I am bringing my log over here i started in September from the other site i was residing at and would like to post the complete log so i hope its ok that i make multiple posts...
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I am bringing my log over here i started in September from the other site i was residing at and would like to post the complete log so i hope its ok that i make multiple posts...
ok im 37 and ready to quit f'ing around and get this body of mine into stellar shape
i have been training off and on for a few years. when i was 24 i think is when i started hitting the gym but not seriously. i was 148 lbs and 5'7".
i worked out for a few months eating whatever as my metabolism was quite high but i also smoked and drank and got into the blow once in a while but still made some nice progress. i got up to 155lbs despite my lifestyle and thats when my buddy told me he could get us some roids. i was like "**** Yeah!" i didnt have a clue what they were but i didnt care, i was rather self destructive back then.
i took 500mgs/week of sust and 400mg/week deca and put on 15 lbs and i was ripped. my diet was shit and i already explained my lifestyle. of course due to my lack of knowledge i didnt use any PCT but it didnt seem to matter.
i did a couple more cycles like that every once in a while through my 20's and continued my shit lifestyle and got up to 190 lbs and looked awesome. stopped training, decided i wanted to party more.
one night i fell 3 stories (blitzed out of my mind on blow, e, and tequila) and landed face first into concrete. put me in a coma for 3 days. that pretty much ended my reign of self destruction as i found out i wasnt as invincible as i thought.
i quit the drugs, quit smoking and i only have a couple beers or drinks once i a while now. i started training again and was interrupted by a tonsillectomy. a couple months later i got back to training and was interrupted by abdominal surgery.
i have now been training for around 2 years consistently but my diet was shit. I just got my diet dialed in properly (i will post for comments) 3 months ago. i dropped from 210 lbs to 186 lbs but i have a long ways to go to get the body i want.
Current Diet:
supplements:
Humanofort
Creatine
Multi V's
VeggeGreens
PhytoBerries
Animal Pack
Pre Workout - NO Shotgun, Post - NO Synthesize
approx 2532kcal, i dont eat at specific times, usually every 2-3 hours is when i get hungry. some days i will have 7 meals and some days only 5
Meal 1: 250g egg whites (120cal) Butter(18) 1½ Oz (dry weight)Oatmeal (156)
Meal 2: 6 oz Chicken or Turkey (256) 200g Peas(162) 1oz Almonds(172)
Meal 3: 1 ½ scoops Syntha 6 (300) 1 apple or pear (80) 3 Fish Oil caps(27)
Meal 4: 6 oz Tuna (208) 5 oz Carrots (51) 1oz Almonds(172)
Meal 5: 6 oz Beef (338) 4 Baby Cucumbers (raw)(76) 100g Green beans(raw)(31)
Meal 6: 1 ½ scoops Syntha 6 (300) Salad or 250g of cooked broccoli and cauliflower(65)
Current Routine - DC - 2nd week
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press - 180 x 16 RP
Hammer Strength Military Press - 180 x 13 RP
Tricep Hammer Strength Dip - 180 x 22 RP
Wide grip Pullups - Body weight x 17 RP
Rack Deads to mid shin - 390 x 6 reps, 300 x 10 reps
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls - 75 x 19 RP
Pinwheel Curls - 30 x 18 RP
Seated Calf Raise - 135 x 10 reps, 15 sec hold at bottom of reps
Lying Leg Curls - 70 x 22 RP
Leg Press - 540 x 6 reps, 180 x 20 Widow Maker
A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline smith press - 205 x 14 RP
Upright row - 70 x 19 RP
Incline skullcrushers - 80 x 19 RP
Neutral grip chins - body weight x 16 RP
Hammer strength low row - 230 x 18 RP
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls - 45 x 14 RP
Reverse GRip 1 arm cable curls - 30 x 20 reps
Standing Calves 315 x 11 reps
Straight Leg Deads - 185 x 10 reps (could have done more if i had straps with me)
Hack Squats - 270 x 8 reps, 135 x 20 widowmaker
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips - Body-weight + 45 plate - 18 RP
Military Front Smith Press - 140 x 11 RP (not including bar)
Rope Pressdown - 100 x 23 RP
Underhand Chins - Body-weight x 19 RP
T-Bar Rows - 135 x 6 reps, 90 x 11 reps
B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls - 70 x 16 RP
Hammer Curls - 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
Seated Calf Raise - 140 x 10, 15 sec stretch at bottom of reps
Seated Leg Curls - 150 x 20 RP
Free Squats Ass to Grass - 155 x 10, 135 x 14 widowmaker (i have not done free squats in a long time let alone ass to grass)
Sept 2 pic (186 lbs) and approx 24 months ago (170 lbs) pic attached
just started eating properly 3 months ago. i take saturdays off from diet and eat whatever.
i dont have measurements from older pic
Sept 2 measurements
Wrist - 7"
Chest 42"
Waist 36" (at belly button)
Forearm - 12.5"
Bicep - 15"
Thigh - 22.5"
Calf - 15.5"
Shoulders - 49.5"
approx 24 mos ago
Attachment 28562
sept 2
Attachment 28563
Beginning of 3rd week DC. Felt strong this morning and was able to increase weight on all exercises. Last Time (LT) weight posted followed by Todays weight
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press - (LT) 180 x 16 RP, Today: 190 x 16 RP
Hammer Strength Military Press - (LT) 180 x 13 RP, Today: 190 x 14 RP
Tricep Hammer Strength Dip - (LT) 180 x 22 RP, Today: 200 x 25 RP
Wide grip Pullups - (LT) Body weight x 17 RP, Today: BW + 10lbs x 18 RP
Rack Deads to mid shin - (LT) 390 x 6 reps, 300 x 10 reps, Today: 405 x 6 reps, 315 x 10 reps
Cardio: had to cut cardio short today to 10 mins because the guy that started his cardio beside me when i was 8 mins in had BO so bad i couldnt f*ckn breathe!
so overall other than cardio i would say today was a success...
Stellar day at the gym, i love this style of training!
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls - (LT) 75 x 19 RP, Today 85 x 19 RP
Pinwheel Curls - (LT) 30 x 18 RP, Today 35 x 15 RP
Seated Calf Raise - (LT) 135 x 10 reps, Today 135 x 12 DC Reps
Lying Leg Curls - (LT) 70 x 22 RP, Today 80 x 25 RP
Leg Press - (LT) 540 x 6 reps, 180 x 20 WM, Today 540 x 10 reps, 270 x 20 WM
Cardio: 20 mins 130-140 Heart Rate
Loving DC
A2 - Chest, Shoulders, Tris, Back Width, Back Thick
Incline smith press - (LT) 205 x 14 RP, Today: 215 x 14 RP
Upright row - (LT) 70 x 19 RP, Today: 80 x 20 RP
Incline skullcrushers - (LT) 80 x 19 RP, Today: 70 x 24 RP. i scaled the weight back a bit to increase RP reps
Neutral grip chins - (LT) body weight x 16 RP, Today: BW + 10lbs x 18RP
Hammer strength low row - (LT) 230 x 18 RP, Today: 250 x 23 RP
Cardio 20 mins
last night workout
B2 - Bis, Forearms, Calves, Hams, Quads
Alt Dumbell curls - (LT) 45 x 14 RP, Today: 45 x 15 RP
Reverse Grip 1 arm cable curls - (LT) 30 x 20 reps, Today: 45 x 14 reps
Standing Calves (LT) 315 x 11 DC reps, Today 315 x 12 DC reps
Straight Leg Deads - (LT) 185 x 10 reps, Today: 185 x 15 reps
Hack Squats -(LT) 270 x 8 reps, 135 x 20 WM,Today:270 x 10 reps, 135 x 20 WM
no cardio
did i mention i love this routine...
A3 - Chest, Shoulders, Tris, Back Width, Back Thick
Dips - (LT)Body-weight + 45 plate x 18 RP, Today: +55lbs x 16 RP
Military Front Smith Press -(LT)140 x 11 RP (not including bar), Today: 140x16 RP
Rope Pressdown - (LT) 100 x 23 RP, Today: 100 x 25 RP
Underhand Chins - (LT) Body-weight x 19 RP, Today: +10lbs x 18 RP
T-Bar Rows - (LT) 135 x 6 reps, 90 x 11 reps, Today: 135 x 7 reps, 90 x 12 reps
B3 - Bis, Forearms, Calves, Hams, Quads
Preacher BB Curls -
Last Time:70 x 16 RP
Today: 80 x 16 RP
Hammer Curls -
Last Time: 60 x 5, 50 x 5, 40 x 5 reps (drop sets no rest)
Today: 45 x 11 reps
Seated Calf Raise -
Last Time:140 x 10 DC reps
Today: 135 x 12 DC reps
Seated Leg Curls -
Last Time: 150 x 20 RP
Today: 150 x 21 RP
Free Squats -
Last Time: 155 x 10, 135 x 14 widowmaker
Today: 185 x 10, 135 x 20 WM
the stretching is as murderous as the lifting!!
Todays workout:
A1 - Chest, Shoulders, Tris, Back Width, Back Thick
Hammer Strength Flat Chest Press -
Last Time: 190 x 16 RP
Today: 200 x 16 RP
Hammer Strength Military Press -
Last Time: 190 x 14 RP
Today: 200 x 10 RP
Tricep Hammer Strength Dip -
Last Time: 200 x 25 RP
Today: 210 x 25 RP
Wide grip Pullups -
Last Time: BW + 10lbs x 18 RP
Today: BW + 15 lbs x 16 RP
Rack Deads to mid shin -
Last Time: 405 x 6 reps, 315 x 10 reps
Today: 405 x 7 reps, 315 x 11 reps
B1 - Bis, Forearms, Calves, Hams, Quads
standing BB Curls -
Last Time: 85 x 19 RP
Today: 85 x 21 RP
Pinwheel Curls -
Last Time: 35 x reps
Today: 35 x 16 reps
Seated Calf Raise -
Last Time: 135 x 12 DC Reps
Today: 135 x 12
Lying Leg Curls -
Last Time: 80 x 25 RP
Today: 80 x 26 RP
Leg Press -
Last Time: 540 x 10 reps, 270 x 20 WM
Today: 560 x 10 reps, 290 x 20 WM
in case i am confusing anyone i am posting 3 separate day workouts in one post until i catch up to current day...
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
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
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
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!
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
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!
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!
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!
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
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....
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...
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...
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
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