so i haven’t logged in a while, but it doesn’t mean i haven’t been training. so here’s the past few days i haven’t posted.
5/16
legs (quad focus)
squats 225x15, 225x12, 225x10
front squats 3x185x6
leg ext 190x10, 205x10, 205x10 drop set to 130x2 then 70x2
RDL 185x6, 185x6, 185x10, 185x10
leg curls 3x120x10
seated calf raise 2x90x15
45deg calf ext didn’t really count reps or keep track of the weight, just did 4 sets each leg to failure
5/19/11
back and shoulders
bent over rows 185x4, 185x4, 185x2
pull downs 2x120x12, 140x8
db rows 70x12, 2x80x12
shrugs (still haven’t bought straps so i can’t hold onto anything too heavy for higher reps…sucks)
2x80x15, second set i dropped down to 40lbs until failure
cg pull downs 140x15, 140x9 dropped down to 100x6
db shoulder press 60x12, 2x60x8 (i have a mental block or something 'cause i know i could have done more reps my last two sets)
cable lateral 20x6, 15x20, 15x10 upped to 20x5
db lateral 15x20, 20x15, 20x15
5/19/11
legs (ham)
squats 5x275x5 last set dropped down to 185x10 then 135 to failiure…i think 5
lying leg curls 95x15, 12, 10, 12, 100x9 (toes pointed out, really trying to focus on the bicpeps femoris and i notice that this helps activating it tremendously)
RDL 275x8, 295x8, 315x6
seated leg curls 85x15, 85x15, 85x12, 85x6
5/21/11
chest and arms
db incline 70x10, 80x6, 6, 6 last set dropped to 50x10
db bench 3x195x5 last set dropped to 185x7 then 135x10
cable low to high 25x12, 30x10, 10, 10 last set to dropped to 20x10
superset hammers with bb curls
30x12/65x8
30x10/65x10
30x10/65x12
concentration curls 3x30x10
pressdowns 42.5x12, 42.5x10
superset palms up and kickbacks
10x20/5x20
15x15/5x20
15x15/5x15
20x12/5x12
5/23/11
2 minute rest between each set
db rows 80x15, 80x13, 8x13
bench 165x15, 165x13, 165x8 to 155x5
bb curls 65x15, 75x13, 85x13
smith machine calf raises 185x15, 225x16, 265x16
Rear lat spread is lookin good.
thanks bug, you’re not lookin too shaby yourself!
5/24/11
2 min rest between all sets
seated db shoulder press 45x15, 50x13, 50x13
wtd dips 45x10, 35x14, 25x13
front squats (lower back has been feeling weak, so i’m takin it easy this week) 135x15, 145x15, 155x15
hanging leg raises 3 sets of 15, i pause at the bottom of each rep, really makes a diff.
btw this monday i started a new program if you couldn’t tell. the last one i ran for 6 weeks, and was taking too much of a toll on my body, so i’m taking a little bit from my old one and mixing it in with some stuff from bbb. we’ll see how this goes after another 6-8 weeks.
5/25/11
2 min rest between sets
decline bb 175x12, 185x12, 195x10
wtd pull ups 45x10, 35x10, 25x10
hammer curls 40x12, 45x12, 50x12
donkey raises (slow concentric pause at the top and slow eccentric on leg at a time)
2x75x12, 60x12
5/26/11
db shoulder press 60x10, 60x7 drop down to 30’sx7
skullcrushers (right elbow feeling strained) 80x12, 80x11, 60x15
squats 3x245x12
standing cable crunches 4 sets with increasing weight to 15 reps, my gym doesn’t have poundages on the cable weight stack…
5/27
db row 3x100x10
bb bench 195x8, 2x185x9
bb curls (first two sets stay in the middle ROM third set full ROM first 5 last 5, middle ROM again)
2x80x10, 95x10
donkey raises (one leg at a time) 3x55x10, 35x10, (last set both legs extra long contraction at top, 115x10)
5/28/11
i was definitely not feeling it today, so shitty.
db shoulder presses 60x8, 60x6, 50x10
wtd dips 3x35x10
RDL (didn’t stick to the protocol cause like i said i couldn’t get in a groove so i did what i could)
255x8, 2x255x8, 255x5
ab work…2x10 walkouts, 2x10 hanging leg raises
5/30/11
week 2
90 second rest between all sets for this week
one arm cable rows 3x85x15, 90x15
incline bb 165x13, 165x12, 155x11, 155x7 dropped down to 135x7
db curls 3x40x15, 30x15
leg press calf raises (one leg at a time) 2x1plate each sidex15, 2xone plate per side+10lbsx15
5/31
standing mp press (all my lifts are pretty weak but ohp has always been my worst idk) 115x8 dropped wt to 95 and did another 8, 95x13 (last 3 reps push pressed), 2x85x15 (last 4 PP)
wtd dips 45x13, 35x13, 35x13, 30x9 dropped to BW and did 4 more
leg press 4x5plates a sidex15
hanging leg raises 2x5x15, 2xBWx15
6/1/11
decline bb 185x15, 19512, 205x11, 185x9
wtd dips
45x8 to bwx5
35x9 to bwx6
25x6 to bwx6
BWx12
hammer curls (with body english starting around the 8th rep of each set)
50x12, 2x55x12, 60x12
donkey raises (one leg at a time) 2x55x12, 2x35x12
idk what the deal is with these, maybe my calfs are just too weak but i really think it’s my feet, they start to hurt more than my calfs and it pisses me off.
been a while since i updated, but it doesn’t mean i’ve stopped training.
6/2
standing MP
2x115x12, 105x12, 105x10
skull crushers
3x70x12, 70x10
squats
2x255x10
2x245x10
standing cable crunches alternating with “bell towers”
2 sets of each between 15-20 reps
6/3
one arm cable rows
7x110, 8x110, 2x10x80
bench
195x8, 185x10, 185x8, 185x9
cable curls
4 sets of ten spotted my self when needed
seated calf raises
4 sets of 10
6/4
seated db press
2x60x10, 60x8, 60x7
dips
2x45x10, 2x50x10
rdl
4x275x8
hanging leg raises alternated with cable crunches
10-15 reps each sets (4)
end of week two
6/6 start of week three- add a set (5 sets per exercise) still keep 90 sec rest between sets
one arm cable rows
85x13, 90x15, 95x15, 100x13, 100x13
incline bench
165x13, 155x15, 2x135x13, 115x15
db curls
40x15, 13, 13, 35x13
workout cutshort couldn’t squeeze in a last set of bis and all my sets for calves
6/7
one arm standing db press
40x15, 13, 35x13, 2x30x15
dips (have been causing some shoulder issues took it kinda easy)
35x13, 25x13, 3xBWx15
leg press (i spotted myself on the last set, basically forced reps)
5p 25x15, 6px15, 3x5px15
hanging leg raises alt with windshield wipers
3 sets of hanging between 10-15 2 sets of windshield
6/8
decline BP
3x185, 185x11, 185x10
wtd pull ups
3x25x20, 2xBWx12
curls
2x30x12, 2x35x10, 40x11
5 sets of calf ext to failure
6/9 this is where by back started to feel funny when squatting, i still don’t know what’s up with it. definitely doesn’t feel like it’s spinal since it is alleviated when i stretch my hip area very well, i think it’s a the sciatic nerve but who knows? it’s frustrating because i know i’ve lifted much more than i am right now, but in all honesty before i didn’t really care about how much i felt my legs doing the work so long as the weight went up each week
now since i’m forced to use lighter weight i feel the contractions much better and am actually seeing better results. i forgot who said it, but i really see the point of getting as much out of a certain amount of weight as possible before moving up. i wish i would have realized that before and maybei could have been making better size gains rather than strength, but it’s all a learning experience.
standing one arm db press
45x12, 40x12, 40x10, 2x40x8
tried to squat but as mentioned above my back wasn’t having it, so i was pretty bummed and had a shitty workout ending with
cable pressdowns
2x70x12, 75x12, 2x80x12
6/10
db rows
110x10, 110x8, 105x9, 105x8, 100x10
bench
4x185x10, 185x8
one arm cable curls
32.5x10, 4x27.5x10
5 sets of calf raises to failure
6/11
another shitty workout didn’t even log it.
i think it might just be that my lower back is getting too much stimulation and not enough recovery since i’m basically trying to overtrain myself, so i figure it’s working.
end of week three…i felt like shit, and was really looking forward to the next three weeks of
only three sets per exercise and three minutes max rest between sets (or until i feel ready)
6/13
db rows
3x100x12
incline bench
185x7dropped down to 135x8, 2x165x12
curls
3 x40x12
calf raises
3 sets to failure
6/14
standing db one arm press
50x10, 45x12, 45x12
db one arm standing tri ext
25x12, 25x12, 30x12
leg press
540x13, 630x12, 720x5dropped a plate did 4 then dropped another and went to failure
hanging leg raises and cable crunches
3 sets 10-15 reps each
6/15
decline bench
3x185x12
tbar rows
alternating from the straight to angled grips 3x3px12
ez bar curls
3x85x12
walked for hills focusing on calf contraction
ex bar curls