Nick's Journey to Peaked Bi's

5/30

Hang Clean-->Strict Press

50x5xClean+Press
80x3xClean+Press

90x3xClean+2Press

90xClean+2Press
90xClean+2Press
90xClean+Press

90xClean+2Press
90xClean+2Press
90xClean+Press

80x3xClean+2Press

80x3xClean+2Press


Bent Over Rows
50x5
80x5
115x5x5
 
6/01

Dumbbell Press
25x8
50x5
65x5
65x5
65x5
60x5
60x3

Lunges
25x5
55x3
55x3
55x3
50x3
50x3

Monday...was really tired, I know I could have done better if it wasn't monday...
 
6/3

Hang Clean---->2Press
50x3
70x3
90x3x5sets


BOR
45x5
70x5
95x5
115x5x5



How do you guys feel about BORs? I did this set really strictly with no leg drive/lower back involved because Keith Wassung posted that sloppy/cheat rows can lead to injury. However I have also read that Carnal claims that is not the case, and that cheat rows are more effective for strength gains. What do all you do?
 
When I do BOR I basically get down in a deadlift position and start pumping out BOR. I am in between strict form and sloppy form. I try to keep my back straight and absorb most of the bouncing in my legs. I don't like doing them strick, I sort of feel personally like it makes it an isolation movement.
 
Thats good to hear, I do them with the same technique, but I deadlift the bar then do the rows a little higher up than you.


6/04

Dumbbell Press
65x5
65x5
65x5
65x2
65x5

Lunges
25x5
55x3(x5)
 
6/7
Hang Clean---->2Press
50x3
70x3
90x3x5sets

Dumbbell Rows
65x5x5

Weighted Pull Ups
BW+15 x5
BW+15 x4 Felt a leg muscle strain, it was weird, so I stopped at 4
BW+15 x5
 
6/9
Dumbbell Press
65x5
65x5
65x5
65x5
65x5
Hit all of em

Lunges
55x3x5sets


6/10
Hang Clean---->2Press
50x3
70x3
90x3x5sets

Dumbbell Rows
65x5x5


6/12
Dumbbell Press
65x5x5 (missed last rep of last set)
I was way tired from math final today

Lunges
55x3
60x3x4sets

Dips
BW+20 x10
BW+30 x3
BW+25 x5
Never done weighted dips before, triceps were absolutely destroyed.
 
Strangely Im not sore today. Not that I wanted to be, just that I expected it.
 
6/13
Hang Clean---->Press
50x5
70x5
100x3x 5sets

Dumbbell Rows
65x5x5


6/15
Dumbbell Press
65x5x5

Lunges
60x3x 5sets

Dips
BW+25x5 x3sets
 
6/18
Hang Clean---->Press
50x5
70x5

100x5x3

Dumbbell Rows
65x5
70x4x5

6/20
DB Press
25x10
55x5
65x4x5

Bailed on last set, was too tired from soccer. Stretched instead.
 
6/23
SOHP
60x5
80x5
100x5x5


BOR
80x8
115x6
115x6
135x3x5

Decent day, went as expected.
 
6/25
Dumbbell Press
25x5
50x5
65x5x5

Lunges
60x5x3


Dips
BW+30x5
BW+30x5
BW+30x5

6/27
SOHP
60x5
80x5
100x5x5


Dumbbell Rows
70x5x5


Been feeling sick since a couple days ago so haven't gotten around to posting. Maybe I'll get back in the gym tomorrow if I'm feeling better.
 
7/6
Dumbbell Press
65x5
65x5
60x3
60x5
Still sick, had to drop weight.

Stretching

Some dips.


7/9
SOHP
60x5
80x5
100x5
100x5
100x3

Seated Dumbbell OHP
45x5
40x5
40x5

Dumbbell Rows
55x5
60x5
60x5
65x5
65x5


AND I STILL HAVE THIS DAMN COLD THAT IS MAKING ME DROP WEIGHT AHHHHHGGGG.


Its depressing to watch gains go down the drain.
 
joe broadway said:
eat more!
Click to expand...

7/12
Dumbbell Press
65x5
65x3
60x5
60x5
60x5

Failed again at these.

7/16
Hang Clean->SOHP
60x5
80x3
100x5setsx3reps


Dumbbell Rows
60x5x8

Pull Ups
2 sets to fail




I got a job and am waiting for my first paycheck then I think Im gonna switch gyms to somewhere decent. I also plan on restarting my martial arts career and finding a MT/BJJ place.
 
7/19
Dumbbell Press
25x8
45x5
65x3x5

Hit 65s again, didn't want to push my luck

Core work, alot of stretching since I want to be able to hit my squat and deadlift form as soon as I get to the new gym.

I also worked with some dumbbell snatches and have decided im going to try and add them to my routine somewhere.
 
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