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Nice workout
good work here
Good session man. Keeping that heart rate up with that volume.
Thanks for all the responses and support bros, means a lot!
February 13, 2024 precycle log:
Was a bit strapped for time today so only focused on my back. Going to hit chest again tomorrow and get some cardio in. As always, chronometer macros are attached to this post. Really focusing on protein, been eating tons of chicken. Trying to cut down carb consumption and keep calories to about 2000ish.
Training February 13th, 2024
Barbell row (don’t really do these)
135lbs - 12 reps
135lbs - 14r
145lbs - 12r
135lbs - 12r
115lbs - 12r
Lat pullover
40lbs - 20r / 45lbs - 4r
45lbs - 14r
50lbs - 14r
55lbs - 13r
Lat pulldown:
110lbs warm up- 12r
121lbs - 15r
143lbs - 12r
126lbs - 11r *slowed down*
Side handle lat pull down:
121lbs -8 rep (was done right after lat pulls without much cool down)
121lbs - 12r
121lbs - 12r
Close grip pulldown:
121lbs - 10r
121lbs - 12r
143lbs (underhand on mag grip) - 8 reps
Cable row:
110lbs- 13r
121lbs - 12r
126lbs - 13r
143lbs - 10r
Face pull:
45lbs - 15lbs
50lbs - 12r
50lbs - 11r
45lbs - 13r
Rear delt fly dumbbell:
25lbs - 14r
25lbs - 13r
25lbs - 15r
25lbs -14r
Side lateral db raise: *done right after rear delt flys, no cool down*
25lbs - 12r
25lbs - 11r
25lbs - 12r
Bicep barbell curl: *already hit yesterday, kept sets low*
60lbs - 18r
80lbs - 11r
Hammer curl: *already hit yesterday, kept sets low*
45lbs - 15r each
50lbs - 12 r each
February 13, 2024 precycle log:
Was a bit strapped for time today so only focused on my back. Going to hit chest again tomorrow and get some cardio in. As always, chronometer macros are attached to this post. Really focusing on protein, been eating tons of chicken. Trying to cut down carb consumption and keep calories to about 2000ish.
Training February 13th, 2024
Barbell row (don’t really do these)
135lbs - 12 reps
135lbs - 14r
145lbs - 12r
135lbs - 12r
115lbs - 12r
Lat pullover
40lbs - 20r / 45lbs - 4r
45lbs - 14r
50lbs - 14r
55lbs - 13r
Lat pulldown:
110lbs warm up- 12r
121lbs - 15r
143lbs - 12r
126lbs - 11r *slowed down*
Side handle lat pull down:
121lbs -8 rep (was done right after lat pulls without much cool down)
121lbs - 12r
121lbs - 12r
Close grip pulldown:
121lbs - 10r
121lbs - 12r
143lbs (underhand on mag grip) - 8 reps
Cable row:
110lbs- 13r
121lbs - 12r
126lbs - 13r
143lbs - 10r
Face pull:
45lbs - 15lbs
50lbs - 12r
50lbs - 11r
45lbs - 13r
Rear delt fly dumbbell:
25lbs - 14r
25lbs - 13r
25lbs - 15r
25lbs -14r
Side lateral db raise: *done right after rear delt flys, no cool down*
25lbs - 12r
25lbs - 11r
25lbs - 12r
Bicep barbell curl: *already hit yesterday, kept sets low*
60lbs - 18r
80lbs - 11r
Hammer curl: *already hit yesterday, kept sets low*
45lbs - 15r each
50lbs - 12 r each
Attachments
Barbell is an excellent way to build a thicker back, I do alot of rowing movements as I love doing them, in general moderate, heavy weight with lower weight drop sets at the end are excellent.
@jortothemax good day but would like to see protein go up for sure level out the carbs and up protein
good workout bro
February 15, 2024 precycle log:
Yesterday was a bit of a write off, lack of sleep, Valentine’s Day, etc. Cannot wait until I am living by myself again.
On another note, I decided to go back to my old gym today, ya it takes a bit more gas to get there, but oh boy, it feels like home. Comfort level through the roof. Will continue going there as that’s where I made the most progress.
Question for you bros.. I have always struggled with my chest presses, do you guys have any suggestions on how to progress properly? I seem to stick around 135-145 tops and can only do low rep sets, am unmotivated to go higher as I struggle.
Macros screenshot attached to this post.
Training February 15, 2024:
Incline chest press:
95lbs - 22r
105lbs - 15r
115lbs - 11r
115lbs -11r
95lbs - 16r
Incline db chest fly:
20lbs - 22r
25lbs - 19r
25lbs - 14r
25lbs - 16r
20lbs -18r
Cable high chest fly: (lower chest)
35lbs - 10r
30lbs - 12r
30lbs - 10r
25lbs - 14r
Cable low chest fly: (upper chest)
20lbs - 16r
20lbs - 12r
20lbs - 13r
15lbs - 15r
Chest press machine: *chest pretty tired, getting out last bit*
80lbs -12r
100lbs - 8r
95lbs - 11r
90lbs - 8r
85lbs - 8r
Pec deck:
130lbs - 14r
150lbs - 9r *slow controlled*
140lbs - 9r *slow controlled*
130lbs - 12 r *slow controlled*
Shoulder press:
100lbs - 10r
80lbs - 10r
95lbs - 10r
90lbs - 6r
Underhand tricep cable pull down one hand;
20lbs - 12r
25lbs - 5r / 20lbs -12r
V bar close grip tricep pushdown:
66lbs - 12r
Rope tricep pull down:
45lbs - 14r
45lbs - 10r
Tricep pushdown bar:
50lbs - 14r
60lbs - 12 r
65lbs -12r
55lbs- 8 r
Lat pull down:
143lbs - 18r
148lbs- 12r
Side handle lat pulldown:
148- 8r *slow controlled*
143lbs - 13r
Close grip lat pulldown:
143lbs - 15r
121lbs - 10r
Db lateral raise:
30lbs - 17r
30lbs - 14r
30lbs - 12r
25lbs - 14r
Bicep curl machine:
130lbs - 15r
140lbs- 11r
170lbs -8r
150lbs - 9r
Yesterday was a bit of a write off, lack of sleep, Valentine’s Day, etc. Cannot wait until I am living by myself again.
On another note, I decided to go back to my old gym today, ya it takes a bit more gas to get there, but oh boy, it feels like home. Comfort level through the roof. Will continue going there as that’s where I made the most progress.
Question for you bros.. I have always struggled with my chest presses, do you guys have any suggestions on how to progress properly? I seem to stick around 135-145 tops and can only do low rep sets, am unmotivated to go higher as I struggle.
Macros screenshot attached to this post.
Training February 15, 2024:
Incline chest press:
95lbs - 22r
105lbs - 15r
115lbs - 11r
115lbs -11r
95lbs - 16r
Incline db chest fly:
20lbs - 22r
25lbs - 19r
25lbs - 14r
25lbs - 16r
20lbs -18r
Cable high chest fly: (lower chest)
35lbs - 10r
30lbs - 12r
30lbs - 10r
25lbs - 14r
Cable low chest fly: (upper chest)
20lbs - 16r
20lbs - 12r
20lbs - 13r
15lbs - 15r
Chest press machine: *chest pretty tired, getting out last bit*
80lbs -12r
100lbs - 8r
95lbs - 11r
90lbs - 8r
85lbs - 8r
Pec deck:
130lbs - 14r
150lbs - 9r *slow controlled*
140lbs - 9r *slow controlled*
130lbs - 12 r *slow controlled*
Shoulder press:
100lbs - 10r
80lbs - 10r
95lbs - 10r
90lbs - 6r
Underhand tricep cable pull down one hand;
20lbs - 12r
25lbs - 5r / 20lbs -12r
V bar close grip tricep pushdown:
66lbs - 12r
Rope tricep pull down:
45lbs - 14r
45lbs - 10r
Tricep pushdown bar:
50lbs - 14r
60lbs - 12 r
65lbs -12r
55lbs- 8 r
Lat pull down:
143lbs - 18r
148lbs- 12r
Side handle lat pulldown:
148- 8r *slow controlled*
143lbs - 13r
Close grip lat pulldown:
143lbs - 15r
121lbs - 10r
Db lateral raise:
30lbs - 17r
30lbs - 14r
30lbs - 12r
25lbs - 14r
Bicep curl machine:
130lbs - 15r
140lbs- 11r
170lbs -8r
150lbs - 9r
Attachments
Macro update: Brought protein up to 230g with another 59g of chicken.
@jortothemax the vday part i had the same issue dont worry.
chest press? I would start with doing push ups
how many normal pushups can you do?
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