vanwilder

chest / back / abs

bench 275x9 285x5
lat pd 180x10 / 190x10 (slow)
incline 245x3/3
a bar pd 200x10/10 (slow)
db bench 100x9/6
bb rows 235x8/8/8(slow)
dips bw x 10/10(slow)

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me > yourmom

Succio

ill be following this log.

are you going to be doing a high volume routine? or more of a powerlifitng routine.

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SUPPLEMENTS.NET REP

vanwilder

my joints are really messed from going heavy for the past couple of months, so im taking about a month - 6 weeks off the heavy(2-3 reps) lifting, or until my elbow pain subsides.

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me > yourmom

vanwilder

shoulders / arms

shoulder press 100x3
wide grip up right rows 115x10 125x10
front raises(twist) 30x8/8
with banded reverse flyes
skull crushers/curls(same weight)130x(6,5)/(8,6)
f-press/close grip curls 100x/110x (10,8) / (10,6)
press downs/hammers 225x/70x (6,8) / (5,6)

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me > yourmom

DJSTARER

good idea. have you considered using a strength specific program? I'm not as far along as you, but i've increased by bench like... 1/3 in the last 6 months while dropping weight using a PLing type split.

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My philosophies on training:

"Extreme training yields extreme results"

"Just because you can, does not mean you should"

"The best program is the one you are not doing"





Penn State Powerlifting-181 lb weightclass

PGA Professional of America


Current Stats:
474 Squat
601 Deadlift
320 Bench


Goals for next training cycle:

500lbs squat and a total over 1400 in competition

vanwilder

my knee is pissing me off so i didnt do legs today

i dont like using programs i dont fidle with, ive tried different ones and they dont work for me, my strength gains often slow, but visual ones have been going up since day one with the split i used in grade 11, not the same exercises but the same body parts, plus using programs that someone else makes takes away all the fun :P

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me > yourmom

vanwilder

chest back

bench 285x5 275x5 (i hurt my shoulder on the first set)
lat pd 200x10/8
incline 245x5/4
a bar 210x7/5
db press 105x8
cable rows 260x8

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me > yourmom

vanwilder

chest back
bench 285x7 300x3 315x1
lat pd 210x8/8/7
incline 105x8/7
bb rows 245x8/8
db bench 120x3
a bar pd 210x8/5
dips bw x 12/12(slowww)

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me > yourmom

vanwilder

arms shoulders
shoulder press 100x6/4
upright rows 125x10/10
front raises 35x8/8 and band reverse flyes
skull crushers135x3 130x5
curls 135x5 130x5/5
press downs 230x5/5/3
hammer curls 70x10/7

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me > yourmom

vanwilder

i had a couple more workouts in here but i pulled my back so im taking a bit of time off so ill continue posting when i start working out again

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me > yourmom

trojannation

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MY WORKOUT JOURNAL

vanwilder

i have no idea to be honest, i tried a workout last night and i could def feel my strength has gone down

i also didnt mention i am currently cutting, so all my lifts have been going up with noticable fat loss

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me > yourmom

vanwilder

im taking another week off then coming back hopefully.

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me > yourmom

vanwilder

well its been a very very very long recovery but im back

i have started to cut because my body wont permit me to lift heavy atm and i dont know if i will be able to beat myself up the same way ever again.

the log will resume on monday for sure this time!

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me > yourmom

vanwilder

Feb 11
Chest/back/cardio
db bench 90x10/8(very slow down)
lat pd 180x10/10
incline machine bench x 3 sets
vbar lat pd same reps as lat pd
cable rows x 1 set

weight 226 AM

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me > yourmom