getfit74

Wow, impressive bro, very noticeable change in the abs and even more so in the back. Great job man, when you get trimmed up your gonna be a freak. Keep up the excellent work

XiL3

Thanks getfit! I just fear I might become skinnyish rather than cut, my arms are small.

Alright guys this has been a long week of no lifting...I can't wait to lift again tomorrow!

young-one

I've been waiting to see your workout. Good luck.

XiL3

Arms + Calves

Close-Grip Bench Press + Concentration Curl

95x8 (warmup)
135x5+30x8
135x8+40x8
135x8+40x8

Working set 2 and 3 were done as explosively as possible, no cheating though.

Dumbbell Overhead Extensions + Close-Grip Barbell Curls

70x5 + 70x5
80x8 + 70x8
80x8 + 70x8

Again, set 2 and 3 were as explosive as possible without cheating.

Cable Pushdowns + Wide-Grip Barbell Curls

50x5 + 70x5
80x8 + 70x8 (explosive)

Tricep Kickbacks + Overhead Cable Curls Weight Per Side

30x5 + 60x5
30x8 + 40x8


Seated Calf-Raise

45x8
90x8
135x8 -> 90x8 -> 45x8

Standing Calf-Raise Machine

40x8
75x8
135x8
105x8
105x8
105x8
90x8
75x8

Horizontal Calf Push Machine

190x8
230x8
270x8
310x8


20 Minute Treadmill Max Incline Walk @2.5mph
5 Minute Treadmill Flat Walk @3mph

I was cynical when I first walked into this new gym and everything, but I may grow to like some things about it, these calf machines are pretty cool!

1quick1

Nice workout man.

XiL3

Thanks 1quick1

XiL3

Leg Extension

40x8
90x12
105x12
140x12

(didn't really pay attention to the weight, those might be off)

Hack Squat Machine Weight of loaded plates

90x8
180x6
270x3 (help on all 3)
180x8


Leg Press Weight of loaded plates

270x5
360x4
360x5 (help on 5th)

Barbell Squat

Alright this squat rack really sucks, they have the small plate stack in such a stupid location on the rack, this rack is not built for anyone going even parallel, I went a little bit below parallel and the plates hit the racked plates and the weight went down on the rack, threw it completely off balance. At first I was pissed the hell off because I didn't know what happened, and I thought I was going to have a really crappy squat workout because I failed 135 miserably.

135x5 (crash!)


Box Squat Squatted on Bench


135x8
185x8
225x6
245x7

I didn't pause as usual on box squats, I wanted to see if I could beat me PR of 245x8 on regular squats, but I didn't...I would be able to if I started with squats though. Felt like I had rep 8 and all of a sudden I couldn't go up so I did an eccentric good morning and set it down.

Glute-Ham Raise

BWx4
BWx6
BWx8
BWx6

Did these by having my legs where knees would be on a row/lat pull machine and pushed off a ball.


Lying Ab Crunch Machine

15x8
25x10
25x12

Nautilis Seated Ab Crunch

50x8
100x8
150x8
210x2 (didn't quite crunch enough though)

15 Minutes Treadmill Walk, 10/15 Incline @2.5mph
5 Minutes Flat Walk @3mph

Big Guns

A true "BOX Squat" one does pause on the box and actually sits up straight and then stands up w/o leaning forward.

Great workouts Bro.

XiL3

Yea this new gym doesn't have a box so I used the bench. I didn't know about the w/o leaning forward part though, I always sat back, then went back up the same way I came down...

thanks.

XiL3

Tweaking my split from this...

thursday-chest/calves
friday-back/traps
saturday-shoulders/arms

to

Thursday- Chest/Tri
Friday - Back/Bi
Saturday - Shoulder/Grip

getfit74

Nice leg session.

XiL3

Hey, I can't even stand up without leaning forward...like I can't get off my computer chair like that...that cannot be a real box squat.

Thanks

hjayss

No worries..You will burn fat and your arms are gonna look bigger ...trust me...My last bulk my arms were up to 18 1/4 and nobody even noticed when I cut they went down to 17 1/3 something like that everyone noticed and said damn...you working out huh..I was like wtf...kep up the solid work bro..

XiL3

Thanks man, yea I know they'll appear bigger, but it worries me because my biceps hardly look anymore cut when I've lost a lot of size on my arms, I just hope I don't turn out to have really tiny arms.