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Old 12-03-2013, 11:10 PM   #261
Kag94
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Pause Bench
160x5x4,6
Push Press
130x5x4,6
DB Flat
50x12x3,13
Wide Incline
105x12x2
95x12,13
Hammer BNP
35x12x4
DB Rear
20x15x4
10
5
Machine Lateral
40x20x4
30
20

Chin Up
BWx5x5
TBar
125x5x2
150x5x2,6
Hammer PD
1pps+15x12x4
Wide Neutral PD
100x15x2
110x15
Head Supported
105x12x4
Cable Neutral
100x15x4
70
Shrug DB
80x12x4
50
30
Rope Pullover
60x20x4
40
30
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Old 12-06-2013, 10:29 PM   #262
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Join Date: Apr 2013
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Training Exp: 4
Training Type: Powerbuilding
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Pause Squat
285x5x5
Deficit Dead
305x5x5 (dropped weight to make sure no bounce)
Hack
2ppsx10x4,12
Sumo Leg Press
3pps+30x (focusing on pressing with my heels really lit my hams up) add weight next time
Dragging stiff Leg
145x12x2
155x12x2 love these
Cybex Leg Press
280x12x3,13
Leg Ext
90x15x4
50
30
"The Butt Blaster" (actual name haha)
50x20x4

Calf and hip work

Dip
BW+25x8x3,10,10
SBC
60x8x5
CG Incline
85x12x3,15
Hammer DB
30x12x4
Spider
30x15x4
Overhead
60x15x4
Cyber preacher
30x20x4
Single arm underhanded
20x20x4
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Old 12-12-2013, 10:46 AM   #263
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Don't worry for the guys who follow this mash of a log I've still been training. Well finals are finally over and I'm done with my first semester... Totally different from college but I know I need to branch out and become more active in school I'm too much of a recluse which is good grade wise but not healthy socially or atleast that's what my parents say :-D haha

Finally made it home last night. Took my last two finals and made the trek home. This morning weighed in at 176 very dry after a one of my detox days so I know I've made progress. Last time on this scale in August I was 164 with higher skinfold measurements. Plus striated glutes are pretty cool to have even though my pants are a lot looser.... Lean gains FTW!! The only thing about staying lean is I know it really affects my pressing strength. Lower body lifts have been good though happy with that.

With training I've lowered the volume quite a bit and I've stuck big time with the rest periods and leaving the ego at the door for once. Really helped mentally with school and might have contributed to the weight.

With my diet I'm doing the totally opposite of what I had at the beginning of the thread same with supplement. Apparently I can handle carbs pretty well. Been pounding down 400 grams of carbs everyday with around an additional 75~95 grams of fiber. Keeping it around my workout seems to have greatly helped.

Mmmmm what else... as far as supplementation I've cut out basically everything besides fish oil vitd a multi and a prebiotic. Oh and just some casein at night so I can still make my ice cream yummy haha. John is right most things are unnecessary and I've been feeling great.

If you made it through the entire post thank you for following haha. Appreciate any comments, questions, or suggestions anyone on the board has. I love feedback.

Well that's it for now. Onwards to physical and mental growth!
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Old 12-12-2013, 07:19 PM   #264
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Good to hear from you. Keep smashing!
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Old 12-14-2013, 09:46 PM   #265
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Join Date: Apr 2013
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Reputation: 1760
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[

Technique work/volume
Pause Squat
285x5x5

Speed Pull
275x3x8

Front Squat
135x10x4,13(form got sloppy for the reps past 13 started light though haven't done these for a few months)

RDL
145x15
155x15x3

Leg Ext
85x15xx3,16

Leg Curl
80x20x3,19,19 hit a wall right here twice haha

Leg Press
3ppsx20x4,27

Seated Calf Press
250x19,19,18,15,15

In/Out machine plus calf burnout


Arms
Dips
BW+25x10x5

Machine Preacher
65x10x4,13

Overhead Ext
30x15x4

DB Curl
20x15x4

Rope Pushdown/French Curl
4x20

Great Pump
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Old 12-14-2013, 09:47 PM   #266
Kag94
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Join Date: Apr 2013
Location: Louisiana
Posts: 302
Training Exp: 4
Training Type: Powerbuilding
Fav Exercise: Sqwartz
Fav Supp: Caffeine
Reputation: 1760
Kag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good posts
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Chest/Shoulder
Heavy Chest

Bench
185x3x2,4
115x22
Seated Military
100x10x5

DB Flat
60x8x3,9

Hammer Incline
1pps+15x12x2
1pps+10x12x2

DB fly (all sets at different angles)
4x15

Cable rear SS/ cable lateral
4x15

Face pulls
4x20

Ab rollout
4xfail

Back
Vertical emphasis

Neutral chin
BWx3x7,5
Sets done on the minute not stopping the clock

RG Row
150x10x4,12

Wide Pulldown
140x8x4

DB Row
50x15x3,17

RG Pulldown
120x12x4

TBar
85x20x4

Smith Shrug
Pyramid up to 285x11

DB Pullover
4x15

Hyper
4xfail
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Old 12-15-2013, 10:50 PM   #267
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Join Date: Apr 2013
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Training Type: Powerbuilding
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Reputation: 1760
Kag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good posts
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Legs
Hammy Dominant

Rack Pull
375x5,9

Squat
245x10x5

Leg Curl
110x10x4,13

Sumo Leg Press
3pps+40x15(good)

Calf Leg Press
Same weight as above x5xfail

Seated Single Leg Press
110x15x4 (start off on three notch)

DB RDL
50x20x4

Leg Ext
70x20x3,24

Good Girl/Bad Girl SS with calf burnout


Arms

SkullCrusher
80x10x4,12

SBC Preacher
50x10x4,15

Overhand PD/Hammer Curl
4x15

Single Underhand PD/incline Curl
4x15

Night and day the energy I'm feeling compared to what I had during finals last week. Going to put the next month to good use
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Old 12-17-2013, 01:22 PM   #268
Kag94
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Join Date: Apr 2013
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Training Exp: 4
Training Type: Powerbuilding
Fav Exercise: Sqwartz
Fav Supp: Caffeine
Reputation: 1760
Kag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good posts
Default

Chest/Shoulder

Pause Bench

170x5,4
165x5x3

Incline BB
120x8x4

Hammer Flat
Platex12x3,13

DB Shoulder
35x10x3,11

DBRear
30x10x4
Each set drops to
10x20x4 very strict

Machine Lateral
4x15

Machine Fly
4x15

Ab wheel
4x15



Back

Chin
BWx5x4,7
Finished with lat shrugs

TBar
160x5x5

Chin Grip PD
130x10x4

Meadows Row
90x10x4

Wide Pulldown
110x15x4

Cable Row
120x15x3,17

Straight Arm PD
4x20

DB Shrug
80xfailx4

Hyper
Failurex4
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Old 12-17-2013, 04:11 PM   #269
BendtheBar
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Killing it in here. Keep up the great work.
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Old 12-18-2013, 09:04 PM   #270
Kag94
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Join Date: Apr 2013
Location: Louisiana
Posts: 302
Training Exp: 4
Training Type: Powerbuilding
Fav Exercise: Sqwartz
Fav Supp: Caffeine
Reputation: 1760
Kag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good postsKag94 has made some good posts
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Squat
325x5,6 (pushing for eight perfect reps before I bump up)

Deadlift
275x10x5
(Kills me every time I do this)

Leg Press
5pps+10x4,15

Calf Press
using above weightxfailx5

Drag RDL
145x15x4

Banded Single Leg Press
1pps+redx15x4

Single Leg Curl
30x20x4

Leg Ext
70x20x4


CGBP
125x10x4,13

SBC
50x10x4,12

Spider Curl/Underhand PD
4x15

DB Preacher/DB Ext
4x20
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