April 19 2008
squats (form was good today) belted
50x10
140x10
230x20 (PR)
280x12 (PR)
320x3
320x3
320x5 (matched old PR)
320x3
230x5 ass to grass with pause
seated calf raises
135x15
x25
x15
x15
x20
x15
back extention machine (lower back)
160x15
160x15
200x15
200x15
200x15
standing calf raise
100x15
100x15
100x15
Super seted with
leg curls
120x10
120x15
120x12
notes:threw in a few sets of light leg extensions and front squats for feel today which was nice.
also pumped right arm. right arm has lagged behind left for over a year and maybe the occasional extra stimulus will help correct the imbalance
Chest
benchpress
135x10
225x10
275x4
275x3
280x3
280x3
incline dumbell bench
70sx12
75sx10
80sx10 (PR?)
cable cross overs
40x12
50x10
50x12
light ab work
about 10 minutes of cardio
peace
Straight bar curls
95x12
95x12
115x8
115x6+2 forced reps
115x6
behind the head DB triceps extensions
100x15
100x20
100x20
120x10+5 forced reps
120x8+3 forced reps
machine curl supersetted with machine tricep extention
120x12 AND 80X15
120x12 and 110x12
120x10 and 110x15
reverse cable curls
120x12
120x15
120x15
V-bar tricep pushdown
120x15
120x15
120x15
concentration curl burn outs
25 pounds 3 sets to absolute failure plus forced reps and negatives.
notes:worked out with Evan, old workout buddy. So it went better. went a little heavier on the triceps becasue i had a spot.
Also managed to break then repair a barbell.
felt like an Ass-Hat for that one.
peace.
4/25
dumbell bench
65x15
90x15
90x12
95x10
95x10
t-bar rows
90x15
90x15
90x15
90x15
90x15
pull ups
meX10
lat pull downs
120x15
120x12
120x12
Supersetted with
standing militery press
100x15
100x12
100x12
incline barbell press
135x15
135x12
peace out.
notes for the day. Had some seripous donuts this morning after breakfast for a end of the year thing in FYS. End of my first year in college woot! woot!
But yeah i was disapointed in myself lol.
saterday the 26th of April
Squats, belted.
140x8
230x15
280x10
320x6 PR
330x3 (easy)
leg press
230x15
230x15
320x15
410x15
500x15
calf raises
135x20
135x15
135x15
135x25
135x20
135x25
135x20
hamstring curls
120x12
120x12
120x12
abductor machine
80x20
80x25
80x20 controled
this was a lot harder then it looks on paper lol.
Maid a new concoction for my pre workout shake, its a packet of single server cool aid and big scoop of NO-Xplode. Put it in a water bottle and shake.
ps. purple gatorade is the best. hands down.
peace have a nice weekend.
Monday the 28th
Bench press
135x15
225x12
225x10
280x3
280x3
285x3
t-bar rows
90x15
90x15
135x10
135x10
135x10
incline dumbell press
80sx10
80sx10
85sx10 (PR)
lat pull-downs
130x12
130x12
130x12
burn out on push ups, push up with one hand pauses, and “street sweepers” with random hand placement.
peace.
Tuesday the 29th
Barbell Curls
95x12
95x12
115x6
115x9
135x3 plus one forced rep
behind the head dumbbell triceps extensions
100x15
100x15
120x12
120x10
120x12
barbell curls triple drop sets
85x10
65x10
45x10
repeated 2 more times
barbell curl
65 pounds, 10 half reps on the bottem, 10 on top, 10 on bottem, 3 on top, then used empty bar and used partner to perform a static contraction.
cable tricep pressdowns
120x15
120x15
120x15
120x15
120x15
balance ball crunches
50
25
done. this was fun even though i might not have gotten in quite enough work.
4/29
food
first day in…2 weeks i ate good all day.
whole grain cereal
glass of oj
creatine+pack of kool-aid
post work out- chicken brest, two tea spoons peanut butter, 12 oz. Milk
6 inch turkey brest from subway with light mayo
chick fil a club with pack of honey mustard.
Keep up the dedication. I’m considering power lifting one day myself as well.
so we now have a log section apparently.
Shocker.
Anyway, May 1st.
Shoulders and light chest.
Seated barbell press
100x10
140x12
190x6
190x5
190x5
dumbell bench press (really need to not hold back anymore im blasting thses)
80sx15
90sx15
100sx10 could have done more.
bar in corner shoulder press (stole from thibs)
25 pound plate 3 sets of 12 each arm super set with dumbell side laterals 10 pound dumbells to almost failure.
it was a quick one. I kinda blew my wad on the shouler press. First time I done any over-head pressing in… I’m gonna say weeks.
food.
3 egg 2 chees and pork omlet
3 glasses of milk today thus far
7 granola bars (addicted)
1 serving sheperds pie
the juice (NO-Xplode and kool-aid)
lots of water.
(planning on) pasta tonight with water.
might snack on beef jerky or nuts.
Current sups.
I been running the same stack for a while, if u wanna call it that. I ran out of protein powder last week and my cash is short.
Mega mens vitamins 2 a day.
extra vitamin C for inflammation
Fish oil liquid…about as nasty as it sounds, subing till my Flameout comes in.
creatine and NO pre workout.
post workout i use cell mass when i remember to take it. Usually plan a meal right after my workout if I can help it.
weighing in at about 228 or 230 pounds. Thick
may 2nd
barbell squat belted
50x10
140x10
230x15
320x5
340x3
350x3 (1st one flew up really fast)
romanian deadlift
230x10
230x10
230x10
leg press
315x15
405x15
500x12
500x12
Lunges
No weight. Walked to grochery store and lunged (slightly uphill) about 160 yards BACK to the gym.
peace
food
3 egg omlet with cheese and a piece of sliced turkey and a glass of milk.
the juice (creatine and cool aid)
post workout- 3 steak soft tacos with salsa and rice and beans at mexican
may 5th
Barbell bench press
140x10
230x10
235x10
280x6
285x5
300x3, spotter touched bar on accident on 3rd rep.
t-bar rows
90x20
115x15
135x10
135x10
135x10
incline dumbell press
80x12
85sx12
85sx12
lat pull downs
140x12
140x12
140x12
Hit the abs pretty hard for about 10 minutes.
peace
notes. Ham strings are still a little tender from friday!
barbell curl
85x16
95x12
95x12
95x12
95x10
tricep burn out destroyer exercise thing…hard to describe. used a rope and did over head extentions apart till dead, then apart but together on negative, then together until failure for 5 sets using 80 pounds. it sucked.
in a good way.
hammer curls
40sx10
45sx10
45sx10
decline dumbell tricep extentions (one in each hand)
30sx15
30sx15
30sx15
30sx15
30sx15
dumbell shoulder press
65sx10
80sx10
80sx12
80sx10
dumbell benchpress
90sx12
100sx12
100sx10
corner press (took from thibs)
50 pounds plus bar, 3 sets 12 per arm
supersetted with
dumbell side laterals 15 pounds x 10 reps
for 3 sets total
10 minutes on eliptical
peace.
May 10
Squat
140x10
230x15
280x10
320x3
320x5
320x3
dumbell romanian deadlift
70sx10
70sx12
70sx12
70sx12
leg extentions
150x10
calf raises
160x15
160x20
160x20
160x20
160x20
160x20
160x20
160x15
balance ball crunch with huge stretch
15
20
20
get huge bitches
may 16
barbell curl
95x12
95x12
115x8
115x8
skull crushers
110x10
110x10
110x8
machine curl
120x15
150x10
170x7
trcep extention 3 way overhead rope burn out
1 set at 50 pound and 2 sets at 60 pounds
abs spread out throughout workout
may 16
squats, belted
140x10
230x15
280x12
320x5
350x4 and 1 forced rep
deadlifts
230x12
230x12
srraps and belt on
320x10
410x3
leg presses (did a set of 20-25 seated calf raises with 2 plates in between every set)
410x15
500x10
590x10
680x10
done and donner.
may 19
bench press
230x12
240x10
280x4
280x5
290x3
t-bar row
90x15
135x12
135x12
135x12
135x12
incline dumbell press
80sx10
80sx10
80sx10 (easy, def. go up next week)
lat pull down
150x15
150x15
180x10 (tuff)
did some ab stuff between sets not to tuff.
machine chest press
2 platesX ~ 3 sets of 20 or so (burning out)
Peace