Mister69's Log

[mister69]

I am currently on a 2 day split that pullinbig set me up with. It has been working wonders.


5\16
It was my first time doing some of these movements so these next weeks are going to be finding my weight rage.

-Flat pause bench 255 1x6 (completed all the reps so i went up)
265 1x6 barely got the 6th

-close grip bench 2x10 185lbs

-hammer strength db flat bench 2x10 60lbs db''s which were too easy so I went up to 70's

-Military bb 2x8 185lbs barely got 8 on both sets my delts were fryed

-Pause squats 1x8 225lbs (got all 8 and was way to easy but got a nice 2-3 second pause at the bottom)
1x4 315lbs barely got the last rep

-leg press 1x20 10 plates

-gm's (my first time doing them ever so I kept form strict and made sure i got the movement down) 2x10 135lbs my lower back was fryed and my hams got a nice stretch

-calf work

-cable crunches 95lbs(as stated on the rack) 2x20 honestly i am not a fan of these crunches, at my school gym there was a seated heavy abs machine which is better, but i will work with these as that is my only option.

It was a nice 3 hour workout, left the gym had my protein\carb drink and was ready to eat a house, ate lots of grilled chicken and baked potatoes and milk and just relaxed gotta get those calories in to grow.

 

[mister69]

Fri - 5\20

-deads- 1x8 355 lbs (only got 7), 1x4 405lbs(only got 2)
I reset after each rep and only used chalk.

-bent over bb rows- 2x8 285lbs (i want to go up in weight but the bar keeps slippin out of my hand on the 8th rep)
-narrow grip reverse pulldowns -2x8 1 pin below the whole rack
-straight bar wide curls - 1x12 115lbs (no cheating kept form strict)
-standing hammer db curls 1x12 60lbs db's
-rear delt raises 2x10 45lbs db's
abs 2x20 rest pause cable crunches

I went to failure with all of my lifts, the smaller lifts dont go up as drastically as the big movements (ex. squats\deads\squats) but those are the ones that make you grow the most.
I have hit a sticking point with my deads, but i am almost positive that it is cause i have been pulling from the floor every week for a while. So I am considering putting 1x8, 1x4 of sldl instead of straight deads. Other than that I felt great in the gym, left nice and hungry :-0

 

[pullinbig]

nice numbers. get some straps to use for BO rows.

 

[mister69]

Tuesday 5\24

-flat pause bench- 2x6 265lbs (only got 2x5 to failure)

-close grip- 1x10 185(too easy) 1x10 205lbs(too easy)

- hammer strength db flat bench - 1x10 80lbs db's (too easy) 1x10 85lbs db's (too easy)

-military bb press- 185lbs 2x8 (got 1x8 on the first then failed 1x6 on the second, my tris\delts were fryed!!)

-squats- chose to do regular squats today although i was tempted to do hack squats- 1x8 315lbs (failed at 6th rep)
1x4 355lbs (failed at 3rd rep)

-leg press 1x20 10 plates (got 16 reps took a 10 second break and completed 4 more

-standing gm's 2x10 @ 135 lbs (still getting the feeling for this movement and keeping weight moderate)

-abs 2x20 @ 110lbs on the rack rest\pause
-calf work


Honestly I am still moving around some of the numbers, cause of the new movements, but i felt pretty good in the gym today.
My abs are coming in even tighter and my strength is going up pretty well so that is a sign of some bf dropping. I am a lean guy to begin with, but strength and size and mass is my goal. Havent weighed myself recently may do that this week. Havent been doing any cardio(which is mixed martial arts). I am gettin in about 1 session a week. Hopefully in june i will get back to doing brazillian jujistsu 2-3 times a week.

 

[mister69]

5/27

-sldl-1x8 305lbs was easy but grip failed at 8th rep tryed to go for 315 for 8 but grip failed once again

-seated rows(because i knew my grip wasnt going to hold for bb rows @ 295lbs
2x8 290lbs

-reverse grip narrow pulldowns 2x8 1 pin before whole rack
-wide curls 115lbs 1x12
-hammer db curls 65lbs db's 1x12
-rear delt work 2x10 45lbs db's
-abs 2x20 cable crunches 110lbs rest\pause
-4x25 hanging knee raises

Gotta get straps for bb rows and sldl and rack pulls. Pretty upset about not getting a decent prosterior workout due to my grip, but there is always next week.

 

[pullinbig]

you need straps fo sho. solid workouts though.

 

[mister69]

Tuesday 5/31

-flat pause bench- 2x6 265lbs (only got 2x5 to failure)

-close grip- 2x10 @225lbs (completed) gonna up the weight to 235 next week.

- hammer strength db flat bench - 1x10 w\90lbs db's (too easy) then moved on to 100's 1x10 completed. Next week gonna start with 100's
-military bb press- 185lbs 2x8

-squats- 1x8 315lbs (completed 7 reps)
1x4 355lbs (failed at 3rd rep)

-leg press 1x20 10 plates+20lbs (got 12 reps took a 10 second breaks and climbed up to 20 reps.

-standing gm's 2x10 @ 135 lbs (still getting the feeling for this movement and keeping weight moderate)

-abs 2x20 @ 90lbs on the rack rest\pause
-calf work (gotta get these small things growing, damn genetics is a bitch)

started to carb up with pasta before and after workouts, seems to be working well. My squat numbers arent moving drastically, but they are moving slowly, gonna give it another few weeks up my cals a bit and see how my squat #'s come along.
Walked out of the gym sweating and hungry. Nice and quick 7pm-10pm workout .

 

[pullinbig]

2 days/w is tough on workout day.

 

[mister69]

Finally got straps

-sldl-1x8 315lbs completed with STRAPS
1x4 345lbs with straps

-bb rows 315lbs 2x8 with STRAPS

-reverse grip narrow pulldowns 2x8 1 pin before whole rack
-wide curls 115lbs 1x12 completed gonna up the weight 5lbs for next week
-hammer db curls 70lbs db's 1x10 failed at 10
-rear delt work 2x10 45lbs db's
-abs 2x20 cable crunches 95lbs rest\pause
-4x20 hanging knee raises

finally got straps and took a while to get a feel for them and I have nice red marks left on my wrists. Been changing a few things with my diet see how that goes, basically pasta with my usual chicken before and after and the carbs been helping lots. I am going to be throwing in low intensity cardio 2 x\week for about 45 minutes per session starting next week just to keep the bf down and hopefuilly this should help my summer bulk aswell. Guess most poeple like to cut durring summer, but hey i gotta get more mass especially on my legs.

 

[mister69]

hit all my numbers today

-flat pause bench-2x6 @265lbs completed
-close grip- 2x10 @235lbs completed
-hammer strength flat db's- 100lbs db's 2x10
-military- 1x8 completed 1x5 (failed out)

squats- warmups(tryed to warm up a bit more and see how it went)
135 2 sets
185 2 sets
225 2 sets
275 for a few just to bridge the gap to my work set

work sets-315 1x8 completed
355 1x4 completed

leg press- 10 plates + 20lbs 1x20 (completed 14 then climbed to 20 reps) almost puked.

gm's -2x10 135lbs

calf work

heavy abs cable crunches 2x20 95lbs

Honestly I am so happy that i hit my leg #'s today because my legs are lagging and i really hope for them to keep growing.

 

[mister69]

6\10


rack pulls-1x8 335lbs (completed) w\straps
1x4 365lbs completed w\straps
bb rows- 325lbs 2x8 w\straps
narrow grip reverse pulldowns 2x8 1 pin under whole rack
bb curls 1x12 115lbs
hammer db curls 70's 1x12
rear delt work 2x8-10 45's
heavy abs- 2x20 cable crunches 95 on rack

 

[pullinbig]

congrats on the leg workout. progress under way again. nice job

 

[mister69]

Well back on a three day split, havent been training martial arts, so i figured just give legs a day by themself. Still on a very effective pullinbig routine, just split up the chest\tri\delt and legs that is all.


6\13 Monday

squats 325lbs 1x8 (assisted reps on 7 and 8)
365 1x4 (assisted on the last one)

leg press 10 plates +20lbs 1x20 (got 11 or so then climbed to 20)
gm's 2x10 135 lbs

heavy ab cable crunches 95lbs on rack 2x20

calf work


Leg day went well considering the gym was 900 degrees, but its a good thing. Recently i have been getting real nausous durring leg press but feels great!
Squats do the job, but then the leg press just finishes them off. Well I am off to pound down another 2 meals then sleep...must have gotten well over 420grams of protein today.....:-0....think it might be time to check the scale and see how my size is going

 

[pullinbig]

nice #s bubba

 

[mister69]

wed 6/15
Still sore from legs on monday, i can barely walk but that is a good thing, not sure if my hams are ready for back day tomorrw but i will see, if not i will jsut pull deads on frid.

flat pause bench 270lbs 2x6 (completed 2x5 )
close grip - 240lbs 2x10
hammer strength db flat- 2x10 100's
military -185lbs 1x10 ( only got 6)
155lbs 1x6 (no spot so dropped the weight, its a bitch to get the bar up off the rack cause it is set high..no leverage)
abs 2x20 cable crunches 95lbs
5x20 hanging knee raises

well that is all the volume for today folks :-0, no need for endless amts of tricep work that some idiots were doing today at my gym ,

honestly i dont think my shoulders can really take any more military press...2 sets after all that tri\delt work is a bit much i mean i dont even move decent weight. So what i may do is just tone it down a bit..I will cut the weight and do only 1x12 from now on on military. I am just making sure that i dont overtrain my shoulders. Time to eat ,,,,gotta eat my way up to 200lbs

 

[pullinbig]

i use militarys sparingly. you can drop them for a while and do some rear delt work to help stabilize the delt for benching if you like. i do pull-a-parts for 2 or 3 sets of 20.

 

[mister69]

6/17

deads-1x8 355
1x4 405

pull thrus 2x10- 75lbs then 90lbs on rack (gonna throw these in and see how my body does, just hope i dont overtrain)

bb rows- 315lbs 2x8 (dropped down 10 lbs cause i felt form wasnt taht great onn 325 so 315 with perfect form)

narrow grip reverse pull downs-2x8 1 pin bellow whole rack

bb curls- 115 1x12 easy

hammers- 1x12 70's

rear delt work- 2x20 - wish there was a way to do pull aparts w\out bands.

heavy abs 90lbs cable crunches 2x20

hanging knee raises 5x20

overall i felt great. The one thing i am really hung up on is that my deadlift seems to be stuck. Last time i pulled was 3 weeks ago and I did the same weight but the only difference today was that i completed my set of 405, seems that my set of 8 doesnt want to move. I dont think it is my caloires, dont think it is overtraining cuase my squat numbers are moving. NOt sure, but just gonna keep eating.

 

[mister69]

ate too close to my workout...bad move

bad move on the eating at 7pm then lifting at 8ish. Felt sluggish and bloated.


squats 1x8 325lbs (completed 7)

1x4 365lbs (saftey bar caught the 8th rep )

leg press 10plates +20lbs 1x20(got 13 then climbed up to 20 rest\pause)

gm's 2x10 135lbs- (getting a feel for these now and next week may add some wieght)

abs 2x20 90lbs on rack cable crunches

calf work

well that is once again that i didnt hit my numbers on squat, seems that it is stuck!!! Perhaps i amovertrained i have been training straight without any days off since march 28th thats almost 12 weeks straight not sure but mabey i need a break...but hey may be that i have to up the calories once again or mabey throw in yet another protein shake :-0

 

[pullinbig]

you have made some nice progress over the last few months. dont sweat not moving up every week. that stops after a while and gradual increses are the norm. but you made progress even if it was only a rep. iof you stay stuck for several weeks then a change will be in order.

what were you pulling for sets of 4 3 months ago?

 

[mister69]

good point pullinbig. I will just keep eating my way up to 200lbs, man honeslty i feel that all i do these days is drink protein shakes eat more and more food hahahahha. GOnna throw in some green tea into the mix to help with the fat burning, hell it cant hurt.