RBurdge84's Training Log

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
for instance, at our new gym, my chick was like, did you see that jacked chick?! i was like who? then oh yea shes waaay smaller than you, she said no way! she's fukkin trippin, we ran into same girl today and she got the picture. i think the worst thing is to compare yourself to other peoole, esoecially when people like us cannot for the life of us see what others can

Youre right man. 100%, but it's hard af not to chase the biggest mofo in the gym.
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Leg day
squats 1x3 (365) 4x3 (335)
split lunge 3x10 (had to stop because I tweaked my back on squats)
hack press 6x8-10
triple drop set leg extension 2sets
hamstring curls 4x15
seated db bicep curls 3x25
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
(Chest focus)
bench press 10x2 (275) ss w crunches
incline db press 10x8 (80lbs)
hammer strength decline press 3x8
pull ups 5x7
rope pressdown 5x15
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Today's log (back)
deadlifts 4x5 (405) could only do 4 sets due to my low back. Really sore from squats the other day. Felt it through the rest of my back workout

hammer strength row 6x8
straight arm pull down ss with lat pull down 4x10
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Yesterday's log
giant set (overhead press, lateral raises, frontal raise) 4x12
hammet strength oh press 3x10
upright row 3x12
db curls 3x50
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
So I been changing my workout routine and it's a switch more toward hypertrophy training. Gonna run this plan for about 16 weeks. I will post my chest and leg workouts

chest
incline db press 12,10,8 (then triple drop set)
incline flys
barbell bench 5x6 (265lbs)
reverse pec dec 5x15
lateral raise 3x12
oh press 3x10

legs
hamstring curl (15,12,10,8) (last set drop set with partial reps)
squats 3x10, 2x6, 1x12 (heaviest set but burnout, apparently was a trick tom platz did with legs and lemme tell ya, 275lbs on 12 reps for squats was a mother)
leg press 3x8 (3 sec descent)
occlusion leg extensions 4x15
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Yesterday's log

1 arm db row pyramid sets 15,12,10,8,8 then drop set worked up to 125lbs
hammer strength high elbow row 5x8
facing away lat pull down 3x12
face pulls 3x12
single arm cable rows 3x12
shrugs 3x10
rack pulls 2x15
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Today's log (legs)
hammie curls 4 sets of 15
barbell squats 3x10 (135,185,225) then I did 2sets of 8 explosive (245,265) then 3 sets of 8 of grinding it out (285,305,325) only got 5 on last set because my low back was dying
hack press (heels together and toes pointed out, slow reps) 2x20
leg extension 3x20
leg curls 3x15
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Today's log (chest shoulders)
incline db chest press (3 warm ups)
1x8 (100lbs)1x8 (115lbs) 1x8 (130lbs, drop 100lbs 6reps, 75lbs 4 reps) L shoulder felt unstable on heavy weight

incline smith machine (pyramid set) 20, 15,10,5 reps (ISO hold on last 2 sets)

Incline fly 2x10 (drop sets)

lateral raise 3x10 with drop sets

reverse pec dec 3x15 with ISO hold at end of set
 
  • Like
Reactions: Jin

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Today's log. (Back) one of the best back pumps

straight arm pull downs for warm up

neutral grip lat pull down 3x10

t bar row 2x20 2x30 1x40 1x20 (each set went up in weight, using 25lb plates for greater ROM)

db pullover 3x10

rack pulls 2x10
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Monday (arms)
incline curls 4x12
ez bar curls 5x20
straigh bar pushdown 5x30
skullcrusher 3x15

tuesday (legs)
lying leg curls pyramid set (double drop set on last set ) 15,12,10,8
leg press (kept increasing weight until I fatigued at 10 reps) total of 5 sets
slow controlled smith machine lunge 4x8
occluded leg extensions 3x15
was supposed to do straight legged deadlift and hams wasn't feeling it so I said screw it and tried conventional deadlifts and hit a pr (got 585) and almost broke my back

Wednesday (chest)
hammer strength chest press 4x10
incline chest press (explosive reps) 3x6
pause bench press 4x5 (got to 315 and only got 3 reps)
incline db flys with drop sets 2 sets
bent over reverse fly 3x20
one handed cable lateral raise 3x15
overhead db press 3x 8
 
  • Like
Reactions: Jin

Jin

Retired UG Staff
Joined
Jan 20, 2017
Messages
13,853
Reaction score
22,715
Points
441
6 plate club is good for us non powerlifters. Great work.
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Today's log (legs)
hamstring curls (warm up) 4x12
felt really good on squats this morning I did 3 warm up sets and this was my working sets 1x10 (245) 1x10 (275) 1x10 (315)
leg extensions with ISO holds 3x12
hack press 3x20
leg curls 3x12
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
It's been a while but here's yesterday's log

back day

low cable row 4x10 (on top 2/3 movement)
lat pull down (heavy) only pull to forehead (4x8)
Low cable row 3x10
rack pulls 5x5
single arm pulldown 3x10
 

Gibsonator

Immovable Object
Joined
Apr 9, 2017
Messages
7,825
Reaction score
9,440
Points
283
keep it up man maybe get some db or bb rows in there
 

rburdge84

Elite
Joined
Jul 27, 2015
Messages
284
Reaction score
91
Points
0
Man it’s been way too long since I posted here. Been super busy getting married starting new job and all that mess but trying to find time to get to the gym working nights. Luckily will be on day shift in a few months. But here’s today’s log. I have lost some strength because the last 6 months I have fitten really lazy and I’m tired of it now.

dradlift 5x2 (405lbs)
hammer strength row 5x10 (3 plates ea side)
low cable row ss w/ face pulls
incline curls 4x10
spider curls 3x10
cross body curls 3x10

feels good to be back on the forum and reading up on the stuff and trying to keep the motivation up.
 

New Threads

Top