2/16/15
161.8 lbs

- starting to get a little bit stronger. great sign considering how weak I was in late dec. was very pathetic. Right now my main focus is strength and keeping this surplus going till I hit 170 minimum.

Shoulders/traps/cardio
DB press 4x8
60x10
65x8
65x7
60x6

Bb press 2x12
95x12 x2

Side raises 3x12
30x15
35x12 x2

Flat DB flys 3x12
35x14
40x12 x2

Front raises 3x10
30x10 x2
30x12

DB shrugs 3x15
80x20
90x15 x2

Cardio
Treadmill:
2 miles (16 mins)

2/17/15
162.6 lbs

- looks like I'm finally on a surplus. Weight going up quickly. Might be std fluctuation though.

Legs
Squats 2x8 2x5
165x8 x2
175x5 x2

DL 3x5
275x5 x3

DB lunges 3x10
30x10 x3

Prone leg curls 3x10
110x10 x3

Calf raises on leg press
180x15 x3

Cardio:
Treadmill- 2 miles (15:57)

Have you thought about incorporating some very high rep squats into your leg days? I'm talking like 15-20rm back squats.

lol@ struggling so badly to gain weight.

Hasn't crossed my mind. Dunno what's going on with my squat. Always have issues with it I feel like. Right foot always ends up opening up/turning right as I do reps.

probably ankle/achilles tightness

I had to do hip flexor stretches for an obnoxious amount of time today cause my right side wouldn't loosen up. Wonder if that's why.

Been pretty busy last few days. TGIF. Gonna try my best to do legs tonight but have pt test today so we will see.

2/18/15
162.6 lbs

Back/bis
Pull ups 3xMax
16
13
15

Cable rows 4x8
140x10
160x8 x3

Lat Pulldowns 3x10
140x12 x3

DB curls
35x10
35x8
30x10

Hammer curls
35x10 x3

I'm ****ing tired of spazzing out at you to do more lats sets. But do more lats sets. Like double the amount you do now.

For the toe flaring out excessively I agree with Aidan, it's probably ankle/achilles tendon related and not hip flexor. Try this, it takes ~30 sec. You don't need to add weight.

Here is the problem with more sets for back. The back is a large muscle group, it takes pretty good intensity to do high volume. Especially rows. A 5x10 of tbars or barbell rows is hard.

Cable row doesn't count. It's by far the easiest row. Actually if you pay attention, you will notice that during cable rows you actually start recovering. Let's say you hit pull-ups for a 5x10. That's tiring. Then you hit up cable rows, it's a joke easy. You actually recover from the pull-ups during the cable sets. Cable rows are so easy, you can hit a 10x10 no problem.

So pretty much agree with Evoken. MOAR volume for back. But our hero here has shown to have problems with intensity for large muscle groups. Squats, deadlifts, rows? No way. He does not like.

He likes arms, shoulders, and chest. Small muscles, easy exercises. That's why he has the push upperbody. But like our boy Jason Genova says, he has got a problem. If you have the upperbody but you ain't got the lowerbody, you got problem. If you got the lowerbody like Evoken then the upperbody is no problem.

There is no way our boy is going to hit legs today. It's Friday night. Unfortunate because that back workout is like 20min of work.

I have a very similar problem but for back I will throw in extra work. Like a 5x8 tbar or a 6x8 cable row. Legs? No, living la vida EV.

I definitely agree with this. Cable rows are just too easy which is why I removed them from my programming. DB rows, tbar rows, HS plate loaded rows, or even good ole' pulldowns are all far more effective and difficult exercises.

Anyway, I'm gonna wait until this police academy thing is over before I come back here and join you in continuing to level insults against our boy EV. He gets a pass for now. When he gets out, he should do a few weeks of gslp or ss. This is not because these would be more effective programs for hypertrophy, but just to build mental toughness.

2/20/15
161.6 lbs

- Had a BRUTAL day in academy today. Many many hours of punishment today. Had PT test then more physical stuff cause of punishment. People bringing in protein bars got caught, it wasn't pleasant.

- had to cut workout short due to relationship issues. Initally I made a long post about this but I deleted it. Not trying to make this a feels thread. I know I'm working my ass off and that makes my free time limited, end of story. Don't give a shiet otherwise. Not going to change my lifestyle around.

- As of this week macros are currently at 87f/460c/200p for a total of 3,423 calories. As you can see, still having a tough time gaining weight. Been on these macros for roughly 3 days so hoping it will fluctuate up. If not, I dunno how much I can more I can increase without making some annoying sacrifices. Maybe I'll just buy some sort of carb drink for when I workout. That's like one hour to one and a half hours that I'm fasting.

Legs
Squats 4x8
165x8
165x6 x3

Leg press 4x10
180x10 x3
200x10

Leg extensions 3x15
110x15 x3

Leg curls 3x10
110x10 x3

This is correct. Thanks for the link, I tried it today and immediately felt discomfort on right ankle. Going to do it more often now.

Intensity is limited right now due to academy. Plus I can't risk being too sore because we do a ton of push ups, push up negatives, pull ups, squat thrusts, core exercises. Every day just about. Don't wanna be that guy at academy that can't keep his legs up at 90 degrees during leg lifts because I'm sore from too much volume at gym etc. I'll work on increasing back volume and throw out cable rows from the routine.

Damn he hit legs. Heading to gym now to get some legs in. Faaaaaaaack.

We love relationship posts. Repost please.

Lolol I can't even begin to tell you how close I was to changing legs day to upper body day. Would have been too ashamed to post in here though.

2/21/15
161.8 lbs

Chest/shoulders
Decline bench 4x8
185x15
205x8 x3

DB flat bench 3x12
65x12
65x10
60x12

DB incline 2x12
55x12 x2

Flat flys 3x12
35x12 x2
35x10 left arm gave out

Seated side raises 3x12
25x12 x3

Front raises
25x10 x2

DB shrugs 3x15
80x15 x3

Cardio
Treadmill: 20:55 (2.60 miles)

legs get used to extreme volume/intensity after a while and can perform well even when extremely sore(once warmed up).
painful(especially at first) but does work performance wise, fully understand not doing it so as it really can be super rough.

Yeah that's true and I'm trying to force myself to do legs on Friday so I have the whole weekend to recover. I tried doing legs twice this week and I was suffering big time at academy cause of it. I'll def stick to Friday night leg sessions and ramp up the volume.

2/22/15
161.8 lbs

Back/bis
DL Romanian 3x10

Pull ups 3x10
x10 x2
x8

DB rows 4x10
70x10 x4

Bent over raises 3x10
25x10
30x10 x2

Lat pulldowns 3x10
140x12
140x10 x2

Spider curls 3x10
50x10 x3

Macros
3,488 calories
112f/420c/200p

-Went wayyy over fats but stayed within calories due to these

2/23/15
163.6 lbs

- Trying to gradually up volume for legs and back

Legs/tris
Squat thrusts x25

Squats 3x12
155x12
155x10 x2

DL 225xMax, 1x6-8, 2x5
225x12
275x6
275x5

DB lunges 3x10
30x10 x3

Calf raises 4x15
180x20 x4

Hyper extensions 3x15
x15
x12
x15

Seated leg curls 3x10
90x10 x3

Rope Pushdowns
50x10 x2

DB extensions 4x10
50x15 x2
50x13

Macros
87f/432c/212p

2/25/15
165.6 lbs

Delts/traps
DB press 3x10
50x15
60x10 x2

Bb press 3x10
95x15
115x9
115x8

Standing delt raises 3x12
25x10
25x12
25x10

Seated side raises 3x10
25x12 x2
30x10

Front raises 3x10
30x10 x3

Upright row 2x12
70x10

DB shrugs 4x12
80x15
85x12
90x12 x2

2/26/15
165.6 lbs

- changed around program slightly. Added more volume to all days.

- changed macros today now at:
2,477 calories
93f/460c/200p

Back/bis (1)
Pull ups 4x10
x12
x10 x2
x8

RDL 4x10 (straight bar)
60x10
60x12 x3

DB rows 3x10
70x12
75x10 x2

Bent over raises 3x12
30x10
30x12 x2

Lat Pulldowns
140x12
160x8
140x10
140x12
140x10
140x8

DB pullovers on bench 3x12
35x12 x2
45x10 x2

Standing curls 3x10
35x10 x2
35x9

Ez bar Preacher curls 3x10
50x12 x3

Cardio
Treadmill 3 miles
24:25

I've been eating mad fiber lately around 70g a day and my stomach has been crazy. Might need to tone it down a bit.

2/26/15
Macros
88f/469c/200p