THEWALL get bigger and stronger log

[Thewall]

Got a nice pump from today. Love being in this condition, but part of me knows I need to put a little fluff on to get to some of my goals. Constant battle lol.

 

[Thewall]

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

Thanks Yano. I think you are part of the reason I got over zealous on the deadlifts lol. Keep killing it bro. Motivates me seeing that shit

 

[Yano]

Thanks Yano. I think you are part of the reason I got over zealous on the deadlifts lol. Keep killing it bro. Motivates me seeing that shit

I'll trade ya some deadlift strength for your ability to maintain diet ,, lookin sick man , that arm is a fucking road map

 

[PZT]

View attachment 27188
Got a nice pump from today. Love being in this condition, but part of me knows I need to put a little fluff on to get to some of my goals. Constant battle lol.

That’s fkin awesom!!!!

 

[Thewall]

Day 2. Weight 199

Squat to foam box (light, didn’t want to aggravate hamstring
10
10
10
10

Leg extension
115x20
115x20
115x20
115x20

Seated BHN press (5 pound increase)
135x10
190x6
190x6 (video below almost went for 7)

Rear lateral
30x20
30x20
30x20
30x20

Strict upright row
95x8
95x8
95x8

https://imgur.com/a/qwFMRqk

 

[Thewall]

Day 3

Bench press
205x10
265x6
265x6
265x6

Incline bench press
225x6
195x8
195x8
Went light on these since day 1 I went heavy

Pull-up behind neck
12
12
12

High cable row (went with higher reps here)
140x10
160x10
170x10
170x10

Reverse barbell curl
75x10
75x10
75x10
75x10

Dips
15
100x6
100x6
Did not feel as strong as last time, kept these here

As you can see I am making little adjustments as I go along to keep my strength going in the right direction. The main goal is strength with the by product of hypertrophy. If I was going for pure strength I would of started with 5’s instead of 8’s. This is my last wave of 6. I will start up with 5 for my last wave then maybe 3’s to a single to see where I am at. Then I’ll start it up again with a few changes in mind (periodization wise).

 

[Thewall]

Day 4

Standing press
135x10
200x6
185x6
160x6

Dumbbell laterals
30x20
40x12
50x10
50x10

Stiff legged deadlifts (injured, light work)
10
10
10
10
10

Shrugs
225x20
295x15
295x15
295x15

Y-raise
15
15
15
15

Had to train a day earlier than I wanted to. Definitely felt weaker in the press, so I brought down the weights. I drop to 5’s now so that should help with recovery. Hamstring is feeling good, will keep stretching it and adding weight

Took pictures a year ago so figured I’d do it again. 199 right now. I added a little weight. My waist went up 3/8, but definitely look fuller than pre summer.

 

[TomJ]

full as a house man

 

[eazy]

pictures

you look fantastic.

what do you want to improve on? if anything

 

[iGone]

god damn man looking like an absolute unit

 

[IronSoul]

Looking full as shit man!!


Sent from my iPhone using Tapatalk

 

[Stickler]

View attachment 27188
Got a nice pump from today. Love being in this condition, but part of me knows I need to put a little fluff on to get to some of my goals. Constant battle lol.

BLAM!! Damn man, that's serious.

 

[Stickler]

Day 4

Standing press
135x10
200x6
185x6
160x6

Dumbbell laterals
30x20
40x12
50x10
50x10

Stiff legged deadlifts (injured, light work)
10
10
10
10
10

Shrugs
225x20
295x15
295x15
295x15

Y-raise
15
15
15
15

Had to train a day earlier than I wanted to. Definitely felt weaker in the press, so I brought down the weights. I drop to 5’s now so that should help with recovery. Hamstring is feeling good, will keep stretching it and adding weight

Took pictures a year ago so figured I’d do it again. 199 right now. I added a little weight. My waist went up 3/8, but definitely look fuller than pre summer.
View attachment 27791View attachment 27792

More like the TheBrickWall. How tall are you?

 

[PZT]

Shoulders have came up a lot! Your back is so fking jacked it looks like you were born without rear Delts! Always envious of your physique.

 

[Thewall]

Thanks all for the positive feedback

you look fantastic.

what do you want to improve on? if anything

I would love to put more size on overall, definitely need more in the legs, something I’m trying to figure out with the lower body injuries.

This would be my ideal goal lol. We all have to shoot for something.

 

[Thewall]

Pzt, thanks man. Have worked hard on the shoulders, but yes rear delts need to come up too.

 

[Thewall]

Stickler I am 5’8”

 

[Stickler]

Stickler I am 5’8”

Ok I'm a little over 5'10" and was thinking 200-210 and bf% 12-15 should look good on me? I have no idea because I can't remember the last time I was ever that low. So who knows.

What's your bf%?

I'd be happy kinda looking like you but at my height. Lol.

 

[Signsin1]

Thanks all for the positive feedback


I would love to put more size on overall, definitely need more in the legs, something I’m trying to figure out with the lower body injuries.
View attachment 27799
This would be my ideal goal lol. We all have to shoot for something.

Looking good!

A great goal to have..Mentzer was a damn beast.

 

[Thewall]

Ok I'm a little over 5'10" and was thinking 200-210 and bf% 12-15 should look good on me? I have no idea because I can't remember the last time I was ever that low. So who knows.

What's your bf%?

I'd be happy kinda looking like you but at my height. Lol.

Thank you

Okay my body fat is around 9 percent According to the 2 sets of calipers I use. That is the highest they say I am. Now it could be off. I just use it as a reference because I always do the same thing and take waist measurements to know I’m going in the right direction.