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  1. #1
    Playground Specialist Bdub's Avatar
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    Default Bdubís Pain And Gain Log

    Ready to get back in the groove and make things happen. The last few months have been a little rocky Iíve had my highs and lows like anyone else but itís time to better myself and get the ball back rolling full steam. I have actually been trying to lose a little weight in the last 9 weeks and Iím down about 12-13 pounds sitting about 183 right now in the mornings. Between eating less and getting in some workouts here and there my strength and mental drive has suffered some. I donít really know how long I am going to keep losing but not going to stop until I am happy with it. When I reverse and try to pack on some strength and mass I definitely want to take it slow and not gain too quickly like I have in the past lol. Anyway, Iím moving to a 4-day per week training session that I basically got from this site. Itís going to be the P.H.U.L. workout and Iím pretty excited about it. Of course I want to get my main compound numbers past where they previously were but my mindset is to just go and better myself to be healthy and look like I actually lift.
    .
    Week 1
    .
    Workout A Ė Upper Power
    .
    Barbell Bench Press
    135x5
    185x5
    210x5
    210x5
    210x5
    .
    Incline Dumbbell Bench Press (30 rep goal)
    60s x13
    60s x11
    60s x10
    .
    Bent Over Barbell Row
    190x5
    190x5
    190x5
    .
    Lat Pulldown (30 rep goal)
    120 x11
    120 x8
    120 x8
    .
    Barbell OHP
    125x5
    125x5
    .
    Ez-Bar Curl (20 rep goal)
    70x12
    70x9
    .
    Skullcrushers (20 rep goal)
    80x11
    80x11
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  2. #2
    Playground Specialist Bdub's Avatar
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    Default

    Week 1
    .
    Workout B Ė Lower Power
    .
    Barbell Squat
    135x5
    225x5
    280x5
    280x5
    280x5
    .
    Sumo Deadlift
    135x5
    225x5
    315x5
    365x5
    .
    Leg Press (36 rep goal)
    3PPSx12
    3PPSx12
    3PPSx12
    .
    Leg Curl (30 rep goal)
    (13) x10
    (13) x10
    (13) x8
    .
    Seated Calf Raise
    90x11
    90x10
    90x10
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  3. #3
    Time To Rebound! LayzieBone085's Avatar
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    Default

    Good to see you back B!!!
    Team ScoobyPrep

  4. #4
    Broken Geezer KD5NFW's Avatar
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    Default

    Looking good Bdub! Go get ya some
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  5. #5
    Gainz Train Conductor Squatzilla's Avatar
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    Default

    I see you haven't missed a beat with the lifting!
    Stellar start to the new log bruv..hopefully new program will yield Good gainzzzzz
    Big Exercises FIRST. Finishing Touches Later ALWAYS

    "Here's the thing...Something like 80% of the population doesn't even workout. Out of the 20% that do 80% don't squat... And out of the 20% that do squat, maybe 10% of those actually SQUAT! Not smith machine squats, not 1/4, not 1/2, or 2/3 squats, but actual squats... So call me surprised when I see someone doing 2/3 plate full ROM squats so effortlessly"

    Gym 1RM's (December 2014)

    Squat: 180kg Ė 400lbs
    Bench: 130kg - 287lbs
    Deads: 225kg Ė 497Lbs
    MOHP: 87.5kg - 193lbs

    Big 3 Total = 535kg - 1179.67lbs

  6. #6
    Playground Specialist Bdub's Avatar
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    Default

    Quote Originally Posted by LayzieBone085 View Post
    Good to see you back B!!!
    Quote Originally Posted by KD5NFW View Post
    Looking good Bdub! Go get ya some
    Quote Originally Posted by Squatzilla View Post
    I see you haven't missed a beat with the lifting!
    Stellar start to the new log bruv..hopefully new program will yield Good gainzzzzz
    Thanks guys workin my way back in a groove
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  7. #7
    Playground Specialist Bdub's Avatar
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    Default

    Week 1
    .
    Workout C Ė Upper Hypertrophy
    .
    Incline Barbell Bench Press (30 rep goal)
    135x10 warm up
    155x10
    155x10
    155x10
    .
    Flat Bench Dumbbell Fly (30 rep goal)
    25s x10
    30s x12
    30s x12
    .
    Seated Cable Row (30 rep goal)
    120x13
    120x11
    120x10
    .
    One Arm Dumbbell Row (30 rep goal)
    70s x12
    70s x11
    70s x10
    .
    Dumbbell Lateral Raise (36 rep goal)
    15s x12
    15s x11
    15s x9
    .
    Standing Dumbbell Curl (36 rep goal)
    20s x14
    20s x12
    20s x10
    .
    Cable Tricep Pushdown (30 rep goal)
    (9)x12
    (9)x12
    (9)x11
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  8. #8
    Playground Specialist Bdub's Avatar
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    Default

    Week 1
    .
    Workout D Ė Lower Hypertrophy
    .
    Barbell Squat (24 rep goal)
    135x8 warm up
    185x8 warm up
    225x8
    225x8
    225x8
    .
    Dumbbell Lunge (30 rep goal)
    30s x10
    30s x8
    20s x8
    .
    Leg Extension (36 rep goal)
    (7)x13
    (7)x13
    (7)x12
    .
    Leg Curl (36 rep goal)
    (12)x14
    (12)x13
    (12)x13
    .
    Seated Calf Raise (36 rep goal)
    90x13
    90x15
    90x14
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  9. #9
    Frequent Poster Got2squat's Avatar
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    Default

    Good job getting things going again. Some good weight being moved despite the weight loss and time away from the weights. I'm betting you see some good results from this. Good luck!
    7/6/2015
    Squat 395
    Bench 265
    Deadlift 465
    Total 1125 @ 193.

    "Whether you think you can, or think you can't--you're right."
    - Henry Ford

  10. #10
    *oven squatter* Frither81's Avatar
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    Default

    glad to see you back Bdub!

  11. #11
    Time To Rebound! LayzieBone085's Avatar
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    Legs after a long layoff, bet you were hurting!
    Team ScoobyPrep

  12. #12
    Just joined M&S mlcrews's Avatar
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    Default

    Looks like an excellent plan. Hope you reach your goals!

  13. #13
    Playground Specialist Bdub's Avatar
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    Quote Originally Posted by Got2squat View Post
    Good job getting things going again. Some good weight being moved despite the weight loss and time away from the weights. I'm betting you see some good results from this. Good luck!
    Thanks man hope to see nice gains when I get back to eating in a surplus haha

    Quote Originally Posted by Frither81 View Post
    glad to see you back Bdub!
    Thanks Shannon

    Quote Originally Posted by LayzieBone085 View Post
    Legs after a long layoff, bet you were hurting!
    Not too bad really I still been training even tho I haven't been posting

    Quote Originally Posted by mlcrews View Post
    Looks like an excellent plan. Hope you reach your goals!
    Thanks man appreciate it!
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  14. #14
    Regular Poster
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    Default

    Like this routine! Hope you hit your goals no matter what they happen to be!
    Current:
    Sq: 585 lbs.
    Bp: 365 lbs.
    Dl: 585 lbs.
    Tot: 1535

    Goals (September 2015):
    Sq: 635 lbs.
    Bp: 400 lbs.
    Dl: 615 lbs.
    Tot: 1650

  15. #15
    Playground Specialist Bdub's Avatar
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    Default

    Week 2
    .
    Workout A Ė Upper Power
    .
    Barbell Bench Press
    135x5
    185x5
    215x5 +5
    215x5
    215x5
    .
    Incline Dumbbell Bench Press (30 rep goal)
    70s x11 +10ea
    70s x9
    70s x8
    .
    Bent Over Barbell Row
    195x5 +5
    195x5
    195x5
    .
    Lat Pulldown (30 rep goal)
    120 x11
    120 x10
    120 x8
    .
    Barbell OHP
    130x5 +5
    130x5
    .
    Ez-Bar Curl (20 rep goal)
    75x10 +5
    75x7
    .
    Skullcrushers (20 rep goal)
    85x10 +5
    85x11
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  16. #16
    Seasoned M&S Veteran Jmama's Avatar
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    Default

    still looking strong.

  17. #17
    Time To Rebound! LayzieBone085's Avatar
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    How do you like this routine compared to ones in the past B?
    Any plans of PL in the future?
    Team ScoobyPrep

  18. #18
    Playground Specialist Bdub's Avatar
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    Quote Originally Posted by TheyCallMeNick View Post
    Like this routine! Hope you hit your goals no matter what they happen to be!
    Thanks Nick!

    Quote Originally Posted by Jmama View Post
    still looking strong.
    Thanks man!

    Quote Originally Posted by LayzieBone085 View Post
    How do you like this routine compared to ones in the past B?
    Any plans of PL in the future?
    Just 2 weeks into it but so far so good and no plans of a PL meet right now
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  19. #19
    Broken Geezer KD5NFW's Avatar
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    Looking solid Bdub! What are your rest times between sets?
    Meet PR's
    Squat 207.5 (457.5) 06/2015
    Bench 150 (330.7) 06/2015
    Dead 232.5 (512.6) 06/2015
    Total 590 (1300.8) 06/2015

  20. #20
    Playground Specialist Bdub's Avatar
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    Default

    Quote Originally Posted by KD5NFW View Post
    Looking solid Bdub! What are your rest times between sets?
    Thanks Rich...my main compounds I keep it around 2 min between sets everything else 60-90 sec
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  21. #21
    Playground Specialist Bdub's Avatar
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    Default

    Week 2
    .
    Workout B Ė Lower Power
    .
    Barbell Squat
    135x5
    225x5
    285x5
    285x5
    285x5
    .
    Conventional Deadlift
    135x5
    225x5
    315x5
    365x5
    405x4
    .
    Leg Press (36 rep goal)
    3PPSx12
    3PPS+50x12
    4PPSx12
    .
    Leg Curl (30 rep goal)
    (14)x10
    (14)x9
    (14)x10
    .
    Seated Calf Raise
    115x6
    115x9
    115x10
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  22. #22
    Time To Rebound! LayzieBone085's Avatar
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    How you like training later, or have you been for a while now? I know you use to be an early bird.
    Team ScoobyPrep

  23. #23
    Playground Specialist Bdub's Avatar
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    Default

    Quote Originally Posted by LayzieBone085 View Post
    How you like training later, or have you been for a while now? I know you use to be an early bird.
    First time training in the evening since who knows how long ago. I still prefer early morning but I will take which oppertunity best suites my schedule
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  24. #24
    Playground Specialist Bdub's Avatar
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    Default

    Week 2
    .
    Workout C Ė Upper Hypertrophy
    .
    Incline Barbell Bench Press (30 rep goal)
    135x10 warm up
    160x10 +5
    160x10
    160x10
    .
    Pec Dec (30 rep goal)
    (12)x14
    (12)x12
    (12)x11
    .
    Seated Cable Row (30 rep goal)
    130x12 +10
    130x12
    130x10
    .
    One Arm Dumbbell Row (30 rep goal)
    75s x10 +5
    75s x10
    75s x9
    .
    Dumbbell Lateral Raise (36 rep goal)
    15s x12
    15s x12
    15s x12
    .
    Standing Dumbbell Curl (36 rep goal)
    20s x12
    20s x12
    20s x12
    .
    Cable Tricep Pushdown (30 rep goal)
    (10)x11
    (10)x11
    (10)x9
    .
    I'm down about 12-13 pounds in the last 10 weeks sitting around 182-183 but still fat IMO lol. I'm thinking about getting to 180 and then reverse for a while. I'm kinda getting tired of cutting I like food too much haha. Gonna try not to get ahead of myself this time and gain slow then might go back on a mild cut closer to summer time. We'll see tho this is the first time I have really tried losing weight for this long of a time. Understanding how things are working for me and the experience will help as I move forward in the future.
    .

    .

    .
    Itís not about the amount of sets and reps you do, itís about how much effort you put into each set
    .
    Best Meet Results - 198lb Class Raw Classic
    Squat: 385
    Bench: 265
    Deadlift: 475

  25. #25
    *oven squatter* Frither81's Avatar
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    still looks like you maintained your mass!!!
    Looking good Bdub!

 

 

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