Chest6's Workout Log

[chest6]

You're still owning me on both chest and legs ... and back

I give up

What is your current macro spread on the 5k diet?

Maybe it's time to make some changes

Nark

oh and..I may do a lil more weight than you now but your bodyfat is like half mine and you are like 1 week out..plus you still own me on what really counts-size.

[*Narkissos*]

Thats what I've been thinking. I've been thinking if I'm working I need to eat even more cals to grow..maybe more in the 6.5 range. For work this is what I do..I think I use too much oats..I'd rather use sweet potatoes but oats r just easier

Before work (7:30)
12 eggwhites, 1 1/2 cups oats

First break (10a.m.)
12 oz chicken breast, 1 1/2 cups oats

Lunch break (1230 pm)
12 oz chicken breast, 20-22 oz sweet potato

Second break (3pm)
46g casein, 1 1/2 cups oats)

After I get home (530pm)
12 oz chicken breast, 1 1/2 cups oats

preworkout (8pm)
48g whey, 1 cup oats

lift 845-945

PWO (950ish)
60g whey 120g dextrose (changed from 50/100 few days ago)

PPWO (1030-1045)
12 oz chicken breast, 1 cup oats

Most times here I'll just go right to sleep..maybe I needed some EFA's in my diet..I wasn't getting any for a few weeks there. I need to use more sweet potatoes. One thing-yesterday was my LAST day of full time working. When I transfer to Lowes in san marcos in less than 2 weeks I'll work 15-20 hours tops.

WHat u think Nark?

What are the macro totals per meal.. and totals per day?

I think you may need to 'shock' yourself.

I'll think on it and get back to you.

In the meantime.. put up that info i asked for

Nark

[chest6]

editted...That is including protein from carb sources..but it would still be around 5k with them left out.

[chest6]

Saturday Aug 12

shoulders

Db military
65x10 (warm up)
80x10
90x8
95x7 1 assist on my way back to 100s

upright rows (ring finger on smooth/ridged split)
85x10
115x8
135x7 lil cheating on last 2

rear delts w/ cables
40lbsx8

didnt wanna do this cuz Im training back on Monday so I stopped there..

[*Narkissos*]

What's your current weight.. and when last've you had your bodyfat percentage checked?

Are you sure it's fat and not just 'bloating'?

Nark

[chest6]

Current weight is 235. Never had my bodyfat tested..I always just estimate..so it could be higher.

Yeah..its fat-not bloat. I got bloat the first week or so and then I noticed fat gain after that.

[chest6]

Monday Aug 14

Back/bi/traps

V bar pulldowns
warm up
135x12
165x10
185x8

deadlift
315x8
365x7
385x6
405x4: 1

db bent over row
90x10
110x8
120x8

tbar rows
3px12
4px10
5px9

preacher curls
70x10
80x7
80x4

incline curls
25x10
30x7
25x9

db shrugs
130x15x2

[chest6]

Tuesday Aug 15

Chest/tri

db bench
warm up
80x10
90x8
110x8
120x6

bb incline
185x12
225x8
245x5 +1 assist

cable flies decline
45x12
60x8
80x6 This felt amazing..may replace dumbells with these..any thoughts?

skullcrushers
70x8
85x6
85x3 Wristtt ahhh..glucosamine $#^@

db overhead ext
70x8
80x7
75x10

dips
bw+ 4

[Squatman51]

Saturday Aug 12

shoulders

Db military
65x10 (warm up)
80x10
90x8
95x7 1 assist on my way back to 100s

hang cleans (ring finger on smooth/ridged split)
85x10
115x8
135x7 lil cheating on last 2

rear delts w/ cables
40lbsx8

didnt wanna do this cuz Im training back on Monday so I stopped there..

are you sure your doing hang cleans right? a man your size should be 225 for reps

[chest6]

are you sure your doing hang cleans right? a man your size should be 225 for reps

hang cleans

My bad I meant upright rows. I dunno why I was thinkin hang cleans

Yeah..when I used to do them in football 2 years ago I did 245 for reps...gotta go back and edit that..my bad

[chest6]

Tuesday Aug 17

Legs

Not even worth writing down. My legs are shrinking week to week and each week my leg session gets worse and worse. Im pretty much 100% postiive my test levels are in the dumps..I have no sex drive and today I had 0 energy and drive at the gym.

[RuhlFreak55]

Tuesday Aug 17

Legs

Not even worth writing down. My legs are shrinking week to week and each week my leg session gets worse and worse. Im pretty much 100% postiive my test levels are in the dumps..I have no sex drive and today I had 0 energy and drive at the gym.

why for? what's goin on?

[chest6]

My leg sessions are getting progressively worse. I haven't even been able to get 405 for more than 3 or 4 on squats. I did 405 for 5 like 2 years ago...I should be at 445 for 5 or so by now. Work fvcked me up for awhile but I havent worked in more than a week now. My diet has sucked this weekend cuz of movng in my dorm and my uncle's wedding I wasn't able to eat how I wanted to. I was w/ my family the whole time out doin stuff

[chest6]

Monday Aug 1

biceps/back/traps

Deadlift
315x8
365x8
405x5
455x3

Standing bb curls
warm up
85x10
105x8
105x6

preacher curls
65x8
65x6
65x6

hammers
25x8
25x5

tbar rows
4px8
5px8
5p + 25 7 reps
5p + 50 6 reps

wide grip seated rows
130x10
150x8
160x7

vbar pulldowns
100x10
130x8
140x6

shrugs in front
405x8
425x8
315x16

static hold
100lb db 67 seconds..light

Back to teh rec for liftin..Im gonna look around the area for other gyms..with bigger dumbbells

[RuhlFreak55]

yeah *sighs* we've got the good ole' 150's....no need for much more.....at least not right now

[chest6]

Yeah..I remember u tellin me that before. Luckyy..I wish i didn't have to buy a new gym membership but 100s are just wayy too light. Most I would need other than shrugs and static holds would be 120/130s

[chest6]

Tuesday Aug 22

Chest/tri

bb bench
warm up
225x8
245x8
275x3
265x5 +1 assist

db incline
80x8
90x7
90x8 1 assist

decline flies
40x8
45x8
45x8

skullcrushers
65x8
75x8
85x6

db overhead ext
70x8
90x6
85x6

tri pushdowns
80x8

Had to start with bb flat bench cuz once again db's only go up to 100s. Next week im changing to Monday-chest Tuesday-back again. My shoulders are too sore after back...which I feel would obviously seem to effect my chest workout more than my shoulder workout.

[chest6]

Thursday Aug 24

Legs

squats
warm up
315x8
335x7
385x6
405x5

narrow stance leg press
540x12
720x12
900x8
990x4

laying leg curls
90x15
120x12
140x8
140x7

standing calf raises supersetted w/ seated
90x10: 135x8
90x10: 90x10
80x9: 90x9
80x9: 90x7

[chest6]

Friday Aug 25

shoulders/bi/cardio

db press
warm up
80x8
90x8
100x4 +1 assist

upright rows
115x8
115x8
145x5
135x6

preacher curls
65x8
65x9
85x5 +1 assist

15 mins PWO cardio

[chest6]

Monday Aug 28

bi/back

standing bb curls
warm up
95x8
115x5
105x7

incline curls
30x8x2
30x7

deadlift
315x8
405x5
455x3
495x4...ah holy shit..huge PR. My friend pumped me up like beyond what I thought was possible..I need to start listening to metal while lifting..he gave me his ipod this set and blasted death blooms

tbar row
4px8
5px8
6px7
6p+25 x6
(stacked 45lb plate and 25 on top of other plates..was kinna hard to not let them fall when I was going..)
4px12

V bar pulldowns
120x8
140x7

****in guy at the gym closed it 8 minutes early..I missed seated rows and shrugs..but I wasnt too upset cuz of my deadlift

And..I had work today..even betta

[chest6]

Tuesday Aug 29

Triceps/chest/shoulders

skullcrushers
75x8
85x8
95x6

overhead ext db
80x10
100x5
95x7

db incline
80x8
90x8
100x8

bb bench
185x9
225x7
245x4

decline flies
35x10x2
50x9 tuff

barbell military
95x10 My tri's were shot!
135x8
185x4

side laterals
35x8
50x8
50x7

ahhh so hard doing chest/shoulders with dead triceps

Gym was uber packed..I have to like walk halfway across the gym to do laterals so i dont smack some1 in the face

[IronReload04]

damn chest thats a ton of oats if thats all dry measurements. Ever try brown rice? tastes so much better, doesnt absorb as much water and isnt as filling which makes it easier to get down some more cals/carbs

[IronReload04]

i saw some where about your deadlift you were happy about.

the deadlift is funny like that isnt it. I for one ALWAYS surprize myself on that lift. I am excited to get back to school. the bar i use at home is real thick and the shcool one is standard. heheheheheh, cant wait

[IronReload04]

nice lift bro by the way, that 500 for 4 is EXACTLY what im going for as sooon as i get back on a standard bar back at school. I KNOW ill hit it

[chest6]

You'll hit it man. As I found out..its much more mental than anything. I thought judging by previous lifts that I would get it maybe one time and i got three more..i was stunned. I've tried brown rice but I didnt hear good things about it from Pinn's sticky and from others here as well. I used to use it for PPWO too...
The dl bar at school is standard too and I always bend the fvck outta it

[IronReload04]

its a solid ass lift. I pulled 485 for 4 on a thicker sticky bar. those chrome plated sticky gripped bars that you cant really drive your straps around. I am used to it now no excuses or anything, but God knows deadlifting is easier on a thinner bar.

I will check into that brown rice thing

[IronReload04]

and ya, it really is a mental lift.

[chest6]

Ahh f straps...chalk it up

[IronReload04]

my gym sais

NO CHALK ALOUD

so i must use straps



chest, was that dry or cooked measurements for your oats?

just curious

[chest6]

My gym says it too

Dry measurements...

[chest6]

Friday Sep 1

squats
315x8
365x8
405x7
455x2 Ipod helps..but now I have a knot on my head

leg press (feet 3" apart)
540x16
720x14
900x12
990x6 Deeper than last week

laying leg curls
90x15
120x12
140x10
140x9

Made me late to work..o well great session

[chest6]

Monday Sep 4

bi/back/no traps no time again

standing bb curls
warm up
95x8
115x5
105x7

preacher curls
65x8
75x7
75x5

deadlift
warm up
315x8
365x8
455x3
515x2 alllllmosttt 3..mad i missed it

tbar row
4px10
5px8
7px5
6px9 This is the machine. 5 is the max so I stack 45s on top after that. Its virtually a real tbar row to 5 plates but after that it gets difficult bc i have to let the plates rest against my wrist and its kinna awkard. I need to start doing them in the corner again but the other end will come up with more than 5 plates

*weightroom is closed* ghey

wide grip latpulls done in 3 mins
120x10
140x7
130x9: 100x10

Missed another back exercise and trap exercises AGAIN worked late tonight

[chest6]

Tues Sep 5

Chest/tri/shoulder

I basically forgot to do tri's first today.oops

bb bench
warm up
225x8
275x8 i luv bulkin
315x2 +1 assist

db incline
90x12
100x6
95x7

decline flies
45x12
50x10
50x8

tri overhead ext
80x9
90x7
85x7

dips
bwx7 reps
bwx2 reps

tri pushdowns
120x8
130x7

bb military
135x8
185x3
155x6 Tri's shot

weightroom closed

side laterals
50x8

[chest6]

Thursday September 7

Legs

squats
315x8
365x8
405x8
455x3

leg press (feet 3" apart on bottom)
540x15
720x14
900x13
990x10

leg curls
100x15
140x12
160x9
130x10

No one reads my log anymore

[chest6]

Friday Sep 8th

Arms

skullcrushers
65x12 (warm up)
75x9
85x8
95x7

db overhead ext
100x8
100x7
95x9

db hammer curl
45x10
55x6
50x8

preacher curl
65x10
85x6
75x9

rope pushdowns
90x10
100x7

db alternating curls
35x7
30x10

[chest6]

Monday Sep 11

Bi/Back

db alternating curl
35x10
45x8x2

bb curl
95x8
85x8
85x6

deadlift
warm up
315x8
365x6 didnt use chalk..it was grip..thats y i dropped it..hands were sweaty
455x3
525x2 (correction 515 from last week..editted it)

tbar row
4px10
5px8
6px8
7px6

straight bar seated rows
120x15
160x9
160x8

vbar pulldowns
120x7
100x10
100x9
80x8: 60x10 In a hurry..weightroom closing

ahh i need to get there earlier on back day ive missed traps liek 3 weeks in a row

[taiboxa]

u really going all out on those bi's aintchya ><

[chest6]

u really going all out on those bi's aintchya ><

Yeah...I have T-Rex arms smallll

[chest6]

Tuesday Sept 12

Chest/shoulder

bb bench
warm up
225x8
245x7
315x3
275x7

incline db
80x10
100x8
100x7

decline flies
45x10
45x8
45x7

drop set lateral raises
45x8: 40x8: 35x8
40x8: 35x6: 30x6
30x6: 25x6: 20x9 the painn

ran outta time again..man im slackin. Need to hit the weightroom earlier. I thought it wasnt a bad idea to miss my tri's here cuz i wasnt really in need to prioritize them 2x a week like bi's

[Columbus]

nice!!! You off today bro?