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napsgeareudomestic
bannednutritionRegenRx

AP's s4/mk677/lgd log.

Haha I feel your pain bro! Trust me, it's EVERY DAY that I wake up really stiff. I have to give myself a good 30 minutes of moving around just to get my socks on. This back shit sucks ass

I'm glad to see you pushing and grinding it out. Thats what its about for progression. Never settle for less than what you're after with every set.

Keep killing it bud
 
Appreciate it Rick and Dylan. Put some low heat on it to help relax always seems to help. I haven't had it as bad as you two but I'm a regular at the chiropractor just for rune ups every 2 to 3 months.

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Nice detailed log bud, I’ll be following along, keep crushing it!


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Day 11

Rest day

Diet is going as usual today. Got legs tomorrow this increased volume should provide some quality soreness lol. Feeling a lot less stiff this morning so I'm really glad I stuck it out on dead lifts. The first few weeks I get back into them I tend to get sore but it goes away like most other pain.

Sorry for the boring post but thanks for reading I'll be back with some action tomorrow

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Day 12

Legs
Squats (135x12)225x12x2 245x12 265x12 295x8*
Leg press 410x12x2 500x11x2 550x9x2 595x7*
12 sets compound
Hamstring curls: 120x12x2 130x9 140x8
Leg extensions: 120x12 130x12 150x12 170x10

15 minutes on stair climber. Post workout.

Sorry for not getting this posted yesterday. Decided to toss in some stair climber for some extra work on calves and quads. Pretty much dead at that point lol. Looking forward to shoulders tonight. Going to be a good workout I can already tell

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Nice numbers bud. I killed legs last night myself. I should be in there tonight doing some arm work so I'm sure I'll see you
 
Apsmith4992 said:
I'll be in there for sure... need it after this day

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Click to expand...
I hear you man. I had a pretty shitty day at work myself, and nearly had to work over. I'll probably be switching back to morning workouts next week, because I'm just playing with fire not knowing if I can get off on time and make it or not.
 
Day 13
Shoulders and abs
DB shoulder press (15x35) 12x45x2 12x50x2 55x10 70x8*- pr
BB upright row (45x12) 65x12x3 75x10x2 9x85*
12 sets compound
Rear delt fly 25x12 30x10x2 35x8
Front raises 15x12 20x12 20x11 25x8
8 sets single joint
DB shrugs
55x12 60x12 70x12 80x8
4 sets traps
Incline crunches 25lbs: 4 sets of 20
Side crunches BW: 4 sets 20

Had a good workout last night. Tried the 70lb DB on shoulder press for the first time and felt pretty good for 8. Really starting to see a nice fullness and slight increase in some vascularity as well. Looking forward to the next change for next week as well. Thanks for reading.

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Apsmith4992 said:
Day 13
Shoulders and abs
DB shoulder press (15x35) 12x45x2 12x50x2 55x10 70x8*- pr
BB upright row (45x12) 65x12x3 75x10x2 9x85*
12 sets compound
Rear delt fly 25x12 30x10x2 35x8
Front raises 15x12 20x12 20x11 25x8
8 sets single joint
DB shrugs
55x12 60x12 70x12 80x8
4 sets traps
Incline crunches 25lbs: 4 sets of 20
Side crunches BW: 4 sets 20

Had a good workout last night. Tried the 70lb DB on shoulder press for the first time and felt pretty good for 8. Really starting to see a nice fullness and slight increase in some vascularity as well. Looking forward to the next change for next week as well. Thanks for reading.

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Click to expand...

Great job brother!!! How do you feel? How's your fatigue level?
 
Carmel cowboy said:
Great job brother!!! How do you feel? How's your fatigue level?
Click to expand...
Felling good actually. I've started to notice and increase in fullness and last night a but in the vascularity. Fatigue wise it depends. My triceps shoulders and chest seem to get hot the worse. That Monday chest and triceps really had me burning lol. But it's always been that way. Shoulders started to get there last night too. Rick and I were talking a few minutes before I hit the 70s so I had a bit longer of a break. I do think next week might get kinda tough to really keep the weights up while keeping rest down 15 sets compound is going to be a task

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Apsmith4992 said:
Felling good actually. I've started to notice and increase in fullness and last night a but in the vascularity. Fatigue wise it depends. My triceps shoulders and chest seem to get hot the worse. That Monday chest and triceps really had me burning lol. But it's always been that way. Shoulders started to get there last night too. Rick and I were talking a few minutes before I hit the 70s so I had a bit longer of a break. I do think next week might get kinda tough to really keep the weights up while keeping rest down 15 sets compound is going to be a task

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Click to expand...

Ok sounds good!! Keep killing it!!!
 
Day 14

No workout today

Lots of Saturday running around. Got some much needed extra sleep as well. Didn't eat really good from late morning to evening. But I made up for it at outback lol probably still didn't even reach my calorie goal. Looking forward to some more sleeping in and lots of cooking tomorrow.

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Day 16
Chest/triceps/calves
DB incline bench: (12x45) 12x55 12x60 120x65 9x70 7x75*
SM close grip: 135x12 140x12 155x12 165x10 185x8*
Chest press: 12x185 10x205x2 225x8x2
15 sets compound
Cable fly: 40x12 50x10 70x8
V bar press down: 12x150 10x160 8x180 8x190*
Rope extension: 120x12 140x10 160x8
10 sets single joint
Seated calf raise 135x12 160x12x2 185x10x2
Leg press calf raise: 390x12x2 440x12x2 480x12
10 sets calves

One hell of a workout today. Really thought I had 8 in me on the 75lb DB bench. I'm getting stronger for sure. Fresh I know I could have hit 10 or so on it. Opted for the close grip bench to work on my triceps a bit more so I added flys to get the same effect on single joint. Worked week because my triceps were smoked. They are a bit of a weak point right now so I may continue that trend next week.

Pretty much had the entire gym alone minus Rick being there. Nice to have free reign for an hour or so. I'm sure it will be back to normal tomorrow though

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Apsmith4992 said:
Day 16
Chest/triceps/calves
DB incline bench: (12x45) 12x55 12x60 120x65 9x70 7x75*
SM close grip: 135x12 140x12 155x12 165x10 185x8*
Chest press: 12x185 10x205x2 225x8x2
15 sets compound
Cable fly: 40x12 50x10 70x8
V bar press down: 12x150 10x160 8x180 8x190*
Rope extension: 120x12 140x10 160x8
10 sets single joint
Seated calf raise 135x12 160x12x2 185x10x2
Leg press calf raise: 390x12x2 440x12x2 480x12
10 sets calves

One hell of a workout today. Really thought I had 8 in me on the 75lb DB bench. I'm getting stronger for sure. Fresh I know I could have hit 10 or so on it. Opted for the close grip bench to work on my triceps a bit more so I added flys to get the same effect on single joint. Worked week because my triceps were smoked. They are a bit of a weak point right now so I may continue that trend next week.

Pretty much had the entire gym alone minus Rick being there. Nice to have free reign for an hour or so. I'm sure it will be back to normal tomorrow though

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Click to expand...
Nothing better than an empty gym bro! I hear you there. Having the place to ourselves was damn nice!

Keep killing those workouts. The results are coming, and I can see it
 
Looks like a good workout!! I am certain that you are stronger and will put it to the test during phase 2 brother! One thing I think you could take a look at is exercise selection. Here is what I mean, for every muscle group being worked you want to make sure that every section of that muscle group worked. For example I break the chest down into 3 sections upper, mid and lower pec. So if I had 15 sets to hit my chest I would prioritize the weaker section first so for example I would start with incline presses for 5 sets. Then go to mid pec and hit flat presses for 3 sets. Then go to lower pec and do decline presses for 3 sets. Then I would do a isolation exercise for my weakest section and if it’s upper pec I would do a low to high cable crossover for 4 sets. Every section of the muscle group is worked with a priority on weakest section. This is also important for full complete development! Hope that makes sense!
 
RickRock said:
Nothing better than an empty gym bro! I hear you there. Having the place to ourselves was damn nice!

Keep killing those workouts. The results are coming, and I can see it
Click to expand...
Appreciate it. Finnaly getting to a point where I can see the work paying off

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