Another BGB Journal

[TKisner]

8/19
Chins 5x5 bodyweight
Arnold Press 5x5 155lbs
Side Laterals 3x8 20lbs
RDL- I ended up doing regular deads 5x225,275,325,345,365
Good Mornings 3x8 165lbs
Walking lunges 3x16 30lbs
Skullcrushers 5x5 65lbs
cable press downs 3x10 90lbs, 100 lbs, 100lbs
I skipped abs and calves because I hate abs and my calves are pretty decent as is. The workout took about an hour thirty hour forty so I was ready to leave.

8/23
Rack Pulls 5x5, 315,365,365,365,365
BB Rows 3x8 165
Bench 5x5 225lbs
Inclinde DB Press 3x8 65, 70, 70
Squats 5x5 225, 275, 325, 325, 325
Leg Press 3x8 120lbs
Legs Curls 3x12 70, 95, 80
Hammer Curls 3x8-12

I skipped the abs and calves again. I had to leave to get ready for class. This w/o probably took about an hour twenty hour and a half. Im getting used to the school gym again so I was just trying to figure out what weights to use. I was sipping on a biotest surge recovery w/creatine and beta alanine added in before and during the workout.

[TKisner]

8/26
Supplements-Nitor before, Surge recovery with beta alanine and creatine b4 and during workout.

Chins 5x5xbodyweight
Lat pulldowns 150x10 170x8 160x8
Arnold Press 5x5 155lbs
Side Laterals 8x25lbs 8x20lbs 8x20lbs
RDL's 135x5 205lbsx5(4 sets)
Glute Hams 3x8xbodyweight
seated leg extensions 3x10x25lbs
dips 5x5xbodyweight+25lbs
cable pressdowns 3x10x100lbs

This is my first time doing weighted dips and RDL's. I've always been able to bang out a ton of reps on dips but now i've got a weight belt. Hopefully this will help my triceps explode. We'll see. RDL's also seem like a great way to build the hams and back.

8/28
Supplements-Nitor before, Surge recovery 2 scoops b4 and during with beta alanine and creatine

Rack Pulls 365x5x3sets 385x5x2sets
bent over barbell rows 3x8x165lbs
bb bench 5x5x225lbs
db inc bench 3x8x70lbs. This was light i'll go up in weight next week.
squats 225x5 275x5 325x5x3 sets Light weight but i was getting good depth
leg press 120x8 140x8 140x8
leg curls 3x12x80
reverse curls 5x5x55lbs
hammer curls 3x8x20lbs i did these with a very slow controlled eccentric

Good workout took probably an hour 40. Got close to passing out a couple of times when I got up too quick.

[TKisner]

Supplements-Nitor & Nitrean Waxy Maize Pre/During workout drink before, followed the workout with a lb of boneless skinless chicken.

Chins 5x5xbodyweight
Lat pulldowns 160x8 160x8 160x8
Arnold Press 5x5 155lbs
Side Laterals 8x20lbs 8x20lbs 8x20lbs
RDL's 205x5 255lbsx5(4 sets)
Glute Hams 3x8xbodyweight
seated leg extensions 3x10x30bs
dips 4x5xbodyweight+25lbs 10xbw+25lbs
cable pressdowns 3x10x110lbs
Feeling a little sick, but consistency is key so I worked out anyways. I did the seated leg extensions alternating this time that really helped, before when doing together one leg or the other would always go up unevenly compared to the other. I used to do glute hams with bands. I'd like to get back to that point. Definetly need to bump up the dips weight. I almost feel like i'm regressing with chins but I guess I just need to keep at it. This workout went alot quicker. I supersetted some of the lighter upper body work with the machine leg work. Saved alot of time.

[TKisner]

9/8
Squat 5x5 225,275,325,345,355
Leg Press 3x8 160lbs, 160lbs, 160lbs
Leg Curl 3x8 80,80,80
Curls

9/9
Chins BW 5x5
Arnold Press 5x5 155lbs
Lat Pulldowns 3x10 160lbs
Side Lats 3x8 20lbs
Planks 45sec, 40, 40

9/11
Deadlifts 5x3 225,305,345,375,395X2
Good Mornings 3x8 155lbs
Leg Ext. 3x12 35lbs
Dips 5x5 BW+35lbs
Cable Pressdowns 3x10 100lbs
Planks 45sec, 40, 40, 40

9/12
T-Bar Rows 5x5 70, 70, 80, 80, 80
Barbell Row 3x8 165lbs
BB Bench 5x5 225lbs
Incline DB Bench 3x8 75lbs
Face Pulls 3x10 80, 100, 100
Planks 45sec, 40, 40, 40

9/14
Squat 5x5 225, 275, 325, 345, 355
1 Leg Leg Press 3x8 70
Leg Curl 4x12 80lbs (too light going up next time)
Alt Seated Bicep Curl 5x5 20lbs
Hammer Curl 3x8 25lbs
Planks 45secX4

9/15
Chin 5x5 bodyweight
arnold press 5x5 155lbs
side laterals 3x8 20lbs
lat pulldowns 3x10 160lbs

9/16
Trap Bar Dealifts 5x5 225, 275, 325, 375, 415(2)
Good Mornings 3x8 155
Leg Ext. 3x12 35lbs
Dips BW+45lbs 5x5
Cable Pressdowns 3x10 100lbs

[TKisner]

9/18
T-Bar Rows 5x5 80lbs
Bent Over BB Rows 3x8 160lbs
BB Bench 5x5 225lbs
DB Incline Bench 3x8 75lbs
Face Pulls 3x10 100lbs
Band Pull Aparts 3x10

9/21
Squat 5x5 225, 275, 325, 345, 365
1 leg leg press 3x8 70lbs
leg curl 3x10 85lbs
seated alt curl 5x5 25lbs
hammer curls 3x8 30lbs
planks 4x45seconds

9/22
Chins 5x5 Bodyweight
Arnold Press 5x5 155lbs
lat Pull downs 3x10 160
side laterals 3x8 20lbs
Planks 4x45 seconds

9/23
Deadlift 5x5 225, 295, 345, 265, 285
Good Mornings 3x10 155
Leg Ext 3x12 35
Dips 5x5 +45lbs
Cable Pressdowns 3x10 100lbs
Planks 4x45 seconds

9/24
T Bar Row 5x5 80lbs
Bent over bb row 3x10 165
bb bench 5x5 225lbs
db incline bench 3x8 75lbs
face pulls 3x10 100lbs
band pull aparts 3x10
planks 4x45 seconds

9/29
Squat 5x5 225,275,325,345,355
Uni Leg Press 3x8 70lbs
Leg Curl 4x12 75lbs

9/30
Chins 5x5 Bodyweight
Arnold Press 5x5 165
Lat Pull 3x10 150
Side Lats 3x8 20
Planks 4x45 seconds

10/1
Deadlift 5x3 225,295,345,370,395
Good Mornings 3x10 155
leg Ext 3x12 35
Dips 5x5 +45lbs
Cable Pressdowns 3x10 100lbs
Planks 4x45 seconds

[TKisner]

10/2
T-Bar Row 5x5 85lbs
Bent Over BB Row- 3x8 165lbs
BB Bench 5x5 230lbs
DB Incline 3x8 80lbs
Face Pulls 3x10 100lbs
Band Pull aparts 3x10
Planks 45secondsx4

10/5
Squat 5x5 225,275,325,345,365
Unilateral Leg Press 3x8 70lbs
Leg Curl 4x12 85lbs
seat alt curl 5x5 20lbs
hammer curl 3x8 35lbs
Planks 45secondsx4
glute bridges 4x10

[TKisner]

10/06
Chins 5x5 Bodyweight
Arnold press 5x5 155lbs
Lat pull downs 3x10 150
Side laterals 3x8 20lbs
Hip flexor stretch 4x45seconds
I accidentally went up with the arnold presses but I just managed to bang the reps out so thats a good thing. I went down on the lat pull downs just to get a better range of motion. Lately on the chins i've been going all the way down. I feel like i'm starting to make some nice progress on them.

10/07
Deadlift 5x5 225, 295, 355, 385, 405
Good Mornings 3x8 155
Leg Ext 3x12 35lbs
Dips 5x5 +45lbs
Cable Pressdowns 3x10 120lbs
Planks 4x45 seconds

10/9
T Bar Row 5x5 90lbs
Bent over bb row 3x10 165
bb bench 5x5 235lbs
db incline bench 3x8 80lbs
face pulls 3x10 100lbs
band pull aparts 3x10
planks 4x45 seconds

10/12
Squat 5x5 225,275,325,355,375
Unilateral leg press 3x8 80lbs
Glute hams 3x8 bodyweight
Leg curl 4x12 75lbs
Seated alternate curls 5x5 25lbs
Hammer curls 3x8 35lbs

10/13
Chins 5x5 Bodyweight
Arnold press 5x5 155lbs
Lat pull downs 3x10 150
Side laterals 3x8 20lbs
Hip flexor stretch 4x45seconds

10/14
Deadlift 5x5 225, 295, 355, 385, 415
Reverse Hypers 3x8 100lbs
Leg Ext 3x12 35lbs
Dips 5x5 +45lbs
Cable Pressdowns 3x10 120lbs
Planks 4x45 seconds

I managed to get strepp after this so I was down for a few days.

10/20
Chins 5x5 Bodyweight
Arnold press 5x5 155lbs
Lat pull downs 3x10 150
Side laterals 3x8 20lbs
Hip flexor stretch 4x45seconds
I need to go up on the side laterals next time

Deadlift 5x5 225, 315, 365, 395, 425
Reverse Hypers73x8 100lbs
Leg Ext 3x12 35lbs
Dips 5x5 +45lbs
Cable Pressdowns 3x10 120lbs
Planks 4x45 seconds
My grip is starting to fail on the deadlifts but we'll so for how much longer I can continue to go up. I need to buy some chalk.