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Approved Log My Pre-Cycle Log

WORKOUT- 5/09/2024
Cardio 2 mile on treadmill, 3.5mph speed/no incline

Delts-Triceps-Biceps-Forearms
Cable Pull Downs Ropes(High)
- 40lbs 20reps 4 sets/LSTF 23
Lat. Pull Downs - 50lbs 20reps 4 sets/LSTF
Close Grip Bench Press - 150lbs 2reps/120 10 reps 3 sets/ Straight sets NEW PLATES :)
Seated Dumbbell Lat. Raise - 20lbs/e 20reps/Straight set
Preacher Curls - 30lbs/e 15reps 4 sets/Straight set
Incline Pronated High Row - 15 lbs/e 20 reps 4 sets/ LSTF 24
Forearm Curls - 20lbs/e 25reps 4 sets/LSTF 31

Got my plates! Put all of them on as soon as I got them and tried 1 rep. It felt like I could do more. So I kept it loaded for my workout. I got 2 good solid reps with it loaded, I do feel like I could maybe push 1-2 more out but 1 RIR isn’t bad for growth. I’d like to push it and see. You will surprise yourself sometimes. Thought you were gassed out but put up 5-10 more reps. Either way fucking awesome workout. Feeling stronger everyday, and can finally see my body slightly changing. It’s a great ego boost gets me motivated and keeps me focused.

The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -
@DiabolicalGainz you did well with cardio push it

Thinking of switching to PPL. I have seen lots of people have very good results and I feel I need to push hard to get what i want out of all this. Ill post my new proposed workout routine below but what are yalls thoughts on PPL and/or Bro Split, which do yall do? What is your favorite workout routine and why? Going to finish this week out with my last 2 workouts and then start with PPL on Monday. I will probably drop the sets to 3 for now due to the shear volume of workouts on this in a given day. If anything just for my times sake. Thanks again for the support Bros!

Day 1: Push

Chest:

  • Barbell Bench Press
  • Incline Dumbbell Press
  • Dumbbell Flyes
  • Weighted Push-ups w/ weight vest 25lbs
  • Chest Press on the bench w/ dumbbells
Shoulders:

  • Barbell Overhead Press
  • Dumbbell Shoulder Press
  • Lateral Raises w/ Dumbbells
  • Arnold Press w/ Dumbbells
Triceps:

  • Close Grip Bench Press w/ Barbell
  • Skull Crushers w/ Dumbbells
  • Overhead Tricep Extension w/ Dumbbell
  • Tricep Dips on the bench
  • Tricep Kickbacks w/ Dumbbells
Day 2: Pull

Back:

  • Barbell Bent Over Rows
  • Dumbbell Rows (supported on a bench)
  • One-Arm Dumbbell Rows
  • Deadlifts w/ Barbell
  • Farmers Carry
Biceps:

  • Barbell Bicep Curls
  • Alternating Dumbbell Curls
  • Hammer Curls w/ Dumbbells
  • Preacher Curls on the bench w/ barbell
  • Concentration Curls w/ Dumbbells
Rear Delts:

  • Reverse Flyes w/ Dumbbells (bent-over or seated)
  • Face Pulls
  • Bent Over Reverse Flyes w/ Dumbbells
  • Rear Delt Flyes on the bench w/ dumbbells
Day 3: Legs

Quads:

  • Barbell Squats
  • Dumbbell Lunges
  • Bulgarian Split Squats w/ Dumbbells
  • Leg Press on the machine
  • Step-ups onto the bench w/ dumbbells
Hamstrings:

  • Romanian Deadlifts w/ Barbell
  • Weighted Glute Bridges on the bench w/ dumbbell
  • Leg Curls
  • Good Mornings w/ Barbell
Calves:

  • Standing Calf Raises w/ Dumbbells
  • Seated Calf Raises w/ Dumbbells on your knees
  • Donkey Calf Raises
  • Jump Rope


Day 4: Push
Chest:

  • Barbell Bench Press
  • Incline Dumbbell Press
  • Dumbbell Flyes
  • Weighted Push-ups weight vest 25lbs
Shoulders:

  • Barbell Overhead Press
  • Dumbbell Shoulder Press
  • Lateral Raises w/ Dumbbells
  • Arnold Press w/ Dumbbells
Triceps:

  • Close Grip Bench Press w/ Barbell
  • Skull Crushers w/ Barbell or Dumbbells
  • Overhead Tricep Extension w/ Dumbbell
  • Tricep Dips on the bench
  • Tricep Kickbacks w/ Dumbbells
Day 5: Pull

Back:

  • Barbell Bent Over Rows
  • Dumbbell Rows (supported on a bench)
  • One-Arm Dumbbell Rows
  • Deadlifts w/ Barbell
  • Farmers Carry
Biceps:

  • Barbell Bicep Curls
  • Alternating Dumbbell Curls
  • Hammer Curls w/ Dumbbells
  • Preacher Curls on the bench w/ barbell
  • Concentration Curls w/ Dumbbells
Rear Delts:

  • Reverse Flyes w/ Dumbbells (bent-over or seated)
  • Face Pulls
  • Bent Over Reverse Flyes w/ Dumbbells
  • Rear Delt Flyes on the bench w/ dumbbells
Day 6: Legs

Quads:

  • Barbell Squats
  • Dumbbell Lunges
  • Bulgarian Split Squats w/ Dumbbells
  • Step-ups onto the bench w/ dumbbells
Hamstrings:

  • Romanian Deadlifts w/ Barbell or Dumbbells
  • Dumbbell Stiff-Leg Deadlifts
  • Weighted Glute Bridges on the bench w/ dumbbell
  • Good Mornings w/ Barbell
Calves:

  • Standing Calf Raises w/ Dumbbells
  • Seated Calf Raises w/ Dumbbells on your knees
  • Donkey Calf Raises
  • Jump Rope (if you have one for calf endurance)


DAY 7:FULL REST DAY
The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -
all workouts are good ones
i like this split but honestly i would take 2 full days off for recovery and add more cardio each day
 
you are kicking ass every single day
 
you know your body if you need a break take a break
 
Thinking of switching to PPL. I have seen lots of people have very good results and I feel I need to push hard to get what i want out of all this. Ill post my new proposed workout routine below but what are yalls thoughts on PPL and/or Bro Split, which do yall do? What is your favorite workout routine and why? Going to finish this week out with my last 2 workouts and then start with PPL on Monday. I will probably drop the sets to 3 for now due to the shear volume of workouts on this in a given day. If anything just for my times sake. Thanks again for the support Bros!

Day 1: Push

Chest:

  • Barbell Bench Press
  • Incline Dumbbell Press
  • Dumbbell Flyes
  • Weighted Push-ups w/ weight vest 25lbs
  • Chest Press on the bench w/ dumbbells
Shoulders:

  • Barbell Overhead Press
  • Dumbbell Shoulder Press
  • Lateral Raises w/ Dumbbells
  • Arnold Press w/ Dumbbells
Triceps:

  • Close Grip Bench Press w/ Barbell
  • Skull Crushers w/ Dumbbells
  • Overhead Tricep Extension w/ Dumbbell
  • Tricep Dips on the bench
  • Tricep Kickbacks w/ Dumbbells
Day 2: Pull

Back:

  • Barbell Bent Over Rows
  • Dumbbell Rows (supported on a bench)
  • One-Arm Dumbbell Rows
  • Deadlifts w/ Barbell
  • Farmers Carry
Biceps:

  • Barbell Bicep Curls
  • Alternating Dumbbell Curls
  • Hammer Curls w/ Dumbbells
  • Preacher Curls on the bench w/ barbell
  • Concentration Curls w/ Dumbbells
Rear Delts:

  • Reverse Flyes w/ Dumbbells (bent-over or seated)
  • Face Pulls
  • Bent Over Reverse Flyes w/ Dumbbells
  • Rear Delt Flyes on the bench w/ dumbbells
Day 3: Legs

Quads:

  • Barbell Squats
  • Dumbbell Lunges
  • Bulgarian Split Squats w/ Dumbbells
  • Leg Press on the machine
  • Step-ups onto the bench w/ dumbbells
Hamstrings:

  • Romanian Deadlifts w/ Barbell
  • Weighted Glute Bridges on the bench w/ dumbbell
  • Leg Curls
  • Good Mornings w/ Barbell
Calves:

  • Standing Calf Raises w/ Dumbbells
  • Seated Calf Raises w/ Dumbbells on your knees
  • Donkey Calf Raises
  • Jump Rope


Day 4: Push
Chest:

  • Barbell Bench Press
  • Incline Dumbbell Press
  • Dumbbell Flyes
  • Weighted Push-ups weight vest 25lbs
Shoulders:

  • Barbell Overhead Press
  • Dumbbell Shoulder Press
  • Lateral Raises w/ Dumbbells
  • Arnold Press w/ Dumbbells
Triceps:

  • Close Grip Bench Press w/ Barbell
  • Skull Crushers w/ Barbell or Dumbbells
  • Overhead Tricep Extension w/ Dumbbell
  • Tricep Dips on the bench
  • Tricep Kickbacks w/ Dumbbells
Day 5: Pull

Back:

  • Barbell Bent Over Rows
  • Dumbbell Rows (supported on a bench)
  • One-Arm Dumbbell Rows
  • Deadlifts w/ Barbell
  • Farmers Carry
Biceps:

  • Barbell Bicep Curls
  • Alternating Dumbbell Curls
  • Hammer Curls w/ Dumbbells
  • Preacher Curls on the bench w/ barbell
  • Concentration Curls w/ Dumbbells
Rear Delts:

  • Reverse Flyes w/ Dumbbells (bent-over or seated)
  • Face Pulls
  • Bent Over Reverse Flyes w/ Dumbbells
  • Rear Delt Flyes on the bench w/ dumbbells
Day 6: Legs

Quads:

  • Barbell Squats
  • Dumbbell Lunges
  • Bulgarian Split Squats w/ Dumbbells
  • Step-ups onto the bench w/ dumbbells
Hamstrings:

  • Romanian Deadlifts w/ Barbell or Dumbbells
  • Dumbbell Stiff-Leg Deadlifts
  • Weighted Glute Bridges on the bench w/ dumbbell
  • Good Mornings w/ Barbell
Calves:

  • Standing Calf Raises w/ Dumbbells
  • Seated Calf Raises w/ Dumbbells on your knees
  • Donkey Calf Raises
  • Jump Rope (if you have one for calf endurance)


DAY 7:FULL REST DAY
The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -

PPL is what I follow and I love it.
 
Day 1: Push

Cardio 2 miles 3.5mph,No Incline

Straight sets on all exercises for the first go around to see what I can and can't finish. If I was not able to complete the 3 sets I tried to put what I was able to accomplish. This was a lot of exercises to try to cram into my workout time. (1.5hrs)

Chest:

  • Barbell Bench Press 120 10reps/ 3 sets finished sets
  • Incline Dumbbell Press 25 lbs/e 10reps/ 3 sets finished sets
  • Dumbbell Flyes 25 lbs/e 10reps/ 3 sets, last set 7 reps.
  • Weighted Push-ups w/ weight vest 25lbs 10 reps/ 3 sets finished set
  • Chest Press on the bench w/ dumbbells 25lbs/e 15reps/ 3 sets, last sets 5 Reps
Shoulders:
  • Barbell Overhead Press 40lbs 10reps/ 3 sets finished sets
  • Dumbbell Shoulder Press 25lbs/e 10 reps/ 3 sets finished set
  • Lateral Raises w/ Dumbbells 20lbs/e first set, last 2 sets 15lbs/e finished set
  • Arnold Press w/ Dumbbells 25lbs/e 10 reps/ 3 sets finished set
  • Farmers Carry w/Dumbbells first set 60lbs/e 60ft 10 rounds, next set 8 rounds only.
Triceps:
  • Close Grip Bench Press w/ Barbell 120lbs 15reps/ 3 sets finished sets
  • Skull Crushers w/ Dumbbells 15lbs/e 10reps/ 3 sets finished sets
  • Overhead Tricep Extension w/ Barbell 20lbs 15reps/ 3 sets finished set(but barely)
  • Tricep Dips on the bench w/ legs elevated 10 reps, last set only to 8
  • Tricep Kickbacks w/ Dumbbells 15lbs/e 15reps / 3 sets finished set


Workout was a great one. Definitely feeling this. I will say it is quite a bit of exercises 3x more than I am used to doing in my routines. That being said, I have some endurance issues with this routine. When I get to some workouts I’m gassed out from a previous workout/set and not able to hit my reps. I think this will improve, but only time will tell. I am only resting 1-2 minutes in between workouts. Some I go from one straight to another. Maybe not resting enough in between sets. If I rest too long, 5 or more minutes I “go cold” and it’s a slog to get myself going again. I’ll play around with it, switching up exercise orders. First day of PPL. So far I’d say I'm liking it all in all.
 
WORKOUT- 5/09/2024
Cardio 2 mile on treadmill, 3.5mph speed/no incline

Delts-Triceps-Biceps-Forearms
Cable Pull Downs Ropes(High)
- 40lbs 20reps 4 sets/LSTF 23
Lat. Pull Downs - 50lbs 20reps 4 sets/LSTF
Close Grip Bench Press - 150lbs 2reps/120 10 reps 3 sets/ Straight sets NEW PLATES :)
Seated Dumbbell Lat. Raise - 20lbs/e 20reps/Straight set
Preacher Curls - 30lbs/e 15reps 4 sets/Straight set
Incline Pronated High Row - 15 lbs/e 20 reps 4 sets/ LSTF 24
Forearm Curls - 20lbs/e 25reps 4 sets/LSTF 31

Got my plates! Put all of them on as soon as I got them and tried 1 rep. It felt like I could do more. So I kept it loaded for my workout. I got 2 good solid reps with it loaded, I do feel like I could maybe push 1-2 more out but 1 RIR isn’t bad for growth. I’d like to push it and see. You will surprise yourself sometimes. Thought you were gassed out but put up 5-10 more reps. Either way fucking awesome workout. Feeling stronger everyday, and can finally see my body slightly changing. It’s a great ego boost gets me motivated and keeps me focused.

The only bad workout is the one that didn't happen.

-YOU EARN YOUR BODY -
Killer
 
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