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A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline smith press -
Last Time: 215 x 14 RP
Today: 215 x 16 RP
Upright row -
Last Time: 80 x 20 RP
Today: 90 x 20 RP
Incline skullcrushers -
Last Time: 70 x 24 RP
Today: 70 x 25 RP
Neutral grip chins -
Last Time: BW + 10lbs x 18RP
Today: + 15lbs x 17 RP
Hammer strength low row -
Last Time: 250 x 23 RP
Today: 270 x 23 RP
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls -
Last Time: 45 x 15 RP
Today: 45 x 16 RP
Reverse Grip 1 arm cable curls -
Last Time: 45 x 14 reps
Today: 45 x 16 reps
Standing Calves-
Last Time: 315 x 12 DC reps
Today: 325 x 10
Straight Leg Deads -
Last Time:185 x 15 reps
Today: 185 x 20 reps
I think i need to increase weight and keep reps around 10-12. i get pain in my lower left back (sciatic nerve) when i go over 12 reps
Hack Squats -
Last Time: 270 x 10 reps, 135 x 20 WM
Today: 290 x 10 reps, 150 x 20 WM
20 mins Cardio HR between 130-140
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips -
Last Time: BW +55lbs x 16 RP,
Today: +65 lbs x 17 RP
Military Front Smith Press -
Last Time: 140x16 RP,
Today: 140 x 17 RP
Rope Pressdown -
Last Time: 100 x 25 RP,
Today: 100 x 30 RP
Underhand Chins -
Last Time: +10lbs x 18 RP,
Today BW + 15 lbs x 17 RP
T-Bar Rows -
Last Time: 135 x 7 reps, 90 x 12 reps,
Today: 135 x 9 reps, 90 x 15 reps
20 mins cardio
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yesterdays workout
B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls -
Last Time:80 x 16 RP
Today: 90 x 10 RP
Hammer Curls -
Last Time: 45 x 11 reps
Today: 45 x 16 reps
Seated Calf Raise -
Last Time:135 x 12
Today: 135 x 13
Seated Leg Curls -
Last Time: 150 x 21 RP
Today: 150 x 22 RP
Free Squats -
Last Time: 185 x 10, 135 x 20 WM
Today: 225 x 10, 145 x 20 WM
felt really good on my squats today....
I LOVE DEADLIFTS!!
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press -
Last Time: 200 x 16 RP
Today: 210 x 15 RP
Hammer Strength Military Press -
Last Time: 200 x 10 RP
Today: 200 x 11 RP
Tricep Hammer Strength Dip -
Last Time: 210 x 25 RP
Today: 240 x 22 RP
Wide grip Pullups -
Last Time: BW + 15lbs x 16 RP
Today: BW + 20 lbs x 12 RP
Rack Deads to mid shin -
Last Time: 405 x 7 reps, 315 x 11 reps
Today: 405 x 10 reps, 315 x 12 reps
felt f*cking awesome on my deads today...
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls -
Last Time: 85 x 21 RP
Today: 85 x 22 RP
Pinwheel Curls -
Last Time: 35 x 16 reps
Today: 35 x 20 reps
Seated Calf Raise -
Last Time: 135 x 12 reps
Today: 90 x 11 reps with 10 sec stretch at the bottom of each rep. lowered the weight to try focusing on the stretch
Lying Leg Curls -
Last Time: 80 x 26 RP
Today: 90 x 23 RP
Leg Press -
Last Time: 560 x 10 reps, 290 x 20 WM
Today: 630 x 10 reps, 360 x 20 WM
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A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline smith press -
Last Time: 215 x 16 RP
Today: 225 x 12 RP
Upright row -
Last Time: 90 x 20 RP
Today: 110 x 15 RP
Incline skullcrushers -
Last Time: 70 x 25 RP
Today: 80 x 25 RP
Neutral grip chins -
Last Time: BW + 15bs x 17RP
Today: + 20lbs x 15 RP
Hammer strength low row -
Last Time: 270 x 23 RP
Today: 300 x 23 RP
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls -
Last Time: 45 x 16 RP
Today: 45 x 19 RP
Reverse Grip 1 arm cable curls -
Last Time: 45 x 16 reps
Today: 45 x 24 reps
Standing Calves-
Last Time: 315 x 10 reps
Today: 255 x 10 reps 10 sec stretch at bottom
Straight Leg Deads -
Last Time:185 x 20 reps
Today: 225 x 12 reps
i could have gone more reps but my sciatic nerve was killing me at the 12th rep.
Hack Squats -
Last Time: 290 x 10 reps, 150 x 20 WM
Today: 360 x 10 reps, 180 x 20 WM
First day back after my week off. i had a stomach flu last week for about 4 days which i think affected my workout today as i didnt feel as strong on my lifts except for my T-Bar rows which was a good increase.
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips -
Last Time: +65 lbs x 17 RP
Today: +75 lbs x 15 RP
Military Front Smith Press -
Last Time: 140x16 RP,
Today: 140 x 15 RP
Rope Pressdown -
Last Time: 100 x 30 RP,
Today: 115 x 24 RP
Underhand Chins -
Last Time: +15 lbs x 17 RP,
Today: + 20 lbs x 16 RP
T-Bar Rows -
Last Time: 135 x 9 reps, 90 x 15 reps,
Today: 160 x 9 reps, 135 x 11 reps
10 mins cardio
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B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls -
Last Time:90 x 10 RP
Today: 90 x 12 RP
Hammer Curls -
Last Time: 45 x 16 reps
Today: 45 x 18 reps
Seated Calf Raise -
Last Time:130 x 13
Today: 100 x 12 with 10 sec stretches at bottom of rep
Seated Leg Curls -
Last Time: 150 x 22 RP
Today: 150 x 30 RP
Free Squats -
Last Time: 225 x 10, 145 x 20 WM
Today: 235 x 10, 155 x 20 WM
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press -
Last Time: 210 x 15 RP
Today: 220 x 13 RP
Hammer Strength Military Press -
Last Time: 200 x 11 RP
Today: 200 x 12 RP
Tricep Hammer Strength Dip -
Last Time: 240 x 22 RP
Today: 260 x 19 RP
Wide grip Pullups -
Last Time: BW + 20lbs x 12 RP
Today: BW + 20 lbs x 13 RP
Rack Deads to just below knee -
Last Time: 405 x 10 reps, 315 x 12 reps
Today: 425 x 10 reps, 335 x 12 reps
Another stellar day on the deads....
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls -
Last Time: 85 x 22 RP
Today: 85 x 23 RP
Pinwheel Curls -
Last Time: 35 x 20 reps
Today: 40 x 11 reps
Seated Calf Raise -
Last Time: 100 x 11 reps, 10 sec negatives
Today: 110 x 12 reps, 10 sec negatives
Lying Leg Curls -
Last Time: 90 x 23 RP
Today: 90 x 26 RP
Leg Press -
Last Time: 630 x 10 reps, 360 x 20 WM
Today: 660 x 10 reps, 370 x 20 WM
Leg Press widowmaker damn near killed me today.....love it!
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A2 - Chest, Shoulders, Tris, Back Width, Back Thick
had to make a couple of exercise changes...
Incline smith press -
Last Time: 225 x 12 RP
switched to Incline Dumbbell press,
i feel i get way more from this than the Incline smith. i havent done them in a while so i started light to see where i was at, guess i could have gone a little heavier lol
Today: 70 x 27 RP
Upright row -
Last Time: 110 x 15 RP
Today: 110 x 16 RP
Incline skullcrushers -
Last Time: 80 x 25 RP
switched to close grip bench
Today: 135 x 25 RP
Neutral grip chins -
Last Time: +20lbs x 15RP
Today: + 22.5lbs x 16 RP
Hammer strength low row -
Last Time: 300 x 23 RP
Today: 360 x 16 RP
i dont know if i really liked the close grip bench for my tri's, didnt feel like i get as much from that as dips or extensions
had a great workout... but ive been feeling down today.... bummed out....not sure why.
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls -
Last Time: 45 x 19 RP
Today: 50 x 15 RP
Reverse Grip 1 arm cable curls -
Last Time: 45 x 24 reps
Today: 50 x 11 reps
Standing Calves-
Last Time: 255 x 10 repsm 10 sec negative and stretch
Today: 255 x 13 reps 10 sec neg and stretch at bottom
Straight Leg Deads -
Last Time:225 x 12 reps
Today: 235 x 12 reps
Hack Squats -
Last Time: 360 x 10 reps, 180 x 20 WM
Today: 370 x 10 reps, 190 x 20 WM
good lord the widowmaker set is killer.....
felt really good today...nice increase on my smith press....
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips -
Last Time: +75 lbs x 15 RP
Today: +85 lbs x 15 RP
Military Front Smith Press -
Last Time: 140 x 15 RP,
Today: 140 x 21 RP
Rope Pressdown -
Last Time: 100 x 30 RP,
Today: switched to overhead tricep extension: 90 x 32 RP
Underhand Chins -
Last Time: +20 lbs x 16 RP,
Today: + 22.5 lbs x 15 RP
T-Bar Rows -
Last Time: 160 x 9 reps, 135 x 11 reps,
Today: 180 x 6 reps, 90 x 15 reps
20 mins cardio
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B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls -
Last Time:90 x 12 RP
Today: 90 x 12 RP
Hammer Curls -
Last Time: 45 x 18 reps
Today: 45 x 20 reps
Seated Calf Raise -
Last Time:110 x 12, 10 sec neg
Today: 120 x 12, 1o sec neg
Seated Leg Curls -
Last Time: 150 x 30 RP
Today: 160 x 20 RP
Free Squats -
Last Time: 235 x 10, 155 x 20 WM
Today: 245 x 10, 160 x 20 WM
it appears i may have stalled on my bb preacher curls. it is my first week without an increase in weight or reps.
i love Monday workouts...
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press -
Last Time: 220 x 13 RP
Today: 220 x 17 RP
Hammer Strength Military Press -
Last Time: 200 x 12 RP
Today: 200 x 13 RP
Tricep Hammer Strength Dip -
Last Time: 260 x 19 RP
Today: 270 x 16 RP
Wide grip Pullups -
Last Time: BW + 20lbs x 12 RP
Today: BW + 20 lbs x 13 RP
Rack Deads to just below knee -
Last Time: 425 x 10 reps, 335 x 12 reps
Today: 445 x 10 reps, 345 x 12 reps
did i mention i love deadlifts....
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls -
Last Time: 85 x 23 RP
Today: 85 x 24 RP <<< really struggled with the last rep
Pinwheel Curls -
Last Time: 40 x 11 reps
Today: 40 x 12 reps
Seated Calf Raise -
Last Time: 110 x 12 reps, 10 sec negatives
Today: 120 x 12 reps, 10 sec negatives
Lying Leg Curls -
Last Time: 90 x 26 RP
Today: 100 x 21 RP
Leg Press -
Last Time: 660 x 10 reps, 370 x 20 WM
Today: 680 x 10 reps, 380 x 20 WM
had some difficulty walking after the leg press....quads were burning!
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A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline DB press -
Last Time: 70 x 27 RP
Today: 90 x 19 RP
Upright row -
Last Time: 110 x 16 RP
Today: 110 x 17 RP
Reverse grip bench - new exercise
Last Time:
Today: 90 x 30 RP
Neutral grip chins -
Last Time: +22.5 lbs x 16 RP
Today: + 25 lbs x 14 RP
Hammer strength low row -
Last Time: 360 x 16 RP
Today: 370 x 16 RP
i think im going to switch out the low row for 1 arm DB rows next time. i feel i get more from that exercise.
last night i had the absolute shittiest sleep...woke up about 11:30 with lower back pain along my right side into my glute and i could not find a position i could sleep in without pain. gave up about 4:30 and got out of bed and started my day. i am very tired and cranky but still managed a decent day at the gym regardless...
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls -
Last Time: 50 x 15 RP
Today: 50 x 16 RP
Reverse Grip 1 arm cable curls -
Last Time: 50 x 11 reps
Today: 50 x 12 reps
Standing Calves-
Last Time: 255 x 13 reps 10 sec negatives
Today: 262.5 x 12 reps 10 sec negs
Straight Leg Deads -
Last Time:235 x 12 reps
Today: 135 x 12 reps, was all i could handle, lower back was killing me
Hack Squats -
Last Time: 370 x 10 reps, 190 x 20 WM
Today: 390 x 10 reps, 210 x 20 WM........barfed a little bit in my mouth on my way home....good times....
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips -
Last Time: +85 lbs x 15 RP
Today: +90 lbs x 10 RP + 6 reps BW immediately after last RP
Military Front Smith Press -
Last Time: 140 x 21 RP,
Today: 150 x 19 RP
Overhead Tri Extension
Last Time: 90 x 32 RP,
Today: 95 x 30 RP
Underhand Chins -
Last Time: +22.5 lbs x 15 RP,
Today: + 25 lbs x 14 RP
T-Bar Rows -
Last Time: 180 x 6 reps, 90 x 11 reps,
Today: 180 x 7 reps, 95 x 15 reps
my TB-500 showed up today! sweeeet!
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B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls -
Last Time:90 x 12 RP
Today: 90 x 15 RP
Hammer Curls -
Last Time: 45 x 20 reps
Today: 50 x 15 reps
Seated Calf Raise -
Last Time:120 x 12, 10 sec neg
Today: 130 x 12, 1o sec neg
Seated Leg Curls -
Last Time: 160 x 20 RP
Today: 165 x 25 RP
Free Squats -
Last Time: 245 x 10, 160 x 20 WM
Today: 255 x 10, 170 x 20 WM
man i love being in the gym.....it is my fortress of solitude, where the only thing on my mind is lifting and the outside world doesnt exist...
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press -
Last Time: 220 x 17 RP
Today: 230 x 13 RP
Hammer Strength Military Press -
Last Time: 200 x 13 RP
Today: 200 x 14 RP
Tricep Hammer Strength Dip -
Last Time: 270 x 16 RP
Today: 270 x 17 RP
Decline Sit-Ups
Last Time: 26
This Time: 27
Wide grip Pullups -
Last Time: BW + 20lbs x 13 RP
Today: BW + 20 lbs x 14 RP
Rack Deads to just below knee -
Last Time: 445 x 10 reps, 345 x 12 reps
Today: 465 x 10 reps, 355 x 12 reps
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls -
Last Time: 85 x 24 RP
Today: 85 x 25 RP
Pinwheel Curls -
Last Time: 40 x 12 reps
Today: 40 x 14 reps
Seated Calf Raise -
Last Time: 130 x 12 reps, 10 sec negatives
Today: 140 x 12 reps, 10 sec negatives
Lying Leg Curls -
Last Time: 100 x 21 RP
Today: 110 x 19 RP
Leg Press -
Last Time: 680 x 10 reps, 380 x 20 WM
Today: 700 x 10 reps, 390 x 20 WM
giddyup!
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A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline DB press -
Last Time: 90 x 19 RP
Today: 95 x 15 RP
Upright row -
Last Time: 110 x 17 RP
Today: 115 x 14 RP
Reverse grip bench - new exercise
Last Time: 90 x 30 RP
Today: 110 x 27 RP
Neutral grip chins -
Last Time: +25 lbs x 14 RP
Today: + 27.5 lbs x 14 RP
1 Arm Dumbbell rows
Last Time:
Today: 95 x 27 RP
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls -
Last Time: 50 x 16 RP
Today: 55 x 8 RP
Reverse Grip 1 arm cable curls -
Last Time: 50 x 11 reps
switched to Reverse Grip 2 hand cable curl
Today: 90 x 17 reps
Standing Calves-
Last Time: 262.5 x 12 reps 10 sec negatives
Today: 275 x 12 reps 10 sec negs
Straight Leg Deads -
Last Time:235 x 12 reps
Today: 135 x 8 reps....not doing these anymore, absolute murder on my sciatic nerve.
Hack Squats -
Last Time: 390 x 10 reps, 210 x 20 WM
Today: 390 x 11 reps, 220 x 20 WM.
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Decline Hammer Strength Press
Last Time: Dips
Today: 270 x 18 RP
Military Front Smith Press -
Last Time: 150 x 19 RP,
Today: 160 x 16 RP
Overhead Cable Tri Extension
Last Time: 95 x 30 RP,
Today: 110 x 32 RP
Underhand Chins -
Last Time: +25 lbs x 14 RP,
Today: + 30 lbs x 14 RP
T-Bar Rows -
Last Time: 180 x 7 reps, 90 x 15 reps,
Today: 180 x 8 reps, 100 x 15 reps
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made a couple exercise changes...
B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls -
Last Time:90 x 15 RP
Hammer Strength Preacher Curls
Today: 100 x 15 RP
Dumbbell Hammer Curls -
Last Time: 50 x 15 reps
2 hand Hammer Rope Cable Curls
Today: 90 x 16 reps
Seated Calf Raise -
Last Time:140 x 12, 10 sec neg
Today: 150 x 12, 1o sec neg
Seated Leg Curls -
Last Time: 165 x 25 RP
Today: 165 x 21 RP (used a different machine)
Free Squats -
Last Time: 255 x 10, 170 x 20 WM
Today: 265 x 6, 175 x 20 WM
i struggled a little on my squats and leg curls today. i didnt get home to bed until 3:30 am so my daily routine was out of whack....
