THEWALL get bigger and stronger log

[Thewall]

Day 1. (Deload)

Standing press
165x5
165x5
165x5

Steep incline (70degrees)
135x10

Log press
115x10

Laterals
30x20

Close grip bench
185x10

Dips
20

Changed up routine a bit as I enter the 5’s. This is a true deload week. My main goal for the rest of this routine is to increase my press. With my pec not being a 100 percent , I don’t want to go too heavy. I also realized training for my bench and press at the same time may be hindering my press a little. So I will continue to train everything as Assistance to my press.

 

[IronSoul]

Day 1. (Deload)

Standing press
165x5
165x5
165x5

Steep incline (70degrees)
135x10

Log press
115x10

Laterals
30x20

Close grip bench
185x10

Dips
20

Changed up routine a bit as I enter the 5’s. This is a true deload week. My main goal for the rest of this routine is to increase my press. With my pec not being a 100 percent , I don’t want to go too heavy. I also realized training for my bench and press at the same time may be hindering my press a little. So I will continue to train everything as Assistance to my press.

I think that’s a really good idea. I believe you will see a noticeable difference in your press by doing so. How is the pec feeling during presses now? Do you think it will ever be 100% again? Good stuff on the deload. They are so hard to take mentally, but so imperative to growth, recovery, and preventing injury.


Sent from my iPhone using Tapatalk

 

[Thewall]

The pec is feeling fine. Every time I go heavy I can feel it as the weak link, especially on the negative. I just don’t want to reinjure it. I have changed my bench press to try and put most of the load onto the triceps. So as long as I don’t go too heavy and be smart it will be fine. I want to be able to push the limits right now, nothing is holding me back with the press. I want a 280-300 press one day. I believe 250 is close. My squat and dead I will slowly try and build but it is a constant battle with little tweaks here and there (hamstring most recently) so that is the reason for the change.

 

[Thewall]

day 3
shoulders triceps calfs

seated barbell press (slow 3-4 sec negatives)
155x10
155x8

db seated press
70x16

band lateral
minix20
x18
x18

bent over lateral db
15x20
20x15
20x13

Dips
me x 31
50x10
50x9

skull krusher
65x15
65x13
65x12

single calf raise
25
50x15x2sets

I figured I may revive this old log. I hit a 240 overhead press back in April. I took a break and have been bodybuilding pretty much since then.

 

[CohibaRobusto]

Good to see you back man!

 

[Thewall]

Day 4
Back Hamstrings

v bar pulldown
120x15
140x12
140x10 + 3 after rest pause

Tbar row medium grip attatchment
215x10
225x8
225x7

Dante row with medium heavy band
15
15

straight arm pullover
50x20

shrug dumbell
70x25
100x12
100x10 + 4 partials

lying leg curl (monkey feet) single leg
15x20
20x15
20x10

lying band leg curl from top of power rack
light band x12
12

no stiff legs this week, gave hips a break

 

[Thewall]

Day 1 weight 196
Chest, Biceps

Dumbell bench press
70x15
80x15
90x13
90x10

incline Dumbell bench
70x15
75x10
75x9

incline Dumbell fly
50x10
50x12 less incline
60x10 down again

preacher curl (dealing with forearm strain by bicep insertion )
55x10
60x10
60x10

angle curl
20x20

 

[Thewall]

Day 2
Quads, calf’s

Leg extension single
70x15
70x15

Safety bar squat (squat shoes)
Paused in the hole pushing knees forward really emphasizing quads
145x12
165x10

Leg extension (done with above)
105x12
105x10+ 3rp

Dumbbell lunge (foot elevated one leg at a time)
15
30x12
50x10

Standing calf raise
165x15x3 sets

Donkey single calf raise done with above
18
15

Really felt quads today. I used a lot less weight than normal but really felt like I fatigued the muscle. I need to bro g up my legs so we will see.

 

[Thewall]

Day 3
shoulders, triceps

band laterals (pre exhaustion)
mini band x20x 3sets

seated Dumbell oh press
70x10
75x8
75x9

dumbell lateral raise
40x15
40x15
band front raise x 20 +30x15

Reverse fly band
super mini each hand
15
13
12

pushdown
50x20
60x15

dips
26
70x8 superset with skull kruser
50x8 " "

skull krusher
65x15
65x10

light band pushdown
20

Quads still pretty sore from other day so I know I am targeting them well!

 

[Thewall]

day 4
Back hamstrings

v bar pulldown
120x15
140x14
140x12

t bar row medium grip
180x15
225x10
225x10

Dumbell row
130x9
130x10

rope cable pullover
50x15
60x15

Dumbell shrug (around 8 back with a lean 8 to the side and 8 dumbbells in front)
100x25
100x24
100x23

seated band leg curl
medium light band x15
medium heavy band x12
10

standing leg curl with monkey feet single leg
20x10
20x8
20x6

weight is holding around 196, slowly increasing carbs until weight goes up.

 

[Thewall]

Day 1
chest biceps

Dumbell bench press
80x15
90x12
100x8
90x7

incline Dumbell bench
70x15
80x8
80x7

incline Dumbell fly
50x12
60x9
50x10

incline band fly
light x10x2sets

leaning dips
20x12x2 sets

no biceps today, I have to let them heal, I felt my right arm the other day a lot after back. Its a nagging injury, but do not want it to get worse

did cardio and calfs yesterday

 

[Thewall]

quads, calfs

leg extension
105x15
140x12
140x10

squat with manta ray elevated heels deep with pause
185x10
205x10
225x15 faster pace

leg extension done with above
105x10
105x9
105x9+2rp

split squat feef elevated pause bottom
15
50x10
50x10

leg press calf
270x25x3sets

single calf raise
25
25
25

Good workout, had trouble walking afterwards!!

 

[Thewall]

Shoulders triceps

Dumbbell laterals
45x10
45x10
50x10
55x8 dropped 25x20

Dumbbell shoulder press
70x12
70x12
75x10
75x10 dropped 45x18

Rear db lateral
30x15
40x10
40x10
25x15

Cable lateral
30x12
30x12
40x10x2sets

Front raise db
25x12
25x12
30x10

Pushdown
70x15
80x12
80x12

Skull Krusher superset with above
65x12
65x10
65x9

Leg press calf
360x25
360x22
360x20

Need to bring up shoulders so hammering a little more

 

[Thewall]

back hamstrings

vbar pulldown
140x12
160x10
160x8 dropped 120x8

tbar row
215x10
225x10
275x10

chest supported incline db row (db row aggravated right arm tie in last week)
70x15
70x12
70x10

straight arm cable pullover
50x15
60x15
60x12

shrug Dumbell (back ,side, forward)
100x22
100x23
100x22

lying leg curl on bench db
30x15
30x12
30x10

stiff db deadlift
70x15
70x15 +light band
70x15 + medium band

Feeling stronger still working around right bicep forearm area.

 

[Thewall]

chest, no biceps still

dumbell bench press
95x15
100x9
100x10 dropped 70x10

incline dumbbell bench press
80x12
80x10 dropped 50x10

incline Dumbell fly
60x10
60x10 dropped 30x14

incline band fly
light band x12
14

dips
chain(20) x12
2 chain x8 dropped bodyweight x10

Great workout, bicep still hurt. Weight was up to 199 this morning. I felt strong this workout, all weights went up from previous!

 

[Thewall]

Quads, calfs

Leg extension
120x15
120x15
130x15

Leg press supersetted with above
360x15
450x15
540x10 dropped to 450x8

Hack squat
180x8 killed my knees
90x15 slow felt a lot better, nice pump

Leg extension
145x14
145x12
145x8 dropped 120x5

Leg press calf
270x25
360x20
360x15 + 5 partials

Did fasted cardio this morning too

 

[Thewall]

shoulders, triceps

lateral db raise
40x10
45x10
50x10 dropped to30x20

overhead seated dumbell
75x10
75x11
75x12 dropped to 50x12

seated bent over laterals
30x15
50x10
50x10 dropped to 30x20

cable lateral raise (home, harder)
20x10
20x10
20x10

front band raise
mini each hand x12
x15

tricep pushdown
70x15x2 sets
70x12

dips
25
50x10
50x8

skull crusher (supersetted with above)
65x12
65x12
65x10 (pumped out a couple presses afterwards)

 

[Thewall]

Back hamstrings

Single arm lat pulldown
70x15
80x11
80x10 dropped to 50x15

t-bar row
225x10
275x10
300x9

meadow row
130x10
155x10

pullover dumbell
50x15
70x12

band leg curl each leg
light band x10
super mini stretched more x12
12

stiff legged deadlift (back went before hamstrings)
205x8
205x15

I think one more week and starting October I may just maintain for a month. My right arm is not getting better and I keep working around it which pisses me off!

 

[Thewall]

Chest

Dumbell bench press
95x12
90x10
90x9 dropped 70x8

Pec deck
70x15
90x14
90x12 dropped 60x15

Incline barbell
205x8
185x8

Incline crossover super setter with above
40x10
30x12

No biceps arm still not right

Great workout could have maybe used another day or 2 of rest.

 

[Thewall]

quads calfs

leg extension
105x15x3 sets

Hack squats (done at home with ssb holding straps to remain upright, done with squat shoes and 3/4 elevated heels)
195x12
215x10
205x10

single leg extension
70x12
70x12
70x11 +3 assisted

split squat with ssb bar elevated
55x15
75x10

sissy squat
15

standing calf raise
145x20
165x18
165x15

Quads fried again, loving this 4 day split. I have the luxury of sometimes getting a muscle hit 2 times in a 9-10 day period or if job and life is hectic and sleep is not there with my job I can take more days off for recovery. I was 197 this morning, waist has only went up around 5/8 since rebounding after cut. The hunger sensations are pretty much under control and bodyweight seems to be maintaining at 3800 calories right now.