12-9-10
Incline BB:
barx10
135x10
155x8
175x8
195x9
DB incline:
25x12
40x10
60x10
65x9
70x9
BB military:
barx10
75x10
95x10
115x8
Reverse front raises
Side raises
Pushdowns: 3x12
Tuff workout, I was so fucking dead during MP. Hail satan.
[quote]maineiac42 wrote:
gettin swole[/quote]
fo sho ni99a
12-10-10
Cable row:
4x12
1x8
DB row: Up to 130x8
T-bar row:
Up to 4 plates for an easy 12, put on 5 but the bar wouldnt stay in the rack 
Incline curls:
25x10
30x2x8
DB curl:
20x10
30x2x12
Preachur curl: 30’sx3x12
Not a bad workout… did it late so my energy wasn’t great.
12-13-10
BB bench: (wide grip, index 2 inches outside rings)
barx10
135x10
165x10
190x10
225x8
235x6
CG bench:
135x6
155x6
170x6
190x6
210x5
Dips:
BW x 8,5,8,5,8
I fucking suck at wide grip benching… my normal grip is usually a thumbs length from the smooth part of the bar. But I figure if im terrible at it I might as well work on it.
Couldn’t do upper back because of time, so ill do it tomorrow along with biceps.
12-14-10
Wide grip pulldowns: 6x12
V-bar pulldowns:4x12
Pullovers:
20x10
40x10
60x10
Rear delt flies:
20x10
25x2x10
Shrugs:
135x10
205x10
225x10
EZ bar curls:
20x10
40x10
50x10
65x10
*add arm blaster
40x3x10
Hammer curls:
25x3x10
12-16-10
Incline BB:
barx10
95x10
115x10
135x10
155x8
175x8
200x6
195x6
Incline DB:
40x10
60x10
80x10
DB military:
40x10
55x10
60- leg cramp, stopped after 3rd rep
60x10
Did 1 set off BB: 95x10
Reverse front raise:
20x10
25x10
35x10
Side raise:
20x10
25x10
35x2x10
20x12
Pushdowns: 3x12
12-17-10
Low row: (straight bar)
110x10
130x10
150x10
170x10
200x7
dropset: 180x4
T-bar row:
45x12
70x12
90x12
115x10
130x12
150x10
DB row:
65x10
85x2x12
Low row: (V-bar)
4x12
Incline DB curls and EZ bar reverse curls to finish off the workout.
12-20-10
Wide-grip bench:
135x10
155x10
175x10
195x10
220x8
245x5
235x8
255x2
CG bench:
135x8
155x?
185x6
225x2
DB fly:
20x10
30x10
40x10
MP:
barx?
95x8
115x8
135x8
145x8
155xFAIL
115x8
Dips:
BWx2x5
BWx10
12-21-10
Lat pulldown: 5x12
Reverse grip pulldown: 4x12
DB pullovers:
40x10
50x10
60x12
Pinwheel curls and EZ bar curls w/arm blaster to finish off workout.
12-23-10
Incline BB:
barx10
95x10
135x10
155x10
175x8
185x8
Incline DB:
40x10
60x10
80x10
Side raises:
20x10
30x10
30x10
35x10
EZ front raises: reverse grip
20x10
25x10
45x10-cheated some
EZ skull crushers:
30x10
40x10
50x10
Pushdowns: 3x12
Solid workout. Working a shitload of hours this week and making some bank.
12-24-10
Cable row:
55x12
90x12
105x12
125x12
145x12
160x12
DB row:
80x12
100x12
110x12
80x20
Underhand BB row:
135x10
155x10
175x10
195x10
T-bar row:
45x12
90x12
190x12
200x12
DB curls:
20x10
30x10
40x10
Incline DB curls: 20x3x10
Preachur curls:
20x10
25x10
30x10
21’s on EZ bar: 2 sets
Merry christmas yo.
12-27-10
Bench:
bar x alot
135x10
155x10
185x10
210x8
225x8
250x4 +2 assisted
CG
185x6
195x5
205x4
225x3
Military press:
bar x 10
95x10
115x8
135x8
145x6
125x8
Dips:
BW x 7,6,6,5,5
I feel like ive lost so much strength, hopefully switching grips was a good idea.
12-30-10
Incline BB:
95x10
135x10
155x10
185x8
215x6
Incline DB:
40x12
60x10
80x10
90x5
Side raises:
20x10
30x10
35x10
25x2x12
EZ bar front raises:
30x10
40x10
50x10
Pushdowns: 3x12
Skulls: 3x12
Missed my back workout on tuesday, didn’t have time. I have an insane amount of new stretch marks all over my chest… very happy about that.
Also threw 50’ today w/ a south African, pretty happy about that.
12-31-10
BB row:
135x10
155x10
175x10
185x10
205x10
Low row v-bar: 5x12
Really leaned forward and stretched my lats on these, great pump.
DB row:
warmups
85x2x12
T-bar row: up to 220x12
Curls and shit.
Gettin weak, gettin… big?
1-3-11
BB bench:
barx10
135x10
155x15
175x15
195x8
205x8
CG:
135x5
185x5
???
Did atleast one more set, cant really remember.
DB bench:
60x3x10
DB MP:
40x12
50x12
60x8
50x12
Dips:
5,5,5,5,
1-4-10
Deadlift:
135
225
315
365
405x1
435x1
500x1
Lat pulldown: 5x12
Machine row: 3x12
DB pullovers:
40x12
50x10
60x10
Assisted PU’s: 3x10
Rear delt flies: 20x3x10
Reverse curls: 3x12
DB curls:
20x12
25x12
30x12
One of my South African throws from the other day:
[quote]BlackLabel wrote:
One of my South African throws from the other day:
that a 12 or a 16?
Twas a 12 pounder, sir.
1-6-10
Incline BB:
135x5
155x5
185x5
225x5
235x3
Incline DB:
40x12
55x12
65x12
75x10
85x6
65x10
Incline Fly:
30x10
35x10
25x10
30x10
OH DB extension:
30x10
50x10
65x10
70x8
pushdowns: 4x12
Did this in gym class, so it only took 45 mins. Got my shake about half an hour later, no good.