Schredder's cycle log............

[Southernfish]

Back and bis today with some calves and a bit of abs again.

I went a little bit lighter this workout and focused on the squeeze and the stretch mainly had a one sec hold at stretch position every rep every set


Medium grip cable pulldowns 105x15 135x12 165x10 165x10 dropset
HS isolateral high row 2plates ESx12 2plates and a quarter x12 3platesx10 dropset
DB rows 3x10 85
Lying pullups on smith machine 3x12
Low cable rows with rope 3x12 75 superset with cable pullovers 3x12 40

BB curls 55x20 65x15 75x12
Concentraion curls 3x8 30
Machine high curls 3x12 60

Legpress calve raises 4platesx12 6platesx12 8platesx12
Seated single leg calve press 1plate and a quater ES 3x12

Lying crunches 3x30

Chest tomorrow!

 

[Buzzbait]

Killing shit brother. Schreed do you do your abs between sets? Or have a designated time of the WO for them?

 

[Southernfish]

Brother, I do them at the end of the workout, ALWAYS. My thought behind this is abs play a big part in keeping you stablized during the workout so why weaken them? A weakened core could equal lifts not being as strong and increased risk of injuring the lower back.

 

[Buzzbait]

Brother, I do them at the end of the workout, ALWAYS. My thought behind this is abs play a big part in keeping you stablized during the workout so why weaken them? A weakened core could equal lifts not being as strong and increased risk of injuring the lower back.

Great shit as always brother. Makes complete sense..

 

[Southernfish]

So chest and tris yesterday!!

Flat bench 135x25 185x15 225x13 225x11
DB pullovers superset with press 3x12 85
Incline DB flys 3x12 35
Cable flys from bottom up 3x12 40

Straight bar pressdowns 3x12 170
Single arm cable overhead ext 3x12 40
Single arm DB cross body ext 3x12 30

 

[Southernfish]

Legs today

Plate loaded single leg curl 3x12 50x12 70x12 90x12 110x12
Seated leg curl 3x12 150
Leg ext 3x12 150

DB lunges 40 each DB 3x12
Adductor superset w/ abductor 3x12 130

Seated single leg calve press 3x12 175
Seat calve raise superset w/ standing calve raise 3x12 100lbs on both.

 

[Southernfish]

Oh and had 4 chocolate chip waffles PWO

 

[Buzzbait]

Oh and had 4 chocolate chip waffles PWO

Hell yea, that's sound awesome my man

 

[Southernfish]

Hell yea, that's sound awesome my man

Brother!! Sooo good Chinawall had me craving waffles when he posted he ate some and I finally got around to having some. Great way to cap off a leg day!

 

[China_Wall]

Brother!! Sooo good Chinawall had me craving waffles when he posted he ate some and I finally got around to having some. Great way to cap off a leg day!

chocolate chip waffles! you read my mind brother, had those this morning with scrambled eggs... then repeated the same meal again early afternoon

 

[Southernfish]

So last day at the gym for a few days today. I think today was number 8 in a row, and god damn im burned out. But never the less!!! A shoulder smash went down today.

Seated reverse flys (rear delts) 5 sets 12 reps a piece working up to 35lb DBs
Incline BB press 3x12 185
Machine front delt press 3x12 100
Upright rows (narrow grip) 3x12 80
Side laterals 2x12 30
High rope pulls 3x12 100
BB shrugs 3x12 315

Little bit of biceps as well as I got into the zone!!

Seated hammer curls 3x12 45
Machine curls (single arm) 2x12 50

And thats it. Few days off now as I might have even over did it. But even if so I never do that so it might (actually it DID) shock my body into growing some more.

 

[Southernfish]

SO, its back and bis tonight! And also the end of this cycle. And the end of this log!

Starting weight was 212....weight this morning was 229. So a gain of 17lbs
Starting BF was 7%..... this morning it was also 7%. This is based on a 9 point skin fold calliper test. Although i am QUITE lean at this point, I dont believe this is 100% accurate BUT at least I had a reference start point and end point.

Bench press went up about 90lbs
Squat went up over 100lbs
I cant comment on deadlifts as I dont do them but rack pulls went up over 50lbs

This cycle was done post surgery so I had lost a considerable amount of strength due to that. Over all I gained a massive amount of strength is every exercise and I am pleased with the results. All quality weight put on.

So until next log................

 

[China_Wall]

sounds like a good ride brother... look forward to see where the next one takes you

 

[bigben66]

SO, its back and bis tonight! And also the end of this cycle. And the end of this log!

Starting weight was 212....weight this morning was 229. So a gain of 17lbs
Starting BF was 7%..... this morning it was also 7%. This is based on a 9 point skin fold calliper test. Although i am QUITE lean at this point, I dont believe this is 100% accurate BUT at least I had a reference start point and end point.

Bench press went up about 90lbs
Squat went up over 100lbs
I cant comment on deadlifts as I dont do them but rack pulls went up over 50lbs

This cycle was done post surgery so I had lost a considerable amount of strength due to that. Over all I gained a massive amount of strength is every exercise and I am pleased with the results. All quality weight put on.

So until next log................

Great results, great log - stoked for you bro!

I actually didn't realise you were post-op... what was the previous issue?

Sorry if I missed something mid-log, but hearing this gives me great hope for when my current situation is resolved!

 

[Southernfish]

Great results, great log - stoked
I actually didn't realise you were post-op... what was the previous issue?

Sorry if I missed something mid-log, but hearing this gives me great hope for when my current situation is resolved!

Hernia surgery brother!

 

[Southernfish]

sounds like a good ride brother... look forward to see where the next one takes you

Thanks brother, I cant wait too, lol.

 

[snowpatrol123]

SO, its back and bis tonight! And also the end of this cycle. And the end of this log!

Nooo...say it ain't so!

Great job tho, buddy. Impressive results and well-written log, too!

 

[Southernfish]

Nooo...say it ain't so!

Great job tho, buddy. Impressive results and well-written log, too!

Thanks brother I appreciate that......time to go back to ceuise mode. Then rip it up again!!

 

[Buzzbait]

You are the quan of killing shit brother. Great run, looking forward to the next one