Legs Hypertrophy 10/20/11

Hey everyone, had a pretty tough day in the gym today, and am currently cramping to all hell.. but it was worth it!

Body weight: 172.5lbs

Back Squat (5/3/1 format) competition setup:

Bar x10, 125lbs x5, 165lbs x5, 205lbs x5, 235lbs x5, 275lbs x5, 310lbs x10

Hack Squat:

6 Plates x12, 8 Plates x6 -> 7 Plates x3 -> 6 Plates x3, 6 Plates x12

V-Squat Machine:

6 Plates x12, 6 Plates x12, 4 Plates x12

Leg Press (Close feet, quad emphasis):

8 Plates x15, 10 Plates x15, 10 Plates + two 25’s x12

and finished it up with 6 set of calves.

The workout was long, and hard, but it paid off in the end. Hitting 310lbs for 10 after only trying for 7 was a great confidence booster. Let me know if you guys have any questions!

Chest and Arms Hypertrophy 10/19/11

What’s up guys and gals, today’s my first official post logging my workouts. Follow me through Wednesday’s Chest/Arms hypertrophy!

Body weight: 173lbs

Flat Bench (5/3/1 format) competition setup:

Bar x10, 110lbs x5, 140lbs x5, 175lbs x5, 205lbs x5, 235lbs x5, 265lbs x6 (lower back cramped during 6th rep, tried to hit a 7th but couldn’t fight through it. Felt like I could have gotten 8 on this!) and finished with a burnout at 225lbs x10

Incline DB Press:

70lbs x12, 75lbs x10, 65lbs x10

Pec-deck Machine:

130lbs x12, 145lbs x12, 165lbs x10

Incline Hammerstrength Machine:

55lbs per side x15, 70lbs per side x13

Flat Hammerstrength Machine:

35lbs per side x20 (all slow)

Barbell Curls:

70lbs x12, 70lbs x12, 70lbs x12

Alternating seated DB curls:

30lbs x12, 30lbs x12, 30lbs x12

Straight bar cable curls:

52.5lbs x13, 47.5lbs x13, 42.5lbs x15

Preacher curl machine:

80lbs x10 dropset 50lbs x10

Skull crushers (cambered bar):

95lbs x10, 95lbs x8, 95lbs x7 dropset 60lbs x3

Cable Rope Pulldowns:

47.5lbs x12, 47.5lbs x12, 47.5lbs x12

V-Bar Cable Pulldowns:

62.5lbs x15, 62.5lbs x15, 62.5lbs x15

Single Arm Cable Tricep Extensions:

5lbs x20 (each arm)

Hope everyone enjoys!

Everybody, one day, will die and be forgotten. Act and behave in a way that will make life interesting and fun. Fuck a mundane, predictable life working Monday to Friday with something you derive no pleasure from; just living life out till you grow old and wither away. Find a passion, form relationships, and dont be afraid to get out there and fuck what everyone else thinks - trust me, it’s alot more fun that way.

Dont ever pay people out or put people down. Instead just put yourself up and let the haters do their thing. I’d rather be a person thats hated on, than a person that does the hating. A wise man one said..

Haters gonna hate!

“

—

Zyzz

This is my first post, where I hope to log most of my workouts and to give advice/receive feedback to others who are looking to improve themselves. I love having fun in the gym, and in life, so expect a decent amount of trolling/antics!

The picture I posted is a time lapse of approximately one year and nine months. I love to lift heavy, so most of my routines will look somewhat like a powerlifter’s routine (at least at the beginning of each day) but I also care about aesthetics.. so I incorporate both heavy lifts and hypertrophy. It seems to be working!

Thanks for following.