Uber Lifting Log

[UberSteroids]

Day 4 of 32 - OFF

[UberSteroids]

Day 5 of 32 - Back/Biceps - Secondary

100% efficient lat machine
Strict ( I actually use my lats to pull the weight )

Lat pull down - wide grip
100x14
140x6
160x6
180x6
160x8
160x7

Lat pull down - close grip V-row handle
120x10
160x8
160x8
140x10

Preacher curls
65x10
85x6
105x5
95x6

Hammers
35s x8

[UberSteroids]

Day 6 of 32 - OFF

[UberSteroids]

Day 7 of 32 - Chest/Triceps/Shoulders - Secondary

Incline barbell
135x18
185x6
205x6

Incline D-bells
90s x8 (Note to self: 100s next time)
90s x8

Dips
BW(261Lbs)
x6
x6
x8
x7

D-bell military
60s x8 (Note to self: 75s next time)
60s x8

Elbow out triceps extensions
35s x8
35s x6

[audis4]

looking good uber, keep that shit up!

wow, you weigh 261?? holy hell, you have definitely put on some weight!

What's your BF% and what kinda #'s you throwin up?

I'll start a log the beginning of april!

[UberSteroids]

looking good uber, keep that shit up!

wow, you weigh 261?? holy hell, you have definitely put on some weight!

What's your BF% and what kinda #'s you throwin up?

I'll start a log the beginning of april!

Thanks brotha!

Yeah, I'm a bulking fatty sitting at 17BF.

As far as max weights, didn't try in a long time. I probably will at the end of the plan.

Can't wait to see you going at it again!!

Take care Audis!

[UberSteroids]

Day 8 of 32 - OFF

[UberSteroids]

Day 9 of 32 - Back/Biceps - Primary

Deadlift
135x12
185x6
225x4
295x4
345x4
295x8

Standing barbell curls
65x10
75x6
85x6
115x6
95x8
95x8

Close grip lat pull down
150x8
180x6
140x8

Reverse grip preachers
65x8
85x6
65x8
65x8

[UberSteroids]

Day 10 of 32 - OFF

Should be my Chest/Triceps/Shoulders day but after yesterdays deadlifts my back is in pain and would affect my workout so I'll wait until tomorrow.

[Ronnie Rowland]

Hang in there my friend...You can do this!

[UberSteroids]

Hang in there my friend...You can do this!

I will!

Thanks boss.

[UberSteroids]

Day 11 of 32 - Chest/Triceps/Shoulders/Shrugs - Primary

Flat barbell
135x12
155x6
225x5
255x5
235x5
225x8
225x4

Cable press down 100% efficient pulley
60x10
80x6
100x4 Ahh wtf, i head this little crack in my elbow and sharp pain...
80x12
90x6
80x10
80x12

D-bell shrugs
90s x12
90s x14
90s x12

Damn it.... this was a difficult workout... my chest and shoulders were bit sore after ?! Man, deadlift is a devastating exercise period.

I need two days off after deadlifting or I won't have a good workouts.

P.S: I am not using NO Xplode since last week. I ran out and I won't get it again.

[audis4]

hey uber....looking good. one suggestion, maybe try doing heavy deads every other week. I found I have more recovery time and my lower back isn't so sore, especially when I do squats.

I dunno, see what works for you. looking good though, i'm still following

[UberSteroids]

hey uber....looking good. one suggestion, maybe try doing heavy deads every other week. I found I have more recovery time and my lower back isn't so sore, especially when I do squats.

I dunno, see what works for you. looking good though, i'm still following

Thanks Audis!

Yeah, I agree. This is what I am doing. I deadlift every other week.

I found out the hard way!

Take care brotha!

[UberSteroids]

Day 12 of 32 - OFF

I started taking the Prima Force CEE today. Will see what kind of energy levels I am gonna get compared to the NO xplode.

2 caps in the morning
6 caps before workout
2 caps after workout

I am gonna do this on lifting days for about 2 weeks.

[UberSteroids]

Today is going to be my leg day.

I feel like I could get my arms moving so I decided to throw in a bit of a arm workout.

Random Arm sizzler

Standing biceps curls
20x30
40x20
40x25

Over head extensions
20x30
40x25
40x50

[UberSteroids]

Day 13 of 32 - Legs - Secondary

Leg extensions
50x20
90x12
150x12
210x8
250x6
210x8 (toes in)
210x7 (toes in)
150x9

Sitting leg curls
50x20
90x12
110x10
130x7
90x10

[UberSteroids]

Had to be a weak workout yesterday, because today I can walk with no problem.

It felt like a good workout while I was doing it...

I guess I need to ramp up the volume and one more intense set.

[UberSteroids]

Okay, I take it back... my hamstrings cramp up a little when I get up or sit down

[UberSteroids]

Day 14 of 32 - Back/Biceps - Secondary

Low rows
55x18
100x10
160x8
180x8
160x6

Lat pull down wide grip
100x10
160x7
140x7
120x8
120x10
140x8

Rowing machine rear delt
90x10
150x10
150x8
190x6
110x10

Standing barbell curls strict
135x2

Hammers d-bells
40s x8
40s x5

Plate loaded preacher machine
45x8
45x8
55x8
65x8
80x6

Bent over concentration curls
20s x10

[UberSteroids]

Day 15 of 32 - Chest/Triceps - Secondary

Incline barbell
135x12
155x6
175x6
225x8
225x4

Incline d-bells
90s x10
90s x7

Over head bar extensions sitting
65x10
85x10
95x8
95x7

[UberSteroids]

Day 16 of 32 - OFF

I needed it

[UberSteroids]

Day 17 of 32 - OFF

[UberSteroids]

Day 18 of 32 - Chest - Primary

Flat barbell
135x10
155x6
225x5
255x5
235x8
225x8
175x16

Cable press down
60x10
80x6
90x6

Ahhh, somewhere near the elbow hurts badly, I can't do it anymore

D-bell shrugs
90s x12
90s x14

Behind back barbell shrugs
135x8
135x8

[UberSteroids]

Day 19 of 32 - Biceps secondary

EZ bar standing curls
60x10
60x6
80x6
100x4
110x8 - last 4 cheater
90x8
90x6
60x8

Wide grip
60x6
60x5

Close grip
60x10
60x8

Rev. grip
60x8
70x7
60x7

[UberSteroids]

20 of 32 - OFF

[UberSteroids]

Last 6 days - OFF
Diet - Shitty

Had a 5 day side job, made good money, but totally drained me out and got in the way of everything.

Start back up tomorow.

[UberSteroids]

Baha!

Back to my log!

Been lifting and cutting. I dropped from 261Lbs to current 239Lbs.

I would like to loose another 10Lbs but the whole cutting diet kills my energy levels Hard to lift the same weights.

I am on the low carb diet - 150g per day.

[UberSteroids]

Biceps

Barbell curls
65x10 med grip
65x10 close grip
85x8 med
85x8 close
105x8 med
105x6 close
95x8 med
95x8 close
85x8 med
85x7 close
65x8 close

[UberSteroids]

Back

Wide grip lat pulls
100x12
120x10
160x8
180x6 + 2 cheat

Deadlift
135x10
135x6
225x6
315x1
315x1
315x2

T-bars
bar + 90x10
bar + 135x6

[UberSteroids]

Chest
Flat d-bells
55s x8
55s x10
90s x8
90s x8

Decline d-bells
55s x14
55s x10

Angled dips
BW(239) x8
BW(239) x7

Cable crossovers
100x8
100x7

Wow, I'm such puss. I think I will up the carbs soon.

[gettingBIGGERfast]

subscribed

[UberSteroids]

Thanks bud!

[UberSteroids]

Triceps

Bar nose breakers
65x12
65x8
75x10
75x8
85x7

Supersets bar nose breakers/cable press down
75x8/70x6
75x8/60x5

Supersets kneeling overhead bar ext/cable press down
65x12/50x5
65x8/40x6

[UberSteroids]

06-17-2008
Off

[UberSteroids]

06-18-2008
Biceps

Barbell curls
65x10
65x10
95x8
105x5
105x7
105x6 Rest-pause
95x8

Supersets Hammer curls/cable standing curls
45s x8/80x5
45s x7/80x4
45s x7/70x2/50x8/40x6 Drop set
45s x5/60x7

[UberSteroids]

06-19-08
Shoulders

Military D-bell
35s x16
45s x12
60s x10
60s x10
60s x8

Front Straight up barbell
65x8
85x8
65x6

Super slow d-bell military drop sets
55s x8:35s x5
55s x8:35s x5
55s x7:35s x4

Rear delt bent over d-bells
25s x12
35s x10

Rear delt cable finish off

[UberSteroids]

06-20-08
Off

[Lifta]

Uber- You said you were 6'3 and 250ish? What's your BF%? I am curious since I am close to your size in weight (only 6 feet tall) but my BF% is awful at around 35% so I am trying to see if your weights are similar to what I should be doing or if I should be doing less or more given my fat? Your thoughts?

[UberSteroids]

Uber- You said you were 6'3 and 250ish? What's your BF%? I am curious since I am close to your size in weight (only 6 feet tall) but my BF% is awful at around 35% so I am trying to see if your weights are similar to what I should be doing or if I should be doing less or more given my fat? Your thoughts?

Hey Lifta!

I am at 239Lbs right now with right about 15% BF.

Also, my advice would be, do not compare the weights I am lifting to what you are lifting based on similar body weight!

We could be both exactly same weight and still have totally different bodies. My legs could be more developed than yours and your arms could be developed more than mine so obviously the weight that we can lift would be different! Also, the weights I am lifting are for a reason. See I could be following a different training system, you could be power lifting etc.

Let me know if you have any more questions!