ok real gym times with ikz now

[Ikz]

Revamping original post as stats are way outdated.

 

What I was including since Sept 2013 was a broken workout program with little knowledge of proper exercises and forms and I believe I've revamped my schedule and diet now to finally match a decent proper workout plan.

 

 

Current weight as of June 20 2014 - 160lbs/72.3kg

 

Current 1RM ~ :

bench 185lbs

squat 285lbs

leg press 510lbs

preacher 130lbs

deadlift 275lbs~ 

 

General schedule, fluctuates dependent on daily tasks or current health issues:

Day 1 - Biceps, Triceps, Shoulders

Day 2 - Chest, Back

Day 3 - Legs along with any fillers

rest

Repeat

 

 

 

average day 1:

 

preachers x 4

tri pulls x 4

bent over delt raises x 3

dips x 3 or to failure

incline hammers x 3

db shoulder press x 2/3/failure

tricep extensions pyramided to failure

others put in include: skullcrushers, seated tri press, incline curls, tri pushups

 

average day 2:

 

flat db press x 3

seated rows x 4

seated chest flyes x3 set with reverse flyes x3

lat pulldowns x 3/4

shrugs x 4

decline/incline press (currently dbs, will switch to barbell when gym gets proper rack for it)

weighted hyperextensions to failure

others put in include: one arm db row, pullups

 

average day 3:

 

leg press x 3 or 4 if can be achieved to failure

thigh abductors/adductors x 3 superset

deadlifts x 4

leg extensions x 3

leg curls x 3

calf raises x 3

squats x 3 (currently off squats due to injury)

 

 

pics:

 

 

 

 

 

the chicken legs which I'm focusing hardest on at the moment, I was always afraid of deadlifts and squats so my previous workouts didn't include them, now they're my biggest concern. 

 

 

 

Edited June 20, 2014 by Ikz

[k or as i]

Good build but your chest and quads are not fitting your build you really need to start hitting them quads twice a week to match your upper body

Get a weightlifting belt for your squats and deadlifts it kind of starts to fuck up your lower back as your lifts get stronger

Edited September 2, 2013 by k or as i

[GFX]

i wish i could lift Braahhh Maybe one day ill be a sick kunt init

[Scimmy]

ur big

[Tris]

GET BIG MATE

[Veta]

Looking cute/big but my pics in tbff are better :)

[Uaex-Ali]

Nice stats

[Motif]

Keep going man I've got to update mine eventually been a bit.

[Logic]

nice tits

[Andrew]

when did u start juicing

[Dog]

Get a weightlifting belt for your squats and deadlifts it kind of starts to fuck up your lower back as your lifts get stronger

yh definitely don't do this.

[Elven Dremor]

Good luck buddy.

[Ikz]

Good build but your chest and quads are not fitting your build you really need to start hitting them quads twice a week to match your upper body

Get a weightlifting belt for your squats and deadlifts it kind of starts to fuck up your lower back as your lifts get stronger

 

my split as of 2 wks ago is chest/tris, bis/back/shoulders, legs, repeat. So legs are 2 or 3 times a week. 

[Rihana Pm Me]

needs moar test+tren

[will-turb]

You can tricep push down 200lbs? That's like 100kilos... but you only bench 25kilo dumbells? wtf

 

i bench 30s and usually only cable pushdown 40-50 kilos

[Ikz]

its 200lbs but it is a two handed exercise so it accounts to 100 each hand (or 42.kg)

[will-turb]

Yeah i know its 2 handed, still tho. Fuark

[Ikz]

tuesday september 3rd

 

gym was absolutely PACKED TO THE TITS. so many new people signed up today but some of the ladies id bang in front of everyone working out. time to start number hunting.

 

wide grip pull ups

bw x 12

bw x 9

bw x 7

 

reverse pec deck

85 x 12

100 x 10

115 x 10

 

cable bicep curls (was in pain cause i fucked up my wrists, currently wearing tenser bands or wrist straps)

32.5x12

42.5x10

47.5x8

 

seated rows

115 x 12

130 x 10

145 x 8

 

incline hammer curls

25 x 13

30 x 10

ds 20 x failure (12?)

 

lat pulls

85 x 10

100 x 10

115 x 10

 

deadlifts

135 x 10

175 x 10

205 x 9

 

hyperextensions

bw x 15

bw + 25 x 15

bw + 45 x 10 

 

 

absolutely shit day for back/biceps, got to the gym at 8:30pm was so packed there was literally a queue for each machine. didn't get to do side dumbbell raises because every bench was taken and i wasnt able to fit in to use the dumbbell rack as balance. people will be gone in a week though and I can get back to a regular routine. also tested a 1 rep max with deadlifts (275lbs, wasn't as hard as I thought I'm sure I could do 305 in a couple weeks)

Edited September 4, 2013 by Ikz

[Dog]

Yeah i know its 2 handed, still tho. Fuark

Probably a machine, or a bodged cable machine... I don't think huge ifbb probs could even pushdown that much

 

also lol at the above exercise ordering.

Edited September 4, 2013 by Dog

[Ikz]

 

Yeah i know its 2 handed, still tho. Fuark

Probably a machine, or a bodged cable machine... I don't think huge ifbb probs could even pushdown that much

 

also lol at the above exercise ordering.

 

 

would of loved to do deads first but every bar in the gym was taken until 30 min before close. 

[Dog]

 

 

Yeah i know its 2 handed, still tho. Fuark

Probably a machine, or a bodged cable machine... I don't think huge ifbb probs could even pushdown that much

 

also lol at the above exercise ordering.

 

 

would of loved to do deads first but every bar in the gym was taken until 30 min before close. 

 

Not even just deads first, the fact that you did rear delts almost first, biceps randomly between back exercises? lol

[Ikz]

 

 

 

Yeah i know its 2 handed, still tho. Fuark

Probably a machine, or a bodged cable machine... I don't think huge ifbb probs could even pushdown that much

 

also lol at the above exercise ordering.

 

 

would of loved to do deads first but every bar in the gym was taken until 30 min before close. 

 

Not even just deads first, the fact that you did rear delts almost first, biceps randomly between back exercises? lol

 

back/biceps same day. was a real half-ass day because it was so full, I'll go earlier today for legs. 

Edited September 4, 2013 by Ikz

[Rihana Pm Me]

i feel you on the cable bicep curls.

 

my wrists r so fricked from tennis+jacking off i cant even barbell curl 45 lbs without feeling it in my lower wrist.

 

but for some reason i can cable curl the whole stack with 0 pain and all bicep action.

[DeltaPapa]

my wrists r so fricked from tennis+jacking off i cant even barbell curl 45 lbs without feeling it in my lower wrist.

 

 

You not got a EZ bar at your gym?

 

they are heaven if u got shit wrists like myself

[Dog]

 

 

 

 

Yeah i know its 2 handed, still tho. Fuark

Probably a machine, or a bodged cable machine... I don't think huge ifbb probs could even pushdown that much

 

also lol at the above exercise ordering.

 

 

would of loved to do deads first but every bar in the gym was taken until 30 min before close. 

 

Not even just deads first, the fact that you did rear delts almost first, biceps randomly between back exercises? lol

 

back/biceps same day. was a real half-ass day because it was so full, I'll go earlier today for legs. 

 

u still dont do bicep isolations inbetween back exercises rofl. do isolations last..