[mr_bhana]

This is my new log
Stats:
Height: 5'10
Age: 17
Weight: 162-167ish
BF%: Defo >10%
Goals: Bigger, Leaner, Stronger... 170lbs at the same bf% would be great

Supps:
Dymatize Elite Whey Protein
Creatine Mono
Arginine Alpha ketoglutarate
Dextrose
Free NaNO Vapor!!! 7 servings worth lol

Ive just recently changed my routine from a 2xmuscle per week (Which worked great) that i followed for 10 weeks, to a classic high volume split. I started training again since a 10 day break

Yesterdays workout: Back And Bis
5 minute jump rope Warm up
Deadlifts
2x10x135lbs *Warmup*
8x225lbs
8x250lbs
8x275lbs
8x295lbs
8x315lbs

Behind the back BB Shrugs
3x10x225lbs

Wide grip pull ups
8
8
6

Seated Row
12x115lbs
2x10x135lbs

DB Row
10x55lbs
10x70lbs
8x80lbs

Super strict seated DB Curls
10x30lbs
10x35lbs
Dropset: 4x40lbs, 4x35lbs, 4x30lbs

Hammer Curls
3x10x35lbs


Today: Chest
BB Bench
2x20x45lbs *Warmup*
15x90lbs *Warmup*
10x135lbs
10x155lbs
Dropset 5x180lbs, 6x135lbs

Weighted Dips
10xBW
10xBW+11lbs
10xBW+22lbs
8xBW+33lbs

Incline DB Bench
12x45lbs
8x55lbs
5x70lbs

Machine Chest Press
10x100lbs
8x120lbs
6x135lbs

Plank
3x1min holds superset with 30sec side planks

3x15 Leg raises

[mikeh40+]

hell of a start for your brand spanking new log,, looking good , i`ll be sure to follow along with your updates bro..
killer workout also...nice!!

[Moro]

wow our workouts are almost exactly the same, same high frequency same exercises and almost same weights (your a bit stronger haha) but yea ill be following for sure man

[prime52]

im along for the ride bro...
that elite is some good stuff going to jump over once i finish my last bag of ON

[Freak]

I'll be keeping up with this.

[mr_bhana]

thanks lads..

Elite is the best whey you can get, the chocolate fudge is sickkkkk

My chest is sore as hell today. change of routine and the 10 day break makes the DOMs even worse lol

Ill be posting pics and maybe some vids too

[prime52]

good to hear, you took a ten day break?

[mr_bhana]

Trained once at school in between that, I was planning a week break, but when i decided to go back, the lights were out at the gym, and I never got time 2 train during the day due to school. It was pitch black in there and tbh, spooky as ****. One guy told me he trained in the dark.

I went once while the lights were out around 9pm, I was doing a set off pull ups and kept hearing ****, so I thought **** it and I got out haha

[prime52]

oh ok on break for school= no gym for u.
i was like i never taken off more then 5 days off consecutively in the last 3 years lol

[chrispghmuscle]

Bhana, your deads huge brotha..as well as the other numbers.. I'll be keepin an eye on this for sure..

YO...Bhana's in da house

[mr_bhana]

Thanks again guys

Out of the big three, the deads are my strongest, with squats being my weakest.

Legs
Ass to Grass Squats
15x45lbs *Warmup*
14x90lbs *Warmup*
12x135lbs
10x155lbs
10x180lbs
6x200lbs
4x225lbs

***Change Gym***

Vertical Leg press
12x300lbs
10x315lbs
10x328lbs

SLDLs
Nice and slow with a huge stretch
10x135lbs
10x155lbs

Walking DB Lunges
2x35lbsx40ft

A2G Front Squats
I have to clean the weight myself due to no squat rack :(
15x115lbs
15x135lbs

Not enough Hammy work and no calf work cus I was short on time

[chrispghmuscle]

Originally Posted by mr_bhana

Thanks again guys

Out of the big three, the deads are my strongest, with squats being my weakest.

Legs
Ass to Grass Squats
15x45lbs *Warmup*
14x90lbs *Warmup*
12x135lbs
10x155lbs
10x180lbs
7x200lbs
4x225lbs

***Change Gym***

Vertical Leg press
12x300lbs
10x315lbs
10x328lbs

SLDLs
Nice and slow with a huge stretch
10x135lbs
10x155lbs

Walking DB Lunges
2x35lbsx40ft

A2G Front Squats
I have to clean the weight myself due to no squat rack :(
15x115lbs
15x135lbs

Not enough Hammy work and no calf work cus I was short on time

I like the #'s and I'm right with ya brother.. ass to the grass on squats and I'm getting 7 plates a side on the vertical leg press..

[mr_bhana]

Ass to grass squats are wayyyyyy better, I got a 3 week old vid of 180x6 reps, now i got 200x6. Ill try getting it up

[chrispghmuscle]

I nailed 225 for a solid ass to the grass slow reps.. for 6 reps..

[chrispghmuscle]

awww man I cant rep you for your good job bhana..sorry bro

[mr_bhana]

Heres a vid i took roughly a month back, which i uploaded today



No problem Chris, take your time lol. 225 a2g is good work

[chrispghmuscle]

Originally Posted by mr_bhana

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umm what the h.e.l.l. is that bhana...

[chrispghmuscle]

Your leaning forward to much on reps 3,4 and 5

[mr_bhana]

I know, its like half a good morning lol, Im trying to fix that now. I Try and Squat a bit more upright now

[chrispghmuscle]

Originally Posted by mr_bhana

I know, its like half a good morning lol, Im trying to fix that now. I Try and Squat a bit more upright now

ok...lol... as long as you know..(tears) makes me so proud to see you squat like that.. ( wiping tears away..)===sneezing into tissue.... lol

[mr_bhana]

Lol, ill take a retake vid next week lol. Tnks for the tips and comments Chris

[chrispghmuscle]

Originally Posted by mr_bhana

Lol, ill take a retake vid next week lol. Tnks for the tips and comments Chris

Anytime Bhana... I got your back bro.. Just watching out for ya.. Got nothing but love for you bro.. ( disclaimer..no homo intented).. hey dont even go there ok.. lol

[aznsyndicate609]

Hey bro! Didn't see this log till now.
I'll be following this.
Nice to see some real ass-to-grass squats bro. Not easy stuff. It'll catch up to your other lifts. My best was 185 x 10 hah, pretty much the same. But I don't do ass-to-grass anymore. I found that a little above parallel squats really work well for me plus I can go heavier. I usually do 4 sets of those squats for 8-10 reps then I would go to something low like 165 and bang out as many reps as I can doing ass to grass.
By the way, your deadlifts are great man! I'm jealous. My max is only 320.

[mr_bhana]

Originally Posted by aznsyndicate609

Hey bro! Didn't see this log till now.
I'll be following this.
Nice to see some real ass-to-grass squats bro. Not easy stuff. It'll catch up to your other lifts. My best was 185 x 10 hah, pretty much the same. But I don't do ass-to-grass anymore. I found that a little above parallel squats really work well for me plus I can go heavier. I usually do 4 sets of those squats for 8-10 reps then I would go to something low like 165 and bang out as many reps as I can doing ass to grass.
By the way, your deadlifts are great man! I'm jealous. My max is only 320.

Thnx bro. You weigh 30lbs less then me and you still got sick lifts, DLs are by far my strongest. Proportionally, your stronger bro. I benefit from A2G the most, My glutes, hammies and quads are killing today. Last time i checked, my A2G maz was like 250lbs

Shoulders and Tris
Had a sick ass WO today!!!!!

DB Shoulder Press
2x20x20lbs *Warmup*
12x40lbs
10x45lbs
10x50lbs
10x55lbs (PR)
6x65lbs (PR)

Push presses
10x90lbs
2x8x115lbs

Machine Behind the Neck press
2x8x90lbs
6x100lbs

Lateral Raises
15x20lbs
15x25lbs
12x32lbs

***Triceps***
Close grip bench press
20x45lbs
10x115lbs
10x135lbs
Dropset 6x155lbs, 4x135lbs

Skullcrushers
10x55lbs
10x65lbs
8x70lbs

Rope pulldowns
20x55lbs

[chrispghmuscle]

Well done bhana, your right great workout bro..

[mr_bhana]

Heres some Pre WO pics, taken in the gym changin rooms

Right side got cut off cus of the zoom, but its pretty much the same


Taken mid pose, i should be standing more upright, with a lil twist and not crunching down on my abs




Once i get a pic of pretty much every pose, ill post it up in the pic section

[aznsyndicate609]

Yeah, I'm pretty strong proportionally. A2G squats always kill me the next day, but the thing is I don't see much results. When I do parallel squats, I'm not that sore the next day plus I get much better results, ironically. But whatever works for your body, gota stick with it.


Work out looks good. Those db shoulder presses look pretty strong.
Pics look good.

[mr_bhana]

Thnx bro, yeah you gotta stick to what works for you best! thats the name of the game

[mr_bhana]

Back and Biceps
Wide grip Pull ups
3x10

Close grip underhand pulldowns
12x117lbs
10x130lbs
10x140lbs
Dropset, 6x140lbs, 8x100lbs

Strict BB Rows
12x115lbs
10x115lbs
10x135lbs

DB Row
10x70lbs
2x8x82lbs

DB shrugs
2x10x90lbs

Hang Cleans
10x115lbs
2x8x135lbs

***Biceps***
BB Curls (Zir Red form lol)
10x70lbs
8x80lbs
5x90lbs + 3 assisted reps w/negatives

DB Curls
10x29lbs
10x35lbs

21s
45lbs Very slow reps with a nice contraction

No deads cus my ass is still sore lol

And no training until Saturday now

[robbyybt]

Lookin good bhana, you look alot larger than 165lbs though.

Im 170 and your alot bigger than me! Anyway good numbers on the weights