PDA

View Full Version : Growing (log)



Pages : [1] 2

Mindaugas
02-01-07, 9:52 pm
I've been working out for almost a year now and I gained 20 pounds since then. And this is my current work out.

Age: 18
Height: 6'3
Weight: 170

Any tips on my work out would be apreciated.

Day1 - Chest
Decline Barbell Bench Press 3 x 8-10
Butterfly 3 x 8-10
Barbell Bench Press 3 x 8-10
Dumbbell Incline Bench Press 3 x 8-10
Barbell Incline Bench Press 3 x 8-10

Day2 - Arms
Barbell Curl Lying superseted with Triceps Press 3 x 8-10
Hammer Curl superseted with Tricep Pushdown(rope) 3 x 8-10
Alternate Incline Dumbbell Curl 3 x 8-10
Close-Grip Bench Press 3 x 8-10

Day3 - Shoulders
Seated Dumbbell Presses 3 x 8-10
Side Laterals supersted with Front Dumbbell Raises 3 x 8-10
Lying Rear Delt Dumbbell Laterals 3 x 8-10
Rear Dumbbell Laterals 3 x 8-10

Day4 - Back and Legs
Cable Rows 3 x 8-10
Cable Pulldowns 3 x 8-10
Smith Machine Rows 3 x 8-10

Squats 3 x 8-10
Leg Extensions 3 x 8-10
Lying Leg Curls 3 x 8-10
Heel Raises 3 x 8-10

Mindaugas
02-01-07, 9:57 pm
Here's my arm work out from yesterday.

Barbell Curl Lying superseted with Triceps Press
70 lbs x 10 and 70 lbs x 10
70 lbs x 10 and 70 lbs x 10
70 lbs x 8 and 70 lbs x 8

Hammer Curl superseted with Tricep Pushdown(rope)
25 lbs x 10 and 120 lbs x 8
25 lbs x 10 and 100 lbs x 10
25 lbs x 10 and 110 lbs x 10

Alternate Incline Dumbbell Curl superseted with Overhead Dumbbel Tricep Extensions
20 lbs x 10 and 20 lbs x 10
20 lbs x 10 and 20 lbs x 10
20 lbs x 10 and 20 lbs x 10

Also worked on my forearms.

The Wanderer
02-02-07, 12:24 am
Keep them coming bro, and good luck.

Mindaugas
02-02-07, 6:58 pm
Okay so in school for this semester i have weight training, so looks like ill have to train 8 times a week. In school ill try to keep my work outs in school light and easy so i don't overtrain my muscles. But 2 days a week i'll train my legs the best i can. Which will leave 2 other days to train other body parts.

Squats
95 lbs x 12
115 lbs x 12
125 lbs x 12
125 lbs x 12

Heel Raises
160 lbs x 12
160 lbs x 12
160 lbs x 12
145 lbs x 12

Leg Extensions
90 lbs x 12
80 lbs x 12
70 lbs x 12
50 lbs x 12

Lying Leg Curls
50 lbs x 12


I didn't manage to finish my work out because i had like 35 minutes to do all of this. Had to take little rest in between sets so it was really hard and a good work out for me. It was really hard taking the stairs for the rest of the school day.

Later today I'll go hit up my back.

Mindaugas
02-03-07, 6:22 pm
Didn't have time to go to the gym yesterday so had to do back today.

My lats are a bit behind than my other body parts so I tried to focus on them. And also I tried doing dead lifts for the first time.

DeadLifts
80 lbs x 12
100 lbs x 12
110 lbs x 12

Wide grip pull ups
3 sets x 8 with 50 lbs support

Cable Rows
80 lbs x 12
80 lbs x 12
80 lbs x 12
80 lbs x 12

Close grip pull ups
3 sets x 8 with 50 lbs support

Dumbbell Shurgs
10 lbs x 12
30 lbs x 12
45 lbs x 12
60 lbs x 12
60 lbs x 12

Mindaugas
02-06-07, 12:11 am
Today was chest day and I wanted to try something new.

DB Bench Press
40 x 12
50 x 10
55 x 8
Will add one more set next workout.

DB Incline Press
35 x 12
40 x 10
45 x 8
Will add one more set next workout.

Dips
BW x 12
BW x 10
BW x 10
BW x 8

Cable Crossover
30 x 12
40 x 10
50 x 8


The work out was pretty nice, using dumbbels instead of barbel really focused more on my pecs and i could feel the pump i got was a lot better than my previous workouts. So I'll try tweaking the work out a little more and see how it works for me.

Mindaugas
02-08-07, 1:01 am
Today i could finaly walk normal again. My legs were so sore after my last workout, because i nevet hit them so hard and never did squats seriously. Can't wait to work them out again.

Barbell Curl superseted with Lying Triceps Press
70 lbs x 12 and 70 lbs x 12
70 lbs x 10 and 70 lbs x 10
70 lbs x 8 and 70 lbs x 8

Hammer Curl superseted with Tricep Pushdown(rope)
25 lbs x 12 and 90 lbs x 12
25 lbs x 10 and 100 lbs x 10
25 lbs x 8 and 100 lbs x 8

Preacher Concentrated Curls
25 lbs x 12
25 lbs x 10
25 lbs x 8

My arm work out was good. I think my forearms are lagging a bit in strenght. After doing the first exercise they were so tired, i felt like i couldn't continue on with my workout.

Mickey
02-08-07, 2:14 pm
Good work so far, bro. Keep up the hard work. I'm in the same boat as you right now, I'm 20 and I've been lifting hard for about 6 months and at 5'10" I've gone from 160 to 185. Just remember to never become satisfied, always strive for more.

Mindaugas
02-08-07, 7:12 pm
Thanks bro! Gaining weight for me is pretty hard so i take pride in every pound i gain. And just recently i took notice of how important eating is, so now i got more serious about it. Now i always add a yogurt or handfull of nuts after each meal and other litle things like that that help me get more calories in. I got my mind set so that if i miss a meal I feel bad about it. And now my weight is starting to increase.

Today worked on my legs in school. I didn't want to overwork them again, because after my last leg work out i couldn't walk normaly or stand up without using my hands for few days. So i think my legs need more preparation for real hard work. I'll try to increase the intensity each work out. So it went like this:

Squats:
135 lbs x 12
135 lbs x 10

Leg Extensions: (You have to actually use plates on this machine so it's a bit harder for me than the usual machines for some reason)
90 x 12
90 x 12

Leg Curls:
50 lbs x 12
100 lbs x 12

Heel Raises:
115 x 12
135 x 12
145 x 12

Mindaugas
02-10-07, 3:39 am
I went to the gym with a friend today and we were trying our bench maxes, and i was able to pull off 195 so i was pretty happy, becuase few months ago my max was 155. And my apetite is being grate lately and my weight is currently at 173 so im pretty happy and excited!

Seated Dumbbell Presses 25x12, 30x10, 30x8
Side Laterals supersted with Front Dumbbell Raises 10x10,10x10,10x10
Lying Rear Delt Dumbbell Laterals 10x12,10x12,10x12
DB Shrugs 40 x 12, 55 x 12, 60 x 12

Mickey
02-12-07, 3:32 am
3 more pounds! Most people don't think that that's a big deal, but we lifters now how hard that is to gain. Congrats bro and keep up the growing; I'm up to 187 now so you're not much behind me...

I just started my Journey log...
http://forum.animalpak.com/showthread.php?p=26356#post26356

Good luck bro, maybe some day well both rep the ILL on the Olympia stage

Mindaugas
02-13-07, 2:04 am
Back day... yea my lats are a bit undeveloped so i keep trying new things on my back day and today i think worked great just need to up the weights a little.

As always i started with a warmup using 5 lb dumbels and doing all the basic movements like bicep curls, military press, lateral raises etc...

Deadlifts 90x12, 90x10
Bent Over Barbel Rows 70x12, 80x10, 90x80 (loved this exercise)
Wide Grip Pulldowns 70x12, 70x10, 70x8
Cable Rows 70x12, 70x10, 85x8
DB Shrugs 45x12,50x10, 60x8

Mindaugas
02-20-07, 9:32 pm
Okay so i was sick for several days and couldn't work out, during that time i lost 5 pounds but oh well... for some reason that doesn't bother me too much anymore as i know i can gain those back. So yea yesterday i finaly felt like i could work out and hit the gym.

Decline Barbell Press 115x12,125x10,135x8
Dumbell Press 45x12,50x10,55x8
Incline DB Press 35x12,40x10,45x8
DB Flyes 17.5x12, 25x8, 20x8

Mindaugas
02-23-07, 8:51 pm
Shoulder Day

Behind the neck BB press: 50x12, 60x10, 70x8
DB press: 25x12,25x10,30x8
Lateral Side alternated with Front raises 7.5x24, 7.5x20, 7.5x16
Laying lateral raises 10x12, 10x10, 10x8
Bent over lat raises 10x12, 10x10, 10x8

I skipped arm workout this week, because i think i overtrained my biceps a little so i decided to give em some rest.

Mindaugas
02-26-07, 1:12 am
Leg Day:

Squats: 45x12, 65x12, 85x10, 105x8, 125x6, 145x3
Leg Press: 180x12, 180x10, 180x8
Leg Extensions: 70x12, 80x10, 90x8, 100x8
Heel Raises 80x12, 55x10, 55x8
Leg Curls: 70x12, 80x10, 80 x8

Mindaugas
02-29-08, 2:57 am
oh man ... looking back on this makes me smile ... im glad i wrote down atleast some numbers here... now exactly a year later im 19 years old and weight 190 gained 20 pounds in a year pretty sweet!!!

Thursday was shoulder day:

Military DB press: 20x15, 30x12, 40x12, 50x12, 60x8, 70x5
Side Laterals: 10x12, 15x12, 20x10, 25x8
Bent Over Side Laterals: 5x15, 10x15, 15x12, 20x8
DB Shrugs: 50x15, 60x15, 70x15, 80x12
Barbel Shrugs: 135x15, 185x15, 225x12, 245x8
Leg raises x3
Rope Crunches x4
Crunches x4

Tomorows arm day!

Mindaugas
03-03-08, 3:19 pm
Biceps:
Barbel Curls: 65x12, 85x10, 95x10, 100x8
Alt. DB Curls: 25x10, 35x8, 40x7
Hammer Curls Rack run 50 pounds to 5 pounds x1
Triceps:
Machine Dips: 150x12, 180x12, 210x10, 225x8
Skull Crushers: 55x10, 65x10, 75x10, 75x10
V Bar cable pussdowns: 100x15, 130x12, 160x10, 190x8 (double pulleys so it's easier on this)
Reverse one arm cable pushdowns: 20x15, 30x15, 40x12, 40x8
Forearms:
Reverse BB Curls: 45x15, 55x12, 65x8, 65x8
Behind Back wrist curls: 110x15, 110x15, 110x15, 110x15

Mindaugas
03-03-08, 3:28 pm
Squats: 45x15, 95x12, 135x12, 145x12,155x10, 165x10
SLDL: 45x12, 65x12, 85x12, 105x8, 85x8
Leg Press: Empty x12, 90x12, 270x12, 350x10, 440x8
Standing One Leg Curls: 30x12, 35x12, 35x12, 40x10
Step Ups: 20x12, 50x12, 70x10, 90x8
Seated Calf Raises: 45x12, 55x10, 65x8, 75x8,

Now I'll be taking a week off because i've been following this program for 6-7 months without a single week of rest. Good improvements and i liked it but my CNS is over taxed i think, and i need some change.

Mindaugas
03-14-08, 6:36 pm
Arm Day:

Ez BB Curls: 65x12, 75x10, 85x8
Hammer Curls: 30x10, 35x10, 40x10
Close Grip Ez BB Preacher Curls: 35x12, 45x10
Supinated DB Curls: 20x10

Close Grip Bench Press: 95x15, 115x12, 135x10
Machine Dips: 120x15, 135x12, 150x12
Rope Pushdowns: 50x15, 70x15, 90x12, 110x10
Over Head DB Extensions: 10x12, 15x12, 20x8

Mindaugas
03-16-08, 11:23 pm
Leg day:

Squats: 45x15, 95x10, 135x12, 185x10, 205x8, 225x3
Leg Press: 5 Plates per side, then drop a plate per side when failure till racks empty x1
SLDL: 45x15, 65x12, 85x12, 105x10
Walking Lunges: 25x1, 35x1, 45x1
Single Leg Curls: 30x15, 35x12, 40x10, 50x10
Leg Extensions: 60x20, 100x15, 140x10
Seated Calf Raise Superset W/ Leg Press Calf Raises: 45x40 + 225x25 x 3 times
Standing Calf Raises Superset W/ BW Calf Raises: 140x15 + failure x 3 times

oh yeaaaaaaaa

Mindaugas
03-18-08, 12:53 am
Chest Day:

Bench Press: 135x10, 155x10, 175x8, 185x3
Incline BP: 105x12 (shoulder pain)
Incline DB: 50x11, 55x10, 60x10, 65x8
Dips: BW+25 x 10, BW+25 x 8, BW+10 x8, BW+10 x6
Superset of Flyes, Cable Press, Incline Pushups x4
Pullover: 35x15, 45x12

Rope Crunches: 100x25, 110x20, 110x20
Decline Crunches: BW x20, x15, x15, x 12

Mindaugas
03-18-08, 10:58 pm
Back Day:

Pull Ups: BWx10, BWx10, BWx10, BWx8
Bent Over Rows: 95x15, 105x15, 115x12, 135x12
One Arm Underhand Pulldowns: 25x15, 35x12, 45x10, 55x8
Pulldowns: 90x15, 110x12, 125x10, 140x8
Machine Rows: x15, x12, x12, x6

Mindaugas
03-20-08, 1:33 am
Shoulder Day:

DB Press: 40x15, 45x15, 50x12, 55x12
Machine Press: 50x15, 70x15, 80x12
Side Laterals: 8x18, 15x15, 20x15, 20x12
Bent Over Laterals: 10x15, 10x12, 12x12, 12x10

Face Rows (rope): 30x15, 40x12, 50x8
DB Shrugs: 50x15, 60x15, 40x15 (forearm pain)

My shoulder is killing meeeee... arms on friday.

Mindaugas
03-21-08, 7:42 pm
Arms Day:

CGBP: 45x20, 65x15, 95x15, 115x12, 135x12, 145x10
Rope Pushdowns: 100x15, 110x12, 120x10
Over Head DB Extensions: 10x15, 15x15, 22.5x12, 25x10
Cable KickBacks: 10x15
Cable Pushdowns Single Arm Underhand Grip: 40x, 30x , 20x , 10x (one set)

Close Grip BB Preacher Curls: 35x20, 45x15, 55x12, 65x8
Hammer Curls: 35x11, 40x10, 50x8
Concentration Curls (to leg): 20x15, 15x12, 10x15

Behind Back Wrist Curls: 90x18, 115x15, 125x12, 115x15, 115x12

Mindaugas
03-22-08, 9:44 pm
5 Minutes on bike
Leg extensions: 50x18, 30x12

Squats: 45x15, 65x12, 95x10, 135x15, 155x12, 175x10, 195x8
Leg Press: 180x20, 360x12, 460x8
Leg Extensions: 110x20, 150x20, 190x15
SLDL: 45x15, 85x12, 105x10
Laying Leg Curls: 90x20, 100x15, 110x12
Seated Calf Raises Superset w/ Leg Press Calf Raises: 30x40 + 20x25 x 3
Standing Calf Raises w/ BW Standing Calf Raises: 100x20 + BWxfailure x3

10 Minutes on bike
10 Minutes on treadmill 15 incline 3 speed

Mindaugas
03-24-08, 7:18 pm
Chest Day:

Bench Press: 45x20, 65x10, 95x8, 135x12, 145x12, 155x10, 165x8
Dips: BW+25 x 12, BW+35 x 12, BW+45 x8, BW+50 x6
Incline DB Press: 50x12, 55x12, 60x10
Superset of Flyes, Cable Press, Incline Pushups: x4
Pullover: 45x15, 50x12

Rope Crunches: 80x25, 100x20, 100x20, 110x18

Mindaugas
03-25-08, 8:38 pm
Back Day:

Deadlift: 45x15, 95x12, 135x12, 185x10, 225x8, 275x8 (New PR)
Pull Ups: BWx10, BWx10, BWx10, BWx8
Bent Over Rows: 95x15, 115x12, 135x10, 155x8
PullDowns: 10platesx15, 11x12, 12x6, 8x15
Cable Rows: 8platesx15, 10x12, 12x8

Shrugs x5
Behind Back Wrist Curls x 4

Mindaugas
03-27-08, 7:02 pm
Shoulder Day:

DB Press: 20x15, 30x12, 50x12, 55x12, 65x10, 65x8
Machine Press: 100x12, 105x10, 110x8
Side Laterals: 12.5x20, 12.5x15, 17.5x12, 20x10, 25x8
Bent Over Laterals: 5x15, 10x12, 10x10

BB Shurgs: 135x15, 185x15, 225x12, 245x10
DB Shrugs: 35x20, 50x15, 65x15, 80x12

Ab work

Mindaugas
03-28-08, 6:03 pm
Arms:

CGBP: 95x15, 125x12, 135x10, 150x8
Rope Extensions: 80x18, 100x12, 120x8 (done with explosivness)
Over Head DB Extensiosn: 15x15, 20x12, 25x10
Overhead Cable Extensions: 50x15, 70 dropset to 30 xfailure, 80 drop to 40 xfailure

Ez Bar Curls: 75x10, 95x10, 115x8, 125x6
Seated Alt. Db Curls: 30x12, 35x12, 35x10

Behind Back Wrist Curls: 65x15, 85x15, 105x12, 125x10
...and more

Mindaugas
03-25-09, 11:23 pm
After training for 2.5 years i needed/decided to take 6 months off from training and dropped from 200 pounds to 175~ pounds. Well i got back into the gym on February 17th 2009 and now as of march 24th im 190. My weight went up pretty fast and my strengh is coming back steadily, so im really happy.

As of yesterday i started test/stak so im very excited and expect some nice gains in size and strengh.

Curently on:
Pak
Test
Stak
Flex
Protein + carb shake x2 a day
2 Uni-liver tabs with each meal
(After 21 days of stak/test ill use a can of m-stak)

It's time for a new chapter in my journey!
Shoulders tomorow.

Mindaugas
03-26-09, 5:42 pm
Shoulders:

DB Press: 15x15, 30x15, 40x15, 50x12, 55x8, 60x6
BB Press: 45x15 (back), 65x15 (back), 75x8 (front)
Side Raises: 10x25, 15x20, 20x15, 20x12, 25x8
BO Raises: 5x20, 5x15, 5x12, 5x12, 10x8

BB Shrugs: 65x20, 95x15, 135x12, 155x12, 185x10
DB Shrugs: 35x20, 45x15, 55x12, 60x10

Seated Calf Raises: 90x12, 90x8, 90x6, 90x8

Mindaugas
03-27-09, 7:30 pm
CGBP: 45x15, 65x15, 95x15, 105x12, 135x8, 140x6
Over Head Rope Extensions: 25x20, 30x15, 30x10, 35x8
V Pushdowns: 30x15, 35x12, 42.5x12, 57.5x8
DB Kick Backs: 5x20, 5x20, 5x20

BB Curls: 45x15, 55x12, 60x10, 65x9, 85x8
Sup. DB Curls: 15x12, 25x10, 30x8, 35x7
Hammer Curls: 30x8, 30x8, 30x8

Behind Back Wrist Curls: x5
Seated Wrist Curls: x4

Mindaugas
03-28-09, 7:45 pm
Bike for 4 minutes
3 min run
Leg Extensions: 2x20

Squats: 45x15, 65x15, 95x12, 135x12, 145x10, 155x8, 95x12
Leg Press: 2 plates x 20, 4x15, 6x12
Laying Leg Curls: 60x15, 80x12, 80x12, 80x12, 90x12
abductor SS/ adductor : 3 sets x 20/20
Leg Extensions: 40x20, 40x20, 40x20
Standing Calf SS/ Seated Calf raises: 3 sets x failure

Mindaugas
03-30-09, 8:51 pm
I'm trying to improve my form on the Bench press, so i went down in weight and im trying to isolate the pecs without using delts or tris... and yea it's a lot harder, but it kills the pecs.

BB Press: 45x12 , 65x12 , 95x12(warm ups) , 135x10 , 155x8 , 160x4 , 165x4
BB Incline Press: 65x8, 75x8, 85x8, 95x8 (2 second pause at the bottom)
Dips SS/ Incline DB Flys: 4 sets of BW x failure / 20 x failure
Cable Crossovers: 20x20, 25x12, 30/20/10 x failure

This was a great work out for me. I tried keeping the rest to a minimum between 45 to 60 secs... and i got done in 40 mins where it used to take me 1 hour and 30 mins ... The work out gave me a great pump and my chest was huge

Mindaugas
04-01-09, 3:54 am
Pull Ups: BWx12, x10, x10
BOR: 45x15, 65x15, 75x12, 85x12, 95x10
DB Rows: 35x12, 40x10, 45x12, 55x10, 60x10
Deadlift: 135x12, 185x8
Cable Rows: 90x15, 105x12, 120x12, 135x12
DB Shrugs: 5 sets

Reverse BB Curls: 35x12, 45x10, 45x8, 45x8
Behind Back Wrists Curls: 65 x 4 sets

Standing Calf SS/ Seated Calf Raises: 3 sets

Mindaugas
04-02-09, 8:37 pm
DB Press: 20x12, 30x12, 40x12, 50x12, 60x8
Front Raises: 10x15, 15x15, 20x12, 25x12, 30x10
Side Raises: 10x15, 15x15, 15x15, 15x15, 20x12, 25x16
Bent Over Side Raises: 5x20, 5x20, 5x20, 5x20

BB Shrugs: 135x12, 165x12, 185x12, 205x12, 225x10
DB Shrugs: 40x15, 50x15, 60x12

Mindaugas
04-04-09, 2:41 pm
CGBP: 45x15, 65x12, 95x12, 115x12, 135x8, 145x4
Over Head Rope Extensions: 20x20, 30x15, 30x12, 35x8
Str. Bar Extensions: 35x15, 42.5x12, 57.5x12, 65x8
DB KickBacks: 5x20, 10x15, 15x

BB Curl: 45x12, 65x10, 75x8, 85x8, 90x8
DB Curls: 20x10, 25x10, 30x10, 35x8
BB Curls Close to body: 40x12, 50x12, 60x10, 70x8
Cable Curls: 10x15, 10x15, 10x15

Behind Back Wrist Curls: x3

Mindaugas
04-04-09, 6:17 pm
Was having problems with my knees last 2 leg workouts, so today i really narrowed my squat stance and was able to go even lower. And this way i didnt feel any preassure on my knees and more preassure on my quads. Didn't want to pound my knees too much, so i kept it short and sweet.

Squats: 45x15, 65x12, 95x12, 115x12, 125x10, 135x10, 135x10
Leg Extensions: 40x20, 40x20, 40x20
Rocking BB Calf Raises: 45x20, 65x20, 95x20, 135x20, 135x20
Standing Calf SS/ Seated Calf Raise Machines: x3

Mindaugas
04-06-09, 10:59 pm
Chest:

BB Bench Press: 45x20, 65x10, 95x8, 115x8, 135x8, 145x8, 155x8, 165x8 (first 3 warm ups)
Dips: BWx12, x12, x10, x8
Incline DB Press: 50x12, 50x10, 50x10, 50x8
Cable Cross Overs: 20x20, 25x15, 30x15, 30x12

Mindaugas
04-07-09, 7:14 pm
Back:

Pull ups - BWx12
BB Rows - 45x20, 65x20, 85x15, 105x12, 95x12, 75x12, 65x12 (not happy with my form)
DB Rows - 30x15, 50x12, 55x10, 60x10, 70x9
Pull Downs - 90x15, 105x12, 110x10, 115x8
Cable Rows - 90x15, 105x15, 105x15, 105x15
Dead Lifts - 135x15, 135x10, 135x10

Reverse BB Curls: 45x15, 45x12, 45x10, 45x10

Lethal_Banana
04-07-09, 7:21 pm
Good work coming back bro! It's always tough to come back, but you've already done better than all of those people who work out for a while and quit. Gotta love that muscle memory! Keep hitting it hard and you'll do great ;)

Cheers,
LB

Mindaugas
10-09-09, 2:08 am
Was doing strong lifts 5x5 for 3 months and was loging my workouts in my notebook. My strenght increased a bit, especialy in my squat at the end i did 280 5x5 so im pretty happy with my results. Also my weight went from 196 to 205. Now my weight is at 202~ and im doing a regular 5 day split. Here's my should workout from today

Shoulders:
Standing OHP: 45x12, 65x10, 95x8, 95x8, 105x8, 115x8, 135x3
Side Laterals: 15x12, 20x10, 25x8, 30x8, 30x8
Front Raises SS W/ Machine Press: x3
Bent Over Lateral Raises: 5x20, 5x15, 5x12, 5x12, 5x12

BB Shrugs: 135x8, 225x8, 275x8, 315x6
DB Shrugs: 30x15, 50x15, 70x10

Rope crunches x3
Leg Raises x3

Mindaugas
10-09-09, 8:36 pm
Dips: BWx12, BW+30x8, BW+40x8, BW+50x6
V-Handle Pushdowns: 50x15, 65x12, 80x10, 95x8
Rope Pushdowns: 42.5x12, 35x12, 35x12, 35x12

BB Curls: 45x15, 65x8, 75x8, 85x8, 95x6
Seated DB Curls: 15x10, 20x8, 25x8
Hammer Curls: 30x8, 35x8, 40x8

Reverse BB Curls: 45x15, 55x8, 65x8, 75x8
Behind back wrist curls: x3
Seated wrist curls: x3

Mindaugas
10-10-09, 7:26 pm
Squats: 45x10, 95x10, 135x12, 185x10, 225x8, 275x1
Lunges: 45x10, 65x10, 95x10, 95x8
Leg Press: 2plates x 30, 4x20, 6x12, 8x10
Leg Extensions: 25x20, 40x20, 85x12, 100x10
Leg Curls: 80x15, 95x12, 110x12, 125x10

Standing + Seated Machine Calf Rasies x 3
Seated Calf Raises: 45, 70, 90 x failure

Mindaugas
10-12-09, 8:55 pm
Incline BB Press: 45x20, 65x15, 95x12, 135x12, 135x10, 135x8
Dips: BWx12, BW+30 x 8, BW+30 x8 , BW+30 x 6
DB Press: 50x10, 60x8, 65x6, 30x15
Incline Flyes: 20x15, 25x12, 30x12, 30x12
Cable Press: 30x20, 40x20, 50x12

Ab work.

Mindaugas
10-14-09, 12:19 am
Back:

Deadlifts: 135x12, 185x10, 225x8, 275x5, 315x5 (last 2 sets with straps)
Plate Loaded Rows: 45x15, 70x12, 90x10, 105x8
Corner Rows: 25x20, 50x18, 75x12, 100x12, 125x8
Pulldowns: 100x12, 115x10, 130x8
Cable Rows (drop sets): x3

Machine Standing + Seated Calf raises: x3

Reverse Barbell Rows: 45x12, 55x12, 65x10, 75x8, 95x2

Mindaugas
10-16-09, 12:20 am
Side Laterals: 10x15,10x15, 20x12, 20x12, 25x12, 25x11
Rear Lat Raises: 5x20, 5x18, 5x15, 5x13
Military Press: 45x15, 65x12, 75x10, 85x8, 85x6
Front Raises: 20x12, 25x10
Rear Cable Raises: 5x18, 7.5x12, 10x8

BB Shrugs: 135x15, 185x12, 225x8, 275x8, 315x8 (form not so good on last set)
DB Shrugs: 45x20, 60x15, 70x12

Ab work.

My current goals are:

Squat: 275x1 => 315x1
Bench: 225x1 => 275x1
DeadLift: 315x5 => 405x1-5

Mindaugas
10-17-09, 9:57 pm
So i started a new job this week and it requires a lot of walking. I need to get used to the new sleeping, eating, and working out paterns. Missed my arm work out yesterday, and was having shity leg work out so i decided to keep it easy and do some arm work too.

Squats: 65x20, 95x20, 135x12, 145x10
Leg Extensions: 40x25, 55x20, 70x20
Leg Curls: 80x20, 95x15, 110x12
Standing Calves Raises: x3

Hammer Curls SS W/ Rope Pushdowns: x3
E-Z Barbbel Curls SS W/ Decline SkullCrushers: x2

Mindaugas
10-19-09, 11:31 pm
Taking this week off... haven't taken one off in a while.

Mindaugas
10-26-09, 6:01 pm
BB Press: warmups x 3 sets, 135x12, 155x10, 175x5, 185x2
Incline BB Press: 75x12, 95x10, 115x8, 135x8
Incline DB Flyes: 20x12, 20x12, 30x8
Cable Flyes: 30x30, 40x20
Free Motion Cable Press: 50/25 x Failure, 60/30 x Failure (dropsets)

Mindaugas
10-27-09, 10:46 pm
Deadlift: 135x12, 175x10, 225x8
Corner Rows: 50x20, 75x15, 100x12, 125x7
HS Rows: 45x12, 70x12, 90x12, 115x8
Pulldowns: 70x15, 90x12, 100x12, 110x8
V-Bar cable Rows: x3

Reverse BB Curls SS W/ Behind back wrist curls x4

Mindaugas
10-30-09, 1:42 am
Side Laterals: 5x20, 10x20, 15x15, 20x12, 25x10, 30x6
Bent Over Laterals: 5x20, 5x20, 5x20, 5x20
BB Press: 45x15, 65x12, 75x10, 85x8, 95x5
Front Raises: 20x12, 20x12
Bent Over Cable Raises: x2

BB Shrugs: 135x20, 175x12, 225x12, 275x8
DB Shrugs: x3

Mindaugas
10-30-09, 1:48 am
Decline Skulls: 30x15, 40x12, 65x12, 75x10, 85x8
DB Extensions: 30x12, 40x10, 50x8
V-Bar Pushdowns: x4
Rope Pushdowns: x3

BB Curls: 45x15, 55x12, 65x10, 75x8, 85x8
Hammer Curls: 25x10, 30x10, 35x8
Seated DB Curls: 15x15, 20x15, 20x12
Standing Preacher Curls: 30x20

Behind Back Wrist curls: 65xFailure x4
Seated Wrist Curls: 20xFailure x4
Gripper: 45xFailure x4

Mindaugas
10-31-09, 10:41 am
Squats: 65x12, 95x12, 135x12, 185x10, 205x6, 225x4
Lunges: 45x12, 65x10, 85x8, 95x8
Leg Press: 2plates x 30, 4x20, 6x10
Leg Extensions: 4 x 20
Leg Curls: 4x 15,12,,8,6
Seated Calve Rasies: 45 x failure x 4
Standing Calve Raises: 105 x failure

Vaze_06
10-31-09, 3:06 pm
nice wheels' day bro. good luck with your goals

Mindaugas
11-03-09, 10:37 am
BB Press: warmups x 3, 135x12, 145x10, 155x8
Incline BB Press: 75x12, 95x12, 115x10, 135x6
DB Press: 40x12, 50x10, 60x8
Incline DB Flyes: 20x15, 20x12, 25x10, 30x7
Free Motion Press: 40x20, 50x15, 60/30 x Failure , 50/25 x failure

Mindaugas
11-04-09, 12:22 am
Deadlift: 135x10, 185x8, 225x8, 275x6, 315x5
Plate Loaded Rows: 45x15, 70x12, 80x10 90x8
V-Pulldowns: 70x20, 90x15, 110x12, 120x10, 140x8
HS Rows: 70x12, 90x12, 90x10

Reverse Curls SS W/ Behind Back Wrist Curls: x4
Seated Wrist curls: x3

Mindaugas
11-06-09, 1:53 am
Standing OHP: 45x15, 65x12, 95x12, 115x8, 125x3, 95x12, 65x12
Side Laterals: 10x15, 15x12, 20x10, 30x8
Bent Over Laterals: 5x20, 5x20, 5x18, 5x15
Front Laterals: 20x12, 25x10, 30x8

BB Shrugs: 135x20, 185x12, 225x10, 275x8, 315x5
DB Shrugs: 40x15, 60x10, 70x7

Mindaugas
11-07-09, 2:24 am
CGBP: 45x15, 65x15, 95x12, 115x10, 135x8, 145x7
Dips: BW x 12, BW+25 x 10, BW+45 x 8
Rope pushdowns: 80x15, 100x12, 110x10, 120x8

BB Curls: 45x15, 55x12, 65x10, 75x8, 80x6
Hammer Curls: 30x8, 30x8, 30x8, 30x8
Standing Preacher Curls: 45x10, 55x8, 65x6

Behind Back Wrist Curls: x6
Wrist Curls Off the bench: x3
Reverse wrist curls: x3

Mindaugas
11-07-09, 10:33 pm
Squats: 65x12, 95x12, 135x8, 185x8, 225x6, 245x2
BB Lunges: 65x10, 85x10, 95x10, 105x8
Leg Press: 2pps x20, 3x12, 4x13, 5x10
Leg Extensions: 75x20, 90x15, 105x15, 120x15
Leg Curls: 80x20, 100x15, 110x12, 120x8

Calf Raises on Leg press SS W/ Seated Raises: x4

Mindaugas
11-10-09, 12:39 am
eh went to the gym sick today... after 2nd exercise started feeling like shit

BB Press: 45x20, 45x20, 65x15, 95x12(warmups), 135x12, 145x10, 155x8, 165x8, 185x4
BB Incline Press: 45x15, 95x15, 115x12, 135x8
DB Press: 50x12, 60x8, 60x8
Free Motion Flyes: 4 sets x20

Mindaugas
11-10-09, 11:00 pm
Sick today... gonna take a day off.

Mindaugas
11-17-09, 12:53 am
Starting to feel better finaly.

Flat BB: 45x15, 65x12, 95x10, 135x10, 145x8, 155x9, 165x5
Incline BB: 45x15, 95x12, 115x10, 135x8
Incline DB Flyes: 20x15, 25x15, 30x11
Free Motion Press: 40xF, 50xF, 60xF
Free Motion Flyes: 25xF, 30xF, 30xF

Mindaugas
11-18-09, 2:16 am
Deadlift: 135x12 (didnt feel right today)
BOR: 65x15, 95x12, 115x10, 135x8, 155x7 (last set bad form)
Pullups: BWx8, BW+10 x 6, BW+10 x5 (not all full range of motion)
Plate Loaded Rows: 45x12, 70x10, 70x8, 70x8
HS Rows: 45x15, 70x12, 90x8
Pulldowns SS w/ Cable Rows: x3

Reverse BB Curls SS w/ Behind back wrist curls: 45xF/45xF x 3

Mindaugas
11-20-09, 2:17 pm
Standing Mil. Press: 45x15, 45x10, 55x8 / 65x8, 85x8, 105x8, 110x6+1
Seated DB Press: 25x15, 30x17, 40x12
DB side Laterals: 15x15, 20x12, 25x12, 30x8
Machine Side Lat: 50x15, 60x12, 70x10
Bent Over Laterals: 5x20, 5x20, 10x15, 10x12

BB shrugs: 135x15, 225x10, 315x7

Was feeling good today, and like an idiot increased the weight in bigger increments and on the 3rd set of shrugs some why i brought my shoulders back and tweaked my back. I don't know if i pulled a muscle or a rib, but it's painful even today. Hopefully it's nothing serious and I'll get better, because I'm tired of injuries holding me back...

Mindaugas
11-21-09, 12:43 am
Felt better in the morning and as the day went on it kept getting better so I'm very happy!

CGBP: 45x15, 55x12, 65x12 / 95x8, 115x8, 135x8, 145x6+1(forced)
Dips: BW x 10, BW+25 x 8, BW+45 x 8
Decline Skulls: 45x15, 65x10, 75x7
Rope Extensions: x4

BB Curls: 45x15 / 55x8, 65x8, 75x8, 85x5+3(cheat)
Sup. DB Curls: 20x12, 30x10, 35x8, 40x8
Cable Curls: x4

Wrist curls: x4
Rev. Wrist curls: x3

Mindaugas
11-24-09, 2:15 am
Flat BB Press: 45x15, 45x12, 65x10, 95x8 / 135x12, 145x10, 155x8, 185x3+2(forced)
Incline DB Press: 40x15, 50x12, 60x11+1, 70x6+2
Incline DB Flyes: 25x15, 30x12, 30x12, 30x10
Free Motion Press: 3 sets x failure
Free Motion Flyes: 3 sets x failure

Vaze_06
11-24-09, 2:33 am
hope the back is ok and nothing serious
nice volume on the chesticles lol

Mindaugas
11-26-09, 10:53 pm
Pullups: BW x8, x8, x6
BOR: 45x15, 65x14, 95x12, 115x10, 125x8
DB Rows: 40x12, 50x12, 60x10, 70x8, 80x6
Pulldowns SS W/ Cable Rows: x3

Reverse BB curls SS W/ Behind back wrist curls: x3

Mindaugas
11-26-09, 10:56 pm
Seated BB Press: 45x15, 45x12, 65x12 / 95x12, 115x8, 135x7+1, 145x3+1
Side Laterals: 15x15, 20x12, 25x12, 30x10
Front Raises: 20x12, 25x10, 30x8
Bent Over Laterals: 5x20, 10x15, 15x12, 15x12

Shrugs: 30x15, 40x15, 45x15, 50x15

Mindaugas
11-26-09, 10:58 pm
hope the back is ok and nothing serious
nice volume on the chesticles lol

yea it's a lot better, I just got scared and overacted I think... thanks. The volume's alright I've seen more hah

Mindaugas
11-28-09, 12:11 am
CGBP: 45x15, 45x12, 65x10 / 95x8, 115x8, 135x8, 155x8
Dips: BW x 10, BW+25x8, BW+45x8
SkullCrushers: 75x8, 85x8, 95x3+2(forced), 75x8
Rope Pushdowns: x3

BB Curls: 45x15 / 55x8, 65x8, 75x8, 85x8, 95x6+2(cheat)
DB Curls: 25x12, 30x10, 35x8
Rack Run Hammer Curls: 40x6 - 35x6 - ... - 15x6
Ez-bar 21's drop set: 50x21(wide) / 30x21(close)

Wrist curls: x4
Reverse Wrist curls: x3

Mindaugas
11-28-09, 10:41 pm
Squats: 45x12, 95x10 / 135x8, 155x8, 185x8
Leg Press: 1pps x20, 2pps x15, 3pps x12, 4pps x8
Leg Extensions: 4 sets x 20
Leg Curls: x4

Standing Calve+ Seated machine Calve raises: x4
Leg Press Calves + Seated calve raises: x2

Mindaugas
12-01-09, 2:10 am
Flat DB Press: 15x15, 15x12, 30x8 / 50x8, 60x8, 70x8, 80x6+2
Incline DB Press: 40x12, 50x10, 60x8, 70x5+2
Machine Flyes: 60x15, 70x15, 80x12, 90x12
Free Motion press: 50x12, 70x10, 80x8
Free Motion Flyes: 30x20, 30x20, 30x20

Mindaugas
12-02-09, 3:27 am
Deadlifts: 135x12, 185x10, 225x8, 275x5
Pullups: BWx8, x6, x4
DB Rows: 50x8, 60x8, 70x8
Corner Rows: 50x15, 75x12, 100x12
Pulldowns: 100x15, 100x12, 100x12, 100x12

Rope Crunches: x4
Reverse BB Curls / Behind back wrist curls: x4

Mindaugas
12-03-09, 9:01 pm
Seated BB Press: 45x15, 45x12, 65x8 / 95x8, 115x8, 135x8, 155x2+2(forced)
Seated DB Press: 15x15 / 30x12, 40x12, 50x12, 60x8+2(forced)
Bent Over Side Laterals: 5x20, 5x20, 10x15, 10x15
Side Lateral Raises: 15x15, 25x12, 30x8
Machine Side Laterals: 50x15, 60x15, 70x12

DB Shrugs: 40x15, 50x15, 60x12, 70x8
BB Shrugs: 135x12, 155x12, 185x12, 205x8

Non stop various BW ab exercises.

Mindaugas
12-04-09, 7:26 pm
CGBP: 45x15, 65x12, 85x8 / 115x8, 135x8, 155x8, 165x6+2(forced)
Dips: BWx10, BW+25 x8, BW+45 x8
SlullCrushers: 45x15, 75x8, 75x8, 75x8
Rope Pushdowns: 70x15, 80x15, 90x12, 100x10 dropset 50x10

BB Curls: 45x15 / 65x8, 75x8, 85x8, 95x6+2(cheat), 115x1+2(cheat)
DB Curls: 30x10, 35x8, 40x8
Hammer Curls: 40x8, 45x8, 50x7 (cheated on last 2 sets towards the end)

Wrist curls: bar(45) x40, x35, x20

Mindaugas
12-05-09, 7:50 pm
Squats: 65x10, 95x8 / 135x8, 185x8, 225x8, 245x3
Leg Press: 2pps x 20, 3pps x15, 4pps x12
Leg Curls: 70x20, 80x15, 90x12, 110x12, 130x8
Leg Extensions: 60x20, 90x20, 120x20, 150x15, 180x8

Standing Calf Raises: x4
Seated Machine Calf Raises: x4
Seated Calf raises: x3

Mindaugas
12-07-09, 9:16 pm
BB Press Warm up / 1 rep max: 45x15, 65x12, 95x8, 95x5, 135x3, 185x1 / 225x1, 235xfailed

BB Press: 135x8, 155x8, 175x8, 185x6+2(forced)
Incline BB Press: 45x15 / 95x16, 135x12, 155x6
Incline DB Flyes: 15x20, 25x15, 30x12, 35x10
Machine Flyes: 60x15, 70x12, 80x10
Free motion cable press: 50x20, 50x20

Leg Raises: BW x12, BW x12, BW x12

Mindaugas
12-09-09, 1:23 am
Pulldowns: 40x30, 60x20 / 100x15, 100x12, 110x12, 130x10
Yates Rows: 45x15 / 75x15, 95x15, 115x12
Plate Loaded T-bar Rows: 45x15, 70x15, 90x12, 115x12
Plate loaded rows: 45x15, 55x12, 65x12
Hammer Str. Pulldowns SS W/ Hyperextensions: 45x15 / bw x 15, 70x12 / bw+10 x12, 90x8 / bw+10 x8

Standing Calf raises: x4
Seated Calf Raises: x3

Behind back Wrists curls: x4

Mindaugas
12-10-09, 8:48 pm
Seated BB Press: 45x15, 65x8 / 95x8, 115x8, 135x8
Seated Free Motion Press: 50x15, 60x12, 80x12, 100x8
Side Laterals: 15x15, 20x15, 25x12, 30x10
Bent Over Cable laterals: 20x15, 20x15, 20x12
Standing Rear Delt Raises: 20x12, 20x12, 20x12 (Don't really know how this exercise is called)

BB Shrugs: 135x15, 185x15, 195x12
DB Shrugs: 30x15, 40x15, 65x12

Decline Sit ups: bw x20, x15, x12
Rope Crunches: 120x20, 150x15

Mindaugas
12-11-09, 10:54 pm
CGBP: 45x15, 65x12 / 115x8, 135x8, 155x8, 185x3+2(forced)
Dips: BW x 10, BW+25x8, BW+45x8
Decline Skulls: 55x12, 75x10, 85x8
Rope Pushdowns: 60x15, 70x15, 80x8

BB Curls: 45x15 / 65x8, 95x8, 115x3, 125x1, Drop set: 105x6/85x4/65x3
DB Curls: 30x8, 40x8, 45x5
Chin ups SS W/ Cable Curls: x3

Wrist curls off a bench: 45xFailure, 55xFailure, 60xFailure

Mindaugas
12-12-09, 10:12 pm
Squats: 45x12, 65x10, 95x8 / 135x8, 185x8, 225x8
Leg Press SS W/ Hack Squats: 2pps x20 - 1pps x10, 3pps x12 - 55ps x10, 4pps x10 - 60ps x10
Leg Curls: 80x15, 90x12, 100x12, 110x10, 120x8
Standing Calf Raises: x4
Seated Calf Raises: x3

Mindaugas
12-15-09, 2:51 am
Flat DB Press: 50x8, 60x8, 70x8, 80x10
Incline DB Press: 50x12, 60x10, 70x8, 80x3+2(forced)
HS Press: 45ps x 12, 70x7, 90x2+5(forced)
Machine Flyes: 70x15, 90x15, 110x12, 130x8
Free Motion Press: 50x20, 60x15, 70x12

Mindaugas
12-15-09, 9:01 pm
Deadlifts: 135x10, 185x8, 225x8, 275x5, 315x8
BOR: 85x15, 105x12, 125x10, 135x8
DB Rows: 45x8, 55x8
Plate Loaded Rows: 45x15, 70x10
Chin-ups: BWx10, BWx8
Pulldowns: 100x12, 100x10, 100x8

Seated Calf Raises: 90x25, 90x20, 90x15
Reverse BB Curls: 45x12, 55x10, 65x8, 85x4
Behind Back Wrist Curls: 65x30, 85x14
Standing Calf Raises: 3 sets to failure

Mindaugas
12-17-09, 10:19 pm
Seated BB Press: 45x15, 65x15 / 95x10, 115x8, 135x8, 155x5+1(forced)
Seated Free Motion Press: 70x15, 90x12, 110x5
DB Side Laterals: 15x15, 25x12, 30x12, 35x10 (a little swinging was involved in last set)
Superset:
Machine Side Laterals: 50x15, 70x15, 90x12
Reverse Pec Deck: 50x20, 70x15, 110x12

DB Shrugs: 30x15, 50x15, 70x12
Smith Shrugs: 90x15, 180x15, 230x12

Rope Crunches: x5

Mindaugas
12-18-09, 8:37 pm
CGBP: 45x15, 65x15 / 115x8, 135x8, 155x8, 170x5
Dips: BW x 12, BW+45 x 8, BW+55 x8, BW+70 x5
V-bar Pushdowns: 100x15, 120x15, 140x10
One arm Underhand Cable Pushdowns: 20x15, 30x15, 40x10

BB Curls: 45x15 / 65x8, 95x8, 105x6, 115x3+2(cheat)
DB Curls: 30x8, 40x8, 45x8(cheating at the end)
Incline DB Curls: 15x15, 20x12, 25x8

Wrist Curls off a bench: 45x30, 55x20, 60x12
Reverse Wrist Curls: 3x failure

BionicMasterPiece
12-18-09, 8:38 pm
CGBP: 45x15, 65x15 / 115x8, 135x8, 155x8, 170x5
Dips: BW x 12, BW+45 x 8, BW+55 x8, BW+70 x5
V-bar Pushdowns: 100x15, 120x15, 140x10
One arm Underhand Cable Pushdowns: 20x15, 30x15, 40x10

BB Curls: 45x15 / 65x8, 95x8, 105x6, 115x3+2(cheat)
DB Curls: 30x8, 40x8, 45x8(cheating at the end)
Incline DB Curls: 15x15, 20x12, 25x8

Wrist Curls off a bench: 45x30, 55x20, 60x12
Reverse Wrist Curls: 3x failure

nice gun show!

Mindaugas
12-19-09, 7:40 pm
Squats: 65x12, 95x8 / 135x8, 185x8, 225x8, 135x20
BB Lunges: 65x12, 75x10, 85x8
Leg Curls: 80x20, 90x15, 100x12, 110x10, 120x10

Superset:
Leg Press: 2pps x 20, 115ps x12
Hack Squats: 1pps x 12, 70ps x10
Leg Extensions: 105x10, 90x8

Standing Leg Curls: 20x12, 25x12, 30x10

Standing Calf Raises: x4
Seated Calf Raises: x4

Mindaugas
12-19-09, 7:50 pm
nice gun show!

thanks, i think my arms grew like 1 cm (1/3 inch) in 2 weeks, since i started focusing on moving more weight. So im gonna sacrifice some reps for some more weight and see if it will translate into more growth, because my arms were stale for a looooong ass time

Mindaugas
12-21-09, 9:35 pm
Flat BB Press: 45x20, 65x15, 95x8 / 135x8, 155x8, 185x8, 205x4+2(forced)
Incline BB Press: 45x20 / 95x15, 135x12, 155x8
Machine Press: 100x15, 120x17, 140x13, 170x8+2(forced)
Low Incline DB Flyes: 25x15, 35x15, 45x8
Cable Cross overs: 30x20, 40x20, 45x16, 50x12

Various BW ab exercises.

Mindaugas
12-22-09, 9:07 pm
Underhand Pulldowns: 100x15, 110x12, 120x12, 130x10, 140x10
BOR: 65x15, 85x12, 95x12, 115x10
DB Row: 50x12, 55x12, 60x10
BB Pullover: 20x15, 40x12, 40x12, 40x8
One Arm HS Row: 90x12, 90x10, 90x8

Reverse BB Curls: 45x15, 55x10, 65x8, 75x8
Seated Calf Raises: x3
Behind back wrist curls: x3
Rocking BB Calf Raises: x3

Mindaugas
12-24-09, 7:18 pm
Standing Strict BB Press: 45x15 / 65x12, 85x10, 105x8, 135x7+2(forced)
Front DB Raises: 25x15, 35x12, 40x10 (cheated half 2nd set, and most of the 3rd set)
Side DB Laterals: 15x15, 20x15, 30x8, 30x8 dropset 20x8
Bent Over Rear Laterals: 5x20, 10x20, 15x15, 15x15

BB Shrugs(with hold at top): 135x15, 165x15, 185x12
DB Shrugs: 70x15, 80x12, 90x12, 105x8

Rope Crunches: x4
Decline Crunches: x3

Rotator cuff work in between the ab sets

Vaze_06
12-24-09, 7:27 pm
nice work outs bro.
question.. u sure u arent slacking off a lil bit on your Bent Over Rear Lateral Raise?!
ditch the 5s and go at least to 20s. just saying!
oh and happy holidays

Mindaugas
12-25-09, 2:35 am
nice work outs bro.
question.. u sure u arent slacking off a lil bit on your Bent Over Rear Lateral Raise?!
ditch the 5s and go at least to 20s. just saying!
oh and happy holidays

thanks... i dunno i could use more weight, but i think i would just incorporate other muscles and have to swing a little. With the lighter weight i can control the weight and really feel my rear delts working and burning. But ill see my next workout how it feels and maybe ill go up in weight. Thanks for feedback!

Vaze_06
12-25-09, 11:34 am
true.. tho u wont get any stronger by sticking to light weights. what are your goals eight now? if i was u, i would try 5x5 or 5/3/1. guys have seen some really good results from those programs

Mindaugas
12-25-09, 9:29 pm
CGBP: 45x15, 65x12 / 115x8, 135x8, 155x8
Dips: BW x12, BW+45 x8, BW+70 x8, BW+90 x4
Behind Back Rope Extensions: x4 (last set drop set)
Underhand One Arm Cable Pushdowns: 20x20, 25x15, 30x15 (with hold at bottm)

Ez-Bar Curls: 35x15 / 55x12, 65x10, 75x8, 85x8
Hammer Curls Rack Run: 50x6 ... 25x6, 40x6 ... 15x6
Incline DB Curls: 15x12, 15x12
Preacher DB Curls: 25x12, 20x12

Wrist Curls Superseted With Reverse wrist curls: x4

Mindaugas
12-25-09, 9:41 pm
true.. tho u wont get any stronger by sticking to light weights. what are your goals eight now? if i was u, i would try 5x5 or 5/3/1. guys have seen some really good results from those programs

Yea you're right. More weight on the bent over laterals will mean more weight on my presses, and that will lead to bigger shoulders.. hah... i'll see my next workout how it feels etc...

My goal would just be to get bigger and add more weight on my main lifts while at it. I've tried 5x5 stronglifts program before. I i liked it, and my strenght went up significantly, especialy on the squats, since i squated 3 times a week. I gained weight on it, but most of it went on my waist i think hehe... And right now the 5 day split is working great for me... I'm having amazing workouts, my weight is going up and the weight or reps on exercises increase every week so for now ill stick with it.

BionicMasterPiece
12-26-09, 4:47 am
Deadlifts: 135x10, 185x8, 225x8, 275x5, 315x8
BOR: 85x15, 105x12, 125x10, 135x8
DB Rows: 45x8, 55x8
Plate Loaded Rows: 45x15, 70x10
Chin-ups: BWx10, BWx8
Pulldowns: 100x12, 100x10, 100x8

Seated Calf Raises: 90x25, 90x20, 90x15
Reverse BB Curls: 45x12, 55x10, 65x8, 85x4
Behind Back Wrist Curls: 65x30, 85x14
Standing Calf Raises: 3 sets to failure

very strong!!

Joseph V
12-26-09, 5:02 am
thats awesome bro, keep it up=)

Mindaugas
12-26-09, 9:00 pm
very strong!!


thats awesome bro, keep it up=)

Thanks for the support guys, i appreciate it.

Mindaugas
12-26-09, 9:11 pm
Squats: 65x12, 95x8 / 135x8, 185x8, 225x5, 245x5, 275x2+1(forced)
BB Lunges: 45x15, 65x12, 85x15, 105x12

Leg Press / Hack Squat / Leg Extensions (giant set)
2pps x20, 1pps x10, 65x20
3pps x15, 1pps x10, 65x20

Leg Curls: 80x15, 90x15, 100x12, 110x10, 120x10
Adduction and abduction machines Superseted: 3 sets of 10/10 reps each

Standing Calf Raises: x3 (50+ reps)
Seated Calf Raises: 25x10, 25x10, 25x8 (30 sec flex and 30 sec strech in between sets)

Mindaugas
12-28-09, 8:29 pm
Tried for 1 rep max today but was disapointed.

Flat BB Press: 45x15, 65x12, 95x8, 135x4, 205x1 / 245xfailed, 245xfailed :(

Flat DB Press: 60x8, 70x8, 80x8, 90x3+4(forced)
Incline DB Press: 50x12, 60x10, 70x7
Only negatives on flat bb press: 225x7, 245x3, 265x3
Incline Machine Press: x4 (last set drop set)

E-Z Bar Curls: 35x15 / 55x12, 75x10, 85x8, 95x8 (cheating towards the end)
Seated Alt. DB Curls (But starting at top instead of bottom): 25x8, 20x10, 20x10, 20x10
Preacher Machine: x4

Various Non stop BW Ab exercises.

Mindaugas
12-29-09, 9:25 pm
Deadlift: 135x10, 185x8, 225x8, 275x5, 315x5, 365x2
Pull ups: bw x8, bw x6, bw x4
Corner rows V-handle: 50x15, 75x15, 100x12, 125x12
Underhand Pulldowns: 100x?, 110x?, 120x?, 130x? (didnt count the reps just kept going untill form failed)
Cable Rows: 80x20, 100x15, 120x15, 140x12

Standing Calf Raises: 45x50, 45x20, 45x15
BB Wrist Curls off a bench: 45x40, 55x20~, 60x15~, 65x10~ dropset 45x10~
Seated Calf Raises: 45x15, 45x12, 45x10
Plate Pinches in between seated calf raises: 25 x failure x 3

Mindaugas
12-30-09, 8:09 pm
Seated BB Press: 45x15, 65x12, 95x8 / 135x8, 155x4, 165x1+2 (forced)
Seated DB Press Superseted with Bent over laterals: 30x20 and 10x20, 50x12 and 15x15, 60x10 and 20x12
Side laterals: 20x15, 25x10, 30x8 dropset 15x5
Upright Rows: 45x15 / 65x12, 85x12, 95x10, 105x8

Drips: bw x37, bw x20, bw x17
Overhead Rope Extensions: x3
Underhand Pushdowns: x3
Cable Kick Backs: 25x15, 25x15

Not taking a rest day after doing back really affected my work out today. My whole body was so sore, legs, chest, biceps whole back especialy lower back. My mind just wasn't in the animal mode today, and it just makes realize why people recomend and how important it is taking a day off after back and legs.

Vaze_06
12-30-09, 8:13 pm
still a good work out bro. rest up and happy pre new year

Mindaugas
01-04-10, 9:32 pm
Flat BB Press: 135x8, 155x8, 165x8, 175x8
Incline BB Press: 135x12, 155x8, 165x6+2(forced)
Machine Flyes: 70x15, 80x15, 90x15, 100x15
Incline Machine Press: x4
Free Motion Cable Press: 40x20, 50x15, 60x failure dropset 30x failure

Mindaugas
01-05-10, 10:13 pm
Deadlifts: 135x8, 225x8, 275x5, 315x5, 335x5
Pullups: 3 sets to failure
Corner Rows: 50x15, 75x12, 100x12, 135x10
Underhand Pulldowns: 100x15, 120x12, 130x12, 150x8
Cable V-handle Rows: 100x15, 120x15, 140x12, 160x10

E-Z bar reverse curls: x4
BB Wrist curls off a bench: x4

Mindaugas
01-07-10, 7:03 pm
Seated BB OHP: 115x10, 135x8, 155x6, 175x1 + forced reps
DB Side Laterals: 20x15, 25x12, 30x12, 35x4 + forced reps
Upright Rows: 65x15, 95x12, 115x8, 135x4 + cheat reps
Cable Side laterals: x3
Bent over side laterals: x3

BB Shrugs: 135x15, 155x15, 175x15, 185x15

Rope Crunches: x3
Decline Weighter Crunches: x3

Mindaugas
01-08-10, 7:11 pm
CGBP: 115x8, 135x8, 155x8, 175x8
Dips: bw x 10, bw+45 x8, bw+70 x8, bw+90 x4
Behind Back V-bar extensions: x3
One Arm Calbe Pushdowns: x3

Alt DB Curls: x3
Hammer Curls: x4
E-Z Bar Curls: 55x15, 75x12, 85x4~ + cheat reps, 105 x cheat reps

Behind back wrist curls: x5

Mindaugas
01-09-10, 9:45 pm
Hack Squats: 1pps x15, 2pps x15, 3pps x12, 4pps x3+5 forced reps
Squats: 95x15, 135x12, 155x12, 185x8 (lower back was still stiff from tuesday so didn't want to push it too far)
Step-ups: 20pound db's x15, 35's x15, 50's x12
Leg Curls: 80x20, 90x15, 100x12, 110x10, 150x4 + forced reps
Leg Extensions: x3

Standing Calv raises: x3
seated calv raises: x4

Mindaugas
01-11-10, 9:41 pm
Flat BB Press: 135x8, 155x8, 175x8, 195x8
Incline DB Press: 45x15, 55x12, 65x12, 80x6+2(forced)
Incline Machine Press: 60x15, 70x15, 80x12, 100x8+2(forced)
Machine Flyes: 70x15, 80x12, 90x12
Cable Flyes: x4

Ab Work

RICER88
01-11-10, 9:51 pm
Workouts looking solid bro, looks like you are progressing good.

RICER88

Vaze_06
01-11-10, 11:39 pm
Workouts looking solid bro, looks like you are progressing good.

RICER88

x2

widdlewade44
01-11-10, 11:41 pm
Solid workouts brother, keep it going, peace.

Kevin
widdlewade44

Mindaugas
01-12-10, 9:57 pm
Thanks guys and girl hah, your support means a lot to me.

Deadlifts: 135x10, 225x8, 275x5, 315x5, 365x3
Lying T-Bar Rows: 45x15, 70x15, 90x12, 115x ? + forced reps
V-Bar Pulldowns: 120x15, 140x12, 160x8 (cheated on 2nd and 3rd set towards the end)
One Arm HS Rows: 70 per side x15, 90x15, 115x12, 135x10 (cheated on 2nd and 3rd sets towards the end)
Wide Cable Rows: 120x20, 140x15, 160x12

Standing Calv Raises: x5 (low reps)
Reverse BB Curls: 45x20, 55x15, 65x15, 75x10
Behind Back Wrist Curls: x4
Seated Calv Raises: x4 (low reps)

Just have to say, that my back is demolished.

Mindaugas
01-14-10, 11:13 pm
Standing BB Press: 45x20 / 65x8, 95x8, 115x8, 135x4
Seated Side Laterals: 20x15, 25x12, 30x8, 35x ? + forced reps
Seated Free Motion Cable Press: 60x20, 70x15, 80x12, 80x8 dropset 40x8
Machine Side laterals: 30x20, 40x15, 50x12
Reverse Pec Deck: 70x20, 80x15, 90x12, 100x8 + 5 Forced reps (i fell in love)

DB Shrugs: x4
BB Shrugs: x3

Weighted Decline Sit ups: x3
Various non stop ab exercises.

Mindaugas
01-15-10, 8:26 pm
CGBP: 45x20, 65x15 / 135x8, 155x8, 175x8, 195x3+5 forced
Dips: BW x8, +45x8, +70x8, +90x4 dropset bw x 15
Seated Behind Back Rope Extensions: 50x15, 60x8, 50x8, 50x6 +4 forced
One Arm Underhand Pulldowns: 30x18, 30x15, 40x12 dropset 30x8 dropset 20x8

BB Curls: 45x15/ 65x12, 85x10, 95x8, 105x3 (20sec rest) 105x2 (20sec rest) 95x2
Hammer Curls: 35x12, 40x10, 45x8, 50x8 (cheated at ends of last 2 sets)
Seated Alt. Curls: 10x15, 15x12
E-z Bar 21's: 60x21, 70x21

Behind Back Wrist curls: x5

Mindaugas
01-17-10, 8:40 pm
Front BB Squat: bar x20, 95x15, 115x15, 135x12, 155x12, 185x7
Leg Press: 2pps x20, 3pps x20, 4pps x12, 5ppps x10
Leg Curls: 80x20, 90x20, 100x12, 110x10, 120x6+4 forced
DB Lunges: 30's x15, 40's x15, 50s x10
Leg Extensions: 90x20, 120x20, 150x12

Standing Calve Raises: x3
Seated Calve (only negatives): x3

Mindaugas
01-18-10, 9:14 pm
Incline BB Press: 135x8, 155x8, 175x5+1 forced, 185x3 dropset 135x5
Flat DB Press: 50x12, 60x10, 70x8
Incline DB Flyes: 20x15, 25x15, 30x15, 35x10 dropset 20x5
Free Motino Cable Press: 40x20, 50x15, 60x12, 70x9
Pushups: bw x18(failure)

Mindaugas
01-20-10, 12:39 am
Rack pulls(bellow knee): 135x8, 225x5, 275x5, 315x5, 365x3, 385x2, 405x2
BOR: 75x15, 95x15, 115x12, 135x10
V-handle Pulldowns: 100x15, 110x15, 120x12, 130x8
One hand Cable rows(from high to low): x4
Wide Seated Cable Rows: 100x20, 120x15, 140x15, 150x12

Reverse Preacher BB Curls: x4
Behind Back Wrist curls: x5

Mindaugas
01-21-10, 3:05 pm
Standing OHP: 45x15 / 65x8, 85x8, 115x8, 135x5, Dropset -105x8, 85x5, 65x5, 45x8
Side Laterals: 20x15, 25x12, 30x10, 30x8
Upright Rows: 65x12, 95x12, 115x10, 135x7
Arnold Press: 20x15, 30x15, 40x12, 50x8 (last set regular press)
Bent Over Laterals: 5x20, 10x20, 15x15, 20x8

DB Shrugs: 40x20, 50x20, 60x20, 70x15, 70x15
Decline Sit ups: x4

Mindaugas
01-22-10, 8:06 pm
Dips: BW x 12, +45x8, 70x8, 90x4, 100x2
Decline Skulls: 55x12, 65x10, 75x10, 85x8, 90x6
Seated Overhead Rope extensions: x3
One arm underhand pushdowns: x3

BB Curls: 45x15 / 55x12, 65x10, 75x8, 85x8, 95x7
Hammer Curls: 30x10, 35x10, 40x8, 45x7
Seated DB Curls: 20x15, 30x12, 35x8, 40x6
One Arm Cable curls: x2

Mindaugas
01-23-10, 8:09 pm
Squats: 135x8, 185x8, 225x4 (something was wrong with my left quad so i stopped)
SLDL: x5

So my leg work out was kinda screwed so i decided to try and learn to do hang cleans. Did like 15 sets total i think. Highest weight i used was 105, need to improve wrist flexibility and my form ofcourse.

Leg Curls: x5
Standing one leg curls: x1
Donkey Calf Raises: x3
Seated Calf Raises: x2

Kicked the punching bag for like 30 mins.

Mindaugas
01-25-10, 8:42 pm
Flat BB Press: 135x8, 155x6, 175x6, 195x5, 205x3, 225x2
Incline BB Press: 135x13, 145x10, 155x10, 175x5
Incline DB Flyes: 20x12, 30x12, 30x12
Cable Flyes: 30x15, 40x12, 50x10

Mindaugas
01-26-10, 8:40 pm
Deadlifts: 135x8, 185x5, 225x5, 275x5, 315x5, 365x4, 385x1
Lying T-bar rows: 45x15, 70x12, 90x12, 115x6
DB Rows: 50x14, 60x12, 70x10
Underhand pulldowns: 120x14, 140x10, 160x7
Seated Wide cable rows: x3 (last 2 sets dropsets)

Reverse Preacher Curls: x5
Reverse One arm cable curl: x1 (drop set)

Mindaugas
01-28-10, 11:52 pm
Went for 1 rep max on bench press and got 245 up so im pretty happy as it's my PR, shot for 255 after but failed.

Standing BB Press: 45x20, 45x15 / 75x5, 95x5, 115x5, 135x5, 150x4
Plate Loaded Neutral Grip Press: x4
Side Laterals: 20x12, 25x10, 30x8, 35x8(cheated at end), 40x4 + forced reps
Reverse Pec Dec: 130x15, 145x12, 160x8, 175x5+5 forced
Front Raises: 30x12, 30x12, 30x10

BB Shrugs: 135x20, 155x15

was too tired for shrugs so called it a day

Mindaugas
01-29-10, 6:02 pm
CGBP: 115x8, 135x5, 155x5, 175x5, 195x4
Dips: bw x10 / +45 x8, +70 x8, +90x5 (finaly got 1 more rep)
Decline Skulls: 55x12, 65x10, 75x8, 85x6
Rope Pushdowns: x3

BB Curls: 45x15 / 75x5, 85x5, 95x5, 105x5, 115x4
Alt. Hammer curls: 35x8, 40x8, 45x8
Seated DB Curls: 25x12, 30x10, 35x8, 40x6
One Arm Cable Curls: x4

Mindaugas
02-06-10, 7:37 pm
Last saturday when i was supposed to do legs, i got food poisoning and spent my saturday night puking. So while staying home whole weekend decided it would be a good time to take a week off. My apetite started to rebuild only on wednesday, so during that time i lost 5~ pounds but oh well... It was hard staying out of the gym for the whole week, but im glad i did. Today i hit the gym again picked up where i left off, with legs.


Squats: 145x5, 165x5, 185x5, 205x5, 225x5
BB Lunges: 55x12, 75x10, 95x8, 115x6, 135x6
SLDL: 65x12, 95x12, 115x12, 145x12, 195x10 (used 25's)
Leg Curls: x5
Donkey Calv Raises: x3
Leg Extensions SS W/ Stanindg calv raises: x4/3
Abduction + adduction machines: x2
Seated Calv Raises: x3

I feel like my quads are developed pretty good, but hams are ok and my calves are shit. So now im gonna reduce the volume on quads, increase a bit on hams(and glutes) and increase a lot on calves we'll see how it goes.

Mindaugas
02-08-10, 9:03 pm
Flat BB Press: 135x5, 155x5, 175x5, 195x5, 215x4
Incline BB Press: 115x12, 135x10, 155x8, 175x4
Decline DB Press: 55x8, 65x8, 70x8, 75x5+2 (forced)
Push ups with feet on bench and hands on medicine balls: x8, x6, x6
Machine Flye's: 4 x10-15

PrinceCook
02-08-10, 9:35 pm
Lovin that hardcore work getting put in!

Mindaugas
02-10-10, 2:24 am
Deadlifts: 135x5, 225x5, 315x5, 365x5, 405x3 (I think i had one more rep, but i thought that was good enough, since i was planning on doing 1 rep)
DB Rows: 50x12, 60x10, 70x8, 80x6 (used some momentum towards the end of last 2 sets)
Laying T-bar(plate loaded): 70x12, 80x9, 95x5
Underhand Pulldowns: 120x15, 140x10, 150x6~
Seated Wide Cable rows: 80x15, 100x12, 120x10, 140x8

Reverse Preacher Curls: x3
One Arm Reverse Cable Curls: x4

Donkey Calv Raise: x4
Standing Calv Raise: x3

Mindaugas
02-11-10, 10:28 pm
Strict BB OHP: 45x10, 45x10 / 75x5, 95x5, 115x5, 135x5, 155x3
Seated Front DB Raises SS W/ Seated OHP: 20x12/12. 25x10/12, 30x10/12, 35x8/10
Side Laterals: x4 (last 2 sets dropsets)
Bent Over Rear Delt Cable Raises: 20x12, 20x10, 10x12, 10x12

DB Shrugs: 35x15, 45x15, 55x15, 60x12
Decline Weighted Crunched: x4

Did some stretching afterward need to get in a habit of doing so after every work out. Also planned to do some rotator cuff cable work but forgot... need to remember next time.

Mindaugas
02-12-10, 6:37 pm
CGBP: 115x5, 135x5, 155x5, 175x5, 195x5
Dips: bw x8, +45x8, +70x8, +90x3
Decline Skulls: 45x12, 65x10, 75x8, 85x6
Rope Pushdowns: 60x15, 80x12, 90x10, 100x6~

BB Curls: 45x10, 45x8 / 65x5, 75x5, 85x5, 95x5, 105x5
One Arm Bent over Cable Curls: 4 x 8-12
Alt Db Curls: 25x12, 30x10, 35x8, 40x5

Reverse E-Z Bar 21's : 40x21, 50x21, 60x21 (some swinging on last set)

Mindaugas
02-13-10, 10:37 pm
Squats: 165x5, 185x5, 205x5, 225x5, 245x5
BB Lunges: 75x12, 95x10, 115x8, 135x6
Front Squats: 95x12, 135x12
SLDL: 95x12, 145x8
Leg Curls: x5
Donkey Calve Raises: x5
Stability Ball Ham Curls: x3
Standing + Seated Machine Calv Raises: x4
Seated Calve Raises: x4
Standing BB Calv Raises: x2

Mindaugas
02-13-10, 10:45 pm
Even though im having nice results with my training, im gonna try to swich things up. Monday i'll start a new split.

Monday: Back
Tuesday: Rest
Wednesday: Shoulders/Tris
Thursday: Legs
Friday: Rest
Saturday: Chest/Bis
Sunday: Rest

I'll see how that goes, and if i don't like it i'll try doing.

Back
Shoulders/tris
Rest
Legs
Chest/bis
Rest
Repeat

Mindaugas
02-15-10, 9:53 pm
Deadlifts: 135x8, 225x5, 315x5, 405x3, 425x failed
HS Pullover Machine: 90x , 115x , 140x , 160x , 170x reps were 8-15
Corner rows: 50x12, 75x12, 100x12, 125x10
One Arm Pulldowns: x4
Seated Row(to chest): 80x12, 100x12, 120x12, 130x10
Reverse Pec Deck Flyes: 50x12, 60x12, 70x10 dropset 35x10

Seated Calve Raises: x3
Reverse BB Curls: x3

Mindaugas
02-17-10, 9:14 pm
Flat BB: warmups x4, 135x5, 155x5, 175x5, 195x5, 215x5
Incline BB: warmup x1, 115x12, 135x10, 155x8, 175x4
Decline DB: 50x10, 60x10, 70x10
push ups with feet on bench and hands on 2 medicine balls: x10, x8, x6
^ superseted with Machine flyes: 80x12, 80x12, 80x12

One Arm bent over cable curls: 40x12, 50x10, 60x8, 70x6
E-Z Bar Curls: 55x12, 65x12, 75x9
Sup. DB Curls(both aarms at once): 20x12, 25x12, 30x9, 35x6

Decline Sit ups: x5

Mindaugas
02-18-10, 9:07 pm
Squats: warmups x3, 185x5, 205x5, 225x5, 245x5, 265x3+1 forced (almost had it)
Stationary BB Lunges: 95x12, 115x10, 135x8, 155x6
SLDL: 45x12, 95x12, 145x12, 195x12, 245x6
Leg Press: 3pps x12, 4pps x12, 5pps x12, 6pps x6 +2 forced
Leg Curls: 80x12, 90x12, 100x10, 110x8, 120x6
Leg Extenions: x20, x15, x12
Adduction + Abduction machine superset: x2

Donkey Calve Raises: x4
Standing + seated machine raises: x3
Seated Calve rasiese + front toe raises: x3

Finaly had a great leg workout. Only problem that it took me 1 hour 45 mins to complete it. Will try to cut down to 1 h 30 min next time.

Mindaugas
02-18-10, 9:23 pm
So this morning i weighed in at 208. My goal is to get up to 220, and eventualy 250. I'm working on my diet right now what i curently have is...

#1 8:30am - 2 whole eggs 2 egg whites + 1 cup oats 12 oz milk 1 serving razins
#2 11:30am - 6 oz chicken breast + 1 or 1.5 cups rice or macaroni
#3 3:00pm(PreWO) - 6 oz chicken + 1 cup rice or macaroni
#4 6:00pm(PostWO) - 1 bannana + 12 oz milk, 60g whey protein

I'm trying to increase amounts for meals #1-3 but currently that's all i can put down. (started with 2 eggs, in morning. and only 4 oz chicken for other meals) and im still figuring out meals times and amounts for rest of the day but meals #5 and #6 look like this.

#5 is chicken + rice or macaroni
#6 is cotage cheese.

This is my first atempt at dieting with timed meals and fixed amounts etc... it's a good start and i like it so far also enjoying the gains in body weight and lifting weights.

Also this is only for Monday through Thursday because that's when i have school so it work for me will need to figure out times etc.. for friday - sunday. (no im not a weekend warrior)

Mindaugas
02-20-10, 7:56 pm
Hang Cleans: 65x5, 95x8, 115x5, 135x5, 155x5, 165x5 (i've been practicing and working on my form and and it's starting to look good so decided to start including these in my work outs, today my form looked great and felt and even better, im falling in love with this)
Standing BB OHP: 75x5, 95x5, 115x5, 135x5, 145x3 dropset 95x6~ dropset 45x10
Side Laterals: 15x15, 20x12, 25x10, 30x5 + 3 swings
Front Raises: 20x12, 25x12, 30x12
Shrugs: 30x15 + 5 pulses at top, 40x15 + 5 pulses, 50x15 + 5 pulses

CGBP: 135x8, 155x8, 165x5
Decline Skulls: 55x12, 75x10, 85x5
V-Handle Overhead extensions Superset W/ Pushdowns: x3

Mindaugas
02-20-10, 8:03 pm
All im curently using is pak and creatine pre workout and whey protein post workout. Would like to get some amino's but kinda broke right now. So far i like the change from 5 day to 4 day split feeling great every day, and feel refreshed mentaly and physicaly after each rest day, so i come in the gym fresh and hungry for more and more. If i keep moving at this speed soon i'll be a force to be rockened with.

My current goal is to hit 1000+ on my big 3's. And get to 220, was at 210 after workout today.

I never actually went for 1 rep max on squat and deadlifts so ill just put down the biggest weight that i moved.

Bench: 245x1
Deadlift: 405x1
Squat: 275x1
Total = 925

Mindaugas
02-22-10, 9:20 pm
Deadlifts: 135x5, 135x5 - 225x5, 275x5, 315x5, 365x5, 185x20
HS Pullover: 90x15, 115x12, 140x10, 150x8
DB Rows: 50x12, 60x10, 70x8, 80x6+2
One Arm Cable Pulldowns: x3
Cable Rows: x4 (100, 120, 130, 140)

Deonkey Calve Raises: x3
Reverse Preacher Curls: x3

felt like crap today, everything and everyone was pissing me off... hopefully my mind will be clear by wednesday

Mindaugas
02-24-10, 9:30 pm
Flat BB Press: warmups, 145x5, 165x5, 185x5, 205x5, 225x3 (yay!)
Dips: BW x10, +25 x8, +45 x7, +70x2 dropset +45x2 dropset +25x? dropset bw x8 (didn't like doing dips on chest day)
Incline DB Press: 50x12, 60x10, 70x8
Flat DB Flye SS W/ pushups: 30x10 and bw x failure, 30x10 and bw x F , 30x10 and bw x F

Alt DB Curls: 25x12, 30x10, 35x8, 40x8
BB Curls: 55x12, 65x10, 75x8, 85x8
Cable Curls: 50x, 70x, 90x, 100x (8-15 reps)

Mindaugas
02-25-10, 9:41 pm
Squats: warmups, 185x5, 205x5, 225x5, 245x5, 265x5 (i think i had 1 more in me but who knows had to really fight for the 5th one)
DB Lunges: 40'sx12, 50x10, 60x8, 70x6
SLDL: 95x12, 145x12, 195x10 (was so tired after these)
Leg Press: 3pps x20, 4pps x15, 5pps x15
Leg Curls superset with Leg extensions: x4

Donkey Calve Raises: x4
Standing + Seated calve machines: x3
Seated calve raises + front calve raises: x3

i'm pretty happy about my squat numbers and others too.... tomorows a rest day... and i can't wait for saturday to do hang cleans that's all i have been thinking the whole week

Mindaugas
02-27-10, 7:59 pm
Hang Cleans: warmups, 135x5, 155x5, 175x3, 185x3, 195x1, 205x1, 215x1
Stanidng BB OHP: warmups, 75x12, 95x10, 115x8, 135x6
Side Laterals: 15x12, 20x12, 25x10, 30x8
Front Raises SS W/ Bent over Rear lateral raises: 30x12 5x15, 30x10 5x15, 30x8 5x15
DB Shrugs: 50x15+5 pulses at top, 60x15+5 pulses, 70x15+5 pulses

BB Skulls: x5
Behind Back OH Cable Extensions: x4
DB Kick Backs: 10x15, 15x15, 20x15, 25x12

on the last set of hang cleans didn't get the bar high enough and the bar didn't land on my shoulders just on my hands so it kinda hurt my wrists, but i still got up with the bar... so yea my wrists are kinda sore right now and hurt a bit... but currently nothing serious and i hope it won't get worse tomorow......... so no more 1 rep trys will stay in the 5 rep zone till i get enough experience and get very comfrtobale with it.

Also got me some uni-liver yesterday.

PIJW
02-27-10, 10:32 pm
Some work going on in here, Keep up the good work.

Mindaugas
03-01-10, 8:43 pm
Some work going on in here, Keep up the good work.

Will do!

Deadlifts: 135x10, 225x5, 315x5, 365x5, 405x2
Pullups: bw x8, bw x6, bw x5
BB BOR: 95x12, 115x12, 135x12, 155x10
Pulldowns: 100x12, 110x12, 120x12, 130x12
Seated Cable Rows: 120x14, 130x12, 140x12, 150x12

Even though i wasn't feeling my best today, had a pretty good workout. On the other hand my deadlifts aren't going up anymore, so next time ill do rack pulls or do them at the end of the wokr out with high reps or ill figure something out.

Mindaugas
03-03-10, 9:59 pm
Flat BB Press: warm ups, 145x5, 165x5, 185x5, 205x5, 225x5
Incline BB Press: 115x12, 135x10, 155x8, 175x6
Feet on bench, hands on med. balls pushups superseted with machine flyes: x3
Cable Cross overs: x20, x15, x12

DB Curls: 30x12, 40x8, 45x8, 50x5
E-Z Bar curls: x4
concentrated curls: x3

oh man last week i hit my PR on bench with 225x3 now i got 225x5, but my butt did come off the bench little bit on 4th rep and quite a bit on 5th rep. I'm still happy as 2-3 months ago that was my 1 rep max. But that's still not enough for me i want more, and more and once ill get that ill want some more.

Mindaugas
03-04-10, 7:30 pm
Squats: warmups, 185x5, 205x5, 225x5, 245x5, 265x5 (got it easier than the last time)
DB Lunges: 50's x12, 60x10, 70x8, 80x1 (my right hamstring got so tight, i tried for 2nd rep but it felt like it's gonna pull or tear, so i called it a workout)

Worked the punching bag afterwards so my time wouldn't go completely to waste.

Mindaugas
03-07-10, 12:35 pm
Standing BB OHP: warmups: 75x5, 95x5, 115x5, 135x5, 145x5
Side laterals: 15x15, 20x12, 25x12, 30x8
Free Motion Cable Press: x4
Bent over cable laterals: x3

BB Skulls: x3
Over head cable extensions: x4
One Arm DB kickbacks: x4

Mindaugas
05-14-10, 1:21 am
kind of stopped posting my workouts because things got hectic... but i've been pounding the weights hard and will get back in the habit of loging my work outs.... here's one from today short and sweet

Power Cleans: 95x5, 135x5, 165x5, 185x3, 195x1, 205x1
Squats: 135x8, 185x5, 225x5, 275x, 315x2 (forced reps, i might of gotten the first my self but it wasnt that pretty)
Leg Press: 2pps x12, 4pps x12, 5pps x12, 6pps x12
Leg Curls: 100x20, 120x15, 130x12, 140x12, 150x12
Standing Calf raises: 135x12, 185x12, 225x12

Mindaugas
05-14-10, 1:33 am
The 275 squats was 5 reps

Mindaugas
05-17-10, 10:54 am
Staning OHP: 80x5, 100x5, 120x5, 140x5, 160x4
Standing One Arm ARnold Press: 40x12, 50x8, 55x5, 60x4
Front DB Raises: x4
Side Raises: x3
Bent Over Rear Flyes: x3

CGBP: 135x12, 155x10, 175x8, 185x6
DB Skullcrushers: x4
Incline BB Skullcrushers: x3

Mindaugas
05-17-10, 10:02 pm
Deadlifts: 135x10, 225x5, 315x5, 365x5, 405x5, 425x1
DB Rows: 60x8, 70x8, 80x8, 90x8
Laying T-bar Row: 70x12, 80x10, 90x8, 100x8
Pulldowns: 100x12, 120x10, 130x8, 150x5
Straight Arm Pulldowns: x4 supperseted with back extensions x4

Donkey Calve Raises: x5
Standing BB Calve Raises: x4

Mindaugas
05-20-10, 1:14 am
BB Press: 155x5, 175x5, 195x5, 215x5, 235x3 + 3 forced reps
Incline BB Press: 135x12, 155x9, 165x6
Decline DB Press: 60x12, 70x10, 80x , 85x
Incline DB Flyes: 20x12, 25x12, 30x12, 35x8
Cable Flyes: x3

DB Curls: x5
BB Curls: x4
Hammer Curls: x4

Wrist Curls: x4

Gonna buy a notebook so i can write stuff down...

Mindaugas
05-20-10, 8:50 pm
Power Cleans(with squat): 95x5, 135x3, 165x1, 175x1, 185x1, 195x1
Squats: 135x5, 185x5, 225x5, 275x5, 295x3 + 2 forced
Leg Press: 3pps x12, 5pps x12, 6pps x12, 7pps x12, 7pps and quarter x6
Leg Curls: 6 sets x12
SLDL (with quarters): 145x12, 195x12, 245x8

I had nothing left in the tank for calves....

Mindaugas
05-22-10, 4:47 pm
Standing Strict OHP: 80x5, 100x5, 120x5, 140x5, 160x5
Standing One Arm Arnold Press: 40x12, 45x10, 50x8, 55x6
DB Front Raises: 20 pounds x 4 sets
Db Side Raises: 15 pounds x 4 sets
DB Rear Flyes: 10 pounds x 4 sets

DB Shrugs: 50x12, 70x12, 90x12, 100x12, 110x10

DB Skulls: 10x15, 25x12, 30x12, 30x10, 35x5
Incline BB Skulls: 50x12, 50x12, 70x8
Rope Pushdowns: 4 sets

Decline BB Situps ... superset with scare crows: x4
Donkey Calf Raises ... superset with oblique side raises x4

Mindaugas
05-22-10, 6:54 pm
i meant saturday not thursday heh...

Mindaugas
05-24-10, 11:35 pm
Deadlifts: 135x5, 225x5, 315x5, 365x5, 405x5, 435x (straps ripped apart), 225x25
BB Rows: 95x12, 135x12, 155x12, 165x10, 175x8
T-Bar(plate loaded): 70x12, 90x10, 100x8 (too much)
Pulldowns: 120x12, x10, x10, x8, x8

Superset:
Seated Wide Cable Rows: 120x12, 120x12, 130x12, 140x9
Rope Facepulls: 80x15, 80x15, 85x15, 85x15

DB Rows: 50x20

Superset:
Donkey Calve Raises: 320x12, 340x12, 360x12, 380x12, 400x10
Reverse Ez-Bar Curls: 60x12, x12, x10, x9, x11

Superset:
Laying V-Sit ups With SB passes: x10, x8, x5
BW Planks: 45s, 45s, 30s

Mindaugas
05-26-10, 10:59 pm
Flat BB Press:
155x5, 175x5, 195x5, 215x5, 235x3 + 2 forced

Flat DB Press:
45x12, 70x10, 80x8, 85x7, 90x5

One Arm Incline DB Press:
40x12, 50x10, 60x8

Incline Flyes:
20x12, 25x12, 30x12, 30x10

Cable Raises:
30x20, 40x15, 40x12

E-z Bar curls:
60x12, 75x12, 85x10, 95x8, 100x6

Alt. Sup. DB Curls:
30x10. 40x8, 45x5

Hammer Curls:
4 sets x 40 pounds x 5-10

Behind Back Wrist curls:
65x20, 75x20, 85x15, 95x12

Super set of wrist curls both ways off a bench:
3 sets

Mindaugas
05-28-10, 1:28 am
Power Cleans(with squat):
135x5, 165x3, 175x1, 185x1, 195x1, 205x1

Squats:
225x5, 245x5, 265x5, 285x5, 295x2+2 forced

DB Lunges:
40x10, 50x8, 60x7

Leg Press:
4pps x12, 5pps x12, 6pps x 8 + 1 forced

Good Mornings: (first time i did them)
65x12, 95x12, 135x12

Superset: Leg curls and Leg extensions
120x12, 150x12, 160x10, 160x8
180x12, 210x12, 225x12, 255x12

Donkey Calf Raises:
300x15, 340x12, 360x12, 380x12, 400x10

Standing Calf Raises:
105x12, 105x12, 105x12

Superset: Seated Calf Raises and Tibia Raises
45x12, 45x12, 45x12
30x50, 40x35, 50x20

Mindaugas
05-29-10, 10:01 pm
BB OHP:
85x5, 105x5, 125x5, 145x5, 165x4

One Arm Arnold press:
40x12, 50x10, 55x8, 60x6

Front DB Raises:
20x12, 20x12, 20x12, 20x10

Side Laterals:
15x12, 15x12, 15x12

BO Rear Laterals:
10x15, 15x12, 15x8

DB Shrugs:
50x15, 80x15, 100x13, 110x10, 110x8


CGBP:
135x12, 155x10, 165x7, 175x7 + 1 forced

DB Skulls:
25x12, 30x12, 30x8, 30x7

BB Skulls Alternating with CGBP
60x12, 60x9, 60x9, 60x8

Mindaugas
05-31-10, 6:43 pm
Deadlifts:
135x10, 275x5, 315x5, 365x5, 405x5, 405x4

BB Bent over rows:
135x12, 155x10, 175x10, 185x8

Pulldowns:
120x12, 130x12, 140x8, 150x7+1

Supported T-bar rows:
70x12, 80x9, 85x8

V handle Cable rows SS W/ face pulls:
120x20, 140x12, 160x10, 170x8+2
80x20, 80x15, 80x14, 80x13

Decline BB Sit ups SS W/ Hypers:
45x12, 45x12, 45x12
BW x15, bw x15, bw x12

E-z bar Reverse curls SS W/ Oblieque raises:
60x20, 60x14, 60x10
45x12, 45x12, 45x12

Donkey Calf raises:
300x20, 300x15, 340x12, 380x12, 400x12, 400 + 1plate x12, +2 plates x12, +3 plates x10

Seated Calf Raises SS W/ Tibia Raises:
70x12, 70x12, 70x12
50x40, 50x30, 50x20

Mindaugas
06-03-10, 12:33 am
Flat BB Press: 155x5, 175x5, 195x5, 215x5, 235x5
Incline BB Press: 135x12, 155x10, 185x4+2
One Arm Flat DB Press: 60x12, 65x10, 70x8
Incline DB Press: 50x12, 70x7, 70x5, 70x6+3
Incline Flyes: 25x12, 30x12, 35x12, 40x8+1

BB Curls: 45x15, 65x12, 85x8, 95x6, 95x6
DB Curls: 30x10, 35x7, 40x6+2
Hammer Curls: 35x8, 40x8, 45x6+1

Behind Back Wrist Curls: 95x15, x15, x15, x11

V-sit ups with Stability ball passes SS W/ Bridges:
x F, x F, x F
x 60s, x 60s, x 45s

Palms down wrist curls: 40x15, 50x9, 50x7

Mindaugas
06-04-10, 3:16 am
BB Squats: 225x5, 245x5, 265x5, 285x5, 295x3+1
Power Cleans(no squat): 135x5, 165x3, 185x2, 195x1, 205x1, 215x1, 215x1

Giant Set:
Leg Press: 5pps x 20, x20
Hack Squts: 2pps x10, x10
Leg Ext: 150x10, x5

Standing Calf Raises: x4
Donkey calf rases: x5
Seated Calf Raises: x4

Leg Curls: 100x12, 120x12, 130x12, 140x10, 150x8+2

Seated Calf raises SS W/ Tibia Riases: x3

Hip ADD and ABD superset: x3

Mindaugas
06-05-10, 6:50 pm
Standing BB OHP: 85x5, 105x5, 125x5, 145x5, 165x5
Standing One Arm Arnold Press: 50x10, x8, x8, x8
One Arm Front Cable Raises: 20x12, 25x12, 30x8+2
One Arm Side Cable Raises: 20x12, 25x12, 30x6
Cable Rear Flyes: 15x12, 15x10, 15x10
Shrugs: 60x15, 90x12, 100x12, 110x10

DB Skullcrushers: 15x15, 25x12, 35x12, 35x8, 35x8, 35x7
Straight Bar Pushdowns: 100x12, 120x12, 140x12, 150x9

Scare Crows: x4

V sit ball passes SS W/ planks: x2

Interval Cardio: 30s spirt and 1 min rest x10
@ 9 x 1
@ 9.5 x1
@ 10 x1
@ 10.5 x1
@ 11 x6

Mindaugas
06-07-10, 5:21 pm
BB Press: 135 x 8, 185x5, 225x2, 255x1 (PR), 265xF (the guy said it was all me, but he touched the bar so it don't count, god i hate asking ppl for spot)

Pushups: 55 in 45 seconds (could of gotten more but gave up and it was to 90 degrees not to floor)
Sit ups: 60 in 60 seconds

Deadlifts: 135x8, 225x5, 315x5, 365x5, 405x5. 425x1
BB Press: 135x8, 185x8, 225x3, 225x4 dropset 135x14(F)
BB BOR: x5
Incline DB Press Superset with pulldowns: x4
Narrow Cable Rows Superset with flat db press: x3

Mindaugas
06-09-10, 4:42 pm
Tuesday:

Interval Cardio 30 second sprints with 1 minute rests x 10 @ 10 speed
Abs

Wednesday:

Standing Strict BB Press: bar x15, bar x5, 95x5, 115x5, 135x5, 155x5, 175x3
Standing One arm press: 50x12, 60x8, 70x4
Cable Raises: x3
Side DB Raises: 15x12, x3
Srugs: 70x15, x3

Scarecrows: x3
Stability ball wall circles: x3

Mindaugas
06-10-10, 6:08 pm
Squats: 225x5, 245x5, 265x5, 275x5. 185x15
Deadlifts: 295x1 every 30 seconds x10
Cleans: 65 x8, 95x5, 135x4, 155x3, 185x3,, 205x1, 215x1, 225xF, 225xF, 225xF
Leg Press: 4x20, 5x20, 6x12
GM's bar x15, 65x15, 85x15

Mindaugas
06-11-10, 8:28 pm
Flat BB Press (for speed): 165 (65% of 1 rep max) x2 every 30 seconds x10
Flat DB Press: 70x12, 80x10, 90x7, 90x4
Low Incline DB Press: 65x9, 65x8, 65x8
Incline Flyes: 30x12, 35x10, 40x7
One Arm Cable Press Across chest: 40x15, 40x12, 50x12, 60x8

DB SKulls: 15x20, 25x12, 30x12, 35x10, 40x6
One Arm Underhand Cable Ext: x4

Cardio:
0.5 Mile run @ 8 speed
Walk on incline till 20 mins @ 3 speed

Mindaugas
06-12-10, 7:20 pm
Speed BB OHP: 115 (62% of 1 rep max) x2 (every 45 seconds) x 8
Pull ups: BW x 10, x7, x5

Straight Arm Pulldown SS / Front Cable Raises:
100x15, 120x12, 130x12, 140x10+2
50x15, 70x10, 70x10, 70x8

One Arm DB Row: 60x12, 70x10, 75x8+2, 80x6+2

Wide Cable Rows SS/ Face Pulls:
120x12, 140x12, 150x10+2
80x15, 80 x15, 80x12

Laying Cable Curls: 50x12, 60x12, 70x7
DB Curls: 30x8, x8, x8, x8, x6+2, x6

Mindaugas
06-14-10, 5:23 pm
Box Squats (12 inch box): 215 (68% of 1 RM) x1 every 30 seconds x12
Leg Press: 4pps x12, 6pps x10, 7pps x8, 8pps x8
BB Lunges 40x12(one leg at time), 70x10(one leg at time), 70x15 (alternating)
Stiff Legged DL: 135x8, 185x8, 225x8, 275x4
Leg Curls: 100x15, 130x12, 130x10, 130x8

Mindaugas
06-15-10, 5:30 pm
Flat BB Press: 165x5, 185x5, 205x5, 225x5, 245x2+1
Incline DB Press: 70x? x4 sets
Incline Flyes: 25x8, 30x8, 35x8, 40x8
Decline Press: 135x10, 135x10, 155x?, 155x?
Flat DB Press (with a twist/squeeze at top): 50x? x4 set

Mindaugas
06-17-10, 3:01 pm
Wednesday, June 16th - Back

Pullups: bw x5, +10x5, +15x5, +20x5, +25x5
Bent Over BB Rows: x4
Kneeling Strght Arm Rope Pulldowns: x4
Pulldowns: x3
Narrow Cable Rows: x3

Thursday, June 17th - Shoulders

Standing BB OHP: 95x5, 115x5, 135x5, 155x5, 185x1
Standing One Arm DB Press: 50x8, 60x8, 70x5, 70x4
Front Rope cable raises: x4
Side Lateral Raises On Bosu ball SS W/ Isometric resistance band hold (20 sec): x3
Bent over rear flyes: x4

Mindaugas
06-18-10, 6:04 pm
BB Curls x5
DB Curls x4
Incline BB Skulls x5
DB Skulls x4
Pushdowns x4

Mindaugas
06-23-10, 1:03 am
Snatches: bar x10, 65x5, 95x5, 115x5, 135x5, 135x5, 135x5
Claping push ups (start from the ground each rep) : 20, 13, 10
Kipin Pullups: 15, 12, 10
High Jumps: 10, 9, 7
Dips: 30, 20, 13

was gonna do interval cardio but was too spent to do anything after that... also got a polar watch / heart rate monitor FT 7, tried it out today very cool gadget

Mindaugas
06-23-10, 8:39 pm
Cleans x5
Decline Sit ups x3
Hyper extensions x3
Side Raises x3
cable twists x3

Mindaugas
06-24-10, 7:58 pm
Flat BB: 135x12, 155x12, 185x10, 185x6, 185x4 dropset 135x5
Slight Incline DB: 70x7, 70x6, 70x6
Incline Flyes: 30x12, 35x10, 40x8, 45x4
Flat DB Press W/ Twist at Top: 3 sets to failure @ 50pounds
Cable Cross over 3 sets x 8-12
pushups: x11 (failure)

Interval Cardio: 30s sprint / 1 min rest x10

@10 x1
@10.5 x1
@11 x1
@11.5 x1
@12 x6

Average HR = 149, Max HR = 170

Mindaugas
06-25-10, 8:13 pm
Rack Deads: 135x10, 225x5, 315x5, 405x5, 415x5, 425x4
Hanging Knee Raises: BW x15, +30x12, x10+2, x8+2, x9
Pullups: bw x10
Straight Arm Rope Push downs: 120x12, 130x10+2, 140x10
Pullups: bw x5
BB BOR: 135x12, 155x10, x9, x8
Pullups: bw x4
Neutral Cable Rows: 140x13, 160x10+2, 170x7+1
Pullups: bw x3
Neutral Pulldowns: 120x12, 130x8+2, 140x6+2
Pullups: bw x0 (couldnt do 1)

Standing Calf raises: 60x20, 150x12, 180x10, 195x8, 210x8
Donkey Calf Raises: 400x12, x12, x10

E-Z BB Curls SS w/ seated Calf Raises SS W/ Tibia Raises: x3

DB Curls: 20x12, 25x10+2, 25x8, 25x7+1

Mindaugas
06-26-10, 5:29 pm
Standing Mil. Press: x5 last set drop set
Machine Rear Flyes: x3
Cable Front Raises: x3
One Arm Side DB Raises: x3

One Arm Over head Db ext: x4
One Arm DB Kickbacks: x3
Laying DB Skullcrushers: x2

3 rotator cuff exercises: 3 sets each x15 reps

5 min jump rope

Mindaugas
06-28-10, 5:24 pm
Squats: 135x12, 155x10, 175x8, 195x8, 215x8, 235x5 (hurt my knee a week ago playing basketball and it's still bothering me)

SLDL: 95x10, 145x10, 195x10, 245x10

Standing Calf Raises: 60x12, 165x12, 180x12, 210x10, 210x8

Seated Calf Raises SS W/ Tibia raises:
70x12. 90x8+4, 90x10
30x50, 30x40, 30x30

Mindaugas
06-29-10, 8:12 pm
Flat BB Press: 135x12, 185x8, 205x8, 225x5, 245x3+2
Slight Incline DB Press: 60x10, 70x8, 80x4, 80x5
Incline DB Flyes, 30x10, 35x10, 40x10, 45x5
Machine Flyes: 110x10, 90x10, 90x10

CGBP SS W/ DB Skulls:
95x12, 135x6, 135x6
30x8, 30x5, 30x4

Leg Raises: x15, x15, x13

Interval Cardio: 30s sprint / 1 min rest x10
10 x1
10.5 x1
11 x1
11.5 x1
12 x4
12.5 x1
13 x1

Avg HR = 146, Max = 161

Mindaugas
07-01-10, 6:57 pm
Kipin Pullups: bw x8, bw +20x8, +30x7, +30x6, +30 x3 dropset bw x5
BB BOR: 95x15, 115x12, 135x12, 135x10, 135x10
Underhand HS Lat Pulldowns: x4
One arm HS rows SS W/ Hyperextensions: x4

Ez Bar Curls: x3
Incline DB Curls: x3
Preacher DB Curls: x3

machine Rev. Flyes: x4

Mindaugas
07-02-10, 6:43 pm
Snatches: 75x5, 95x5, 115x5, 135x5, x5, x5
High Incline Shoulder DB Press: 30x12, 40x10, 50x10, 60x10, 70x10, 75x8
Front Plate Raise: 25x15, 25x12, 25x12
One Arm Side DB Raise: 20x8, 20x8, 20x6+2

Seated OH Rope Ext: x3
DB Skulls: x3
One Arm OH DB ext: x3

Ran 0.5 Mile @ 7.5 Speed

Mindaugas
07-03-10, 10:04 pm
Squats: 135x8, 185x5, 225x5, x5, x5, x5, x5 (last set 2 sec pause in the hole)

Hang Cleans: 95x8, 135x5, x5, x5

GM's SS w/ Haning Leg Raises
bar x15, 65x15, 95x15, 95x15
bw x10, x10, x10, x10

Leg Curls SS w/ Leg Ext.
100x20, x20, x15
165x20, x20, x20

Standing Calf Raise: 165x12, 180x10, 195x8, 210x8, 225x8, 240x6

Seated Calf Raise SS w/ tibia raises:
70x10, x10, x10
40x50, x30 x20

Leg Raises: bw x12, x12, x12

Mindaugas
07-05-10, 5:16 pm
Flat BB Press: 165x5, 185x5, 205x5, 225x5, 245x4+1
Incline DB Press: 50x8, 70x8, 80x8, 90x5
Incline DB Flyes: 30x12, 35x10, 40x8, 45x6
Free Motion Chest Press: 60x20, x15, x10

Mindaugas
07-15-10, 12:36 am
Flat BB: 165x5, 185x5, 205x5, 225x5, 245x5
Incline DB: 60x13, 70x10, 80x7, 85x4
Incline Flyes: 35x8, 40x8, 45x6
Seated Free Motion Press: x3

E-Z bar curls: x3
Incline DB Curls: 20x12, 25x12, 25x10
Preacher DB curls: 20x12, 20x12, 20x12

Mindaugas
07-23-10, 10:49 pm
Thursday, July 15th - Legs

Squats: 135x5, 185x5, 225x5, 275x5, 315x2
SLDL: 95x12, 145x10, 195x10, 245x5
Leg Curl SS W/ Ext
100x20, 110x20, 120x11+3
165x20, 180x20, 195x15+5

Calf Raise Standing: x4
Calf Raise Machine: x3
Seated Calf Raise: x3

Leg Raises: BWx12, x12, x12

Saturday, July 17th - Shoulders

BB OHP: 85x5, 105x5, 125x5, 145x5, 165x5
DB Clean & Press: 60x5, 70x5, 80x3, 85x2, 90x2, 95x1, 100x1, 100x1 (on the last set Left arm on 3rd atempt, Right arm on 2nd)
Side DB Raises: 30x10, 30x5+2
Front DB Raise: 30x?, 30x?
Machine Rear Flyes: 80x12, 90x12, 100x12

Seated one arm OH ext: 25x12, 30x12, 30x12
DB Skulls: 30x12, 30x12, 30x12
Rope Pushdowns: 80x15, x10, x9




This week July 19 through 25th im taking off... ah it's hard to stay out of the gym but im managing it. Also stocked up on my supplement arsenal, 2 new animal shirts and new music on my ipod... ill be more than ready to hit the gym on monday ... cant wait

Mindaugas
07-27-10, 12:31 am
Deadlifts: 135x8, 135x5, 225x5, 315x5, 365x5, 405x5
BOR: 135x12, 155x12, 175x12, 195x6+4
Pullups: bw x7, x5, x5
Kneeling Straight arm rope pulldowns: 120x12, 130x12, 140x8
Neutral grip cable rows: 140x12, x10, x10, x8

Punching bag cardio...

Mindaugas
07-29-10, 12:07 am
Flat BB: 165x5, 185x5, 205x5, 225x5, 245x4+1, 265x1
Inc DB: 70x10, 80x8, 90x5+3
Inc DB Flyes: 30x12, 35x8, 40x5
Free motion cable press: 50x12, 40x15, 40x12, 40x9

EZ-bar curls: 35x20, 55x8, 75x8, 95x8
Incline DB curls: 20x12, 20x12, 20x8
One Arm Preacher Curl: 20x12, 25x12, 30x9(R)-30x6+3(L)

Mindaugas
07-30-10, 12:57 am
Squats: 135x8, 185x5, 225x8, 275x5, 315x1+1
DB Lunges: 30's accross the gym and back x 1 (it's pretty long)
Leg Curl SS w/ Ext.
110x20, 120x12+8
165x20, 180x15+5

Abd SS w/ Add
60x15, x12
60x15, x12

Standing Calf Raise x5
Seated Calf Raise SS w/ tibia raises: x3
Calf raise x3

Mindaugas
07-31-10, 6:30 pm
OHP: 85x5, 105x5, 125x5, 145x5, 165x5, 175x3, 185xF, 185x1
Hang Cleans: 95x10, 135x10, 135x10, 135x10
Incline DB Press: 60x10, 70x8, 80x8+2
Side Raise: 25x8, 30x6+2
Rear Flye: 15x12, 20x10
Front Raise: 20x10, 25x8

CGBP: 135x8, 155x8, 185x6
One Arm OH DB Ext: 25x12, 30x12, 35x11
DB Skulls: 30x8, 35x8, 40x5

Shrugs: 60x12, 80x12, 100x10, 100x12

Hanging Knee Raises +DB: bw+30 x12, +35 x12, +40 x10

Mindaugas
08-02-10, 10:58 pm
Rack pulls (mid knee cap height): 135x10, 225x10, 315x8, 405x5, 435x3, 455x3
Pullups: bw x8, x6, x5
DB Rows: 70x8, 80x8, 90x8, 100x6+2
Supported T-Bar: 45x12, 70x12, 90x10, 100x8+2
Narrow Neutral Cable Rows: 140x12, 150x8+4, 160x7+3

BW leg raises SS w/ Plate loeaded gripper: x3

Mindaugas
08-05-10, 12:36 am
BB Press: 165x3, 185x3, 205x3, 225x3, 245x3, 265x1+2
Slight Inc. DB: 70x8, 80x8, 90x7, 100x3
Incline DB Flyes: 35x8, 40x8, 45x7, 50x5
Free motion press: 50x12, x11, 35x10(last set w/ 2sec squeeze)

DB Curls: 10x20 - 30x8, 35x8, 40x8, 45x7
Incline DB Curls: 20x12, 25x8, 25x8
DB Preacher: 25x6, 20x7, 15x7

Hanging Leg raises: bw x11, x9, x6

Mindaugas
08-06-10, 12:19 am
Squats: 135x8, 185x5, 225x5, 275x5, 315x1+2
SLDL: 145x10, 195x10, 245x10, 295x3 (grip was dead)

Leg curl + Ext
110x20, x12+8
180x20, x20

Standing Calf: 105x10, 180x8, 210x8, 225x7

Seated Calf + Tibia raise:
90x6, 80x8, 70x9
40x50, 40x22, 40x20

Leg Raises: bw x15, x12, x12
Planks: bw x60s, x60s

Mindaugas
08-07-10, 7:37 pm
OHP: 45x12 - 90x5, 110x5, 130x5, 150x5, 170x5, 190x1
High Inc. DB Press: 30x12, 60x8, 70x8, 80x3+4
Hang Cleans + Push Press: 95x8, 115x8, 135x8, 155x4
Rear DB FLyes: 15x12, 25x12, 30x12 (not perfect for trying to move more weight)
Side Raise: 30x4+6

Bench Press: 95x8, 135x8, 135x8, 135x8 (for speed)
Skulls + CGBP: 50x12/15. 80x10/10, 80x9/8+2
OH DB Ext: 30x5, 30x6

Dips SS W/ Rope ext:
bw x9, x7
70x9, x8

Hanging Knee Raises: bwx12, +30x12, +40x10+2

Standing Calf : 195x12, 210x8, 225x8, 240x6+2

Leg Raise + Seated Calf Raise + Tibia Raises: x2

Nix0r
08-07-10, 8:15 pm
Oh damn, I've been missing the log of a fellow Chicago Animal.

Nice work going on in here, ever plan on hitting up an ABC with us at some point in the future?

Mindaugas
08-09-10, 11:47 pm
Deadlifts: 135x10, 225x5, 315x5, 365x5, 405x5, 435x1(pr), 455x1(pr)
Pullups: bw x10, x7, x5
DB Row: 70x8, 80x8, 90x8
Pulldowns: 120x10, 140x8, 150x6+2
Cable Rows straight bar: 120x12, 140x12, 150x10, 160x10

Decline Situps : bw +25x25, x15, x10
BW Leg raises: x12, x9+3, x8

Interval Cardio: 30s sprint / 60s rest
10x1, 10.5x1, 11x1, 11.5x1, 12x1, 12.5x5

Max HR = 170
Avg HR = 155
Calories = 251

Mindaugas
08-09-10, 11:55 pm
Oh damn, I've been missing the log of a fellow Chicago Animal.

Nice work going on in here, ever plan on hitting up an ABC with us at some point in the future?

you didnt miss much heh.... yea definetly ill come to the next abc.... i've been trying to make it to the other ones but i'd always miss them or just can't make it, but i'll do my best to make it to the next one because i wanted to do it for a while now

Mindaugas
08-10-10, 10:42 pm
Flat BB: 135x5, 165x5, 185x5, 205x5, 225x5, 245x3+2 ugh gay
Inc. BB: 135x12, 155x10, 175x6+1, 185x5+1
Flat DB: 70x8, 80x8, 90x7, 100x0+6 wtf :(
Inc Flyes: 25x12, 30x12, 35x10, 40x7+1
Free Motion Press: 35x20+5, 35x13+3, 35x11+4

DB Curl: 25x15, 30x12, 30x10, 30x8, 30x8

Mindaugas
08-12-10, 11:56 pm
Played basketball yesterday for the first time this summer... my whole body was in shock today and my legs were sore, so leg day didn't go so good...

Squats: 135x10, 185x5, 225x5, 275x3, 135x10 x6sets
GHR: bw x15, x12 (with a little push off the ground, first time I did them, and i loved it)
GM's: 45x15, 65x15, 95x15
Hanging Leg Raises: bw x15, x12, x12, x12

Standing Calf Raise: x7

SpankyC
08-13-10, 12:01 am
Flat BB: 135x5, 165x5, 185x5, 205x5, 225x5, 245x3+2 ugh gay
Inc. BB: 135x12, 155x10, 175x6+1, 185x5+1
Flat DB: 70x8, 80x8, 90x7, 100x0+6 wtf :(
Inc Flyes: 25x12, 30x12, 35x10, 40x7+1
Free Motion Press: 35x20+5, 35x13+3, 35x11+4

DB Curl: 25x15, 30x12, 30x10, 30x8, 30x8

some heavy pressing right there!

Mindaugas
08-14-10, 9:24 pm
BB OHP: 95x5, 115x5, 135x5, 155x5, 175x2+1, 135x5+2, 135x5+2, 135x5+2 (pluses are push presses)
One Arm DB Side Lat: 20x10, 30x10, x10, x10, x10
BB Front: raise: 45x10, 55x8+2, 65x6+2
Shrugs: 55x20, 80x12, 100x12, 110x12, 120x8 (grip failed)

Hammer Curls: 20x10, 50x6, 50x6, 50x6, 50x6
Rolling DB Ext: 30x15, 35x12, 40x12, 45x11

Cable Curls SS W/ Rope Ext: x3

Hanging Leg Raises SS w/ hypers:
bw x15, x15, x15
bw x20, x20, x20

Mindaugas
08-16-10, 10:42 pm
Rack Deads:
135x10
225x8
315x5,
365x3
405x3
425x1x3
315x5
225x10

BB BOR: 135x12, 155x12, 175x12, 195x8+2, 215x5+3, 225x2+5
Kipin Pullups: bw x10, x10, x10, x6
Neutral Close Grip Cable Row: 120x20, x15+3, x12

Farmer Walk - Around Gym 50's: 1:30s, 1:10s, 1:05s

Leg Raises: bw x15, x12, x10+2

Seated Calf Raises SS/ w Tibia Raises:
90x12. 11. 10
50x50, 25, 15

Mindaugas
08-17-10, 10:57 pm
Flat barbel press:
bar x whatever x2
95x12
135x10
185x8
225x5
245x2
255x1
265x1
225x5
185x8
135x12

Slight Inc. DB: 70x12, x8, x7, x6
Inc Flyes: 30x12, x12, x12, x12

CGBP: 95x12, 135x8, x8, x8, x8
Rolling DB ext: 35x12, x9, x8
Rope Ext: 50x20, x20, x20

Cardio: 10 mins @ 3speed / 10 incline

Mindaugas
08-19-10, 10:54 pm
Body weight squats and front + side lunges for warm up.

Squats:
bar x12 x2
95x10
135x10x2
185x8
185x5
225x5
255x3
275x3
295x1x2
225x8
135x10

1 Legged leg press: 1pps x20, 2pps x10, 3pps x4

SLDL: 145x10, 195x10, 245x10

GHR w/ a push off the ground: bw x15, bw x15

Leg Press calf raise: 5 sets x12

Standing Calf Raise SS W/ Leg Raises:
210x12, x9, x9
bw x12, x12, x12

Nix0r
08-20-10, 11:06 am
you didnt miss much heh.... yea definetly ill come to the next abc.... i've been trying to make it to the other ones but i'd always miss them or just can't make it, but i'll do my best to make it to the next one because i wanted to do it for a while now

Well......just so happens, that for our next ABC, we are gonna be pulling a plane at O'Hare for Special Olympics Illinois. It's September 25th, I don't know the exact time yet. Think you might be able to make that one?

Mindaugas
08-22-10, 2:40 pm
Standing Strict BB OHP:
bar x10x2
65x8
95x8x2
115x5
135x5
155x3
175x1
185x1x2
135x5
95x10

Rear Flyes: 10x15, 20x12, 25x8+2, 30x6+4
Hang Cleans: 95x10, 135x10, x10, x10, x10
Side Raises: 25x12, 30x10, 30x7+3, 30x6+4

BB Curls: 45x20, 65x10, 85x10, 95x6+2, x6+2
Hammer Curls: 50x6, x6, x6
Seated DB Curls: 20x12, 25x12, 30x6+2

BW Leg Raises: x15, x12, x12, x12

Cardios: 1 mile @ 10 minutes

Mindaugas
08-22-10, 2:42 pm
Well......just so happens, that for our next ABC, we are gonna be pulling a plane at O'Hare for Special Olympics Illinois. It's September 25th, I don't know the exact time yet. Think you might be able to make that one?

yea i saw that in the thread, but i rather just come to a gym abc...

Mindaugas
08-23-10, 11:22 pm
Deadlifts:
135x12x2
225x8
315x5
365x5
405x5
405x3
425x1
435x1
275x8
185x10

BB Bor: 135x12, 165x12, 185x10, 205x6+2, 225x6+4
Pullups: bw x10, x5
Kipin pullups: x10, x10
DB Row: 60x20, 70x20, 80x16, 90x12 (good form and then throwing the weight for grip work)

GM's SS w/ hanging leg raises:
bar x15, 95x12, x12
bw x12, bw x10, x10 (form sucked last set)

Farmers walk: 50s x 1:20s, x 1:10s

Mindaugas
08-25-10, 11:19 pm
Forgot to add on monday ran 1 mile @ 10 minutes for cardio.

BB Press:
bar x15x2
65x12
95x10
135x5x2
185x5
225x3
245x2+1
245x2
245x2+1
185x10
135x12

Inc Dumb press: 70x12, x10, x8, x6+1
Inc Flyes: 30x12, 40x12, 45x7

Neutral Grip DB Floor Presses: 50x15, 70x12, 75x7, 75x4
Rolling DB Ext: 30x12, 35x11
Rope Ext: 50x20

Cardio: 3 rounds of 3 mins with 2 mins rest in between of muay thai bag work

Mindaugas
08-28-10, 7:11 pm
Seated bb press: 45x15, 65x12, 95x12, 135x8, 155x8, 175x2+1, 185x1+1
Rear Flyes: 20x15, 25x12, x12
Side Raises: 25x12, 30x8+2, 30x6+4
DB Shrugs: 60x15, 100x12, 110x12, 120x12, 130x12, 140x12 (last two sets werent perfect form but it was ok)

DB Curls: 40x8, 45x8, 50x7, 55x5 (last set lots of swinging)
Preacher Close Grip E-z curls: x3
Hammers: 50x8 ( swinging)
21's w/ 40, w/ 50

Bw Leg riase; x12, x12, x12, x10

Weighed in at 218...

Starting West side barbell next week we'll see how that goes.

Current bests(done as last set so not true 1RM):
Squat: 315
Bench: 265
Deadlift: 455
Total: 1035

Goals:
Squat: 405
Bench: 315
Deadlift: 500
Total 1220

Nix0r
08-28-10, 7:16 pm
Another follower (to be) of Westside. I like it.

With running this, are you planning on entering any powerlifting meets at some point?

Mindaugas
08-28-10, 7:58 pm
Another follower (to be) of Westside. I like it.

With running this, are you planning on entering any powerlifting meets at some point?

im not sure i just wanna be strong heh we'll see where this takes me.... any help or tips would be appreciated to get me started as i saw you are following the program your self hehe. I don't have any boards or chains to train with but i did order the mini and monster mini bands.

Mindaugas
08-30-10, 10:54 pm
DE bench @ 55% of 1RM
warm ups
150x3x9 (3 diff grips of 3 sets)

Hammer DB floor presses:
50x10,
70x8,
80x6, x6, x6, x6

Seated BB Press:
95x10
135x8, x8, x8, x7

BB BOR:
135x12
185x12
205x10, x8, x8, x8

Kipin Pullups:
bw x12, x11, x10

BB Curls:
Bar x50, x30, x20

Cardio: 1 mile @ 9:20s

Mindaugas
08-31-10, 10:29 pm
1st pin Rack pulls:
bar x10
135x5x2
225x1
275x1
315x1
365x1
405x1
435x1
455x1
465xF couldn't move it

Laying Leg Curls:
120x15, x15, x15, x15

Hyper Extensions:
bw x20, x20, x20, x20

Standing Calf Raise:
150x12, 210x10, x10, x10, x8, x8

Standing Rope Abs:
60x15, 80x12, 100x10, x10, x10

DB Shrugs:
60x15, 80x12, 100x12, x12, x12, x10

3 sets of grip work

SpankyC
08-31-10, 10:32 pm
lovin the hard work!

Nix0r
09-01-10, 12:22 am
455 is some damn good work. How are you liking Westside so far?

Mindaugas
09-01-10, 10:12 pm
455 is some damn good work. How are you liking Westside so far?

so far so good, my bands came in today so i can't wait to try them.... yea 455's good but i expected more since i pulled 455 off the ground few weeks ago, but yet again i never tried pulling of the 1st pin.

Mindaugas
09-01-10, 10:13 pm
lovin the hard work!

i'm trying my best

Mindaugas
09-03-10, 12:00 am
Flat BB Press:
bar x12x2
95x5,
135x5, x3
185x3
225x1x2
245x1
275x1 PR (so happy)
280xF
135x10

Pullups:
bw x6
+25 x5x3
bw x6

Dips:
bw x12
+25x10
+45x10
+70x6

Side Lat Raises:
25x10, x10, x10, x5+5

Chest Sup. Rows:
70x12
90x12
115x10
125x8+2

Machine Rear Flyes:
110x15, x14, x8

Rolling Tri. Ext SS W/ Hammers:
35x12, x12, x12, x12
50x8, x8, x8, x8 (these werent pretty)


Cardio: 1min run @ 8.5 / 30s rest x5
Cals = 145
Max HR = 167
Avg HR = 156

Nix0r
09-03-10, 3:33 pm
Solid bench PR! Really liking the work going on in here!

Mindaugas
09-03-10, 11:29 pm
Box Squats:
bar x5x2
95x5
135x3
135 + yellow bands x2x18

Deadlifts:
135x5
185x3
225x1
275x1x10 (30 sec rests)

Static Parallel GM's:
bar x10
95x10
135x10x3

Box Jumps:
1 box x10
2box x10x3

Hang Cleans:
95x10
135x10x2

Leg Curls:
20 pounds x 100 reps

Standing Calf Raise SS W/ Standing Rope ABS: x4

Mindaugas
09-03-10, 11:35 pm
Solid bench PR! Really liking the work going on in here!

thanks i was very happy when i got it..... but still a lot to go to catch up with you buddy haha

Mindaugas
09-03-10, 11:42 pm
Box Squats:
bar x5x2
95x5
135x3
135 + yellow bands x2x18



Shit that was x2x10 ... not 18

Mindaugas
09-07-10, 10:03 pm
DE Bench 50%~
bar x10, x10, x10
95x5
135x3
135 + yellow band x3x3 (CG)
135 + yellow band x3x3 (wider)
135 + yellow band x3x2 (wider)
135 + 2 yellow bands x3x2 (same as ^)

High INC DB Press:
30x12
50x12
70x8, x8, x5

Floor Neut. DB Press:
40x10
40 + yellow band x8x2
40 + 2 yellow bands x10, x8

BB Bor: (lower back wasnt feeling the best)
135x12
185x10, x12
205x8, x12

Neutral CG Cable Rows:
140x12
150x12
160x12
170x12
180x8+4

Hammer Curls:
40s x10, x8, x8, x8, x6+1

Cardio: 1 Mile @ 9:20s

Mindaugas
09-08-10, 10:20 pm
Static Parallel GM's for 6 reps:
bar x10x2
65x8
95x6
135x6
185x6
195x6
205x6
210x3(F)

Leg Press:
1pps x20
4pps x12
6pps x8
7pps x8
8pps x4 (didnt have a spot was scared to push it further)

Back Raises:
bw x30, x25, x20

Leg Curls
130x12, x12, x12

Standing Calf Raise:
150x12
180x12
210x12
225x12

Decline Sit ups:
bw x12
+25x12
+45x12, x12, x10

BB Srhugs:
135x12
225x12x3


Cardio: 5 mins jump rope

Mindaugas
09-10-10, 11:50 pm
Inc. BB Press:
bar x10x2
65x5
95x5
135x5
165x3
185x1
205x1
225x1
245xF, xF
235x1
135x12

Floor CGBP
bar x10
95x10
135x10
155x8
165x8
185x3

Pulldowns:
120x12
140x12
150x12
160x10
170x6

Side Lat Raises
20x12
25x10x2
30x6+4

Wide Cable Rows ss W/ Band Pull aways:
120x15, 150x12, 170x12, 190xx7+3
yellow band x15, x12, x12, x12

BB Curls:
45x15
75x8
95x8, x8, x5+3, x4+1

Rope Ext:
50x20
70x20, x15

SpankyC
09-11-10, 12:01 am
Inc. BB Press:
bar x10x2
65x5
95x5
135x5
165x3
185x1
205x1
225x1
245xF, xF
235x1
135x12

Floor CGBP
bar x10
95x10
135x10
155x8
165x8
185x3

Pulldowns:
120x12
140x12
150x12
160x10
170x6

Side Lat Raises
20x12
25x10x2
30x6+4

Wide Cable Rows ss W/ Band Pull aways:
120x15, 150x12, 170x12, 190xx7+3
yellow band x15, x12, x12, x12

BB Curls:
45x15
75x8
95x8, x8, x5+3, x4+1

Rope Ext:
50x20
70x20, x15

Love the work!

Mindaugas
09-12-10, 11:10 pm
Box Squats:
155 x 3 x 10 (messed up and did 3 reps instead of 2)

Deadlift:
245 x 1 x 10

GHR:
bw x 12 x 4

Back Raises:
bw x40, x30, x25

Calf Raises:
8-12 x 5

Standing AB Rope Crunches:
90 x 10-15 x 1
100 x 10-15 x 4

DB Shrugs:
60x12
80x12
100x12
110x12 (straps starting this set)
120x12
130x12
140x10

Mindaugas
09-13-10, 10:46 pm
Bench:
warm ups
135 + 2 yellow bands x 3 x 9 (3 sets of 3 diff grips)

Neutral Floor DB Press:
50 x 12
70 x 8
80 x 8 x 3

Front DB Raise:
20 x 12 (alternating)
25 x 12, x 10+2 (both)

DB rows:
70 x 12
90 x 10
100 x 8 x 3

Kneeling Straight Arm Rope Pulldowns:
100 x 15, x 15, x 12

Hammer Curls:
15 x 15
35 x 8
45 x 8, x 8, x5+3

Cardio: 1 mile @ 8:30s
HR at end = 164


I'm getting stronger, cardio is getting better, waist line slightly decreasing and weight staying the same at around 220, and every work out seem like the best work out ever, I'm loving it. it's crazy, it's impossible, it's ANIMAL.

Nix0r
09-14-10, 12:40 am
Uh oh... a full-fledged Westside convert? I like that.

Mindaugas
09-14-10, 11:23 pm
Squats:
bar x 15
95 x 10
135 x 5
185 x 5
225 x 1 x 2
255 x 1
285 x 1
315 x 1
320 x 1 (PR)
325 x 1 (PR)
330 x F

Power Cleans:
135 x 5
185 x 1 x 5

SLDL:
145 x 12
245 x 12, x 12, x 12, x 6

Calf Raise:
180 x 8-12 x 4

Standing AB Rope Crunches:
100 x 15 x 5

Farmers walk:
50s x around gym x 3

Mindaugas
09-14-10, 11:25 pm
Uh oh... a full-fledged Westside convert? I like that.

oh yea still testing the waters though...

Mindaugas
09-16-10, 11:03 pm
Strict OHP:
bar x10, x5
75 x 5
95 x 3
135 x 1 x 2
165 x 1
185 x 1
195 x F
185 x 1 x 2

BB Bench:
bar x 15
95 x 8
135 x 8
185 x 8, x 8, x 7, x 4

Pull ups:
bw x 8, x 8, x 6, x 4

Side laterals:
15 x 12
25 x 10, x 10, x 10, x 7+3

Monkey Pulls:
30 x 12
40 x 12
50 x 12
70 x 12

Rolling Tri Ext.
30 x 12
40 x 12
50 x 10, x 8

BB Curls:
bar x 15
65 x 8
95 x 8, x 8, x 8, x 8 (form good on first 2 sets)



Cardio: 30s sprint (@10) / 30s rest x 10
Max HR = 180
Avg HR = 158
Cals = 176

Mindaugas
09-19-10, 5:54 pm
Box Squats:
Warmups
165 + yellow bands x 2 x 10

Deadlifts:
warmups
245 x 1 x 10

Wide Stance GM's:
Bar x 15
95 x 15 x 4

Standing Calf Raise:
195 x 12, x 12, x 12, x 10, x 10

Standing Rope Crunches:
100 x 12, x 12, x 12, x 10, x 10

ABD SS W/ ADD
100 x 12, 80 x 12, 60 x 15
100 x 12, 80 x 10, 60 x 10

Farmers Walk: (fuck i hate this)
55s x 4 (around gym)

Mindaugas
09-21-10, 8:58 am
Bench:
warmups
145 + 2yellow bands x 3 x 9

CG BB Floor Press:
135 x 8
185 x 6
165 x 6 x 3

Seated BB Press:
95 x 10
135 x 8, x 7, x 5, x 6

BB Row:
135 x 12
185 x 12, x 10 x 3

Kipin pullups:
bw x 12, x 10, x 8

yellow band pullaways:
x 20, x 15, x 10

Seated DB Curls:
30 x 8
45 x 6 x 5

Mindaugas
09-22-10, 11:53 pm
Deads:
135 x 12, x 5
185 x 5
225 x 1
275 x 1
315 x 1
365 x 1
405 x 1
455 x 1
465 x 1 (PR) (started using chalk and got this up with no straps so im more happy about that than the actual 10 pound pr)

Back Raises:
bw x 50, x 25, x 24, x 20

Leg Curls:
20 pounds x 70

Standing Calf Raise:
210 x 12, x 9, x 8, x 7

Decline Sit ups:
bw + 25, x 12, x 12, x 12, x 7

Seated Calf Raise:
90 x 10, x 8, x 10, x 8

Nix0r
09-23-10, 12:06 am
Solid deads!

Mindaugas
09-23-10, 10:37 pm
Bench:
bar x 10, x 5
95 x 5
135 x 3, x 1
185 x 1
225 x 1
245 x 1
285 x F
275 x F
265 x F (ah went to high on first try and it went down hill from there)

flat DB Press:
50 x 12
80 x 8, x 8, x 8, x 7

Skulls:
95 x 8 x 3

Pullups SS W/ Pushups:
bw x 10, x 8, x 7
bw x 40, x 21, x 18

Side Lat Raise:
25 x 12 x 4 (last 2 sets swinging involved)

DB Row:
100 x 10 x 3

BB Curls:
bar x 35, x 20, x 20

Mindaugas
09-25-10, 5:06 pm
DE Squats:
warm ups
165 + yellow bands x 2 x 10

DE Deads:
warm ups
255 x 1 x 10

Deads standing on 2 45's:
135 x 8
185 x 8
225 x 8 x 2

Yellow band Leg curls:
1 band x 30 x 4

Cable Rope Crunches:
100 x 12 x 5

Hang Cleans:
95 x 8 x 3
135 x 8
185 x 3

Farmers walk:
60s x across gym and back x 3

Nix0r
09-26-10, 8:41 pm
Nice stuff in here. Loving the hang cleans as well. I might have to start doing those more regularly.

Mindaugas
10-01-10, 8:31 pm
DE Bench:
145 x 3 x 9

BB Floor Press:
135 x 8
185 x 6 x 4

OHP:
95 x 12 x 3

BB BOR:
135 x 12
185 x 10 x 4

Supported Row:
90 x 12
115 x 8
125 x 8
135 x 8

BB Curls:
95 x 8 x 4

Mindaugas
10-01-10, 8:34 pm
Front Squat:
warmups
185 x 1 x 2
205 x 1
225 x 1
245 x 1
265 x 1
275 x 1 (never went for 1 RM on this so i guess this is a PR)

GHR:
bw x 15 x 4

Back RAise:
bw + 20 pound BB x 32, x 20, x 19, x 18

Standing Calf:
240 x 8 x 4

DB Shrugs:
75 x 15
100 x 12
105 x 12
110 x 12, x 10

Decline Sti ups:
+25 x 12 x 4

Mindaugas
10-01-10, 8:36 pm
BB Floor Press:
warmups
205 x 1 x 2
225 x 1
245 x 1
255 x 1 (never done this so i guess a PR was really happy that i was able to push this up)

CGBP:
135 x 8
165 x 6
185 x 6
200 x 6
215 x 4

DB Row (arm on rack)
55 x 10
100 x 15, x 15, x 12, x 12

DB Side Raise:
25 x 10 x 5

Band Pull aways:
yellow band x 20, x 20, x 18

Band Pushdowns: (really loved this)
yellow x 26, x 18, x 14

Hammers:
40 x 6
50 x 6 x 4

Mindaugas
10-01-10, 8:40 pm
Nice stuff in here. Loving the hang cleans as well. I might have to start doing those more regularly.

yea man i feel like they make my traps grow like weeds.... plus it's just a bad ass exercise

Mindaugas
10-04-10, 10:13 pm
DE squat:
warmups
155 + yellow bands x 2 x 8
105 + yellow bands x 2 x 2

DE deadlift:
warmups
235 x 1 x 10

Box Jumps:
highest was high box + medium + 3 45's

Parallel GM's w/ pins:
bar x 12
95 x 10
145 x 8 x 4

Sumo DB squat:
60 x 10
100 x 10
130 x 10
150 x 12

Farmers Walk:
65's x around gym x 3

Band + Ball Crunches:
w/e x 4

Standing Calf Raise:
255 x 6 x 4

Mindaugas
10-04-10, 10:16 pm
DE BencH:
warmups
115 x 2 x 9

Floor DB Press:
60 x 12
90 x 6 x 3
100 x 5

Pulldowns (with no support):
100 x 12
120 x 10
140 x 10 x 4

Kneeling Rope Pulldowns:
100 x 12
130 x 15
150 x 12

Band Pushdowns:
yellow x 21, x 14, x 9

Plate Raise:
25 x 20, x 20, x 17

BB Curls:
45 x 12
65 x 8
95 x 8 x 4

Cardio:
1 mile @ 8:46s

Mindaugas
10-05-10, 11:44 pm
1st Pin Pull:
135 x 10, x 8
225 x 5
315 x 1
365 x 1
405 x 1
455 x 1
465 x F (couldn't even move it)

Cable Pull throughs: (first time i've done it not sure if im doing them right)
60 x 12
80 x 12, x 12
90 x 12
100 x 12

Hypers:
bw + 20 x 30, x 23, x 20

Seated Calves + DB Shrugs:
90 x 12 x 4
100 x 12 x 3
110 x 10

Standing Rope Crunches:
100 x 12,
110 x 10, x 10, x 6