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Road to Show #2

B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulders Chest N Arms

(Dumbbell Arnold Shoulder Press 2 x 10)
10x10x2 warm up
Same

Dumbbell Arnold Shoulder Press 4 x 10 SS with Front Plate Raise
40s, 10# plate, eye level
20x10 / 40s
20x10 / 40s
20x10 / 40s
25x8,2 / 40s
Same

Incline Smush / Hex Press 4 x 15
40x15
40x15
40x12,3
40x11,2,2
Less rest/pause

Dumbbell Lateral Raise
5 x 10 last 2 sets> dropset, 1/2 weight to absolute failure
15x10
15x10
15x10
20x8,2 / 10x8,8
15x8,2 / 10x8,5
Had to drop back to 15, wasn't happening on 20s the second go

Single Arm Tricep Pushdown 4 x 12 each, 4s pause at bottom
20x12
20x12
25x12 up 5# from previous
25x8 +4 right side, only +3.5 on the left side. Fought it and just couldn't win.

Cable Rope Tricep Extension 3 x 10
50x8,2
45x7,3
40x7,2,1
Done did fry my tris on the single arms. I did 50# no problem last time and should have been able to increase, but not today

Cable Hammer Curl 3 x Failure
50x25
60x14
60x11,1

EZ Bar Cable Curl 3 x Failure
50x16
50x15
50x13,2,2
Wasn't happy, did another set
50x10

Felt good to start. Hated all my pictures today so won't post those. That damn body dysmorphia kicking my ass today when I couldn't see my tris through the fluff of this bulk.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Legs
Short n Sweet today.

Cable standing Hamstring Curl
30x10 Warmup

Hammy Sammy Superset
10 minutes total: 10 each, rotate, repeat. Minimal rest

Cable Standing
60x10 / 80x4,3,2 / 60x10 (looks like 70 should be the sweet spot)

Cable Lying
80x10x3

Machine Seated
120x10x3

Smith Bulgarian Split Squats 3 x 8 each HEAVY
70x8
90x8
110x6,2

Bear Hack Squat 3 x 15
270x15
270x12,3
270x8,3,1

Deadlift Rotation 1 set each, 8 reps
Conventional 185x8
Sumo 185x6,2
Romanian 185x8


Okay hammies, I see you boo
 

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B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Legs 1

BB Good Mornings SS with Leg Extension (backwards from normal, had to work around someone else's SS)
(65X10) / (120X20) Warmup
85x10 / 140x20
95x10 / 200x15
95x10 / 200x12,3
105x10 / 200x12
105x10 / 220x10,2

BB Step Up (I love these, these are the best things ever, I love them even more than Bulgarian Split Squats not)
65x8
65x8
65x8
65x6,2

Bear Hack Squat DEEEEEP
360x1 NOPE
270x9,2,1
270x8,2,2
270x8,2
270x6,2,2
Pretty pissed I had to drop weight so much over last week. Guessing that's terrible sleep related.

Leg Press High/Narrow/Glutes target SS Calf Raise
375x12 / 30
375x12 / 30
375x10 / forgot to count?
375x10,2,2,1 / 32,2,1
Started low weight after hacks taking a hit. Glad I did these were brutal today.

DB RDL
40x15x4

Butt Stuff
Banded Abduction SS Kickbacks
4x25 each, heavy band (77#) for Abduction light band (33#) for kickback


Apparently I'm in a deficit again because I dropped another 3# on check in this morning. Back down to 175 overall. Hoping this means more food
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Shoulders & Back/Width

Dumbbell Seated Shoulder Press 5 x 12,10,8,6,6 HEAVY
(15x15)
25x12
25x10
30x8
30x8
35x6,2

Bent Over Single Arm DB Fly 4 x 10, control weight and direction change
15x10x3
20x10

Dumbbell Lateral Raise 6 x 12
15x12x5
20x9,3

Dumbbell Front Raise 5 x 15,15,12,12,12
10x15
10x13,2
10x13
10x12
15x11,2

Cable Upright Row SS Face Pulls with External Rotation 3x10/10
100x10 / 150x10
120x10 / 150x10
130x10 / 150x8,2

Wide Grip D Bar Pulldown 4 x 15,12,12,10
100x15
100x12x2
110x10,2

Kneeling Cable Crunch 3x20
150x20x2
150x15,5

Today begins phase two of the bulk I ripped up the natty card this morning.
My baby Shoulder vein made a comeback today
My mood is incredible, completely euphoric, and just like a BAMF. I haven't stopped dancing and booty shakin since I got home. That's a notable difference in my morning.
Eight hours later, on the damn dot, I definitely had what I'm calling "half life crash". Even had to take a 15 minute power nap. Doing okay since that.

I want to do a detailed anavar log for the ladies to come or for your ladies at home. What kind of info should I include? Happy to be an open book so others can benefit from the information so any suggestions are welcome.

SmartSelect_20221004-094235_Gallery.jpg
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Back N Booty

Everything was feeling great for this. Moving n grooving good this morning...until...well...

Machine Assisted Wide Grip Pull Up 2 x 6-8 as little weight as possible
100x8
90x5,2

Lat Machine Wide Grip Pulldown 5 x 10
110x10x3
110x9,1
120x7,2,1

Machine Narrow Grip Row 4 x15,12,10,10
140x15
150x12
160x10
170x8,2

Snatch Grip Rack Pull 5 x 15,12,10,8,8
135x15

So had a 15 minute rest/phone call session then tried to take my rage out on the weights.

So back to snatch rack pulls:
175x12
195x10
Loaded up for 215 and looked in the mirror and lost it.

Now I'm fucking crying I'm so damn sad mad in the gym that I'm just like, I can't do this right now, packed my shit and went home.
 
B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Huge shout out to @Yano for that all day therapy session yesterday. You're great people dude. Put my head back in the right place. So big thank you papa yano ❤️

Back/Glutes leftovers and today's Shoulders/Chest/Arms

Chest Supported Wide Grip D Bar Lat Pulldown 4 x 20,15,12,12
130x20
140x15
150x15
150x12,2

Lat Machine Standing Straight Arm 3 x 15
70x15
70x15
70x13,2

Barbell Hip Thrust 6 x 20 35s rest between sets
95x20x5
95x14,3,3
*load 115 next time

Dumbbell Arnold Shoulder Press SS Front Plate Raise 4 x 10 / 40s, 10# plate, eye level
20x10
20x10
25x10
25x9,1

Incline Smush / Hex Press 4 x 15
40x15x4
*struggled with these last reps but made it, might stay with 40 next time, might bump

Dumbbell Lateral Raise 10 + Dropset, 1/2 weight to absolute failure last 2 sets
15x10
15x10
15x10
20x10 / 10x16,4
20x7,3 BREAK - when the badass 80yo dude that's strong AF in the gym asks for a spot... you spot. Even if you were mid dropset
20x7,3,1 / 10x12,6,4,2

Single Arm Tricep Pulldown Pushdown SS EZ Bar Preacher Curl
3 x 12 each, 4s pause at bottom / 3 x Failure
20x12 / 50x20
20x12 / 60x13
25x12 / 70x10
*start with 70 curls next time. 20# increase

Cable Rope Tricep Extension SS Cable Rope Hammer Curl
3 x 10 / Failure
50x12 / 60x16
60x9, 0.75 / 70x10
60x8,1 / 70x10,2,1
*70 must be the new biceps number

Machine Seated Calf Raise 6 x 20
90x20x6
Almost got stuck again on the final rep.
 

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B

Bomb10shell

TID Lady Member
Aug 30, 2022
89
98
Forgot to post this up over here.


Friday:
Legs

Hamstring curl trio:
10 minute circuit: 10 standing leg curls (each leg), 10 laying leg curls, and 10 seated leg curls. MINIMAL RESTS!!
Standing / Lying / Seated
60x10 / 100x10 / 120x10
70x10 / 110x8,2 / 120x10
80x8,2 / 120x8,2 / 120x9,1,1

Squat machine (any) 4 x 15 (pump these out but should be tough towards the end of each set)
180x15 <too easy, add another set
270x12,3
270x10,2
270x10,2,2,1
270x8

Bulgarian split squats 3 x 8 (each leg)
90x8
110x8
130x6,2

Front squats with heels elevated 3 x 15
90x13,2
90x10,4,1
90x12,3

BB RDLS 3 x 8-12
185x12
205x10 <new PR!
225X6 <NEWER PR!!

Bodyweight walking lunges 3 x 10 each leg
DONE ✔️


Saturday:
1hr elliptical
 
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