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TheNegation's TL (again)

20K views 499 replies 8 participants last post by  TheNegation 
#1 ·
Height: 6'0
Weight: 164

Gonna try and be a bit disciplined with this thing this time.
Well I just finished a long ass time of no weight training and plenty of eating fried food and I'm glad to be able to lift again, because my back seems to feel a lot worse when I don't.
I was 155 about 5 weeks ago with abs, came home, weighed mysel and got freaked out, because thats light even for me. So I started eating a fair amount and gained about 10 pounds and lost the old 4 pack. I also wasn't doing cardio for about 6 weeks but quitting smoking will hopefully offset that.

Chest flye - 60kg x 10 x 4

OH tricep extension(one arm) - 10.5kg x 15
13kg x 8 x 2
10.5kg x10

OH press - 35kg x 12
35 kg x 8
35 kg x 10

Incline Bench Press - 45kg x 10 x 2

Today was easy.
 
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#4 ·
I do stretch, I can't get away with out it because my dad will kick my ass if I don't(he has had back problems his entire life due to his rugby training as a teenager)

I haven't had a bath in about 12 years and I have no idea what epsom salts are:dunno:
 
#7 · (Edited)
Well it was only 100pds which was a warmup and then I was going to do a couple heavy high rep sets.

swpthleg I like my showers and I like them cold and fast. Iam a manly man.


BW pull ups - 6 x 3

BOR - 45.5kg x 8 x 3

Curls - 10kg x 12 x 2
15kg x 8

It's scrambled egg and wholewheat pasta time.
 
#12 · (Edited)
Totally forgot about posting it. So here is the day before yesterdays workout

Back Squats
20 kg x 20
54.5kg x 10
65.5kg x 6 x 3
70.5kg x 4

My legs still hurt. I'm not having a problem with the weight, but my legs are simpley not conditioned to do squats again yet.

And the goal is 100kg.........soon.
 
#13 ·
Yesterday was meant tobe a pull day but I felt like shit and didn't really want to work out, but I also didn't want to do nothing. So I compromised.

French Press
20kg DB's x 8
x 10 x 2

Flyes
49kg x 12 x 4

Barbell front raises
10kg x 12
14kg x 10 x 2

CG bench
29kg x 12
34kg x 12 x 3

20 push ups.

My friend swears by front raises, honestly they seemed to hurt my shoulders more than work my Deltoids. Maybe I should be using more weight and less strict form or sometig, but I just wasn't feeling them.

I gotta do some serious DLing today to make up for that lol.
 
#14 ·
Idk about front raises either, seem to hurt my shoulder. I do stuff like that w/ 2pound dumbells to like prevent shoulder injury and make my rotator cuffs stronger, but I don't like doing shoulder isolation stuff heavy...too painful for me.
 
#15 ·
Yeah, i'm sticking to OH pressing, my right shoulder has been at me all day.

Deadlifts
65kg x 10
85kg x 6 x 3
105kg x 3 x 2
115kg x 1 x 2

BOR
45kg x 8
54kg x 6 x 3


Hammer Curls
10kg DBs x 12 x 3



115kg was pretty damn easy. I'd say 300pds DL by the end of the summer was too conservative a goal but we will see.

I should probably do some crunches or cardio or something at some stage........
 
#17 ·
Just weighed myself at 167lbs, but thats 167 with a good bit of fat. If I have abs like I did about two months ago I'm about 155. I'll lose the extra weight I put on bulking up fairly easily though.

I usually check my form using the crappy video on my phone, and I'm a complete idiot with uploading videos and that sort of thing, but I'll see what I can do.
 
#19 ·
I'd say I could stand to go up to about 175, then cut back down and be about 165 in good shape.
The original goals I set for myself this summer are like 200pd Bench, 250 squat and 300 DL, and the only one that looks in anyway difficult is the squat, the other two I'd say I'll easily surpass by the end of August.

God I can't wait till college and Judo.

I shall be finding out my Max Bench tomorrow.
 
#20 ·
No spotter:dunno:

Flat Bench
65kg x 5 x 2
65kg x 4 x 1(no last rep as my wrist started hurting)
70kg x 3
74kg x 2
75kg x 1
79kg x 1/2(didn't touch chest-no spotter)

Incline Bench
54kg x 5 x 5

CG Bench
54kg x 4 x4



Next week I'm taking a da off before my Bench day, getting either my dad or Brother to spot me and pushing 85kg.

Also, the only part thatis a problem is getting it off my chest, the rest is grand, so I guess I should be doing some heavy half reps from touching my chest up or something?
 
#22 ·
No spotter:dunno:

Flat Bench
65kg x 5 x 2
65kg x 4 x 1(no last rep as my wrist started hurting)
70kg x 3
74kg x 2
75kg x 1
79kg x 1/2(didn't touch chest-no spotter)

Incline Bench
54kg x 5 x 5

CG Bench
54kg x 4 x4



Next week I'm taking a da off before my Bench day, getting either my dad or Brother to spot me and pushing 85kg.

Also, the only part thatis a problem is getting it off my chest, the rest is grand, so I guess I should be doing some heavy half reps from touching my chest up or something?
Shoulder work, broski.
 
#23 ·
Bench
54kg x 12
70kg x 4 x 2
70kg x 2 x 1
65kg x 5 x 2
65kg x 4 x 1
74kg x 1

Incline Bench
54kg x 6 x 4
54kg x 5 x 1


OH Press
45 kg x 1



Couldn't do OH press today, something was definately off this whole workout. Bleh
 
#25 ·
I didn't work out today, I'm combining a push and squat day tomorrow. I'm wondering what I should do with my squats, I seriously need to improve them. I like heavy high rep squats, because they are so physically demanding, but I don't know if I would be better sticking with a 5 x 5 or doing something different. Also, all the squats so far in this log have, if not ATG, been very deep, so doing normal squats I should be higher. It's pretty important to me I hit 250 by the end of the summer.

Any help appreciated.
 
#26 ·
I'm going to link you to two squat programs that will increase your squat by A LOT and also make you into a man:

Smolov Squat Cycle

Russian Squat Program

If you don't wanna do those I would stick to 5x5 and just add 5 pounds or even 2.5 pounds every week.
 
#27 ·
3 week break from squat work? Holy hell!

Back Squat
65kg x 8
74kg x 5 x 1
70kg x 5 x 5

OH Press
45kg x 8 x 1
x 6 x 4

Flat Bench
65kg x 3 x 1
x 4 x 2
70kg x 2 x 3
75kg x 1 x 2


Bleh, I hate not going ATG on squats, my form is worse(I feel like I am rounding my back and leaning into them) and I'm worried my ass will fall out(though I know this won't happen with that kind of weight) thanks to my mam:(
 
#28 · (Edited)
Romanina Deadlift
65kg x 5
65kg x 8
85kg x 2 +6 (grip failed)
85kg x 8 x 3

Shrugs
45kg x 12 x 1
54kg x 10 x 3

Crunches
30 x 5

Barbell curls
30kg x 8 x 4



This was such a weird workout. First of all I was experimenting with shit I never do in Shrugs and Romanian Deadlift. After the RDLs I my lower back felt like Jelly and I had to lie on the floor forthree minutes. My grip was gone, I couldn't do a pullup. I guess it was from doing high(ish) reps with low weight, becuase I was concentrating on form, but my hands and arms were fucked.

Edit: Just weighed myself. 170.2lbs. First time I have been over 170 in a long ass time.
 
#32 ·
I don't know, I never used to 1RM on squats because I hated them so much. I know I'm a disgrace.
At the moment 96kg is close to it, but I hope to be squatting 100kg by 5 and 113kg 1rm by the end of August.

I also want to Dl 136kg and bench 90kg.
 
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