1/14/11
bench
135x8
185x7
205x10
225x1
245x1
275x0 damn
db flat bench
90 x8
90x8
90x5
dips varying grips
pushups
skullcrushers 80x9
1/15/11
squats
worked up to 235x15
stiff legged deadlifts with dumbells
90lbsx10
5 sets
seated calf raises
done
1/17/11
overhead press
worked up to 155x13
db shoulder press
60x8
80x8
on last rep dumbell fell backwards, pulling my right shoulder in the process.
felt fine, did some bw dips and facepulls, went home. later that night shoulder starts hurting, go to doctor and tells me to take the week off. Ill be back soon.
1/20/11
back
deadlifts
worked up to 405x2 (discovered that its not my actual “grip” strength, just the amount of sweat accumulating on my palms and the shitty bar) so i felt very little fatigue after this set. I am good for at least 5 once i get some chalk of some sort.
315x12 for shits and giggles ( was a pussy and put on the straps)
db rows
105x12
105x14
105x10
pullups
3 sets of 3, very weak on these.
1/21/11
bench
did 215x8, kept a couple in the tank
flat db bench
70x8
90x12
100x6
lots of bw dips
done
1/22/11
squats
worked up to 245x11
stiff legged deadlifts
245x8
3 sets
calf raises
1/24/11
overhead press
170x10
seated db press
60x10
70x10
80x7
front raises
4 sets of 10 with 30 lbs
lots of bw dips
skullcrushers
80x12
90x8
1/27/11
deadlift
worked up to 345x10
pullups 3 sets of 5
db rows
3 sets of 10 105 lbs
db shrugs
calf stuff
bench
flat bb bench
worked up to 225x8
db bench
60x8
80x8
90x8
100x6
80x8
dips
bwx8
bw 35 lbx8
bw 35 lbx8
bw 35 lbx8
preacher curls
85x10
85x10
95x5
1/30/11
squats
worked up to 275x6
sldl’s
245x5 4 sets
put some straps on
245x10 1 set
felt kind of pukey after this, just did some seated calf raises
4 plates for 10,10
and if anyone ever reads this, i am NOT, as my profile previously said, 28. I am a very young and innocent 17 year old
1/31/11
shoulders/arms
overhead press
worked up to 185x7 FUCK YES
seated db press
60x8
80x7
70x8
dips
bwx10
bwx10
bw 35x8
bw 50x8
db curls
35x10
50x10
55x8
skullcrushers
60x8
80x8
90x8
2/1/11
tried one of those “neural charge” things. Not bad as something to do on an off day.
Did this circuit 5 times.
Deadlift 205x5
barbell row 95x5
25lb plate swingx5
2/3/11
DEADLIFT
worked up to 365x9
squats
205 3 sets of 10
pullups
bwx8
bwx6
db rows
105x10
105x10
worst bench day ever
im a senior in high school and i got enrolled in a “weight training” class, which happens to be the biggest joke ever. Typical teacher telling us to do “low reps for strength, high reps for getting cut” and so on and so forth. I was going to do my bench workout for the day, but go caught short after 20 min. 6 hours later, go to gym and try to finish up.
felt like going for a pr
worked up to 275- no good missed lockout
rest of the workout i just felt like shit, ended up doing massive amounts of bw dips, got a pump then left.
2/6/11
arms
did a meadows style workout for arms tonight, very good shit.
rope pushdowns
50x10
50x10
50x10 more of a warmup for the elbows than anything
cross body hammer curls
40x10
40x10
40x10
preacher curls
85x8
85x6… should have lowered the weight.
dips
bwx10
bw 35x10 3 sets
standing db curls w/ 3 second negative
45x8
45x8
45x8
skullcrushers
3 sets of 10 at 80 lbs
2/7/11
LEGS
squats
135x10
205x5
225x5
255x10
stiff legged deadlifts 5x5 at 250 lbs
leg press
4 plates w/ 3 second negative 30-40 reps, honestly cant determine the exact amount basically bblacked out for most of the reps
calf raises- 4 plates 10 10 reps
3 plates 10 reps
2/9/11
shoulders/calfs
overhead press
135x5
155x5
185x3
195x3(PR)
db shoulder press, seated
55x10
80x8
80x5
cable lateral raise
17.50x8 3 sets
front raises
35x8 3 sets
calf raises
worked up to 4 plates 15 lbs 8 then 4 plates for 8, 3 plates for 8, 2 for 8, 1 plate held for 30 seconds
10 min of interval on the bike
2/10/11
deadlifts
worked up to 385x7
squats
3 sets of 10 at 217
db rows
3 sets of 10 at 105
2/11/11
AM WORKOUT
bench- fooled around in school did 225x5, shouldn’t goof off like this but oh well
ton of pull ups, these have greatly improved, i can bang out sets of 10 easily now.
LATER ON THAT NIGHT
meadows arm workout
rope pushdowns
57.5x10 3 sets
dips 3 sets of 8 bw 40 lbs
cross body hammer curls, 40 lbs, 3 sets of 10
ez bar curls
65x10 w/ 3 second negative
85x8
95x5 ( last two sets were both normal tempo
ez bar extensions 3 sets of 10 at 65 lbs
spider curls with dumbells
not really a big fan of these but preacher bench was taken
fooled around with the 30’s
then 15 min of intervals on bike