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Shit day at the gym today. My step father passed away Thursday morning so i have been staying with my Mom to help her through this.... sleep and diet have not been great plus the stress. still felt good to get in the gym though.
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press -
Last Time: 230 x 13 RP
Today: 230 x 12 RP
Hammer Strength Military Press -
Last Time: 200 x 14 RP
Today: 210 x 9 RP
Tricep Hammer Strength Dip -
Last Time: 270 x 17 RP
Today: 280 x 17 RP
Wide grip Pullups -
Last Time: BW + 20lbs x 14 RP
Today: BW + 22.5 lbs x 11 RP
Rack Deads to just below knee -
Last Time: 465 x 10 reps, 355 x 12 reps
Full deads
Today: 405 x 6 reps, 225 x 10 reps
my legs were still pretty trashed from Friday which made the deads a little more difficult. i think im going to stick with rack deads...
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well now i am all caught up. this is my todays workout log:
much better session at the gym today! its amazing how some better sleep and diet can make a world of difference...
i switched out my BB curls for BB body drag curls, i love the TUT with them and get a huge pump from doing them.
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls -
Last Time: 85 x 24 RP
Body drag BB curls
Today: 50 x 26 RP
Pinwheel Curls -
Last Time: 40 x 14 reps
Today: 40 x 15 reps
Seated Calf Raise -
Last Time: 140 x 12 reps, 10 sec negatives
Today: 145 x 12 reps, 10 sec negatives
Lying Leg Curls -
Last Time: 110 x 19 RP
Today: 110 x 20 RP
Leg Press -
Last Time: 700 x 10 reps, 390 x 20 WM
Today: 710 x 10 reps, 395 x 15 WM.....i was trashed after the work set, took everything i had in me to get that last rep but my WM suffered for it...felt awesome though!!
tomorrow is my step fathers funeral so it was good to get to the gym today and work my ass off to burn away the stress...
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stellar day at the gym!
A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline DB press -
Last Time: 95 x 15 RP
Today: 100 x 13 RP
Upright row -
Last Time: 115 x 14 RP
switched to Cable Rope Upright Row (Life Fitness Machine)
Today: 47.5 x 25 RP
Reverse grip bench -
Last Time: 110 x 27 RP
Today: 110 x 27 RP
Neutral grip chins -
Last Time: +27.5 lbs x 14 RP
Today: + 30 lbs x 13 RP
1 Arm Dumbbell rows
Last Time: 90 x 27 RP
Today: 95 x 25 RP
cheers
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love it!!!!
i have switched out the alt db curls for 1 arm cable curls.
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls -
Last Time: 50 x 16 RP
1 Arm Cable Curls
Today: 60 x 24 RP
Reverse Grip 2 hand cable curl
Last Time:90 x 17 reps
Today: 90 x 18 reps
Standing Calves-
Last Time: 275 x 12 reps 10 sec negatives
Today: 282.5 x 12 reps 10 sec negs
Seated Leg Curls
Last Time: 165 x 21 RP
Today: 165 x 18 RP <<<<i need to increase the weight and decrease the RP. i get pain in my left knee when i go to high on reps.
Hack Squats -
Last Time: 390 x 11 reps, 220 x 20 WM
Today: 400 x 10 reps, 225 x 20 WM.
gotta love the widowmaker sets!! frickin legs are on FIRE after those.....
cheers
