Today was dec/okay/good/eh/whatever. Pumps weren’t too ridiculous because my diet has been solid. Didn’t feel quite “on” when I was squatting, but I’d say it went okay overall anyway. Plus, I’ve gotten sick over the last 3 days and that’s starting to take a toll on me. But, no excuses, I did it.
Legs
[u]Leg Extensions[/u]
45 x 50 - 75 x 25 - 105 x 20
150 x 15
180 x 15
210 x 12
120 x 20
[u]A2G Elevated Heel Back Squats[/u] (Closer stance too)
405 x 2 (“Big Al” was spotting me here and said depth/form was awesome, couldn’t be better. Nice.)
355 x 3 (Not sure what happened here, but not worried.)
[u]LF Squat Machine[/u]
340 x 30
340 x 30
340 x 30
340 x 30
[u]Leg Extensions[/u] (1 sec hold / reps)
130 x 15 - 75 x 10
120 x 12 - 60 x 8
105 x 12 - 45 x 10
60 x 30 (rep) - 30 x 10 (5 second negative owwww)
Stretches
[u]Lying Leg Curls[/u]
30 x 12 - 60 x 8 - 90 x 5
130 x 8 (3 second negatives, 1 sec squeeze)
120 x 12 (reps)
100 x 8 (same as 1st set)
80 x 10/10/10 (full/bottom/top)
[u]DB SLDLs[/u] (ugh)
110s x 12
110s x 8
100s x 10
[u]Seated Leg Curls[/u]
105 x 20 - 60 x 15
105 x 15 - 75 x 10
125 x 10 - 105 x 8 - 75 x 10 - 45 x 20
Solid, solid day. Again, nothing too crazy here. Good pumps, good energy. Left elbow started to get a little suspect again towards the end of the tri work which is something that has not happened before the last week or two ever. So, I guess the heavy arm work is starting to take its toll. Going to be very conscious of that moving forward.
Heavy Arms
[u]V-Grip Pushdowns[/u]
30 x 30 - 60 x 20 - 90 x 12
120 x 15
130 x 13
140 x 8 - 80 x 10
[u]Low-Incline DB Skullcrushers[/u]
50s x 10
45s x 12
40s x 15
35s x 14 - 25s x 10 - 15s x 15 (bottom 1/2 ROM)
[u]Rope Extensions[/u] (Haven’t done these in years. Felt great, especially with elbows in+two rope bases touching at all times.)
60 x 30
80 x 18
90 x 14
100 x 13
70 x 16 / 11 / 9 (RP DC-style)
Stretches
[u]LF Preacher Curls[/u]
30 x 15 - 50 x 10 - 70 x 6 - 90 x 3
110 x 8 (3 second negatives)
100 x 8 (reps)
90 x 10 (reps)
80 x 7 (3 sec) - 60 x 7 (reps) - 40 x 10 (reps)
[u]Weird-Handle Cable Curls[/u] (Digging the living fuck out of these!)
100 x 15
110 x 9
80 x 14
80 x 13 - 40 x 13
[u]DB Preacher Curls[/u]
25 x 12 / 25 x 7 (Only rest was rotating hands)
25 x 9 - 20 x 8 - 15 x 12 - 10 x 20
Stretches
HIIT! I may be going to a new sushi buffet later, fml. We’ll see…
Welp, fucking hell. Think I left my log book at the gym or lost it so I’m freestyling this post. Got like 16" of snow in the last 24+ hours, it’s like negative degrees as well. Gym didn’t open til 12pm today because of it - and I also called in to work because the county my job is in literally had a travel ban. So fuuuuuuuck that.
Today went well. Fell in love with a new little blonde gym girl I’ll probably never see again (weird time and all.) fml
Sexy little light arm day. Gym didn’t open until 12 once again. Whatever - it’s still super mega fucking icy outside so I called in again today. Super lame I’m using vacation days so early but I don’t plan on staying with this company through the year anyway, so whatever.
I think I’m in luv with this blonde I’ve seen the last two days. Uh… other than that, business as usual.
*Note - I am running DANGEROUSLY low on my base compound. My new guy is kinda bugging me out a little bit… I am soooo fucking fucked if he doesn’t come through.
Light Arms
[u]One-Arm Supinated Strict Pushdowns[/u]
10 x 30 - 20 x 15 - 30 x 12 - 40 x 10
50 x 14 - 30 x 8
40 x 13 - 20 x 10
30 x 16 - 10 x 20
[u]Standing Rope Overhead Extensions[/u]
50 x 9
40 x 10
30 x 11 + 2 (3 sec / bottom 1/3 rep)
20 x 18 - 10 - 2 (full / top / bottom)
[u]DB Seated Overhead Extensions[/u] (Two hands on one dumbbell, deep and strict with elbows.)
75 x 15
75 x 12
75 x 12 - 45 x 12
50 x 15 - 30 x 15
[u]Close-Grip Straightbar Pushdowns[/u]
60 x 25
80 x 15 - 60 x 15 - 40 x 15
70 x 20 - 50 x 12 - 30 x 15
40 x 18 (Some kind of intensity technique here, can’t remember and can’t read.)
Stretch
[u]One-Arm HS Preacher Curls[/u]
40 x 15
40 x 12
40 x 11 - 30 x 12 - 20 x 10
[u]Standing Strict Alternating DB Curls[/u]
25s x 15
25s x 12 - 15s x 10 (Strict bent over curl at the same time)
20s x 8 - 15s x 8 (“Above”)
[u]LF Preacher Curls[/u] (Close Grip)
50 x 21s
50 x 21s
40 x 13 - 30 x 10
30 x 12 (3 second negatives)
[u]Rope Hammer Cable Curls[/u]
110 x 10
100 x 12 - 70 x 8
90 x 10 - 60 x 6 - 30 x 12
Yip yip yipee. My little friend who may be helping me out with a parcel of goodies got back to me, and I think I’m good to go! That is highly excellent news - because I’m really hoping this is much better quality than what I’m currently using. (Honestly doesn’t really even feel like I’m blasting… homebrewed. fml)
Went out last night and had a few beers, just 3. But, ugh, I can still feel it. Gross.
Had NO intentions on DL’ing today. Went well, form on the heavy was ehhhhh. (Recorded it.)
Back Attack
[u]One-Arm Semi-Supinated Cable Curl Pre-Fatigues[/u]
15 x 20
30 x 15
45 x 12
60 x 12
75 x 10
[u]Deadlifts[/u]
495 x 1
425 x 5
[u]Life Fitness Wide-Grip Rows[/u] (Impeccable form)
255 (stack) x 8
255 x 8
255 x 8
210 x 12 - 165 x 10 - 105 x 12
[u]Hammer Strength High Rows[/u]
3ps x 10 (1.5 reps)
3ps x 8 (1.5 reps)
2ps x 12 (3 second neg/1 sec squeeze) - 1ps x 10
[u]DB Pullovers[/u]
55 x 15
55 x 9
50 x 10 - 40 x 8 - 30 x 10
[u]Assisted Pull-ups[/u]
70overhand x 7
100overhand x 8
110overhand x 8 - 130neutral x 7
[u]V-Pulldowns[/u]
105 x 15
90 x 15
75 x 15
60 x 15 - 45 x 15
Ding dang diddly. Life is great right now. It’s a balmy 30 and everything else is headed in a good direction. I highly enjoy the fact that I can DL and squat within a day of each other, and go 9 days in a row without any issues at all. Natty sucks. lol
Heavy Arms (Low Volume)
[u]Low-Incline DB Skullcrushers[/u]
10 x 20 - 20 x 15 - 30 x 10 - 40 x 7
50 x 10
55 x 7
45 x 10
40 x 11 - 30 x 7 - 20 x 8
[u]V-Pushdowns[/u]
120 x 12
110 x 12
100 x 12
100 x 12 - 70 x 8 - 40 x 12
[u]Rope Tricep Extensions[/u] (Leaning forward - that kind of extension)
100 x 12
100 x 12
100 x 11
70 x 12 (1.5 reps)
50 x 12 (1.5 reps) - 30 x 20 (reps)
Stretch
[u]LF Preacher Curls[/u] (Sexy as fuuuuck today)
20 x 15 - 40 x 8 - 60 x 6 - 90 x 3
120 x 7
110 x 8
100 x 8
90 x 7 (slooooooow tempo)
60 x 12 (1.5 reps)
[u]Weird Handle Cable Curls[/u] (Super isolated)
120 x 12
110 x 8
100 x 9 - 70 x 8
80 x 12 - 40 x 12
[u]Mid-Incline Super Strict DB Curls[/u] (A la Kai Green “I’ll Never Be a Weightlifter”)
25s x 15
25s x 15
25s x 12
25s x 12 - 15s x 12 - 10s x 12
Today I added in my friend M to the blast party - which is awesome… although, today I had my first large (2cc+) experience. My ass will probably be sore tomorrow. Today went terrific. Weights weren’t crazy but MMC was out of control, and that can’t be quantified here.
Chest + Shoulders
[u]Pec-Dec Pre-Exhaust[/u]
30 x 20 - 45 x 15 - 60 x 10 - 75 x 8
90 x 10
105 x 8
45 x 20
[u]Low-Incline DB Presses[/u] (All bottom 3/4 ROM)
100s x 9
100s x 6
90s x 7
80s x 11
60s x 15 + 3 (deadstop from chest)
[u]Low-Incline DB Flyes[/u] (Liking this placement here, may keep. 5 second negatives)
35s x 9
30s x 9
25s x 9 - 20s x 6 - 15s x 6 (Last two sets were not slow negatives)
[u]HS Decline Chest Press[/u] (Nah. Now I remember why I dropped these.)
2ps x 12
2ps x 10
2ps x 8 - 1ps x 30
1ps x 30
[u]Pec Dec[/u]
60 x 15
60 x 12 - 30 x 15
45 x 15
45 x 15 - 30 x 15
Stretch
[u]Dumbbell Military Press[/u] (All from shoulders)
15s x 20 - 25s x 15 - 40s x 12 - 55s x 3
60s x 15
60s x 8 +2
50 x 17
40 x 20
40 x 20 - 30 x 12 - 20 x 15
[u]Strict DB Lateral / Bent Over DB Reverse Flye Supersets[/u]
20s x 12 - 20s x 12
20s x 9 - 20s x 9
20s x 9 - 20s x 9
15s x 12 - 15s x 12
15s x 11 - 15s x 11 / 10s x 10 - 10s x 10
Aaaaalrighty. So, Sunday turned into kind of a shit show. I am now seriously bucking up and not drinking - I live with a bunch of alcoholics and it’s a little damn tempting when there’s football + live music to attend to get day drunk. Which I did. And then turned into very night drunk. Being that I was 11-12 days in a row or something, I wasn’t super hung over but I decided to take a day off.
Also, I broke my straps last back day so I had to freestyle this one. I didn’t want to buy any so I wasn’t tempted to deadliest. It was really tough on my wrists today but it went well. Very weird with the different rep scheme and intensity techniques without wraps. Very little rest times the entire time.
Back Attack
[u]Assisted Pull-Ups[/u]
40overhand x 10
60neutral x 10
90overhand x 10
[u]LF Wide-Grip Rows[/u]
262.5 x 8
262.5 x 8
255 x 8
210 x 10
180 x 14 - 120 x 10
[u]V-Grip Cable Rows / DB Pullover Supersets[/u]
150 x 15 - 60 x 10
150 x 12 - 60 x 8
135 x 15 - 50 x 8
135 x 12 - 40 x 10
120 x 15 - 35 x 15
[u]One-Arm HS Low Rows[/u] (1.5 reps)
1ps x 12
1ps x 10
1ps x 10
1ps x 8
[u]HS Pulldowns[/u] (Underhand, 3 second negatives)
1+25ps x 7
1ps x 10
1ps x 6 - 1ps x 8 (reps)
1ps x 12 (reps)
[u]Dual Pulldown Machines[/u]
190 x 14
205 x 8
220 x 8 - 175 x 5
145 x 14 - 85 x 15
[u]Kayak Rows[/u]
50 x 20 - 30 x 15
Stretches
[u]Facepulls[/u]
50 x 20
70 x 15
90 x 10
110 x 15
100 x 15
90 x 15
70 x 15
50 x 15
[u]HS Shrugs[/u] (Very slow, this was all wrist limiting obvi)
2ps x 12
2ps x 10
2ps x 10
1ps x 15
1ps x 20
So, went in to do legs today. Friend was over last night and brought some herbal influence with him. There was some left over today so this AM I took like two fairly small hits from it, and was absolutely skunked for the workout. MMC was awesome but that’s about it. It went okay, I guess, until eventually something happened towards the end I felt like absolute fucking cock. So I quit it like 5 minutes in, went home and ate my sadness away with E.L. Fudge cookies and peanut butter.
Legs
[u]Leg Extension / Seated Leg Curl Pre-Exhaust Supersets[/u]
Lots and lots honestly whatever, you get the point. Hadn’t done both in some time.
[u]A2G Elevated Heel Back Squats[/u] (Was planning on 415-425 today but because my MMC was crazy, I lightened it up. Wasn’t great anyway.)
385 x 3
335 x 5
315 x 8
[u]Leg Extensions[/u] (Huge squeezes, very controlled.)
180 x 13
165 x 12
150 x 10
135 x 12 (1.5 reps)
120 x 12/12/12/ (full/partial/partial)
105 x 13 - 60 x 5
[u]Sumo Leg Press Machine[/u] (Lower stance)
407.5 x 30 - 307.5 x 10 - 207.5 x 10
407.5 x 20 - 307.5 x 8 - 207.5 x 8
407.5 x 20 - 262.5 x 10 - 147.5 x 30
Stretches
[u]Lying Leg Curls[/u] (Very controlled and huuuuuuge squeezes)
Warm-ups obv
140 x 10
Add in GG/BG Machine
130 x 10 - 100 x 15
100 x 12 - 100 x 10
70 x 10 (1.5 reps) - 70 x 15
50 x 10 (LC only, 5 second negatives)
[u]Seated Leg Curls[/u]
105 x 15/15/15 (p/p/f)
105 x 10/10/10
135 x 8 - 90 x 8 - 60 x 6
45 x lots, 30? 20? Did not write down
?aaaaand cue part 2. So I called in today. A.) I wasn’t feeling so hot, B.) There was some scary shit happening with my Dad, who I’m very close to. Hopefully it’s not this, but it could be something related to the “C” word. So, that was stressful and I was pretty low for a large portion of the day, sleeping, trying to keep my mind from going into a bad area.
Eventually I decided to sack right on up and go back for some revenge? and hit my heavy arm day today, especially given the caloric surplus. Pumps were nuts from the food. It went very well, and I’m quite glad I went. Also did cardio.
Heavy Arms
[u]Low-Incline DB Skullcrushers[/u]
Warm-ups
55s x 10
55s x 8
45s x 12
45s x 10 - 30s x 10
[u]Mid-Grip Straight Bar Pushdowns[/u]
100 x 20
110 x 12
120 x 10
110 x 10
100 x 12 - 50 x 12
[u]Rope Pushdowns[/u] (30 second rest, close to body, huge flares)
60 x 15
60 x 11
60 x 10
50 x 13
50 x 13
50 x 13
[u]Rope Cable Extensions[/u] (Like, leaning forward, elbows in. Almost no rest.)
50 x 20
40 x 20
30 x 30
Stretches
[u]LF Preacher Curls[/u]
Warm-ups
130 x 4 (ouch lol)
110 x 8
100 x 8
90 x 9 - 60 x 6 - 30 x 10
[u]Mid-Incline Strict DB Curls[/u] (a la Kai Greene vid)
30 x 15
30 x 12
30 x 10
20 x 12
[u]HS One-Arm Preacher Curls[/u]
30 x 9 (3 second negatives)
30 x 10 - 20 x 12 - 10 x 20
[u]DB Hammer Curls[/u] (Standing, not alternating, crazy strict, NO rest times)
30s x 8 - 25s x 6 - 20s x 6 - 15s x 6 - 10s x 8
Got some sexy tips from Mr. Zraw himself yesterday pertaining to my triceps, and their lack of forward progress. I’ve been missing out big on a certain movement - close grip, dips, that sort of thing. You know, the things that destroy the living fuck out of my shoulder joints. So, I’m going to slowly and carefully start incorporating some of that shit back in. Today went well with ‘em. Bitches were mirin’ the arm pump - wish I wasn’t such a faggot when it came to approaching gym girls. (Bizarre mental block.)
Light Arms
[u]One-Arm Supinated Cable Pushdowns[/u]
10 x 30 - 20 x 20 - 30 x 10
40 x 15 - 30 x 8
40 x 11 - 30 x 6
30 x 15 - 20 x 8
30 x 12 - 20 x 8 - 10 x 10
[u]BW Bench Dips w/ 5 second negative[/u] (240 is heavy fml)
x10
x8
x6
x6 + 6 (repped)
[u]Standing One-Hand Overhead Rope Extensions / Rope Pushdowns (close to body, big flare)[/u]
30 x 20 - 50 x 15
30 x 13 - 50 x 10
20 x 15 - 40 x 10
20 x 22 - 30 x 14
[u]Two-Handed DB Overhead Extensions[/u] (Huge stretch)
50 x 15
40 x 18
30 x 18
Stretch
[u]One-Arm HS Preacher Curls[/u] (Wide-grip, enjoyed more)
10 x 20 - 20 x 15 - 30 x 10
40 x 8 (1.5 reps)
50 x 8 (normal)
40 x 10 (normal)
30 x 8 (1.5 reps)
30 x 12 - 20 x 12
[u]Weird Bar Cable Curls[/u] (Godfuckingdamn these are sex.)
100 x 10
90 x 9
80 x 8
60 x 11 - 40 x 8
30 x 20
[u]Standing Alternating DB Curls[/u] (Strict blah blah whatever)
25s x 10
20s x 13 + 5 (All +'s are bent over, awesome isolation.)
15s x 15 + 8
15s x 15 + 8
10s x 15 meh
Shiiiiiit just bro’ing out err’ day. What’s happening witchu bromethazine?
[/quote]
Just swissing cheese, brehmania.[/quote]
Bro. Should be nacho’ing it instead obi.
Today was meh, whatever. Can’t find my debit card (stressed,) currently hating all women (flakes,) and my shoulder was hurting (fml.) Working on hip hinge on my deads - lower back felt much better, but weights moved a little slower and I’m going to have to work on explosiveness, too. Wanted to do lower volume today.
Back
[u]One-Arm Semi-Supinated Cable Rows[/u]
15 x 15
30 x 15
45 x 15
[u]Deads[/u]
465 x 3
425 x 6
[u]V Cable Rows[/u] (Big stretch, but all tension on lats continuously.)
225 x 10
240 x 8
240 x 8
180 x 10 (Strict, no lean/stretch)
[u]Dual Handle Pulldown Machine[/u]
250 x 10
220 x 11
190 x 15 - 130 x 8
[u]DB Pullovers[/u]
50 x 15
40 x 15
40 x 11 - 30 x 15
[u]One-Arm Pulldowns[/u]
30 x 12 (1.5 reps, whatever, blah)
Stretches
HS Shrug stuff I don’t feel like typing out
Facepull stuff I don’t feel like typing out
Incline walking, which I hate, calf pumps from hell
Jesus Christ, today was fucking money. Things were just “on.” The squats felt terrific. I’m really getting down the whole “wrapping bar around my body / elbows under the bar / chin up / squatting with my legs and not my chest” as others have recommended. No lower back issues at all!
So, there’s some really impressive people at my gym, but for whatever reason you just don’t see anyone lifting terribly heavy with free weights outside of chest work and shit like that. It was pretty busy today, and I definitely had about 20 people mouth-breathing as they watched me on my heavy set. Couldn’t fuck up - definitely did not. Felt really awesome. Got two “awesome sets bro” or some variation of that.
Since I did only do legs, what, four days ago or something? I didn’t want to kill volume too hard.
Legz
[u]Leg Extension / Seated Leg Curl Pre-Exhaust[/u] (Didn’t wanna go too hard on this today.)
45 x 50 - 30 x 20
90 x 20 - 75 x 15
135 x 15 - 120 x 12
165 x 15 - 150 x 12
120 x 15 - 105 x 12
[u]A2G Elevated Heel Back Squats[/u]
405 x 3 clean as fuck
315 x 8 eh w/e w/e
[u]Leg Extensions[/u] (Slow + reps)
210 x 12 + 3
225 x 8 + 2
195 x 10 + 2
165 x 15 - 120 x 6 - 90 x 8
135 x 15 - 90 x 8 - 45 x 10
[u]LF Squat Machine[/u] (Rack + weights, continuous tension)
340 x 20
340 x 20
340 x 15
Stretches
[u]DB SLDL[/u]
115s x 10
100s x 10
90s x 10
[u]Lying Leg Curls / GGBG Superset[/u]
100 x 15 - 100 x 15
100 x 12 - 100 x 12
80 x 12 - 80 x 12
60 x 8p/8p/8f - 60 x 20 (GGBG) - 50 x 15 (LLC, rep)
[u]HS Seated Hammie Curls[/u] (One giant drop set)
40 x 12 (1.5 reps)
30 x 12 (1.5 reps)
20 x 30 (reps)
10 x 20 (squeeze partials)
