My Workout Log (feel free to ask whatever) And do these workouts at your own risk!

[hoodheronova]

got damn I aint doing all that shyt b

 

[Originalgangsta317]

got damn I aint doing all that shyt b

But yea my incarceration got me this way,it's not normal,so I don't blame you,but it's a killer workout

 

[Originalgangsta317]

Did Incline work today as this is the final gym workout of my rep week,next week is heavy so the numbers will pick up,as I seperate flat and incline,as I explained I like to maximize both lifts and doing them on the same day that won't happen.


Incline bench:
155x20(minute rest)
165x18(minute rest)
175x15(minute rest)
185x10

5 minute break

Drop set:
155 to failure(30 second break)
145 to failure(30 second break)
135 to failure(30 second break)
125 to failure(30 second break)

5 minute break

Incline dumbell bench:
60'sx20(minute rest)
65'sx15(minute rest)
70'sx12(minute rest)
75'sx10

5 minute break

60's to failure(30 second break)
55's to failure(30 second break)
50's to failure(30 second break)
45's to failure

5 min break

Incline chest press machine:
80(45 plate and 35 plate)x20(minute break)
85x17(minute break)
90x13(minute break)
95x10

5 minute break

Drop set:
80 to failure(30 second rest)
70 to failure(30 second rest)
60 to failure(30 second rest)
50 to failure

That's it

Pullups and pushups tommorow.

 

[Originalgangsta317]

Heavy week,heavy week is straight strength based no bunch of reps or drop sets,and the break between sets is longer,in order to try to maximize each lift in order to get strong as possible.

Started with shoulders:

Sitting dumbbell shoulder press:
80'sx15(2 minute break)
85'sx12(2 minute break)
90'sx8(2 minute break)
95'sx6

2 minute break

Iso lateral shoulder press

115(2 45's and 25)x15(2 minute break)
125x10(2 minute break)
135x7(2 minute break)
145x4

2 minute break

Standing shoulder press:
65'sx15(2 minute break)
70'sx10(2 minute break)
75'sx7(2 minute break)
80'sx3

2 minute break

Upright row's with barbell:

70x15(2 minute break)
80x12(2 minute break)
90x10(2 minute break
100x7

That's it! Any questions ask.

 

[The ADD]

Did Incline work today as this is the final gym workout of my rep week,next week is heavy so the numbers will pick up,as I seperate flat and incline,as I explained I like to maximize both lifts and doing them on the same day that won't happen.


Incline bench:
155x20(minute rest)
165x18(minute rest)
175x15(minute rest)
185x10

5 minute break

Drop set:
155 to failure(30 second break)
145 to failure(30 second break)
135 to failure(30 second break)
125 to failure(30 second break)

5 minute break

Incline dumbell bench:
60'sx20(minute rest)
65'sx15(minute rest)
70'sx12(minute rest)
75'sx10

5 minute break

60's to failure(30 second break)
55's to failure(30 second break)
50's to failure(30 second break)
45's to failure

5 min break

Incline chest press machine:
80(45 plate and 35 plate)x20(minute break)
85x17(minute break)
90x13(minute break)
95x10

5 minute break

Drop set:
80 to failure(30 second rest)
70 to failure(30 second rest)
60 to failure(30 second rest)
50 to failure

That's it

Pullups and pushups tommorow.

Be honest your pecs damn near jumped out your skin after this

N/H

 

[Originalgangsta317]

Be honest your pecs damn near jumped out your skin after this

N/H

I'm used to this type workout after doing it so much incarcerated, but when I first started this, yea breh I'd be swore for two weeks straight. Body just got used to it now.

 

[The ADD]

I'm used to this type workout after doing it so much incarcerated, but when I first started this, yea breh I'd be swore for two weeks straight. Body just got used to it now.

That pump must be unworldly

 

[Originalgangsta317]

That pump must be unworldly

It is breh,real good shyt,try it out

 

[hoodheronova]

I wanna know more about how your recovery. What's your routine to not get injured

 

[Originalgangsta317]

I wanna know more about how your recovery. What's your routine to not get injured

I rest on Saturday and Sunday or Friday and Sunday.

That's about it tho

And I warm up with a mile on the bike and 30 pullups before I workout

 

[Originalgangsta317]

Heavy week.

Flat bench movements,once again,I don't do flat and incline together,only because I want to maximize both lifts when doing them.

Flat bench:
225x15(2 minute break)
235x12(2 minute break)
245x9(2 minute break)
255x6

5 minute break,once again no drop sets on heavy week,no wasted energy in order to get maximum results.

Dumbbell Flat Bench:
100'sx15(2 minute break)
110'sx11(2 minute break)
110'sx9(2 minute break)
110'sx8

Did 110's 3 sets because those the highest the dumbbells go to at my gym.

Chest Press hammer(machine)

60 pounds(45 plate and 15 plate)x15
90 poundsx14
120 poundsx10
135 poundsx4

200 pushups and that's it.

 

[hoodheronova]

Heavy week.

Flat bench movements,once again,I don't do flat and incline together,only because I want to maximize both lifts when doing them.

Flat bench:
225x15(2 minute break)
235x12(2 minute break)
245x9(2 minute break)
255x6

5 minute break,once again no drop sets on heavy week,no wasted energy in order to get maximum results.

Dumbbell Flat Bench:
100'sx15(2 minute break)
110'sx11(2 minute break)
110'sx9(2 minute break)
110'sx8

Did 110's 3 sets because those the highest the dumbbells go to at my gym.

Chest Press hammer(machine)

60 pounds(45 plate and 15 plate)x15
90 poundsx14
120 poundsx10
135 poundsx4

200 pushups and that's it.

i like how you showed off at the end with the 200 push ups

 

[Originalgangsta317]

i like how you showed off at the end with the 200 push ups

Just tryna give yall the complete workout breh

 

[hoodheronova]

Just tryna give yall the complete workout breh

breh you ever think about writing a book or starting a fitness channel?

 

[Originalgangsta317]

breh you ever think about writing a book or starting a fitness channel?

Man,yea with the amount of shyt I know and my training,I know I'd prolly have a following,but I don't even know where to start breh