Ah now we're talking!
Well as i turn 20 today i'm thinking i should post a lot of my past couple of months progress. Wich by the way have been outstanding.
Note that i've changed the sets range for the big muscles from 3sets x12reps to 4sets of 12reps. Small muscles remain the same by 3sets of 12reps.
The battle for 100kg/220lbs bench press continues. Now closer than ever i can bench press 80kg/176lbs 6 times as the 4th set.
The struggle is real. I've been implementing the dumbbell presses on my workout routine too, to get that sweet wide bulky chest.
As for the dumbbell press i can do 25kg/55lbs 12 times as the 4th set, flat AND Incline both, BUT 27.5kg/60lbs somehow are too much for me. I've tried benching them 3 times max, they seem to hit my lats alot
I can't raise those dumbbells up on my own on the incline. That's the weird part. Like 2.5kg/5lbs is a huge difference
Well, what the hell, when the right time comes, i will.
As for the barbell incline bench press i can do 70kg/154lbs 6-7 reps on my own as the 3rd set. I'm telling you, that shit weights a ton.
The trick to progress to these new weights was that i should start with lower weights on the first sets and build my way up to the final set wich includes the max weight.
Before i used to do 3 sets of concentrated weights, with a progress only of 5kg/10lbs per set. Now i start for ex. flat bench : 50kg/110lbs x12, 60kg/132lbs x12, 70kg/154lbs x10, 80kg/176lbs x6.
The progress is 10kg/22lbs per set.
As for the back i can do Chainsaw with 30kg/66lbs x12reps as the 4th set on a 90 degree angle. Pulldown Lat Machine (Wide grip) up to 60kg/132lbs.
I've also been doing Hammer Grip Pullups 4 sets, wich has really put some pain in that back. But i lack the back strength at Wide Grip Pullups
I can only get up 8 times as 1 single set
I can't make at least 3 sets. Well progress is there so i will do them with time. I just need to get used to it. I've been using it as a great warm up.
Where do we go next, oh yeah holy moly arms. The skull crushers are the bang. 25kg/55lbs +EZ bar weight for 6 reps as a 3rd set is a really good crusher. Also one handed cable pushdowns with 20kg/44lbs really hit me hard.
What can i say next.. um.. oh yeah the French Press. There is a trick to it someone in the gym tought me. In order to extend the triceps furthermore a gym buddy has to lower the dumbbell lower than you can, behind you. That will really give you an extension at your triceps. Be carefull as the 1st time i've tried it, it ripped open them alive. Was in pain all night xD
Moving on to biceps i can do 17.5kg/38.5lbs dumbbells concentrated curls. Oh yeah. And some nice Preacher curls with 25kg/55lbs +EZ bar weight really get the max pump.
I've also tried a lot of hammer curls wich helped me extend the biceps and making it thick. Standing Cable curls with 35kg/77lbs will get the blood flowing through those bicep veins.
Finally the leg day. Burn baby burn. 100kg/220lbs squat on the smith machine has made my legs like a titan. the only downside is that i can't lower myself other than 90 degrees wich means i have bad knees
((
Fucking hell i really want to touch that grass with my ass but when i get up the pain on the knees is unbearable. Moving on to the leg extension with 80kg/176lbs has formed those quads pretty well.
Bodyweighted single calf raises etc...
As for the shoulders 25kg/55lbs Military Press burns me good. I've been using smith machince for shoulders too. Behind the head press with 30kg/66lbs + Smith Machine Bar Weight, and shrugs are totally mass builders.
I've had a couple injuries too. Actually as i'm writing i'm injured on my left foot. When i was doing pullups for warm up 1 week ago i fell bad on my ankle
It swell up. It still is but now as much. It hurts like hell when i'm moving, that i can't walk straight with my left foot. Meh it will pass. But i haven't skipped the gym not 1 day tho hehehe. Sure i had to skip the squats and calf raises from my last leg day but i've stood up for those quads
Now that i weight 83kg/182pounds i'm quite bulky for 5'11 (180cm) By the 1st look you can obviously tell that i lift xD Damn i love myself and my gainz.
Last time i measured my arms wich was 1 month ago they were 41cm/16inch. Now i'll measure them again tomorrow and see the new results