THEWALL get bigger and stronger log

[Stickler]

View attachment 26474
Did 25 minutes cardio. 1/2 incline 1/2 stair master. The heat really got the veins to the surface.

Jesus, your blood must be as thick as molasses! Good looking!

 

[Thewall]

Jesus, your blood must be as thick as molasses! Good looking!

Lol. Thanks man.

 

[Thewall]

Day 1

Pull ups(10 pound increase)
15
70x6
70x6
70x6

Bent over row ( 10 pound increase)
195x10
285x6
285x6
285x6

Bench press 85%
175x10
210x6
210x6
210x6

Incline bench press (10 pound increase)
225x6
225x6
225x6

Close grip bench press (10 pound increase)
145x10
235x6
235x6
235x6

Reverse preacher curl
65x10
65x10
65x10

Felt good, everything went as planned!

 

[Thewall]

Day 2

Squat (20 pound increase)
225x10
315x6
325x6
325x6

Leg extension
140x15
140x15
140x15
140x15

Seated BHN OH press no back support
135x10
185x6 (PR)
185x6
185x6. Wanted to go to 190 but I’ll wait

Rear laterals
30x20
50x10
50x10
50x10

Upright row (lightened weight, doing them strict)
95x10
115x6
115x6
115x6

 

[Thewall]

Did 25 min cardio stair master and treadmill. Have not been logging cardio, but at least 3 days a week I have been getting it in

 

[Yano]

Nice work man ! numbers are jumping up all over the place

 

[Thewall]

Day 3

Bench press ( last set 15 pound increase)
200x10
255x6
260x6
265x6

Incline bench
230x6
230x6
230x6

Behind neck pull ups
12
11
11
10

High cable pull
195x6
195x6
195x6
195x6

Reverse curl
75x10
75x10
75x10
75x10

Dips (think this is pr, felt good took vid)
20
80x6
90x6
100x6
120x6

Good workout. I believe the dips are really carrying over to my press and new style of benching. My bench is still lagging from years ago competing, but I use more triceps now because of pec injury. It is getting there. Injuries suck I have lost many years because of them but I seem to be finally going in right direction

Tried uploading 120x6. Couldn’t do it I’ll have to try another way.

Nice work man ! numbers are jumping up all over the place

Thanks Yano. Only thing right now that is truly going up right now is my OH press and some auxiliary. My squat bench and dead all are coming back to where I use to be. Still have more to go but I know I had the strength, it’s just a matter of getting it back. Thanks for following

 

[Thewall]

https://imgur.com/a/h4VRxxt

This is 120x6 from other day. This is a test to see if this works

 

[Slabiathan]

https://imgur.com/a/h4VRxxt

This is 120x6 from other day. This is a test to see if this works

Dude! That is sick!

 

[IronSoul]

Look at all these fucking increases bro your strength is going up and meanwhile you’re what, 10-12%BF? Holy shit, good work.


Sent from my iPhone using Tapatalk

 

[IronSoul]

https://imgur.com/a/h4VRxxt

This is 120x6 from other day. This is a test to see if this works

Just watched the video of this after my post. Those are fucking legit. So controlled through the entire ROM on each rep. Some heavy ass dips.


Sent from my iPhone using Tapatalk

 

[Yano]

Right on man !!

 

[CohibaRobusto]

Wall's been solid ever since he first got here, those weighted dips are badass man, keep it up!

 

[Thewall]

Dude! That is sick!

Look at all these fucking increases bro your strength is going up and meanwhile you’re what, 10-12%BF? Holy shit, good work.


Sent from my iPhone using Tapatalk

Right on man !!

Wall's been solid ever since he first got here, those weighted dips are badass man, keep it up!

I finally figured how to post the video lol. Thanks alot for the positive feedback, appreciate it!

 

[Thewall]

Day 4

Standing press
145x10
200x6
200x6
200x6

Laterals
30x25
50x10
50x10
50x10

Deadlift
Warm ups 50-90 pound jumps
385x3
tweaked left hamstring on 3rd rep ( weight felt fine, it just gave out on me, hoping it is minor.

Every time I start to increase on my lower body lifts, I get injured and setback, very frustrating.

 

[IronSoul]

Day 4

Standing press
145x10
200x6
200x6
200x6

Laterals
30x25
50x10
50x10
50x10

Deadlift
Warm ups 50-90 pound jumps
385x3
tweaked left hamstring on 3rd rep ( weight felt fine, it just gave out on me, hoping it is minor.

Every time I start to increase on my lower body lifts, I get injured and setback, very frustrating.

Bummer man, hope it’s minor as well.


Sent from my iPhone using Tapatalk

 

[CJ]

Day 4

Standing press
145x10
200x6
200x6
200x6

Laterals
30x25
50x10
50x10
50x10

Deadlift
Warm ups 50-90 pound jumps
385x3
tweaked left hamstring on 3rd rep ( weight felt fine, it just gave out on me, hoping it is minor.

Every time I start to increase on my lower body lifts, I get injured and setback, very frustrating.

Hopefully it's nothing bud.

 

[Thewall]

Day 1. Weight 199

Pull ups (1rep increase last set)
20
70x6
70x6
70x7

One arm dumbbell row (switched with bent over row hamstring pull)
110x10
130x8
130x7
130x7

Incline barbell press (5 pound increase)
185x10
235x6
235x6
235x6

Bench press 85%
225x6
225x6
225x6

Close grip bench (5 pound increase)
240x6
240x6
245x6

Reverse Preacher curl
45x10
65x8
65x8
65x8

Hamstring is probably a grade 1 tear or sprain which is good. Going to let it heal for a week, then slowly stretch and rehab it. Lesson learned ,have to try and hit hamstrings more. Have a couple ideas I will try to train hamstrings more direct without aggravating hip impingement, besides hamstring curls (don’t have machine in home gym).


Calories are around 3600 , around 40-30-30 macros right now. Went up a little at first. Maintaining now.

 

[Thewall]

Hopefully it's nothing bud.

Bummer man, hope it’s minor as well.


Sent from my iPhone using Tapatalk

Thanks guys.

 

[Yano]

Day 1. Weight 199

Pull ups (1rep increase last set)
20
70x6
70x6
70x7

One arm dumbbell row (switched with bent over row hamstring pull)
110x10
130x8
130x7
130x7

Incline barbell press (5 pound increase)
185x10
235x6
235x6
235x6

Bench press 85%
225x6
225x6
225x6

Close grip bench (5 pound increase)
240x6
240x6
245x6

Reverse Preacher curl
45x10
65x8
65x8
65x8

Hamstring is probably a grade 1 tear or sprain which is good. Going to let it heal for a week, then slowly stretch and rehab it. Lesson learned ,have to try and hit hamstrings more. Have a couple ideas I will try to train hamstrings more direct without aggravating hip impingement, besides hamstring curls (don’t have machine in home gym).


Calories are around 3600 , around 40-30-30 macros right now. Went up a little at first. Maintaining now.

rest it up as much as ya can , at least its not too bad , week or so youll be right as rain