PDA

View Full Version : Whitebrick's Push/Pull/Legs Log


whitebrick
07-08-2009, 09:08 PM
Hey guys, just posting this up so everyone can judge me lol....yeah its motivating
not lifting for a few days cuz im busy...be traveling to NY, and IT SUCKS. but yeah

Best Maxes//Current Maxes

BB Decline 305//305
BB Incline 255/235
Squat 315//275--yeah wtf right?
Deadlift 425//405
Wide Grip Pullups +90//+90
Hammer Grip Pullups +125//+115 or 125, missed 125 last time

Cant wait to get back into the gym

EDIT/MORE INFO

Im 18, i weigh around 190-200 depending on the day
I eat very little carbs throughout the day, except during and postworkout when i pound them
on off days i usually go no carb, but sometimes i break and have a massive cheat meal. Its stupid, but it hasnt hurt me too bad yet. may have carbs for breakfast on off days. No clue what my bf% is. i have abs...and the whole like im lean enough and big enough to see the ribs under the pecs...except my abs are garbage cuz i never ever ever train abs. I should, but i dont.
anywho, i really like to train push, I dont like legs, and deads are the shit but impossible for me to progress on.

EDIT AGAIN

Routine is along the lines of....
Legs are hit as often or 1/2 (or 1/3 if i just fuck up) as often as everything else depending on how im feeling mostly. I have big legs (weak but still big). This is a little excuse-y, but it allows me to hit the other bp's more often
4sets of each main exercise, rep ranges = 1-3. 4-6, 7-9, 10-15...GENERALLY.
pump sets are 4 sets of 12 or so, with ~30 sec rest btwn sets or supersetted with another pumpset
xtremestreches for everything but legs

to be 100% honest, the reason I do legs less often is my progress was shit on legs doing them as often, as well as I just plain hate doing legs and how it messes up other lifts for days afterwards (eg deads). progress is still typically shit now, but still.

Push1
Decline Bench
Smith mil
skulls
pumpsets
incline flies, incline skulls <--just swithched these in cuz of the gym i was at today haha

Pull1
WG pullups
BB Row
EZ-Bar Preacher
pumpsets
db alternating curl (I think)

Legs1
Hack Squat
SLDL
Seated Calves

Push2
Incline Bench
Seated Mil
Dips
pumpsets
flies, rope pressdowns

Pull2
hammergrip pullups
deadlift
drag curl
pumpsets
cable curl (i think)

Legs2
Squats
GHR or Hamcurl
Standing Calves

whitebrick
07-09-2009, 11:40 PM
Push

BB Decline 315x0x3. 305x0, 305x1, 275x3, 245x6, 225x11
SM Military 150x2. 140x5, 130x 8,110x12 xtreme stretch for shoulders
Skulls EZ-Curl Bar + 130x0, 120x1, 110x3, 100x5, 80x11
Incline flies 35x12x4, Incline Skulls EZ-Curl Bar + 50x10x4
Xtreme stretches for Chest/Tri's

whitebrick
07-10-2009, 01:19 AM
Pull --yes same day, and in garage haha

Pullups
BW+100x2, +80x4, +70x4//+55x3, +35x11//BWx9
Pendlay Row
215x2, 205x4, 185x8, 165x13
Chinups
+45x2, +35x5, +25x8, +10x12//BWx5
Back Xtremestretch
BB Curl
105x12x4
Bicep Xtremestretch

whitebrick
07-10-2009, 01:20 AM
2 workouts in the same day spaced so close cuz im flying out to NY for my cousin's wedding tommorow, so no gym then, and maybe no gym for a while, it depends on what i find there. definitely bringging supps though

whitebrick
07-13-2009, 10:08 PM
Incline BB Bench
245x0, 235x1, 225x1(wtf), 205x6, 185x12
Pulldowsn
300x1, 280x3, 260x6, 240x9//bw pulldownsx9
SM Mil(weird smith, im on vacation in ny)
155x1, 135x5, 125x9, 115x13
Rack Dead
605x1(high rack on this one), 555x3, 505x8,
kroc row 130x12
Skulls
Bar+ 110x3, 100x4, 90x8, 80x12
Preacher
Bar+ 90x3, 80x6, 70x12, 60x12
xtreme stretches for shoulders chest and bi's

whitebrick
07-13-2009, 10:09 PM
didnt have belt for weighted narrow grip pullups or dips

whitebrick
07-14-2009, 09:00 AM
First off...I used to do more PL style squats, but for some reason i can no longer get down low enough in that position, so these are more bb'ing type narrower stance squats (feet are around shoulder width, maybe closer together)

Squat 275x3
Box Squat(relatively high) 295x6, 275x9, 225x20
GHR +35x8, +35(BTN)x3, +25x12x2
Standing, Plate Loaded Calf 140x8x4

had a strawberry slurpee PWO...it was fucking good

whitebrick
07-14-2009, 09:05 AM
Diet generally looks something like this....im not gonna put the foods in order because my days are never the same lol...(i mean i never lift at the same time so different meals go in different places)

Typically...I'll eat 4 meals along the lines of

1/2lb lean meat OR 1.5 can tuna OR can chicken
1/4 Cup of cheese
tbsp peanut butter
--i know cheese isnt the greatest choice, but i love it and it has p/f, so im good

Pre/during workout shake
40g WMS, 10g BCAA, 1 serving Universal storm, 2g Beta-Alanine

Post Workout Shake
70g WMS 15g bcaa, 2g beta-alanine

Postworkout meal 1--30mins after pwo shake
2.5 Scoops TP whey iso
150g of simple carbs (bagels, cereals, cake mix etc)

PWO meal2 -- 60-75mins after PWO meal 1
can of tuna
50-80g of complex carbs (oats, brown rice, etc)

whitebrick
07-14-2009, 07:01 PM
I fly back to sea-town tommorow. weigh in then or the next morning. im guessin low 190s or 190. ugh. long road back to a leaner 220.
been around the same weight/ decreasing bf% for a while.
thinking im gonna up calories around 500/day (add a meal and add to current meals), while trying to increase cardio to 3x/week (excluding the heavy bag and jumprope i do btwn PWO meals pretty often

whitebrick
07-16-2009, 02:54 PM
Decline Bench 315x0x2 305x0x2
DB Bench 100x2, 95x4, 90x6+, 80x12 <--good reps
BB seated Mil 155x2, 145x4, 135x8, 115x12
HS Seated Dips 290x3, 270x3, 240x8, 220x11

^^supersetted because my decline bench took up almost 30 wasted mins...

whitebrick
07-16-2009, 06:33 PM
2nd half of today's two-a-day

WG Pullups 90x~2, 80x2+, 70x3+45x4, 35x10+BWx8
deadlifts 405x1, 375x5------ghetto "tbar" 180x9, 160x13
drag curl 115x2, 105x6, 95x9, 85x13
seated db curl 35x12x4
xtreme stretches. extreme stretches this morning too

whitebrick
07-17-2009, 06:55 PM
Squats
295x1, 275x3
Box Squats (medium height box(bench))
315x1, 295x3, 275x1/5* + 245x5**, 225x12 + 185x12**
GHR
+45BTNx3, +35BTNx6, +35x9, +25x12
Seated Calf
250x12x4

* I fell forward, reracked and went again as quickly as possible
** These were dropsets

whitebrick
07-18-2009, 07:53 PM
Incline Bench (GAYYYYYY)
245x0, 235x0,1 225x1+ 205x4
Db Incline
75sx12
DB Mil
75x1, 70x3, 65x6, 60x12
Dips
100x1, 90x3, 70x6, 45x10 + BWx6
XtremeStretches

whitebrick
07-22-2009, 03:19 PM
DB Bench 105x1, 100x4, 90x7+, 85x12
NG Pulldowns 125x1+, 115x2, 100x5, 70x8+45x5
BB Mil 155x1, 145x4, 135x8, 125x9(gay)
Rack Dead 545x1, 495x5 Cable Row 285x8, 270x12
Drag curl 125x1, 115x4, 105x7, 95x12

whitebrick
07-25-2009, 05:14 PM
had a hell of a last few days....

Legs...wednesday?
skulls....good
Squats: 285x1 and then...EPIC FAIL
Leg Extensions Stackx12x5
LEg curls 150x8x5
Seated Calves 230x12x4...not a good workout

yesterday

Deads
435x0(got it right below the knee)...tried around 4x
425x0x3
405x1(just couldnt lock the 2nd one out)
385x3
Ghetto T-bar
205x7, 180x12
PReacher Curl
100x1, 90x4, 80x7i think 60x13
Xtreme stretches + pump sets for bi's

today

Db incline
100x2, 95x4, 85x8, 80x10
DB military
75x2, 70x4, 65x7, 60x11
Dips
100x2, 90x4, 70x7, 45x11+BWx7
xtreme stretches + pump sets for chest/tris


ugh...gym has been ok....thats been the highlight of the last few days.

whitebrick
07-26-2009, 06:39 PM
Box Squats
315x1, 295x5, 275x8, 225x20
GHR
45x5, 35x7, 25x9, 10x12
Seated Calves
250x8x2, 160x12x2

massive food intake at home

whitebrick
07-29-2009, 01:47 PM
yesterday

Pullups 125x0, 115x1, 100x2, 80x5, 55x8+ +BWx11
Drag Curl 125x2, 115x4, 105x8, 95x12
Pendlay 225x1, 215x3, 205x7, 185x12
xtremestretches

whitebrick
07-29-2009, 05:44 PM
WG Incline Bench Press
225x1, 215x3, 205x5, 185x9, 165x15
BTN Press (No back Support)
105x3, 95x6, 80x11, 75x13
Floor Skulls (Straight Bar)
115x2+, 105x6, 100x9, 95x12

whitebrick
08-01-2009, 12:51 AM
twofer today

DB Bench
105x1+, 100x3+, 90x8, 85x12
Neutral Grip Pullup
125x1+, 115x2, 90x5, 70x7+45x6
Rack Dead
515x3, 555x2
Cable Row
300x6, 270x12
BB Military
165x2, 155x3, 145x7, 135x10
HS Dips
290x2, 270x5(i tihnk), 250x8(i think), 230x12
Preacher curl
100x2, 90x5, 80x7+, 70x12

xtreme stretches for chest/back/shoulders/bis/tris

whitebrick
08-01-2009, 08:20 PM
Box Squats
315x0, 335x0, 335x1, 315x1+2, 295x8, 275x12
GHR
50x3, 45x5, 40x8, 35x12
Seated Calf
250x12x4

whitebrick
08-04-2009, 11:40 PM
sunday

db incline
105x1, 100xsomethin, 95xsomething, 85xsomething
db military
80x1, 75x2or3, 70x5or7 or something, 65x11
skulls
something...i rushed to make a ferry that I ended up missing. ghey

real numbers are in my logbook lol

xtreme stretches

today

Widegrip pullups
90x1, 80x2+, 70x3+, 45x7, BWx12
deads
435x0, 425x0, 405x2, 385x0
ghetto "tbar"
225x2+, 205x8, 180x12
drag curl
135x1, 125x3, 115x5, 105x9
xtremestretches

ate HELLA after todays workout, took forever to get home and i was starvin!!

whitebrick
08-08-2009, 03:03 AM
8/5/09
db bench
115x0, 110x1+, 100x5+,95x7, 90x9+
bb seated mil
175x1, 165x3, 145x8, 135x10
cgbp
225x1, 205x2+, 185x5, 165x8

8/7/09
ng pullups
135x1, 125x2, 90x7, 70x9, 35x12
rack deads
615x1, 555x4, 505x8
Cable row
285x12
preacher curl
110x0, 100x1, 90x4, 80x8, 70x12

extremestretches

whitebrick
08-08-2009, 10:03 PM
db incline bench
105x1+, 110x0, 100x3+, 95x6, 90x8
db seated military
80x1, 75x4, 70x6, 60x13
skulls
CURL BAR + 130x1, 120x3, 110x5, 90x12
xtremestretches

whitebrick
08-09-2009, 06:57 PM
wg pullups
90x1, 80x1, 70x2+, 55x5, 45x6+BWx8
deadlift
EPIC FAILLLLLLLLLLLLLLLl
BB Row
275x1gayass cheat rep
255x1, 235x3
supported tbar
135x7+, 115x12
Drag curl
135x1, 125x3, 105x8, 95x12
xtremestretches

whitebrick
08-11-2009, 05:57 PM
db bench
115x1+, 105x3, 100x7, 90x9
bb mil
175x1, 185x0, 165x1, 145x7, 135x9
cgbp
225x1, 205x3, 185x6, 165x11

xtremestretches

whitebrick
08-11-2009, 11:25 PM
2nd workout today...only went to the gym a 2nd time cuz my life is le fucked haha, needed to get some anger out...was worth it...

BB Squat
365x0
365x0
345x0
345x1
365x0
315x2, 295x3(gay)
Leg Press
540x8, 450x18
GHR
55x4, 50x6, 45x8, 40x12

whitebrick
08-14-2009, 01:20 AM
deadlift
435x0x2, 425x0, 415x1, 385x0
ghetto t-bar
225x3, 205x7, 180x13
narrowgrip pulldowns
305x1, 285x3, 270x7, 245x12+195x8
preacher curls
100x2, 90x5, 80x8, 70x13
xtremestretch

whitebrick
08-14-2009, 06:45 PM
Db Incline
110x1+, 100x4, 95x6, 90x9
db military
80x2, 75x5, 70x8, 65x11
Skulls
130x1+, 120x3+, 110x5+, 95x11

xtremestretches

whitebrick
08-15-2009, 11:24 PM
box squats
335x1, 365x0,0 355x0, 335x1+, 315x4, 295x3...my back was killin...
lp
590x6+, 450x22
ghr
65x3, 55x5, 45x8, 40x15
seated calf
270x8x4

Weilder
08-15-2009, 11:37 PM
Nice string of workouts man! Keep at it!

whitebrick
08-16-2009, 06:59 PM
wg pullups
105x1, 95x2, 70x5, 35x10+BWx8
BB Row
275x1, 245x4, 225x8, 205x12
Drag Curl
135x1, 125x5, 115x8, 105x12
xtremestretches

time for two days off i believe!

whitebrick
08-16-2009, 08:05 PM
Nice string of workouts man! Keep at it!

thanks brah