Brock's 2020 Log

[brock8282]

I do 70g basmati rice, 80g pumpkin puree, 30g pb, 80g almond milk, sweetner and pumpkin spice.

pumpkin and almond milk go lower when cutting calories. never the PB.

When I'm back at the gym. Preworkout meal was 30g rice, and 200g plain greek yogurt with sweetner and cinnamon. Warm rice up, melt the yogurt a little.. Loved it. But I think I was having issues with the yogurt. I've cut it out of my diet.

oh man i forgot about pumpkin puree, used to mix that with greek yogurt, scoop of chocolate protein, sometimes pb and sweetener, let it sit in the freezer for a little while or do it in cream of rice or oatmeal with chocolate protein and sweetener. tastey stuff

 

[brock8282]

Weight has been stuck at about 260-261, so i'm lowering the calories a bit, taking 50g of carbs out of the diet. Only cardio has been my morning fasted walk of 45 minutes, adding a second walk in as well in the evening for 30 minutes. Clen is also increasing to 60mcg per day.
Had a pretty good pull day, felt good energy and did some intensity teqniques.

Icarian T-Bar Row 1x6-9 1x10-15
245x8 200x10 drop 180x4 drop 135x6

Supine Hammer Iso Pulldowns 1x6-9 1x10-15
290x6.5 250x10

1 arm Hammer Iso Lateral Row 1x6-9 1x10-15
250x7 205x10

Mag Grip Lat Focused Pulldown 1 drop set
165x8 drop 135x8

Cable EZBar Curls 3x8-12
125x12 x10 x9

1 arm DB Hammer Curls 1x6-9 1x10-15
65sx6 45sx10

 

[brock8282]

Well some gyms opened up in my area this week so no more 50 minute drive to workout anymore thankfully. Had to switch out some movements and use different machines but 10 minute drive is a hell of a lot nicer. Not sure if i wasn't fully recovered or just because it was a much older version of the machine but cybex squat presses felt brutal today despite less weight being used.

Life Fitness Laying Leg Curl 2 max sets
210x10 210x8

Life Fitness Leg Extensions 2 max sets
305x16 305x14

Cybex Squat Press 1x6-9 1x10-15
11.5ppsx6 9ppsx11

Life Fitness Seated Leg Curl 1x6-9 1x10-15
265x9 220x10

DB RDLs 2x6-9
130’sx7 130’sx6

Life Fitness Adductor Stack 2max sets
305x13 305x11

Calf Press Machine 2 max sets
400x18 400x14

 

[brock8282]

Due to some travel this weekend. Im working out 5 days straight this week. Gonna be feeling completely knackered saturday im sure. After the weekend i will get back to a 2days on 1 day off routine.

At this new gym, there is only 1 smith machine and 1 cable station. The smith machine felt awful, bar way too thin with no knurling. Due to how thin the bar is, it ended up causing quite a bit of elbow pain. May get rid of smith machine presses for now and do more DB or Barbell work. Haven't done DB Inclines in a while, might be fun. Also with no seated Overhead cable tricep extension, ill probably switch that to a close grip press next time as standing cable OH extensions feel terrible. Also dropped BB up right rows as they weren't feeling right in my shoulder.

Switching exercises so much drives me crazy, can't wait for my normal gym to open back up, im the type of person that wants to run the same routine as long as possible, only switching a movement if it is causing a pain or the lift has stalled for a couple weeks.

Today's push day:

Incline Smith Press 1x6-9 1x10-15
390x6.5 315x9 slow negative and pause)

Hammer Strength Shoulder Press 1x6-9 1x10-12
4ppsx5 250x12

Slight Decline Smith 3x8 same weight each set
345x8 x8 no third set due to elbow pain

Life Fitness Lateral Raise 1 1 max set with double rest pause, 1x12-15
210x10 rp5 rp3 180x12

Pec Dec 1max set
250x11

Single Arm Cable Side Laterals 2x10-12
20x12 20x11

Standing Cable OverHead Tricep Extensions 2max Sets
145x13 145x11

Rope Tricep Push Down 1x6-9 2x10-15
85x8 60x11

 

[brock8282]

Pull day today, this gym has a nautilus pull over i actually fit in so going to put that in for the first movement on all pull days, Moving Chest support Dumbell Rows to the other back day to replace unilateral hammer rows as there is not one at this new gym. Back was feeling pumped so snapped a pic

Nautilus Pull Overs 1x6-9 1x10-15
210x10 180x12

Barbell Rows 1x6-9 1x10-15
385x8 315x12

1 arm Hammer Low Row 1x6-9 1x10-15
245x7 180x11

Wide Grip Lat Pulldown 1x6-9 with a double rest pause
225x9 rp3 rp2

Hammer Strength Shrugs 3max sets
4ppsx20 4ppsx16 4ppsx12

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

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

Weighted Hanging Ab Leg raises 3 sets 10-12
12lbs x 12 x10 x10

 

[brock8282]

nvm figured it out

 

[tinymk]

Nice shape in your back brother

 

[Jin]

You have an outstanding base of knowledge, great work ethic and discipline and great genetics. Having that shape at your height and weight is outstanding.

Even more impressive since you’ve had to deal with lots of setbacks recently.

Get those legs on par on with your upper body and I think you’ll be a real force to be reckoned with on stage!

 

[brock8282]

You have an outstanding base of knowledge, great work ethic and discipline and great genetics. Having that shape at your height and weight is outstanding.

Even more impressive since you’ve had to deal with lots of setbacks recently.

Get those legs on par on with your upper body and I think you’ll be a real force to be reckoned with on stage!

Really appreciate those words man! As long as i play it smart i'm sure they are going to come up quick, plus i have some fun plans to help them out more once i begin bulking :32 (20):

 

[ComeBacKid85]

I would like to second what Master Jin said!!! :32 (20):

 

[DEADlifter]

After your vids of the leg press and hammer strength press, we all know you're putting in serious work. Thanks for the journal bro. You're a monster

 

[Skullcrusher]

1 arm Hammer Low Row 1x6-9 1x10-15
245x7 180x11

Man you are looking ripped as hell. You should be proud.

Are Hammer Low Rows like Kroc Rows?

 

[brock8282]

Sorry man, Hammer is referring to the Hammer Strength Machine Low Row. Not sure if I like it probably won’t keep it in honestly. IMO the best Hammer Row is the Hammer Strength D.Y. Row. The D.Y. Refers to Dorian Yates as he designed it for hammer specifically to simulate the pull motion of an underhand barbell row. Unfortunately can’t seem to find a gym here with one

Man you are looking ripped as hell. You should be proud.

Are Hammer Low Rows like Kroc Rows?

 

[brock8282]

Great weekend, visited the girlfriends dad sunday and managed very good self control with the diet, stuck to all just protein meals throughout the day and had a cpouple hot dogs at a barbecue and 1 slice of pizza when we all went out for pizza later. Usually i struggle bad with self control and the **** its when i end up off diet. So that self control felt great and woke up with the weight down from the previous day.

Really happy to wake up at 256.8 this morning looking very flat, muscles lacking pop, and vascularity is down.

I am going to have a higher carb day today to try to restore some glycogen, will have 450g of carbs today and take progress pics in the morning.

 

[brock8282]

Gym was hot as all hell today, no a/c in there. Had a good leg day though. Even got a compliment on my quads from a fellow bodybuilder which felt great haha.

Life Fitness Laying Leg Curl 1x6-9 1x10-15
210x10 210x8


Life Fitness Leg Extensions 2 max sets
305x17 x14


Cybex Leg Press 1x9-12 1x12-15
10ppsx9 8ppsx12


Feet High and Wide Leg Press 1x6-9 1x10-15
8ppsx9 7ppsx11


Life Fitness Seated Leg Press
400x6 300x11 (5count negatives both sets)


Life Fitness Adductor Stack 2max sets
305x14 305x11


Seated Hammer Strength Calf Raise
225x11 225x9

Time to enjoy this high carb day now.

 

[brock8282]

i know i said id post progress pics but i screwed up last night. Sunday evening i shredded slow cooked chicken and accidentally left it out, was probably out for about 12 hours. Put it in my fridge anyways when i saw it out and said screw it lets try it last night. Big mistake. Was up sick most the night and been feeling sick to my stomach all day.

 

[DEADlifter]

You gotta be careful with that shit, bro. Hope you feel better soon

 

[Gibsonator]

You gotta be careful with that shit, bro. Hope you feel better soon

shhhhhh dont tell him that, some of us need him to lose some of that muscle so we can catch up to the fukker! :32 (18):

 

[CohibaRobusto]

i know i said id post progress pics but i screwed up last night. Sunday evening i shredded slow cooked chicken and accidentally left it out, was probably out for about 12 hours. Put it in my fridge anyways when i saw it out and said screw it lets try it last night. Big mistake. Was up sick most the night and been feeling sick to my stomach all day.

Oh man that sucks! Sorry dude.

 

[brock8282]

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