ExRx.net

account hacked? or smoked blunt? delayed inappropriate trolling is rare, unless provoked. I rarely post on here so take this as what its worth. But I'm calling what Oscar is saying. I saw this and immediately thought "he got hammered" or "a friend is screwing with him" and wrote some stupid $h1t. I...

Hit 200lbs (lean)

375 Squat
400 DL
BW Press
Pullup +90

Dec 15th - 187.5

Incline - 50# dbs: 6x10 8 7 6 6
Pullups - 6x5 4 4 3 3
Cable Flies - 35#: 3x12
Rows - 75# db: 3x12

Dec 13th - 186.5

Press - 95#: 5x10 8 7 6 6 7 6
Incline Curls - 20# dbs: 10 10 10 10 8 9 7 7 6 6
Lateral Raises - 20# dbs: 3x12 superset with
Rear Delt Raises - 15# dbs: 3x12
Straight Arm Pulldowns - 90#: 3x12

Dec 8th - 188.5
Incline - 50# dbs: 6x10 8 6 7 6
Pullups - 6x5 4 3 3 3
Chest Flies - 35# machine: 3x12
Rows - 70# db: 3x12

Dec 6th - 187 Press - 95#: 10 10 10 10 8 6 6 7 6 6 Preacher Curls - 45#: 2x10 Incline Curls - 20# dbs: 10 10 10 9 8 8 8 7 Lateral Raises - 20# dbs: 3x12 superset with: Rear Delt Raises - 15# dbs: 3x10 Straight arm pulldowns - 90# 1x10, 105# 2x10 Had sharp pain in the radial edge of both forearms doi...

Dec 4th - 188#

Squats - 160#: 7x10 8 6 6
Seated Leg Curls - 35#: 10x10 (different machine, although more difficult weight than other machine)
Seated Calf Raises - 90#: 3x20
Ab Roller - 3x10

Rough week, had to push training back a few days, hopefully I can get back on top of this and bang out the days I'm supposed to without problems. Dec 3rd - 187# Incline - 50# dbs: 10 10 10 10 10 8 6 6 6 6 Pullups - 5 5 5 5 5 4 4 3 3 3 Cable Flies - 30#: 3x12, focused on using pecs with less weight i...

Nov 29th - continued Decided to try hittin the gym twice yesterday, just got the chance to update it now because I passed out hard after that... Press - 95#: 10 10 10 8 8 7 6 5 6 5 Lateral Raise - 17.5# dbs: 3x12 superset with: Rear Delt Raises - 12.5# dbs: 3x12 Preacher Curls - 45#: 10 10 10 9 6 8 ...

Nov 29th - 187
Squats - 160#: 10 10 10 10 8 8 7 6 5 6
Leg Curls - 60# on machine: 10x10
Ab Roller - 3x10
Seated Calf Raises - 90#: 3x20


Back pain gone, aside from the torture of 10 sets of squats, day felt pretty good.

Nov 26th: 185# Incline - 50# dbs: 10 10 10 10 8 8 6 6 7 6 Pullups - 5x5 + 5x3 Cable Flies - 2x10 50lbs + 1x8 45lbs (machine setting) Rows - 3x10 65lbs I realize I skipped leg day but that was due to some lower back pain I experienced due to work earlier in the week, and couldn't handle squatting. Fi...

Shoulder/arm GVT day:

Nov 24th - 186#
Seated Press - 95#: 10 10 10 5 3 6 6 4 7 5
Preacher curls - 35#: 10x10 - extremely easy, should have started a bit heavier
Lateral Raises - 17.5#: 3x12 superset with:
Rear Delt Raises - 15#: 3x12

Fire tips my way if you guys see fit. Please don't feel we need to sugar coat anything, I checked my ego at the door long ago.

After a good 2 years or so on this site, and only a small amount of posts, I figured it was time to put up a log. Maybe putting this out there will give me the inspiration I truly need. A little history: Just turned 23 years old, been training off an on since about 18, but only started training prop...

Oh yeah, yeah, I gets yo drift. Let me drop some knowledge Given your size, weight, and training experience, and lever lengths, genetics, and diet, and cycle (moon), I'd stick with the generally accepted aforementions ASFT Standard ranges as prescribed for females, of your age. Bicep Curl: 8 Reps: ...