My training log

[Skullcrusher]

Working your pec minor will help improve your max bench press. Sounds like it's struggling to keep up. I'm really beginning to love pullovers because I love the feeling in my lats.

Pec Minor Dip

DB Pullover
https://exrx.net/WeightExercises/PectoralSternal/DBPullover

BB Bent Arm Pullover
https://exrx.net/WeightExercises/LatissimusDorsi/BBBentArmPullover

 

[Sickman]

Thanks man, never done those before ill try them next week, I'm all for experimenting and trying new exercises. Btw, shoulder/pec feel ok today, i think I just overstretched it. My weight is up too. Im 234. It's making my pullups less than stellar bc I'm so heavy. Pullovers are great, I love back and lat work. You can really feel your muscles contracting and firing. Good stuff.

 

[Sickman]

Today I did heavy squats to make up for missing them yesterday. Felt great. I'll be repping 405 in no time.

Squat 285x5 305x5 325x5 385x3 315x8

Then just did some accessory atuff for my arms and shoulders. Nothing crazy, just going for pump.

Easy bar curls supersetted with tricep pushdowns 4x12

Standing dumbbell hammer curls 3x13

Lateral raises 3x12

Rear delt raises 3x15

Time to eat, rest, recover, and grow. Hope everyone has a great rest of their weekend.

 

[Sickman]

I had a killer training session today. I can really feel the gear kicking in full force. I have so much strength and endurance right now that I have to force myself to stop lifting so i dont end up getting hurt. Just got a new order too so I'm fully stocked on more gear. I'm in the ****ing zone.

Bench 225x5 245x5 275x5 280x5 245x8
Deadlift 315x5 365x5 405x5 425x3
Pullups 4x8 superset with incline bench 4x12
Close grip pulldowns 2x8 2x12 supersetted with dips 4x12

Great session. Cant wait till wednesday

 

[Skullcrusher]

Stay in the ****ing zone!

 

[CJ]

 

[Sickman]

Didn't put my Wednesday workout out up. It wasnt anything special. But I crushed my bench press this am. Due to work all i could do was bench and a few sets of widegrip pulldowns

Wednesday

Squat 315x5 315x5 365x5 365x5 315x8
Ohp 135 5x5
Tbar row 4 plates 4x5 5 plates 1x5
Close grip cable rows 4x8 1x12
Tricep pushdowns 4x12

Friday

Bench
225x5 245x5 275x5 300x3 250 x8

Incline barbell with 3 sec down to chest 4x8
Superset with wide grip pulldowns 4x10

Going to do squats and arms tomorrow. My bench has went up over 80 lbs in 5 weeks. For first cycle, the results are amazing.

 

[PZT]

strong work in here

 

[Sickman]

I did squats and arms yesterday to make up for missing them Friday. Did not lift good at all. But still got it done.

Squat 315 2x5 335 1x5 375 1x3 315 1x8

Pullups 5x8
Ez bar curls 4x10
Superset with tricep pushdowns.
Hammercurls 4x12
Rear delt flyes with bands 3x20

 

[Sickman]

So I hit a major PR today on my bench. I did 315 easy as hell. I could have done it 2 maybe 3 times fresh. I did it at the end of my bench workout. Super pumped about this.

Bench 225x5 245x5 275x5 285x5 300x1 315x1 225x15

Trapbar deads 335x5 405 3x5 425 1x3

One arm dumbbell rows 4x10 with 100lbs

Neutral grip pull up 1x10 3x8

 

[CohibaRobusto]

That's awesome man. Jealous of the weight you're moving!

 

[Sickman]

I got my hands on some IM dbol last week, I started it this past Saturday. And holy **** it's already rocking my world. The strength and pumps and overall alpha male feeling it's already giving me is pretty awesome. The daily pinning doesn't bother me if I see results like this. Only running it for 40 days at 25mg.

I had an amazing work out. My squat is really starting to take off. Compared to my bench, it's still lagging, but I am going to focus on it for a few weeks and get it up to par.

Squat 275 x5 315 x5 365x5 385x1 405x1 315 1x12 and 1x8

Ohp 135 5x5 155 1x3

Tbar rows 4 plates and a 25 4x8

Seated dumbbell shoulder press 5x12

Seated neutral grip cable rows 4x 10
Superset with tri push downs 4x12

Incline dumbbell curls 4x12
Superset with bw dips slow tempo 4x10

Time to recover. My legs are ****ed rn.

 

[Sickman]

I had a great early morning bench session. I got up at 5am, pinned my dbol, then went and attacked the weights. I have yet to hit a plateau this cycle on any of my lifts. I know I better enjoy it while it lasts.

Bench 225x5 245x5 280x5 300x5 275x8
Incline 2x12 3x6
Superset with neutral grip pull ups 6x8

I'm pretty sure I can hit 315x3 maybe more.

Deloading next week then might try it.

 

[DEADlifter]

You're killing it man.

 

[Sickman]

Thanks man, I feel really good, other than a little elbow and wrist pain. Since I started this cycle almost 7 weeks ago, all my maxes on my big 3 lifts have jumped 75 to 100lbs, maybe more. It's crazy. I know I'm going to lose a good bit of it when I cycle off.

I'd really like to hit 365 on bench by the end of my cycle. It's definitely possible. Idk what my 1rm is right now, I'm estimating between 330 and 340.

 

[Trump]

Just went back over your log looking at your lifts at the start and Jesus dude you are improving so quick. Amazing results

 

[Sickman]

Thanks bud, I've really been dedicated to my training and diet. It's been paying off. These crazy gains I'm getting aren't just from my cycle. It definitely plays a big role, but it's definitely not the sole reason.

A big factor is muscle memory, I used to be almost as strong as I was now. I lifted nonstop from age 13 to age 21 before I got hooked on heroin, and I got very good natty results in that time frame. I was benching 320, squatting 485, and deadlifting 500 at a weight of 215.

Another big factor is my job, I do hardscaping and build walls, patios, driveways, etc. So I'm always lifting heavy ass blocks, wheelbarrows, buckets of gravel, and digging. It's definitely increased my functional strength tremendously.

Overall, I'm beyond satisfied with my first cycle. I've got 5 or 6 more weeks left too, also I'm stacking IM dbol with my test the last 45 days, I really can't wait to see the results.

I will keep updating this log every time I train. Big thanks to all of those who are following it.

 

[Sickman]

Had another good lift today.

Conventional deadlift 315x5 365x5 405x6 425 for 3 singles

Ohp 135 4x8

Pullups 5x10

One arm dumbbell row 100lbs 4x10

Ez bar curls
Superset with tri pushdowns 4x10

Rear delt band pull aparts 3x20

Happy Halloween everyone!

 

[PZT]

nice workout bub

 

[Sickman]

I'm deloading this week, so less volume. Keeping the weight high though. It's crazy how strong my bench is getting. It's up atleast 120 lbs from beginning cycle.

Bench 225x5 275x3 295x3 315x6 315 4x2
Squat 275x5 315x5 365 4x2 385 1x2
Deadhang explosive chin up 5x5
Close grip cable rows 4x12

I'm only weighing 226 too. I'm aiming for 365+ bench by end of cycle.

Time for bed