]
WRAP-UP OF 6 WEEK BLAST
Initital Weight = 168 lbs
Final Weght = 178 lbs
Net Weight Gain = 10 lbs
Analysing Each Lift Per Muscle Group:
CHEST
1.) Incline Bench Press
Old 5RM = 185 lbs
New Record = 155 lbs for 13 Reps RP'ed
Havent myself to the full as yet. next cycle i plan on REALLY focussing on this lift
2.) Dips
Old Record = 5 Reps Straight
New Record = 31 Reps RP'ed
i would NEVER have been able to do so many dips at one time. it was one of my most weakest exercises ever. but for my next cycle im gonna replace these with incline dumbbell presses
3.) Hammer Strength Bench Press
Old Record = 0 lbs
New Record = 160 lbs for 16 Reps RP'ed
ive never done this machine before. but its awesome. kind of like the bench press but starting from the bottom position. really difficult.
SHOULDERS
1.) Side Lateral Raises
Old Record = 35 lbs for 10 Reps
NEw Record = 30 lbs for 40 Reps RP'ed
i honestly hate this exercise. im gonna replace it with standing alternate arm dumbbell presses for the next blast
2.) Military Press
Old 1RM = 135 lbs
New Record = 105 lbs for 19 Reps RP'ed
due to my shoulder injury my lift suffered intitally, but its rocking now
3.) Upright Rows
Old Record = 50 lbs for 20 Reps
New Record = 70 lbs for 33 Reps RP'ed
TRICEPS:
1.) Bent Arm Pull Overs
Old REcord = 0 lbs
New Record = 55 lbs for 40 Reps RP'ed
awesome lift. my triceps have NEVER been this sore in my life.
2.) Close Grip Bench Press
Old Record = 135 lbs x 1 Rep
New Record = 145 lbs x 4 Reps or 130 lbs x 20 Rep RP'ed (the 4 rep was a fuck-up)
nice lift. gonna stick with it.
3.) EZ Bar Extensions
Old Record = 60 lbs x 10 Reps
New Record = 80 lbs x 30 Reps RP'ed
i dont like this lift anymore. im gonna replace this with dips.
BACK
1.) Lat Pull Downs
old Record = 175 lbs x 6 Reps
New Record = 170 lbs x 16 Reps RP'ed
i love this exercise. the negative on the last rep + the static REALLY helped. of course its not so dramatic, but with time it will be
2.) Chin-Ups
Old Record = 5 Reps
New Record = 30 Rep RP'ed
3.) V-Bar Pull Downs
Old Record = 165 lbs x 3 Reps
New Record = 180 lbs x 22 Reps RP'ed
4.) Deadlifts
Old Records = 355 lbs x 1 Reps and 220 lbs x 12 Reps
New Records = 295 lbs x 4 reps and 245 lbs x 10 Reps
im not so happy with my progression on these. hopefully, by the end of my next blast i should be where i was before i hit depression
5.) Rows
Old Record = 185 lbs x 5 Reps
New Record = 155 lbs x 12 Reps
6.) Hammer Strength Rows
Old Record = 0 lbs
New Record = 270 lbs x 10 Reps
BICEPS
1.) Preacher Curls
Old Record = 75 lbs x 6 Reps
New Record = 70 lbs x 14 Reps RP'ed
2.) Barbell Curls
Old Record = 90 lbs x 2 Reps
New Record = 80 lbs x 20 Reps RP'ed
3.) EZ Bar Curls
Old Record = 75 lbs x 10 Reps
New Record = 90 lbs x 13 Reps
FOREARMS
1.) Palms Up Wrist Curls
Old Record = 100 lbs x 6 Reps
New Record = 80 lbs x 20 Reps
2.) Palms Down Wrist Curls
Old Record = 40 lbs x 5 Reps
New Record = 40 lbs x 20 Reps
3.) Hammer Curls
Old Record = 45 lbs x 5 Reps
New record = 40 lbs x 20 Reps
CALVES
1.) Nautilus Machine Calf Raises
Old Record = 0 lbs
New Record = 235 lbs x 11 Reps
2.) Calf Raises on Nautlus Leg Press
Old Record = 0 lbs
New Record = 175 lbs x 12 Reps
3.) Hammer Strength Calf Raises
Old Record = 0 lbs
New Record = 220 lbs x 12 Reps
HAMSTRINGS
1.) Leg Curls
Old Record = 135 lbs x 5 Reps
New Record = 150 lbs x 25 Reps RP'ed
2.) Sumo Squats on Hammer Strength Machine
Old Record = 0 lbs
New Record = 250 lbs x 21 Reps RP'ed
3.) Romanian Deadlifts
Old Record = 155 lbs x 15 Reps
New Record = 145 lbs x 20 Reps
QUADRICEPS
Nautlus Machine Leg Press
Old Record = 0 lbs
New Record = 395 lbs x 20 Reps
im done with this machine. in one cycle. time to move on. im gonna try front squats for this. but im gonna make sure i do higher reps because of my shoulder injury. do not expect me to go complete balls-to-the-wall with this exercise right away.
2.) Hammer Strength Leg Press
Old Record = 0 lbs
New Record = 400 lbs x 12 Reps and 350 lbs x 20 Reps
3.) Squats
Old Record = 275 lbs x 1 Rep and 175 lbs x 20 Reps
New Record = 245 lbs x 5 Reps and 185 lbs x 20 Reps
i REALLY hope i reach my old RM by the end of the next cycle
------------------x-------------------
thats it for now.
so as u can see, ive gained a lot of strength and a lot of mass. i am finally where i was before my depression - a depression which lost me 15 lbs in 15 days.
another observation which some of u may have made is that my diet has REALLY improved over these 6 weeks and its only gonna get better from here
Credits:
i would like to thank the following people for my success. without them i would not have been able to do so well:
thenatural
bigdownunder
SuperD
dellsguy67
egoatdoor
JNo21
0311
Eric3237
Lencho
Kethnaab
RedSkull
BodyFangs
Any Old Iron
Rune
Pali012
Young and Strong
Iron619
Chrisx9118
thanks guys! i appreciate all the help