From Scrawny to Brawny

[Helmholtz]

10/22

Squats 155x8, 3 sets
Free weight hack squats 65x8, 2 sets
Stiff legged deadlifts 95x8, 3 sets
Leg press 180x12, 2 sets
Leg extensions 80x10, 2 sets
Lying leg curls 80x10, 2 sets
Seated calf raises 70x12, 3 sets

[Helmholtz]

10/23

Bench press 155x8, 3 sets
Incline bench 100x10, 2 sets
Dips BWx11, 3 sets
DB flys 20x8, 2 sets
French press 35x8, 3 sets
Rope pressdowns 30x12, 2 sets
Cable kickbacks 20x10, 2 sets
Situps
Leg raises

[Commander]

Very consistent, nice work.

[Helmholtz]

Originally Posted by Commander

Very consistent, nice work.

Thanks. For some reason I lost my motivation for a bit a few weeks ago and suffered a noticeable drop in performance. I got it back a couple of weeks ago and have been concentrating on being consistent with lifting and nutrition. I feel like slowly and steadily I am making progress.

[Commander]

Originally Posted by Helmholtz

Thanks. For some reason I lost my motivation for a bit a few weeks ago and suffered a noticeable drop in performance. I got it back a couple of weeks ago and have been concentrating on being consistent with lifting and nutrition. I feel like slowly and steadily I am making progress.

I know it sounds cliche, but slow and steady definitely does win the race. Too many people burnout due to attempting to do too much too fast. I am not saying that there isn't room for some more intense periods, but overall, just consistently eating well and hitting the weights will work wonders.

[Helmholtz]

10/24

Deadlifts 185x8, 3 sets
Pullups BWx8, 2 sets
Rack chins BWx10, 2 sets
Seated cable rows 120x10, 3 sets
DB shrugs 55x12, 3 sets
Preacher curls 50x8, 3 sets
Spider curls 40x10, 2 sets
DB concentration curls 20x10, 2 sets
1 set of cable 21's just to finish the arms off

[Helmholtz]

Originally Posted by Commander

I know it sounds cliche, but slow and steady definitely does win the race. Too many people burnout due to attempting to do too much too fast. I am not saying that there isn't room for some more intense periods, but overall, just consistently eating well and hitting the weights will work wonders.

Yup it took me a while but I have finally figured that out. I have made the mistake myself before of wanting too much too fast. Always wanted to put on 10 pounds of muscle instantly which just doesn't happen. Now I am being consistent and making progress little by little.

[Helmholtz]

10/29

Squats 175x5, 3 sets
Free weight hack squats 95x5, 3 sets
Romanian deadlifts 115x5, 3 sets
Leg press 270x6, 3 sets
Leg extensions 115x8, 2 sets
Lying leg curls 95x6, 2 sets
Seated calf raises 90x8, 4 sets

[Helmholtz]

10/30

Bench press 160x8, 3 sets
Incline bench 105x8, 2 sets
Dips BWx12, 3 sets
DB flys 22.5x8, 2 sets
French press 30x8, 3 sets
Rope pressdowns 40x8, 2 sets
Cable kickbacks 20x11, 2 sets

[Helmholtz]

10/31

Deadlifts 195x8, 3 sets
Pullups BWx9,8
Rack chins BWx11, 2 sets
Seated cable rows 120x8, 3 sets
Preacher curls 50x9, 3 sets
Spider curls 40x11, 2 sets
DB concentration curls 20x10, 2 sets