Mpresiv's Journal

  • Thread starter Thread starter mpresiv
  • Start date Start date
Well here we go...lol. My current stats: 5'6 172lbs ( i think), roughly 8% bodyfat. I'm not on a diet of any kind right now, just eating what i want. I'm also not "on" right now. Just got back in the gym from a 3 week lay off. Strength has lowered a little bit but as far as "look" I'm about the same as before I laid off. To give you a better understanding of what i'm doing in the gym now, I'm trying to improve on chest, lower back/lats, and hams, so right now i'm doing chest and hams twice a week and I alternate my back workouts every week. One for width and one for thickness. I use to do back twice but I'm stressed for time. If you have any questions feel free to ask. I'll try to post as much as i can...

Today: BACK AND CALFS...

BAR ROWS: 4 sets + warm up
15 reps 135lbs
10 reps 185lbs
6 reps 185lbs squeeze at the top
4 reps 225lbs
10 reps 135 squeeze at top

CLOSE GRIP CABLEROWS: 3 sets
10 reps 120lbs
6 reps 150lbs
6 reps 170lbs

DUMBELL ROWS: 3 sets
3 second squeeze at top
10 reps 60lbs
6 reps 75lbs
8 reps 75lbs

HAMMERSTENGTH ONE ARM ROWS 3 sets of 8...dont know the weight used..

CALFS: STANDING CALF RAISES (SMITH MACHINE)
4 SETS of 20+ reps w/ 12 plates...

seated calfs.... 3 sets of 12...
 
When you train are your sets to failure, close to failure, all to failure....etc. Curious.
 
Stout1 said:
When you train are your sets to failure, close to failure, all to failure....etc. Curious.
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Some of them are to failure, mainly basic movements like bar rows and things like that. Mostly all of my exercises are done very strict, on back I squeeze it for all its worth. lol. ...so i tend to go a little lighter on the weight so i can do this. Core movements are done heavy and to failure though... Also, most of the time I dont really count reps, so if you see me doing an odd number of reps that is why. I just focus on what my muscles are feeling like.
 
don't tell me your one of those bastards that can eat anything and still be at 8% bf lol ;)
 
buffness said:
don't tell me your one of those bastards that can eat anything and still be at 8% bf lol ;)
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yes I think he is, lucky freak!

awesome (about freaking time you posted this) journal
 
goes4ever said:
yes I think he is, lucky freak!

awesome (about freaking time you posted this) journal
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Thanks bro. Most of the exercises I do are the same week by week except for back, so it may get a little boring in here.....lol. I'll try to post as much as i can. I'll post pics in the months to come and any cycle stuff i do i'll post here too. :)
 
Awesome mpresiv!! 8% you lucky bugger!! I look forward to following this. Post as many pics as you like ;)
 
Real quick....

Today was my second chest and ham day. Kinda light BTW. In and out in around 45 minutes

STANDING LEG CURL MACHINE 4 SETS @ 70-100 LBS
LYING LEG CURLS 3 SETS SAME WEIGHTS
STIFF LEGGED DEADS W/DUMB BELLS 2 SETS 60LBS DB'S

INCLINE BENCH 3 SETS, 10 REPS @ 185-225LBS
FLAT BENCH 3 SETS, 6-8 REPS @ 185, 225, 275LBS (3 REPS)....

(Very quick workout)
 
Nice workout mpresiv...I'd drop dead if I saw a guy in our gym doing SLDL's. Christ, the majority of them have NO clue what they are I'm sure.
 
irongirl said:
Nice workout mpresiv...I'd drop dead if I saw a guy in our gym doing SLDL's. Christ, the majority of them have NO clue what they are I'm sure.
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Yeah, they dont do them in my gym much either....lol. Come to think of it i'm the only one of the glute machine too.......;). Oh well
 
LEG DAY:

EXTENTIONS: 3 SETS
15 REPS AT 70LBS
10 REPS AT 90LBS
10 REPS AT 120LBS

SQUATS: 4 SETS (ALL the way down)
12 REPS AT 185LBS
8 REPS AT 225LBS
4 REPS AT 315LBS
12 REPS AT 225LBS

WALKING LUNGES: 3 SETS
40-50 YARDS WITH DUMBELLS EACH SET

HACK SQUATS: 3 SETS
12 REPS AT 4 PLATES
10 REPS AT 6 PLATES
10 REPS AT 4 PLATES

SEATED LEG CURLS: 4 SETS
10-12 REPS AT 70-80LBS

I didnt hit legs last week so i was pretty thrashed after this workout. It was around 17 sets total...lol. Typical leg day for me. Weights are moderate, nothing too heavy. I alternate leg workouts each week like I do Back, so next week it will be different. Workout took around one and a half hours ~ one hour 45 minutes.
 
goes4ever said:
pretty intense bro, would cripple me, I would never recoup
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The majority of the week isnt as involved as leg day. Honestly leg day is torture for me. I have to go on a day I'm off and at a time where no one is in the gym. I like 100% focus on that day.

It is hard for me to recover from taht workout. I'm usually sore for about 2-3 days after, but I see tremendous gains from it.
 
BACK:

PULLUPS: 4 SETS OF 10

PULLDOWNS: 4 SETS
12 REPS AT 120LBS
8 REPS AT 150LBS
4 REPS AT 170LBS
12 REPS AT 100LBS

DUMBELL ROWS: 3 SETS OF 6 AT 90LBS (3 SECOND SQUEEZE AT TOP)

UNDER-HAND PULLDOWNS: 3 SETS
10 REPS AT 100LBS
8 REPS AT 130LBS
8 REPS AT 130LBS

DEADLIFTS: 4 SETS
10 REPS AT 185LBS
10 REPS AT 225LBS
6 REPS AT 275LBS
6 REPS AT 275LBS
 
Second chest and ham day. I forgot to post the first earlier this week...sorry..

STANDING LEG CURL MACHINE 4 SETS
LYING LEG CURLS 3 SETS SAME WEIGHTS
STIFF LEGGED DEADS W/DUMB BELLS

INCLINE BENCH 3 SETS
FLAT BENCH 3 SETS
 
sorry bout that. Its the same exact workout I put for last weeks chest and ham day. Its around the same weights.
 
LEG DAY: Not a good workout today, just wasnt feeling it. I'm going to have to switch up leg day to another day of the week or at a different time. Sundays arent doing it for me on legs anymore, my workouts havent been good for a while..

STATIONARY LUNGES W/ BAR: 3 SETS
15 REPS AT 95LBS
10 REPS AT 135LBS
10 REPS AT 135LBS

CLOSE STANCE SMITH SQUATS: 4 SETS (THESE ARE HARD AS HELL BTW...LOL)
12 REPS AT 135LBS
10 REPS AT 135LBS
6 REPS AT 185LBS
10 REPS AT 135LBS

HACKS: 2 SETS
12 REPS AT 4 PLATES
10 REPS AT 6 PLATES

EXTENTIONS: 2 SETS
12 REPS AT 90LBS
10 REPS AT 90LBS
 
Looks like you have a higher volume in yer individual WOs. Ya think the volume of yer WOs feels good? I personally like more volume in my WOs.
 
It seems to work better for me. I like to multiple things for each body part at different angles. I grow at a slower pace with lower volume. I tend to lean more toward mid to high volume training.
 
Just thought i'd add some pics to my journal. These are current. Bout 176, 8% bf, and off cycle. Been off since around june. Oh , dont laugh at my room
 
actually your room looks pretty good for a single guy!

you look better everytime I see your pics!
 
lookin thick man. I myself like higher volume. especially biceps and forearms. It just feels better. My shoulder is another reason I like it better.
 
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