View Full Version : Amurai Day After Day
So I have been lurking around the forums as a guest for a couple weeks, reading journeys, ask the pros, just taking it all in, etc. I have been impressed by the camaraderie on here, as well as the simple fact that people back up what they post, lift hard, and so on.
I lifted on and off through high school, not having a good knowledge base. Since then I've been lifting hard and smart for the past 11 months.
Stats:
Age 18
Weight 179 lbs.
Bodyfat Low enough for visible six pack.
Squat 330 lbs.
Deadlift 300 lbs.
Bench 215 lbs.
Power Clean 185 lbs.
Split:
Day 1 Arms
Day 2 Legs
Day 3 Off
Day 4 Back/Chest
Day 5 Off
Day 6 Shoulders
Day 7 Off
I am continuing a bulk currently. Aiming to hit a lean 200 before the end of my second year of university.
Feel free to bring any advice, criticism, support...whatever you got.
Legs Saturday 7.26.08
Back Squat:
Warm-up
245 4x7
Roman Chair:
60 4x10
Leg Extension:
Work up to 145 1x1
70 2x12
40 2x10 (Single-leg)
Lying Leg Curls:
Work up to 140 1x1
65 2x10
Squats felt really good. I let some nausea get to me and I didn't hit the leg curls as hard as I wanted to. Overall good workout, great pump.
Back/Chest Sunday 7.27.08
Wide-grip Pull-ups:
8,8,8,6
Incline DB Press
Warm-up
55 4x8
Bent One Arm DB Rows:
Warm-up
70 4x8
Wide BW Dips:
14,14,13,13
Straight-Leg Calf Press:
2 Plates Per Side 8
3 Plates Per Side 8
4 Plates Per Side 8
5 Plates Per Side 9
3 Plates Per Side 20
2 Plates Per Side 20
1 Plate Per Side 20
Leg Press Calf Press:
1 Plate Per Side 2x20
Toe Raises:
25,20,15
I felt really strong on everything and my calves could not hold me up by the end.
Rest day tomorrow. Tuesday morning will be shoulders.
Shoulders Tuesday 7.29.08
Military Press:
Warm-up
70 4x10
Face Pulls:
Warm-up
60 4x8
Power DB Snatches:
Warm-up
55 4x5
Lateral Raises:
20 4x10
Incline Pop-ups (Abs):
10,9,9,10
Shoulder flexibility was pretty good, and I hit all the numbers I wanted. Abs felt fresh, probably from giving them a rest on the last leg day. Everything is coming along nicely.
I can't wait for arms on thursday.
Arms Thursday 7.31.08
Straight BB Curls:
Warm-up
80 5x5
Tricep Dips (BW):
4x14
Alternating DB Curls:
30 4x8
Skullcrushers:
60 4x9
Straight-Leg Calf Press:
2 Plates Per Side 10
3 Plates Per Side 10
4 Plates Per Side 10
5 Plates Per Side 10
3 Plates Per Side 20
2 Plates Per Side 20
1 Plate Per Side 20
Leg Press Calf Press:
1 Plate Per Side 2x25
Toe Raises:
30,20,15
Hit every progression. Solid day, and first day of new PWO drink. =)
Legs tomorrow, ready to kick some ass.
Just curious, why do you have a day for just arms, but you have Chest and Back, two very key body parts paired together?
Thanks for the question Maharg!
For the last 40 weeks I did no direct arm training. So to bring my arms back up to par with the rest of my body I'm giving them some attention over my chest and back. Even with Chest and Back on the same day I've had growth in both. In about 6 weeks I'll be moving to a split where Chest and Back are on separate days, and Deadlifts will come back into my program.
Additionally, whenever I have paired Chest with Tris and Back with Bis in the past I've never achieved any significant growth in my arms, however giving them their own day has had a large effect.
Thanks again for your interest.
Edit: Checked out your log; you are a strong dude Maharg. Inspiring for sure.
Legs Saturday 8.2.08
Back Squat:
Warm-up
245 4x8
Roman Chair:
65 6,6,7,8
Leg Extensions:
Work up to 160 1x1
70 2x14
40 2x9 (Single Leg)
Lying Leg Curls:
Work up to 145 1x1
65 2x12
35 2x10 (Single Leg)
Incline Pop-ups (Abs) (45 degree angle):
4x10
Form felt really good on squats, however I need to remember to stay back on my heels. Abs went well. I'm excited to move up to a 60 degree angle on tuesday for pop-ups.
Chest and Back will be early on in the day tomorrow; can't wait to get those pull-ups in.
Back/Chest Sunday 8.3.08
Wide-grip Pull-ups (BW):
8,8,8,6
Incline DB Press:
55 4x9
One Arm DB Rows:
70 4x9
Chest Dips (BW):
14,14,14,10
Straight-Leg Calf Press:
2 Plates Per Side 11
3 Plates Per Side 11
4 Plates Per Side 11
5 Plates Per Side 11
3 Plates Per Side 22
2 Plates Per Side 22
1 Plate Per Side 25
Leg Press Calf Press:
1 Plate Per Side 2x30
Toe Raises:
30,25,25
I busted my ass to complete that last Incline DB Press. Left my triceps too fried to hit my numbers on dips, but that's ok, next week I will make them for sure. I'm really growing to love the one arm DB rows more and more every week. Calves felt really strong today, which is surprising because they were still a little sore from thursday. I got a great pump in them.
Off day tomorrow, and then back to Shoulders bright and early tuesday morning.
Shoulders Tuesday 8.5.08
Military Press:
Warm-up
80 4x8
Face Pulls:
Warm-up
60 4x9
Power DB Snatches:
Warm-up
60 4x3
Lateral Raises:
22.5 4x8
Incline Pop-ups (Abs) (60 degree incline):
7,7,7,6
Hit all my numbers except for that last rep on abs. The higher 60 degree incline felt really good though and I'm seeing a lot of progress in my ab strength and separation.
Arms on thursday; excited as always.
Arms Thursday 8.07.08
Straight BB Curls:
Warm-up
80 6,6,6,6,5
Tricep Dips (BW):
15,15,14,14
Alternating DB Curls:
30 9,9,9,12
Skullcrushers:
60 4x10
Straight-Leg Calf Press:
2 Plates Per Side 12
3 Plates Per Side 12
4 Plates Per Side 12
5 Plates Per Side 12
6 Plates Per Side 8
3 Plates Per Side 20
2 Plates Per Side 20
1 Plate Per Side 20
Leg Press Calf Press:
1 Plate Per Side 2x30
Toe Raises:
30,30,25
Everything today felt really strong, I just fell 1 rep short on Straight BB Curl, but that's fine; I'm still progrsesing at a really good pace, and I've seen a lot of growth in my arms.
Legs tomorrow or Saturday.
Legs Tuesday 8.12.08
Back Squat:
Warm-up
245 4x9
Lying Leg Curls:
Work up to 150 1x1
70 16,14
35 2x10 (Single Leg)
Leg Extensions:
Work up to 165 1x1
70 2x14
40 2x10 (Single Leg)
I was planning on doing SLDLs after, as well as some abs. But I would've puked. I gave everything I had to those squats, and unfortunately the gym was so crowded I would've puked ON somebody. So, I chose to take the nutrients from dinner over a couple extra sets. Even though the set count was low, those squats made it the hardest workout I've ever put myself through.
Chest/Back Thursday. I want to put up 4x8 on pullups really badly.
Back/Chest Thursday 8.14.08
Wide-grip Pull-ups (BW):
8,8,7,5
Incline DB Press:
55 10,10,10,9
One Arm DB Rows:
70 4x10
Chest Dips (BW):
14,14,12,10
Straight-Leg Calf Press:
2 Plates Per Side 12
3 Plates Per Side 12
4 Plates Per Side 12
5 Plates Per Side 12
6 Plates Per Side 12
3 Plates Per Side 20
2 Plates Per Side 20
1 Plate Per Side 20
Leg Press Calf Press:
1 Plate Per Side 2x30
Toe Raises:
30,30,30
So I've stalled a little bit, and I need to get my body a break from pull-ups. I've been doing them for months and I'm going to switch that up to Bent BB Rows. Also, it's time to give chest and back their own day. So I'm excited to start that next week.
Shoulders tonight.
Saturday 8.16.08 Shoulders
Military Press:
Warm-up
80 9,9,9,8
Face Pulls:
Warm-up
60 4x10
Power DB Snatches:
Warm-up
60 4x4
Lateral Raises:
25 8,8,7,6
Incline Pop-ups (Abs) (60 degree incline):
7,7,7,8
Damn Power DB Snatches are fun. That's all I'm gonna say.
Arms Monday 8.18.08
Straight BB Curls:
Warm-up
80 5x6
Tricep Dips (BW):
15,15,15,12
Alternating DB Curls:
30 10,10,10,10
Skullcrushers:
70 4x7
Straight-Leg Calf Press:
2 Plates Per Side 13
3 Plates Per Side 13
4 Plates Per Side 13
5 Plates Per Side 13
6 Plates Per Side 8 (Made sure every rep was perfect form)
3 Plates Per Side 20
2 Plates Per Side 20
1 Plate Per Side 20
Leg Press Calf Press:
1 Plate Per Side 2x30
Toe Raises:
35,30,25
Everything moved up except for Dips. I'm going to give them one more week, but I am considering swapping them out for CGBP. I would move to weighted dips, however I do not have access to a weight belt. Calves and shins got an excellent pump.
Legs tonight. Hopefully the gym isn't too crowded.
Legs tonight. Hopefully the gym isn't too crowded.
I bet the squat rack will be all yours. LOL
I bet the squat rack will be all yours. LOL
Haha, you know it.
Legs Tuesday 8.19.08
Back Squat:
Warm-up
245 10,8,6,6
Lying Leg Curls:
Work up to 160 1x1
80 16,12
40 10,8 (Single Leg)
Leg Extensions:
Work up to 175 1x1
85 2x12
40 1x10 (Single Leg)
SLDLs:
135 1x10
185 3x10
Incline Pop-ups (Abs) (60 degree incline):
8,8,7,7
Hanging Leg Raises:
8,5
Finally got to do some SLDLs which were fun. My grip sucks compared to the rest of my strength levels. It was almost failing by the end of my SLDL sets. I really need to start thinking about how I can incorporate some grip work to get it up to par. If anyone has suggestions feel free to post them in here. I don't use straps on any exercises. I sacrificed some reps on Squats because I've been good morning the weight up too much. Nothing horrible but I'd rather correct form issues now before I make any huge strength gains.
Chest Thursday 8.21.08
Incline DB Press:
55 4x10
Flat DB Press:
60 10,10,7,8
Incline DB Flies:
25 4x10
Straight-Leg Calf Press:
2 Plates Per Side 10
3 Plates Per Side 10
2 Plates Per Side 10
1 Plate Per Side 10
Toe Raises:
35,35,30
Workout went really well, felt strong. Backed off of calves a little bit to make sure I was getting a full squeeze on everything. My only concern is that with swapping out chest-focused dips for flat DB Bench I didn't get quite the same pump in the chest I usually do. It could be do to multiple things, considering I haven't done flat bench in a couple months. Also, I've only done flat DB bench 2 times in my life. I think the issue is my mind muscle connection with my pecs though. If anyone has any suggestions feel free to post them here. After all I'm posting here to get feedback mainly. I don't need this forum to log my progress. Thanks in advance!
mustgetbig
08-24-08, 7:36 pm
Chest Thursday 8.21.08
Incline DB Press:
55 4x10
Flat DB Press:
60 10,10,7,8
Incline DB Flies:
25 4x10
Straight-Leg Calf Press:
2 Plates Per Side 10
3 Plates Per Side 10
2 Plates Per Side 10
1 Plate Per Side 10
Toe Raises:
35,35,30
Workout went really well, felt strong. Backed off of calves a little bit to make sure I was getting a full squeeze on everything. My only concern is that with swapping out chest-focused dips for flat DB Bench I didn't get quite the same pump in the chest I usually do. It could be do to multiple things, considering I haven't done flat bench in a couple months. Also, I've only done flat DB bench 2 times in my life. I think the issue is my mind muscle connection with my pecs though. If anyone has any suggestions feel free to post them here. After all I'm posting here to get feedback mainly. I don't need this forum to log my progress. Thanks in advance!
looking strong keep hitting it hard
Back Saturday 8.23.08
Bent BB Rows -- Underhand:
Warm-up
135 4x8
One Arm DB Rows:
75 3x8
85 1x8
Cable Rows:
Plates not labeled 4x10
Incline Pop-ups (Abs) (45 degree incline):
4x10
Hanging Leg Raises:
10,7
Pretty short workout. I was busy teaching my girlfriend how to squat, cgbp, etc. She wanted to learn real lifts, so she got what she wanted, and a whole bunch of soreness to go along with it. I was psyched about the 85 1x8 on one arm db row, it came out of nowhere. First time doing yates rows, and I'm still getting the feel from them. Mostly just trying to figure out the form this week. Got a great lat stretch at the end just hanging from a bar as long as I could.
Arms tomorrow morning.
looking strong keep hitting it hard
Thanks for the support man.
mustgetbig
08-24-08, 7:57 pm
Thanks for the support man.
everyone needs support in this game bro
Arms Tuesday 8.18.08
Straight BB Curls:
Warm-up
80 7,7,7,5,5
Tricep Dips (BW):
4x15
Alternating DB Curls:
32.5 4x9
Skullcrushers:
70 8,8,8,9
Great workout. Hit it hard and fast. Didn't have much time, will do calves and medial delts tomorrow in a really brief morning workout.
mustgetbig
08-26-08, 3:00 pm
Arms Tuesday 8.18.08
Straight BB Curls:
Warm-up
80 7,7,7,5,5
Tricep Dips (BW):
4x15
Alternating DB Curls:
32.5 4x9
Skullcrushers:
70 8,8,8,9
Great workout. Hit it hard and fast. Didn't have much time, will do calves and medial delts tomorrow in a really brief morning workout.
nice work keep hittin it hard bro!!
Thanks mgb, I'm doing my best for sure. Seen major gains on my arms in the last 7 weeks. Helping my girlfriend with some moving thursday. That'll probably fry my lower back enough to keep me away from squats for a few days. Carrying couches and stuff. We'll see how "functional" I am =)
15 minutes fasted cardio this morning. 4th time doing cardio this summer. Thank god for my fat mobilizing genetics.
mustgetbig
08-27-08, 5:43 pm
15 minutes fasted cardio this morning. 4th time doing cardio this summer. Thank god for my fat mobilizing genetics.
do you do more of a running speed in the morning or more like a jog/walk?
do you do more of a running speed in the morning or more like a jog/walk?
I like to mix it up. If I'm not doing a jog/walk, I'll do sprint intervals with a short warm-down jog afterwards.
Got back from vacation last night. Ready to hit legs hard tonight. Gotta get back in the swing of things for the last 3 weeks of summer.
mustgetbig
09-02-08, 3:17 pm
Got back from vacation last night. Ready to hit legs hard tonight. Gotta get back in the swing of things for the last 3 weeks of summer.
kill it tonight!!!!
Legs Tuesday 9.2.08
Back Squat:
Warm-up
245 10,5-fail
Lying Leg Curls:
Work up to 160 1x1
80 16,14
40 7,5 (Single Leg)
Leg Extensions:
Work up to 180 1x1
90 2x15
45 9,7 (Single Leg)
SLDLs:
Warm-up
175 8,10,10,10
Grip Work:
Held 100 DB 15 seconds
Held 95 DB 15 seconds
Incline Pop-ups (Abs) (60 degree incline):
8,8,5,3
I really did leave it all out on the floor last night. I allowed no forward lean whatsoever on squats and it resulted in my first real failed rep on squats ever. It's a learning experience, that's for sure. I'm glad my form is coming together more though. I didn't want to do grip work, so I did it anyway. Every workout I'm going to start incorporating some type of grip work at the end. I had nothing left for abs, so I did them anyway. My legs were shaking walking out of the gym. Thanks for the support guys. It means a lot to me.
Chest tonight.
mustgetbig
09-03-08, 1:24 pm
Legs Tuesday 9.2.08
Back Squat:
Warm-up
245 10,5-fail
Lying Leg Curls:
Work up to 160 1x1
80 16,14
40 7,5 (Single Leg)
Leg Extensions:
Work up to 180 1x1
90 2x15
45 9,7 (Single Leg)
SLDLs:
Warm-up
175 8,10,10,10
Grip Work:
Held 100 DB 15 seconds
Held 95 DB 15 seconds
Incline Pop-ups (Abs) (60 degree incline):
8,8,5,3
I really did leave it all out on the floor last night. I allowed no forward lean whatsoever on squats and it resulted in my first real failed rep on squats ever. It's a learning experience, that's for sure. I'm glad my form is coming together more though. I didn't want to do grip work, so I did it anyway. Every workout I'm going to start incorporating some type of grip work at the end. I had nothing left for abs, so I did them anyway. My legs were shaking walking out of the gym. Thanks for the support guys. It means a lot to me.
Chest tonight.
lookin good man !!! hit it hard and heavy tonight
Thanks bro, will do. Chest may get moved to tomorrow night like it was originally scheduled to be. Either way it's going to get hit hard.
Chest Friday 9.05.08
Incline DB Press:
60 8,8,8,9
Flat DB Press:
60 10,10,8.8
Pec Deck:
60 8
80 5
100 3
50 8,8
Fly Chest Stretch Hold:
30 lbs 20 seconds x 2
Leg Press Calf Press:
2 Plates Per Side 4x10
Toe Raises:
40,40,32
Well this is a little bit delayed, but tore it up anyway. My mind muscle connection on chest felt much better this morning. I'm still working on the mind muscle connect with my left calf. Pec deck feels a lot better for me than flies. This could be due to shoulder flexibility, so I'm sure that I will be giving flies another shot once that improves. All in all, felt great.
I'll be visiting some friends at UC Berkeley over the weekend, so we'll see if I can sneak into the gym to get a workout in there. If I do, Back will get done this weekend.
mustgetbig
09-05-08, 9:12 pm
Chest Friday 9.05.08
Incline DB Press:
60 8,8,8,9
Flat DB Press:
60 10,10,8.8
Pec Deck:
60 8
80 5
100 3
50 8,8
Fly Chest Stretch Hold:
30 lbs 20 seconds x 2
Leg Press Calf Press:
2 Plates Per Side 4x10
Toe Raises:
40,40,32
Well this is a little bit delayed, but tore it up anyway. My mind muscle connection on chest felt much better this morning. I'm still working on the mind muscle connect with my left calf. Pec deck feels a lot better for me than flies. This could be due to shoulder flexibility, so I'm sure that I will be giving flies another shot once that improves. All in all, felt great.
I'll be visiting some friends at UC Berkeley over the weekend, so we'll see if I can sneak into the gym to get a workout in there. If I do, Back will get done this weekend.
lookin good man as far as the flyes go i prefer them over pec deck and i think that as your chest gets bigger you can start to feel the flyes more in your chest thats what i think at least but nayways keep tearing it up man!!
lookin good man as far as the flyes go i prefer them over pec deck and i think that as your chest gets bigger you can start to feel the flyes more in your chest thats what i think at least but nayways keep tearing it up man!!
Thanks for the input on flies MGB. I definitely see the value in flies and I'm sure they will come into my training routine in the future.
Back Saturday 9.6.08
Bent BB Rows -- Underhand:
Warm-up
135 8
115 3x8
One Arm DB Rows:
80 4x8
HS Row:
1 PPS x 10
2 PPS x 8
2 PPS + 25 x 6
3 PPS x 2 dropset 2 PPS x 6 dropset 1 PPS x 10
Misc. Abs: Standing rope crunches, windshield wipers, pop-ups
Great workout at Cal on saturday. Hit it hard. Got my form down much better than last week on Bent BB Rows. For only the second week doing them, they felt great. Solid all around.
Arms would be tomorrow but I still have soreness from Fri/Sat so they will probably get pushed back to Tuesday.
mustgetbig
09-08-08, 8:46 am
Back Saturday 9.6.08
Bent BB Rows -- Underhand:
Warm-up
135 8
115 3x8
One Arm DB Rows:
80 4x8
HS Row:
1 PPS x 10
2 PPS x 8
2 PPS + 25 x 6
3 PPS x 2 dropset 2 PPS x 6 dropset 1 PPS x 10
Misc. Abs: Standing rope crunches, windshield wipers, pop-ups
Great workout at Cal on saturday. Hit it hard. Got my form down much better than last week on Bent BB Rows. For only the second week doing them, they felt great. Solid all around.
Arms would be tomorrow but I still have soreness from Fri/Sat so they will probably get pushed back to Tuesday.
looks good i also like the bent over barbell rows there great.......looking good though keep it up!!!
looks good i also like the bent over barbell rows there great.......looking good though keep it up!!!
Definitely, they kick ass. Arms coming right up.
Arms Tuesday 9.9.08
Straight BB Curls:
Warm-up
80 7,7,7,5,5
Tricep Dips (BW):
16,16,15,10
Alternating DB Curls:
30 4x10
Skullcrushers:
80 9
70 9,6,5
Forgot to add in calves:
Leg Press Calf Raise:
2 PPS 12
3 PPS 12
4 PPS 12
2 PPS 20
1 PPS 20
Toe Raises:
3x40
mustgetbig
09-10-08, 8:50 pm
Arms Tuesday 9.9.08
Straight BB Curls:
Warm-up
80 7,7,7,5,5
Tricep Dips (BW):
16,16,15,10
Alternating DB Curls:
30 4x10
Skullcrushers:
80 9
70 9,6,5
Forgot to add in calves:
Leg Press Calf Raise:
2 PPS 12
3 PPS 12
4 PPS 12
2 PPS 20
1 PPS 20
Toe Raises:
3x40
looking damn good bro keep up the good work and you will reach yur goals!!
looking damn good bro keep up the good work and you will reach yur goals!!
Thanks again mgb. There's no other option but success.
Legs Wednesday 9.10.08
Back Squat (Warm-up):
135 10
185 10
Hack Squat Machine:
1 PPS 15
2 PPS 10
2 PPS + 25 6
1 PPS 2 x 15
Lying Leg Curls:
Work up to 165 1x2
85 16,14
45 7 (Single Leg)
40 9 (Single Leg)
Leg Press:
2 PPS 15
3 PPS 10
4 PPS 6
2 PPS 2 x 20
SLDLs:
Warm-up
185 4x10
Hanging Leg Raises:
20,17,10
Standing Rope Crunches:
75 2x10
80 1x10
Grip Work:
90 lbs. static holds x 2
Grip felt great. Legs were fried. Solid workout all around.
Chest Saturday 9.13.08
Incline DB Press:
60 4x9
Flat DB Press:
60 10,10,8.8
Pec Deck:
60 10
80 7
100 5
50 8,8
Fly Chest Stretch Hold:
30 lbs x 2
Leg Press Calf Press:
http://forum.animalpak.com/showthread.php?t=17824
2 PPS + 25s
Toe Raises:
45,40,40
Steadily moving up on Incline DB Press. Not bad considering I still view chest as a weak point for me. Calves are fried today, and I even went a little bit too light. I will do 3 PPS next week for 75.
Back today once I get some food in me.
mustgetbig
09-14-08, 6:48 pm
Legs Wednesday 9.10.08
Back Squat (Warm-up):
135 10
185 10
Hack Squat Machine:
1 PPS 15
2 PPS 10
2 PPS + 25 6
1 PPS 2 x 15
Lying Leg Curls:
Work up to 165 1x2
85 16,14
45 7 (Single Leg)
40 9 (Single Leg)
Leg Press:
2 PPS 15
3 PPS 10
4 PPS 6
2 PPS 2 x 20
SLDLs:
Warm-up
185 4x10
Hanging Leg Raises:
20,17,10
Standing Rope Crunches:
75 2x10
80 1x10
Grip Work:
90 lbs. static holds x 2
Grip felt great. Legs were fried. Solid workout all around.
looking solid bro cant believe i missed this..i see you doing those standing rope crunches i do those too they are awesome.
Chest Saturday 9.13.08
Incline DB Press:
60 4x9
Flat DB Press:
60 10,10,8.8
Pec Deck:
60 10
80 7
100 5
50 8,8
Fly Chest Stretch Hold:
30 lbs x 2
Leg Press Calf Press:
http://forum.animalpak.com/showthread.php?t=17824
2 PPS + 25s
Toe Raises:
45,40,40
Steadily moving up on Incline DB Press. Not bad considering I still view chest as a weak point for me. Calves are fried today, and I even went a little bit too light. I will do 3 PPS next week for 75.
Back today once I get some food in me.
looks solid i like those stretch holds..and as far as going too light for calves as far as im concerned you can never go too light on them aslong as you go too failur on them i myself got my calves to 17'' with just bodyweight calve raises all too failure of course before i needed weight to make them grow .....but keep it up bro kill back tonight!!!!
looking solid bro cant believe i missed this..i see you doing those standing rope crunches i do those too they are awesome. looks solid i like those stretch holds..and as far as going too light for calves as far as im concerned you can never go too light on them aslong as you go too failur on them i myself got my calves to 17'' with just bodyweight calve raises all too failure of course before i needed weight to make them grow .....but keep it up bro kill back tonight!!!!
Thanks mgb. I agree with the going to failure bit. The only reason I said too light is because I'm trying out the technique mentioned in the link I posted but it still gave me a great burn, and I'll use a more appropriate weight next week. Back coming right up.
Back Sunday 9.14.08
Back:
Bent BB Rows -- Underhand:
Warm-up
125 4x8
One Arm DB Rows:
Warm-up
80 4x9
HS High-Row:
1 PPS x 10
2 PPS x 5 drop 1 PPS + 25 x 5
1PPS + 25 x 5
(One Arm) 25 x 20/20
(One Arm) 25 x 20/20
Abs:
Pop-ups (60 degree incline):
8,8,7,6
Standing Rope Crunches:
70x12
80x10
90x5
85x8
Weight Decline Crunches:
25x10
Hanging Leg Raises:
1x8
Low Incline Pop-ups (Long hold at top):
1x10
Did HS High-Rows for the first time ever, gotta say it's good I always leave my ego at the door. My back got a sick pump by the end of these though. I love BB Rows and One-Arm DB Rows. Back is becoming my favorite day of the week since I dropped Pull-ups =). I went a little spastic on abs but the only thing that really matters is that I did more reps on the big incline pop-ups which is what I am focusing on.
Less than a week until I go back to UCLA. Day off tomorrow then arms on Tuesday, stay tuned.
mustgetbig
09-15-08, 12:37 pm
Back Sunday 9.14.08
Back:
Bent BB Rows -- Underhand:
Warm-up
125 4x8
One Arm DB Rows:
Warm-up
80 4x9
HS High-Row:
1 PPS x 10
2 PPS x 5 drop 1 PPS + 25 x 5
1PPS + 25 x 5
(One Arm) 25 x 20/20
(One Arm) 25 x 20/20
Abs:
Pop-ups (60 degree incline):
8,8,7,6
Standing Rope Crunches:
70x12
80x10
90x5
85x8
Weight Decline Crunches:
25x10
Hanging Leg Raises:
1x8
Low Incline Pop-ups (Long hold at top):
1x10
Did HS High-Rows for the first time ever, gotta say it's good I always leave my ego at the door. My back got a sick pump by the end of these though. I love BB Rows and One-Arm DB Rows. Back is becoming my favorite day of the week since I dropped Pull-ups =). I went a little spastic on abs but the only thing that really matters is that I did more reps on the big incline pop-ups which is what I am focusing on.
Less than a week until I go back to UCLA. Day off tomorrow then arms on Tuesday, stay tuned.
looking good man ....i too love the barbell rows keep up the good shit!!
Thanks mgb. Arms tomorrow and some grip work.
Arms Tuesday 9.16.08
Straight BB Curls:
Warm-up
80 5x7
Tricep Dips (BW):
16,16,15,14
Alternating DB Curls:
32.5 10,10,10,9
Skullcrushers:
70 4x9
Grip Work:
100 lbs. DB holds 3 x 30 seconds
It felt so good to finally hit 80 5x7 on straight BB curls, before long I'll be at the 100 mark. Felt strong on everything today.
Legs tomorrow.
Chest Saturday 9.22.08
Incline DB Press:
60 10,10,7,6
Flat DB Press:
60 10,10,8,7
Pec Deck:
60 12
80 78
100 6
130 4
70 10
60 10
Fly Chest Stretch Hold:
35 lbs x 2
Leg Press Calf Press:
http://forum.animalpak.com/showthread.php?t=17824
3 PPS for 100
Adjusting to new incline angle at school. Good burn. Too tired and too much going on to say more. Hopefully back tomorrow.
mustgetbig
09-24-08, 8:57 pm
Arms Tuesday 9.16.08
Straight BB Curls:
Warm-up
80 5x7
Tricep Dips (BW):
16,16,15,14
Alternating DB Curls:
32.5 10,10,10,9
Skullcrushers:
70 4x9
Grip Work:
100 lbs. DB holds 3 x 30 seconds
It felt so good to finally hit 80 5x7 on straight BB curls, before long I'll be at the 100 mark. Felt strong on everything today.
Legs tomorrow.
lookin good remeber though above all else keep good form on your curls
Chest Saturday 9.22.08
Incline DB Press:
60 10,10,7,6
Flat DB Press:
60 10,10,8,7
Pec Deck:
60 12
80 78
100 6
130 4
70 10
60 10
Fly Chest Stretch Hold:
35 lbs x 2
Leg Press Calf Press:
http://forum.animalpak.com/showthread.php?t=17824
3 PPS for 100
Adjusting to new incline angle at school. Good burn. Too tired and too much going on to say more. Hopefully back tomorrow.
looks good bro keep hitting shit hard
lookin good remeber though above all else keep good form on your curls
looks good bro keep hitting shit hard
Thanks mgb.
Shoulders Sunday 10.5.08
Military Press:
Warm-up
90 4x9
Standing Face Pulls:
Warm-up
50 4x10
DB Lateral Raises:
25 10,10,8,7
Grip Work:
95 lb. DBs 3x30 seconds
Arms next. Too much stuff going on here at school.
mustgetbig
10-11-08, 7:30 pm
looks good man!
Arms Friday 10.17.08
Straight BB Curls:
Warm-up
90 5,5,5,5,4
CGBP:
Warm-up
145 4x8
Alternating DB Curls:
37.5 8/8, 8/8, 6/6, 5/5
Skullcrushers:
70 9,9,9,10
Leg Press Calf Press:
5 PPS Giant RP set to 75.
Damn school is busy. So happy I got a workout in today. Felt awesome.
The scale here at school read 172 lbs today. I look full and lean, and I've gained strength; so who gives a shit.
MassMonster
10-18-08, 12:56 am
Arms Friday 10.17.08
Straight BB Curls:
Warm-up
90 5,5,5,5,4
CGBP:
Warm-up
145 4x8
Alternating DB Curls:
37.5 8/8, 8/8, 6/6, 5/5
Skullcrushers:
70 9,9,9,10
Leg Press Calf Press:
5 PPS Giant RP set to 75.
Damn school is busy. So happy I got a workout in today. Felt awesome.
The scale here at school read 172 lbs today. I look full and lean, and I've gained strength; so who gives a shit.
looks good .... i think ill sit in for a while...
u ever give kickbacks a try?
looks good .... i think ill sit in for a while...
u ever give kickbacks a try?
Thanks for joining up dude. I prefer skulls and dips over kickbacks but I might give them a shot again sometime.
Chest Monday 10.20.08
Incline Barbell Press:
Warm-up
135 2x8
155 1x5
175 1x3 drop 135 1x7
Wide-Grip Dips:
14,14,9,7
Flat DB Bench Rotating Variaton (Start supinated, finish pronated)
45 3x8
35 1x8
Flat Bench Fly Stretch:
35 2x60s
Felt good to do incline BB after not doing it for so long.
Back Thursday 10.23.08
Deadlift:
Warm-up
220x5
240x2
260x1
280x1
300x1 PR! (Was testing my max on deads yesterday)
Bent Underhand BB Row:
Warm-up
135 1x6
185 3x3
95 1x20
One-Arm DB Row:
Warm-up
85 3x8
90 1x8
Grip Work:
95 lbs 35s,25s,24s.
Was really happy to hit a PR on deadlift, I feel like my body has a lot more in me, my grip is holding me back though. As long as I continue grip work I know it will improve. One-arm DB Rows were awesome. Hit 90 for the first time.
Midterm week is over, now maybe I can get in the gym consistently again. Shoulders today.
MassMonster
10-24-08, 8:09 pm
Thanks for joining up dude. I prefer skulls and dips over kickbacks but I might give them a shot again sometime.
i like um as a superset or to finish out the workout session bc hey specifically hit the head where it seems with skulls i hit my outer tri more... and i gotta get back into my chained dips.... those toasted tris... lol
Shoulders Friday 10.24.08
Military Press:
Warm-up
95 2x8
115 3x3
85 1x12
Face Pulls:
Working out form still, weight wasn't important. 12-10 reps.
DB Lateral Raises:
25 3x8
Leg Press Calf Raises:
5 PPS for 100 (failure -> 10 sec rest -> failure...)
Arms Sunday 10.26.08
Straight Barbell Curl:
Warm-up
90 5x5
CGBP:
Warm-up
145 2x10, 1x6 (Left shoulder felt weird, quit it).
One Arm DB Curls:
35 12/12 10/10 7/7 7/7
Skull Crushers:
70 4x10
Machine Curls:
High rep -> Low rep -> dropset high rep
--Superset with--
Rope Pushdowns:
*Same as above*
Hanging Leg Raises:
BW+10 lbs 20
BW+10 lbs 13 BW 7
BW 20
BW 20
Legs Monday 10.27.08
BB Back Squat:
Warm-up
235 x 8
255 x 4
275 x 2
SLDL:
Warm-up
235 4x5
Leg Extension:
Work up to double 270
--dropset--135x10
--dropset--70x5
Single Leg 60 10/10
Hamstring Curl:
Work up to double (forgot weight)
--dropset-- (forgot weight)
Felt so nice to finally do some back squats again. My knee felt good all the way through so thumbs up there. Growing to love SLDLs more and more every day.
Chest to come wednesday.
Chest Wednesday 10.29.08
Incline BB:
Warm-up
135 2x8
155 1x6
175 1x3
135 1x9
Decline BB:
115 1x8
155 1x6, 1x4
95 1x16
WG Dips:
BW 10,8
DB Fly Stretch:
45 lbs 3x45s
Back Thursday 10.30.08
Chin-ups:
10,10,7,6
One-Arm DB Rows:
Warm-up
85 4x9
85 4x9
85 4x9
60 4x9 (Felt form was getting off so worked on correcting it)
Machine Row:
Work up to 120x1 drop set half to failure
Grip Work:
95 lb. DBs 45s,40s,35s
Bar Hang Lat Stretch
Leg Press Calf Press:
6 PPS giant RP set to 75
Arms Sunday 11.2.08
Preacher Curls:
40 lbs. wide 10
40 lbs. narrow 10
40 lbs. wide 4
40 lbs. narrow 4
Decline CGBP:
Warm-up
135 1x10
175 1x6
185 1x4
135 1x7
DB Spider Curls:
27.5 10/10 6/6 6/6 5/5
Skullcrushers:
80 7,6,5,4
Hanging Leg Raises:
BW 3x25
Trying out some new variations of exercises. Got a good pump and liked everything I did.
Legs Monday 11.3.08
BB Back Squat:
Warm-up
235x8
255x4
205x8
SLDL:
Warm-up
235 4x5
240 1x5
Leg Extension:
Work up to heavy quad, dropset
Seated Ham Curl:
Heavy quad at 150, dropset
Dead, form was really good on squats. Weight will come.
Scale read 176 on 10.30.08 -- 4 lbs. in 2 weeks. Gotta keep moving forward.
Chest Wednesday 11.5.08
Incline BB Press:
Warm-up
135 2x8
155 1x6
175 1x4
135 1x10
Decline BB Press:
Warm-up
135 1x10
155 1x6
175 1x4
135 1x8
Chest Machine Work:
Mostly experimenting with different HS machines I haven't used before.
Back Friday 11.7.08
Chin-ups:
10,10,9,5 (Up 1 from last week)
Bent BB Rows:
95 1x10
115 1x8
135 5,4
185 1x3
95 1x16
DB Pullovers:
45 10
55 9
65 8
50 9
Farmers Walks:
95 lbs 1 lap
95 lbs 0.5 laps dropset 60 lbs 0.5 laps
Calves
Arms Monday 11.10.08
Preacher Curls:
Wide 40 7
Narrow 20 11
Wide 20 9
Narrow 20 7 (Can't really remember the rep numbers on these, still figuring out my strength level on preacher curls).
CGBP:
Warm-up
135 1x10
175 1x7
190 1x3
135 1x12
Spider Curls:
27.5 10,7,6,5
Skullcrushers:
80 7,7,6,5
Legs Wednesday 11.12.08
BB Back Squat:
Warm-up
225x8
245x6
225x3
195x11
SLDL:
Warm-up
240 3x5
Leg Press:
2 PPS 12
3 PPS 8
4 PPS 6,4
1 PPS + 25: 30
Seated Leg Curl
Sweated like none other last night. Chest Friday.
Chest Friday 11.14.08
Incline BB Press:
Warm-up
135x9
135x8
155x7
175x3
135x8
Flat BB Press:
135x8
155x6
175x1 (Bad lift off)
115x15
Flat DB Fly:
35 3x10
Calfs/Shin:
Standing calf raise:
120x75
Shin HS:
25x20
25x14
20x15
Back tomorrow, ready to hit Deads and grip work hard.
Back Saturday 11.15.08
Deadlift:
Warm-up
225x8
245x6
265x4
285x4 (Grip on the last one was shaky)
Bent Underhand BB Rows:
Warm-up
125 3x8
165 1x6 drop 115x6 drop 65x8
Hammer Strength MTS Row:
45x12
75x8
95x4
45x10
Farmer's Walks:
95 .5 laps
95 .5 laps
95 .5 laps
60 .5 laps
95 .5 laps
60 .5 laps
Total 95 2 laps 60 1 lap
*Forgot*
Final set of Deadlift was 200 for 10.
Shoulder Monday 11.17.08
17 sets in 45 minutes
Military Press:
Warm-up
100 4x8
75 1x6
Face Pulls:
50 4x10 (Finally getting the form on these)
DB Lateral Raises:
25 4x8
Hanging Leg Raises:
BW 20,20,20,15
Weighed in at 178 lbs. on 11.17.08
2 lbs. in 18 days.
Arms Wednesday 11.19.08
Preacher Curls:
Wide 20 2x10
Short 20 2x10
Decline CGBP:
Warm-up
135x12
155x8
175x6
195x4
215x4 (Huge PR for me)
135x15
DB Preacher Curl:
25 10,10,8,7
Skullcrushers:
80 7,7,5,3
Wrist Curls (Supinated/Pronated):
40 15/15
40 12/12
60 6/6
40 8/8
Legs Thursday 11.20.08
BB Front Squat:
95x10
135x8
185x4 (I couldn't balance, need to work on form).
BB Back Squat:
135x20
SLDL:
Warm-up
205x10
205x10
205x10
205x10
DB Lunges:
40s 13/13
40s 10/10
40s 10/10
40s 10/10
Upright Hamstring Curl:
50x10
70x10 (Calf cramp prevented more)
Awesome leg workout. I'm going to work in more DB Lunges in the future, they toasted my quads. Friday off. Chest on Saturday.
Chest Saturday 11.22.08
1. Incline DB Press:
Warm-up
55x8
55x8
65x6
75x4
55x10
2. Flat BB Press:
Warm-up
135x8
155x6
175x4
135x7
3a. Flat DB Flies:
35x12
35x12
35x12
--superset with--
3b. DB Pullovers:
45x10
55x10
65x10
4. Fly Chest Stretch:
45x50 seconds
45x30 seconds
Back Sunday 11.23.08
Rack Pulls (Just below knee):
Warm-up
225x8
275x6
305x2--drop--275x2
225x11
Bent BB Rows:
Warm-up
125x10
145x8
165x6
185x4
115x17
HS Iso High Row:
Warm-up
1 PPS x 10
1.5 PPS x 8
2 PPS x 7
2.5 PPS x 5 --drop-- 2 PPS x 6 --drop-- 1 PPS x 20
Farmer's Walks
75 1 lap
75 1 lap
75 1 lap
75 1 lap
My grip still sucks. Working hard to get it better. Shoulders tomorrow.
Shoulders Monday 11.24.08
Standing Military Press:
Warm-up
100x9
100x9
100x9
100x8
75x11
Face Pulls:
50x12
50x12
50x12
50x14 (These are improving a lot)
DB Lateral Raises:
25x9
25x9
25x9
25x8--RP--2
Cardio:
50 meter sprint intervals for 1600 meters.
Arms Wednesday 11.26.08
Preacher Curls:
20x10
20x10
40x6
60x3
20x13
Skullcrushers:
80x7
80x7
80x7
80x8
One Arm DB Preacher Curls:
25x10
25x10
30x5
35x1
25x9
Straight Bar Pushdowns:
110x14
150x10 (Stack)
150x6
150x4
110x11
Forearms Curls (Top/Bottom)
40x15/15
40x15/15
60x8/8
40x10/10
Legs Tuesday 12.2.08
BB Front Squat:
95x12
135x10
155x8
155x8
BB Back Squat:
145x21
SLDL:
Warm-up
215x8
215x8
215x8
215x8
DB Lunges:
40s 15/15
40s 15/15
40s 12/12
40s 12/12
Upright Hamstring Curl:
50x10
70x8
90x6
50x11
Grip Work:
245 x 20 seconds
245 x 20
245 x 15 re-grip 5
Chest Thursday 12.4.08
Incline DB Press:
Warm-up
55x8
55x8
65x8
75x6
Flat BB Press:
Warm-up
135x8
155x8
175x4
135x10
HS Iso-Wide Chest:
1PPSx12
2PPSx8
2PPS+25x3--drop--2PPSx3--drop--1PPSx8
--SUPERSET WITH--
Pec Deck:
70x10
70x10
70x10
Standing Calf Raise:
140x75
HS Shin:
20x15
20x15
20x15
Back Friday 12.5.08
Deadlift:
Warm-up
235x8
255x6
275x4
295x4
310x2 PR (Second rep, grip was shaky)
Bent BB Row:
Warm-up
125x10
145x8
165x8
185x6
195x3
115x21
HS Iso High Row:
1PPSx12
2PPSx10
2.5PPSx8
3PPSx5--drop--2PPSx7--drop--1PPSx25
Farmers Walks:
80 1 lap
80 1 lap
80 Nearly 1 lap --rest-- finish lap
80 Nearly 1 lap --rest-- finish lap
Shoulders Sunday 12.7.08
Power Clean and Push Press:
90x8
110x6
130x5
150x4
170x2
130x1 Clean x 10 Push Press
Face Pulls:
60x10
60x10
60x10
60x10 (Form was good not great)
Side DB Lateral Raises:
25x10
25x10
25x10
25x9--RP--10--RP--Fail 11
Hanging Leg Raises:
BWx25
BWx25
BWx16
BWx12 (Stopped after hip flexor started kicking in)
Arms Tuesday 12.9.08
CG Preacher Curl:
20x10
20x10
40x8
60x2
20x14
CG Decline Bench:
135x10
175x8
195x6
215x4
225x3 PR
135x20
One Arm DB Preacher Curl:
25x10
25x10
30x5
35x1
25x9
Skullcrushers:
80x8
80x8
80x8
80x8
Low Straight Bar Cable Curls:
100x10
120x10
--superset with--
Tricep Pushdown:
150x10 (Stack)
150x10
--superset with--
Reverse/Traditional Wrist Curls:
60x10/10
60x10/10
Bicep work was disappointing. I really need to increase my strength.
Legs Thursday 12.11.08
BB Front Squat:
95x10
135x10
155x10
175x10
BB Back Squat:
155x20
SLDL:
Warm-up
215x10
215x10
215x9
215x9
Walking DB Lunges:
40x15/15
40x15/15
40x15/15
40x15/15
Kneeling Hamstring Curl:
55x10
75x10
95x8
BB Static Holds (Grip Work):
245x30 sec
245x20 sec
245x15 sec
Chest Friday 12.12.08
Incline DB Press:
60x8
60x8
70x6
80x3
Flat BB Press:
Needed a crap-load of work on form, weight was irrelevant.
Incline Smith BB Press:
95x10
135x8
135x8
95x12
Back Sunday 12.14.08
Deadlift:
Warm-up
245x8
265x6
285x4
305xfail (grip)
235x10
Bent BB Rows:
125x12
145x10
165x8
185x7
195x5
135x13
HS Iso High Row:
1PPSx12
2PPSx9
2PPSx6--drop--1PPSx12
Standing One Leg Calf Raises:
110x12/12
110x7/7
110x5/5
110x5/5
mustgetbig
12-14-08, 7:37 pm
looks good man keep killin it bro!!
looks good man keep killin it bro!!
Thanks bro. Just got back from snowboarding and hit shoulders/tris tonight.
Shoulders/Triceps Thursday 12.18.08
Military Press:
Warm-up
105x8
105x8
105x8
105x7
80x11
Skullcrushers:
80x4
70x9
70x9
70x9
Side DB Lateral Raises:
25x11
25x11
25x11
25x9--RP--10--RP--11
Straight Bar Tricep Pushdown:
80x10
80x10
80x10
80x8--RP--9--RP--10
Rear DB Lateral Raises:
25x15
25x15
25x15
25x15
Cardio:
4 hours of snowboarding on tuesday and wednesday.
Biceps 12.19.08
Narrow Grip Preacher Curls:
20x10
20x10
40x6
60x3
60x2
40x8
One Arm DB Preacher Curls:
25x10
30x4
25x7
Pinwheel Curls:
35x8
35x6
35x4
Short and simple.
Legs Saturday 12.20.08
BB Front Squat:
Warm-up
135x10
160x10
185x10
BB Back Squat:
165x20
SLDL:
Warm-up
215x10
215x10
215x10
215x10
Hack Squat Machine:
1PPSx15
2PPSx12
2.5PPSx2 (Felt weird on right knee so quit)
Lying Leg Curl:
80x15
110x12
140x6
80x15
Grip Static Hold:
225x30s
225x30s
225x25s
mustgetbig
12-20-08, 10:05 pm
damn son you be tearing it up bro keep that shit up!!!
Chest Monday 12.22.08
Incline DB Press:
Warm-up
60x8
60x8
70x6
80x3 (All these sets felt much better and almost nothing in my shoulder. When I come back to DB Incline in a few weeks I'm sure I'll hit 80 for more than 3).
Flat BB Press:
Warm-up
135x8
135x8
155x6
175x1 (Had to work on form again. I'm disgusted by my lack of bench strength but I know I need to get my form down first).
Pec Deck:
50x10
50x10
50x10
70x6 (Shoulder started kicking in).
Chest is my weakness. I'm going to get my form down though and once that's there I know I'm going to make progress.
mustgetbig
12-22-08, 8:40 pm
bro chest is my weakness too ....just make yourself get better dont let your body tell you no just do it !!!! but still good day bro!!
bro chest is my weakness too ....just make yourself get better dont let your body tell you no just do it !!!! but still good day bro!!
Thanks man, I'm gonna make sure I improve.
Back Friday 12.26.08
Deadlift:
Warm-up
235x8
255x6
275x4
295x4 (grip was shaky on last rep)
315x4 PR (with straps)
Bent BB Row:
145x12
165x10
185x8
205x5
145x13
HS Iso-later High Row:
1PPSx12
1PPS+25x10
1PPS+35x8
2PPSx5--drop--1PPSx14
Static Grip Holds:
225x25s
225x20s (Having a hard time progressing on my grip work. Any suggestions welcome)
Was very happy with the deadlifts, next week will be spent tightening up the form. It's already good but need to make it great. Grip is struggling.
mustgetbig
12-27-08, 8:17 am
looks good man congrats on the pr!!! keep em coming and i would offer forearm advice but my grip sucks lol i pretty much use straps for everything and just do direct forearm work twice a week
looks good man congrats on the pr!!! keep em coming and i would offer forearm advice but my grip sucks lol i pretty much use straps for everything and just do direct forearm work twice a week
Thanks mgb. I'll probably be posting about the grip stuff in the training section of the forvm soon if I can't improve it after some more effort.
Shoulders Saturday 12.27.08
Standing Military Press:
Warm-up
105x8
105x8
105x8
105x8
80x11--push--12 (Early sets felt really good, last set was a bit of a struggle but hit my mark).
DB Side Lateral Raises:
25x12
25x10
25x10
25x7--drop--20x6--drop--17.5x4 (A little weak on these today but went as hard as I could, might drop reps and go heavier next workout).
DB Rear Raises:
27.5x15
27.5x15
27.5x15
27.5x15 (These feel really good, will kick up the weight again next workout).
Arms Monday 12.29.08
Straight BB Curl:
Warm-up
90x6
90x6
90x6
90x6
90x6
Skullcrushers:
80x9
80x9
80x9
80x9
Alternating DB Curls:
35x10
40x8
45x6 PR
45x3
Straight Bar Pushdown:
80x15
80x15
80x7
80x6--drop--40x20
It was just one of those days where the weight felt like nothing. Solid all around.
Legs Wednesday 12.31.08
BB Front Squat:
Warm-up
135x10
165x10
190x10
BB Back Squat:
175x20
SLDL:
Warm-up
220x8
220x8
220x8
220x8 (Grip held up well on these)
Leg Extension:
95x15
125x12
155x8
185x4--drop--65x4 (single leg)--drop--35x4 (single leg)
Lying Leg Curl:
80x15
115x12
145x4
Wore my "Squat 'til you puke" t-shirt and wanted to by the end of the workout. It shouldn't have been that killer but it was for whatever reason. Time to eat.
Chest Thursday 1.1.09
Incline BB Press:
Warm-up
135x8
135x8
155x6
175x4 (Looking to beat this next week)
Flat DB Press:
50x8
60x6
70x4
Decline BB Press:
135x8
135x8
185x2
Cable Flies
Fly Stretch:
37.5x30s
37.5x30s
Happy new year!
Chest is sore =). Lats are sore ...? SLDL, Front Squats, or Bench, but i've never felt my lats get sore from benching before. Odd.
Back Saturday 1.3.08
Bent BB Rows:
135x8 (Warm-up)
155x12
175x9
195x7
215x5
Kroc Rows:
60x8
90x19
HS High Iso-lateral:
1PPSx14
1PPS+25x10
1PPS+35x5
Close-grip Chinups:
BWx4
BWx4
Had to make the workout quick today, no time for deadlifts but that's fine, I really want to see if kroc rows are all they are cracked up to be for grip. Deads will be hit hard next week. Really happy with my BB row numbers, should be hitting 225 for reps soon.
Forgot, last set of bent BB row was actually 145x17.
Shoulders Sunday 1.4.09
Military Press:
105x9
105x9
105x9
105x11
80x12--push--13
DB Lateral Raises:
25x12
25x12
25x11--RP--12
25x10--RP--11--RP--12
Bent DB Lateral Raises:
30x13
30x13
30x13
30x13
Seated Calf Raise:
1Px75
Arms Tuesday 1.6.09
Straight BB Curl (Close Grip):
90x7
90x7
90x7
90x7
90x7
Decline CGBP:
135x10
175x9
195x7
215x4
225x4
145x13
Alternate DB Curls:
35x10
40x8
50x3
50x4
35x8
Skullcrushers:
80x10
80x10
80x8
80x8
Solid, boosted the numbers. That's what matters.
Legs Wednesday 1.7.09
Leg Extensions (Pre-exhaust):
4x15-8
BB Front Squat:
Warm-up
135x10
165x10
185x8 (Was much easier to keep the form tight on these this week).
BB Back Squat:
185x20
SLDL:
Warm-up
205x8
255x5 (Spent time teaching someone to SLDL, gym was too busy to finish all my sets)
Walking DB Lunges:
50x8
50x8
50x8
50x8
Chest Friday 1.9.09
Incline BB Press:
Warm-up
135x8
155x6
175x4
195x2
Decline BB Press:
135x8
165x6
195x3
135x10
Incline Smith Press:
95x15
135x8
165x4--drop--105x4
Cable Crossover (Upper-chest):
35x10
55x8
75x4--drop--55x5--drop--35x6
Feeling lots of good soreness today.
Back Saturday 1.10.09
Deadlift:
Warm-up
255x8
275x6
295x5 (Grip held up really well, definitely an improvement over the last deadlift session).
315x4 (With straps)
335x4 PR (With straps)
Bent BB Rows:
4x12-6 (Worked on form).
Kroc Rows:
Warm-up
90x19 (Grip was fried from deads).
HS Iso-lateral High Row:
1PPS+25x8
2PPS+10x6
3PPSx3--drop--2PPSx5--drop--1PPSx15
20 pound jump on deads felt great.. I will test the grip a little more on them next week.
Shoulders/Triceps Monday 1.12.09
Military Press:
Warm-up
4x10-6
Skullcrushers:
4x8-6--double drop set--
DB Side Lateral Raises:
25x13
25x13
25x13
25x13
Rope Tricep Pushdown:
3x10-8
--Alternating With--
Face Pulls:
3x10
Seated Calf Press (Single Leg):
22.5x75
Being sick held me back today but I still put in the work. Each day I'll feel better I'm sure. Hit a rep PR on side laterals, nothing else worth noting.
Legs/Biceps Wednesday 1.14.09
Power Clean to Front Squats:
Warm-up
160x6
EZ BB Curl:
100x4
100x4
100x4
100x3
100x2
BB Front Squats:
185x8
205x4
BB Back Squat:
190x20
SLDL:
Warm-up
200x12
200x6
Alternating DB Curls:
35x10
45x7
55x1--drop--35x8
Low volume. Didn't feel like what's left of my cold held me back though.
Chest Friday 1.16.09
DB Incline Press:
60sx8
70sx6
80sx4
90sxfail
55x12
Decline BB Press:
135x10
165x7
195x4
215x1--drop--185x5--drop--135x8
Smith Incline Press:
95x15
135x7
165x5--drop--115x6--drop--95x4
Cable Crosses (Upper Chest):
3x15-4 with double drop on 3rd set.
Hitting 80s for 4 felt good. Wanted to do incline BB but the gym was too crowded.
Back/Traps Sunday 1.18.09
Bent BB Rows:
Warm-up
155x8
175x6
195x4 (Focused on bending more and getting a better squeeze on these first three sets. Succeeded)
215x5 (Only got a partial squeeze on these but still felt it)
Kroc Rows:
60x8
90x22 (Beat previous PR of 19).
HS Iso-lateral High Row:
1PPSx8
2PPSx6
3PPSx4--drop--2PPSx5--drop--1PPSx20 (Again focused on getting a really good squeeze on these without cheating).
Close-grip Chin Ups:
BWx6
BWx6
BB Shrugs (Front/Back):
135x12/135x12
225x8/225x5--drop--135x10/135x10
Shoulders Monday 1.19.09
1 Power Clean + Military Presses:
Warm-up
105x10
111x10
111x10
141x3
111x11--push--12--push--13 (Felt really strong on these today)
DB Side Lateral Raises:
30x8
30x8
30x8
30x8
DB Bent Lateral Raises:
35x14
35x14
35x14
35x14
Hanging Leg Raises:
BWx20
BWx15
BWx7 (Kept tempo slow with hold at top on all of these sets)
It's nice to have days where you just blow through everything
Arms Wednesday 1.21.09
Straight BB Curls:
100x5
100x5
100x3
100x4
100x3
Decline CGBP:
Warm-up
185x8
205x6
225x4
235x2
135x14
Alternating DB Curls:
35x10
45x8
55x2
35x12
Skullcrushers:
80x10
80x10
80x8
80x7
Seated Calf Press (Single Leg):
25x100
--------------------------------------------
Everything moved up except for skullcrushers. Pretty good workout considering I got 3 hours sleep last night (overload of electrical engineering homework). Legs tomorrow =)
Legs Thursday 1.22.09
BB Front Squat:
Warm-up
185x10
205x6
BB Back Squat:
195x14
SLDL:
Warm-up
220x10
220x10
220x6
220x5 (Last two sets were due to grip failure)
Walking DB Lunges:
50x10
50x10
------------------------------------
Front squats felt great, that's it.
No workout today. Just wanted to chime in that my calves hurt like a bitch.
Chest Saturday 1.24.09
Incline BB Press:
Warm-up
135x8
155x6
175x3
135x8 (Going to try new rep scheme next week, because this one isn't working).
Decline BB Press:
135x10
165x8
195x3
115x9
Wide-grip Dips:
BWx14
BWx14
BWx6
Cable Crossovers (Inner/Upper Chest)
30x12
30x12
Back Sunday 1.25.09
Deadlift:
Warm-up
265x8
285x6
305xfail (Grip just couldn't hold this for some reason).
305x6 (Straps)
325x4 (Straps)
Bent BB Row:
Warm-up
155x10
175x8
195x6
195x3 (Kept form tight on all of these).
135x8--drop--95x4 (Was wiped out already at this point).
Kroc Rows:
60x8
90x23--strapped up--5
HS Iso-lateral High Row:
1PPSx10
2PPSx8
3PPSx4
Chin-ups:
BWx8
BWx5
Put the work in. Felt solid. Grip is frustrating as usual, but my kroc rows improved so that's something to be happy about.
Shoulders Monday 1.26.09
Military Press:
Warm-up
115x8
115x8
115x6
115x5
90x4--push--5--push--6
DB Side Laterals:
30x9
30x9 (Quit after this, shoulder just felt off)
Face Pulls:
3x8-12
I'm really liking the way my military press is going. Hopefully it keeps steadily progressing.
Arms Wednesday 1.28.09
Straight BB Curls:
Warm-up
100x5
100x5
100x5
100x4
100x4
Skullcrushers:
80x10
80x10
80x9
80x8
Alternating DB Curls:
35x10
45x8
55x3
35x13
Rope Pushdowns:
100x12
100x12
100x10--switch to straight bar--100x12--drop--50x20
Solid. Legs tomorrow.
Legs Thursday 1.29.09
BB Front Squats:
Warm-up
165x10
185x10
205x8
BB Back Squat:
195x15
SLDL:
Warm-up
220x10
220x10
220x10
220x9 (Grip improved and only fell one rep short today).
Leg Extensions superset with Seated Leg Curls:
3x15-12
Growing to love front squats far more than back squats. Scares me a little bit.
Chest Saturday 1.31.09
Incline BB Press:
135x8
135x8
135x8
135x8
Decline BB Press:
135x8
135x8
135x10
Hanging Leg Raises:
BWx20
BWx20
Incline Smith Press:
105x17
115x15
125x12--drop--95x7
Cable Crossover (Upper Chest):
30x15
30x15
Back Monday 2.3.09
Deadlift:
Warm-up
265x8
285x8 (Chalked up here. Made my grip a lot more solid)
305x6 (Form was pretty good on these)
265x8
Bent BB Row:
Warm-up
165x8
165x8
165x6--no hold--7--no hold--8
165x6--no hold--7--no hold--8
Kroc Rows:
60x10
90x24
HS Iso-lateral High Row:
1PPSx12
2PPSx10
3PPSx2--drop--2PPSx4--drop--1PPSx10
HS Pullover:
2Px15
2Px15
DB Shrugs:
95x9
95x7
Chalk worked well. Didn't want to strap up this workout.
Shoulders Tuesday 2.3.09
Military Press:
Warm-up
115x8
115x8
115x7--slight push--8
115x5--push--6--push--7--push--8
Side DB Lateral Raises:
30x9
30x9
30x9
30x9--drop--17.5x15
Face Pulls:
50x12
50x12
50x12
50x15
Seated Calf Press (Single Leg):
35x75
Arms Saturday 2.7.09
Straight BB Curl:
100x5
100x5
100x5
100x5
100x5
Decline CGBP:
Warm-up
175x12
195x7
215x3
145x14
Alternating DB Curls:
35x12
45x8
55x3
Skullcrushers:
80x10
80x5--switch--CGBP
Kept a really fast pace through all of this. Took a little toll on my strength at the end. Straight BB Curls felt really light though, if all goes well I should be curling 110 soon.
Legs Sunday 2.8.09
BB Front Squat:
Warm-up
165x10
185x10
205x10
215x4
SLDL:
Warm-up
225x8
225x8
225x8
225x8 (Grip was great today!)
Walking DB Lunges:
50sx12/12
50sx12/12
50sx12/12
50sx13/13
Kneeling Leg Curl:
50x10
70x8
80x6
100x5--drop--50x10
Spent a lot of time teaching front squats and SLDL to people so the workout took a while but I felt really strong on everything which was great.
Chest Tuesday 2.10.09
Incline BB Press:
Warm-up
135x9
135x9
135x9
135x9
Decline BB Press:
135x9
135x9
135x9
135x12
Incline Smith Press:
105x20
115x17
125x15--drop--75x10
Cable Crossover (Upper Chest):
35x16
35x16
Back Thursday 2.12.09
Bent BB Rows:
165x8
165x8
165x8
165x8--no hold--9--no hold--10
Kroc Rows:
60x8
90x25
HS Iso-lateral High Row:
1PPSx8
1.5PPSx8
1.5PPSx8
1.5PPSx9
Chin-ups:
BWx7
BWx6
Hanging Leg Raises
NJC_Manhattan
02-14-09, 6:25 pm
Dude you are putting in work. keep it up!
Shoulders/Traps Friday 2.13.09
Military Press:
115x8
115x8
115x8
115x8
Side DB Lateral Raises:
30x10
30x10
30x10
30x10
Face Pulls:
50x15
50x15
50x15
50x15
--Superset With--
HS Shrugs (Front/Back):
1PPSx8/8
2PPSx8/8
4PPSx8/6
4PPSx6/6--drop--3PPSx5/5--drop--2PPSx8/8--drop--1PPSx10/10
Arms Monday 2.16.09
Straight BB Curl:
Warm-up
90x10
90x7
90x7
90x6
Decline CGBP:
Warm-up
175x10
195x8
215x6
235x2 (Wanted 4 here but wasn't focused on the first rep so cut it short).
Alternating DB Curls:
40x10
40x10
40x10
40x10
Skullcrushers:
80x10
80x10
80x10
80x10 (Was pumped to finally hit this).
Great arm workout and a great meal afterwards.
Legs Thursday 2.19.09
BB Front Squat:
Warm-up
175x8
195x8
215x6
SLDL:
Warm-up
225x9
225x9
225x8
225x6 (Grip was a bit off today)
Walking DB Lunge:
50x15/15
50x15/15
50x15/15
--alternating with--
Lying Leg Curl:
37.5x16
75x16
Chest Friday 2.20.09
Incline BB Press:
Warm-up
135x10
135x10
135x10
135x10
Decline BB Press:
145x8
145x8
145x10
145x13
Smith Incline Press:
115x18
125x11
135x8
Back Sunday 2.22.09
Deadlift:
Warm-up
265x6
295x4
330x4
353x4 PR (Huge PR for me, felt great)
Bent BB Rows:
165x9
165x9
165x9
165x9 (Lower back was exhausted on these and the holds weren't perfect but got in the reps)
One Arm DB Rows:
95x10
95x10
95x10
Chin-ups:
BWx7
BWx7
BWx6
Biceps Friday 2.28.09
Straight BB Curl:
Warm-up
100x6
100x6
100x6
100x6
100x5
Alternating DB Curls:
40x12
40x10
Pinwheel Curls:
40x7
40x6
Low Cable Curl (Straight Bar):
3x8-15 with dropset
Miscellaneous Abs
Shoulders Thursday 2.27.09
Military Press:
115x9
115x9
115x8
115x6
Side DB Lateral Raises:
3x10
Face Pulls:
60x8
60x8
60x8
60x8
Triceps Saturday 2.29.09
Decline CGBP:
Warm-up
175x10
195x7
215x4
175x8--drop--135x4
Skullcrushers:
90x3
70x12
70x12
70x6 (Incline)
V-Bar Pushdowns:
100x15
120x12
Stackx7--drop--60x20
Legs Friday 3.6.09
Leg Extensions:
3x20-12
Leg Press:
1PPSx10
2PPSx20
3PPSx30 (Legs were already shaking after these).
Lying Leg Curl:
87.5x12
115x8
142.5x6
BB Front Squat:
135x10
165x12
165x6
SLDL:
Warm-up
155x12
175x12
200x12
Finally got back in the gym and killed legs. Felt great!
Chest Saturday 3.7.09
Incline BB Press:
Warm-up
145x8
145x8
145x8
145x8
Decline BB Press:
155x8
155x8
155x8
155x8
Incline Smith Press:
115x16
125x13
135x11
Wide-grip Drips:
BWx12
BWx13
Progress!
Back Tuesday 3.10.09
Bent BB Row:
Warm-up
165x9
165x9
165x9
165x9 (Holds were solid)
One-Arm DB Row:
Warm-up
95x12
95x12
95x12
HS Iso-Lateral High Row:
1PPSx10
2PPSx10
2PPSx9
Chin-ups:
BWx8
BWx7
Seated Calf Raise:
70x75
Shoulders/Traps Wednesday 3.11.09
BB Military Press:
Warm-up
115x9
115x9
115x7
125x4 (Last w/push)--drop--75x2--drop--barx7
Seated Side DB Lateral Raises:
27.5x10
25x9
20x9
--superset with--
Seated Front DB Raises:
27.5x10
25x8
20x9
--superset with--
Seated DB Shoulder Press:
27.5x6
25x6
20x9
Face Pull:
60x9
60x9
60x9
60x9
--giant set with--
HS Shrug Machine (Back/Front):
1PPSx12/12
2PPSx12/12
4PPSx10/10
4PPSx10/10--drop--3PPSx10/10--drop--2PPSx10/10--drop--1PPSx20 (With pushes at the end of each weight on the dropsets)
Arms Friday 3.13.09
Straight BB Curl:
Warm-up
100x7
100x7
100x6
100x5
100x4--RP--2
Decline CGBP:
Warm-up
175x10
195x6
225x2
225x1
225x3 (Really good control on this last set)
Alternating DB Curl:
40x12
40x10
Preacher Curl:
60x8
60x5--help--6--help--7--help--8 (Extra slow negative on last rep)
Dips:
Warm-up with BW
BW+25x10
BW+45x10
BW+45x8
BW+70x4--drop--BWx7
Reverse-Grip Skullcrushers:
35x10
35x10 (These felt a little bit weird because my shoulders were tired from dips)
Legs Saturday 3.14.09
Leg Extension:
3x20-10
Leg Press:
1PPSx10
2PPSx20
3PPSx30
4PPSx8
Lying Leg Curl:
87.5x16
115x12
145x5
Front Squat:
Warm-up
165x12
165x8
SLDL:
Warm-up
195x10
225x10
255x4
Chest Monday 3.16.09
Incline DB Press:
Warm-up
65x8
65x8
75x8
75x8
Decline BB Press:
Warm-up
155x9
155x9
155x9
155x9
Incline Smith Press:
115x16
125x14
135x13
Wide-Grip Dip:
BWx15
BWx15
Pushups:
BWx14
BWx12
BWx10
Back Tuesday 3.17.09
Deadlift:
Warm-up
287x8
309x6
309x3
T-Bar Row (Old School):
95x15
145sx12
195x10--drop--145x10--drop--95x15 (loved these)
HS Pulldown:
1PPSx12
1.5PPSx10
2PPSx6
65PSx10--drop--50PSx8--drop--25PSx20
Hanging Leg Raises
Shoulders Wednesday 3.18.09
Military Press:
Warm-up
95x5
115x5
135x5
155x2--push--3--push--4
Seated Side DB Lateral Raise:
22.5x14
22.5x9
22.5x8
--superset with--
Seated Front DB Raise:
22.5x8
22.5x8
22.5x8
--superset with--
Seated DB Shoulder Press:
22.5x10
22.5x10
22.5x10
Bent DB Lateral Raise:
35x12
35x10
35x10
Arms Sunday 3.22.09
Straight BB Curl:
Warm-up
100x7
100x7
100x7
100x7
100x7
Decline Skullcrushers:
80x12
80x12
80x11
80x9
Alternating DB Curls:
40x10
40x8
40x7
40x6
V-Bar Pushdown:
60x15
80x12
100x8--drop--50x15
Abs:
Pop-ups
Legs Monday 3.23.09
Leg Extensions:
3x20-10
Leg Press:
1PPSx10
2PPSx20
3PPSx30
4PPSx15
Lying Leg Curl:
3x15-7
BB Front Squat:
135x8
165x12
185x10
SLDL:
Warm-up
185x8
225x5
255x5
285x3
Grip Work (DBs):
100x30s
110x30s
110x30s
Chest Wednesday 3.25.09
Incline DB Press:
Warm-up
70x9
70x9
70x9
70x9
Flat DB Press:
70x8
60x10
60x10
60x13
Chest Dip:
BWx16
BWx16
Smith Incline Press:
115x18
135x16
155x8
95x30
Smith Calf Raise on Box:
1PPSx20
2PPSx14
3PPSx7
--superset with--
Leg Press Calf Raise:
2PPSx?
3PPSx?
4PPSx?
Pushups until failure x 3
Back Thursday 3.26.09
T-Bar Row:
2Qsx8 (Warm-up)
5Qsx15
6Qsx10
6Qsx10--drop--4Qsx6--drop--2Qsx10
One Arm DB Row:
60x8
110x8
110x8
110x8 (These were awesome, I wish UCLA had heavy DBs)
Lat Pulldown:
100x8
140x10
170x10
80x15
Lat Pulldown Pullovers:
40x10
40x10
40x10
Shoulders Friday 3.27.09
Hang Clean and Military Press:
75x8
105x8
125x6
145x5
165x2--push--3--push--4--push--5
Seated Side DB Lateral Raise:
22.5x12
22.5x12
22.5x12
--superset with--
Seated Front DB Raise:
22.5x10
22.5x10
22.5x10
--superset with--
Seated DB Shoulder Press:
22.5x12
22.5x12
22.5x12
Face Pull:
27.5x12
27.5x12
27.5x12
27.5x12
Smith Machine Shrug (Front/Back):
1PPSx15/15
2PPSx15/15
2.5PPSx8/8--drop--2PPSx5/5--drop--1PPSx12/12
Arms Monday 3.30.09
Preacher Curl:
40x10
60x8
80x6
80x6
80x5
40x10--switch to wide grip--10
Decline CGBP:
Warm-up
175x8
205x6
235x3
135x15
Alternating DB Curl:
40x10
40x7
40x8
40x8
Decline Skullcrusher:
70x20
70x12
70x9
--superset with--
Dip Machine:
80x15
80x12
80x8--drop--50x15
One Arm Preacher Machine Curl:
10x10
10x8
10x6
Legs Tuesday 3.31.09
Leg Extension:
3x20-8
Leg Press:
1PPSx10
2PPSx20
3PPSx30
4PPSx20 (This was tough)
Lying Leg Curl:
3x16-8
Front Squat:
Warm-up
135x8
165x12
195x6
SLDL:
Warm-up
185x8 (Lower back was totally fried from front squats so I just called it a day)
Back Friday 4.3.09
Rack Pull (Just above knee):
Warm-up
315x7
405x6 (Straps on)
455x5
495x3 (Saw stars during this set. It was awesome)
Old School T-Bar Row:
50x15
100x15
150x9
160x7--drop--100x6--drop--50x15
Chin-up:
BWx7
BWx7
BWx3 (This set done with very slow negative)
Lat Pulldown Pullover:
30x15
60x10
60x8
Rack pulls were really fun.
Shoulders Saturday 4.4.09
Military Press:
Warm-up
115x9
115x9
115x9
115x8 (SO CLOSE on this one)
Seated Side DB Lateral Raise:
25x8
25x8
25x8
--superset with--
Seated Front DB Raise:
25x8
25x8
25x8
--superset with--
Seated DB Shoulder Press:
25x8
25x8
25x8
Face Pull:
65x12
70x10
70x10
70x10
Arms Monday 4.6.09
Preacher Curl:
40x10
80x6
80x6
80x4
40x10narrow--4wide
Decline CGBP:
Warm-up
175x5
205x5
235x5
245x2 PR!
Alternating DB Curl:
40x9
40x9
40x9
40x9
Incline Skullcrusher:
70x12
70x12
70x8
--superset with--
Dip Machine:
180x13
180x13
180x9--drop--90x10
One Arm Preacher Machine Curl:
10x10
10x9
10x5
Legs Tuesday 4.7.09
Leg Extension:
3x18-10
Leg Press:
1PPSx10
2PPSx20
3PPSx30
4PPSx15--drop--2PPSx15
Lying Leg Curl:
3x17-6
*Fire Alarm Goes Off in Gym, 20 Minute Break - Sucks ASS*
Front Squat:
135x8
175x8
205x5
225x5
SLDL:
205x8
205x8
205x8
Lethal_Banana
04-08-09, 6:35 pm
Great work with those legs! Shit with that fire alarm man, gets you off of your rhythm.
Keep hitting it hard!
Cheers,
LB
Great work with those legs! Shit with that fire alarm man, gets you off of your rhythm.
Keep hitting it hard!
Cheers,
LB
Ya the fire alarm throws off the rhythm for sure but gotta persevere. Life will always throw you curveballs. Thanks for the support LB.
Chest Thursday 4.9.09
Incline BB Press:
Warm-up
135x10
165x5
185x5
205x1 then fail (So psyched about 185x5)
Decline BB Press:
Warm-up
155x9
155x9
155x9
155x12
Incline Smith Press:
115x16
135x14
155x11
Chest Dip:
BWx15
BWx11
Back Friday 4.10.09
Deadlift:
Warm-up
275x5
307x5
343x5 (Straps on)
373x4 PR! (In 2 weeks I'm going to pull 400, can't wait)
Old School T-Bar Row:
2Qsx15
4Qsx15
6Qs+15x10
6Qs+20x8--drop--5Qsx6--drop--3Qsx12
Chin-up:
BWx7
Wide-grip Pull-up:
BWx3
Neutral-grip Pull-up:
BWx5
Lat Pulldown Pullover:
60x12
50x12
Deadlifts were awesome. Can't wait for 400.
Shoulders Saturday 4.11.09
Military Press:
Warm-up
115x9
115x9
115x9
115x7
Seated Side DB Lateral Raise:
25x9
25x9
25x9
--superset with--
Seated Front DB Raise:
25x9
25x9
25x9
--superset with--
Seated DB Shoulder Press:
25x9
25x9
25x9
Face Pull:
4x10-12
Miscellaneous Calves throughout.
Arms Monday 4.13.09
Straight BB Curl:
Warm-up
110x5
110x4
110x3
110x3
110x4
Decline CGBP:
Warm-up
185x5
215x5
245x3
Alternating DB Curl:
45x8
45x6
45x6
45x5
Decline Skullcrusher:
90x8
90x8
90x7
One Arm Preacher Machine Curl:
10x10
10x10
10x9--RP--10
--superset with--
Dip Machine:
180x15
180x15
190x10
Looking back, really good day in the gym.
Lethal_Banana
04-14-09, 1:36 am
Good work man! Keep hitting it hard! You're doing a lot of volume for sure!
You have any specific goals?
Cheers,
LB
Good work man! Keep hitting it hard! You're doing a lot of volume for sure!
You have any specific goals?
Cheers,
LB
Thanks for the support LB and for making me think about my goals. It's always good to reassess where I am. Short term goals are a 400 deadlift for reps, a 285 front squat for reps, and a 185 incline bench for reps. Midterm goals are a 500 deadlift, 315 front squat, and a 225 incline bench. Long term size and strength.
Legs Tuesday 4.14.09
BB Front Squat:
Warm-up
185x5
205x5
225x5
245x5
265x4
Lying Leg Curl:
3x20-8
Leg Extension:
3x20-8
Standing Leg Curl:
3x20-10
Hip Abduction:
Work up to stack + 10 for 10
Hip Adduction:
Work up to stack + 25 for 20 (Stacks go up to 295).
Perhaps that 315 front squat is closer than I thought.
Chest Thursday 4.16.09
Incline BB Press:
Warm-up
155x8
155x8
155x8
155x8
Decline BB Press:
Warm-up
165x8
165x8
165x8
165x8
Upright Incline HS:
1PPSx10
1PPSx10
Incline Smith Press:
115x17
135x14
155x9
Back Friday 4.17.09
Bent BB Row (Overhand):
Warm-up
155x10
185x8
225x6
245x4
One Arm Bent Row (Bar in corner):
50x10
100x8
100x8 (The UCLA gym only has DBs that go up to 95 so I had to go with this old school t-bar row variation)
Chin-up:
BWx9
BWx8
BWx6
HS Iso-lateral High Row:
1PPSx15
1.5PPSx10
2PPSx8--drop--1.5PPSx6--drop--1PPSx12 (focused on form, got a good squeeze)
BB Shrugs Back and Front
Shoulders Saturday 4.18.09
Power Clean and Push Press:
Warm-up
155x6
177x5
197--failed the clean twice--
Seated Side DB Lateral Raise:
25x10
25x10
25x10
--superset with--
Seated Front DB Raise:
25x10
25x10
25x10
--superset with--
Seated DB Shoulder Press:
25x10
25x9
25x11
Face Pull:
60x12
60x12
60x12
60x12
Lateral Raise Machine:
3x20-8
Arms Monday 4.20.09
Straight BB Curl:
110x5
110x4
110x3
110x2--drop--75x5 (Wrist joints were aching like none other during these sets)
Flat Bench Lockout (In Power Rack):
Warm-up
225x3
225x3
225x3 (First time doing these, getting the hang of it)
Alternating DB Curls:
45x9
45x7 (Joints again)
Dip Machine:
200x10
200x10
220x8--drop--140x15
Quick in and out today.
Legs Wednesday 4.22.09
Front Squat:
Warm-up
185x5
205x5
225x5
245x5
265x4
265x3
Lying Leg Curl:
3x20-6 with dropset at end
Leg Extension:
3x20-10
Kneeling Leg Curl:
2x15-10
Hip Abduction:
Warm-up
Stack x 15
Stack x 15
Hip Adduction:
Warm-up
Stack + 25 x 20
Stack + 25 x 12
Got really nauseous after this even though it appears to be an easy workout.
Chest Friday 4.24.09
Incline BB Press:
Warm-up
155x9
155x9
155x6
165x4
165x4
Decline BB Press:
Warm-up
135x10
165x9
185x5
205xfail (Just missed it, very weird).
Incline Smith Press:
115x18
135x14
165x7--drop--95x12
Cable Crossover:
2x10
Back Saturday 4.25.09
Deadlift:
155x5
245x5
290x5
340x3 (Strapped up)
370x1
407x1 PR! (No rounding)
424x1 Bigger PR! (Really happy about this, only slight rounding and it was a max attempt)
Pull-up:
BWx6
BWx6
BWx5
BWx5
BWx5
BWx5
BWx4
BB Shrug (Front/Back):
1PPSx10/10
2PPSx10/10
2.5PPSx0/10
3PPSx10/10 (Strapped up)
Shoulders Monday 4.27.09
Military Press:
Warm-up
115x9
115x9
115x9
115x9 (finally)
Seated Side DB Lateral Raise:
25x11
25x11
25x11
--superset with--
Seated Front DB Raise:
25x11
25x11
25x11
--superset with--
Seated DB Shoulder Press:
25x8
25x5
25x5 (Just couldn't get these up tonight)
Face Pull:
60x13
60x13
60x13
60x13
12 sets of calves were done in between the sets of the workout.
Arms Tuesday 2.28.09
Straight BB Curl:
Warm-up
110x5
110x4
110x2
85x7
Decline CGBP:
Warm-up
185x5
215x5
245x2
245x2
245x1
Alternating DB Curl:
45x8
45x8
45x6
45x4--drop--22.5x10 (good squeeze on these)
Decline Skullcrusher:
90x7
90x7
90x7
Dip Machine:
200x8
200x8
220x7--drop--somethingx12
One Arm Preacher Curl Machine:
10x12
10x10
Legs Wednesday 4.29.09
Front Squat:
Warm-up
185x5
215x5
245x5
265x5 (Got it, so happy!)
Lying Leg Curl:
3x20-6
Walking DB Lunge:
55x13/13
55x13/13
55x15/15
Kneeling Leg Curl:
60x20
90x12
110x8
--alternating with--
Leg Extension:
3x18-7
Hip Abduction:
Stackx12
DanTheMan
04-30-09, 12:55 am
i hate front squats... i can't find a comfortable grip for those. but they hurt so good. haha
i hate front squats... i can't find a comfortable grip for those. but they hurt so good. haha
I like the cross-grip personally, but ya they are awesome.
Chest Friday 5.1.09
Incline BB Press:
Warm-up
155x9
155x9
155x6
155x6
Decline BB Press:
Warm-up
165x9
165x8
165x9
165x8
Incline Smith Press:
115x18
135x14
165x7
Chest Dip:
BWx12
BWx15
Cable Crossover:
25x10
25x10
Back Saturday 5.2.09
Rack Pull (1 inch above knee):
Warm-up
335x6
445x8 (Strapped up)
485x5
515x3 (Got these close but lockout wasn't perfect)
Pull-up:
BWx6
BWx5
BWx5
BWx5
BWx4
BWx4
BWx4
Kroc Row:
Warm-up
95x15
HS Back Shrug:
2PPSx15
3PPSx10
4PPSx6--drop--2PPSx10
Shoulders 5.3.09
Military Press:
Warm-up
115x10
115x10
115x10
115x10
Seated Side DB Lateral Raise:
25x11
25x11
25x11
--superset with--
Seated Front DB Raise:
25x11
25x11
25x11
--superset with--
Seated DB Shoulder Press:
25x11
25x11
25x11
Face Pull:
60x15
60x15
60x15
60x15
5 sets of standing calves + 3 sets of seated calves + 4 sets of HS shin mixed throughout.
Arms Tuesday 5.5.09
Straight BB Curl:
105x5
105x5
105x4
105x3
105x3
Decline CGBP:
Warm-up
185x5
215x5
245x2
245x1
Alternating DB Curl:
45x8
45x8
45x6
45x6
Weighted Dip:
Warm-up
BW+45x12
BW+70x8
BW+70x8
BWx20
Legs Wednesday 5.6.09
Front Squat:
Warm-up
185x5
215x5
245x5
275x2--fail on 3rd-- (didn't keep weight on my shoulders)
SLDL:
Warm-up
215x8
215x8
Leg Extension:
4x20-8 with single leg on last set
Lying Leg Curl:
4x20-6 with single leg on last set
Hip Abduction:
Stackx20
Stack+10x15
Hip Adduction:
Warm-up
Stack+25x18+2 with help
Chest Friday 5.8.09
Incline BB Press:
Warm-up
155x9
155x9
155x7
155x8 (Form needs some work)
Decline BB Press:
Warm-up
165x5
165x5
165x5
165x5
165x5 (Got the form good on this)
Incline Smith Press:
115x18
135x15
165x7
Chest Dip:
BWx16
BWx13
Shoulders Wednesday 5.13.09
Military Press:
Warm-up
125x6
125x6
125x6
125x6
Side DB Lateral Raise:
22.5x8
37.5x8
37.5x8
37.5x8--drop--27.5x8--drop--20x10
Face Pull:
70x8
70x2--drop--60x16
60x16
60x16 (Going to keep upping the reps with 60 until I can stabilize 70 properly)
Miscellaneous Abs
Calves/Traps Thursday 5.14.09
Don't want to type up details, but this got done.
Arms Friday 5.15.09
EZ Barbell Curl:
Warm-up
100x7
100x4
100x3
70x10
70x8 (Really kept the tension on the bicep on these)
Weighted Dip:
Warm-up
BW+45x10
BW+70x10
BW+70x8
BWx15
Alternating DB Curl:
45x8
45x5
45x4
45x3
Skullcrusher:
70x20
70x15
70x14
Straight Bar Cable Curl:
3x12-8 with dropset on last set
Straight Bar Pushdown:
3x18-6 with dropset on last set
Legs Sunday 5.17.09
Front Squat:
Warm-up
185x8
215x8
135x20 (Kept tension on quads--did this after back squats)
Back Squat (Wide stance):
Warm-up
185x8
205x8
SLDL:
Warm-up
185x8
225x8
Leg Press Calf Raise (Single Leg):
Worked up to 1PPS+35 (Did about 8 sets of these mixed in throughout the workout)
Kept it light and short today since my knee was feeling sketchy earlier in the week.
Chest Tuesday 5.19.09
Flat BB Press:
Warm-up
195x5
210x2
Weighted Chest Dip:
Warm-up
BW+45x8
BW+70x8
BWxtofailure
Incline Smith Press:
115x20
135x15
165x10
Felt good to mix it up. Maybe we'll see if I can get my flat BB up to a set of 225x5 within the next couple months.
Back Wednesday 5.20.09
Rack Pull (1 inch above knee):
Warm-up
335x3
365x8 (Strapped up)
445x6
495x5
335x15
Pull-up:
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4--pause--1
Kroc Row:
Warm-up
95x7 (Was dead, didn't have the energy to pump these out like usual).
Shoulders Friday 5.22.09
Military Press:
Warm-up
125x7
125x7
125x7
125x10
Seated Side DB Lateral Raise:
25x12
25x12
25x12
--superset with--
Seated Front DB Raise:
25x12
25x12
25x12
--superset with--
Seated DB Shoulder Press:
25x12
25x7
25x7
Face Pull:
60x17
50x12
50x12
50x12
Leg Press Calf Raise worked up to 2 PPS 1 foot and 3 PPS 2 feet. Seated calf raise 2 plates + 25 for ~ 15. HS shin 30 x ~12
Arms Monday 5.25.09
EZ Bar Curl:
Warm-up
100x6
100x6
100x5
70x12
70x9
Decline CGBP:
Warm-up
185x5
205x5
225x5
245x1
Alternating DB Curl:
45x8
45x7
45x4
45x3
Skullcrusher:
70x20
70x18
70x15
Straight Bar Cable Curl:
45x16
80x12
110x8
110x5--drop--50x7
Straight Bar Pushdown:
100x20
140x13
165x8--drop--80x15
Quads Tuesday 5.26.09
Front Squat:
Warm-up
185x5
215x5
245x5
275x4
Back Squat:
Warm-up
185x5
225x5
245x5
Front Squat:
145x20
Simple is beautiful.
Chest Thursday 5.29.09
Flat BB Press:
Warm-up
190x5
205x1
205x1
Incline DB Press:
Warm-up
60sx8
70sx6
80sx3
80sx3
Incline Smith Press:
115x18
155x12
175x7 (Smith numbers are going up)
Back Friday 5.29.09
Deadlift:
Warm-up
309x8 (Grip PR)
343x6 (Strapped up)
375x5
Pull-up:
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx5
BWx4
BWx3
BWx3
Shoulders Sunday 5.31.09
Military Press:
Warm-up
125x8
125x8
125x8
125x9--push--10
DB Side Lateral Raise:
Warm-up
35x8
35x8
35x8
35x8
Face Pull:
60x17
60x17
60x17
60x17
Arms Tuesday 6.2.09
EZ Barbell Curl:
Warm-up
100x6
100x6
100x6
70x12
70x12
Weighted Tricep Dip:
Warm-up
BW+45x10
BW+70x12
BW+90x5
BWx20
Alternating DB Curl:
45x7
45x7
45x6
45x3
Skullcrusher:
70x20
70x19
70x11 (Not sure what happened on this one)
Lifefitness Bicep Machine:
30x20
50x14
70x6--drop--35x9 (Really liked this machine, had a great feel to it)
Straight Bar Pushdown:
100x20
130x16
165x9--drop--80x20
Legs Wednesday 6.3.09
Front Squat:
Warm-up
185x5
215x5
245x5
275x1 (Bad walk-out)
275x1 (Didn't have control in the bottom)
Back Squat:
Warm-up
185x5
215x5
245x6
Front Squat:
150x20
Kneeling Leg Curl:
75x16
105x11
Lying Leg Curl (Unilateral):
30x15
42.5x10
Chest Friday 6.5.09
Incline BB Press:
Warm-up
145x8
165x6
185x4
185x1
Explosive Flat Smith Press:
Warm-up
115x4
115x4
115x4
115x4
115x4
115x4
115x4
115x4
HS Upright Chest:
1 PPS x 8
1.5 PPS x 6
1.5 PPS x 5
.5 PPS x 20
.5 PPS x 20
Back Monday 6.8.09
Rack Pull:
Warm-up
315x9 (Grip PR)
365x5
415x5
465x5
505x3 (Kinda strained my middle back on this one, we'll see how it feels tomorrow morning)
Weighted Pull-up:
Warm-up
BW+25x3
BW+25x3
BW+25x3
BW+25x3
BW+25x3
BWx6
Ya, definitely strained my back last night. O well, mistakes are how you learn. I'll just have to hit everything hard this week without involving my back.
Shoulders Tuesday 6.9.09
Seated BB Shoulder Press:
Worked up to a top set of 165x3
115x11
One Arm Seated DB Lateral Raise:
Warm-up
40x6
40x6--drop--25x13
40x6 (2 arm standing)--drop--25x9 (1 arm standing)
Face Pull:
60x18
60x18
60x18
60x18
Really good workout. Glad I bounced back today after yesterday's messed up session. Back is feeling pretty good considering it felt really bad this morning.
Arms Thursday 6.11.09
EZ Bar Curl:
Warm-up
100x7
100x7
100x6
70x13
70x12
Smith Kaz Press:
Warm-up
135x6
135x6
Alternating DB Curl:
45x8
45x7
45x5
45x5
Dip Machine:
Warm-up
180x15
200x11
220x6
Lifefitness Bicep Machine:
30x20
50x17
70x10--drop--35x10
Straight Bar Pushdown:
100x20
130x18
165x11--drop--90x16
good sessions bro. hope the back gets better soon
good sessions bro. hope the back gets better soon
Thanks for the support bro (EDIT: just read your thread, I guess I should change that to girl?). The back is already feeling much better. Honestly, the strain couldn't have happened at a better time, because for the next few weeks I'm going to get back to some heavy rowing as I'll have access to DBs over 100 until July. 3 weeks off of deads and rack pulls, and I'll be fresh and ready to hit them hard again when I head back to UCLA.
Thanks for the support bro (EDIT: just read your thread, I guess I should change that to girl?). The back is already feeling much better. Honestly, the strain couldn't have happened at a better time, because for the next few weeks I'm going to get back to some heavy rowing as I'll have access to DBs over 100 until July. 3 weeks off of deads and rack pulls, and I'll be fresh and ready to hit them hard again when I head back to UCLA.
ahaha... if u want! i got used to being called ''bro'' lol
well im glad it wasnt something to serious and u'll be having with some heavy DB.
have a nice weekend
Chest/Hams Saturday 6.13.09
Incline Smith Press:
115x20
145x17
175x12
195x5--DC RP--7--DC RP--8 (Shouldn't have gone this heavy on Smith, no issue but next time I'll keep the bottom of my rep range at 8)
HS Upright Chest:
25PSx20
35PSx16
45PSx12
70PSx8
Incline DB Press:
60x12
60x9
Lying Leg Curl (Single leg)
35x20
50x14
65x8
Seated Leg Curl:
3x15-8
be careful with the smithy, has the reputation to screw up shoulders! lol
well done bro
Thanks V. Ya, I am definitely keeping it in mind. I'm going to make sure I don't drop below 7 or 8 reps on it, and I'm going to kick my shoulder stretching up a notch.
Quads Sunday 6.14.09 @ 24 hr fitness--Sunnyvale, CA
Single Leg - Leg Press:
1PPSx12 (This was a bit heavy to start to dropped down to loosen up more)
25PSx20
35PSx16
1PPSx16 (My leg press sure doesn't match my front squat, but addressing weaknesses is the name of the game)
Hack Squat Machine:
1PPSx20
1.5PPSx17
2PPSx15
Leg Extension:
70x20
95x12
115x7
Hip Abduction Machine:
150x20
170x13
Stack (190)x8
Mile jog for cardio since I don't walk 45 minutes around campus anymore.
Totally fried my quads today, awesome workout even if the weight wasn't that heavy.
Vaze_06
06-15-09, 12:29 am
short and sweet, tho u better give me some squat next time lol jk!
short and sweet, tho u better give me some squat next time lol jk!
Believe me, I kept eyeing the power rack today like a fat kid on a cupcake, but I told myself I'm going to take it easy on the back still. 275x5 front squat will be going up soon.
Believe me, I kept eyeing the power rack today like a fat kid on a cupcake, but I told myself I'm going to take it easy on the back still. 275x5 front squat will be going up soon.
ahah, i know what u mean. there is always one u prefer over the others. need to restrain yourself from going to hug it and say ''i missed u baby'' lol
tho good call, no point of risking an other injury. the rack wont go anywher anyways!
well gravity will be pushing u down, but im sure u'll bring that crap back up =p
ahah, i know what u mean. there is always one u prefer over the others. need to restrain yourself from going to hug it and say ''i missed u baby'' lol
tho good call, no point of risking an other injury. the rack wont go anywher anyways!
well gravity will be pushing u down, but im sure u'll bring that crap back up =p
Lol the "I missed u baby" made me laugh. Chest / Shoulders coming right up.
Chest/Shoulders Tuesday 6.16.09
Low-Incline Smith Press:
185x10
Flat DB Press:
70x11
70x9
High-Incline Smith Press:
145x9 (A lot of people love these, but honestly I think I'm going to stick to free-weight)
One Arm Seated DB Side Lateral:
40x8
Reverse Pec Deck:
90x8
*Note: All sets listed are top sets that were ramped up to*
Back Wednesday 6.17.09
*Sets are ramped to top set unless otherwise stated*
Pull-up:
BWx10
BWx7
T-Bar Row (4 sets 8-15):
150x10
175x8 (Wanted to try this, form could've been better)
Kroc Row:
110x15 (Really happy with this, killed it)
Chin-up:
BWx8
BWx6
BWx6
Front/Back BB Shrug:
135x10/10
225x10/10
315x10/10 (Strapped in)
Solid day. Arms tomorrow if my bis feel rested.
Vaze_06
06-17-09, 11:43 pm
trust me bro.. every PL and BB cheats on their wifey and gf with a power rack LOL
nice sessions, tho Kroc row?
trust me bro.. every PL and BB cheats on their wifey and gf with a power rack LOL
nice sessions, tho Kroc row?
Kroc row = One big set of one-arm db row for 15-30 reps.
http://www.youtube.com/watch?v=D7jAIdoORxI
im seriously freaky speechless..... the lil manhood i had just disappeared .... lol
fucking nuts!! i know how much of a pain in the ass it is to do +15 on One Arm DB Row.. used to do it before and i would more than happy if i was u!!...
damn think the DB is bigger than my head.. and i have a Big Head... AHhahah j-k =p
Arms Thursday 6.18.09 @ 24 hr fitness--Sunnyvale, CA
*Ramping to top sets*
EZ-Barbell Curl: 5 sets
105x7
70x16
Smith Kaz Press: 5 sets
145x7
Alternating DB Curl: 4 sets
45x8
45x8
45x6
45x5 (+2 from LT)
Dip Machine: 5 sets
270x11
DB Hammer Curl: 2 sets
37.5x7
37.5x8
Straight Bar Tricep Pushdown: 4 sets
100x7
50x20
Chest/Hams Saturday 6.20.09 @ 24 hr fitness--sunnyvale, ca
Low-Incline Smith Press:
185x12
Flat DB Press:
70x14
Pec Deck:
90x15
Lying Leg Curl:
65x17
Seated Leg Curl:
50x15
Psyched. Double BBQ time.
Single Leg - Leg Press: 4 sets
25 PSx20
35 PSx17
1P PSx14
55 PSx12
Hack Squat Machine: 3 sets
1P PSx20
70 PSx18
105 PSx12
Single - Leg Extension: 3 sets
3x20-8
*2 weeks in a row limping out of the gym.
Abs/Calves Monday 6.22.09 @ 24 hr fitness
*ramp
Single Leg Standing Calf Raise: 3 sets
2P PS x 8
Single Leg - Leg Press Calf Raise: 3 sets
2P PS x 11
Standing Ab Rope Crunch: 4 sets
100 x 16
Hanging Leg Raises: 2 sets
BW x 20
BW x 20
Chest/Shoulders Tuesday 6.23.09 @ 24 Hr Sunnyvale, CA
*ramping
Low-Incline Smith Press: 4 sets, 185x13 (+1)
Flat DB Press: 3 sets, 70x15 (+1) // move up next week
Seated BB Shoulder Press: 4 sets, 135x9 // couldn't adjust the seat as I wanted it, should be ~11
Seated One-Arm DB Side Lateral Raise: 3 sets, 40x12 (+4)
Reverse Pec Deck: 3 sets, 90x18 (+10) // move up next week
--alternating with--
Pec Deck: 3 sets, 90x20 (+5) // move up next week
Felt good, solid pump. Hopefully I'll hit the top of my rep range for low-incline smith press next chest session.
Back Wednesday 6.24.09
*ramped
Pull-up: 2 sets, BWx9, BWx9 (+1)
T-Bar Row: 3 sets, 150x16 (+6) // move up weight next time
Kroc Row: 2 sets, 110sx17 (+2)
Chin-up: 3 sets, BWx7, BWx7, BWx6
DB Shrug: 2 sets, 110sx20
Arms tomorrow.
Tris/Hams Thursday 6.25.09 @ 24 Hr Fit, Sunnyvale, CA
JM Smith Press: 4 sets, 145x14 (+7) // UP, start of a good workout
Dip Machine: 4 sets, 270x18 (+7) // UP
Straight Bar Pushdown: 4 sets, 100x11 (+4)--drop--60x15 (+10 lbs)
Lying Leg Curl: 3 sets, 70x11 (+5 lbs)
Seated Leg Curl: 2 sets, 55x12 (+5 lbs)
*Tris just shot up in weight this week. Happy day.
Chest/Bis Saturday 6.27.09 @ 24 hr fit, Sunnyvale, CA
Low-Incline Smith Press: 185x15 (+2) // UP
Flat DB Press: 75x11 (+5 lbs)
Pec Deck: 100x7
EZ BB Curl: 105x8 (+1)
Alternating DB Curl: 50x4
Preacher Curl Machine: 70x8
Quads Sunday 6.28.09 @ 24 hr fit, Sunnyvale, CA
Single Leg - Leg Press: 3 sets, 110x20 (+8) // UP
Hack Squat Machine: 3 sets, 220x12 (+10 lbs)
Leg Extension: 4 sets, 110x15
Kingquads
06-29-09, 2:41 am
Back Wednesday 6.24.09
*ramped
Pull-up: 2 sets, BWx9, BWx9 (+1)
T-Bar Row: 3 sets, 150x16 (+6) // move up weight next time
Kroc Row: 2 sets, 110sx17 (+2)
Chin-up: 3 sets, BWx7, BWx7, BWx6
DB Shrug: 2 sets, 110sx20
Arms tomorrow.
nice to see people use kroc rows!!!! nice workout bro
nice to see people use kroc rows!!!! nice workout bro
Thanks KQ. Kroc rows kick ass. Good way to up the intensity.
Chest/Shoulders Tuesday 6.30.09 @ 24 hr fit, Sunnyvale, CA
Low-Incline Smith Press: 4 sets, 195x11 (+10 lbs)
Flat DB Press: 3 sets, 75x14 (+3)
Seated BB Shoulder Press: 4 sets, 135x10 (+1) // ehh might stick with standing here
Seated One-Arm DB Side Lateral Raise: 3 sets, 40x15 (+3)
Reverse Pec Deck: 3 sets, 100x16 (+10 lbs) // UP
--alternating with--
Pec Deck: 3 sets, 100x13 (+6)
*hit up all you can eat sushi with the guys afterwards for PWO, delicious.
Back Thursday 7.2.09 @ 24 hr fit, Sunnyvale, CA
Pull-up: 2 sets, BWx6, BWx6
T-Bar Row: 4 sets, 170x12 (+20 lbs)
Kroc Row: 2 sets, 110x19 (+2)
Chin-up: 2 sets, BWx7, BWx6
--alternating with--
Seated Cable Row: 2 sets, 130x10
Lat Pulldown Pullover: 2 sets, 50x15, 50x20
DB Shrug: 3 sets, 110sx20, 110sx21 (+1 set and +1 rep) // Strapped in for these
Leave for UCLA tomorrow. Research here I come.
DanTheMan
07-02-09, 11:32 pm
no deadlifts?? haha lookin good my man, have fun with ucla
no deadlifts?? haha lookin good my man, have fun with ucla
Hah, they'll be back soon I think. Weather is perfect here in LA. I'm sitting outside by our library and campus is completely empty. Awesome 4th of july.
Tris/Hams Saturday 7.4.09 @ Wooden Center, UCLA
JM Smith Press: 4 sets, 155x10 (+10 lbs)
Dip Machine: 3 sets, 220x10 // Heavier than the one at 24 hr
Bent Bar Pushdown: 3 sets, 165x17 (+6)
Single Leg - Lying Leg Curl: 4 sets, 50x15
Single Leg - Kneeling Leg Curl: 3 sets, 90x10
--alternating with--
SLDL: 3 sets, 135x10
Chest/Bis Sunday, 7.5.09 @ Wooden Center, UCLA
Low-Incline Smith Press: 4 sets, 195x12 (+1)
Flat DB Press: 3 sets, 75x13
Pec Deck: 2 sets
EZ-Barbell Curl: 4 sets, 105x9 (+1)
Alternating DB Curl: 3 sets, 45x8
Lifefitness Curl Machine: 70x15
*Shouldn't have done this the day after tris, o well, it's how you learn.
Quads Monday 7.6.09 @ Wooden Center, UCLA
Single Leg - Leg Press: 4 sets, 150x6 (+40 lbs)
Back Squat: 4 sets, 265x4
Leg Extension: 4 sets, 105x15
Chest/Shoulders Wednesday 7.8.09 @ Wooden Center, UCLA
Low-Incline Smith Press: 4 sets, 195x13 (+1)
Flat DB Press: 3 sets, 75x15 (+1) // UP
Military Press: 4 sets, 135x10 (+10 lbs) // Slight leg push on last rep
Seated One-Arm DB Side Lateral Raise: 3 sets, 45x10 (+5 lbs)
Reverse Pec Deck: 3 sets, 115x15
--alternating with--
Pec Deck: 2 sets, 115x12
*Good day. Very pleased.
Back Thursday 7.9.09 @ Wooden Center, UCLA
Bent BB Row: 5 sets, 215x11
Pull-up: 5 sets, BW+25x2, 2 sets, BWx5
Chest-Supported T-Bar Row: 3 sets, 70x12
Pull-down Pullover: 2 sets, 60x12
Rear HS Shrug: 4 sets, 360x10 // Strapped-up
Arms Friday 7.10.09 @ Wooden Center, UCLA
JM Smith Press: 4 sets, 155x11 (+1) // Need to set up higher
Dip Machine: 3 sets, 220x12 (+2)
Tricep Pushdown: 2 sets
Rope Pushdown: 2 sets
EZ Barbell Curl: 4 sets, 105x10 (+1) // Decent amount of cheat on this last one
Alternating DB Curl: 3 sets, 45x10 (+2)
Lifefitness Curl Machine: 3 sets, 75x12 (+5 lbs)