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  #1  
Unread 02-27-2018, 12:15 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 424
Default Aathar Generic Bulk

Current Lifts
Dip (total weight) 225*6 (Just added dips back into rotation)
Hammer row 250*8, 200*12
Hammer wide pulldown 230*8, 210*12
Hammer Incline 185*6, 160*12
Curl 70*10
BTN Tricep 4th input *10
Laterals 20*10

Low pad Back extension 75*8 (I don't think this is max, this is just where it is in progression)
Leg Press 360*8 (Just added back in)
Leg extension 160*10
Leg Curl 130*12
High Pad Back extension 30*3*12 (Not max)
Crunch 3*10-12@70
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  #2  
Unread 04-23-2018, 10:23 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 424
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Today
Chinup 8, +35 6, +25 2*6
Seated Dumbell Overhead Press 50*8,7,5
Hammer row neutral grip 225*2*12
Dip +60 10, 9
Hammer row wide grip 140*2*12
Machine Flyes 130 12, 10
Lateral raises 20*2*10, 15*10
BTN machine tricep extension 5th big setting*12, 6th big setting*9
Rear delt raises 10*12, 7.5*12 (Just started)
Curl 30 10, 9
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  #3  
Unread 04-26-2018, 08:30 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 424
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Today
Weighted Chinup, total weight, 183.5 3*6
Seated Dumbell Overhead Press 50 8, 7, 5 (Triceps failed)
Hammer row, neutral grip 235 12, 10
Weighted dip, total weight, 218.5 2*10
Hammer row, wide grip 165 12, 8 (This is to bring up my rhomboids, since my lats overpower on rows. Hopefully I can use a wide grip on a pulley. It just depends on how busy the gym is.)
Lateral raises 20*2*10, 15*12
Flye machine 145*12, 8 (No matter the weight, I get fewer reps the second set. So I don't really care about the second set dropping off.)
Rear delt raises 12.5*12, 10*12
Curl 35*8, 30*8, 25*6 (I have the same problem with curls. My biceps have no volume tolerance, no matter the weight.)
Triceps overhead machine, 5th large notch 12, 10

The goal of this macrocyle is to get chinups to total weight of 205*8-10. I want seated dumbell presses to get to 60s for a top set of 8. The neutral row and the dips are less important, but I want the row to be 270*12 and the dips to be 230*12. Everything else will just progress slowly.
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  #4  
Unread 04-29-2018, 10:00 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 424
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Today
Chinup, total weight, 185*8, 180*2*6 (lats are not limiting, traps are)
Seated dumbell overhead press 50*8, 7, 6 (First set was easy, last set triceps failed)
Hammer row neutral grip 235*2*12 (I've noticed there is a bit of a strength inbalance between my left and right sides. The left has a rhomboid hot spot, and it is affecting the lift. I am doing band pull aparts with what I have to try to fix it.)
Weighted dips, total weight, 220*12, 11
Hammer row wide grip 165*12, 145*12 (this is to help the rhomboids)
Laterals 20*2*10, 15*2*10
Curls 35*10, 8, 30*7
Machine flye 160*12, 8
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  #5  
Unread 05-01-2018, 09:03 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 424
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Today: Upper hypertrophy
Dip, total weight, 230 12, 11, 9
Chinup 10, Wide pulldown 185*12, 165*10 (Lats are never the limiting factor on vertical pulls.)
Seated dumbell overhead press 40 12, 9
One arm cable row 60*4*12 (This is for rhomboids. They feel better already.)
Lateral 20*2*10, 15*12
Tricep pushdown 100*12, 110*12, 120*12
Rear delt raises 12.5*10, 10*2*10
Straight bar curl 70 12, 10 60*8
Machine flye 145*12
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  #6  
Unread 05-03-2018, 04:43 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 424
Default

Today
Rdl 205*3*8 (These are super strict, and I just added them back in.)
Leg presss 360*3*8
Crunch 80 12, 12, 11
Back extension 55*3*8
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