C2 - Bench
195 x 5, 225 x 3, 245 x 3, 265 x 2, 275 x 1
Dumbbell Inclines
70 x 10, 80 x 8, 85 x 8, 90 x 6
Dips
10, 10, 10, 10
Flyes
35 x 8, 8 40 x 6, 6
CG Decline Bench
95 x 8, 135 x 8, 155 x 8, 7
Lying Tricep Extensions
50 x 13, 60 x 12, 70 x 10, 80 x 8
nice PR’s!
hope that toe heals up nice and quick.
Gym closed…still no power!
Wednesday afternoon - the gym finally has power and is re-opened.
Good thing…I was getting antsy!
C3 - Deadlifts
Warm-Ups
135 x 8
185 x 5, 5
Work Sets
235 x 5
255 x 3
285 x 1
325 x 1
355 x 1 (PR)
375 x 1 (PR)
Previous best on the deadlift was 350 - haven’t really tried to push the max since the winter. Grip became the hardest part the last couple of lifts.
Chins
7, 6, 4, 4
One-Arm Dumbbell Rows
80 x 8, 8, 90 x 7, 6
RDL
135 x 10, 185 x 8, 8
Some ab work to finish
BoyfromMass
Squats
Bar x 10, 85 x 8, 135 x 6, 160 x 5, 165 x 5, 175 x 6
Bench
Bar x 10, 65 x 8, 85 x 6, 100 x 5, 5, 5
Cleans
25 x 10, 45 x 8, 65 x 5, 75 x 5, 5, 7
Assisted Chins
6 plates, 7, 7, 7, 5
Ab work to finish.
congratz on the PRs!
Strong work MFM and BFM. Can you smell it? Its the hockey equipment drying in the other room. Can’t believe its that time already.
[quote]ecogenx wrote:
Strong work MFM and BFM. Can you smell it? Its the hockey equipment drying in the other room. Can’t believe its that time already.[/quote]
I’m glad. I actually miss it.
[quote]soldog wrote:
congratz on the PRs![/quote]
X2
C4 - Military Press
Warm-Ups
Bar x 10
95 x 10
135 x 6
Work Sets
140 x 5
160 x 3
175 x 1
185 x 1
205 x 0 - not even close - would have matched a PR
Pec-Dec Rear Delt
100 x 10, 110 x 10, 10, 10
Supersetted with Dumbbell Military
60 x 10, 70 x 6, 6, 6
Barbell Front Delt Raise
40 x 10, 50 x 8, 8, 60 x 8
Supersetted with Dumbbell Side Delt Raises
20 x 10, 25 x 8, 30 x 6, 6
Standing Oyerhead Tricep Extensions w/ curl bar
50 x 10, 60 x 10, 70 x 10, 80 x 10, 90 x 8
Some ab work to finish
BoyfromMass
Squats
Bar x 10, 85 x 8, 135 x 6, 175 x 5, 5, 6
Military Press
Bar x 10, 65 x 8, 85 x 5, 5, 5
Deadlifts
Bar x 10, 85 x 8, 135 x 6, 165 x 5, 5, 7
Dips
7, 7, 6, 6
Some ab stuff to finish.
Have a great labor day weekend everyone!
A1 - Squats
Work sets
235 x 5, 250 x 5, 260 x 9
Forgot to bring my notebook, so I have no records of the rest of the workout. All in all it was a pretty routine leg night - leg presses, extensions and curls following squats.
I skipped the deload week this cycle. It was my first round back after two weeks of vacation with no lifting at all, and I got an unplanned 5 days off last week due to Hurricane Irene and the subsequent lack of power at the gym. So I really don’t feel like I need a delaod week.
BoyfromMass - hockey season stared today, so his visits to the gym will be limited and erratic for a while. He’ll try to get in once or twice a week.
Lifting is looking good in here.
Whats hockey?
[quote]JoeGood wrote:
Lifting is looking good in here.
Whats hockey?[/quote]
Our household revolves around hockey for 8 months of the year!
adding 25lbs to your deads is good stuff!
A2 - Bench Press
Warm-Ups
135 x 10, 10
185 x 10
Work Sets
200 x 5
210 x 5
225 x 5
245 x 4
Dumbbell Inclines
75 x 8, 85 x 8, 7, 6
Dips
10, 10, 10, 10
Pec-Dec Flyes
75 x 10, 10, 8, 8
Tricep Extensions
70 x 8, 70 x 8, 70 x 7, 60 x 13
BoyfromMass
Squats
Bar x 10, 95 x 8, 135 x 6, 155 x 6, 180 x 5, 5, 7
Bench Press
Bar x 10, 65 x 10, 95 x 6, 105 x 5, 5, 5
Cleans
25 x 10, 45 x 8, 65 x 6, 85 x 5, 5, 5
Assisted Pull-Ups
6 plates - 6, 6, 6, 5
Abs and some curls to finish.
A3 - Deadlifts
Warm-Ups
135 x 10
185 x 6
215 x 5
Work Sets
235 x 5
255 x 5
275 x 7
V-Grip Pulldowns
100 x 12, 120 x 10, 140 x 10, 160 x 10
One-Arm Dumbbell Rows
80 x 8, 8, 8 90 x 6
RDLs
135 x 10, 185 x 8, 8, 205 x 8
Some curls and shrugs to finish up.
It was clear that today was the start of the NFL season…me and two other guys in the gym this afternoon.
nothing as blissful as an empty gym.
[quote]nlmain wrote:
nothing as blissful as an empty gym.[/quote]
Indeed. I’m hoping for exactly that this PM.