A fagit lifts - Texass baby!

[Spacebound]

Legs, Quad focused.

BB Squats

60x5 

70x5

80x6 x6 (2sets)

Deads

100 x5

120 x5

130 x5 x5 (2sets)

Front Squats (first time ever)

Bar x6

30 x6

40 x5

50 x5

60 x5 x5 (2sets)

Leg Ext

135 x8

180 x8 x8 (2sets)

195 x8

 

Everything was fairly easy. Was a great workout all in all. 

Will be telling the leg press to f*ck off and will be doing front squats from now on. Love the feel on the quad but shoulders got sore from them. Probably went a bit heavy on these for a deload workout but f*ck it.

Been doing foam rolling and a few stretches and shit before each work out and seems to be having a postive effect but my mobility is still shit really.

Candito 6weeks starts tomorrow and it looks like my brother is going to join me on it. Should be fun. 

[Spacebound]

Day 1 Week 1 Candito 

 

Upper Body

BB Bench

50x10

60x8

65x8

70x6

60x6

 

DB Rows

24x10

28x10

30 x8

34 x6 x6 (2sets)

 

OHP

40 x10 x10 (2sets)

42.5 x8

45 x6

 

BB Curls

21 x12 

26 x10 x8 x8

 

DB Bench

18 x10

22 x8

24 x8 x8 (2sets)

 

Lat Pull downs med/wide grip

80 x10

90 x10

100 x8

110 x8

 

 

First day went smooth, not to much trouble at all. Added more weight to the bench as im doing the same percentages based on my max but i can easily rep more at a given percentage <100.

Really liking DB rows, the squeeze is awesome and the weight today was fairly easy. Will bump it up next time.

 

 

[Leeroid]

Will be telling the leg press to f*ck off and will be doing front squats from now on. Love the feel on the quad but shoulders got sore from them.

Great decision

 

[Spacebound]

 

Will be telling the leg press to f*ck off and will be doing front squats from now on. Love the feel on the quad but shoulders got sore from them.

Great decision

 

Gotta give the credit to Dan Green for the decision (been watching his videos). Hopefully should be see more carry over into the squat and dead, along with much better quad development.

[Leeroid]

I find its really good for the upper back. Those last few reps, the bar really tries to hunch you over. I believe it carries over to the deadlift by helping you keep that back straight

[Spacebound]

Re: Leeroid, good point i do remember Dan talking about that.

 

Lower body today.

 

BB Squats

90 x6 x6 x6 x6

Deadlifts

132.5 x6 x6 (2sets)

Front Squats

40 x8

50 x8

60 x6 x6 (2sets)

Stiff Leg Deads

80 x8

90 x6 x6 (2sets)

Leg Curls

140 x8 x8 x8

 

Good workout, quads got hit hard. Doing the BB Squats was pretty hard at that weight for so many reps and sets. Effect my deads, struggled to get out 6reps and could feel the quads struggling. 

This work out was a bit of test weight wise for the accessory stuff. Next time more weight for front squats and stiff legs. 

Also thinking about buying some SBD knee sleeves

[Spacebound]

Upper Body Week 1

 

Have caught a cold, so feeling average as shit.

 

BB Bench

60 x10

65 x8

70 x6 x6 (2sets)

 

DB Row 

24 x10

28 x10

32 x8

36 x6

 

OHP

40 x10

42.5 x10

45 x8

47.5 x6

 

BB Curl

26 x12 x12 x10 x8

 

Dips

BW x12

10 x10

15 x10

20 x8

 

Side Lateral Raises

8 x10

9 x8

10 x8

 

Work out was pretty good, aside from having a cold which was slowing me down, felt puffed i guess. Didnt push to hard because of this, and also the next workout is also upper body.

Anyone got any mad idea's that beat down the cold. Will be taking animal pak and drinking more OJ (vit C) and generally trying to eat healther as i hate being sick.

 

 

[Spacebound]

Legs again.

 

BB Squats

95 x5 x5 x5 x5

 

Deadlifts

140 x3

135 x3 x3 (2sets)

 

Front Squats

65 x5 x5 x5 x5 x5

 

Leg Curl

140 x10 x10 x10

 

 

Feeling shit as f*ck today with the cold. Never sweated so much before and rest times werent short either (2-3mins)

Loved the front squats today, f*ck they are good. Will hopefully push the weight when im feeling 100% again.

Back squats were good also, was hoping they would be easier than they were but still got them out.

Deadlifts sucked dick today, forgot my liquid grip and just generally felt like shit. 140 felt like death when it should have been fairly easy for 3 reps. So decided to drop the weight to 135 that felt hard so just gave up for the day.

[Spacebound]

Upper Body - 

 

BB Bench

70 x10 (max reps and PR)

 

BB Bench paused

62.5 x6 x6 x6

 

DB Row

26 x10

30 x10

34 x8

38 x8

 

OHP

42.5 x10

45 x10

47.5 x8

50 x6

 

Lat Pull Down med/wide grip

100 x10

110 x10 x8 (2sets)

120 x8

 

DB Bench

24 x8

26 x8 x8 (2sets)

 

BB Curls

26 x10 x10 (2sets)

31 x8 

 

Today was good, was happy with Bench. Pushed a bit harder today and the last set/last rep was basically to failure on everything, except for pause bench which had resonable speed.

 

 

[Spacebound]

Legs - Week 2

 

BB Squats

90 x10 (max reps and PR)

 

Deficit Deads

120 x6 x6 x6 x6

 

Front Squats

70 x5 x5 x5 x5 x5

 

Seated Leg Curl

140 x10

150 x10 x10 (2sets)

 

 

Today went fairly well. Was a hard train due to going for max reps on the first exercise. 

Tried Deficit Deads for the first time and they were hard, was probably about a 1.5-2inch deficit. I find the hardest part of the dead if off the ground. So with any luck this will help a bit. But again felt so damn heavy.

Front squats felt heavy as shit too. Might stick to 70 again next work out or maybe 72.5, we'll see.

 

 

[Spacebound]

Upper body.

 

BB Bench

62.5 x10

67.5 x8

72.5 x8

 

pause bench

65 x6 x6 x6

 

db row

30 x10

32 x10

36 x8

38 x6

 

miltary press

45 x10

47.5 x8

50 x6

 

lat pull down med/wide grip

110 x10

120 x10

120 x8

 

db bench press

26 x8 x8 (2sets)

28 x6

 

machine curls

3sets

 

 

 

bench was good today, military press was hard as. 

 

 

[Spacebound]

Legs

 

BB Squats

92.5 x10 (max reps)

 

Deficit deads

120 x6 x6 x6

 

Front Squats

75 x3 x3 x3 x3 x3

 

Seated Leg Curl

150 x8

160 x8 x8 (2sets) probably a bit heavy

 

Stiff Leg Dead Lifts

90 x6

95 x6 x6 (2sets)

 

 

Was a good train, but was long today. The bb squats were so hard, had like a 1-2 second rest in between reps. Looking forward to less reps.

Threw in stiff legs at the end and i think i will replace seated leg curl with these, as i feel ill get more out of them in terms of carry over.

 

[Spacebound]

Upper Body

 

BB Bench

62.5 x10

67.5 x8

72.5 x8

 

Pause Bench

70 x5 x5 x5

 

DB Row

32 x10

36 x8

38 x8

40 x6

 

Miltary Press

45 x10

47.5 x8

50 x6

52.5 x6 (last rep was the slowest of my life)

 

Dips

+15 x10 x10 (2sets)

+20 x8

 

Side Lateral Raises

8 x10

10 x8 x8 (2sets)

 

Machine Curl

3sets

 

Worked out with a mate from Uni, so rest times were pretty long haha. Was pretty casual work out but still hit what i needed too.

Real happy with pause bench and DB rows, been wanting to hit the 40kg DB.

 

[Spacebound]

Upper body

 

bb bench

77.5 x3 x3 x3

pause bench 

75 x3 x3 x3

 

Db row 

36 x8 x8 x8 x8

 

ohp

47.5 x8 x8 x6(couldn't get 8)

 

lat pull down med/wide

110 x10 x10 x10

 

db bench

22 x8

24 x8 x8 

26 x8

 

machine curls

3 sets

 

 

was feeling pretty tired today. Went alright 

[Spacebound]

Legs,

 

BB Squat

100 x5 x4 (failed 5th)

95 x5

 

Deadlifts

140 x5

145 x5

147.5 x5

 

Front Squats

70 x5 x6 x6 x6

 

 

Gutted i couldnt make 5 reps at 100 but oh well. Was also short on time.

[Spacebound]

Upper Body - Week 3 

 

BB Bench

75 x5 x5 x5

 

Pause Bench

70 x6 x6 x6 

 

DB Row

40 x6 x6 x6

 

Miltary Press

50 x6

52.5 x6 x6 (2sets)

 

Pull downs med/wide grip

110 x6

120 x6 x6 (2sets)

 

Machine Curls

3sets progressive weight each set. x6reps

 

 

Started to track macro's in my fitness pal. Going for 3150 30f/45c/25p or 105f/354c/197p as i write this its only 2 oclock and ive only got 600 cals left

also im about 82.5kg today, weight has been pretty consistant lately which is good.

 

EDIT: Marcos came for the day were 3162 99f/341c/217p so not perfect but not bad. At this stage I think the total is more important

[Leeroid]

Are you trying to maintain weight?

[Spacebound]

Are you trying to maintain weight?

 

 

Yeah, do a bit of a recomp.

I dont really know what sorta macro's i need so im going to try to stick to things for a week then adjust as i need. Protein will be kept above 1gram per pound, aside from that everything is subject to change.

Being 82kg odd im pretty weak for my size so i really want to gain some strenght and not gain weight. 

Im by no means lean, so prehaps when i have my macro's more sorted even drop some weight/fat but gain some strenght.

[Spacebound]

Legs,

 

BB Squats

60 x5

70 x5

80 x5

90 x5

92.5 x3

95 x3

97.5 x3 

100 x3

 

Deficit Deads

110 x5

120 x3

125 x3

130 x3

135 x3

 

Front Squats

60 x5

75 x5 x5 x5

 

 

Todays workout was a bit of self regulation. Due to lack of sleep/none as im a lazy student haha. 

Thought id take it pretty easy but still try some high-ish numbers (for me). Just looks like more volume as i added in sets i dont usually show. Still warm up for a couple of sets at less on.

Anyway went pretty well, still was hard too get 3reps @100 on back squats.

[Spacebound]

Upper body

 

BB Bench 

75 x6 x6 x6 

Pause Bench

70 x5 x5 x5

DB Row

40 x6

42 x6 x6 (2sets)

OHP

50 x6

52.5 x6 x6 (2sets)

Dips

+15 x8 x8 (2sets)

+20 x8 x8 (2sets)

Machine Curls

3sets x6 reps

 

 

Bench was supposed to be 2.5kg heavier every set. But bar was only 17-18kg, found this out afterwards. Pushed out the reps with out to much trouble which was good.

 

[Spacebound]

Legs,

 

BB Squats

102.5 x3

105 x3

107.5 x3

Deficit Deads

130 x5 x5 x5

Front Squats

77.5 x3 x3 x3 x3 x3

Leg Curls

150 x8

160 x8 x8 (2sets)

 

 

Good work out today. Front squats went well. Feel like i could use some more hamstring work.

[Spacebound]

Upper Body,

 

BB Bench

75 x3

77.5 x3

80 x3

Pause Bench

72.5 x5 x5 x5

DB Row

32 x10

36 x10

38 x8

40 x6

OHP

45 x10

47.5 x8

50 x6

52.5 x4

Lat Pull Down

100 x8

110 x8

120 x6 (failed)

DB Bench

24 x8

26 x8

28 x8 x6 (2sets)

 

 

Trained later today gym was pretty crowded which was shit.

 

 

[Spacebound]

Legs,

 

BB Squats

107.5 x3 x2 (Was supposed to get 3 reps on both sets, but racked it as i knew i wasnt going to get the third.)

 

Dead Lifts

150 x3

157.5 x2

 

Front Squats

75 x5 x5 x5

 

Leg Curls

150 x6 x6 x6 x6

 

I was gutted to only get two reps on my second set of squats. But doesnt matter to much. 

Deadlifts were slow as shit really, ive got a video of the last set i might upload. I think because the bar had crazy deep knurling and was tearing up my shins i wasnt inclined to 'rip it up' as hard.

On a side note im thinking i should get a belt and knee sleeves (SBD's). Unsure of what sort of belt to get, feel free to recommend. I would just use the belt on the heavy sets of squats prolly.

 

[Spacebound]

Upper body,

 

BB bench 

77.5 x3

80 x3

82.5 x3

 

pause bench

75 x3 x3 x3 

 

db row

34 x10

38 x8

40 x8

42 x8

 

ohp

47.5 x8 x8 x6

 

pull ups

bw x7 x7 x7

 

dips

+15 x8

+20 x8 x7

 

db lateral raises

6 x8

8 x8

10 x6

8 x10

 

 

new bench rep PR and same with db rows. Dips, lateral raises and ohp was a battle.

decided to do pull ups rather than lat pull down as the machine was feeling real shit.

[Spacebound]

Lower Body

 

Back Squats

100 x1

110 x3 (dirty fucking grinders)

100 x2

 

Deadlifts

150 x2

155 x2

160 x2

165 x2

 

Front Squats 

80 x3 x3 x3 x3 x3

 

Leg Curls

140 x5

160 x5

170 x5 x5 x5

 

 

Good session. Got some video footage aswell so will upload sometime to keep a record.

As above squats were so slow grinders @110, suprised i got 3, went down expecting to fail.

Was stoked with deads, pulled a double at my max probably had 1 left in the tank to.

 

 

Video,

• Squats was back off set @100kg
• Deadlifts was top set @165
• Front squats was thrid set @80