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  #11  
Unread 01-11-2017, 04:44 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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I've never done rdl's properly before, and my hamstrings hurt so goddam much
Rdl:
185x8
195x8
195x8 sweet, do 205 next
Calf raises:
170x12 175 next
170x12
170x12
Leg press:
145x10 150 next
145x10
145x10
Captains chair:
1x12 add an extra set
1x12
1x12
Fun workout. Should start cardio next leg day. Should feel okay enough afterward.
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  #12  
Unread 01-12-2017, 12:54 AM
Determinism Determinism is offline
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Join Date: Nov 2016
Posts: 258
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Yeah, hamstrings are very prone to DOMS. Slowly build up the volume
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  #13  
Unread 01-12-2017, 12:50 PM
Swolehas Swolehas is offline
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Posts: 48
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Haha, I'll keep that duly noted. Work sure is gonna be fun today when I have to stand for 6 hours straight...
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  #14  
Unread 01-14-2017, 12:11 AM
Swolehas Swolehas is offline
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Great workout, made gains on pretty much everything except dumbbell bench press.

Press:
90x8
90x8
90x6
Pulldown:
110x8, tough, try 110 next week, unless usci pulldown is different
110x8
110x8
Dbbell bench:
50x8
50x7 I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. get em next time
50x6 try a set of 55 next time, to see how many reps i can get
Cable rows:
110x8 good
110x8 good. 115 next week unless usci puuldown is different.
100x10
Incline bench pull:
65x10 70 next
65x8
65x8
Upright rows:
70x8 shoulder pain, stick at 70 for now.
70x8
70x8
Dbbell flyes:
30x12
30x11 30 again next
Bbell curls (sets of 10):
50x10
50x10
50x7 ew try 50 again next week
Dbbell curls:
1 set of 25lbs
Triceps:
95x12
95x12
90x12 95 agaib, for better form and a little slower
Negative pull ups:
1 set of 3, much harder than it used to be. Probably because im both heavier and weaker. Try to do more
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  #15  
Unread 01-14-2017, 11:59 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Feel for me, oh gods above, from thee heavens rain down upon me the nectar of your sweet replenishing brotein. For as but one, I am nothing but a mere pawn in your glorious game of maginficant swoleness.

Squats:
155x8
155x8
155x8
Calf raises:
175x12
175x12
175x10
Back extensions (now with weight!):
10lbsx12
10lbsx12
Leg press:
150x10 this one's makin my heart pump, feeling a cramp. Gonna cut out cardio i planned doing today. Will do half a mile monday instead
150x10
150x10
Hamstrings:
70x10
70x10
70x10
Captains chair:
1x12
1x12
1x12
Cardio: (half mile)
N/a do monday.
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  #16  
Unread 01-16-2017, 10:46 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Bench press:
135x7 w/good form, 8 reps, 1 w/bad form
135x4 w/ good form, 5 w bad
125x5, worn out from that first set. try 135 again next week. Hopefully can get 2 sets of 8 w/ good form.
115x8
Pulldown:
110x8 go up 5
110x8
110x7
Dbbell shoulder press:
45x6
40x8
40x7 next week go for 8,8,8 using same weights
Cable rows:
115x10, 120 next. Easy.
115x10
115x10
Decline bench
N/a out of order
120xna
120xna
120xna
Incline bench:
85x8
85x8
85x8 90 next week
Upright rows:
75x8 yay chronic shoulder pain!
75x8
70x 75 3x8 next
Biceps:
30x10
30x7 25x3 i cant seem to increase my curl, it's been at the same weight since June
25x8
Triceps:
37.5x12
37.5x11 32.5x1
32.5x12 37.5 for 3 sets next
Negative pull ups:
3, should do more but they hurt so badly
Cardio:
1 half mile @ 4:30 and I think I may have bronchitis
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  #17  
Unread 01-19-2017, 04:14 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Press:
95x7
95x6
95x5 not bad. Should get 2 sets of 8 next week
Drop set: 80x6
Pulldown:
115x8 try 120 next time if you're feeling up to it.
115x8
115x7
Dbbell bench:
55x6 good. Try 55 for 2x8 next time
50x8
50x8
Cable rows:
120x10, gettin heavy now. Try 125 for 3x8 next.
120x10
120x6
Adding extra set cuz cant do bench pulls
105x12
Upright rows:
75x8
75x8
75x6 75 again next, then go up. Shoulder pain is gone in left shoulder, still present in right.
Dbbell flyes:
30x12
30x9 try 35 n3xt for sets of 8-10???
Bbell curls:
55x10
55x8 do 55 again bext time, get 3x10
55x6
Triceps:
37.5x12
37.5x12
37.5x8
Negative pull ups:
3 sets:
1x3
1x3
1x2

Cardio:
.85 miles
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  #18  
Unread 01-23-2017, 12:31 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Im back in school so ive been lazy on posting my logs. But this one is from saturday
Squats:
165x8 go up 5
165x8
165x6
Calf raises:
185x12
185x12
185x12
Back extensions:
Cant find the machine, they might have removed it
Leg press:
3 plates + 20
1x10
1x10
Hamstrings:
85x10
85x10
85x10
Abs:
1x12
1x12
1x12
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  #19  
Unread 01-23-2017, 03:45 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Today's upper body day

Bench press:
135x8 good considering how poor my weekend diet was.
135x6, last rep had a little butt lift
125x6 135 next time for 3x8! Will definetly get
115x8
Pulldown:
115x10
115x7 stick with 115 next time. Move up to 120 when form improves
115x8
Dbbell press:
45x7
40x7 I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post. not much improvement here if any. I blame drinking
40x4
Cable rows:
125x10, tough.
125x8 125 again next time
120x7
110x7
105x8
Decline bench:
120x8 try to go up to 125
120x7
120x6
Incline bench:
90x8 90 next time
90x6
85x6
Upright row:
75x8 shoulder pain in right arm has decreased
75x8
75x6 go up to 80 for at least one set.
Biceps:
30x9 25x4
25x8
25x5 20x5 try agaib with 30s
Triceps:
42.5x12. Form may be rough. Try googling
42.5x10 37.5x2
37.5x try 42.5 again next time. Try for good form on at least 2 sets.
Negative pull ups:
1x3
1x2 do at least 8 negatives next time you lazy piece if I need to read the rules post.I need to read the rules post.I need to read the rules post.I need to read the rules post.
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  #20  
Unread 01-24-2017, 10:16 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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RDL:
205x8
205x8
205x8 good, 215 next time. Watch form vids to improve, but was much better this time.
Calf raises:
190x12 go up 5
190x12
190x12
Leg press:
3 plates + 25
1x10 should have eaten more... So hungry
1x10
1x10
3 platesx10
Hamstrings: n/a somebody was on the machine and I was about to pass out from hunger
95x
95x
95x
Abs, captains chair, first 2 sets with straight legs last with bent knees:
1x12
1x12
1x12
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