All the Gainz

[Jimihendrixq]

Probably just going to log 1 week per month or so. Too lazy to update erry day. Anyway...

 

Using weight (lbs) x reps btw. Still cutting to look good in my bikini this summer

 

 

7/17/14 Chest, Tris, Abs

 

Flat Bench

135x10

155x8

165x5

175x4

185x3

195x1

165x4

135x8

 

Decline Bench

135x10

155x6

155x6

155x6

 

Cable Fly + Pushup Superset

20x10 + 10

20x10 +10

20x8 + 10

20x8 + 8

 

Rope Pulldown + Dip Superset

50x8 + 10

50x8 + 10

50x8 + 10

50x6, 30x6 + 8

 

Overhead Dumbbell Extensions

45x10

45x10

50x8

50x8

 

Woodchoppers + Leg Raise + Weighted Crunch Superset

50x15 + 10x20 + 10x20

50x15 + 10x20 + 10x20

50x15 + 10x20 + 10x20

 

 

[travisty]

nice

[Bjorn]

Keep us updated buddy.

[f34r]

nice nice

[Chirpp]

gainz

[ORP]

pics

[Urka]

Nice man

[Jimihendrixq]

Your wish is my command

 

dat dick skin arm action

 

 

better ab lighting

 

 

tits

 

[Tris]

Nice lad, looking lean.

[Andrew]

▪█─────█▪

[Dog]

I take it you mean Pushdown not pull down lol.. nice, you're lean as fuck

[Jimihendrixq]

Pushdowns yeah my b. Calipers say I'm at 7% bf, not sure how accurate they are. Definitely the best cut I've done yet though, been able to maintain 95% of my strength while gettin those vascularity gainz. The strategy was to only go on a 200-300 calorie deficit and do it over a few months rather than try to do it too quickly. Plus I was never over 12% to start with which helped. Always kept a clean diet even when bulking

[Tris]

Small deficit over a long period is the way to go. 

[Jimihendrixq]

7/18/14 Back, Bis, Abs

 

Barbell Rows + Supinated Dumbbell Curl Superset

135x10 + 35x8

135x10 + 35x8

155x8 + 35x7

155x7 + 35x6

 

Weighted Pull Up + Prison Curl Superset

40x6 + 25x10

40x6 + 25x10

40x5 + 25x8

Body Weight x 12 + 25x7

 

Rear Delt Fly + Incline Curl Superset

15x10 + 25x10

15x10 + 25x10

15x10 + 25x10

15x10 + 25x9

 

Bench Dumbbell Rows + Preacher Barbell Curl Superset

40x10 + 50x10

45x10 + 60x8

45x10 + 60x8

45x10 + 60x6, 50x6

 

Lat Pulldowns + Pronated Barbell Curl Superset

100x10 + 40x10

120x10 + 40x10

120x10 + 50x8

120x8 + 50x8

 

Leg Raise + Crunch + Bicycle Superset

10x20 + 25 + 25

10x20 + 20 + 25

10x15 + 15 + 25

 

Barbell Spider Curls

40x10

40x10

40x8

40x6

Edited July 18, 2014 by Jimihendrixq

[Steroids]

Pushdowns yeah my b. Calipers say I'm at 7% bf, not sure how accurate they are. Definitely the best cut I've done yet though, been able to maintain 95% of my strength while gettin those vascularity gainz. The strategy was to only go on a 200-300 calorie deficit and do it over a few months rather than try to do it too quickly. Plus I was never over 12% to start with which helped. Always kept a clean diet even when bulking

 

7-8% actually looks about right lol gj mate. although you could even be around 9% if you had a pump and flexing hard in those pics, along with storing a good amount of your fat in the legs. regardless, defo an impressive physique for natty, although i'm going to strongly assume that you don't look like you lift, un-pumped in a t-shirt. 

[Jimihendrixq]

Took those pics a few hours after working out, so maybe a slight pump, but not as big as it could be. I store most fat in the love handle/lower back area when I'm not lean, I wish it went to the legs lol. And yeah I don't look huge in a t-shirt, but the vascularity and general form definitely shows pretty strong.

[Jimihendrixq]

7/19/14 Legs, Shoulders, Abs

 

Squats

135x10

185x10

205x10

225x8

245x6

275x3

 

Standing Barbell Overhead Press (Front)

85x10

95x10

105x8

115x6

 

Romanian Deadlift

135x10

185x10

225x8

225x6

 

Standing Barbell Overhead Press (Behind Neck)

65x10

85x10

85x8

95x6

 

Leg Press Machine + Calf Extension Superset

310x10 + 310x30

310x10 + 310x30

330x8 + 330x20

330x8 + 330x20

 

Shoulder Lateral Raises + Calf Raise Machine Superset

15x16 + 135x25

20x12 + 135x25

20x12 + 135x25

20x12 + 135x20

 

Dumbbell Overhead Press

50x10

50x10

55x8

60x6

 

Woodchoppers + Leg Raises + Crunch + Bicycles

50x15 + 10x20 + 25 + 25

50x15 + 10x20 + 15 + 25

[Tris]

Solid routine.

[Dog]

Needs rear delt targetting exercises

[Jimihendrixq]

Needs rear delt targetting exercises

 

Rear Delt Fly + Incline Curl Superset

15x10 + 25x10

15x10 + 25x10

15x10 + 25x10

15x10 + 25x9

[Dog]

Ah okay fair enough, only read the shoulder day

[Jimihendrixq]

Yeah I have to be careful with shoulder too, I tore a rotator cuff and had a partial SLAP tear from baseball about 6 years ago now. Couldn't afford surgery (lol US healthcare) so I've been rehabing on my own. Now I have impingement and get tendonitis/bursitis pretty bad if I overdo things. Can't do moves like face pulls or the pain is pretty bad. But strength is starting to come back and haven't had too many problems lately, keeping my fingers crossed that trend continues

Edited July 21, 2014 by Jimihendrixq

[Insecurities]

dat dere arm vascularity.

[Dog]

Yeah I have to be careful with shoulder too, I tore a rotator cuff and had a partial SLAP tear from baseball about 6 years ago now. Couldn't afford surgery (lol US healthcare) so I've been rehabing on my own. Now I have impingement and get tendonitis/bursitis pretty bad if I overdo things. Can't do moves like face pulls or the pain is pretty bad. But strength is starting to come back and haven't had too many problems lately, keeping my fingers crossed that trend continues

Do you do rotator cuff exercises ? With like 1kg on the cable

[Jimihendrixq]

Yeah, I do low weight dynamic/rotational stuff in between sets to keep things loose. I don't count stuff like that in logs though