Working for the BIG 200

[barnzy7]

Gym was closed yesterday.

Today- Chest-

DB Incline- 30x20/60x6/80x6/100x8/100x8/100x6

DB Flat- 70x8/80x8/90x8/100x6

DB Incline Fly- 55x10/65x8/70x6

BB Decline- 135x10/225x7/135x20

SS some tri/chest stuff

Extreme Stretch

* Decent workout, its been a little while since Ive done chest and used all DB's so wasnt too bad.

 

[barnzy7]

Nothing crazy on legs today but for some reason the best pump I have ever gotten, I changed my stance squatting so Im thinking maybe that was it.

Legs-

Squats- 135x10/225x20/275x6/315x4/185x20

DB Lunges- 50x20/60x20/60x20

Ham curls- 140x10/150x10/160x5+5

Leg Ext- 190x10/205x10/220x10

HS Sled (Calves) SS w/ Stair Calve Raises- 3plates(per side)x30/BWx50..3x30/BWx50..3x30/BWx50

 

[barnzy7]

Shoulders

BB Shoulder Press- Barx12/95x10/135x6/145x6/155x6/135x8

CG Flat SS w/ DB side raises- 135x8/15x10..155x8/15x10..175x8/15x10..195x6/15x10..215x4/15x10

Behind Head Shoulder Press- 95x10/115x6+4/95x10

Arnolds- 40x10/50x10/60x8

SS Dips/plate raises/DB OH ext(single arm)-BWx16/45x10/20x10..BW+45x16/35x12/25x10..BWx35/25x20/20x10

 

[barnzy7]

Last 2-

Weighted cardio- 25lb napsack, treadmill 30min, 15 incline, 3.5 speed.

Core- 3 SS consisting of bench curls, bench crunches, hanging front/side raises, ab crunch machine, handle with wheels.

.....

Trained at PF which I absolutely hate.

V Bar Rows(warmups)- 130x15x3

V Bar Pullups- BWx10/BW+25x10/BW+50x8

Pulldowns(Palms facing me)- 190x10/205x10/220x10

Deads- 135x10/225x8/315x8/405x8/475x1PR(sloppy form)

Smith Rows- 135x10/225x10/275x10

WG hammer rows- 140x10/170x10/155x10

SS some DB curls and iso curls with deads and rows.

 

[barnzy7]

Chest 4-17

* Wanted to space back/legs out, should have taken the day off, did about 15min and called it a day.

Smith Flat- 135x12/135x12/225x8/225x8/245x6/265x3

DB Incline- 75x12/75x12/75x12

*Left after that, just needed a break.

Cardio 4-18

Weighted Cardio- TM, 25lb bag, 15 incline, 3.5 speed.

Core

I dont know why but decided to do some tri real quick.

CG Smith- 135x10/185x10/225x6

Legs 4-19

Hack Squat Sled- x12/45(each side)x10/90x10/115x8/140x6

DB Lunges- 55x20/65x20/75x16

Seated Calf w/ Stair raises- 1px20/BWx30..2px15/BWx30/..3px10/BWx30

Ham Curls- Rackedx12/rx12/rx12

Leg Ext- Rackedx12/rx12/rx12

Calves- 145x20/160x20/175x20

* Last two nights kinda strayed from my diet and everything, went out and had 5 or 6 beers both nights.

Started need2slin today. 3 caps ed. 1 morning, 1 pre or post w/o..1 before bed.

Weight is at 191-194

Chest 4-20

DB Incline- 35x12/60x6/80x6/100x10/100x8/100x7

DB Flat- 70x10/80x10/90x10/100x6/50x20

DB Incline Flys- 55x10/60x8/65x8

BB Decline- 135x10/225x6/135x12

SS Dips/Pec Dec 3x20/3x10

Extreme Stretches

* Not a great workout, got a great pump but just wasnt feeling like I was moving the weight I should have been. I have some fat I want to cut but Im almost scared, last summer I cut from a chubby 185 til about 168, I was cut up but not happy with the size I was left with. Im def. bigger and leaner at 190+ then I was last year, but its been a lot of work getting up this heavy.

 

[barnzy7]

Light Back 4-21

Pullups- BWxF/BWxF/BWxF

Pull Downs (Palms facing me)-200x10/200x10/200x10

BB Rows- 135x20/225x10/245x9(Super Set w/ 2 other things)

DB Row/T Bar/ Iso DB Curl SS

Through in a couple other SS exercises, cant remember.

* Got a great pump, decided to skip on using the straps the entire workout unless I absolutely could not hold.

 

[barnzy7]

4-22

* OFF

Shoulder 4-23

* Threw some at baseball so shoulder was tired and didnt want to kill myself.

DB Shoulder Press- 35x20/50x12/60x10/65x10/70x10/75x9/45x20

* Switched things up so dont remember the rest.

Legs 4-24

Smith Squats

Cleans

Calves

Hammy Curls
Leg Ext

(Single Leg) Leg Press

Back 4-25

V Bar Pullups- BWx12/BW+25x10/BW+50x10

SS Smith Rows/DB Rows- 135x10/75x12..185x10/75x12..225x10/75x12..275x10/75x12..315x6/75x12 (Sloppy form on smith rows)

Seated Rows (1 arm)- 140x10/160x10/180x10

Pull downs(facing me)- 190x10/205x10/220x10

DB Curls

Ball Cable Curls

100 Lower Back extension- +45x30/+25x17/+10x13/BWx20/BWx10x10//= 100 reps non-stop...Back was on fire

 

[barnzy7]

Cardio/Core 4-26

40 min weighted cardio

20 mins core work.

* I need to shed some fat im not liking what I see.

Chest 4-27

BB Flat- 135x10/185x10/225x6/245x4/265x2/205xF/185xF/155xF/135xF

DB Incline- 70x10/80x8/90x6/60x17

BB Decline- 135x15/185x12/225x4/135x15

DB Incline Flys SS w/ Tri-Cables- 3x10x10

Pec Dec SS w/ Dips- 3x10x10

Extreme Stretches

* First time doing BB Flat in a long ass time, also first time Ive ever did a pyramid like that, lets just say I was fried after it. Overall was pleased with the number on Flat BB though. Not so much on everything else though.

* Good pumps on need2slin, not seeing any weight gain, actually down a lb or 2, joints are sore though.

 

[barnzy7]

Light Legs 4-28

Squats- 135x20/185x15/225x12/275x8

HS leg Press(Swing) 3x20

Calves on Leg Press 3x30 SS w/ Stair raises 3x50

Leg ext- 3x20

Ham Curls- 1x20

* Went light but got the most ridiculous pump ever, actually had trouble walking, I noticed this last time I was on need2slin as well, I think the combo of high rep/need2slin is killer.

Also def. seeing growth in my legs which is a GREAT feeling. Ill probably try hitting them high rep/light weight and then heavy weight low rep every week. we'll see how I manage it.

* DIET- on another note I am thinking of doing Keto for 2 days, off 2, repeat. Never really experimented with any keto so curios.

 

[barnzy7]

Cardio/Core 4-29

* 40min Cardio

* 10 Min core

Shoulders 4-30

CG Smith Press

Arnolds

Weighted Dips

Side DB raises

Front BB Raises

100 Rep Drop Set Shoulder Press Machine

Back 5-1

WG Pullups- BWx20/x15/x12

V Bar Rows- 1px12/2x12/3x12/4x10

V Bar Pull Downs- 3x10

WG Seated Rows- 3x10

Smith Rows- 4x12

SS a lot of those lifts with variations of DB curls.

Cardio 5-2

Weighted Cardio 30 min Eliptical.

Played Basketball for about 45min as well, trying to soak up some sun.

 

[Needtogetaas]

sup my homes? great progress man

 

[barnzy7]

sorry havent had a lot of time and bad internet, ive been keeping the log going at ntbm

 

[barnzy7]

its been a while, got up to around 195..started eating everything in site..cake, pizza..for whatever reason im down to 185 now but strength is up. in a couple month ill be running my "first" cycle but its ph so dont bash. it'll be epi/tren for 6 weeks. ill post the layout later.

havent been really focusing on the lifts i wanted to since i change gyms almost weekly and their all different. only real consistant lift has been deads. im at 490 for 1-2 reps hopefully 500+ soon.