Champs Quest To Hang With Bane

[El Chimpo]

starting a log for the first time ever.


height: 5'10, 5'11 on a good day
weight: 230
age : 24

been lifting for little slightly over a year now.

today was shoulder day.

Overhead Press
warmup- 95 x 10 for 2 sets
135 x 10
145 x 10
155 x 8 (personal best)
failed on 165

Arnold Press
40 x 15
50 x 12
60 x 6

Upright Row On Machine
50 x 12
65 x 10
80 x 8

Side Lateral Raise
30 x 12
30 x 10
30 x 8

Rear-Delt Flye On Machine
65 x 12
110 x 10
130 x 8
150 x 5
170 x 1 (failed on second rep)

BB Shrug
135 x 15
135 x 12
135 x 10
135 x 10
135 x 8

 

[MilkManUK]

Glad to see you have started a log - I find it's a good tool to keep you motivated & consistent.

You might want to provide more details in your opening post - your goals, your age, bodyweight, what program you are running (if any) etc, although you don't have to - it's your log, you can do what you want!

Good luck.

 

[El Chimpo]

to be honest i really dont know how to run one lol..i was just going to post what i did that day

height: 5'10, 5'11 on a good day
weight: 230 ..trying to stay around this weight until halloween because im going as Bane lol
age : 24

dont really have a program , just kind of going with the flow of what feels good

 

[MilkManUK]

That's cool, like I say, it's your log, so do what you like! Check out a few of the other ones here though if you are stuck for ideas.

 

[El Chimpo]

thank you sir

 

[ALAN PARTRIDGE]

nice one

 

[calvus]

Welcome to the logs

 

[Flash_Monsta]

woah! hang on.. theres only enough room around 'ere for one hypertrophy style log!

Jk Jk, Welcome to the logs.

 

[DrBdan]

Welcome to the logs. What are your goals? Size? Strength? Dem bicep peaks?

 

[El Chimpo]

goals are to pack on size and strength

would like by the end of the year
deadlift : 450
squat : 400
bench : 335

current
deadlift : 315 . tried 400 but couldnt quite lockout
squat : 315
bench : 275

 

[El Chimpo]

Leg day

Squat
135 x 15 (warm up)
135 x 12
225 x 10
225 x 8
315 x 4
315 x 3
225 x 6
135 x 15 (2 second pause on bottom)

Leg Extension
110 x 15
150 x 12
170 x 8
210 x 5

Standing Calf Raise
150 x 10
170 x 8
175 x 5
90 x 15

 

[El Chimpo]

few days off

back at it tomorrow hard

 

[JauntyAngle]

Dem bicep peaks?

Everyone's goals are dem bicep peaks.

Welcome to the logs, champ.

 

[El Chimpo]

tricep trails imo >

 

[El Chimpo]

deadlift day + back work ..will update after workout

 

[El Chimpo]

Deadlift 5 sets of 3-5
135 x 10 (warm up)
135 x 5
155 x 5
205 x 5
225 x 4
275 x 3

seated cable rows
165 x 10
180 x 8
205 x 6
225 x 3

seated machine row with 2 second pause
175 x 5
175 x 4
175 x 3

bent over bb row
115 x 10
125 x 10
125 x 8
135 x 5


one arm DB row
75 x 8 (each arm)
80 x 8
90 x 6

 

[El Chimpo]

 

[El Chimpo]

triset the following 3

standing overhead press
135 x 10
135 x 8
145 x 8
165 x 5
135 x 10


DB upright row
60 x 10
60 x 8
60 x 8
60 x 6
60 x 5

DB lateral raise
30 x 10
30 x 8
30 x 8
30 x 6
30 x 6

rear delt flye machine
110 x 10
135 x 8
155 x 8
90 x 15

plate raise
45 x 10
45 x 10
45 x 10
45 x 10

BB shrug
135 x 10
135 x 10
135 x 10

DB shrug (side)
60 x 10
75 x 8
75 x 8
60 x 10

behind the back shrug BB
135 x 8
135 x 8
135 x 8

 

[El Chimpo]

chest day

flat bench press
185 x 5
225 x 5
235 x 5
245 x 5
135 x 20

incline bench
135 x 8
145 x 8
185 x 5
135 x 15

DB decline press
50 x 10
55 x 10
60 x 10
90 x 4

high cable flye (2 second pause)
50 x 10
50 x 10
50 x 10


mid cable flye
50 x 10
50 x 10
50 x 10


low cable flye
65 x 10
65 x 8
50 x 10
40 x 15

 

[El Chimpo]

arms

curls with curl bar
110 x 5
110 x 5
125 x 5
125 x 5
125 x 5

tricep pressdown with ropes
65 x 5
65 x 5
65 x 5
80 x 3
80 x 3

preacher curls with ez bar
50 x 10 (wide grip)
50 x 10 (wide grip)
50 x 10 (close grip)

overhead tricep extension with DB
60 x 10
65 x 10
70 x 10

incline DB curl with twist at top
30 x 10
30 x 10
30 x 10

tricep pressdown with straight bar
65 x 10 followed by 10 half reps
65 x 10 followed by 6 half reps
65 x 10 followed by 6 half reps

DB hammer curls
50 x 10
55 x 10
60 x 10

tricep extension with rope
65 x 10
80 x 5
65 x 10

machine curl (one arm each followed by both together)
50 x 10
50 x 10
50 x 10

tricep machine
110 x 8
110 x 8
90 x 10