THEWALL get bigger and stronger log

[Yano]

View attachment 50440
Back shot from today, haven’t posted a pic in a while.

Its like a human dragon ball Z poster .. holy fuck man

 

[Thewall]

Yo, thanks a lot guys for the positive feedback

 

[Thewall]

legs calfs

leg extension
85x19,16,15

lying band curl
light band each leg x18,14,12

barbell high squat with manta ray
255x12,10,8

single calf raise
17,15,15,14

hanging knee raise
20,16,13

 

[Thewall]

chest triceps shoulders biceps

low incline dumbell press
85x12,11,10

dumbell fly
50x13,13

ez bar overhead extension
75x15,13,11

Dips
30x14,9,9

band cross body raises
mini each hand x 18,17,15

dumbell facepull
30x16,15,14

dumbell curl
30x15,12,11

weight has been the same and waist has actually went down a little so I will up the calories a little

I have also been hitting the heavy bag at night separate now. Feel okay so far going like 50 percent with intensity until I feel 100 percent

 

[Thewall]

back, calfs abs

weight 190

seal row dumbells
70x12,11,9

parallel grip lat pulldown
150x8,7,7

t-bar
185x12,11

single calf raise
20,18,16,16,15

hanging leg raises
14,12,12

 

[Thewall]

legs shoulders calfs abs

leg extension
90x19,19,18

dumbell split squat
70x14,13,13

lying leg curl
55x16,15,14

dumbell lateral raise leaning against incline
25x18,16,14,15,14

single calf raise
20,18,17,15

leg raises
15,14,11,10

went up a decent amount on everything today, everything now is close (1) to failure. weight was 188 this morning but yesterday was a low day. I did not train just hit the heavy bag 6 3 min rounds

 

[Thewall]

chest triceps shoulders biceps

dumbell flat press
90x8,13,9

low dumbell incline
70x15,12,9

cable pushdown
60x15,14,14,13

dumbell face pull off incline
40x15,13,12,12

ez curl
55x12,11,11,10

hit heavy bag seperate session
6 rounds 3 min

 

[Thewall]

legs calfs abs

leg extension single leg
55x18,19,18

lying leg curl
55x15,12,11,10

front squat
225x8
245x6

high squat
215x15

sissy squat
15

single calf raise
19,17,16,15

hanging leg raise
15,14,13

forgot to record back shoulders biceps yesterday

 

[Thewall]

Chest triceps shoulders biceps

Low incline dumbbell bench
85x 16,13,10 10

Dumbbell fly
55x11,10,10

Jm press
95x13,12,11

Dips
40x11,10,10

Mini band lateral raises
19,18,17

Super mini face pull
17,16,15

Ez curl wide grip
65x10,8,8

Weight 190
Strength is continuing to go up, so I am in the right direction. I just have to make sure I am getting enough calories in to support growth. The scale has not gone up really, but the calories have. I added a 3rd high day to the week goi g to see what happens.

 

[Thewall]

back calfs abs

seal row dumbells
70x15,12,11

parallel grip pulldown
155x8,8,8

T-bar row
200x12,11

single calf raise
21,19,17,17

hanging leg raise
15,12,11,11

weight 193

 

[Thewall]

legs shoulders calfs abs

weight 190

leg extension
95x19,19,18

barbell split squat
75x17,15,15

lying leg curl
70x12,10,9

dumbell lateral raise against incline bench
30x16,16,13,12,12

single calf raise
21,19,18,16

hanging leg raise
16,15,12,11

 

[Thewall]

chest, triceps, shoulders biceps

This is the last week of this routine. I am not going to deload, I will start up with same frequency of training. A little different template. I always start off with lower volume and reps in the tank, so that is enough for me to recover.

dumbell flat bench
100x10,8,7

incline dumbell press
70x16,13,10,9

cable pushdown
60x16,15,14,13

dumbell face pull (did these different today, more up and out0
20x18,14,13,13

seated shrug
50x20,18

ez curl normal grip
55x13,12,12,11


Another great workout with progression on everything.

 

[Thewall]

Back shoulders biceps

lat pulldown
130x15,14,12

bent over dumbell row
80x13,11,10

incline dumbell row
60x14,12,12

barbell upright row
35x21
45x17,16

cable cross lateral
30x21,19

dumbell preacher curl
30x20
40x15,12

 

[Thewall]

legs, calfs, traps abs

single leg extension
60x19,17,18

lying leg curl
60x16,10,9,8

safety bar squat (quad focus)
195x9
215x9

sissy squat
19,18

leg extension
70x30

calf raise
145x12,11,10,10

hanging leg raise
16,15,14

seated trap bar shrugs
185x20,19

 

[Thewall]

Chest, triceps, shoulders biceps

Low incline bench
85x18
90x12,8,8

Dumbbell fly
55x12,11,11

Jm press
85x17,15,14

Dips
22
30x13,13

Band y raise
20,19,17

Incline dumbbell face pull
20x12,12,11

Ez curl
65x11,9,9

 

[Thewall]

yesterdays workout
back calfs abs

weight 192

seal row
140x16,14,13

parallel grip pulldown
160x9,9,8

t-bar row
215x12,9

single calf raise
22,20,18,18

hanging leg raise
16,13,12

great 5 weeks, I definitely think 5 weeks of progressing volume was good. I will start my next 4 week phase of low to high volume. The first couple weeks will put me right back on track with the volume being less and having reps in the tank.

walked on treadmill today for 15 minutes on incline then right into 5 rounds of 2 minutes with heavy bag.

 

[Thewall]

Day 1 of new cycle

Chest triceps shoulders quads (3 in the tank)

Dumbell press
70x18,13

incline barbell press
165x7
155x8

dumbell fly
40x14,10

cable pushdown
50x19,15

dumbell lateral raise
15x20,18,14

sissy squat
18,15

Easy workout

 

[Thewall]

Day 2

Back, biceps forearms shoulders hamstrings

Lat pulldown
140x14,13

Bent over dumbbell row
80x10,10

T-bar row
180x12,10

Ez curl
35x18
55x9,9

Incline dumbbell face pull
20x14,14,13

Standing wrist curl
95x14,14,12

Lying leg curl
65x12

 

[Thewall]

Day 3
Triceps chest calfs traps

band pushdown
super mini each arm x15,14

dips
18,15

jm press
85x14,11

low incline press
70+light band x9,8

standing calf raise
30
20x27

dumbell leaning shrug
70x15,15

weight 192

 

[Thewall]

Day 4
Biceps, back, forearms quads

Incline dumbbell curl
30x12,10,10

Preacher curl
35x14,14,13

Seal row dumbbells
70x12,10

Pulldown
140x14,13

Leg extension
70x25
105x12

Leg press
270x20,28

Standing dumbbell wrist curl
45x20,19,16