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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: 427
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: 427
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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: 427
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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: 427
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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: 427
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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: 427
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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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  #7  
Unread 05-04-2018, 09:15 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 427
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Today
Chinup, total weight 173, 3*8
Seated dumbbell overhead press 50 8, 7, 6 (The first set has gotten easier, but subsequent ones keep failing at triceps.)
Hammer row, neutral grip 250*2*12
Weighted dip 233*10, 223*11
Laterals 20*10, 8, 15*8
Rear delt raises 12.5*2*10
Seated overhead triceps extension 6th big slot 12, 10 (First set was easy, go up in weight)
Curl 35*10, 8 30*6
Machine flye 160*12, 8
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  #8  
Unread 05-19-2018, 10:06 AM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 427
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Today
Chinup, total weight, 196.5*7
Incline dumbell bench 65*8, 70*2*8
Hammer row neutral grip 250*2*10, 230*11
Dips, total weight, 231.5*10, 221.5*10, 9
Hammer high row 200*12, 180*12
Lateral raises 15*3*12
Face pulls 60*3*12
Overhead tricep machine 7th big setting*10, 6th*10
Curl 35*10, 8
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  #9  
Unread 05-21-2018, 01:16 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 427
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Bench 185*8, 205*5, 190*8, 185*8
Cable row neutral grip 185*8, 192.5*2*8
Incline bench 165*10, 8
Chinups with pause at bottom 12, 8
Cable row straight bar 140*2*12
Curl 40*6, 35*10, 30*8
V tricep pushdown 65*2*12
Lateral raise 17.5*2*10, 15*10
Rear raises 12.5*12, 10*2*12
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  #10  
Unread 06-28-2018, 03:13 PM
Aathar Aathar is offline
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Join Date: Jul 2012
Posts: 427
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Current lifts:
Incline dumbell 75*8-10
Chinup 210*8
Dip 245*12
Hammer row neutral 270*10
Curl 40*12
Triceps btn 7th setting*12
Dumbell upright row 35*15
Rear delt machine 85*12
RDL 240*8
Leg press 410*8 (I strained my hip flexor doing this. It didn't hurt much until after I got home.)
Lying leg curl 110*12
Leg extension 170*12
Crunch 70*12
Back extension 70*10

Today: Deload
Incline barbell bench 145*3*8
Chinup 170*3*8
Hammer row 215*2*10
Dip 190*2*10
Curl 30*2*8
Upright row 30*2*15
Facepull 3*12 weight doesn't matter yet
Btn tricep 5th setting 2*12

Not all of the lifts above are maximal. All are at least work sets. I have been going pretty hard without a break, so a deload is in order. I can particularly feel it in back and biceps. The hip flexor strain needs another week. After the deload, goals are:
Incline bench 190*3*8
Chinup 225*3*6
Dip 270*2*10
Hammer row 320*2*10
Curl 40*3*12
Upright row 40*3*15
Tricep btn 8th big setting 3*12
Facepull 3*15 32.5 (the machines all have different numbers)
RDL 275*3*8
Leg press 510*3*8 (if hip flexor heals in time)
Crunch 85*4*8
Back extension 85*4*8
Lying leg curl 130*2*12
Leg extension 190*2*12

These should all be doable on the same day, with upper and lower on separate days.
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