[][][][]---Achilles&Jimbo---[][][][]

Training Training Logs
121

Haha love the pic greg, preciate the support, workin hard pays off, i hit a new PR today on bench (315x1) felt real good moving up to 3 plates

Chest

Bench - 135x10, 185x5, 225x5, 245x5, 275x3, 315x1 (NEW PR!!), 225x5

Incline BB Bench - 135x10, 185x5, 225x3, 225x2

Decline BB Bench - 225x5, 225x5, 225x5

Prognated Grip DB Fly’s - 30x10, 40x8, 30x10

High Cable Fly’s - 3 sets of 10 with x weight

Low Cable Fly’s - 3 sets of 10 with x weight

Shrug Burnout - 455x8, 405x10, 315x12, 225x15, 135x20 (all one set with no rest in between weights)

SURGE

122

Back

Deadlift - 135x10, 225x5, 315x5, 405x2, 405x2, 405x2

Lat Pulls - 120x15, 120x12, 120x12, 140x10

Hammer Strength Rows - 2platesx10, 3platesx5, 4platesx5

Cable Rows - 120x15, 120x15, 120x15, 140x10

Kayak Rows - 3 sets of 15 with x weight

SURGE

20 minutes walking on treadmill

10 minutes sitting in steam room

123

Shoulders

Standing Military Press - 135x6, 135x6, 155x5, 185x2

Seated DB Arnold Press - 65x8, 70x6, 70x6

DB Shrugs - 120x12, 120x12, 120x12

Hammer Strength Shoulder Press - 90x10, 180x8, 180x8

Rear Delt Fly’s - 25x20, 25x20

Rear Delt Machine - 50x10, 50x10

Hammer Strength Shrug Machine - 270x10, 360x10, 450x10, 450x10 (5plates on each side, machine doesn’t hold anymore :/)

Upright Row Machine - 1 plate on each side for 3 sets of 10 inbetween the hammer strength shrug sets

Surge

Walked 1 mile on the indoor track

124

Ive been AWAL -_- but still lifting and pwning the iron. Ill start posting again this week. bw is up to 245, 247 on heavy days so bulk going well

125

Arms

BB Curls - 95x10, 115x8, 115x6

Close Grip Bench - 135x10, 185x6, 225x5, 275x3

Hammer Curls - 45x10, 60x10, 70x6, 80x5

EZ Bar Skull Crushers - 90x10 (close grip), 90x10 (wide grip), 90x10 (close grip)

DB Preacher Curl - 40x10, 50x5, 40x8

Reverse Grip Curls - 45x20, 45x20

Across Body Hammer Curls - 35x5, 40x5

Single Arm Over Head DB Tricep Push - 30x10, 30x10

Tricep Extention Machine - 60x10, 80x10, 80x10

BW Dips - 2 sets of 10

Super 8’s - a large super set of 6 different bicep & tricep excercises that include 8 reps for each workout
1.cable tricep extention (whole stack)
2. DB tricep kick back (35’s)
3. Bench Dips (feet elevated and a 45lb plate on my lap)
4. EZ Bar Curls (90lbs)
5. DB Hammer Curls (60’s)
6. Cable Rope Curls - (half stack, i dont really remember lol)

did 2 sets of the super 8’s, it really hits the arms good and even tests ur endurance a little

Surge

126

Im back postinggg

[u] BICEPS/TRICEPS [/u]

MILITARY PRESS: 135X12, 155X10, 185X8, 225X6

BB CURL: 95X12, 115X12, 135X10, 135X8, 135X8, 160X3 (LAST SET WAS CHEAT CURLS FUCK OFF NEGATIVES ARE GOOD)

CGBP: 135X15, 225X12, 275X8, 315X5, 225X10

HAMMER CURLS: 60X10, 70X10, 80X8

SKULL BASHERS: 115X12, 135X10, 135X8

PREACHER DB CURL:50X12, 60X10,70X8, 80X5

TRICEP MACHINE: SOMExSOME

SUPER 8’S 2 SETS

SURGEE

127

Legs

Back Squat - 45x10, 135x10, 225x5, 275x5, 315x5

Leg Press - 495x10, 675x10, 765x8

Hack Squat - 405x10, 495x10, 585x10

Cales Raises on Hack Squat (double leg) - 405x10, 405x10, 405x10

Laying Leg Curls - 90x10, 90x10

Seated Leg Curls - 110x10, 110x10

BB Shrug Super Set - 455x8, 405x10, 315x12, 225x15, 135x20

Protein Shake

128

[u] LEGZ HOE[/u]

back to posting again

SQUAT: 135X10, 225X10, 315X10, 405X6, 455X5 (PR +2) Stop
While it was nice to hit an extra 2 on 455 I definitely was not moving at a speed I find acceptable.
I am a big fan of the oldschool style training CT used to promote where you hit heavy weights as hard and fast as you can until speed slows down noticeably. I usually finish at 500 but will be easy on the quads today

LEG PRESS: 6PPX15, 8PPX15, 10PPX10

ROMANIAN DL: 135X10, 225X10, 315X10

LEG EXT: 3 SETS OF 20-25 REPS

HAMMY CURLS LYING: 3 SETS OF 15-20 REPS

PWO SHAKE,

home for thanksgiving so had errands to run.

129

Lifted in a different gym today cuz im home from college for thanksgiving break, the decline bench sucked so i decided to skip lol, still got a decent chest lift in

Chest

Bench - 135x10, 185x5, 225x5, 245x3, 275x2 (didnt have a spotter so didnt want to risk going too heavy)

Incline BB Bench - 135x10, 185x5, 185x5

Prognated Grip DB Fly’s - 30x10, 30x10, 30x10

Hammer Strength Decline Chest Press - 1 platex10, 2 platesx10, 3 platesx5

Hammer Strength Shrugs - 2 platesx10, 3 platesx10, 4 platesx10, 5 platesx6 (grip slipped because i didnt have my straps)

Peck Deck - somex10, somex10, whole stackx6

15 minutes walking on treadmill, alternating inclines

10 minutes in sauna

130

Back

Deadlift - 135x10, 225x5, 315x5, 405x2, 405x1, 425xfail

Bent Over BB Rows - 135x10, 185x10, 225x10, 275x6

One Arm BB Rows - 50x10, 75x10, 100x10

Lat Pull Downs - 3 sets of 10 with x weight

Cable Rows - 3 sets of 10 with x weight

Kayak Rows - 3 sets of 10 with x weight

131

Shoulder Domination Day

15 minutes walking on the treadmill

Seated top half Shoulder Press from Pins - 135x6, 185x3, 205x3, 135x6

Push Press - 135x10, 155x5, 185x5, 225x3

Hang Cleans - 135x10, 185x5, 225x3, 275xfail

Hammer Strength Shoulder - 2 platesx10, 2 platesx10, 3 platesx1

Seated Arnold Press - 50x10, 65x8, 80x2

Rear Delt DB Fly’s - 30x15, 30x15, 30x15

Rear Delt Fly Machine - 50x10, 60x10, 60x10

Hammer Strength Shrugs - 3 plates x 10, 4 plates x 10, 5 plates x 10, 5 plates x 10

Surge

15 minutes walking on treadmill

15 minutes in sauna

132

also

Im starting a new diet that im going to try out for a few weeks, it’s going to consist of mostly protein shakes with just one meal per day, iv been loving the gains iv had in body weight and lifting numbers but i need to lose a few inches around the middle lol. my protein shakes consist of whole milk, 2 scoops of whey, 2 forkfulls of peanut butter, creatine, and ovaltine mix. also i will continue to take creatine and surge post workout. if i cant seem to do all shakes and need some real food ill probably try to keep it to turkey & PB sandwhiches. gonna try it for a few weeks and see if i like it

133

Bicep/Tricep

15 min walking on treadmill

Close Grip Bench - 135x10, 185x6, 225x5, 225x5

EZ Bar Preacher Curl - 90x10, 90x8

DB Preacher Curl (super setted with the EZ bar curls) - 35x10, 45x5

Overhead Tricep Machine - 120x15, 170(whole stack)x10, 170x8

Hammer Curls - 55x10, 65x10, 80x6

Dip Machine - 1 plate each side, 3 sets of 10

Concentrated Curls - 40x10, 50x5, 50x5

Tricep Extention Machine - 110x10, 110x10, 110x8

V-Bar Cable Tricep Push Down - whole stack, 3 sets of 6

Pinwheel Curl Machine - 90x25, 80x20

Cable Tricep Kickback - 3 sets of 10 with x weight

5 min walking on treadmill

Surgee

134

Lifted by myself today so i decided to squat on a smith machine due to lack of a spotter and the only two free bar squat racks being taken -.-, i hit a new PR but its hard to determine if its a real PR because it was on a smith machine, regardless i got a good pump in my quads and hammys

Legs

Leg Extention - somex15, somex10

Back Squat - 45x10, 135x10, 225x10, 275x5, 315x1, 365x1 (new PR kinda)

Hack Squat - 405x10, 495x10, 585x8, 675x6

RDL - 135x10, 135x10 (low back was feelin realllll tight so i stopped after 2 sets)

Calves on hack sqaut - 315x20, 405x15, 405x20

Seated Leg Curl - 90x15 (hold at bottom) 110x12 (holding at bottom)

Laying Leg Curl - 110x10 (holding at top) 110x10 (holding at top)

Surge

15 min walking on treadmill

10 min sitting in sauna

135

Chest

Bench - 135x12, 185x10, 225x8, 245x6, 275x2 (did more volume then usual today)

Incline DB Bench - 50x12, 70x10, 70x10

Decline Bench - 205x5, 205x5

Prognated Grip Incline DB Fly’s - 35x10, 35x10, 35x8

Hammer Strength Chest Press - 1plate x 10, 1plate x 10, 2 plates x 3

Surge

136

Back

Tried out a new dead-lift today that i read about in a recently posted T-Nation article, the snatch grip dead-lift, the article says this style really helps hit the top part of the back and lats and such, anyways i tried it out but didn’t go too heavy and kinda liked it, might incorporate it more often.

Lat Pulldowns - 120x12, 120x12

Snatch Grip Deads - 135x10, 225x5, 225x5, 315x5, 315x3

DB Row - 65x12, 95x10, 115x8

Hammer Strength Pull Down - 2 plates x 10, 2 plates + 25 x 10, 3 plates x 5

Hammer Strength Row - 2 plates x 10, 3 plates x 10

Cable Rows - 120x10, 140x10, 160x8

Hammer Strength Shrugs - 3 plates x 10, 4 plates x 8 (grip slipped), 5 plates x 10

Surge

10 min walking on treadmill

137

Too busy with school to consistently post. Still lifting er day though. weighed 248 today. Lifts are goign up, bf is going down. All is good

[u]SHOULDERS[/u]

MILITARY PRESS: 135X10, 155X10, 185X8, 225X5

CLEANS: 135X10, 185X10, 225X6

TOP HALF SEATED OVERHEAD PRESS: 185X8, 225X8, 275X3

REAR DELT FLYS: 30X15, 40X15, 40X15, 25X10 ON DECLINE DROP 30X10 BENT OVER x2

HS SHOULDERS: 2PPX10, 2PP+25X8, 3PPX6 ONE ARM AT TIME

SHRUGS SUPERSET WITH MACHINE FRONT RAISES: SOME X SOME

REAR DELT MACHINE: 3 SETS OF 12 SUPERSET WITH RHOMBUS MACHINE 3 SETS OF 10

SURGE + PWOD

lifts are going well. bw is up but bf is dropping. Been including more cardio but eating more and cleaner to maintain muscle mass while dropping fat. will be trying to post more frequently

138

SHOULDERSSSS

Standing Military Press - 135x6, 155x5, 185x3, 135x6

Hang Cleans - 135x5, 185x5, 225x3

Seated Top Half Shoulder Press From Pins - 135x10, 185x5, 225x5, 275xfail

Hammer Strength Shoulder Press - 2 plates x 10, 2 plates + 25 x 10, 3 plates x 3

DB Rear Delt Fly’s - 25x20, 25x20, 25x20

Hammer Strength Shrugs - 4 plates x 10, 5 plates x 10, 5 plates x 10

Upright Row Machine - 3 sets of 10 with 1 plate on each side

Rear Delt Machine - 3 sets of 10 with 60lbs

No more Surge :frowning:

139

Bi’s & Tri’s

Close Grip Bench - 45x10, 135x10, 185x5, 225x5, 245x3

BB Curls - 95x10, 95x10, 115x5

Incline DB Curls - 40x10, 40x8, 40x8

Decline DB Skull Crushers - 3 sets of 10 with 40’s

Concentrated Curls - 40x10, 50x8, 50x6

Overhead DB Tricep Extention - 75x10, 85x8

Single Arm DB Tricep Extention - 25x15, 40x5

DB Preacher Curl - 40x10, 50x5, 50x5

Tricep Extention Machine - 3 sets of 10 with 8 plates

Top Half Skull Crusher From Pins - 95x10, 135x10, 205x5

Tricep Cable Rope Pushdown - 7 sets of 10 with x weight

Cable Bicep Curls - 7 sets of 8 with x weight

Protein Shake

140

[u] BICEPS AND TRICEPS [/u]

CGBP:BARX15, 135X15, 225X10, 275X8, 315X4

BB CURLS: 95X12, 115X10, 135X8

SKULL BASHERS: 115X12, 135X10, 145X10, 155X8

CONCENTRATED CURLS: 60X12, 70X10, 80X10, 100X6

SINGLE DB OH EXT: 40X10, 50X8, 50X8

PREACHER CURLS: 115X12, 115X12, 115X10

TRICEP MACHINE SUPER SET WITH BW DIPS: SOME X SOME, BW X 10 EACH TIME

FST 7- CABLE CURLS FOR BICEPS AND ROPE EXT FOR TRICEPS