AUG 22
did a shoulder workout today. im probably going to start splitting some workouts up a bit, get more intensity into each bodypart.
front shoulder press:75x12, 95x10, 125x8, 145x6
rear delt cable fly:30x10, 40x6, 40x7
rear delt cable fly done with arms bent: 40x12, 50x10
dumbell military:55x8, 55x7, 55x5
good workout.
Aug 23
biceps:
ez curl bar:65x12, 90x10, 100x8, 105x7
pinwheel curls: 35x12, 40x10, 45x10, 50x7
cable preacher: 50x12, 70x7
*felt i could have done more weight on the pinwheels, sets 2 and 3.
good workout, felt pretty strong.
also started using muscle milk ‘collegiate’ instead of the regular, more calories in it.
weight up to about 175 now (whoopee!), a 7 pound gain from aug 11, the first day of the log.
debating whether to do legs tommorow or the next day. ill wait and see how i feel.
edit i should add, shoulders and biceps are really lagging noticably. chest looks better, back looks more muscular, triceps look meatier, shoulders and biceps look flat. since my goal is to build an all around physique, i’d rather nip these problems in the bud now, rather than in 6 months or a year when they are REALLY far behind.
aug 24
legs
back squat:125x10, 175x10, 225x6, 225x6
front squat:125x8, 125x8, 125x8
leg curls:75x10, 100x8, 125x8
good workout, thighs still feel gassed. hope i dont regret this too much tommorow.
aug 26:
chest and triceps
barbell inclines:125x10, 175x5, 175x5, 195x2, 195x2
flat dumbell bench: 55x10, 65x10, 75x8, 75x6
cable flyes: 40x15, 50x15
pressdowns: 50x12, 70x10, 90x5, 90x5
cable extensions: 60x10, 80x9, 90x6
aug 27
rack pulls:125x10, 225x10, 305x7, 305x4
pulldowns: 140x10, 140x10, 140x8, 150x6
barbell rows: 125x10, 145x10, 175x8, 175x7
bar shrugs225x10, 225x10
straight arm pulldowns: 50x10
aug 29
front shoulder press:75xx12, 125x10, 135x8, 145x9
cable rear delt fly (bent arms): 40x12, 50x12, 60x12, 40x12
dumbell military:55x10, 55x9, 55x8
AUG 30
tried something a little different for a quad routine
back squats:125x10, 175x10, 225x10, 225x10
leg press:200x25, 220x22, 240x20, 260x16, 280x13, 300x10
we’ll see how some higher rep work does in over the next few weeks.
nice weekend, didnt worry about what or how much i ate, had a few beers.
went to the rutgers game, god they played like shit.
anyway, back in the saddle today:
sep. 2:
barbell inlcines: 125x10, 175x6, 200x1, 195x2, 195x1, 200x2, 200x3
*tried somw wider grips on sets 2-4 of these, and felt all fucked up. went back to my normal grip for the last two, much better.
flat dumbell press:55x10, 75x9, 75x8, 85x4
pressdowns:60x12, 80x10, 90x6, 90x6
not bad all in all.
SEP 3
rack pulls:125x10, 225x10, 305x8, 305x10, 305x6
barbell row:125x10, 175x8, 175x7, 175x10 (underhand grip on last set)
neutral grip rack chins:10, 10+25, 7+50
EZ bar curls: 100x10, 115x4, 115x4, 65x13
SEP 5:
front military:75x12, 135x8, 175x2*, 145x6, 155x4
*only half reps, wanted to try and get some heavy work for the shoulders.
dumbell press:55x10, 65x5, 65x5
face pulls:30x10, 40x10, 50x12
bodyweight extension: 16, 14, 14
SEP 6
back squats (parallel):125x10, 175x10, 245x5, 265x5, 285x3
leg press: 220x20, 240x20, 260x20, 280x20, 300x15, 320x12
dumbell curls:25x15, 35x9, 40x8
cable curls:40x19, 50x9
leg presses were murder.