Wrathmans Accountability Log

[wrathman10]

Hi everyone, been on this forum for a little bit but just to gather knowledge. I think its time I keep a log to help me stay more accountable.
Goal: Recomp pretty much, would like to loose some fat and put on a few pounds.
Stats:
HT 68''
WT 180 pounds
BF% 14-16
Neck 16"
Waist 34"

Current diet, so about 4 weeks ago I bumped my cals to 3100-3200, after 2 weeks I felt I was gaining to fast and turned it down to 2850ish
Protien 300g
Carbs try and stay close to 200g
Fat 80-90g

before I was hitting 300-350g carbs but felt it was to much. Right now im trying to figure out what todo because last two weeks weight hasnt moved so I need to bump the food up a few hundred calories.

Supplements
Fish oil
Multi vit
Vit c
Liv 52
inhibit p
Hawthron berry
extremestane 25mg ed, think its underdosed
Test E 300mg wk
Eq 600mg wk

Training
6x wk
mon-back/bi's/rear delts
tues-chest/tri/front,side delts
Wens-legs
Thurs- repeat
Fri-repeat
Sat-repeat
Sun- rest

So todays workout was great, kinda tried with no carbs pwo,
Reverse grip bench first time doing these, no going to lie but these kinda killed my chest
Bar
95x10
115x10
135x10

Flat bench
135x10
155x10
185x10
205x6

incline bench
95x10
115x10
135x10

decline hammer machine
45x10
70x10
95x8

dumbell pullover
60x12
65x12

rope pulldown
55x12
70x12
75x12
85x12

one arm overhead tri cable extension supersetted with dips
10x10
15x10
20x10
25x10

Reverse grip tri pressdown
40x10
50x10
60x10

giant set
Arnord press,lateral raise,front raise
10x10
15x10
20x8

 

[wrathman10]

So today didn't get a chance to hit the gym, will do it tomorrow morning first thing hopefully. Diet was good today. Will try and get some pictures up the week.

 

[wrathman10]

So got a chance to hit the gym today and did back/bi's/rear delts

Chin-up
10xbw
10xbw
10xbw

Pull-up
10xbw
10xbw
10xbw

Wide stance deadlift
135x10
185x10
205x10
225x8
245x6

Iso seated row
45x10
90x10
135x10
135x10

Iso high row
45x10
90x10
90x10

Super set
Seated curls/ bent over rear delt flys
15/15x10
25/25x10
30/30x10

Wide grip preacher curl
3 sets

Preacher machine
3 sets

Then 20 mins liss incline cardio

 

[wrathman10]

Got in chest/tri's and delts this morning.

Reverse grip flat bench
Bar x12
95x 12
115x12
135x10
155x8

DB incline
40x10
50x10
60x10

DB flat
60x10
70x10
80x10

Rope pulldown
25x12
30x12
35x10
40x10
50x10

Single arm cable over head extension
15x8
20x8
25x5

Arnold press
25x3x10

Lateral raise
15x10
22.5x10
30x10

DB front raise
25x3x10

Wasn't feeling all that great this morning and since I hurt my shoulder a few months ago I have been very careful with my shoulder workouts.

 

[wrathman10]

So weekly weigh-in today and was at 177.4. I lowered my carbs because me and carbs don't get along every well and te 3 pound weight drop I'm sure is from water weight. Question for people tat have used extremestane, when you take it how do you know it's working? Like a side effect that its working? Now on to workout for today. Hit up legs felt pretty good.

Front squat
Bar x10
95x10
105x8
135x5
185x5
205x3
225x3

Romanian deadlift
135x10
185x10
205x5

Smith machine hack squats
95x10
105x10

Super set
Leg curl/standing calf raise
20x3x90/120
Leg extension/seated calf raise
20x3x75/90

 

[wrathman10]

So Sunday was a off day from the gym and food went good for the day. Ended up replacing my garbage disposal. But hit the gym up this morning felt pretty good.

Back/Bi's/rear delts

Reverse grip lat pulldown
80x10
100x10
130x10
150x10
170x10
190x10

Wide grip lat pulldown
130x10
150x10
170x10
190x10

Reverse grip bent over row
135x10
155x10
185x10
205x10

Bent over row
135x10
155x10
185x10
205x8

Idk what this is called but you pretty much are doing bent over DB rows but with the end of a BB
45x10
55x10
65x10

Seated Preacher curl (not including the bar)
20x15
25x15
30x12

Standing BB curl
40x12
40x12
40x12

Super set
Standing curls/rear delt flys
25/15
30/20
35/25

 

[RegisterJr]

In for your progress, brother. Looking good in here.

I don't know about exemestane...

Idk what this is called but you pretty much are doing bent over DB rows but with the end of a BB

45x10

55x10

65x10

I've seen them called Meadows Rows:

http://youtu.be/AY4YjAHcWrw

 

[wrathman10]

In for your progress, brother. Looking good in here.

I don't know about exemestane...

I've seen them called Meadows Rows:

http://youtu.be/AY4YjAHcWrw

Yea that's them. I couldn't think of the name and I was typing on the phone.

 

[wrathman10]

So today was my carb up day and it has really upset my stomach. Have had a lot of gas today not sure if that's because of the carbs I chose or what. So got a decent chest workout in this morning.

Reverse grip bench press
Bar
95x10
105x10
135x10
155x8

Bench press decided to switch it up a little
135x10
155x5
185x3
205x3
225x2 (lower back completely cramped on second rep, got belt out)
235x1
Over all bench felt great. That reverse grip bench really kills be doing it first but trying to use it to help develop my upper chest.

Decline hammer machine (weight in plates only)
45x10
70x10
80x10

Close grip bench
135x10
135x7

Rope pull down
4 sets got good pump

One arm over head cable extension
3 sets

Superset
Arnold press/ lateral raises
15/20
15/25
15/30

Pretty much when I get to shoulders my arms are toast.

 

[wrathman10]

So been super busy the last few days and haven't got a chance to update this. So wens was leg day and ill out line it first. Then Thursday was back and this morning was chest.

So wens day morning I felt like poop, didn't have any drive to work out but pushed through legs.

Front squat
Warm up
Warm up
135x5
155x5
185x3
205x3
225x2
No matter what I did I couldn't keep my gluts from cramping up when I would go down so it really hindered my rep range.

Romain DL
135x10
155x10
185x10
205x8

Wide stance leg press (plate weight)
200x20
290x20
380x15
380x15

Lying leg curl
3 sets of 10

Leg extension
3 sets of 15

Standing/seated calf raise
3 sets 20 each

By the time I was done I was dragging my feet out of the gym

Thursday for back
30 bw chin ups
30 bw pull ups
Back extensions
Bw x 10x6

Sumo DL
135x5
155x5
185x5
225x5
245x5

High row machine
2 sets of 15 45/90

Seated preacher curl
Wide grip 4 sets of 12
Inside grip 3 sets of 12

Standing alternating curl
3 sets

Then this morning
DB flat bench
Warm up
Warm up
60x10
70x10
75x10
80x8

Reverse grip flat bench
135x10
155x8
165x7

Incline flys
35x15
40x12

Rope pulldown
4 sets 12-15

Cable single arm overhead tri extension
3 sets of 10

Bw dips
10
12
16

This morning felt pretty good and now time to eat.