Brock's 2020 Log

Skullcrusher

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Morning weight in: 258lbs
Push day today, maybe it was from being sick yesterday but just felt off the whole workout, strength, focus and energy felt down but pushed the best i could.

Incline BB Press 1x6-9 1x10-15

365x6+1 assisted skipped back off set as i felt off on my top set and just didnt feel right

High Incline Smith Press 1x6-9 1x10-15
3ppsx6 200x10

Hammer Strength Press
450x5 360x8

Seated lateral raises 3x10-15
40sx12 x12 x12

Pec Deck Chest Flys 1x max set
250x11

Machine Side Laterals 1x6-9 double rp
190x8 rp4 rp3

Hammer Strength Dips
405x9 360x12

Standing Rope OH extensions 1 double rp
150x14 rp 8 rp 4

Incredible work. I would be impressed with myself if I could do half of that.
 

brock8282

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Good feeling pull day. Subbed in Chest Supported Dumbell Rows for hammer strength unilateral rows as there is not one of those machines at this gym and took out iso lateral hammer pulldowns as this gym doesnt have one of those either. Enjoying Nautilus pull overs though and those should help overtime with a wider back in front poses.

Nautilus Pull Overs 1x6-9 1x10-15

220x11 240x7 under estimated how much i could do on first set so increased weight on the second.

BodyMasters Chest Support T-Bar Row 1x6-9 1x10-15
245x6 180x10

DB Neutral Grip Chest Supported Row 1x6-9 1x10-15
110sx9 90sx11

Chest On Incline Bench Cable Rope Pulldown 1x6-9 1x10-15 with double rest pause
130x7 115x9 rp 5 rp3

Hammer Strength Shrugs 3max sets
380x20 380x15 380x11

Cable EZBar Curls 3x8-12 (much harder cable machine)
95x6 72.5x9 65x9 (next week do all 3 with 65)

1 arm DB Hammer Curls 1x6-9 1x10-15
65sx7 45sx10

Weighted Hanging Ab Leg raises
12lb med ball x14 x12 x11
 

brock8282

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messed up picture, dont know how to delete post
 
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brock8282

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255.2 pounds this morning.
Took some update pics, will post them all later when i have a chance to go through them all (i put the timer on and take like 70 lol) but i will put this one up now showing me from 2 weeks ago compared to now. Progress is being MADE! :D

image0 (4).jpg
 

Trump

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Your impressive dude all that knowledge you have shows in your physique
 

bigbadjedi93

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Following you on YouTube. Gotta day love the videos, except you need more of them man.

Also need your oatmeal, protein recipe. Watched the one where you mixed protein with egg whites, so curious what all is in the oatmeal and protein pudding you’re eating in one of them.
 

brock8282

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Ill have to rewatch and see what i did, i can get creative when dieting haha

Following you on YouTube. Gotta day love the videos, except you need more of them man.

Also need your oatmeal, protein recipe. Watched the one where you mixed protein with egg whites, so curious what all is in the oatmeal and protein pudding you’re eating in one of them.
 

brock8282

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Good Leg day today, had a scary moment on the squat press. No spot and completely failed going for a 7th rep. Thankfully I was somehow able to bail out. Experimented with a cluster set on leg extensions as i HATE doing super high reps and the machines are never heavy enough and i rather liked it.

Life Fitness Laying Leg Curl 2 max sets
210x11 210x8

Cybex Leg Extensions cluster set 4x8 rest 15 seconds between rounds
200x8 x8 x8 x7.5

Cybex Squat Press 1x6-9 1x10-15
11.5ppsx6 failed on 7 (no spot scary ha) 9ppsx11

Life Fitness Seated Leg Curl 1x6-9 1x10-15
265x8 220x10

DB RDLs 2x6-9
130’sx8 130’sx7

Life Fitness Adductor Stack 2max sets
305x15 305x12

Calf Press Machine 2 max sets
400x18 400x14
 

brock8282

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Wasnt able to post this update yesterday. But had a good push day yesterday. Close Grip Barbell tricep presses always caused some pains but i tried out the multi grip bar with a neutral close grip hand position and really liked it, so im going to add those in, rotate them with Hammer Strength Dips as my main loading tricep exercise. Messed with it at the end of my workout with a wider grip for incline presses as well and it felt great so i may put those in as a chest movement next time
too.

Pec Dec 1max set
295x12

Incline DB Press 1x6-9 1x10-15 ( may switch this for that multi grip bar press)
165x6 (too heavy bad form) 115x14

Hammer Strength Shoulder Press 1x6-9 1x10-15
4ppsx5.5 3ppsx9

Hammer Strength Chest Press 1x6-9 1x10-15 double rest pause
4ppsx6 3ppsx10 rp 3 rp2

Life Fitness Lateral Raise Machine 1 double Rest Pause
210x12 rp5 rp3

Single Arm Cable Side Laterals 3x10-12
25x10 25x9 20x10

Neutral Close Grip Tricep Presses
275x5 225x8

Rope Tricep Push Down 1x6-9 2x10-15
95x8 80x10 x10
 

Jin

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165 dumbbells...... my shoulder would rip
off.
 

Bobbyloads

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So all I gotta do is eat better, quit smoking , quit my job and work out 10 hours a day while taking juice and I can accomplish this???


I cant follow along anymore making me depressed but your killing it bro.
 

Jin

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So all I gotta do is eat better, quit smoking , quit my job and work out 10 hours a day while taking juice and I can accomplish this???


I cant follow along anymore making me depressed but your killing it bro.

Nope. Not even then. I could take 3x the gear Brock takes and not match his physique.

He’s the product of genetics, hard work, diet, knowledge and enhancement.

All we can do is root him on;) and let his dedication motivate us.

Compring yourself to
others is a dangerous game.

Always compare your present self to your previous self. In life and in lifting.

Are you progressing well? Then you are winning.
 

brock8282

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Nope. Not even then. I could take 3x the gear Brock takes and not match his physique.

He’s the product of genetics, hard work, diet, knowledge and enhancement.

All we can do is root him on;) and let his dedication motivate us.

Compring yourself to
others is a dangerous game.

Always compare your present self to your previous self. In life and in lifting.

Are you progressing well? Then you are winning.

consistency is king! nothing happens overnight, ive been working out 15 years on top of my diet most of it plus 2.5 years being enhanced. I do believe i have relatively good genetics but at the end of the day, you never know what you are capable of until consistency wins out... not 4,5 days a week.... 365 days a year. I do have down times every year where i take a month to eat whatever i want and just make sure protein needs are met and training volume is backed off but still intense, but outside of that, i try to be 100% consistent with any "cheat meal" built into a plan in a way that works. That lifestyle isnt for everyone but it's what is neccesary when you have big goals. The best advice ive gotten related to bodybuilding in the last couple years is if you want to be a pro, start acting like a pro now, because if you don't you will never make it.
 

brock8282

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165 dumbbells...... my shoulder would rip
off.

i quit dumbell pressing for a while because of that fear plus my shoulders arent great anyways. last block i had them in i was up to 180s, a slight mess up and its easy to injure yourself. Decided it wasnt worth it. I doubt i will keep them in for that very reason, the juice isnt worth the squeeze. Hopefully my normal gym opens up soon and i can get back to smith machine pressing as my heavy loading exercise opposite of incline barbell presses
 

brock8282

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today's pull day. Lightened the load on a couple exercises, feel strength going down and want to make sure im getting a good squeeze and not being sloppy to meet numbers.


Nautilus Pull Overs 1x6-9 1x10-15
240x10.5 �� 220x10

Barbell Rows 1x6-9 1x10-15
365x8 315x12

1 arm Hammer Low Row 1x6-9 1x10-15
225x8 180x110

Wide Grip Lat Pulldown 1 double rest pause
225x9 rp3 rp2

Hammer Strength Shrugs 3max sets
380lbs x20 x16 x13

Life Fitness 1 arm Preachers 1x6-9 1x10-15
110x8 85x11

Hammer Cable Curls 3x10-12
65x12 65x11 65x10

Weighted Hanging Ab Leg raises
12lb med ball x15 x13 x11
 

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