2012 Training

[K Y L E]

) cant wait for that day

[K Y L E]

Chins bw+25
5x5 (pr)

Hammer high rows 70 per side
3x8

Rear delt flyes 17.5
3x10

DB shoulder press
50 x 5
60 x 5
70 x 5 (tied pr)
70 x 5
45 x 15

Lateral raises 25
3x8

Calves

Abs

[Coke]

Sessions are looking good bro.

[K Y L E]

Sessions are looking good bro.

Thanks brudda!

Had a very slow and steady workout, not much intensity, but I added weight on all of my lifts compared to last week.

Deadlift
135 x 5
225 x 5
315 x 3
335 x miss

Good mornings 135
3x8

Seated leg extensions 140
3x16

Seated skull crushers 80
5x5

CG bench 135
5x5

[K Y L E]

Front squats 135
5x5

Weighted chins bw+30
5x5 (pr)

Shoulder press DB
55 x 5
70 x 6
65 x 5
65 x 5
65 x 5

Abs

[K Y L E]

RDL 155
5x5

High leg press
4 plates x 5
8 plates x 5
12 plates x 8
14 plates x 5

Leg curls
3x8
Leg extensions 140
2 x 16

Seated skull crushers 75
5x5

Dips bw+45
16 (pr)

[Coke]

Fine with the training overall man, moving on up.

[K Y L E]

Hell yeah, bro. I haven't been eating well, so i'm inadvertently on a cut, but, mass wise, I've never been bigger. I'm on day 2 of GOMAD again, I want to get up to 185 before the end of the year.

Haven't really been keeping up with my log as well as I should be.
I went to the gym for a random little session yesterday and here are the basics of what I did
Bench
185 x 4

Incline bench 135 x 13

Incline DB press 80 x 4 (rep pr)

Various bicep work

[K Y L E]

Bench
135 x 5
155 x 5
175 x 4 (sucked from yesterdays training)

Flat bench DB press
65 x 8 x 2

Bent rows
155 x 5 x 5

[K Y L E]

Squats
135 x 5
175 x 5
205 x 5
225 x 1
245 x 1

Leg curls various weights including pr of 155x6

Seated bicep curls
3 x 35 x 3

[K Y L E]

Deadlifts
225 x 5
315 x 3
335 x 1
335 x 1

Weighted chins bw+35
5x5

Seated BB shoulder press
95 x 5
135 x 5
155 x 5
165 x 4 (pr!)

[Coke]

Great focus on the major movements.

[K Y L E]

Great focus on the major movements.

Thanks man! I notice my accessories through the roof at the moment, but my compound lifts are fluctuating like crazy. Except for bench, which is consistently dropping. I'm gonna try to get a video of my bench and post it up to see if I'm doing anything wrong which might be hindering my progress.

Romanian DLs 165
4x5 pr

High foot placement leg presses 375
3x8

Leg extensions 165
3x16 (pr)

Dips bw+55
5x5 (another pr!)

Cable pressdowns 50
3x8

[K Y L E]

Decided on a full rest week. I crashed my motorcycle again, this time on a low-speed turn, slipped on gravel and hit my knee. Very little skin damage but my patella feels sore. I'll get back on next Monday when I get back into the gym.

[K Y L E]

Monday

Squat
135 x 5
185 x 5
185 x 5
225 x 5
245 x 2
255 x 2
275 x 1
275 x 1

[K Y L E]

Bent over rows 155
3x8

Incline bench
bar x 20
135 x 5
155 x 5
185 x 4 (pr)
175 x 4

Seated calf press 145 (10 second pause, bottom and top each rep)
2x8

DB bicep curl
35 x 8
40 x 6

[Coke]

Way to bounce back with those squats after the mishap, props on the new PR with your inclines too.

[K Y L E]

Way to bounce back with those squats after the mishap, props on the new PR with your inclines too.

Thanks bro everything is coming together really nicely.

Chins bw+40
5x5 (pr)

Front pulldown 120
3x8

DB shoulder press
60 x 5
70 x 5
70 x 4

Lateral raises
20 x 10
20 x 10
25 x 10

[K Y L E]

Wow, unfortunately, I've really been slacking with keeping my journal up to date. School was the most important thing over the past month, but now that my summer semester is over I can finally get back to doing what I love- lifting with consistency and with much less injuries (I've been getting roughly 2-3 hours of sleep a night on weekdays.) I was constantly moving around, lack of eating due to adderall. Basically because school was my number 1 priority this past month, I had to temporarily put everything else on the back-burner especially toward the end of the semester (cramming for finals). So excited to get back into the regiment.

This past monday - still amazing myself with my lifts lately
Bench
Bar x 20
Bar x 20
135 x 5
155 x 5
175 x 5
185 x 5
195 x 7

Incline bench
Bar x 20
95 x 10
135 x 15

Chin ups
bw x 10, just wanted to get my back activated for the rows

Bent over rows
135 x 8
155 x 8
175 x 8
175 x 8

DB curls
30 x 10
35 x 10
40 x 6
40 x 6 x 2 x 2
I gotta say that I'm making A LOT of progress on the lifts through the BGB routine on this site, strength and hypertrophy. I salute you, MariAnne Anderson.

[K Y L E]

Another awesome day

Chins bw+45
5x5 pr

High rows 183
3x8 pr

Shoulder press
50 x 5
70 x 5
80 x 2 tied pr

Lateral raises
22.5 x 12
22.5 x 12

Bent rear delt raises
17 x 20

Lateral raises again
25 x 12

Rear delt raises
17.5 x 15

Rear delt cable crossovers/scarecrows
2.5 x 10
7.5 x 10
10 x 10
12.5 x 10
15 x 10

So, it was a pretty epic day. Hit all of my heavy lifts hard and set some new records

[Bako Lifter]

Built (Marianne) was the best. She us one of the smartest most bad ass women out there. I don't know where she is now though, she was one of the originals on wbb.

[K Y L E]

Oh yeah man, she definitely set up a great plan, with the very minor tweaks I've made I'm getting so much stronger in all of my accessories, my physique is improving, all the good stuff. But honestly, I can't wait to get back to Madcow so I can focus on my compound lifts. It'll be a big difference since I've been working on the isos a lot more than i have in the past.

[K Y L E]

Deadlift
135 x 10
185 x 5
225 x 5
275 x 4
315 x 2

Rows
135 x 8
155 x 8
175 x 8
195 x 8 pr

Bench
135 x 5
155 x 5
175 x 5
185 x 5
205 x 2

Incline DB 50
2x15

Abs

[Coke]

Good job with the new rowing PR.