THEWALL get bigger and stronger log

[Thewall]

week 2 day 1
weight 196

incline dumbell bench
70x14
70x12
70x8

single cable low fly
30x14
30x14
30x12

lying cross cable lateral raise
30x19
40x12
40x9
30x12

lying cable v bar upright row
50x18
50x15
50x15
50x15

seated cable low row
95x11
95x11
95x11
95x10

 

[Thewall]

week 2 day 2
weight 198

leg extension
105x13
105x13
105x12

safety bar squat deep
205x10
225x8
245x6

seated cable leg curl
80x15
120x11
120x10

cable pushdown
60x18
60x16
60x16

calf raises
55x25
55x23
55x20
55x20

 

[Thewall]

week 2 day 4
weight 197

single leg curl cable
40x17
40x17
40x16

dumbell split squat
60x15
100x13
140x8

high bar deep squat
205x11
225x8

single calf raise
20
17
17

dumbell leaning shrug
70x23
70x22
100x13
100x11

cable high face pull
60x19
70x15
70x14

 

[Thewall]

week 2 day 5
weight 198

incline cable lateral
30x16
30x14
30x13
30x12

cable standing y raise
20x16
25x15
25x14
25x14

incline high single row
110x14
110x15
110x13

straight arm pulldown
50x15
50x14
50x12

high single arm cable fly standing
30x18
30x17
30x17
30x16

 

[Thewall]

Week2 day 6

Ez curl
65x10
65x9
55x11
55x10

High cable curl
40x12
40x12
40x11

Dumbbell shrug
70x20
70x17
90x12
90x12

Face pull
50x20
70x15
70x14
70x13
70x12

Forearm grips
19
13
12
11

 

[Thewall]

week 3 day 1

incline dumbell press
70x15
70x12
70x9
70x7

cable fly low single arm
30x15
30x15
30x14

lying bench laterals
30x20
35x18
35x14
35x15
35x13

lying v bar upright row
60x14
60x12
60x11
60x12

seated single arm cable row
100x12
105x13
105x12
105x11
105x11
105x11

Great workout and pump. Volume is increasing from mesocycle to mesocycle. I am where I ended with volume on certain muscle groups already and only starting week 3.

 

[Thewall]

week 3 day 2
weight 199

leg extension
120x19
120x16
120x14
120x14

barbell safety squat deep
215x10
230x8
250x6

nordic hamstring curl
10
9
9
8
9

cable tricep pushdown
60x19
60x17
60x17
60x14

calf raise
75x22
75x21
75x17
75x15
75x15

 

[Thewall]

week 3 day 3

parallel grip pulldown
140x13
140x10
140x9
140x9

incline cable row (upper back)
120x11
100x10
100x9

Dips
10x14
10x12
10x12
10x11

cable fly
30x27
35x18
35x17
35x16

cable single arm rear delt
30x19
35x17
35x16
35x16
35x16
35x15

 

[Thewall]

Week 3 day 4

Seated leg curl
110x12
110x12
110x10
110x10
110x10

Leg press
360x15
360x15
360x14

Leg extension
125x18
125x16

Single calf raise
21
18
18
16

Dumbbell leaning shrug
70x24
70x23
70x20
70x19
70x18
70x17

Cable rope face pull
100x15
100x15
100x14
100x14
100x13

 

[Thewall]

week 3 day 5

incline cable lateral raise
30x17
30x16
30x15
30x15
30x14

free motion y raise
30x15
30x14
30x14
30x12

high single arm cable row
120x15
120x12
120x11
120x10

rope straight arm pulldown
50x16
50x15
50x15

decline fly
30x13
30x13
30x12
30x11
30x10

Good workout, actually still sore in my back and shoulders, but still progressed fine. I am up to 20 sets for chest 20 sets for back and over 30 sets for shoulders after Tommorow is done. I have to say that the stimulus to fatigue is not that great on exercises so that is helping me with doing more volume!!

 

[Thewall]

week 3 day 6

ez curl
65x12
65x12
65x11
65x11

cable curl from above
50x12
50x12
50x12

overhead cable extension with above
50x15
50x12
50x13

trap bar shrug
135x22
185x15
185x15
185x13
185x13

cable facepull high
50x21
70x15
70x15
70x15
70x14
70x14

forearm gripper
4 sets

 

[Thewall]

week 4 day 1
weight 198

incline dumbell press
70x16
70x13
70x10
70x9

single cable fly standing
30x18
35x16
35x16
35x16

lying cross body lateral
35x19
35x19
35x16
35x15
35x14

lying cable upright row
65x12
65x11
65x11
65x10

seated low cable row
110x12
110x12
110x11
110x10
110x10
110x9