May 20
barbell Curls
100x12
100x10
100x10
100x8
100x6
skull crushers
100x10
100x12
100x10
100x10
incline curls
30sx12
30sx10
30sx12
(good squeeze here went light for a change)
tricep 3 way burn outs
50 -10 10 10
60 -10 5 10
65 - 10 5 10
super strict machine curls (2 2 tempo)
90x15
90x14
60x20 something
done done done.
may 21
dumbell shoulder press
80x11
80x13
80x12
80x13
80x12
cable flys
30x20
40x15
40x12
30x10
30x10
one hand cable high lateral
10x10
10x10
10x10
10x10
my workout partnr overheated today so we cut out the hard stuff and did light high laterals and split so he could get some rest. (hed ben out in this hot ass GA sun all day)
peace
Friday (hellz yeah)
may 23
barbell squat belted
140x10
240x15
290x12 (PR)
330x5 (easy, well easier then it should have been)
360x3 (best X3 in months)
deadlifts belted
230x10
320x10 (straps)
410x2 (strap came off lol i freaked and stopped)
Leg extentions with 70 pounds superseted with seated calf raises with 115 pounds sets of 12-15 0n both. about 5 or 6 sets of both.
a few smith machine squats without weight with big flex at the top for the heck of it.
2x10
may 26
bench press
140x10
230x10
230x10
280x3
280x3
290x3
t-bar row
90x15
135x12
135x12
160x8
160x10 (tuff)
cable flys
30x20
40x15
40x10 plus half reps
40x10 plus negatives
30x12 plus negatives
reverse fly
30x15
30x15
30x15
leg raises
20
15
decline sit ups
25
decline crunch
2 sets to failure
balance ball crunch (good stretch)
40
push up
set of 40 or so, rested a few secs and got to 50.
good one today. I proved to myself that i can totally still kick ass in the weight room without junk food in my system.
may 27
spider curl
5 sets of 10-12 75 pounds
skull crushers
5 sets of 10 with 100 pounds
dumbell seated curl
30x10
35x10 plus 3 with 30s
35x10
tricep burn out with rop overhead
3 sets, 1 set at 60, two at 70
bicep burnout
2 sets with 110 to failure and one rack run. (bottom of plates to top)
peace.
may 30
squats
140x10
240x15
300x12 (major PR)
365x4
dumbell romanian deadlift
70x10
75x10
80x10
100x10
leg extention/calf raise/ light smith machine squat trip sets
2 go arounds at 80/10 115x20 and 70x10
leg press
405x15
405x15
wow…im sore as hell. Peace.
june 2
today sucked. no energy. no sleep.
bench
140x22
230x12
230x10
280x3
280x3
280x4
t-bar row
90x20
135x12
135x12
135x10
125x12
incline barbell press
135x15
225x5
225x5
close grip pull ups (over under)
BWx12
BWx10
BWx8 , short rest, then 2 more.
a few rounds on the punching bag with kicks and hands for cardio.
crazy arm day today, consisted of timed sets with little to no rest…
12 min dumbell curl and tricep pushdown, 3-10 and 10 with 25-35 dbs and 100 pounds on triceps.
5 minutes active rest (crunches, leg raises, scissor kicks)
12 minutes easy curl and standing behind head dumbell tricep extention with 95 pounds on curl and 65 on extention
bicep-4-6 reps each set
tricep- 8-15 each set.
8 minutes active rest. (weighted sit ups)
6 minutes bicep curl machine and seated tricep machine. bicep weight, 100 pounds, 10-15 reps with good slow contractions. tricep, 100-120 pounds with slow negatives, 8-12 reps per set.
done. this sucked, in a good way. I encorage anyone who reads it (and can comprehend it) to give it a shot. remember, besides the time it takes for u to switch stations, no rest till the clock is up, then 5-10 minutes rest and do it again. try to total 25-45 minutes of total “work time”
June 5
note : I did a good chest and shoulder workout on june 5th. I dont really remember it but I did PR on dumbell bench with 110 pound dumbells for 6 reps.
June 7
short sweet workout.
squats
50x20
140x10
230x22(pr)
280x12
300x12 (Matched PR)
leg extentions
100x10
100x12
100x10
Peace out. I blew my whole wad on squats and just couldnt go on. im gonna workout again tonight in the garage and do abs and throw some lunges and calves in to make up for the lack of volume today. It WAS intense, just not enough volume for my tayste.
6/25
been out of town on a work trip. did light chest yesterday, set a bench PR (230x15)
AND IM SORE!!!
arms.
15 minutes, little to no rest superseting barbell curls with 100 pounds 5-6 reps and 60 pounds triceps extentions 9-12 reps.
10 minutes, same system, reverse barbell curls with 85 pounds for 5 rep sets and overhead rope tricep extentions 8-12 reps, plus a few querter reps after faulure.
8 sets of wrist curls with 90 pounds, 15-25 reps per set.
we had a time limit and wanted to just punch as much volume as we could in the time given…cant wait till tommorow morning…lol.
6/27
shoulder and chest workout that was so hectic i can harly recall it. should have logged it that day.
6/28
piss poor leg workout.
bodybuilding squat
50x10
140x10
240x15
280x10
good morning
50x10
leg curl
80x12
80x12
120x10
120x10
120x10
leg extention
120x10
I was pretty nutless today. Not sure whats going on. Maybe i wasnt ready to go full force without my partner here today to push me>? Not sure.
July 1st
Chest and upper back
bench press
140x10
230x12
230x10
280x3
280x3
290x4
300x1
320x1
t-bar row
90x20
135x10
135x12
135x12
incline press
230x3
230x4
230x5
lat pull downs supersetted with a set of 25 crunches per set
120x15
160x10
180x6
close grip pull downs (with two sets of 15 leg raises on a bench to stretch to the floor.)
120x10
120x10
120x10
that workout felt good and kicked ass.
7/2
arms
bicep machine curl
100x15
120x15
120x15
130x12
150x8
150x8
160x6
80x15
80x15
dips
mex25
mex15
mex15
tricep rop burn outs (10-10-10 different patterns)
40x30
50x30
60x20
v-bar tricep pushdown
100x15
100x15
100x15
reverse ez curls
50x15
60x15
60x15
wrist curls
100x30
120x20
120x20
chest and shoulders
incline dumbell bench
70x15
75x15
80x12
90x12
100x10
dumbell shoulder pres
60x15
65x15
65x15
cable lateral raises
30x10
30x10
cable flys
30x15
40x10
40x10
60x6
dumbell side laterals
25x12
25x12
crunches 2 sets of 50 slow.
7/7
bench press
140x10
240x12
240x10
285x4
300x3
310x3
330x1
340x1 (PR)
t-bar rows
4 sets of 135x10
6 sets of lat pull downs, 3 with close grip and 3 with wide.
incline bench
225x5
225x5
225x7
cardio…15 minutes of jump overs and bag work.
7/9
swiming for conditioning
10 laps freestyle
5 laps brest stroke
5 laps backstroke
2 more laps freestlye
7/14
bench
140x10
240x10
280x4
290x3
300x3
320x2
325x2
t bar row
135x10
135x10
160x10
180x8
incline bench
225x5
235x3
235x5
close grip pull downs
150x10
180x8
200x6
dumbell curls
35x15
35x15
35x15
machine curls
110x10
110x10
July 16
squats powerlifting stance belted
140x10
230x3
320x5
350x3
360x3
380x1 (stuck at stick point in middle for a good 2 count)
good mornings feet fowrd med stance
50x10
90x10
110x10
sit ups and crunches for fun.
i had a bunch of good workouts i didnt log. sorry. whoop de do.
july 22.
deadlift
140x10
230x10
straps on (this power bar has like…NO knurling)
320x6
410x4(pr)
410x3
440x1
good mornings
90x6
110x8 deep
back raises w/25 pound plate 2x15
leg extetnions
70x20
70x20