Legsssss
Back Squat - 45x10, 135x10, 225x10, 275x5, 315x2, 365xfail
Banded Squat - 315x10, 405x5
RDL’s - 135x10, 135x10
Hack Squat - 405x10, 495x10, 585x5
Leg Extentions - 7 sets of 10 with x weight
Leg Curls - 7 sets of 10 with x weight
First TIme ever reverse banding any lift and it felt nice, the bands were a little too thick and will be using lesser ones next time but i relaly like the way it felt.
[u] LEGZERZ[/u]
SQUATS: NAR X 15, 135X15, 225X10, 315X10
WORK: 405X6, 455X5
ADD ELITE-FTS BANDS: 500X8, 585X3
didnt go heavier, should have worked to a single raw i definitely feel i would have hit 500 for multiple reps, also will go heavier for last sets of bands next time, was first time doing them so was a little nervous
FRONT SQUAT: 135X10, 225X10, 315X5, 315X5
ROMANIAN DEAD LIFTS: 135X10, 225X10, 225X10
HAMMY CURLS: 7 SETS OF 8-12
LEG EXT: 7 SETS OF 8-12
FUN SESSION IM PRETTY SURE I WILL BE LOOKING TO DO A PL COMP IN FEB.
banded squats
Chest Day
Bench - 45x10, 135x10, 225x5, 245x5, 275x2, 295x1, 315x1, 315x1
Reverse Band Bench - 225x10, 315x3, 365x1, 385xfail
Incline Bench - 135x10, 185x5, 225x1
Decline Bench - 185x10, 225x5, 225x5
Prognated Grip DB Fly’s - 30x10, 30x10
Fly Machine - 7 sets of 10 with x weight
Protein Shake
Chest [/b]
Fun bench day got some good numbers
FLAT BB: BARX15, 135X15, 225X10
WORK: 275X5, 315X5, 335X1, 365X1, 375X1
REVERSE BAND BB FLAT(AVG): 365X5, 405X1, 425X1, 450X1
INCLINE BB: 135X10, 185X10, 225X10
DECLINE BB: 225X10, 275X5, 315X5
INCLINE PRONATED FLYS: 40X10, 40X10
FST 7’S PEC DEC
[i] not a horrible session first time doing reverse band before.
Shoulders
Seated Military Press - 135x5, 135x5, 135x5, 155x3, 155x3
DB Front Raises - 35x5, 35x5, 35x5, 35x3, 35x3
Seated Lateral Raise Machine - 25’sx5, 25’sx5, 25’sx5, 30’sx3, 30’sx3
(all previous mentioned lifts were super setted)
DB Rear Delt Fly’s - 30x15, 35x15, 35x10
DB High Incline Bench - 50x12, 50x10
20 minutes walking on treadmill
Bi’s & Tri’s
Close Grip Bench - 45x10, 135x10, 185x5, 225x5, 245x5, 275x1
BB Curls - 95x10, 95x10, 115x5, 45x10
Skull Crushers - 90x10, 90x8, 90x8
DB Preacher Curls - 40x10, 45x6, 50x5
Overhead Tricep Machine - 140x10, 170 (whole stack) x 8, 170x8
Hammer Curls - 50x10, 60x10, 75x5
Tricep Extention Machine - 90x10, 90x10, 90x10
Concentrated Curls - 40x10, 40x10, 50x5
Pinwheel Bicep Curl Machine - 7 sets of 10 with x weight
Tricep Cable Pushdown with Rope Handle - 7 sets of 10 with x weight
Protein Shake
Legs
Back Squat - 45x10, 135x5, 225x5, 225x5, 275x5, 315x3, 365x1
Reverse Band Squat - 405x1, 455x1, 495x1
Leg Press - 495x10, 585x10, 675x8, 855x5
Leg Extention - 7 sets of 10 with x weight
Seated Leg Curls - 7 sets of 10 with x weight
Surge
[u] LEGS [/u]
been trying to hit legs a little harder lately and got some “PR’s” today
BACK SQUAT: WARM UP: BARX15, 135X10, 225X10
WORK: 315X5, 405X5, 455X5, 500X3 ( i dont usually say the whole PR thing but this was big for me ive never hit 500 for reps and these were 3 solid deep reps so, PR!)
BANDS: 500X1, 585X1, 675X1
LEG PRESS: 6PPX12, 8PPX12, 10PPX12, 12PPX10 (EACH SIDE)
HAMMY CURLS: 7 SETS 8-12
STANDING CALVES: 7 SETS 8-12
thats it, stopped early would have liked some front squats and romanians but my right shoulder was bugging me from racking one of my squats so decided to go home, 2 finals tomorrow any ways so need to study
Got bogged down today with finals and studying so due to lifting so late i had to lift at the little hotel like 24 hours gym in my student housing project instead of the rec center. The heaviest dumbbell is 50lbs and they have a few machines, so i had to be creative to get a good back workout in -.-
I ended up doing two large supersets, i did 15 reps on every excerscise and 5 rounds of each superset
1st superset
-two arm DB row while laying chest first against an incline bench
-low back extension machine with 120lbs
-lat pull down with 100lbs
-row machine with 100lbs
2nd superset
-cable lat pulldown with whole stack
-kayak rows
-bicep curl machine with 80lbs
-ab machine with 100lbs
Surge
i ended up getting a good burn in the muscles due to the high volume and speed of moving between exercises
Chest
Bench - 45x10, 135x10, 185x5, 225x5, 245x5, 275x3
Incline DB Bench - 50x10, 70x10, 90x8
Decline Bench - 135x10, 185x10, 225x5
Prognated Grip DB Fly’s - 30x10, 30x10
Chest Fly Machine 110x10, 110x10, 110x10, 120x10, 120x10, 120x10, 120x10
BB Shrugs - 405x10, 455x8, 315x10
BACK/BICEPS
DEADLIFT: 135X5, 225X5, 315X5, 405X5, 500X5, 550X1, 570X1, 585X1
first time ive ever hit 585 raw, i hitched so fuck off but still was good to get it up and im confident ill be able to pull it legally in the next couple weeks. I was also dead tired from traveling all back home yesterday so yeah -.-
PREACHER DB CURL: 60X10, 70X8, 70X8
LAT PULLS DOWNS: SOME X SOME
HAMMER CURLS: 60X12, 70X10, 80X8
PIN WHEEL CURLS
BB CURLS: 135X8, 135X8, 135X8
thats all she wrote. Still tired from being in the airport all day yesterday, had to wake up early as fuck today -.- hopefully pulls will look cleaner next lift but still felt good holding ze weight.
Back
Deadlift - 135x10, 225x5, 315x5, 405x2, 425xfail
Bent Over BB Rows - 135x10, 185x10, 225x8
DB Rows - 70x10, 90x10, 100x10
Cable Rows - 150x10, 180x10, 210x10
Lat Pulldowns - 150x10, 150x10, 150x10, 150x10, 162x10, 162x10, 162x10
!0 Min walking on treadmill
This is some good stuff in here. I’ll be following.
@spartee, nice to have you along
quick leg day, Good PR’s around here guys keep up the good work. only a week and a half left to hit goals for 2011
[u] LEGS [/u]
SQUATS: BARX10, 135X10, 225X5, 315X5, 405X5, 455X5, 500X3
- YouTube
Very tired since i did DL yesterday, but was in the mood to squat, depth was good, last squat was Sloppy though.
HAMMY CURL: SOMEX20, SOMEX15, SOMEX15, SOMEX10
LEG EXT: SOMEX20, SOMEX20, SOMEX15, SOMEX15
home have errands to run
Just had some surgery done today, gonna be out of the game for a few weeks because of recovery and shit but hopefully it wont kill my numbrs too much
[quote]Jimbo51 wrote:
Just had some surgery done today, gonna be out of the game for a few weeks because of recovery and shit but hopefully it wont kill my numbrs too much[/quote]
Surgery for what? Hope whatever it was is all fixed.
i had a pilonidal cyst removed and now my ass is all stitched up and i got gauze and bandages coverin my whole ass/lower back area lol. it sucks cuz of the location its damn near impossible to sit down pain free
he got a boob job
[u] CHEST[/u]
FLAT BB BENCH: WARM UP: BAR X 15, 135X15, 185X5, 225X5
WORK: 275X5, 295X5, 315X3, 335X1, 355X1, 370X1, 385X1, 405X1, 225X5
INCLINE: 135X10, 185X10, 225X8, 275X3
DECLINE: 225X10, 275X10, 315X5
THE END first time in a while ive worked up to 405 during a regular lift day. didnt realize i did so many sets until reflecting upon the session now. w.e. will film some singles next week most likely since i never film bench