Brock's 2020 Log

[brock8282]

Awesome man, thanks for posting these. I have a lot to learn still.

you bet man. I still feel I have so much to learn still myself.

 

[brock8282]

i just updated the other day but just wanted to post about what i thought was a shit workout yesterday.
Was a push day but just did chest and some shoulders as i was short on time.
It was one of those workouts that i just felt mentally and physically off. I still pushed myself as hard as i could but just left the gym disappointed as i didnt hit the numbers i was hoping too.

Full Workout:
Incline BB Press 385x6/7 , 315x12
Smith Machine shoulder Press
250added to bar to bar x9 rp 3 rp 2
Slight Decline Smith Bench
4ppsx7
DB Incline Fly Press
105sx9 105sx6
Machine Lateral Raise 1 double rest pause
220x12 rp 5 rp 4

Once i got home and looked over my lifts, I was quite pleased that that's the type of workout im disappointed in now

Videos of the top sets of Incline BB Press and DB Fly Press below

 

[CohibaRobusto]

That's still awesome man. I notice you use a smith for some presses. I hear people knocking Smiths sometimes. What do you like about it/use it for?

 

[Jin]

Both my pecs would suffer complete tears if I tried to press that much weight on incline. Nice work. Impressive, as always.

 

[brock8282]

That's still awesome man. I notice you use a smith for some presses. I hear people knocking Smiths sometimes. What do you like about it/use it for?

400 pounds is 400 pounds. When my stabilizing muscles get tired out i can use the smith to take them out of the equation and place as much possible force on to my targeted muscle as possible. People knock them thinking it's not "hardcore". Im trying to place as much mechanical tension on my targeted muscle so they certainly have a place.
I also like them on shoulder presses as My shoulders are beat up and i end up hurt when i try to barbell or db press with my shoulders for too long.

Also i think the smith can be a great way to learn to contract the muscle. I could never feel my chest on incline presses for the longest time until i started using the smith machine for incline presses. Was easier to focus on the muscle and figure out how to get a strong contraction.

I probably have more reasons but it is certainly a useful tool.

 

[mugzy]

brock8282 any updates?

 

[brock8282]

been a while since ive posted an update. weight has been sitting at 290lbs first thing in the morning. Appetite is still high. Things are clicking on all cylinders.
Routine has finally been settled in and on point. With my workout intensity i can not workout as often as i was trying. It was a waste of time. Settled in to working out 4 days a week. Sun, Monday, Wed, Fri. rotating push pull legs. Works out to hitting stuff roughly once every 5 days which seems to always be the right frequency for me.

Recent workouts:
Nautilus Pull Overs
285x 9+1, 230x 12
Dumbell Rows
195x 8 165x11
Lean over seated Cable Rope Rows
160x8 140x10
Chest Support TBar
Wide Grip 180x5
Neutral Grip 180x6
Ez Bar Curls
87.5x11 rp 4 rp 2 65x11
1arm side preacher curl neutral grip
35x14


Laying Leg Curls
245x 8 rp4 rp3
1 Legged Curl Machine
140x8.5 110x14
Safety Squat Bar Squat
375x 9 285x 12
Banded Leg Press
8ppsx12 8ppsx9




High Incline Barbell Shoulder Press
315x8 275x12
DB Side lateral Raise
70sx8 + 85sx10 partials
55sx11 + 85sx10 partials
Machine Laterals
220x9 200x11
Straight Bar Push down
95x12 95x11 95x9
(tweaked something in my chest so skipped chest work this day)


Barbell Rows
365x9 315x12
Rack Chins
Bw x9 x8 x8
Hammer Low Row
4.5ppsx10 4ppsx13
Dumbell Chest Support Upper Back Row
105sx7 85sx11
1 arm cable Curls
40x10 30x12
1 arm high cable curl
25x9 25x8


Seated Leg Curl
300x7 250x11
Stiff Legged Deads from floor
405x7 315x12
Banded Leg Press
10ppsx8 8ppsx 14
Squat Movement skipped because of knee pain.
Adductors
350x18 350x10
Glute Ham Raise
25lbsx7 10lbsx10


Seated Cable Fly
85lbsx 11
Incline BB Press
385x8 , 315x14
Hammer strength Shoulder
360x6 270x11
Weighted Dips
90x10 45x13
Machine Lateral Raise
220x12 (weird shoulder pain)
OH Seated Tricep Extension Rope
140x8 120x10
Cuff Laterals
25x20 35x8

and a recent pic

 

[Mister Slicksta]

Ja ja ja JACKED UP!!!!

 

[CohibaRobusto]

Looking badass man!

195 lbs dumbell rows, can't really fathom this.

 

[Jin]

290!?!?!?!

 

[Gibsonator]

Looking killer dude

 

[brock8282]

Finally hit 4pps on the incline barbell. 8 good reps. A goal of mine for a long time now.

 

[Mister Slicksta]

Finally hit 4pps on the incline barbell. 8 good reps. A goal of mine for a long time now.

beastmode. Keep it going.

 

[CohibaRobusto]

Finally hit 4pps on the incline barbell. 8 good reps. A goal of mine for a long time now.

That's awesome man, congrats!

 

[Trump]

how easy they where you could prob put another half a plate either side for 3

Finally hit 4pps on the incline barbell. 8 good reps. A goal of mine for a long time now.

 

[El Gringo]

been a while since ive posted an update. weight has been sitting at 290lbs first thing in the morning. Appetite is still high. Things are clicking on all cylinders.
Routine has finally been settled in and on point. With my workout intensity i can not workout as often as i was trying. It was a waste of time. Settled in to working out 4 days a week. Sun, Monday, Wed, Fri. rotating push pull legs. Works out to hitting stuff roughly once every 5 days which seems to always be the right frequency for me.

Recent workouts:
Nautilus Pull Overs
285x 9+1, 230x 12
Dumbell Rows
195x 8 165x11
Lean over seated Cable Rope Rows
160x8 140x10
Chest Support TBar
Wide Grip 180x5
Neutral Grip 180x6
Ez Bar Curls
87.5x11 rp 4 rp 2 65x11
1arm side preacher curl neutral grip
35x14


Laying Leg Curls
245x 8 rp4 rp3
1 Legged Curl Machine
140x8.5 110x14
Safety Squat Bar Squat
375x 9 285x 12
Banded Leg Press
8ppsx12 8ppsx9




High Incline Barbell Shoulder Press
315x8 275x12
DB Side lateral Raise
70sx8 + 85sx10 partials
55sx11 + 85sx10 partials
Machine Laterals
220x9 200x11
Straight Bar Push down
95x12 95x11 95x9
(tweaked something in my chest so skipped chest work this day)


Barbell Rows
365x9 315x12
Rack Chins
Bw x9 x8 x8
Hammer Low Row
4.5ppsx10 4ppsx13
Dumbell Chest Support Upper Back Row
105sx7 85sx11
1 arm cable Curls
40x10 30x12
1 arm high cable curl
25x9 25x8


Seated Leg Curl
300x7 250x11
Stiff Legged Deads from floor
405x7 315x12
Banded Leg Press
10ppsx8 8ppsx 14
Squat Movement skipped because of knee pain.
Adductors
350x18 350x10
Glute Ham Raise
25lbsx7 10lbsx10


Seated Cable Fly
85lbsx 11
Incline BB Press
385x8 , 315x14
Hammer strength Shoulder
360x6 270x11
Weighted Dips
90x10 45x13
Machine Lateral Raise
220x12 (weird shoulder pain)
OH Seated Tricep Extension Rope
140x8 120x10
Cuff Laterals
25x20 35x8

and a recent pic
View attachment 10407

That’s it. I’ve had enough. I’m following this workout plan myself to a T and I’m starting Monday.

 

[Gibsonator]

fukk bro that is hella impressive!

 

[Ragingmenace223]

i just updated the other day but just wanted to post about what i thought was a shit workout yesterday.
Was a push day but just did chest and some shoulders as i was short on time.
It was one of those workouts that i just felt mentally and physically off. I still pushed myself as hard as i could but just left the gym disappointed as i didnt hit the numbers i was hoping too.

Full Workout:
Incline BB Press 385x6/7 , 315x12
Smith Machine shoulder Press
250added to bar to bar x9 rp 3 rp 2
Slight Decline Smith Bench
4ppsx7
DB Incline Fly Press
105sx9 105sx6
Machine Lateral Raise 1 double rest pause
220x12 rp 5 rp 4

Once i got home and looked over my lifts, I was quite pleased that that's the type of workout im disappointed in now

Videos of the top sets of Incline BB Press and DB Fly Press below

I know those are heavy I noticed if I turn the my handS in goin up I get a better contraction but ur way bigger then me just something to try if u already havnt

 

[transcend2007]

Impressive log Brock .. you remind me of Hurt from SI years past ... thank you for this log and sharing what you are actually doing ... you've provided a ton a content and value to this site ... some have commented that is the did this or that (especially more gear) they could be like you ... thank you Jin for correcting them ... you're dedication is truly next level and very inspiring to follow ... for it is your hard work and diet that made it possible for your achievements (and God played a part with a 6'2" frame/genetics) ... but many have had far better frames and more gifts and they have achieved far less than you ....

Let us know if you plan to keep a new log at some point .. I will be subscribing and participating in that one ...

 

[brock8282]

thanks man!
i fell of as logging during a bulk just gets kinda boring, progress made isnt that noticeable. And then my training is pretty much always the same. im a firm believer in doing the same workouts over long periods of time and focus on getting stronger overtime by increasing the load 5 pounds or adding a rep session to session.

My lifts have completely stalled the past 2 weeks and my body has felt kind of worn down so i am taking this week off from training and beginning a 4-6 week cruise ( yes its really short really just letting esters clear before i blast with new compounds but ill do a longer proper cruise after the next blast). Currently up to 300lbs morning fasted weight. Should be able to mantain 290-295 and hopefully shoot for 310-315ish after the next blast.