TinyP's - PPL log -

[tinypeter]

• I ride my mountain bike 1 1/2 miles to the gym so 3 total. It's a easy flat path.
• All exercise are controlled and with decent form.
• 1 sec concentric 3 sec eccentric. hit failure on dips only, everything else was close to failure or just right at it.
• 
  
• 
  
• Iso chest Press machine (incline or flat)
  • 2 heavy sets 5-8 reps
  • Warm ups 35x12, 45x12
  • 90x8, 100x7
  • 1 back off set 10-12 reps
  • 80x12
• Dumbbell Shoulder Press
  • 3 sets 10-12 reps
  • 30x12, 40x12, 50x12
• DB Chest Flies
  • 3 sets 10-12 reps
  • 35x12, 35x12, 35x12
• Tricep Extensions (superset with flies)
  • 4 sets 7-10 reps
  • Tri-140x10, 140x10, 140x12, 155x10
  • Pecdec-115x12, 130x12, 145x12, 160x10
• Lateral Raises (rest time <1 min)
  • 4 sets 10-12 reps
  • 15x12, 20x12, 25x10, 25x9
• Dips (more upright to hit triceps over chest)
  • 3 sets to failure
  • 14, 12, 7
  • 2 sets of scapular pushups till failure
  • 20, 16.

 

[CohibaRobusto]

Excellent, post your current stats height weight bf% age, post a current pic with your face blurred out. It will help make you accountable for your progress.

What's your current goal?

 

[tinypeter]

Excellent, post your current stats height weight bf% age, post a current pic with your face blurred out. It will help make you accountable for your progress.

What's your current goal?

37yo. 5'9" 204lb. body fat idk 15to20% give or take.
Uhg I would have to get the clippers and trim the body hair to take a picture worth a damn .
Just trying to put on as much clean mass and strength within my budget.
And if I ask my gf to trim it she will say ( oh you trying too impress girls at the gym) she wont believe me it's to impress other dudes .

 

[CohibaRobusto]

Uhg I would have to get the clippers and trim the body hair to take a picture worth a damn

You think you're the only sasquatch here?

 

[CJ]

You think you're the only sasquatch here?

Why is everyone looking at me?!?

 

[tinypeter]

• Lat Pulldowns
  • 2 warm-up sets
  • 70x20, 100x14
  • 3 working sets 8-10 (drop set last set)
  • 140x10, 160x10, 165x8
  • Dropsets right after 3rd set 140x6, 120x8, 100x10, 85x10, 75x10, 55x10
• Bent Over Barbell Rows
• Used the iso row machine (easier on my lower back)
• Under hand grip, one hand at a time.
  • 2 warm-up sets
  • 55x8, 70x8
  • 2 heavy sets 6-8 reps
  • 100x8, 100x8
  • 1 back off set 10-12 reps
  • 70x12
• Incline Dumbbell Curls
  • 4 sets 10-12 reps
  • 45x10, 40x10, 40x10, 40x10
• Pull Ups
  • 3 sets to failure + slow held negatives
  • 4, 4, 3,
• EZ Bar Curls
  • 2 sets 8-10 rep
  • 50x12, 70x11
  • 2 sets 40-second duration
  • 70x 40sec, 70x 40sec as many as possible utilizing very short rest pauses
  • Couldn't barely put the ez bar back on the rack.
  • 2 sets of scapular pushups 20, 16
  • Didn't mountain bike to gym today, slept like shit Monday night so every lift felt extra heavy.

 

[BigBaldBeardGuy]

• Lat Pulldowns
  • 2 warm-up sets
  • 70x20, 100x14
  • 3 working sets 8-10 (drop set last set)
  • 140x10, 160x10, 165x8
  • Dropsets right after 3rd set 140x6, 120x8, 100x10, 85x10, 75x10, 55x10
• Bent Over Barbell Rows
• Used the iso row machine (easier on my lower back)
• Under hand grip, one hand at a time.
  • 2 warm-up sets
  • 55x8, 70x8
  • 2 heavy sets 6-8 reps
  • 100x8, 100x8
  • 1 back off set 10-12 reps
  • 70x12
• Incline Dumbbell Curls
  • 4 sets 10-12 reps
  • 45x10, 40x10, 40x10, 40x10
• Pull Ups
  • 3 sets to failure + slow held negatives
  • 4, 4, 3,
• EZ Bar Curls
  • 2 sets 8-10 rep
  • 50x12, 70x11
  • 2 sets 40-second duration
  • 70x 40sec, 70x 40sec as many as possible utilizing very short rest pauses
  • Couldn't barely put the ez bar back on the rack.
  • 2 sets of scapular pushups 20, 16
  • Didn't mountain bike to gym today, slept like shit Monday night so every lift felt extra heavy.

How many hours in the gym did that take you?

 

[CJ]

Not sure if you care or not, but some of what you are calling "work sets" are actually only warmup sets. And the drop set on the Lat Pulldowns, by the time you're getting to 85/75/55 lbs, you're doing absolutely nothing at that point besides tiring yourself out.

Feel free to tell me to Fuck Off!!!, if you don't care.

 

[tinypeter]

How many hours in the gym did that take you?

1 1/2

 

[tinypeter]

• Walking Lunges
  • 3 warm-up sets bodyweight(rep#is each leg)
  • 15, 15, 15
  • 3 working sets weighted 12-15 steps each leg
  • 40's x15, 45's x15, 50's x12
• RDLs or Deadlift (did deadlifts)
  • 2 warm-up sets
  • 135x8, 185x8
  • 3 working sets 10-12 reps RDLs (6-8 reps if
  • deadlift)
  • 235x8, 285x5, 285x8
• Hip Thrusts or Glute Kick Backs
  • 3 sets 10-12 reps
  • 90x12, 110x12, 130x12
• Seated Calf Raises
  • 6 sets 10-12 reps
  • 90x12, 115x12, 140x12, 150x10, 155x10, 160x10
• Hamstring Curls (superset with last 4 sets of calf raises) did not utilize super set.
  • 2 sets 10 reps
  • 170x10, 190x8
  • 2 sets 40 seconds duration
  • 175lb-160lb for 40sec
  • 160lb-145lb for 40sec

 

[tinypeter]

• Close Grip Bench Press
  • 3 sets 8-10 reps
  • Warm up 135x12, 185x8
  • 225x6 last 2 with help, 205x6, 185x8
• Standing Barbell Press (did it sitting down)
  • 3 sets 10-12 reps
  • 95x10, 115x12, 135x11 last 1 with help
• Pec Deck Flies
• Warm up 85x12
  • 1 set 8-10 reps
  • 170x12
  • 2 sets 40 seconds duration
  • 170x 40sec, 160x 40sec
• Cable Triceps Extension
  • 3 sets 10-12 reps
  • 95x12, 110x10, 120x10
• Lateral Raises
  • 4 sets 10-12 reps
  • 25x12, 30x10, 25x10, 25x8
• Push Ups (superset with last 3 sets of lateral raises)
  • 3 sets to failure
  • 18, 12, 15, 10

 

[BigBaldBeardGuy]

• Close Grip Bench Press
  • 3 sets 8-10 reps
  • Warm up 135x12, 185x8
  • 225x6 last 2 with help, 205x6, 185x8
• Standing Barbell Press (did it sitting down)
  • 3 sets 10-12 reps
  • 95x10, This is a warmup 115x12, This is a warmup 135x11 last 1 with help working set
• Pec Deck Flies
• Warm up 85x12
  • 1 set 8-10 reps
  • 170x12
  • 2 sets 40 seconds duration why?
  • 170x 40sec, 160x 40sec
• Cable Triceps Extension
  • 3 sets 10-12 reps
  • 95x12, This is a warmup 110x10, This is a warmup 120x10 working set
• Lateral Raises
  • 4 sets 10-12 reps
  • 25x12, 30x10, 25x10, 25x8
• Push Ups (superset with last 3 sets of lateral raises)
  • 3 sets to failure
  • 18, 12, 15, 10

The first set of each exercise accounts for something like 90% of the muscle stimulus so don’t “build up” to your working sets. You can subsequently cut most of these sets out and focus more on the working sets. Do 1-2 of the working sets to failure.

Why 40 second duration. Intentionally moving the weight slowly doesn’t do anything. Slow eccentrics aren’t any more effective because you would need an additional 20% load on the eccentric compared to the concentric movement. Just focus on the concentric and only control the eccentric.

 

[software]

• I ride my mountain bike 1 1/2 miles to the gym so 3 total. It's a easy flat path.

Great way to get cardio in!

As a user of an automobile, I will unfortunately have to place you on my ignore list.

 

[tinypeter]

• Pull Ups
  • 3 warm-up sets (while warming up for rack pulls) [did as many as possible] wide grip
  • 4, 6, 5
• Rack Pulls
  • 3 warm-up sets
  • 135x8, 225x8, 315,8
  • 2 working sets 8-10 reps
  • 415x8, 455x6
• Hammer Curls
  • 3 sets 10-12 reps
  • 50x10, 50x10, 50x9
• Reverse Grip Row OR Supinated Lat Pulldown
  • 3 sets 10-12 reps
  • 140x10, 160x11 165x11
• Cable Curls
  • 3 sets 10-12 reps
  • 20x10, 25x9, 30x9
• Cable Rows
  • 3 sets 10-12 reps drop sets last set
  • 160x12, 180x9 180x7 +ds; 160x3, 150x3
• Dumbbell Curl
  • Run the rack to failure
  • 40x10, 35x9, 30x12, 25x8

 

[BigBaldBeardGuy]

• Dumbbell Curl
  • Run the rack to failure
  • 40x10, 35x9, 30x12, 25x8

where’d you get this idea? I bet you’re sore. The pump was probably skin-splitting huh?

 

[tinypeter]

where’d you get this idea? I bet you’re sore. The pump was probably skin-splitting huh?

It's says run the rack on this program I'm doing, figured it's to finish off biceps with a big pump to stretch the fascia as much as possible. Biceps didn't have much left in em though.
This is my first ppl I've ever done. My trainer 7 years ago utilized pre exhausting and drop sets high reps and volume so I never lifted all that heavy or ever did 1rm.

 

[BigBaldBeardGuy]

It's says run the rack on this program I'm doing, figured it's to finish off biceps with a big pump to stretch the fascia as much as possible. Biceps didn't have much left in em though.
This is my first ppl I've ever done. My trainer 7 years ago utilized pre exhausting and drop sets high reps and volume so I never lifted all that heavy or ever did 1rm.

What program is this?

 

[tinypeter]

What program is this?

https://www.bodybuildingmealplan.com/chris-bumstead-push-pull-legs/

Not doing it because it's "supposedly" a cbum routine. Just thought I would try it.
I made a post about the routine and every one seemed to think it was fine. .
Im liking it so far

Next week after I do the warm ups sets I'll start straight off with my heaviest wight I did for that exercise from this week. And try and add 5 or 10 or 20lbs depending on reps completed.

My strength has increased a bit recently, that's the reason for doing 140lb then 160 then 180 on some of the exercises.

 

[tinypeter]

@BigBaldBeardGuy also the 40sec duration means doing as many as possible in 40seconds, that what I was thinking. I was thinking about dropping that 40sec deal and just do actual sets / reps to be able to monitor progress better. Idk yet

 

[BigBaldBeardGuy]

https://www.bodybuildingmealplan.com/chris-bumstead-push-pull-legs/

Not doing it because it's "supposedly" a cbum routine. Just thought I would try it.
I made a post about the routine and every one seemed to think it was fine. .
Im liking it so far

Next week after I do the warm ups sets I'll start straight off with my heaviest wight I did for that exercise from this week. And try and add 5 or 10 or 20lbs depending on reps completed.

My strength has increased a bit recently, that's the reason for doing 140lb then 160 then 180 on some of the exercises.

I’m not picking on you. If you’re enjoying the program keep going with it.

Stuff like “run the rack to failure” adds a lot of volume, which is fatiguing to the muscles and can make for longer recovery. If it’s not affecting your performance (plateau or decreasing progress) then keep going with it.

If you’re noting an increase in strength that’s perfect. Just know what to adjust (the amount of volume) to continue making progress.