SimplyShredded.com - Body Building Forum
SimplyShredded.com Forum
lolssons private msg quote post Address this user
So I have been training the last few months but not been loging during this time I have hurt my leg so i can't do any backsquats at the moment. During this time I have turned 20 years old but other than that nothing is new.

Recent PRS 220kg deadlift and a poverty bench of 122.5kg. The backsquating will not be a priority now when I'm hurt will do some front squats in the meantime. My weight is at 86kg. Will bulk during the next program to hit atleast 88kg morning weight. Best backsquat prior to injury 160kgx3 and 170kgx1.

Program/split
Day one-Frontsquat focus
Day two- Bench day
Day three- Rest
Day four- Deadlift day
Day five- Rest
Day six- Bench day
Day seven- Back and shoulder day


Will try to upload the video of my new 220kg deadlift PR.

New log same content just don't wanna steal somebodys logname already
Post 1 • IP   flag post
lolssons private msg quote post Address this user
Clean 2reps 80kg
Front squat 5x10 60kg
SLD 3x10 90kg 2x10 100kgx10
Leg press 5x15 50kg loaded
Leg extension 5x10 / Leg curl 5x10

Did the first workout of the new program took it easy as the leg is recoverying none the less a good day full volume!
Post 2 • IP   flag post
lolssons private msg quote post Address this user
https://instagram.com/p/BN4rE3VhvgB/

The 220kg pull
Post 3 • IP   flag post
lolssons private msg quote post Address this user
Bench 5x10 65kg
Incline bench 5x8 80kg
Flat dumbbell 5x15 28kg
Closegrip bench 3x8 60kg
Skullcrusher 5x12
Tri ext 5x20
Dips 3x failure
ABS 5set

Real light bench day loads of volume tho triceps are fried
Post 4 • IP   flag post
lolssons private msg quote post Address this user
Deadlift day

Blockpulls 2" 3x10 120kg
SLD 3x8 120kg
TBar row 4x10
Chins 3x5
Latpulldowns 4x10
Leg curls 5x15
Leg ext 5x15
Post 5 • IP   flag post
jostrosky private msg quote post Address this user
@lolssons nice dead pull
Post 6 • IP   flag post
lolssons private msg quote post Address this user
Benchworkout
Pinpress 2" of chest 5x10 77.5kg
Flat dumbbell press 4x15 28kg 1x10 32kg
Incline dumbbell press 5x10 28kg
Cable Flies 5x12 30kg
Skull crusher 5x12
Tri Ext 5x20
Dips 3x failure
ABS 5set
Post 7 • IP   flag post
lolssons private msg quote post Address this user
Back and shoulder day

OHP 5x5 50kg 4x5 1x5 52.5kg
Reardelt flies 5x12
BOR 5x10 60kg 2x10 70kg 3x10
Pullups 5xamrap
Tbar 5x10
Pulldowns 5x10
Curls 10x10
Post 8 • IP   flag post
lolssons private msg quote post Address this user
Front squat day
Frontsquat 5x10 65kg
Good mornings 3x10 80kg
Lunges 3x20

Had to cut the workout short due to lack of time.
Post 9 • IP   flag post
lolssons private msg quote post Address this user
Light bench day
Flat bench 5x10 70kg
Incline 5x8 80kgx8 82.5kg 2x8 70kg 2x8
Flat dumbbell 5x15 24kg dumbbells
Close grip bench 3x8 70kg
Skullcrusher 5x12
Tri ext 100reps
Dips 3set

Took it Easy on the accessories as i felt rather weak and tired today due to lack of Sleep and poor nutrition the last few days. Gotta step My game up.
Post 10 • IP   flag post
lolssons private msg quote post Address this user
Deadlift day
Deadlift 3x10 120kg
SLD 3x8 130kg
lunges to get some blood in my hurt leg 3x20
leg ext 3x15
leg curls 3x15
Tbarrow 5x10
Pulldowns 5x10
ABS 5set
Post 11 • IP   flag post
NorIda private msg quote post Address this user
@lolssons you're a pretty strong dude with a decent routine, I'm surprised you don't have a larger following.

But fuck the followers (or lack of) and keep on grinding away! Good work
Post 12 • IP   flag post
lolssons private msg quote post Address this user
@NorIda Thanks alot man! I'm no where near strong tho. But working on it and one day I will rep your maxes!
Post 13 • IP   flag post
NorIda private msg quote post Address this user
@lolssons haha challenge accepted
Post 14 • IP   flag post
lolssons private msg quote post Address this user
Because of Christmas the opening hours of the gym is during the time of day I work. So today I have to do two workouts first workout was

Pin press 2" 5x8 82.5kg 4set 85kg last set. Those still felt easy looking forward to increasing the weight next week.
Flat dumbbell press 5x15 28x15 30x15 30x12 30x12 30x13
Incline DB 5x10 28kg
Cable flies 5x12
Dips 3x fail
Skull crusher 5x12
Tri ext 100rep
Post 15 • IP   flag post
lolssons private msg quote post Address this user
Workout number two of today

OHP 5x5 52.5kg 4x5 57.5kgx5
Alot of back work sets and reps
Som reardelt work.
A little bicep pump

So now are 4 days off the gym will be like a mini deload will eat big during the holidays
Post 16 • IP   flag post
Susan123456 private msg quote post Address this user
Thank you for your sharing,here is an amusing thing to enjoy with you.
mske your own phone case

Post 17 • IP   flag post
lolssons private msg quote post Address this user
It's time for some front squating hoping the leg/hip will feel okay and that I can try to put on a little more weight then last time. Coming back with an update later.
Post 18 • IP   flag post
lolssons private msg quote post Address this user
Front squat 70kgx8 75kgx8 80kgx8 85kgx8 90kgx8
SLD 130kgx10 130kgx8 130kgx8

Main movements of today. Front squats moved really well with ease. Really happy about them. The SLD on the other hand was heavier than expected but was okay.
Post 19 • IP   flag post
lolssons private msg quote post Address this user
Benchday yesterday
Bench 5x8 80kg worked up to 110kg in the warmups to feel something heavish
Incline bench 4x8 3x8 80kg 1x8 85kg

Alot of accesorywork for chest and tri
Post 20 • IP   flag post
lolssons private msg quote post Address this user
So forgot to log.
Deadlift day
Deadlift 140kg 2x8 1x8 150kg
SLD 140kg 3x6
+ Accesories


Benchday
Supposed to be doing pin presses but gym was full so did regular benching. 3x8 90kg + accesories

so the last few days my workouts has been off program due to numerous reasons but I got some decent work in anyways and am back on the program again coming Monday.
Post 21 • IP   flag post
lolssons private msg quote post Address this user
Today was Shoulder and back fluff day.

OHP 55kg 4x5 1x5 57.5kg
BB rows 5x10 80kg

+ Alot of back and some reardelt work.
Post 22 • IP   flag post
lolssons private msg quote post Address this user
Today was Front squat day. The day started of rather slow as my leg continued to hurt so had to warm up longer than expected.

Front squats 5x8 70kgx8 80kgx8 85kgx8 90kgx8 95kgx7 my right bicep cramped up during the last set so had to cut it short. Will get it next week tho.
Goodmornings 3x10 80kg
Lunges BW 20reps per leg.

some ext and leg curls to finish the legs off.
Post 23 • IP   flag post
lolssons private msg quote post Address this user
Pin press 2" above chest 90kg 2x8 95kg 3x8
Flat dumbbell press 28kgx15 30kgx15 30kgx13
Close grip bench 3x7 80kg
Cable flies 5x12
Skull crusher 3x10
Tricep push downs 100reps

Everything felt really good so upped the weight a bit on the pin presses. Feeling strong.
Post 24 • IP   flag post
lolssons private msg quote post Address this user
Deadlift day wanted to feel something heavy after 4weeks of lighter training so during my warmup I pulled a single of 200kg 90ish% of max.
Block pulls 2" 140kg 2x8 1x8 150kg

Then some accessory work for hams back and traps
Post 25 • IP   flag post
lolssons private msg quote post Address this user
So today and tomorrow are rest days tho I work during the time the gym is open. But back again Sunday with some heavyish pin presses.
Post 26 • IP   flag post
lolssons private msg quote post Address this user
Bench day yesterday
Pin press 2" 5x6 6x95kg 6x97,5kg 6x100kg 6x100kg 6x100kg
Flat dumbbell press 5x15 28kg
Incline dumbbell press 5x10 30kg
Chest flies
Triceps work

After 4days packed with work and no great food or great sleep I felt really strong anyhow and got a hell of a pump great workout!
Post 27 • IP   flag post
lolssons private msg quote post Address this user
Today was OHP and back day
OHP -5x5 57.5 4x5 1x5 60kg
BOW Row
Chins
More rows
Some rear Delt flies
Post 28 • IP   flag post
lolssons private msg quote post Address this user
Front squat day
Front Squats 5x6 90kgx6 95kgx6 100kgx6 (actually a PR) 90kgx6 90kgx6
Highbar Paus squat 3x5 90kg took it really easy as it was the first time backsquating in I don't know how long will see how my leg (injury) feel tomorrow.
SLD 3x5 140kgx5 140kgx5 150kgx5
Post 29 • IP   flag post
lolssons private msg quote post Address this user
Bench day yesterday
Bench 5x6 90kg:6:6:6:6 95kgx6
Incline bench 5x5 80kgx5 85kgx5 87.5kgx5 90kgx5 90kgx5
Flat dumbbell 30kgx15 30kgx13 30kgx10 with the last set letting my arms sink down as far as possible and pausing before pressing.
Close grip bench 3x8
Some tricep work
Done
Post 30 • IP   flag post
337855 95 30
Log in or sign up to compose a reply.
destitute