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  #21  
Unread 01-26-2017, 04:06 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Press:
95x8 sweet.
95x7
95x5. Try 100 for a set of 7 next time. Just eat a lot
Pulldown (other machine this week):
120x8 go up to 120x10 easier than i thought. Might be a good idea to use this pulldown in place of the other one from now on.
120x8
120x8
Dbbell bench press:
55x8
55x6 3 sets of 55 next
50x6
Cable rows:
120x10 tired today, didnt eat enough
120x10 125 next time
120x10
110x10
110x10
Upright rows:
80x6
75x8 try for 2 sets of 80 next time
75x8
Dbbell flyes:
35x2 lol
30x12 attempt 35 again (cuz gains)
30x12
Triceps:
42.5x12
42.5x8 37.5x4
37.5x12 form kinda bad on all sets do 42.5 again next
Biceps:
60x10
60x6 50x4
50x10 40x3
40x10 added a set
Negative pull ups:
2 reps i really hate doing these
Cardio:
Half a mile, still sore from yesterday's run.
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  #22  
Unread 01-29-2017, 04:00 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Squats:
170x8 good. Go up 10. To hit 225 by april, go up 10lbs the next 3 workouts, then its safe to drop to 5lb incrememnts.
170x8
170x8
Calf raises:
195x12
195x12
195x12
Search for back extensions:
25x12 found the machine! Try 35 next time, back pain fixed! Remember: belt + proper squat and rdl form = no back pain
25x12
Leg press:
sets of 3 plates +25
1x10
1x10
1x10
Hamstrings:
105x10 110 next
105x10
105x10
105x10
Captain's chair:
1x12
1x12
1x12
1x12
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  #23  
Unread 01-31-2017, 10:38 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Bench press:
135x8
135x8 and a lil butt lift. good 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., 140x7 next time
135x5 6 w/ bad form
115x8
Pulldown:
125x8
125x8 125 again
120x6
Dbbell press:
45x7
45x5
40x5
Cable rows:
125x8
125x8
125x7
115x8
115x8
Decline bench:
125x6 125x7 next
125x6
125x6
Incline:
95x6
95x6 95x7 next
95x6
Upright row:
80x8
80x8
80x5 80 again, 3 good sets of 8
Biceps:
30x10 30 for 3 sets next time
30x9
25x10
20x10
Tricepes:
45x12
42.5x10 37.5x2 do 42.5 for 3 sets next
40x12
Negatives (8 reps):
Skipping cuz lazy
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  #24  
Unread 01-31-2017, 10:39 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Rdl:
215x8
215x8, lost grip strength so had to reset before the last rep. Bring chalk next time.
215x8, had to reset like previous set. But good to move to 225 next!
Calf raises:
200x12 205 next
200x12
200x12
Leg press:
3 plates + 27.5
1x10
1x10
1x10
1x10
Hamstrings:
110x10
110x10
110x10
Abs:
1x12
1x12
1x12
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  #25  
Unread 02-02-2017, 04:57 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Press:
95x8
95x6 went down 95 again next week. Eat more food!
95x6 but really bad form on the last rep
Pulldown:
125x5 120x3 got weaker
120x8
120x8
Dbbell bench:
55x8
55x8
55x6 do 55 try a set of 60 next time. Good improvement here.
Cable rows:
125x8
125x8 go up to 130
125x10
115x10
115x8
Upright rows:
80x8
80x8
80x8 85 next time
Dbbell flyes:
35x6 try a set of 35 again next time
30x8
30x8
Biceps:
60x10
60x10
60x8 goooood try 70 next time?
Forgot to do extra curl sets
Triceps:
42.5x12 40 next
42.5x10 37.5x2
37.5x12
Chins:
1x2
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  #26  
Unread 02-04-2017, 02:53 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Squats:
180x8
180x8
180x8
Calf raises:
205x12
205x12
205x12
Back extensions:
25x12
25x12 try 35 next week
Leg press:
3 plates + 30
1x10
1x10
1x10
Hamstrings:
115x10
115x10
115x10
115x10
Abs:
Crunches:
2x15 switch to crunches, they actually work abs
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  #27  
Unread 02-07-2017, 07:44 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Bench press:
140x8
140x7
140x5 goooood. 145 for 7 next?
115x8
Pulldown:
120x8 try 120 again but for cleaner reps
120x8
120x7
Dbbell press:
45x7 plateaud for a while, resetting on this one.
45x5
40x4
Cable rows:
130x10
130x8
130x8
120x10
120x8
Decline:
125x8
125x8
125x7
Incline:
95x7
95x7 try 95x8
95x5 6w/bad form
Upright row:
80x8
80x8
80x7 85 next time
Biceps:
30x10
30x10
30x8
25x10
50lb barbellx7
Triceps:
40x12
37.5x12
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  #28  
Unread 02-07-2017, 09:45 AM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Rdl:
225x8 bring chalk next time, dont forget
225x8
225x6 225x2 had to split the set bc grip gave out.
Calf raises:
210x12
210x12 215 next
210x12 don't remember if i did 3 or 4 sets
Leg press:
3 plates + 35
1x10
1x10
1x10
1x10
Hamstrings:
115x12
115x12
115x12
Crunches/sit ups
1x15
1x15
1x15
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  #29  
Unread 02-09-2017, 05:00 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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Press:
80x8 deloading
80x8
80x8
Pulldown:
120x8
120x8 try 125 again on upstairs pulldown
120x8
Dbbell bench:
60x7 good, try 3 sets of 60 next
55x8
55x6
Cable rows:
135x8
135x8
135x8
125x8
120x8
Upright rows:
85x8
85x8?
Flyes:
35x10
35x8 35 again
Bis:
70x6 try 70 again
60x10
60x8
50x7
Tris:
40x10
40x10
40x8
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  #30  
Unread 02-15-2017, 05:00 PM
Swolehas Swolehas is offline
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Join Date: May 2016
Posts: 48
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This was yesterday's workout

I had been eating bad, skipped squat day, and am doing this workout today instead of yesterday. No worries though, this was only my first slip up through the entirety of my routine so far. The break should provide me some mental relief. Now I'm back in full swing again
Bench press:
140x8
140x5 a little regression, but it's expected
135x5
115x8. 140 again next week, try to get last week's reps
Pulldown:
120x8
120x8
120x7 try 125 next if eat right
Dbbell press:
40x8 45 next week. Hopefully the deload lets me break past this plataeu
40x8
40x8
Cable rows:
Machine is broken again
Decline:
125x8
125x8
125x5
Incline:
95x8
95x7
95x7
Upright rows:
85x8
85x8
85x8
Bi:
30x10
30x8 25x2
25x10
25x8 30 next week
Tri:
37.5x12
37.5x12
37.5x8
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