- Joined
- May 5, 2012
- Messages
- 11
I'm 21 years old, about 220lbs at maybe 12% bodyfat, and I've got 5 years of training under my belt now. I like to think I have a fairly balanced physique so my goal primarily is to put on some useless size and gain some strength while I'm at it.
Any support is welcome and I'll be sure to hit up others' logs as well.
I'll start by posting today's workout.
01/05/15: CHEST/TRICEPS (no I don't schedule chest on monday, just happened to be training it today lol)
Incline Barbell:
-45 x 20 x 2
-95 x 20 x 2
-135 x 20 x 2
-185 x 10
-225 x 10
-245 x 11
-275 x 3 (I'd like to think I would have gotten more if I went straight to this from the 225)
-245 x 6
-225 x 8
^last 2 sets I didn't use a spotter so those weren't all out.
Reverse Bench Press:
-135 x 20
-185 x 10
-225 x 10
-245 x 9
-245 x 8
-225 x 10
-225 x 7 done
Machine Flyes: (would have rather used cables but they were taken)
-75 x 15?
-90 x 10-15 x 5
^not much rest, painful contractions
Decline Pull Overs:
-5 sets of 10-15 with a 40lb dumbbell, trying to make my chest touch my chin at the top of the movement. Also trying to make the sets last about 30-45 seconds
Overhead Dumbbell Extension (Single Arm):
-20 x 20
-30 x 30
-30 x 10-15 x 3
-20 x 20
Rope Extension (Some of this exercise may not be accurate cause I'm going off memory, doesn't matter too much anyway):
-60 x 20
-90 x 20
-120 x 15
-120 x 12
^both sets 120 were done with my head low, leaning forward to get a pull on the long head
-90 x ??? x 3
Seated DB Curl:
-20 x 10 x 2
-35 x 10 x 2
^shoulders were cooked, doing back tomorrow so I'll hit biceps then
Feeling tired today and starting to get some kind of cold. Never thought that would have happened with my recent vitamin supplementation and water intake but oh well. Guess I'll go to bed early tonight and try to sleep it off.
Any support is welcome and I'll be sure to hit up others' logs as well.
I'll start by posting today's workout.
01/05/15: CHEST/TRICEPS (no I don't schedule chest on monday, just happened to be training it today lol)
Incline Barbell:
-45 x 20 x 2
-95 x 20 x 2
-135 x 20 x 2
-185 x 10
-225 x 10
-245 x 11
-275 x 3 (I'd like to think I would have gotten more if I went straight to this from the 225)
-245 x 6
-225 x 8
^last 2 sets I didn't use a spotter so those weren't all out.
Reverse Bench Press:
-135 x 20
-185 x 10
-225 x 10
-245 x 9
-245 x 8
-225 x 10
-225 x 7 done
Machine Flyes: (would have rather used cables but they were taken)
-75 x 15?
-90 x 10-15 x 5
^not much rest, painful contractions
Decline Pull Overs:
-5 sets of 10-15 with a 40lb dumbbell, trying to make my chest touch my chin at the top of the movement. Also trying to make the sets last about 30-45 seconds
Overhead Dumbbell Extension (Single Arm):
-20 x 20
-30 x 30
-30 x 10-15 x 3
-20 x 20
Rope Extension (Some of this exercise may not be accurate cause I'm going off memory, doesn't matter too much anyway):
-60 x 20
-90 x 20
-120 x 15
-120 x 12
^both sets 120 were done with my head low, leaning forward to get a pull on the long head
-90 x ??? x 3
Seated DB Curl:
-20 x 10 x 2
-35 x 10 x 2
^shoulders were cooked, doing back tomorrow so I'll hit biceps then
Feeling tired today and starting to get some kind of cold. Never thought that would have happened with my recent vitamin supplementation and water intake but oh well. Guess I'll go to bed early tonight and try to sleep it off.