THEWALL get bigger and stronger log

[Thewall]

Day 6

Shoulders, back, biceps, forearms calfs

Y raise
Mini band each arm x 16,15,15

Barbell row to chest
95x12, 115x10

Dumbbell curl
30x11,10,10

Standing wrist curl
95x15,15,14

Single calf raise
16,15

Weight 194 today

 

[Chinalab]

keep up Man!!

 

[Thewall]

Day 1 week 2 (2 left in tank, just going close to failure)

chest, triceps, shoulders, quads

Dumbell bench press
90x12,11

incline bench
145x15,10

dumbell fly
50x11,9

pushdown
50x25,60x14,14,11

dumbell lateral
25x15,14,13,12,11

sissy squat
15,12

leg extension
70x25

last week definitely helped, everything felt good today with a lot of progression.

 

[Thewall]

Forgot to record yesterdays workout

Today Day 3 week 2
Triceps, chest, calfs, traps

Pushdown
avergage band x17,16,15

dips
20x16,13,11

jm press
85x14,12

Dumbell press low incline
70+average band x5
70+light band x8
70x15

standing calf raise
20x28,27
40x24

dumbell leaning shrug (nice pump)
70x18,17,15

weight close to 194
waist went up a tad, noticed it last week too so I am going to cut one high day. I will now just have 2 and see how that goes. I am also taking skin folds with calipers in the three spots I hold a lot of fat. I know I need to put on some fat but I think it should be a little slower. It looks like I probably put on 2 pounds in last 4 weeks so that is not that bad of a weight gain. It looks like I am around the same weight I started my 8 week cut but waist is an inch smaller!!

 

[Thewall]

Day 5
Shoulders, traps, chest, triceps hamstrings

band cross body lateral
mini each hand x 18,17,17

lying v bar cable upright row (awesome)
40x19
50x16
60x13

seated dumbell shrug
70x16,17,16,16

incline dumbell press
70x14,12,10,8

rope pushdown
50x11,10,12,12

lying leg curl
70x13
72.5x12

volume went up quite a bit, love it

 

[Thewall]

Day 6
shoulders back biceps forearms calfs

band y raise
mini x20,20,19
super mini x13,12

incline barbell row to chest
95x13,
115x12,10,9

seated dumbell curl
30x15,14,14,13

barbell wrist curl
95x16,15,15

standing single calf
18,16,15,15



weight stayed the same this week since I went down to 2 high days. Waist has stayed the same as long as skinfold measurements so I will stay with this for now. I am still progressing on all my lifts.

 

[Thewall]

Day 2
back, biceps, shoulders, forearms, hamstrings

parallel grip pulldown
145x14,12,10

single cable high row
50x15
70x8
60x9

rope cable row
80x14,13

ez curl bar
55x14,13,12,11

rope face pull
60x15
70x14
60x14

barbell wrist curl
95x21
115x13,12,11

lying leg curl
75x11,10

 

[Thewall]

Day 3
Triceps , chest, calfs, traps

cable pushdown bar
60x 19,15,15

Dips more upright, went down in reps
20x14,12,10

cable overhead rope extension
40 x15,mrorep match 15

Dumbell press Low incline (deep stretch and pause at bottom)
50x15,15
70x9,9

calf raise
20x30
50x22,22

leaning shrug
70x 20,19,19,19

Weight has gone down since last week on average, so I am going back to 3 high days. I also did not progress as well today but I know I changed up the movements a little.

 

[Thewall]

ay 4
Biceps, back, forearms, quads

Incline dumbbell curl
40x12,10,9

Preacher curl
55x12,10,10

Cable single arm row deep stretch
120x15
140x14,12

Pulldown deep stretch
145x14 myorep match 14

Dumbbell standing wrist curl
50x20,18,16,14

Leg extension
100x28,28

Leg press
360x15,14

 

[Thewall]

Day 6
shoulders, back , biceps forearms, calfs

super range of motion angle bench laterals
15x13,12,11,11,11,11,11

low pulley off angle bench row
100x15,13,13,11

dumbell curl
30x19,16,15,14,14

standing barbell curl
95x20,20,19

single calf raise
20,19,18

one more week of escalating volume and intensity and then I will bring it back down. Progressed on everything today.

 

[Thewall]

Day 2
Back, biceps, shoulders forearms hamstrings

Lat pulldown parallel grip
150x50,14,12

high angle single cable pull off incline bench
60x12
70x10,10

low rope pull
70x15
90x13

ez bicep curl
55x15,15,14,13

cable rope facepull
60x23
70x16
80x14

barbell wrist curl
95x20
115x14,14,13

lying leg curl
70x15
75x9,8

Great workout, improved on everything. I noticed today that my back can handle more volume than my chest. I did 17 sets for chest and 17 sets for back last week and chest felt a little weaker yesterday where as back keeps feeling stronger. So going forward I will be aware of that with chest so I know if I push for 5-6 weeks instead of 4 I will have to keep the volume a little lower for chest.

 

[Big-paul]

I figured I would start posting workouts. I train at home now and miss the gym environment. The one thing good is I never miss a workout.

overall goals
weight 225
squat 500
bench 400
deadlift 600
Strict press 250

rest day today, will start up posting tommorow

I had a home gym for years because the area I lived in was rural/ pretty much deserted. It was okay, I had all the equipment that I needed, but it's just more satisfying to impress the women.

 

[Thewall]

Day 4
Weight 193

Triceps, chest, calf’s, traps

Push down bar
120x17,16,14

Rope push down
80x12,11,10

Overhead rope extension
60x10, myorep match 10

Low incline cable press
140x16,15,14
160x11

Leg press calf
180x23,22,20

Leaning db shrug
70x23,21,20,20

 

[Thewall]

Day 4

Biceps back forearms quads

dumbell incline curl
30x17,14,12

preacher curl
55x13,10,10

single arm cable from from high point
70x12,12,10

lat pulldown
150x12,12

leg extension
110x25,25

high squat off 20 degree wedge (supersetted with above)
135x10,9

dumbell wrist curl
50x21
70x14,12,11

 

[Thewall]

day 5

Shoulders, traps, chest triceps hamstrings

cross cable lateral
30x24,21,21

cable v bar upright lying
65x21
80x20,17

seated dumbell shrug
70x20,19,18,18,17

dips chest focused. (really went deep on these to get nice stretch)
15,12,11,9

rope pushdown
50x16,15,13,12

lying leg curl
75x13,12

 

[Thewall]

Deloading this week so nothing much to record

 

[Thewall]

new mesocycle

week 1 day 1
(chest shoulders back)

Dumbell incline press
70x12
70x10

Cable single fly low
20x15
30x13

lying on bench cable laterals
20x18
30x13
30x13

v bar lying upright row
50x16
50x14
50x14

standing low pulley rope pull
90x9
90x9

I love my new cable tower. I think I wlll get a lot out of this mesocycle. I am really going to emphasize the stretch and Range of motion this go around. Everything felt good today easy day!

 

[Thewall]

week 1 day 2

Quads, hamstrings, triceps, calfs

leg extension
95x15
95x13

safety squat off 20 degree wedges deep
185x8
185x7

cable seated leg curl
60x10

pushdowns
60x16
60x14

calf raise
55x24
75x17

Another easy workout.

 

[Thewall]

Week 1 day 4 (forgot to record yesterday)
Weight 195

Hamstrings, quads, calfs traps

Lying single leg curl
40x12

Dumbbell split squat
30 each hand x 15
30 x12

High bar squat off wedges
175x10
195x9

Single calf raise
18
14


Leaning db shrug
100x12
100x12

Cable face pull
50x18

 

[Thewall]

Week 1 day 5

Shoulders , back , chest

Incline db lateral
20x15
25x12
25x12

Y raise with cables
20x15
30x14
30x12

High pull row cable
120x12
130x12

Straight arm rope pulldown
80x15
90x14

Pec deck
90x11
80x14