Devotion

[The Bran Man]

I am not starting an actual journal yet, I am just going to post here every day that I have not drank. I took two weeks of vacation and stopped supplementing and stopped eating right as well as lifting. I lost 10 pounds and virtually no body fat. I contribute this to me being unfocused and drinking. This has frustrated me immensely, ahhh the life of a 21 year old.

[The Bran Man]

Still have not drank

Yester day

ME Chest & Tri's

Actually had a partner

Bench

135x10
225x8
245x6
250x6

Dumbbell Inclines

65'sx8
70'sx8
80'sx8

Chest Fly’s

60'sx8
Close Grip Bench

135x8
210x4 then 2 assisted negatives
210x4 then 1 assisted negative

Weighted Dips

BW+25lbsx8
BW+25lbsx5
BW+25lbsx3

Pushdown Burnout set

Overall this workout seemed alright, it was my first time lifting with a partner in about six months.

[The Bran Man]

Back & Bi's 5/16 After working 7 straight 12's
Dead lifts

135x10
225x8
275x5 PR
275x5 PR

This is actually the first time I have ever tried to pick up 275 lbs so I was pretty happy, I feel like 315 will be coming soon.

Seated Heavy Rows

170x8
180x8
190x6

T bar Rows

3 platesx10
3 platesx10

Pull downs

120x8
120x8

Wide Grip Pull ups

BWx3
BWx3
I am still struggling with these
Then 1 set of curls for the girls

The workout was pretty scattered but after those dead lifts at a new weight I was pretty tired.

[The Bran Man]

5/17 Day of Rest, still no drinking. It's been over a week

[The Bran Man]

Another day of rest, the reason for the rest on Saturday & Sunday is my YMCA closes @ 6pm and I don't get off work until 7. I figured I needed it anyways, tomorrow should be a new PR on squats..

[The Bran Man]

Leg's & Shoulders

Squats

8x135 full
6x185 full
5x225 parallel
5x225 parallel
5x225 parallel
5x185 full

Leg Extenions

8x170
8x170
8x170

Seated shoulder press db's

65'sx8
70'sx8
75'sx8

Felt sick to my stomach the entire workout and had to leave to prevent throwing up in the gym.

[The Bran Man]

Chest & Tri's

Bench
135x9
225x8
245x6
265x3 4th was assisted

DB Incline

70'sx7
85'sx8
85'x5

Close Grip Bench

185x8
185x7
215x3 then two assisted negatives

Weighted Dips

BW+35x8
BW+35x5
BW+35x5

Ez Curl bar skull crushers

35's on each side x 6 then close grip burnout

Then one set of pushdowns till failure

Overall it was a dececent workout, I still don't think I am doing enough volume.

[The Bran Man]

rest... diet was alright

[The Bran Man]

Back & Bi's

Deads

135x10
225x6
315x5 PR
315x5 PR
315x3 PR
I had never even picked up 315 before, it went smooth and will see more soon

Heavy cable row's, not sure about the weight

I had to leave way early because I needed to pack for the beach.

[The Bran Man]

Legs & Shoulders

Squats

135x8 full
225x5
225x5
225x6
225x8

Leg exstenions
170x8
170x10
170x12

[The Bran Man]

Leg's & Shoulders

Squats

135x10
225x6
225x5
245x5
245x5

Leg Extensions

170x10
170x10
170x12

One half of our track lunges with 50lb dumbell in each hand

DB overhead press

70'sx8
70'sx8
70'sx5

[The Bran Man]

Back & Bi's

Deads

135x8
225x5
315x5
315x5 pulled muscle in abs during last rep
365x1 PR that hurt really bad so I went home and cried like a baby

[dynamo]

nice lifting, keep it up! give good mornings a shot. once I started repping 365 on the DL my lower back couldn't handle it but doing the GMs i've overcome that hurdle. You might not have that problem but just something to think about if youre slow to progress.

[The Bran Man]

nice lifting, keep it up! give good mornings a shot. once I started repping 365 on the DL my lower back couldn't handle it but doing the GMs i've overcome that hurdle. You might not have that problem but just something to think about if youre slow to progress.

thanks for the advice bro! When I put that it hurt really bad after 365 it wasn't due to my back it was due to the pulled muscle in the ab area. I am very excited about being able to get into "REAL" weight in the squat & dead lift area.

[The Bran Man]

Back & Bi's

Deads

135x8
225x5
315x5
315x5
315x1 held & shruged until failure

Cable Machine Rows

170x15
190x8
200x8

bent over db rows

70'sx10
70'sx10

Medium Grip Pull downs

120x8
120x8

I did a couple sets of t bar rows but not sure of the weight

Pull ups
BWx4

Hamer Curls
35's x10
35'sx8

Cable Machine curls 1 set

Workout felt great except my lower back was hurting so I didn't dead lift much.

[The Bran Man]

Squats

135x8 ATF
225x6 inch below parallel
245x5 inch below parallel
255x3 PR this felt really heavy
225x5 inch below parallel
135x10 ATF
135x10 ATF

My lower back was really tight. I think I’m going to take a week off of dead lifts.

Leg Extensions

170x8
170x10
170x12

Nautilus Lateral Raises

110x20
170x15
190x10

Left because I continue to be a pussy and everything that I wanted to do was occupied by idiots.

[The Bran Man]

Chest & Tri's

I decided to use dumbells to switch it up a bit.

DB FLAT BENCH

50'sx10
80'sx8
90'sx8
100'sx6
100'sx5

DB Incline Bench

85'sx3 This felt really heavy
75'sx8
75'sx8
80'sx8

Close Grip Bench

205x5 I thought this felt really heavy and then quickly realised that there was a 35 on instead of a 25

185x8
185x5

BB Skull crushers

95x6
95x6 then close grip burn out

DIPS

BW+35x5
BW+35x4
BWx12

Pushdowns

160x12
160 and then droped for a burn out.

Overall this workout felt pretty good.

[The Bran Man]

Back & Bi's

Deads, I wanted to keep these light because I feel I have no been alowing myself enough time for recovery

135x10
225x8
225x8
315x1 then shrugs
315x1

A buddy of mine was playing around with 405 and I made an attempt at it, I just barly got it off the ground and had to let go. Mind you the most I've every picked up is 365.

Db Rows

75'sx10
80x'sx10

T Bar Row's

3 Platesx15
3 Platesx10
4 Platesx10

Lat Pull Downs Medium Grip With Haulin hooks, no fingures touching the bar.

120x10 really pushed this out
130x10 same
130x10

I'm very happy with the pull downs they were very controled and all back.

Pull Ups

bwx5
bwx4

[The Bran Man]

worked 13 hours

Did three sets of abs with a plate above my head

some side oblique work

then 4 sets of 6 story building stairs and some sprints afterwards.

still got 8 hours of sleep

[The Bran Man]

13 hour work day, rest, diet was pretty good

[The Bran Man]

Legs & Shoulders

Squats parallel

Barx10
135x5
225x5
245x6 PR
245x5
275x5 Another PR
315x1 Another PR
225x10

Leg Extensions

130x10 slow up and down 10 second reps
170x8 slow on the way down
170x8 slow on the way down

DB Overheads

60'sx10
70'sx8
75'sx8

Natulis Laterial

160x15

Reverse DB overhead laterial

20'sx8 these are new

Barbell Lunges
65x10 each legs

I was very tired after an hour and thirty minutes and left overall this was still a great workout with new PR'S

[The Bran Man]

Chest & Tri's

BB Flat Bench

135x8
225x8
235x8
250x5
275x1
225x2 three secound pause at the bottom

DB Incline Bench

70'sx8
80'sx8
90'sx6 PR

Dips

BW+35X8
BW+35X6
BW+35x4

Pushdowns

3 sets

Overall the volume was pretty low because I was running out of time.

[The Bran Man]

Abs, day of rest

[The Bran Man]

Back & Bi's

Deads

135x7
225x5
315x3
365x1
405x1 PR
455x1 PR
500x dropped it after geting it 3 inches off the ground
315x1

Shrugs

315xwhatever
225xwhatever

BB Bent over Rows

225x8
225x8
225x6

T bar rows

3 platesx 15

Medium Grip Pulldowns

120x8 slow
130x8 slow
140x6 slow

Then some curls for the girls

New PR's on Deads!

[The Bran Man]

Off Day

yesterday I spent eight hours in the sun with no sunscreen on and my back it fried. I bar literly felt like red hot steel melting into my back :(
Leg's & Shoulders

135x8 p
225x5 p
275x6 p
275x2 full stoped because my arm hit my I pod and about blew my ears away
275x5 full
315x2 p PR
225x10 full

BB Military Overhead press

95x8
115x8
135x6

Leg Extensions

130x10 super slow
140x8 super slow
170x8 super slow

Leg Press
4 platesx8
5 platesx8
6 platesx6

SLDL

135x15/ never done these before

1 set of donkey calf raises

I added a little leg volume but didn't do much for shoulders, I'm still learning to find the intensity to lift hard for an hour & a half

[The Bran Man]

Core work

Several sets of weighted sit ups

two sets of GHR's

3 sets of of my own ab workout with a barbell

3 sets of hypers with a plate in my hand

[The Bran Man]

Chest & Tri's

This was a terriable workout out, I had only slept 4 hours the night before and worked 13 afterwards. Also I dont think i've been giving myself enough time to recover

BB BENCH

135x8
225x7
245x8
245x5 then forced negatives
245x3 then forced negative

DB INCLINES

85'sx8
90'sx6
90'sx6

Close Grip Bench

205x6
185x6
185x5

Dips

BW+35x6

Then I left because I was exhausted, this is starting to get annoying!

[The Bran Man]

Back & Bi's

Deads

135x8
225x5
315x5
365x5
405x4 PR


BB ROWS

185x8
225x6

Lat Pull Downs

3 sets

Seated Rows

3 sets

2 sets of bw pull ups

Hammer curls
35x10
45x10

two sets of machine curls

this was at a gym back home

[The Bran Man]

Chest & Tri's

DB Bench

65'sx8
90'sx8
95'sx8
100'sx6

DB Incline

80'sx6 Felt Heavy
75'sx8
70'sx8

Flys

45'sx8
45'sx8

Close Grip Bench

185x8
185x8
205x5

Dips

BW+35x6
Bw+35x4 then forced negatives
BWx6

Two Sets of Tri pushdowns

[The Bran Man]

Back & Bi's

Deads

135x8
225x6
315x5
405x1

Hammer Strength Rows

2 plates on each side x8
3 plates on each side x6
3 plates on each side x6

Three sets of lat pull downs


Hammer Curls
40s'x10
40'sx10
40'sx10

[The Bran Man]

Back & Bi's

Deadlifts
135x8
225x5
315x5
405x4
405x4

Hammer Strength Rows

2 plates x8
3 platesx6
3 platesx6

T Bar Rows

3 plates x10
3 plates x10

Pull Downs Rowing attachment

170x8
180x8
170x6

Weighted pull ups

Bw+25x6
BW+25x3

Three Sets of preacher curls

[The Bran Man]

Chest & Tir's

Flat Bench

135x8
225x8
245x8
255x8 8th was assisted

DB Incline

70'sx8
80'sx8
85'sx4

Close Grip Bench

185x7
185x6

Three sets of pushdowns

1 set of body weight dips

[The Bran Man]

I haven't posted in my journal in four months. I had my tonsils taken out so I lost a lot there and just haven't kept up that well. A few days ago I started the BGB sample routine but can't really remember what I did so we will start with today.

Hamstring day

Roman Deads
135x8
315x5
315x5
315x5 these were actually regular deads because I forgot like an idiot.
225x5
Good mornings
135x8
135x8
135x8
Seat Leg extensions
185x8
170x8
170x8
Skill Crushers
40x8
60x8
70x8
90x8
Body weight dips
x12
x12
x12
Overall it felt good; I joined a new gym today. 50,000 sqft. Hopefully I can stick with it this time.

[The Bran Man]

Back Thickness and chest

Deadlifts
135x8
225x5
315x5
365x5
315x5

T Bar Rows Union weird machine

3platesx8
3platesx8
3platesx8

Bench

135x6
225x5
245x5
245x5
245x5
245x5

1 set off calf raises

Very low volume.

[The Bran Man]

bgb day 2

squats, legs close below parrell

135x8
225x5
245x5
245x5
245x5

Leg Press legs close

4platesx8

fixed curl bar curls

60x8
90x8
90x6

Hammer curls

45'sx8
45'sx8

low volume again, didn't eat much before the gym.

[The Bran Man]

SLDL

135x8
225x8
225x8
225x10

Ez curl bar skull crushers
1 plate on each sidex8
1 plate on each sidex8
1 plate on each sidex8

[The Bran Man]

Deadlifts

135x8
225x5
315x5
405x3
405x5
405x3

DB Rows

85'sx8
85'sx8
85'sx8

Bench press wide grip

135x8
245x5
250x5
250x5
250x5
250x5

[The Bran Man]

Shoulders & Back Width

Seated db press

90'sx5
90'sx5
90'sx5
90'sx5
90'sx5

Side laterals

30'sx8
30'sx8

Pull ups

BWx5
BWx5
BWx5
BWx5
BW+ 25lbs x3

Hammer High Rows

2 plates on each side x8
2 plates on each side x8
2 plates on each side x8

[The Bran Man]

Back thickness & Chest

Dead Lifts

135x7
225x4
315x3
405x3
405x3
405x3
405x3

DB Row's

95x8
95x8
95x8

Wide Grip Bench

135x8
225x5
245x5
255x5
260x5 PR
300x2 small assit on 2nd rep PR

I know it doesn't seem like much volume but this workout took an hour and was very intense.

[The Bran Man]

Chest & Back Thickness BGB

Deads
135x8
315x5
315x5
315x5
365x5

DB Rows

100'sx8
100'sx8
100'sx8

Bench
135x8
225x5
265x5
265x5
265x5
275x5

[The Bran Man]

Deads

135x8
225x5
315x5
405x3
405x3
405x3

Bench

135x5
225x5
275x5
275x5
275x5
315x1

DB ROW'S

110x8
110x8
110x8

Incline DB Bench

90'sx8
90'sx8
90'sx8

This workout felt great!

[The Bran Man]

Bench

135x8
225x6
245x5
275x5
285x6 PR
315x4 slight assit on the 4th PR!

Regular Deads

135x10 slow warm up
225x6
315x5
365x5
365x5

DB Row's

100x8 slow
100x8 slow
100x8 slow

Low volume, heavy hard work

[The Bran Man]

DB overhead press

95'sx5
95'sx5
95'sx5
95'sx5
95'sx3

Db side lateral

30'sx10

Weight hammer pull ups

bwx5
bw+25x5
bw+25x5
bw+25x5
bw+25x5


Hammer High rows

two platesx8
two platesx8
two platesx8

[The Bran Man]

Deads

135x10
225x5
325x5
425x5
425x1
375x10

Bench

135x10
225x5
265x5
315x2
315x1
335x0 failure
315x1

DB Flat Bench
95'sx10
95'sx10
95'sx10

DB Row's
95sx10
95sx10
95sx10

A few miles on the bike @ the end. Great Workout

[The Bran Man]

I hurt my arm about half way through the workout.

Deads

135x8
185x5
225x5
275x3
315x3
405x5
405x5
405x5
425x3 PR

Db rows

100x8

Hammer strength rows

2plates x8
2plates x8

Bench

135x8
185x5
225x5
245x5
275x5 hurt arm, done

[The Bran Man]

Hammer pull ups

bwx5
bwx5
bw+25x5
bw+25x5
bw+25x5

Db overhead press

35's x10 warm up
75'sx8

Close grip bench

135x8
185x5
225x5
235x5
245x5

Tri push down's

flat handle
170x10
190x10
200x10

Hammer High rows

2 plates on each side x8
2 plates on each side x8

[The Bran Man]

Back & Chest

Deads

135x5
225x3
315x2
365x5
405x5
405x5
410x4

Hammers Strength Rows

125lbs each side x8
135lbs each side x10
135lbs each side x10

Really wide grip slow flat bench

135x8
185x5
245x5
275x5
275x5
275x5
275x5

[The Bran Man]

Deads

135x7
185x2
225x2
315x2
365x5 working
365x5 working
375x5 working
375x5 working

Slow Wide Grip Flat BB Bench

135x7
185x3
225x2
275x5 working
275x5 working
280x5 working
280x5 working
280x5 working

Hammer Strength Rows

3 plates each side x8
3 plates each side x8

DB Row's

100x10 Slow

Still not a lot of volume but exhausted.

[The Bran Man]

Squats

135x8
185x3
225x2
275x1
315x5
315x5
315x5
335x5
325x4

Shrugs

275x5

Tris

Skull Crushers

70x8
100x6
100x6

Close Grip Bench

225x5
235x5 rest pause, rest pause

[The Bran Man]

Chest & Back

Deads
135x6
225x3
315x2
405x1
455x1
500x1 PR

BB Rows

135x8
205x8

Db Rows
100x10

Wide Grip Bench

135x5
185x3
225x3
275x7
275x7
275x6

Low volume but awesome pr

[The Bran Man]

Squats

135x5
185x5
225x5
225x5
275x5
275x5

Skull Crushers with ez curl bar

45lb plate on each sidex8
45lb plate on each sidex8
45lb plate on each sidex8

Close Grip bench

225x5
225x5

[The Bran Man]

Hanging full underhand pull ups

bwx8
bwx8
bwx7
bwx6

Seated shoulder press

45'sx8
80'sx5
85'sx5
90'sx5
90'sx5

[The Bran Man]

Deads

135x5
185x3
225x5
315x3
315x3
335x3
355x3

Flat Bench

135x5
185x5
225x8
225x8
235x7

BB Rows

135x8
185x8
185x8

Incline Db Bench

75'sx8
90'sx8
90'sx8

[The Bran Man]

Squats

135x5
185x5
225x5
275x3
315x4
315x5
315x3


Leg press

4 plates to failure
4 plates to failure
Bicep work