Eternal Struggle

Other Discussions Training Logs
1

Currently bodybuilding, gain muscle

25/M
Height: 185cm, Long legs and arms

23.11.2020:
Weight: 84.5kg
Waist: 87cm
Arms left & right: 32cm / 33cm
Thighs left & right: 59cm / 58,5cm

PRs:
Squat 145kg @ 8
Bench 95kg @ 8
Overhead press 70kg @ 9
Deadlift, no belt 200kg

2

Hypertrophy

Day 3
2ct Paused Press
32x8
35x8
37x8 @ 7.5
37x8

CGBP
40x10
45x10
47x10
47x10 @ 7.5

Barbell Lunges @ 7 - 8
3x14
40kg

Reverse Hyperextension @ 7 - 8
3x15
27kg

Cable Curl @ 7 - 8
3x15
30 - 35kg

Tricep Pushdown @ 7 - 8
4x15
35 - 40kg

Day 4
RDL
4x10, 110kg @ 7 - 8

Incline Bench
45x8
47x8
50x8
52x8 @ 8

Weighted Situps @ 7 - 8
3x15
1.15kg → bw

Barbell Curl @ 7 - 8
3x15
20kg

Skullcrusher @ 7 -8
3x15
17.5kg

Knee Extension @ 7 - 8
4x15
35 - 40kg

Steady State Cardio @ RPE 6, 25 min, 2x/week

3

Hypertrophy

Day 1
Comp Squat
100x5
105x5
110x5
115x5 @ 8.5

Comp Press
40x5
45x5
50x5 @ 8
50x5

Floor Press
40x10
45x10
47x10 @ 8
45x10

Goblet Squat @ 7 - 8
4x15
27.5kg

Weighted Situps @ 7 - 8
3x15
1.25kg

Sort of Bridge 2.0

A
1ct Paused Squat
90x5
100x5
110x5 @ 9.5

Comp Bench Press
60x5
67x5
70x5
70x5 @ 8

Pendlay Row
90x10
90x10 @ 9
85x10

Weighted Situps @ 7 - 8
2x14
2.5kg

4

Sort of Bridge 2.0

B
Comp Deadlift
120x5
140x5
145x5
150x5 @ 8

2ct Paused CGBP
65x5
67x5
67x5 @ 8

Leg Press
3x10 @ 8

Pullups 20 reps
Skullcrushers 2x12
Weighted Situps

5

C
Comp Squat
100x5
105x5
105x5 @ 7.5
105x5

Comp Press
45x5
47x5
50x5
50x5 @ 8

Deficit Deadlift
140x5x3 @ 7.5

Steady State Cardio @ 6 - 7, 20 min, 2x/week

6

Deadlift, no belt
200kgx1
140kgx5

Lat Pulldown MYO
15, 4, 4, 2
65kg

7

Deadlift, no belt
180kgx1 @ 8
140kgx5x2

Bench Press Myo
15, 5 ,4
52kg

DB Bicep Currllsss
4x15 reps

8

| 24.8. |

| - |
| Press 3x10 35-37kg |
| Bench 4x10 50-52kg |
| Lat pulldown 4x10 60-65kg |
| Cable row myo 15,5,3 |

| 25.8. |

| - |
| Squat 4x8 70-75kg |
| Incline 4x8 45-52kg |
| DB press myo 12kg |
| Biceps 3x10 |

9

| 30.8. |

| - |
| deficit deadlift 4x8 90-120kg |
| cgbp 5x8 55-60kg |
| lat pulldown myo |
| arms 3 sets |

| 1.9. |

| - |
| squat 5x6 80-100kg |
| press 5x6 40-45kg |
| bench myo |
| lats & abs 3 sets |
| 10 min cardio |

10

| 5.9. |

| - |
| squat 5x8 60-75kg |
| incline bench 5x8 40-47.5kg |
| lat pulldown myo |
| arms 3 sets |

| 6.9. |

| - |
| squat 5x6 90-100kg |
| press 5x6 40-45kg |
| bench myo |
| 10 min cardio |

11

| 17.9. | | |

| - | - | - |
| Comp squat | | |
| weight | reps | rpe |
| 100 | 5 | 7 |
| 110 | 5 | 8 |
| 120 | 5 | 10 |
| 110 | 5 | 8 |
| | | |
| | | |
| Comp press | | |
| weight | reps | rpe |
| 45 | 5 | 7 |
| 50 | 5 | 8 |
| 52 | 5 | 9 |
| 50 | 5 | 8 |
| 50 | 5 | 8 |
| | | |
| Deadlift | | |
| weight | reps | rpe |
| 110 | 5 | 7 |
| 120 | 5 | 8 |
| 130 | 5 | 8 |
| 140 | 5 | 9 |
| | | |
| Planks 5 min amrap | | |

| 20.9. | | |

| - | - | - |
| 2ct paused squat | | |
| weight | reps | rpe |
| 70 | 5 | |
| 80 | 5 | 8 |
| 80 | 5 | 8 |
| 80 | 5 | 8 |
| | | |
| | | |
| 2ct paused press | | |
| weight | reps | rpe |
| 40 | 5 | |
| 45 | 5 | |
| 47 | 5 | 8 |
| 47 | 5 | 8 |
| | | |
| | | |
| Pendlay row | | |
| weight | reps | rpe |
| 70 | 10 | |
| 80 | 10 | 8 |
| 80 | 10 | 8 |
| 80 | 10 | 8 |
| | | |
| Goblet squat 2x20 | | |

12
Deadlift
4x5
120 - 130kg
Bench Press
4x5
55 - 60kg
Lat Pulldown
4x10
55 - 60kg
Push Ups
4x12-16 reps