THEWALL get bigger and stronger log

Thewall · Mar 17, 2024

Back shoulders biceps forearms

T-bar row
190x15, 12,10, 9

pull ups
15, 10, 8

dumbbell incline lateral raise
20x 21, 16, 15, 13, 12, 10

barbell spider curl
45x 15, 13, 12, 11, 10, 9

barbell standing wrist curl
90x18, 15, 16, 14, 12, 10, 9

Thewall · Mar 19, 2024

Chest triceps calfs shoulders biceps

dumbell press
85x13, 9, 8,7

barbell incline press
180x10,7,6,5

ez bar overhead extension
75x13, 11, 10, 9, 9, 9

single calf raise
19,16,15,15,14

dumbbell bent lateral raise
25x20, 15, 13

dumbell lateral raise
30x 16, 15, 14

ez bar curl
55x14, 12, 11, 11, 10, 9

Good workout everything went up again and every set was taken to failure. I am down to 190 now so happy I am continuing to progress even though I have lost weight!!

Thewall · Mar 21, 2024

back biceps forearms

nuetral weighted pullups
30x10, 9, 7

bent over dumbbell rows
75s'x11, 10, 9

dumbbell row on incline upper back
50x12, 12, 11

ez bar preacher curl
45x16, 15, 11, 11, 10, 9, 9

dumbbell standing wrist curl
50s' x18, 15, 15, 14, 12, 11, 10, 9

did legs yesterday, forgot to record

Thewall · Mar 22, 2024

Triceps chest calf’s shoulders

Pushdown
60x20, 16, 14, 13

Dips
35x11, 10, 9, 8

Incline press
150x14, 10, 7, 7

Dumbbell fly
50x12, 9, 9

Single calf raise
19, 17, 16, 15

Rear delt flies
Minis x 23, 19, 17, 16

Shrugs off incline
70s’x 18, 17, 16, 16

Another good workout
Weight 190. Waist dropped another 3/8

Thewall · Mar 24, 2024

yesterday

stiff legged deadlift
205x12,12,10,9

sissy squat
22,20,16,12,11

Todays workout
Back shoulders biceps forearms

T-bar row
195x15,13,11,10

pull ups neutral grip
16,12,9

incline dumbbell lateral
25x16, 15, 13, 12, 11, 10

barbell spider curl
45x16,13,12,11,11,10

barbell wrist curl
95x17,16,14,13,11,10,9,9

Great workout today, it helped it was a high carb day. I will deload next week and then hit another 5 weeks. I think I will do the first template I did prior to this one, still training 6 days a week. I just like the set up a little better.

Thewall · Mar 26, 2024

Deload week

Chest triceps shoulders calfs biceps

Dumbell press
70x6,4

incline press
160x5,4

ez overhead extension
70x6,5

single calfs
9,8

dumbbell bent lateral raise
20x11,8

dumbell lateral raise
25x8,7

ez curl bar
50x7,6

easy workout
Mondays weight after high carb day 193
Todays weight after low carb day 188

Thewall · Apr 3, 2024

egs, calfs shoulders abs

Back at it 3 in the tank after a week of deload

leg extension
70x20,16

dumbell split squat
30x15,15

dumbell stiff legged deadlift
100x10

dumbell lateral raise leaning forward
25x12,11,10

single calf raise
17,15

hanging leg raise
10,9

Hit heavy bag 4 3 min rounds 1min rest between

weight 189 in morning

Thewall · Apr 4, 2024

Chest, shoulders triceps biceps

Dumbell press 3 in tank
70x14,12,11

incline dumbell press
50x15,12,12

cable pushdown
50x12,11,10

dumbell face pull off incline bench
30x 12,12,11

Ez bar curl
55x10,10,9

Thewall · Apr 5, 2024

legs calfs

leg extension
70x15,15,14

lying leg curl
light band each leg x15,15

Barbell squat High with manta ray
245x12,9,6

single calf raise
15,12

hanging knee raise
12,12

hit heavy bag 5 rounds 2 min

Thewall · Apr 6, 2024

chest shoulders triceps biceps

low incline dumbell press
80x11,11,8

flat dumbell fly
60x9,8

overhead ez bar tricep extension
75x9,8,8

dips
20x11,11

band raises mini band each hand
16,14,13

dumbell rear delt pull
30x12,10,10

wide grip ez curl
45x14,11,10

heavy bag 5 rounds 2 min

Felt stronger today in everything.

Thewall · Apr 10, 2024

chest triceps shoulders biceps

dumbell flat bench
80x11,10,9,8

incline dumbell bench
60x14,10,10

band pushdown
medium band x 13,12,11,11

dumbell face pull off low incline
30x13,11,10

bicep rehab work,(felt good on everything went light on right arm)

Thewall · Apr 11, 2024

Back shoulders biceps

Pulldown nuetral grip (tried to take biceps out as much as I could
90x14,11

bent over dumbell row 2 arm
50s'x12,12,10

incline dumbell row
50x10,9,9

ez bar upright row
55x13,12,11

cross body cable lateral
20x18,18,17

barbell curl light with wrist rotations

hit heavy bag just left arm 4 rounds 2 min

Thewall · Apr 12, 2024

legs, calfs abs

leg extension
80x15,15,14

lying band leg curl
light each leg x 16,16,13

barbell squat with manta ray heels elevated
250x12,9,7

single calf raise
16,14,13,13

hanging leg raise
13,13,12

Thewall · Apr 13, 2024

chest triceps, shoulders biceps

low incline dumbell press
85x11,10,8

dumbell fly
50x12,12

ez bar overhead tricep extension
75x10,10,10

dips
25x16,13,9

band cross body lateral raises
mini each hand x17,16,14

dumbell facepull (rear delt)
30x15,13,12

ez wide grip curl (light)
35x13,12,11

Increasing every workout!!

Thewall · Apr 17, 2024

legs shoulders calfs abs

leg extension
80x20,19,18

barbell split squat
55x15,15,14

seated leg curl
45x15,14,13

dumbell lateral raise leaning against bench
25x16,14,14,13,12

single calf raise
19,17,15,14

hanging leg raise
12,11,10,9

Thewall · Apr 17, 2024

Chest triceps shoulders biceps

Dumbbell press
80x15,11
Stopped after this, my left pec felt tight and I tore my pec there years ago so played it safe

Dumbbell incline
60x14
Stopped did not like feeling

Tricep pushdown
60x14,13,13,12

Dumbbell face pull off bench
40x11,11,11

Ez curl
35x20,16,13,12

Thewall · Apr 18, 2024

weight 191

back, shoulders, biceps

nuetral pulldown
120x18,15,13

bent over dumbell row (2 arm) (weight felt light today!)
70x12,10,10

incline dumbell row
50x11,11,10

barbell upright row forward lean
60x14,13,12

cross body cable lateral
20x18,14,15

ez preacher curl
35x18,15,13,12

Felt strong today. I was tempted to start throwing some heavier weight but I need to stay with game plan of controlling weight and trying to work muscle over movement

Thewall · Apr 18, 2024

Back shot from today, haven’t posted a pic in a while.

CohibaRobusto · Apr 19, 2024

Back is looking badass bro. Hard work paying off.

Send0 · Apr 19, 2024

Thewall said:
View attachment 50440
Back shot from today, haven’t posted a pic in a while.

sick shot man. Looking great!

THEWALL get bigger and stronger log

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