PyromanXP's log

[PyromanXP]

Originally Posted by Determinism

You didn't add abs to your GBR workout.

Five minutes rest is fine. Most important is that you can perform a quality set.

You won't lose arm size, so no adjustment required.

Thanks

What kind of abs would you add in the routine I've mentionned ? (exercise / sets / day ?)

[Determinism]

Add it to your lower day. Personally, I only do about 3 sets.

The exercise doesn't matter that much. You can perform (weighted) crunches the first lower day, and train the obliques the other lower day.

[PyromanXP]

Originally Posted by Determinism

Add it to your lower day. Personally, I only do about 3 sets.

The exercise doesn't matter that much. You can perform (weighted) crunches the first lower day, and train the obliques the other lower day.

Ok, I forgot to ask rep range for the exercise, and what do you suggest for obliques ? I used to do side bent with cable (in a far far away past) but didn't feel it very efficient even with a lot of weight.

[Determinism]

Somewhere between 6 and 15 reps. I use 3 reps for 10-15 reps, but if you want the best of both worlds you can perform 2 sets within the 6-8 range and 2 sets within the 12-15 range.

Or pyramid down...

Or whatever you like...

It's not that important.

[PyromanXP]

Ok, nearly perfect, and for the rep range I told in my workout for face pull and lateral raises (respectively 3x8-12 and 3x12-20) is it ok for you ? or would you take another one ?

[Determinism]

Side delts are hardly worked, so I would use 3-4 sets for 8-12 reps. Again, you can use 2 'heavy' sets and 2 'light' sets if you'd like.

Face pulls is just a secondary exercise and must be treated as such. GBR is pretty clear on that: 2-3 sets of 12-15 reps.

[PyromanXP]

Ok and you would still keep the order I mentionned with these ranges ?
(also you did not answer for the oblique exercise )

I'm sorry I tend to overcomplicate anything but I feel like I've lost a large amount of time with my old bro split, want to get things done right now

[PyromanXP]

I'm doing my last week of PHAT, next I'll begin the GBR.

This weeks strength exercises stats :
monday upper
pendlay row 90kg -> 5-5-5
bench press 100kg -> 5-4-3
tuesday
deadlift 150kg -> 4-3-3

I plan to start the GBR with these stats for first 3 weeks : (tried some calculations with the 80-85% & 90-95% for weeks 1 & 2 but I'm not used to do 6-8 rep range so.. here I'll try )

Lower 1
deadlift 3x5 w1 125kg w2 140kg w3 150kg
leg press 4x6-8 w1 140kg w2 160kg w3 170kg

Upper 1
bench press 4x6-8 w1 70kg w2 80kg w3 90kg
bent over row 4x6-8 w1 65kg w2 72.5 w3 80kg

Lower 2
squat 4x6-8 w1 115kg w2 130kg w3 140kg
sldl 4x6-8 w1 80kg w2 90kg w3 100kg

Upper 2
inclined 4x6-8 w1 65kg w2 72.5kg w3 80kg
pullups 4x6-8 w1 0kg w2 5kg w3 10kg

I hope everything will work fine, also, I switched benchpress and bent over row of day 2 by weighted dips and seated cable row (with neutral grip).

I will inform about the progress

[PyromanXP]

Ok I did the first two days of the GBR as followed :

Monday :
Deadlift @120kg 5-5-5
Leg press @140kg 8-8-8-8
Leg curl @ 59kg 12-12-12
Leg ext @ 41kg 12-12-12 (leg by leg)
Calf raises@ 75kg 8-8-8-8
seated calf@ 25kg 12-12-12
no time for abs :/

Tuesday:
Flat bench @70kg 8-8-8-8
Bent over row @65kg 8-8-8-8
OH press @35kg 12-12-12
chinups @0kg 12-7-6
lateral raises @10kg 12-12-10
face pull @23kg 15-15-15
skullcrushers @21kg 15-15
Ez bar curl @21kg 15-12

The weight were mostly tooo light because I wanted to do a "first cycle" beginning with only 80% of the weight next week I'll do 90-95% and following one 100%.

Two questions regarding the results :
1) Should I keep chinups as I was not in the range at all (supposed to be 10-12 I made 12-7-6) or should I go on pulldown with supination grip ?

2) Can I increase the weights when the first set is ok and the following ones are in the range (even if not the upper limit) ?

[PyromanXP]

So last week lifting logs :
Monday:
Deadlift @ 140kg : 5-5-5
Leg press @ 160kg : 8-8-8-8
Leg curl @ 59kg : 12-12-10
Leg ext @ 45kg : 12-12-12 (leg by leg)
Standing Calf @ 80kg : 8-8-8-8
Seated calf @ 27.5kg : 12-12-12

Tuesday:
Flat bench @ 80kg : 8-8-8-8
Bent over row @ 70kg : 8-8-8-8
OH press @ 37.5kg : 12-12-9
Chinups @ 0kg : 12-7
Lateral raises @ 10kg : 12-12-11
Face pull @ 32kg : 15-15-15
skullcrushers @ 23.5kg : 15-13
Ez bar curl @ 21kg : 15-13

Thursday:
Squat @ 125kg : 8-8-8-8
RDL @ 90kg : 8-8-8-8
Leg press @ 130kg : 12-12-12
Leg curl @ 64kg : 12-9-7
Standing calf @ 82.5 : 8-8-8-8
seated calf @ 30kg : 12-12-12
obliques -> suspend twists : 4-4-3

Friday:
Inclined bench @70kg : 8-8-8-8
weighted Pullups @ 5kg : 8-8-8-6
weighted dips @17.5kg : 12-10-10
Seated cable row @59kg : 12-12-9
Lateral raises @ 10kg : 12-12-12
Face pull @ 36kg : 13-12-12
Triceps pushdown @ 27kg : 15-15 (with rope)
Hammer curl @ 14kg : 15-12 (dumbell)