Cheapshots back to the basics longevity log

Cheapshot

Well-known member
Trusted Member
Figured I would start a log to help others feel good about themselves when they look at my rookie numbers..lol. I dont normally push myself anymore, so most reps will be in the higher range, which is all new to me. Ive done the 6-8 rep range my whole life, time for a change. My goals are to stay injury free. I train about 5 days a week so my total gym time is only 30-40 mins

Diet- is not really tracked since im in camp half the time. No protein powder, lots of vegetables. The only thing that is consistent is my breakfast, 6 eggs and oatmeal which would be my postworkout meal. I workout at 5am

Cycle- 300 test 600 primo no ai

Training-
These are all working sets. Everything is full range and controlled, I dont bang out reps. I dont follow a set program, but its a blend of Mountain dog, Iron addict, Jordan peters and doggcrapp if your looking for ideas

Db bench
80s x 14
90s x 12

Weighted dips
45lb x16
45lbx 14
Bodyweight x 27

Decline bench press
2 sets 195x14

Hammer strength chest press
2 sets 80( each side)x 15

Thats it
 
Last edited:
Figured I would start a log to help others feel good about themselves when they look at my rookie numbers..lol. I dont normally push myself anymore, so most reps will be in the higher range, which is all new to me. Ive done the 6-8 rep range my whole life, time for a change. My goals are to stay injury free. I train about 5 days a week so my total gym time is only 30-40 mins

Stats- 190lbs, 5'9" 37 years old, no idea on bodyfat, but its fairly low. I see veins in my legs with no pump

Diet- is not really tracked since in in camp half the time. No protein powder, lots of vegetables. The only thing that is consistent is my breakfast, 6 eggs and oatmeal which would be my postworkout meal. I workout at 5am

Cycle- 300 test 600 primo no ai

Training-
These are all working sets. Everything is full range and controlled, I dont bang out reps. I dont follow a set program, but its a blend of Mountain dog, Iron addict, Jordan peters and doggcrapp if your looking for ideas

Db bench
80s x 14
90s x 12

Weighted dips
45lb x16
45lbx 14
Bodyweight x 27

Decline bench press
2 sets 195x14

Hammer strength chest press
2 sets 80( each side)x 15

Thats it

About time you started a log [emoji12]

It really does keep you motivated and accountable


Sent from my iPhone using Tapatalk
 
Thanks for the ideas. Has the use of higher rep ranges created any distinct physique changes? Definitely a lot of total reps. I've never gone light enough to allow such volume. I have just recently gone up to the 10 to 15 range without much change yet. Still only 2 or 3 exercises per body part still. I'm carrying higher bf, so definition and vascularity changes take longer to show. Now where did I put that doughnut....
 
Thanks for the ideas. Has the use of higher rep ranges created any distinct physique changes? Definitely a lot of total reps. I've never gone light enough to allow such volume. I have just recently gone up to the 10 to 15 range without much change yet. Still only 2 or 3 exercises per body part still. I'm carrying higher bf, so definition and vascularity changes take longer to show. Now where did I put that doughnut....
So far yes, I have always been strong for my size. But the change in reps actually started to put some size on
 
I will try and get some measurements when im home as well. Haven't done that in years. but last time I measured, I gained exactly 1 inch on my arms just from a pump.
" Gain 1" on your arms in 25mins" lol
 
I will try and get some measurements when im home as well. Haven't done that in years. but last time I measured, I gained exactly 1 inch on my arms just from a pump.
" Gain 1" on your arms in 25mins" lol
Yeah if I get a good pump I can gain like 3/4"
I find I'm always chasing my pump. After each session I want to look like how I do pumped.
Yeah, put up measurements.
 
Figured I would start a log to help others feel good about themselves when they look at my rookie numbers..lol. I dont normally push myself anymore, so most reps will be in the higher range, which is all new to me. Ive done the 6-8 rep range my whole life, time for a change. My goals are to stay injury free. I train about 5 days a week so my total gym time is only 30-40 mins

Stats- 190lbs, 5'9" 37 years old, no idea on bodyfat, but its fairly low. I see veins in my legs with no pump

Diet- is not really tracked since im in camp half the time. No protein powder, lots of vegetables. The only thing that is consistent is my breakfast, 6 eggs and oatmeal which would be my postworkout meal. I workout at 5am

Cycle- 300 test 600 primo no ai

Training-
These are all working sets. Everything is full range and controlled, I dont bang out reps. I dont follow a set program, but its a blend of Mountain dog, Iron addict, Jordan peters and doggcrapp if your looking for ideas

Db bench
80s x 14
90s x 12

Weighted dips
45lb x16
45lbx 14
Bodyweight x 27

Decline bench press
2 sets 195x14

Hammer strength chest press
2 sets 80( each side)x 15

Thats it
In for the follow.
 
Day2
Today was my rest day but with fucking gym closing Tommorow I decided to do an arm day after saying i dont train arms directly..lol


Cross body hanmer curls
40s x 15
45s x 14

Tricep rope pushdowns
35lbx 30
40lbx 20 then drop to 37.5 and do 5 more
40x 20- 37.5 + 5rep

Plate loaded hammer strength preacher
These are 4 sec negative
75lb x 20
75lbx 18

Ok im taking credit for this exercise because ive never saw anyone do it .
Overhead tricep extension with a dumbbell in each hand holding them together
20lbs db x 20
2sets x 25lb x 17 rep

Standing curl bar curls
75lb x 14
80x 12

Close grip bench press on smith machine
Elbows in
90x 15
110x 14

Total gym time 30mins
 
Last edited:
Top