RBurdge84's Training Log

[rburdge84]

Day 2 of week 2

Alright here's day 2 of week 2
Bench press 1x3 (315lbs)
Rep drop bench press (4x2) 315 lbs
Flat db bench press 10x10 (75lbs)
Weighted pullups 5x7 (25lb plate on belt) had to drop from last week because biceps were sore from yesterday
Rope tricep extension 5x15 (120lbs)
Good workout. Can already feel stronger from last week. Good pump from workout and little soreness from legs earlier in the week

 

[rburdge84]

Day 3 week 2 (with accessory)

Deadlift 10x2 (315lbs) 45s rest fiurest 5 sets then 2 mins rest there after
Good morning 5x7 (85lbs)
Leg press 5x10 (450lbs)
Seated cable row 4x10 (165lbs)

Accessory work
Decline crunch 2x15
Reverse crunch on decline bench 2x10
Cable torso twist 2x15 (20lbs)
Leg extension 1x100 (50lbs)
Adduction machine 3x20 (50lbs)

Good week 2 the accessory days really got a good pump. All lifts felt good. Thinking of adding some shrugs on accessory day.

 

[PillarofBalance]

Go ahead and do the shugs then. Hell super set them to facepulls for some extra whatever.. good combo

 

[Spongy]

Eat moar bacon.

 

[Spongy]

Eat moar bacon.

Psych!!! Hahahahahahhahaha. Chicken. :32 (19):

 

[rburdge84]

Got it pillar I will try that one day next week on accessory day

And loud and clear spongy. Bacon wrapped chicken should do the trick lol

 

[rburdge84]

Week 3 wave 1 day 1 (legs)

Barbell squat 1x3 (335lbs)
Rep drop barbell squat 4x2 (335lbs) last set could only squeeze out one
Split lunge 10x10 (35lbs ea db)
Seated hamstring curl (90lbs) 5x15
Hyperextension 5x10 (35lb plate)
Kept rest to 3 mins on squat and around two mins in everything else.

Legs were shot tonight when I was done. Walking should be fun tomorrow

 

[rburdge84]

Day 2 of week 3 (accessory)

Did this workout with supersets
Superset 1
Seated db bicep curls 5x10 (35lbs)
Cable chest fly 5x10 (50lbs)
Superset 2
Standing db lateral raise 5x10 (20lbs)
Bent over unilateral cable rear delt fly 5x10 (15lbs)
Superset 3
Db shrugs 3x10 (65lbs)
Face pulls 3x10 (115lbs)
Good burn with the last two supersets
Did some incline walk on treadmill for 20 mins today just cus.

 

[rburdge84]

So last week was just a miss. With holidays and getting fat I only worked out twice. That is why its been a while since I have posted. But tonight I came back strong. This was tonight's workout which was a repeat of day 1 week 3

Squats 1x3 (315lbs)
Rep drop 4x2 (315) I know its less than last week but I know if I went to that same weight my form and depth would have been bad.
Split lunge 10x10 (40lbs) this was an increase and trust me I could tell after about set 5
Seated hamstring curl 5x15 (105lbs)
Hyperextension 5x10 (45lbplate) this was an increase and could def tell. Hamstrings glutes low back you name it and I felt it. Good finisher for the workout.
Bagel
Aminos
Creatine and protein for post.
^^ any suggestions on good bcaas would be helpful. Almost out and going to take advantage of cyber Monday tonight so I want to order bcaas and protein.

 

[ToolSteel]

Check out ethitech (sp?) nutrition. They sell it at tiger fitness, it's Marc lobliner's "generic" brand for the basics.

 

[rburdge84]

Week 3 day 2 (accessory)

So for this workout I was supposed to do 5 sets for each muscle group which I did but I switched up what exercise I did.

Bicep curls 5x10 first three sets I did ez bar curl to 10 reps with 80lbs
The next two sets I did seated alt db curls. 2x10 with 45 lbs

3x10 db fly (40lbs)
2x10 incline cable fly (20lbs)

Superset
One arm cable lateral raise 5x10 (25lbs)
Cable reverse fly 5x10 (17.5lbs)

Mile walk on 8 incline on treadmill

 

[Spongy]

AtLarge Nutrition for life! They actually manufacture their own suppl and use Stevia based sweeteners in their proteins. All natural baby!

 

[PillarofBalance]

Bcaa is ghey

 

[rburdge84]

Day 3 week 3 main lift day

So rest time on these sets was 45 seconds through set 5 then after set 5 it was 2 min rest.

Bench press 10x2 (275lbs) felt strong today. 275 felt light today. Almost was able to pause on reps.
Dumbbell flat bench 10x10 (75lbs)
Pullups weighted (25lb plate) 5x7 could use some tips on this. Have always struggled with feeling pullups in the lats.
Cable tricep extensions (used rope) 5x15 (50lbs)

Felt good pump in chest and tris with that limited rest time

 

[rburdge84]

Week 3 day 3 main lift

Today was last day and was ready for this workout to be over. Was hurting on this one

Deadlift 5x5 (315lbs) went light on weight and tried to focus more on form. Tend to lock out my legs on deadlift so I was working on form today.

Good morning 5x7 (135lbs)
Leg press 5x10 (545lbs)
Seated cable row 4x10 (165lbs) this lift felt good and felt strong on it and def felt it in back.

So that was my last day to wrap up from this last week of wave 1. All in all wave 1 was good, can feel stronger than before. I'm wanting lean up a bit more but spongy is helping me there. All lifts feel good and ready to start some new ones. I will post some pics on next wave to keep y'all in the loop. Have been feeling some knee pain and I sure hope that goes away soon.

 

[rburdge84]

It's been a while but yesterday's workout

45 S rest and 2 min rest after 5 sets
10x2 (275lbs) felt strong on this lift and could get good depth.
Front squat 10x10 (135lbs) was dying on this after set 5. Kept pushing and after that struggled to get 10 reps. I managed to get to 8
Romanian deadlift 5x15 (135lbs)
Hyperextension 5x10 (45lbs)

 

[rburdge84]

Tonight's workout (accessory)

Pullups3x10
Cable chest fly 1x100 (20lbs)
Db chest fly 1x100 (40lbs) rest pause to 100
Incline chest fly 1x100 (20lbs)
Preacher curl 1x100 (35lbs) rest pause to 100
Db curl 1x100 (15lbs)
Spider curl (45lbs) 10x10
Rear cable fly (10lbs) 1x100
Upright row 1x50
Lateral raise with db 1x100 rest pause with (15lbs)
Drop set from 50lbs-7.5lbs (db lateral raise)

 

[HydroEJP88]

You're killing it man, good job

 

[rburdge84]

Yesterday's workout chest emphasis

Bench press 5x5 (275lbs)
Incline db press 10x10 (65lbs)
Barbell shrugs 3x7 (315lbs) snatch grip 2x7 (225)
Tricep bench dip 5x15 (45lbs)

Def felt sore from day before

 

[IronSoul]

Just now seeing your log. You're getting in some good work in here. Looks like you had a good bench day with those doubles. What kind of program are you running right now?