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Getbig Bodybuilding Boards => Training Q&A => Training Logs and Info => Topic started by: lubawyb612 on July 28, 2007, 11:07:29 PM
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Hey whats up everyone? Ive only been a member here for a few weeks. Until now Ive only looked around finding some great information. I thought it was time to make my first post. Ive been lifting for about 5 years now. I started to love being in the gym as a little stress relief from being a Biology Major. Currently I'm about 6'2" 240 lbs. Not really sure about my %bf and never had it measured but Id guess it is in the low teens which is def higher than it has been in the past. Ive hit a bit of a plateau and figured it couldn't hurt to start posting my workouts and get some feedback. Any help would be greatly appreciated. Criticize away please!
CHEST Saturday July 29,2007
Flat BB Bench Press 135x12 185x10 225x8 275x8 315x6
Flat DB Press 90'sx10 100'sx8 110'sX6 (went a little lighter on these today,I was feeling a little light headed, usually go with similar reps/sets with 100s,110s,120s)
Smith Machine Incline Press 135x10 185x10 225x10 (did these using only bottom 2/3 ROM,wider grip than Flat Bench,slower rep speed)
Superset
High Pulley Cable Cross Overs 60(per side)x12 65x12 70x12
Body Weight Dips 10 reps,10 reps, rep til failure
*Id like to add that my chest development has never seemed up to par with the rest of my body...so I have a feeling I'm doing something terribly wrong here or I'm blessed with crap genetics HAHA*
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Monday, July 30,2007
I took yesterday off. Started this morning at 5 AM with 60 minutes on the elliptical followed by some abs. I'm not sure what the first exercise I did for abs is called. Making use of a flat bench and large exercise ball. Kneeling on the bench with my feet,shins, and knees supported by the bench. Placed the ball directly in front of me with my hands on the ball. Rolled the ball out away from the bench extending my body into a "Superman" position. At this point my forearms/elbows are supporting me on the ball with my shins still lying on the bench. Then I roll the ball back towards the bench into the original position. I completed this movement for 3 sets of about 25 reps. Anyone know what these are called? I really like these for a good core workout. I then did 3 sets to failure of hanging knees raises. I decided to quit after this movement as my abs were feeling pretty tight. They may not have been fully recovered from a heavy ab workout 3 days ago. Tonight will be Back/Shoulders/Traps
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Monday July 30,2007
Back/Shoulders/Traps
Wide Grip Pull Downs 140x12 140x12 180x10 200x8 220x6
Cable Rows 160x10 180x10 200x8
One-Arm T-Bar Rows 2 platesx10 2 platesx10 3 platesx6
DB Straight-Arm Front Raises 25sx15 30sx15 35sx10
DB Presses 80sx10 90sx10 95sx7
Tri-Set
DB Side Raises 25sx10 25sx10
Cable Reverse Flyes 40/sideX12 50x10 55x9
DB Shrugs 80sx14 90s12 100sx12
Hyperextensions 3 sets of 15 holding one 45lb plate
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Tuesday July 31,2007
Bi's / Tri's
BB Curls 85x10 85x10 105x10 125x7
Incline DB Curls 40sx10 45sx10 50sx8
One Arm Cable Curls 60x10 70x10 75x8
DB Hammer Curls 25x10 25x10 25x10
DB Overhead Presses 85x10 95x10 105x10 115x7
Supet Set
V-Bar Pushdowns 100x10 110x10 120x10
Rope Pushdowns 100x10 110x10 120x10
Super Set
Machine Skull Crushers 80x10 for 3 sets
Bench Dips body weight til failure for 3 sets
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Good to have you here mate 8).
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so I forgot to post that I was leaving for 11 days for vacation. Im back now. I joined a gym while I was there. I just got back and Im a little tired but will have all my workouts posted soon.
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Wednesday Aug 1
Squats 135x15 185x15 225x12 315x8 365x6
Leg Press 4 plates x 12 6x12 8x12 10x10
Extentions 4 sets of the stack? by 10 reps/set
SLDL on bench 4 sets 135x10
so I dont know how to show my calf workout in the standard formart so Ill just explain. I picked this up from a buddy and it absolutely kills me. Load the seated calf raise machine with a 45 35 25 and 10 pound plates. Start with ten reps of this weight. Have your partner strip the 10 lb plate. 10 reps at this weight and so on down to just the 45 lb plate. No rest while changing the weight. Holding the weight at the high point. Deep stretch for each rep. I do 3 sets of this. One toes pointed straight, one toes out,one toes in.
Standing Calf raises 3 sets of 225x20 toes straight,toes out,toes in
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*these next several workouts were done in a gym on vacation. It was a decent gym. Some different equipement allowed me to switch up some things which felt great but there also were some limitations. For instance DB's only went up to 100's**
Friday Aug..
CHEST
Flat BB Bench Press 135x15 225x10 275x8 315x7 325x4
Inlcine BB Bench Press 135x10 185x8 225x8 245x7
Incline DB Press 90x10 100x10 100x10
Tri-Set
Wide-Grip Dips 2 sets at body weightx10 reps, last set til failure
High-Pulley Cable Crossovers 70/sideX10 reps x 3 sets
Push Ups with resistance provided from partner 3 sets til failure
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Saturday Aug
Rack Deads 135x15 185x12 225x10 275x8
Wide Grip Pull Downs 4 setsx12x10x8x6 reps not sure of the weights on this one...like I said gym on vacation... machine without markings
T-bar Rows 3-45 lb plates X 12 4x10reps 5x10reps
Hammer Strength Narrow/Reverse Grip Pull Downs 2-45 lb plates/side X 12 reps +25 lb plate/side X 10 reps +10 lb plate/side X 10 reps
*used a pullover machine that Ive never seen before...thought Id give it a try. Wasnt a huge fan of it.*
** since I was on vacation I decided to leave out my usual shoulders/traps...it was time to hit the beach!!**
*** So Ive displayed a few workouts now and was hoping to start getting some feedback. Am I missing any vital exercises? Too much? Too little? Any comments would be greatly appreciated :) ***
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Sunday Aug 5
** since I edited my workout yesterday b/c Im on vacation I thought I would do Shoulders/Trpas today**
Smith Machine Shoulder Press 2 plates X 15 (2 plates +25s) X 12 4 plates X 10 (4 plates + 10s) X 9
Tri-Set
DB Front Raise 20s X 15 25s X 12 30s X 10
DB Side Raise 20s X12 25s X 10 30s X 8
DB Bent Over Raise 20s X 10 25s X 10 30s X 10
DB Shrug 90s X 15 100s X 15 100s X 15 **vacation gym only goes up to 100s**
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** so I'm just going to skip the rest of my workouts from vacation and get back on track with the workouts since I returned to my gym this week**
Tuesday, August 14
CHEST
BB Flat Bench Press 135 x 15 185 x 10 225 x 8 275 x 8 315 x 7
BB Incline Bench Press 185 x 12 225 x 8 275 x 5
Flat DB Press 90's x 10 115s x 8 120s x 6
Flat Bench Low Pulley Cable Crossover 70s x 10 80s x 10 85s x 10
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Wednesday Aug. 15
TRICEPS
DB Overhead Press 80x10 90x10 100x 10
Superset
V-Bar Pressdowns 100x10 110x 10 120x10
Rope Pressdowns 100x 8 110x 8 120x6
Superset
Skull Crushers Machine 80x10 80x 10 80x10
Bench Dips 3 sets til failure * **these were performed with resistance provided by partner pushing down on the shoulders during postive portion of movement***
BICEPS
Preacher Straight Bar Curls 3 sets until failure **we did these with a light weight 90lbs. Resistance was provided on the negative portion of the movement by pushing down on the bar. Tried to hold the negative portion for as long as possible***
Incline DB Curls 40sx10 50sx8 55sx8
One Arm Calbe Curls 60x10 70x10 75x8
Hammer Curls (across chest) 25x10 30x8 35x8
so some of this workout was unconventional. What do you guys think of the "spotter provided resistance" for lack of a better phrase? Ever use it? I used to do some of this back in college. I saw a lot of the teams using this technique in their weight training. I know they do these exercises for a different purpose but I think its a good way to mix it up every once in a while. Just a thought!
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Thursday, Aug 17
LEGS
Squats 135x20 185x12 225x10 325x8 375x5
Leg Press 4 plates x 12 6x12 8x12 10x10
Extentions 4 sets of the stack? by 10 reps/set
SLDL on bench 4 sets 135x10
***my seated calf raise routine as explained above... all same weight and reps***
Standing Calf raises 3 sets of 225x20 toes straight,toes out,toes in
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So I pretty much took this weekend off in the gym. I did about 4 hours of hard mountain biking Friday and Saturday. My legs felt like jello today after lifting legs Thursday and two days of riding. Ill be back in the gym tomorrow!
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Monday, August 20
BACK/TRAPS
Deads 135x15 185x12 225x10 275x9 315x5
Wide-Grip Pull Downs 2 warm up sets---- 180x12 200x10 220x7 230x6
T-Bar 2 plates X 15 3 plates X 12 4 plates X 10
Seated Cable Rows 180x10 200x9 210x7
Tri-Set
Behind Neck Pull Downs 130x15 130x15 130x15
High-Pulley Rope Rows 100x15 100x15 100x15
Reverse Fly Machine 100x10 100x10 100x10
BB Shrugs 185x15 225x12 275x8
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Good to have you here mate 8).
wow! someone actually replied to my post!
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lol dude that was ages ago ;D. I like to read most logs to see what kind of exercises people prefer etc, gives me ideas to try etc :).
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lol dude that was ages ago ;D. I like to read most logs to see what kind of exercises people prefer etc, gives me ideas to try etc :).
yeah I did see it when you originally posted. But yesterday I was thinking that I should acknowledge the only reply other than myself on this thread. HAHA. Glad someone is reading my posts!
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Tuesday, Aug 21
CHEST
BB Flat Bench Press 135x10 185x10 225x8 275x8 315x4
**strength is really slipping for some reason...about 2 months ago before I started posting I was hitting 365 for 4 reps...maybe bc Ive been off creatine for about the same amount of time. I decided to start taking it again after my workout today**
BB Incline Bench Press 135x10 185x10 255x7
BB Decline Bench Press 135x10 225x8 275x5
Super-Set
High-Pulley Cable 70x10 75x10 75x8
Body Weight Dips 3 sets until failure
after looking at this workout on "paper" I was thinking I should get rid of some these sets at 135. Its almost like Im warming up all over again which isnt necessary at all in the 2nd and 3rd exercise of the workout...any thoughts?
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Wednesday, Aug 22
TRICEPS
Supet Set
V-Bar Pushdowns 100x10 110x10 120x10
Rope Pushdowns 100x10 110x10 120x10
Machine Skull Crushers 85x10 for 3 sets
Super Set
Macnine Dips 120x15 for 3 sets
Bench Dips body weight til failure for 3 sets
BICEPS
Standing DB Curls 45x12 55x10 60x10
Straight Bar Preacher Curls **done as explained on previous BICEPS workout**
"Buddy Curls" done with 50 pound straight bar
**in the version I use, one rep is performed and the weight is passed to my partner. They perform one rep and the weight it passed back. I perform 2 reps etc. up until 10 reps. We then switch to reverse grip curls and come down from 10 reps until one rep in similar fashion**
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Thursday Aug 23
LEGS
Squats 135x15 185x12 225x10 275x10 315x7
Leg Press 4 platesx15 6 plates x12 8 platesX12 10 platesX10
Super-Set
Lying Leg Curls whatever the stack is..not sure 3 sets of 10
SLDL 95x10 95x10 95x10
Leg Extentions stack for 3 sets of 10
and yeah these stacks dont have much on them...lol
**Cavles workout as explained previously**
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Friday Aug 24
SHOULDERS
Smith Machine Presses 135*x12 135x12 185x19 225x8
DB Arnold Press 60x10 65x10 70x10
TRI-SET
DB Front Raise 25x10 25x10 25x10
DB Side Raise 20x10 20x10 20x10
DB Bent Over Raises 15x10 15x10 15x10
**and puke...haha....no not really but came really close**
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**took Saturday and Sunday off from the gym. I did some hella hard mountain biking Friday and today as well. Back in the gym tomorrow night!!**
Just out of curiosity...I'm taking another vacation next week. Unlike my last vacation, I'm taking time away from the gym this time. So since Ill have off all next week, would it be okay to sort of "overtrain" for this week? Maybe hit everything twice this week before I leave. Just a thought.
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Monday Aug. 27
BACK
Deads 135x15 185x12 225x10 275x8 315x4
Wide-Grip Pull Downs 180x12 200x10 220x7 230x7
*on a whim I threw in a couple quick sets of light reverve grip pull downs immediately after my last set...that shit killed**
Machine T-Bar 2 plates X 14 3 plates X 13 4 plates X 9
Super -Set
Behind Neck Pull Downs 140x15 140x15 140x15
High-Pulley Rope Rows 120x15 120x15 120x15
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Tuesday Aug. 28
CHEST
Flat DB Flyes 65x10 70x10 75x8
BB Flat Bench Press 185x12 225x10 275x8 315x8
BB Incline Bench Press 185x10 225x8 275x6
DB Flat Press 85s X 10 95s X 8 105sX7
Pec Deck 120x10 130x9 130x8
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Wednesday Aug 29
TRICEPS
Super Set
V-Bar Pushdown 100x10 110 x10 120x10
Rope Pushdown 100x10 110x10 120x10
Skull Crusher Machine 100x10 100x10 100x10
Super-Set
Dip-Machine 130x12 130x12 130x12
Bench Dips bodyweight 3 sets til failure
BICEPS
Standing DB Curls 45x10 50x10 55x10 60x8---> drop set 30x15
EZ Bar Preachers 90x15 90x12 90x11---->drop set 60x10
Reverse Grip BB Curls 60x10 60x10 60x10---Drop sets 50x10--->40x8
** tonight was one of those nights I get to the gym 35 minters b4 it closes. These are some of my best workouts. I squeezed this workout into half the time it usually takes. Almost no rest between sets with a lot of super sets. Obviously you cant do this all the time but WOW was I in pain. Lets just say I couldn't make a phone call on the way home bc my hands were shaking so much. :)
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Thursday Aug 30
LEGS
Squats 135x15 185x12 225x10 275x10 315x10
Leg Press 4 platesx15 6 plates x12 8 platesX12 10 platesX10 12platesX10----> drop set 6plates X 25
** then I did my calves routine as explained before**
**short workout...I know Im making excuses but I have a 10 hour drive tomorrow night and I didnt want to be terribly sore like I usually am after leg workouts..
**its VACATION TIME!!! so I wont be making any post for about 8 days..Im actually taking this time away from the gym as well. Ill be back soon ready to attack the gym with a new attitude**
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Im back from my week long vacation. This is the first time in a while Ive taken time off from the gym completely for a week. Im a little anxious to see what has happened to my strength. I guess Ill find out in a couple hours................... .
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Monday, Sept 10
CHEST
BB Flat Bench Press 135x10 185x10 225x10 275x8 315x5
BB Incline Bench Press 185x10 225x10 245x8
DB Incline Press 85's x 10 95's x 10 105's x 10
Super-Set
High-Pulley Crossover 65x10 70x10 75x10
Low-Pulley Crossover 40x10 45x10 50x10
**took it kind of easy today since this was my first day back after about 10 days off**
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Tuesday, Sept. 11
BICEPS
Standing DB Curls 40's x 10 50's x10 55's 10
Preacher Curls 4 sets x 12 reps done with 85 lbs *extra resistance provided by partner on negative portion. trying to hold the negative portion to a 5-8 count**
Buddy Curls **as described previously Wed. Aug. 22 done with 50 lb straight bar**
TRICEPS
Super Set
EZ Bar Pushdown 100x10 110 x10 120x10
Rope Pushdown 100x10 110x10 120x10
Machine Shull Crushers 100x10 110x10 120x10
Super-Set
Machine Dips 80x15 80x15 80x15
Bench Dips (body weight) 3 sets til failure.
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** took off a few days last week....had a lot of shit going on**
Monday September 17
CHEST
BB Flat Bench Press 135x15 185x12 225x10 275x10
BB Incline Bench Press 185x12 225x8 275x5
DB Incline Flyes 55s x 12 65s x 10 70s x 10
Super-Set
High-Pulley Cable Crossovers 3 sets of 70s x 12
Low-Pulley Cable Crossovers 3 sets of 40s x12
Pec Deck 3 sets of 120x10
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so Ive been kind of slacking for the past couple months. Just had a lot of stuff going on and being out of town a lot.So its time to get serious. Im going to start some serious workouts and posting a lot more information including my nutrition stats which is something I have never been very serious about. So I may be off on my nutrition and def need some guidance.
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Tuesday, Sept 18
BACK
Deadlifts 135x15 185x15 225x10 315x8
Pull-Downs 140x10 170x10 190x10 210x8
Pulls Ups 45 total reps...took 6 sets
BB Rows 135x12x3
T-Bar Machine 2 plates x 12 115x10 3 plates x 10
Reverse Flye 110x10x3
Hyperextensions 3 sets of 15
....yeah I did way too much shit tonight**
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Wednesday, Sept. 19
SHOULDERS/TRAPS
BB Shoulder Press 95x12 95x12 135x10 135x10 185x10
DB Front Raise 20s x 10 25s x 10 30s x 10 35s x 10
Super-Set
BB Upright Row 75x12 95x10 115x10
DB Bent Over Row 20s x 10 20s x 10 20s x 10
DB Shrugs 80s x 10 90s x 10 95s x 10
**45 minutes on the elliptical**
**30 minutes on bike**
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Thursday, Sept. 20
BICEPS/TRICEPS
BB Standing Curls
EZ Bar Preacher Curls
Alternating Cable Curls
Rope Curls
Super-Set
Rope Pushdowns
V-Bar Pushdowns
Super-Set
Dip Machine
Bench Dips
Skull Crusher Machine
**20 minutes on elliptical**
**30 minutes on bike**
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Friday, Sept. 22
** the other day my lifting partner and I decided that each week we would lift one body part twice. Placing it on the first and last day of the split and alternating which body part from week to week. The second workout will be drastically different from our normal routines, using hgher reps ranges and fewer overall sets. No real logic to this but just a way to change it up and see if we get any kind of response to this training. The following was the 2nd chest workout of the week**
CHEST
BB Incline Bench Press 95x20 135x15 185x12 225x10 245x6
DB Flat Flyes 55s x 15 60s x 15 70s x 12
SUPERSET
Pec Deck 100x10 120x10 130x10
Precor Cable Press 180x10 190x10 200x10
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Tuesday, Sept 24
LEGS
BB Squat 135x12 135x12 185x12 225x10 275x8 *drop set* 135x15
Machine Hack Squat 4 plates x 12 (+25's) x 12 6 plates x 10
Leg Press 8 Plates x15 10 plates x 12 10 plates x 12
Leg Extension rack x 12 x 3 sets
Super-Set
Straight-legged DL 105x12x3sets
Hyperextensions holding 25lb plate x 12 x 3 sets
CALVES
so I dont know how to show my calf workout in the standard formart so Ill just explain. Load the seated calf raise machine with a 45 35 25 and 10 pound plates. Start with ten reps of this weight. Have your partner strip the 10 lb plate. 10 reps at this weight and so on down until there is just the 45 lb plate left. No rest while changing the weight. Holding the weight at the high point. Deep stretch for each rep. I do 3 sets of this. One toes pointed straight, one toes out,one toes in.
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Wednesday, Sept 26
BICEPS
Standing EZ-Bar Curls 85x15 85x15 105x10 125x10 135x8
Standing DB Curls 40s x 12 45s x10 50s x 8 55s x 6
Bent Bar Cable Curls rack x 3 sets until failure
DB Concentration Curls 40 x 3 sets until failure
TRICEPS
Super-Set
V-Bar Pushdowns 110x10 110x10 120x10
Rope Pushdowns 110x10 110x10 120x10
Standing DB Overhead Extensions 85x12 95x10 105x10
Bench Dips (bodyweight) 3 sets until failure
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Thursday, Sept. 27
CHEST
BB Flat Bench Press 135x12 185x12 225x10 275x10 **drop set 135 until failure**
DB Flat Flyes 55s x 12 60s x 12 65s x 10 70s x 10
BB Incline Press 135x15 185x10 225x7 **drop set 135 until failure**
DB Incline Press 80s x 10 85s x 10 90x 8
Super-Set
Pec Deck 110x12 130x12 140x12
Precor Cable Press 70s x 10 x 3 sets
Push Up Circuit
**so tonight I started to notice Im starting to feel a lot better in the gym. Ive been really concetrating on my nutrition for the past 2 weeks or so. The reason I say better is because I had been going through some health issues most of the summer where I would sometimes get pretty dizzy half way through a workout. My workouts were suffering pretty bad. I almost developed a fear of this dizzy feeling and didnt want to push myself too had. Doctors didnt help much saying they couldnt find anything. Im at about 3500 cals with 325 g of protein with varying amounts of clean carbs and healthy fats. Next week Im going to reduce the cals to 3300 or so**
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Monday, Oct. 1
CHEST
BB Incline Bench 135x15 185x12 225x8 275x6 **drop set 135x10**
DB Flat Flyes 60s x 12 65s x 10 70s x 8
BB Flat Bench 135x20 185x15 "21's method" w/135" OUCH!
Incline Cable Flyes 60s x 12 70s x 12 75s x10 **drop set 45s x 10**
30 minutes on elliptical
15 minutes on treadmill
20 minutes on step-machine
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Tuesday, Oct. 2,
LEGS
BB Squats 135x15 185x12 225x10 275x10 295x8 *drop set-->135X20*
Hack Sled 4 plates X 10 6 plates X 10 6 plates X 10 6 plates x 10
Leg Press 8 plates x 12 10 plates X 12 10 plates X10 12 plates X 10
Lying Leg Curl 130x12x 3 sets
Seated Calf Raises *done as described in previous workouts*
"involuntary leg spasms!! look at the show!!" ~ just thought of this Ben Stiller quote from Dodgeball when my legs were shaking walking down the stairs to leave the gym...haha
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Wednesday, Oct. 3
SHOULDERS
B-N-P 135x12 135x12 155x10 185x10
BB Upright Row 90x12 110x10 120x10
Super-Set
DB Front Raise
DB Laterals
Reverse Flye Machine
Superset
Shrugs
Incline DB Reverse Flyes
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Thursday, Oct 4
BICEPS/TRICEPS
BB Curls 65x12 85x10 105x10 135x8 **drop sets @105x6,75x10**
DB Preacher Curls(One-Handed) 25x16 35x12 40x10 **drop set 25x10**
Laying Cable Curls 130x12 150x12 180x12
Smith Machine Close-Grip Presses 135x15 185x12 235x12 **drop sets @ 185x12,135,8
Rope Over-Head Extentions 130x10 150x10 170x10
Skull Crushers w/forced negatives (yes...I trust my spotter!! haha) 100x12 100x10 100x8
60 minutes on the step machine
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Friday, Oct. 5
Only cardio today....
45 minutes on elliptical
30 minutes on step-machine
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Sunday, Oct 7.
I lifted "lower back" only today bc I had to squeeze my workout in before the Steeler game!!!haha
Deads 135x15 185x12 225x10 275x10 295x8 315x6
DB SLDL 80's x 12 x 3
Hyperextensions w/25 lb plate 3 sets x 10
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Monday, Oct. 8
CHEST
DB Flat Flyes 55s x 10 60s x 10 65s x 10 70s x 10
BB Incline Bench Press 135x10 185x10 225x8 275x3 ??? dropset 135x12
DB Incline Flyes 60s x 10 65s x 10 70s x 10 75s x 8
BB Flat Bench "21s method" 3 sets @135
Pec Deck 2 sets @ 130x10
Cable Cross-Overs 2 sets @ 55s x 10
Push-Up Circuit as previously described
25 minutes on step machine
**yeah I clearly did way too many sets tonight...just didnt feel like leaving the gym**
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Wednesday, October 10
BICEPS/TRICEPS
Straight BB Curls 65x15 85x12 105x10 115x8 dropsets 85x10 , 55x15
One Arm DB Preacher Curls 30x12 35x10 25x12
Super-set
Rope Curls 140x12x3
DB Concentrtion Curls 30x10x3
Buddy Curls
SUPER_SET
V-Bar Pressdowns 110x10x3
Straight Bar Pressdowns 110x10x3
Standing DB 2-Hand Overhead Extention 85x10 90x10 95x10
DB Kickbacks 30x10x3
Rope Overhead Pressdowns 90x10x3
40 minutes on elliptical
20 minutes on step machine
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Thursday, Oct. 11
BACK
Pull-Ups 4 sets 50 total reps
T-Bar Rows 2 plates x 12 3x10 4 plates x 8 **drop sets @ 3,2 plates
Seated Cable Rows 160x10 180x10 210x10
Unilateral Pulldowns 90x10 110x10 110x10 **drop set @ 80x15
BB Shrugs 185x12 225x12 275x10
Super-set
DB SLDL 3 sets 40's x 12
Hyperextentions w/25 lb plate 3 sets x 12
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Friday, Oct. 12
LEGS
Squats 135x12 185x12 225x10 275x10 315x10 **dropset 135x15**
Hack Sled 4 platesx12 6 plates x 12 8 plates x 12
Lying Leg Curls 130x15 by 3 sets
DB Lunges 40's x 12 by 3 sets
**calves as described in previous workouts**
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Sunday, Oct. 14
SHOULDERS
**no pressing movements today b/c my schedule got messed up and Im lifting chest tomorrow..thats my logic and Im sticking to it...haha**
Super-Set
DB Front Raise 25x12 30x12 35x12 DROP 15X15
Upright Row 90X12X3
Super-Set
Cable Lateral Raise 30X10X3
Cable Bent Over Raise 30X10X3
FRIED MY SHOULDERS IN 15 MINUTES...HAHA
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Monday,Oct. 16
BICEPS
Straight BB Curls 65x12 85x12 105x10 115x8 **drop sets 85x8, 65x8**
Standing DB Curls 40x10 45x10 50x10
EZ-Bar Preacher Curls 85x12x3
*got a call during the workout,had to leave before TRICEPS*
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TUES, Oct. 16
CHEST/TRICEPS
Flat DB Flyes 45s x10 55s x10 65s x10 70s x10
Incline BB Bench 135x12 185x10 225x8 245x7
Flat DB Press 85s x10 90s x10 95s x10
Flat BB Bench Press *all sets using 21's method* 95lbs,115lbs,135lbs
High-Plulley Cable Cross-Over 55x12 60x12 65x12
1 set body weight dips until faulure
SUPERSET
V-Bar Pressdowns 3 sets @ 100x10
Straight Bar Pressdowns 3 sets @ 100x10
Skull Crusher Machine 3 sets @ 100x10
**push-up cicuit as previously explained**
OUCH!
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Wednesday Oct 17
BACK
Deads 135x12 185x12 225x10 275x10 295x6 315x4
T-Bar Rows 2 platesX10 3 plates X10 4 plates X8
Pulldowns 170x10 180x10 190x10 210x10
High-Pulley Rope Pulls stackx12x3 sets
Low-Pulley One-Arm Rows 100x10x3 sets
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**I forgot to post my shoulder workout for Thursday and I actually dont remember what I did soooooo yeah...ooops**
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Friday Oct.19
LEGS
Squats 135x15 185x12 225x12 275x10 295x10 315x8
Leg Press 8 plates x 12, 10 plates x 12, 12 plates x 12, 14 plates x 10
Lying Leg Curls 110x12x3 sets
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Monday, Oct 22
CHEST
Flat DB Flyes 45s x12,60s x12,65s x10,70s x10
Incline BB Press 135x10,185x10,225x8,275x5
Flat BB Press 85s x10,90s x10,95s x10
Flat BB Press "21s method" 3 sets @ 135
*push-up circuit*
Ive started back up with my boxing workouts in the past couple weeks...I havent posted anything about it but tonight I didnt an hour and fifteen minute session after lifting...very nice
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caught myself a cold or something so Im forcing myself to stay out of the gym for a couple days. I HATE COLDS!!!! >:(
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ok so I did go to the gym a few times last week and did a lil bit of training while I had the cold...nothing worth recording. Back to full workouts tonight even though Im still a little bit stuffed up and tired
Monday Oct 29
CHEST
Flat DB Flyes 55s x 10,65s x 10,70s x 10, 75s x 10
Flat BB Bench 185x10 225x10 275x8 335x5
Incline DB Press 85s x10, 90s x 10, 100s x 8
Incline Smith Machine Press 1 set "21s method" @185
Seated Machine Press 3 sets @ stack w/forced negatives
**Push-up Circuit**
60 minutes on treadmill @ 4.0 mph 4% grade
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Tuesday, Oct. 30
LEGS
BB Squats 135x10 185x10 185x10 225x10 275x10 315x8
Hack Sled 4 plates x12, 6 plates x 12, 8 plates x 12
Leg Press 8 plates x 12, 10 plates x 12, 12 plates x12, 14 plates x10
Lying Leg Curl 3 sets 140x12
Leg Extention 3 sets stack x 12
**Calves routine as previously explained**
yeah so I hurt my back doing squats today. Was re-racking the last set when something pulled between my shoulder blades. Oh well.
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Friday, Nov 2
BICEPS TRICEPS
BB Curls 75x12 95x12 115x10 115x10 *Strip sets 20 lbs off at a time down to bar*
DB Curls 40s x10 45s x10 50s x10
Preacher BB Curls 3 sets @ 80x15
SUPERSET
Overhead Rope Extentions 3 sets @ 90x10
Bent Bar Pressdowns 3 sets @ 110x10
Skull-crusher Machine 3 sets @ 100x10
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Sunday Nov. 4
BACK
BB Deads 135x10 185x10 185x10 225x10 275x8 315x6**drop-set 135x12
BB Rows 135x10 185x8 225x8
Seated Rows 190x10 210x10 230x8
Super-Set
Behind-Neck Pulldowns 3 sets @ 160x10
High-Pulley Rope Pulls 3 sets @ 150x10
Low-Pulley One-Arm Rows 3 sets @150x10
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Mon Nov. 6
LEGS
BB Squats 135x10 185x10 225x10 275x10 315x8
Leg Press 8 plates x 12, 10 plates x 12, 12 plates x 10, 14 plates x 10
Hack Sled 6 plates x 10, 8 plates x 10, 10 plates x 10
Laying Leg Curls 3 sets @ 150x10
Calves workout as previously described
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**so Im going to stop posting workouts in here for a little bit unless someone has been reading my logs regularly and wants me to continue. I havent had any feedback on my workouts which I was looking for. Ill start posting again if anyone wants me to**