Please Scroll Down to See Forums Below 
Back has always been one of my strongest body parts brother, took me a long time getting the back into this point, I always joke and say all my chest strength went into my back lol
Veteran Log Domestic-Supply Beligas HGH and BPC157 Recovery Cycle Log
- Thread starter Noah Wixx
- Start date
I love training back pull day is my favorite day i get so amped up for that day each week.
we are proud of you man very impressive work
Thank you brother I try my best and provide quality work and updates for all of you in the community.
Definitely the biggest numbers i hit so far on this type of movement, knowing how much you have accomplished with strength makes me proud seeing you say that
gym environment game changing.
@Noah Wixx Super solid transformation bro!Thursday September 26 2024
@domestic-supply.com
I Hope everyone is doing well
Big update for this one!
I set a goal of arnold rowing ( aka t-bar row essentially ) 300lbs for reps i am happy I can report I hit 300lbs for one set of 10 reps, this version your hand placement is around the barbell gripping from underneath the barbell.
I will put plenty of photos in this update.
I know some of you are gonna ask when you see the phots, so for clarification, no I didn't pull the weight with the row utilizing my lower back, I utilized my hamstrings and glutes chest up core tight pulling the weight with my elbows keeping everything nice and tight, yes I had to bend completely over to grip the weight I squatted down to stabilize it.
I am not one of these people who carry a backpack with 50lbs of camera equipment and a tripod, so don't flame me in the comments about my camera placement lol. I am just one man documenting my jounery with a cellphone, so I don't get the best shots at times.
I recorded a video and tried my hand at creating a gif so you all could see my anrold row, sadly it won't let me post the gof or video here, I just took screen shots of the lift in it's entirety.
I will say among hitting 300lbs on rows, my bicep progression has come a very long way since 2023 when I first started running cycles, another thing of note my spider web veins are starting to really shine and show up again in my front delts, those veins and vascularity had always been my favorite, bicep veins are coming along nicely as well as my forearm progression.
I truly believe in the short time since switching gyms it has increased my growth and progression in many ways, notably my middle and upper back I notice when putting on my shirts that I know fit, they are fitting tighter around my back and at one point I thought they shrunk in the wash, nope my back just grew to the point I thought I shrink my shirts lol.
A year ago if you would have asked me if thr gym matters I would have said no, fast forward into changing gyms and witnessing myself grow stronger and transform with my strength and my lifts and a deeper drive, I Will tell you today the right gym for you really does matter and make a difference in my personal experience.
Pull day/Ab Work
Arnold Rows ( gripping the Barbell)
1x15@160lbs
1x10@250lbs
1x10@300lbs
T-Bar Rows (utilizing pad/wide grip)
1x15@105lbs
2x12@150lbs
Cable Lat Pull-Down
1x15@150lbs
2x10@170lbs
One Arm Pull-Down ( kneeling on a pad)
1x15@70lbs
2x12@100lbs
Rear Delt Machine
1x15@165lbs
1x10@168lbs
1x10@170lbs
Face Pulls ( utilizing rope attachment)
1x15@50lbs
2x10@70lbs
Barbell Curl (wide grip)
1x15@85lbs
1x10@95lbs
1x8@105lbs
Ez-Bar Curl ( close grip)
1x15@75lbs
2x10@85lbs
Hammer Curls
1x15@25lbs
1x12@30lbs
Reverse Cable Curls
1x15@50lbs
1x10@60lbs
1x10@70lbs
Wrist flexion ( cable/bar attachment)
1x15@40lbs
2x12@50lbs
Wrist Curls ( cable/bar attachment)
1x15@60lbs
2x12@70lbs
Weighted Crunches
2x25@25lb plate ( held out infront of me )
Weighted Cable Crunches
2x25@100lbs
Laying Leg Rasie
2x25@bodyweight
Elbow Plank
2 sets ( 60 seconds all sets squeezing core tight as I can)
Cardio
Treadmill
Duration 10 minute pre 20 minute post (30 minutes in total)
Distance 1.34 miles
Speed 2.7
Incline 4.0
Calories Burned 163
First photo is a comparison shot, on the left this was me in July of 2023 first cycle, the photo on the right is me currently as of September 26 2024
View attachment 54547
View attachment 54535
View attachment 54529
View attachment 54534
View attachment 54545
Thank you brother, one year from now my goal is going for an even better one
Man you have made leaps and bounds in progression.
@Noah Wixx Arms looking strong........Thursday September 26 2024
@domestic-supply.com
I Hope everyone is doing well
Big update for this one!
I set a goal of arnold rowing ( aka t-bar row essentially ) 300lbs for reps i am happy I can report I hit 300lbs for one set of 10 reps, this version your hand placement is around the barbell gripping from underneath the barbell.
I will put plenty of photos in this update.
I know some of you are gonna ask when you see the phots, so for clarification, no I didn't pull the weight with the row utilizing my lower back, I utilized my hamstrings and glutes chest up core tight pulling the weight with my elbows keeping everything nice and tight, yes I had to bend completely over to grip the weight I squatted down to stabilize it.
I am not one of these people who carry a backpack with 50lbs of camera equipment and a tripod, so don't flame me in the comments about my camera placement lol. I am just one man documenting my jounery with a cellphone, so I don't get the best shots at times.
I recorded a video and tried my hand at creating a gif so you all could see my anrold row, sadly it won't let me post the gof or video here, I just took screen shots of the lift in it's entirety.
I will say among hitting 300lbs on rows, my bicep progression has come a very long way since 2023 when I first started running cycles, another thing of note my spider web veins are starting to really shine and show up again in my front delts, those veins and vascularity had always been my favorite, bicep veins are coming along nicely as well as my forearm progression.
I truly believe in the short time since switching gyms it has increased my growth and progression in many ways, notably my middle and upper back I notice when putting on my shirts that I know fit, they are fitting tighter around my back and at one point I thought they shrunk in the wash, nope my back just grew to the point I thought I shrink my shirts lol.
A year ago if you would have asked me if thr gym matters I would have said no, fast forward into changing gyms and witnessing myself grow stronger and transform with my strength and my lifts and a deeper drive, I Will tell you today the right gym for you really does matter and make a difference in my personal experience.
Pull day/Ab Work
Arnold Rows ( gripping the Barbell)
1x15@160lbs
1x10@250lbs
1x10@300lbs
T-Bar Rows (utilizing pad/wide grip)
1x15@105lbs
2x12@150lbs
Cable Lat Pull-Down
1x15@150lbs
2x10@170lbs
One Arm Pull-Down ( kneeling on a pad)
1x15@70lbs
2x12@100lbs
Rear Delt Machine
1x15@165lbs
1x10@168lbs
1x10@170lbs
Face Pulls ( utilizing rope attachment)
1x15@50lbs
2x10@70lbs
Barbell Curl (wide grip)
1x15@85lbs
1x10@95lbs
1x8@105lbs
Ez-Bar Curl ( close grip)
1x15@75lbs
2x10@85lbs
Hammer Curls
1x15@25lbs
1x12@30lbs
Reverse Cable Curls
1x15@50lbs
1x10@60lbs
1x10@70lbs
Wrist flexion ( cable/bar attachment)
1x15@40lbs
2x12@50lbs
Wrist Curls ( cable/bar attachment)
1x15@60lbs
2x12@70lbs
Weighted Crunches
2x25@25lb plate ( held out infront of me )
Weighted Cable Crunches
2x25@100lbs
Laying Leg Rasie
2x25@bodyweight
Elbow Plank
2 sets ( 60 seconds all sets squeezing core tight as I can)
Cardio
Treadmill
Duration 10 minute pre 20 minute post (30 minutes in total)
Distance 1.34 miles
Speed 2.7
Incline 4.0
Calories Burned 163
First photo is a comparison shot, on the left this was me in July of 2023 first cycle, the photo on the right is me currently as of September 26 2024
View attachment 54547
View attachment 54535
View attachment 54529
View attachment 54534
View attachment 54545
Monday September 30 2024
@domestic-supply.com
I decided I would switch it up and little today, since transferring into this new gym, I have been eyeing up the decline bench press, after preforming my sets and getting a feel for it, that movement has become one of my new favorite chest movements.
I didn't go crazy with the weight I did 200lbs for 12 and I could have done more, I think I could easily hit 225lbs or a little more.
The movement felt very comfortable pump was good, no shoulder pain or discomfort, sometimes I don't flat bench much because of the shoulder discomfort, I might just practice getting really good at decline bench.
I enjoy the angle and leverage point with decline bench.
Push Day
Standing Cable Chest Press
1x15@90lbs
1x12@100lbs
1x10@110lbs
Standing Low-High-Cable Chest Fly
1x15@50lbs
1x12@60lbs
1x12@70lbs
Incline Chest Press Machine
1x15@212lbs
1x12@235lbs
1x10@242lbs
Decline Bench Press
1x15@145lbs
1x12@185lbs
1x12@200lbs
Dumbbell Pullover
1x15@45lbs
1x12@50lbs
1x12@55lbs
Tricep V-Grip Pressdown
1x15@120lbs
1x12@150lbs
1x12@160lbs
Rope Push-Down
1x15@80lbs
1x12@90lbs
1x10@100lbs
Single Arm Rope Kickbacks
1x15@30lbs
1x12@40lbs
1x10@50lbs
Reverse Cable Push-Down
1x15@70lbs
2x12@100lbs
Standing French Press
1x15@65lbs
2x10@75lbs
Cardio
2 mile walk outside steady state for the pace of the walk.
@domestic-supply.com
I decided I would switch it up and little today, since transferring into this new gym, I have been eyeing up the decline bench press, after preforming my sets and getting a feel for it, that movement has become one of my new favorite chest movements.
I didn't go crazy with the weight I did 200lbs for 12 and I could have done more, I think I could easily hit 225lbs or a little more.
The movement felt very comfortable pump was good, no shoulder pain or discomfort, sometimes I don't flat bench much because of the shoulder discomfort, I might just practice getting really good at decline bench.
I enjoy the angle and leverage point with decline bench.
Push Day
Standing Cable Chest Press
1x15@90lbs
1x12@100lbs
1x10@110lbs
Standing Low-High-Cable Chest Fly
1x15@50lbs
1x12@60lbs
1x12@70lbs
Incline Chest Press Machine
1x15@212lbs
1x12@235lbs
1x10@242lbs
Decline Bench Press
1x15@145lbs
1x12@185lbs
1x12@200lbs
Dumbbell Pullover
1x15@45lbs
1x12@50lbs
1x12@55lbs
Tricep V-Grip Pressdown
1x15@120lbs
1x12@150lbs
1x12@160lbs
Rope Push-Down
1x15@80lbs
1x12@90lbs
1x10@100lbs
Single Arm Rope Kickbacks
1x15@30lbs
1x12@40lbs
1x10@50lbs
Reverse Cable Push-Down
1x15@70lbs
2x12@100lbs
Standing French Press
1x15@65lbs
2x10@75lbs
Cardio
2 mile walk outside steady state for the pace of the walk.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Thank you brotherbig lifting impressed with your style @Noah Wixx
I try and switch it up from time to time keep it fun
I am finding myself advancing alot with this gym and all the freedom i have to do different movements and the ability with substations on lifts and weights.
Your options are limitless. One day u can train like a powerlifter and the next day a bodybuilder.
Yeah its pretty cool thinking about it, I can just walk in and be like lets try this bar today or this movement or work on a movement I've never done, it's really helpful speeding my progression up.
It keeps the boredom away.
i'm a big believer in high quality gym environment too
Absolutely and keeps me fresh and focused.
It is always nice to find a new exercise you like. Gym looks nice.
I’ve never really liked decline. Maybe I’m just doing it wrong.
For me it feels the best on my felts and shoulders and I feel it more in my chest and I feel stronger when I bench decline from my experience with it last week. I am gonna try and and prefect it see what I can put up numbers wise.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
I like declines a lot for lower chest and inclines for upper chest, I see guys missing that development @Noah Wixx
Yup and it dawned on me i haven't put alot of foucs into lower chest and could create an imbalance and get docked on points when I compete, so I am going to train it every push day on decline bench.
@Noah Wixx Sick workout here!
Wednesday October 9 2024
@domestic-supply.com
The amateur bodybuilder who I became friends with, he approached me today at the gym looked at me for a few seconds and goes, so what are you doing April 18th ?
He asked me moving forward if I would be open to competing with him at shows he enters and travel with him for shows split the cost of things and push each to be our best version, he is 28 I'm 36 both enhanced lifters, both going for a pro card eventually and both amateur at this stage in the game.
We will see first how my first one goes and if I like it and can contiune i will consider his hospitality and very kind offer of helping me and entering shows together in the future, it could be another thing that pushes me and him long term and I can help him as well.
He did make a joke that both of our legs sucked but we have damn good upper bodies
i agreed with him lol.
I said probably nothing why ? His reply good you and me are going and entering the fox cities classic bodybuilding show. I said no the hell i am not, I am not ready, he said good, you have till April to reach peak condition, I have your number, I immediately thought in my head, well I can't back out now, I guess that will be my first show.
Talk about back up against the wall and feet in the fire... that made me really damn scared and nervous, he said if I compete as a true novice I can compete twice that day in the same show.
Push day today went very well. I hit a new pr on decline bench 230lbs for 10 clean reps.
I also decided I'd switch it up and get back into training dips, first set was bodyweight the two working sets, I decided I need to push and force growth, I hung two thick heavy chains around my traps, I hit 2 sets of 10 very hard fucking reps, not sure the weight of the chains, it was fun.
Push Day
Decline Barbell Bench
1x15@185lbs
1x10@225lbs
1x10@230lbs
Barbell Flat Bench
2x8@185lbs
1x15@155lbs
Incline Chest Press Machine
1x15@220lbs
1x8@230lbs
1x8@240lbs
Pec Deck Machine
1x15@180lbs
1x12@195lbs
1x12@210lbs
Weighted Dips
1x15@bodyweight (225lbs)
2x10@bodyweight + two heavy chains
( not sure the weight of the chains)
Dumbell Pull-Over
1x15@45lbs
2x12@50lbs
Seated Machine Shoulder Press
1x12@144lbs
1x8@132lbs
1x15@100lbs
Tricep Rope Push-Down
2x12@110lbs
1x15@100lbs
Tricep V-Grip Pressdown
1x15@120lbs
2x12@110lbs
Tricep Cable Extension
1x15@120lbs
2x12@110lbs
Cardio
Stair Stepper
Duration 30 minutes
Lvl 2
60 floors climbed
160 calories burned
@domestic-supply.com
The amateur bodybuilder who I became friends with, he approached me today at the gym looked at me for a few seconds and goes, so what are you doing April 18th ?
He asked me moving forward if I would be open to competing with him at shows he enters and travel with him for shows split the cost of things and push each to be our best version, he is 28 I'm 36 both enhanced lifters, both going for a pro card eventually and both amateur at this stage in the game.
We will see first how my first one goes and if I like it and can contiune i will consider his hospitality and very kind offer of helping me and entering shows together in the future, it could be another thing that pushes me and him long term and I can help him as well.
He did make a joke that both of our legs sucked but we have damn good upper bodies
i agreed with him lol.I said probably nothing why ? His reply good you and me are going and entering the fox cities classic bodybuilding show. I said no the hell i am not, I am not ready, he said good, you have till April to reach peak condition, I have your number, I immediately thought in my head, well I can't back out now, I guess that will be my first show.
Talk about back up against the wall and feet in the fire... that made me really damn scared and nervous, he said if I compete as a true novice I can compete twice that day in the same show.
Push day today went very well. I hit a new pr on decline bench 230lbs for 10 clean reps.
I also decided I'd switch it up and get back into training dips, first set was bodyweight the two working sets, I decided I need to push and force growth, I hung two thick heavy chains around my traps, I hit 2 sets of 10 very hard fucking reps, not sure the weight of the chains, it was fun.
Push Day
Decline Barbell Bench
1x15@185lbs
1x10@225lbs
1x10@230lbs
Barbell Flat Bench
2x8@185lbs
1x15@155lbs
Incline Chest Press Machine
1x15@220lbs
1x8@230lbs
1x8@240lbs
Pec Deck Machine
1x15@180lbs
1x12@195lbs
1x12@210lbs
Weighted Dips
1x15@bodyweight (225lbs)
2x10@bodyweight + two heavy chains
( not sure the weight of the chains)
Dumbell Pull-Over
1x15@45lbs
2x12@50lbs
Seated Machine Shoulder Press
1x12@144lbs
1x8@132lbs
1x15@100lbs
Tricep Rope Push-Down
2x12@110lbs
1x15@100lbs
Tricep V-Grip Pressdown
1x15@120lbs
2x12@110lbs
Tricep Cable Extension
1x15@120lbs
2x12@110lbs
Cardio
Stair Stepper
Duration 30 minutes
Lvl 2
60 floors climbed
160 calories burned
Some asked for what I am doing for meal planning so here it is.
For meal prep for a while I will be eating pork shoulder for my meal prep, with the crazy prices of protein sources, prok was the cheapest option i picked up 14lbs of it for around 10 dollars for 3 lbs a package
I slow cooked for 6 hours last night in organic chicken bone broth and organic beef broth with some sea salt, black pepper and onion powder.
Four meals a day
Snack 1 whole avocado & 1/3 cup walnuts
One Protein Shake
All meals will be
pork shoulder 224g
Brown Rice half a cup
Broccoli 84g
roughly 2600 calories
235g protein
170g Carbs
100g fat
30g Fiber
2g sugar
For meal prep for a while I will be eating pork shoulder for my meal prep, with the crazy prices of protein sources, prok was the cheapest option i picked up 14lbs of it for around 10 dollars for 3 lbs a package
I slow cooked for 6 hours last night in organic chicken bone broth and organic beef broth with some sea salt, black pepper and onion powder.
Four meals a day
Snack 1 whole avocado & 1/3 cup walnuts
One Protein Shake
All meals will be
pork shoulder 224g
Brown Rice half a cup
Broccoli 84g
roughly 2600 calories
235g protein
170g Carbs
100g fat
30g Fiber
2g sugar
Macros look perfect for you.
I think it really has helped push me, not going to little or to much one way, it's shuch a balancing act to build the body and repair it at the same time.
Having your bodybuilding gym buddy come up to you and get you to commit to a contest is probably the best thing that could happen to you. You're nervous and that's actually a good thing.
Brother i will tell you 1000% I have never believed in myself when it comes with bodybuilding, im nothing special, in my eyes my genetics are average at best, I never think I have what it takes for stepping on a stage nevermind winning an actual show, im just a passionate guy who loves the sport and loves pumping iron, my vison has always been to compete, I was always afraid to commit and race against the clock out of fear I would be a complete failure, you are correct if it wasn't for switching gyms and meeting this guy who I became friends with I never would have committed to this show I would have put off stepping on stage for as many years as possible till I felt i was ready, which we both know probably would have been never because body dismorphia etc... so yes without him forcing me to do this i probably would not have. I just wanted to be full transparent and open and honest with you and anyone who views my log.
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Wednesday October 9 2024
@domestic-supply.com
The amateur bodybuilder who I became friends with, he approached me today at the gym looked at me for a few seconds and goes, so what are you doing April 18th ?
He asked me moving forward if I would be open to competing with him at shows he enters and travel with him for shows split the cost of things and push each to be our best version, he is 28 I'm 36 both enhanced lifters, both going for a pro card eventually and both amateur at this stage in the game.
We will see first how my first one goes and if I like it and can contiune i will consider his hospitality and very kind offer of helping me and entering shows together in the future, it could be another thing that pushes me and him long term and I can help him as well.
He did make a joke that both of our legs sucked but we have damn good upper bodies
I said probably nothing why ? His reply good you and me are going and entering the fox cities classic bodybuilding show. I said no the hell i am not, I am not ready, he said good, you have till April to reach peak condition, I have your number, I immediately thought in my head, well I can't back out now, I guess that will be my first show.
Talk about back up against the wall and feet in the fire... that made me really damn scared and nervous, he said if I compete as a true novice I can compete twice that day in the same show.
Push day today went very well. I hit a new pr on decline bench 230lbs for 10 clean reps.
I also decided I'd switch it up and get back into training dips, first set was bodyweight the two working sets, I decided I need to push and force growth, I hung two thick heavy chains around my traps, I hit 2 sets of 10 very hard fucking reps, not sure the weight of the chains, it was fun.
Push Day
Decline Barbell Bench
1x15@185lbs
1x10@225lbs
1x10@230lbs
Barbell Flat Bench
2x8@185lbs
1x15@155lbs
Incline Chest Press Machine
1x15@220lbs
1x8@230lbs
1x8@240lbs
Pec Deck Machine
1x15@180lbs
1x12@195lbs
1x12@210lbs
Weighted Dips
1x15@bodyweight (225lbs)
2x10@bodyweight + two heavy chains
( not sure the weight of the chains)
Dumbell Pull-Over
1x15@45lbs
2x12@50lbs
Seated Machine Shoulder Press
1x12@144lbs
1x8@132lbs
1x15@100lbs
Tricep Rope Push-Down
2x12@110lbs
1x15@100lbs
Tricep V-Grip Pressdown
1x15@120lbs
2x12@110lbs
Tricep Cable Extension
1x15@120lbs
2x12@110lbs
Cardio
Stair Stepper
Duration 30 minutes
Lvl 2
60 floors climbed
160 calories burned
View attachment 56510
View attachment 56512
View attachment 56514
View attachment 56516
@Noah Wixx pork shoulder looks tasty, going to be super soft too I bet
training volume as always, never lacking with you but chains? thats like real iron brother level
Yeah the pork turned out fantastic!@Noah Wixx pork shoulder looks tasty, going to be super soft too I bet
training volume as always, never lacking with you but chains? thats like real iron brother level
About the chains, i looked around didn't see any belts to hook plates with, so I said fuck it, im taking the heavy chains and I'm putting them on like a scarf lol, an we about to do these damn dips, just standing around with them in-between sets was heavy and hurt lol, worth it, I do what I must by any way I can so I can achieve the ultimate goal of winning shows on stage.
I want that meat man
keep up the good work Noah your workouts are sensational
Love ya 2 brother
Understanding what drives you is key
I believe that is the the truth, and my reply is what drives me and i am very much aware and being the underdog and feeling like I have to keep climbing the hill keeps my drive and motivation at an all time high level.
Shoulders are looking great man. Nice cap on them.
That is what I was wanting someone to notice, I appreciate that brother.
Great job on the meal prep. Sounds delicious. Sometimes it gets boring eating the same things so making great meals like that is key. Really helps with consistency.
Tuesday October 15 2024
@domestic-supply.com
This is by far my best work this year with chest. I was so worried and cautious for so many years with my shoulder, once I discovered decline benching that all changed for me.
I hope all of you will be as fired up about this as I am sharing it with all of you, it too my untill 36 years or age, I finally did it! I joined the 315lb bench club
I hit it for a single today, I couldn't believe it when it happened.
I did this the smart way and worked my way into 315lbs, I had experienced spotters for all of my heavier sets today on decline so I can ensure I was safe as possible.
Also the heavy chains I utilize for dips I found out are 25lbs each chain, so tracking that and adding my bodyweight plus the chain weight my max dips right now are 300lbs for 5 reps.
I had no idea I was doing dips at 250lbs, 275lbs and 300lbs, it all makes sense how that movement transfered into my decline bench and why I was able to hit it.
The powerlift guys spotting me gave me excellent tips and techniques before all my heavy sets and corrected my bad ones and it all worked beautifully, originally the plan was 1 rep at 250lbs, then I said no 25Ilbs I can hit this, that turned into 5 reps, 275lbs turned into 5 reps and that turned into 315lbs for a single.
Having those powerlifter guys in my ear telling me you got this you are going to do it, your strong we believe in you, man that fired me up so much I did way more than I intended on doing, this gym community has made shuch a difference for me and my strength with what I have available.
Push Day
Decline Bench Press ( slow controlled )
1x15@205lbs
2x8@225lbs
1x5@255lbs
1x5@275lbs
1x1@315lbs
Dips ( bodyweight + 25lb chains )
1x15@250lbs
1x8@275lbs
1x5@300lbs
Incline Chest Press Machine
1x15@158lbs
1x12@168lbs
1x12@178lbs
Cable Chest Press
1x15@60lbs
1x12@70lbs
1x12@80lbs
Cable Fly
1x15@40lbs
1x12@50lbs
1x12@60lbs
Dumbell Pull-Over
1x15@55lbs
1x12@60lbs
1x12@65lbs
Seated Shoulder Press Machine
1x15@100lbs
2x10@148lbs
Tricep Rope Push-Down
1x15@100lbs
2x10@110lbs
Tricep Cable Extension
1x15@120lbs
1x10@130lbs
1x10@140lbs
Tricep Cable Press-down
1x15@120lbs
1x12@130lbs
1x12@140lbs
Single Arm Rope Kick-backs
1x15@30lbs
1x12@40lbs
Stair Stepper
Lvl 4
Duration 10 minutes
Calories burned 67
Treadmill
Speed 3.0
Duration 20 minutes
Incline 4.0
Distance 1.00 miles
Calories burned 118
Total calories burned for today 185
@domestic-supply.com
This is by far my best work this year with chest. I was so worried and cautious for so many years with my shoulder, once I discovered decline benching that all changed for me.
I hope all of you will be as fired up about this as I am sharing it with all of you, it too my untill 36 years or age, I finally did it! I joined the 315lb bench club
I hit it for a single today, I couldn't believe it when it happened.I did this the smart way and worked my way into 315lbs, I had experienced spotters for all of my heavier sets today on decline so I can ensure I was safe as possible.
Also the heavy chains I utilize for dips I found out are 25lbs each chain, so tracking that and adding my bodyweight plus the chain weight my max dips right now are 300lbs for 5 reps.
I had no idea I was doing dips at 250lbs, 275lbs and 300lbs, it all makes sense how that movement transfered into my decline bench and why I was able to hit it.
The powerlift guys spotting me gave me excellent tips and techniques before all my heavy sets and corrected my bad ones and it all worked beautifully, originally the plan was 1 rep at 250lbs, then I said no 25Ilbs I can hit this, that turned into 5 reps, 275lbs turned into 5 reps and that turned into 315lbs for a single.
Having those powerlifter guys in my ear telling me you got this you are going to do it, your strong we believe in you, man that fired me up so much I did way more than I intended on doing, this gym community has made shuch a difference for me and my strength with what I have available.
Push Day
Decline Bench Press ( slow controlled )
1x15@205lbs
2x8@225lbs
1x5@255lbs
1x5@275lbs
1x1@315lbs
Dips ( bodyweight + 25lb chains )
1x15@250lbs
1x8@275lbs
1x5@300lbs
Incline Chest Press Machine
1x15@158lbs
1x12@168lbs
1x12@178lbs
Cable Chest Press
1x15@60lbs
1x12@70lbs
1x12@80lbs
Cable Fly
1x15@40lbs
1x12@50lbs
1x12@60lbs
Dumbell Pull-Over
1x15@55lbs
1x12@60lbs
1x12@65lbs
Seated Shoulder Press Machine
1x15@100lbs
2x10@148lbs
Tricep Rope Push-Down
1x15@100lbs
2x10@110lbs
Tricep Cable Extension
1x15@120lbs
1x10@130lbs
1x10@140lbs
Tricep Cable Press-down
1x15@120lbs
1x12@130lbs
1x12@140lbs
Single Arm Rope Kick-backs
1x15@30lbs
1x12@40lbs
Stair Stepper
Lvl 4
Duration 10 minutes
Calories burned 67
Treadmill
Speed 3.0
Duration 20 minutes
Incline 4.0
Distance 1.00 miles
Calories burned 118
Total calories burned for today 185
@Noah Wixx Very solid planning here!
Friday Nov 1 2024
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
@Noah Wixx strong dayFriday Nov 1 2024
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
View attachment 59939
View attachment 59941
View attachment 59942
that guy looks hardcore
Lol i dont know about all that
the strong training day i do agree with lol.I think moving forward i want to focus more on belt squats it seeks hardwr ajd i like the challenge.
I'm glad that domestic supply products are working great for you keep it up
nothing like trying some variations of squats
It is pretty awesome Steve! I can get super deep in depth and full range of motion with it, i like the fact i can pause and hold, the descent is the easy part, the ascension is the hard part alot of force is needed to pull the weight back up, only downside is it takes two people to use the machine, someone has to slide the locking pin out and you can reach it from the platform when hooked in.
belt squats are sweet easier than free weight squats @Noah WixxLol i dont know about all that
I think moving forward i want to focus more on belt squats it seeks hardwr ajd i like the challenge.
Harder for me i like that about the movement.
I felt really comfortable with that strap i was not going anywhere while holding that strap, super sturdy.
you have food pics
?
I got container pics does that count lol ?
you have food pics
Yup belt squat is goated since I found it I never stopped using it. Good job broFriday Nov 1 2024
@domestic-supply.com
I finally attempted belt squats and they are absolutely brutal, i dropped down onto one knee after my sets and just looked up at the gym ceiling contemplating my decision
The feeling and movement is completely different than a tradional high bar squat, i actually prefer belt squats over squatting in the rack, belt is much harder and takes way more out of me. The majority of the tension is on the hips.
I utilize a strap and hold onto it and lean as far back as possible and utlixe a wider stance when i belt squat, the activation from belt squat is fantastic, i go down slow, pause and hold, then explode up through the movement.
I kept it simple this leg routine, i decided i needed more hamstring work, so i am adding in RDL movements, went lite so i can work on getting the movement down properly first.
I tried the wheel roller for the first time and did full extension of my body full strexh pause squeeeze and hold, these also are brutal but i enjoyed them alot, hard as hell though.
Smith Machine RDL
1x15@115lbs
2x10@115lbs
Laying Hamstring Curls
1x15@110lbs
2x10@120lbs
Belt Squat
1x15@90lbs
2x10@180lbs
Leg Press
1x15@270
1x10@360lbs
1x10@450lbs
Sitting Cave Press
1x15@100lbs
2x12@100lbs
Ab Roller Wheel
3x10
Sit-ups arms extended out infront of me.
3x10
2 Minute Elbow Plank
Stair Stepper
Duration 30 minutes
Lvl 4
Calories burned 170
For those who dont belt squat or know what it is or what muscles it works here is a photo and some explanation.
View attachment 59939
View attachment 59941
View attachment 59942
Man u arent lying i think going forward i will be using these, so much nicer not being spine loadedYup belt squat is goated since I found it I never stopped using it. Good job bro
Exactly! My spine has been thanking me ever since although I should start squatting with the barbell at least a few times in the month too
Yeah no doubt i will probably still use the rack and squat, mainly i want to compare and contrast the corelation between both movements and see if strength transfers over from one to the other.Exactly! My spine has been thanking me ever since although I should start squatting with the barbell at least a few times in the month too
Ive also added in rdl seeing i can froce growth in my hamstrings maybe the squads will pop and follow with it.
Very good plan bro you will see a lot of growth this way!
Even though my division doesnt judge legs, i feel with the shorts if i can get some nice quad development popping though since they go a little bit above the quads, maybe it will still help with judges scoring me, and caves popping is a big one as well and belt squat will help with caves, so we will see how this plan plays out, got to avoid imbalances in the body, even if legs arent judged i still need to hit them hard
Absolutely, if you look at the top olympians even in men’s physique all those guys have pretty massive legs. Plus if you outgrow physique you can always switch over to classic
Alot of people at my gym keep telling me i am built mote for classic, i dont know if i am, legs ate holding me back a fair bit imo.Absolutely, if you look at the top olympians even in men’s physique all those guys have pretty massive legs. Plus if you outgrow physique you can always switch over to classic
All I can say is your now in a powerlifting gym so if you want bigger legs your in good hands.
Yeah you aren't wrong because the owners and the powerlifter/pt they always spot me or help me get better with any lift i need help on, and they push me and get my aggression going when i attempt my lifts, i never thought i needed that till i experienced it, and it actually makes me better and push harder.
This gym is the reason i Arnold rowed 300lbs for reps and hit 315 decline bench for a single, crazy how much ive developed after switching.
This gym is the reason i Arnold rowed 300lbs for reps and hit 315 decline bench for a single, crazy how much ive developed after switching.
Similar threads
