10-15-10
Back/biceps
BB row:
135x10
185x10
205x10
225x8
245x6
185x10
T-bar row:
45x10
90x10
135x10
160x6
V- bar low row: Up to 200x8
Chest supported DB row:
45x10
50x10
65x10
Rack pulls: (mid-shin)
500x5
Damn good workout, will probably do less next time…
Why’d you decide to put rack pulls at the end?
[quote]165StateChamp wrote:
Why’d you decide to put rack pulls at the end?[/quote]
I hadn’t planned on doing any kind of deadlifting, but at the end of all my rows I still had some energy.
10-18-10
Chest/upper back
A.M. workout
BB incline:
135x10
155x10
185x10
205x6
215x6
Really focused on squeezing my pecs, could have gone heavier but I wanted to keep my form.
Did other random shit for chest
P.M. workout
Lat pulldown:
100x10
120x10
150x10
170x10
190x8
DB pullovers:
50x10
60x10
70x10
65x10
V-bar pulldown:
100x10
130x10
150x10
200x8
DB shrugs: 85x3x10
Rear delt flies: 25x3x10
BB curls:
55x10
65x10
75x10
95x8
10-21-10
Nothing really worth posting today, just some light CG 2-board, and DB military.
Ive said it before, but im done using a barbell for a while. I keep shifting the bar to the right and it’s causing all sorts of shenanigans. For my chest day ill start doing Incline DB, Flat DB, and Incline flies and thatll be it. Not sure if ill keep in CG bench or not on thursdays.
10-22-10
DB row:
up to 120x6 and 80x15
EZ bar curls:
up to 85x8
That’s all I really did today. I just didn’t feel like lifting to be honest… I tried BB rows and after the 2nd set I racked it and went onto curls. The DB rows did a number on me, so I dont care that much.
How’s the new training going?
[quote]power_bulker wrote:
How’s the new training going?[/quote]
It’s going ok, I miss training heavy. Training like a bodybuilder really isn’t that fun, but im gonna stick to it for another 5 or 6 months to bring up some lagging body parts and put on some size.
Thanks for stoppin in!
[quote]BlackLabel wrote:
[quote]power_bulker wrote:
How’s the new training going?[/quote]
It’s going ok, I miss training heavy. Training like a bodybuilder really isn’t that fun, but im gonna stick to it for another 5 or 6 months to bring up some lagging body parts and put on some size.
Thanks for stoppin in!
[/quote]
Good stuff. Throw some weight on the curls will ya
Holy cow, 5 to 6 months?! Are you not going to barbell bench at all for that time?
[quote]power_bulker wrote:
Good stuff. Throw some weight on the curls will ya[/quote]
Thanks, but I meant to say they were DB curls.
[quote]165StateChamp wrote:
Holy cow, 5 to 6 months?! Are you not going to barbell bench at all for that time?[/quote]
Yea I just want to get bigger and even things out. But things could change, that’s just what im planning on right now.
And I will eventually barbell bench, I just have to figure a few things out.
10-25-10
A.M. workout
BB bench:
135x10
185x5
225x5
245x3
265x3- strained my left pec
I really REALLY did not want to use a BB, but between school and work I wouldnt have time to use the school weightroom. So I went with BB and strained my left pec!
P.M. workout
Lat pulldown:
110x10
130x10
150x10
170x10
190x6
180x10
V-bar cable row:
up to 180x10
DB pullovers:
up to 60x10, these hurt my pec some so I stopped
DB curls:
30x3x10
Hammer curls:
30x10
35x8
30x10
It was an OK workout. Im out of protein, so hopefully my shipment will be in soon.
[quote]BlackLabel wrote:
10-25-10
A.M. workout
BB bench:
135x10
185x5
225x5
245x3
265x3- strained my left pec
I really REALLY did not want to use a BB, but between school and work I wouldnt have time to use the school weightroom. So I went with BB and strained my left pec![/quote]
Sucks! What’s the plan of attack to speed up the healing process?
[quote]BlackLabel wrote:
[quote]power_bulker wrote:
Good stuff. Throw some weight on the curls will ya[/quote]
Thanks, but I meant to say they were DB curls.
[/quote]
Oh shiiiiit. Yeah, that makes much more sense. lol
[quote]165StateChamp wrote:
[quote]BlackLabel wrote:
10-25-10
A.M. workout
BB bench:
135x10
185x5
225x5
245x3
265x3- strained my left pec
I really REALLY did not want to use a BB, but between school and work I wouldnt have time to use the school weightroom. So I went with BB and strained my left pec![/quote]
Sucks! What’s the plan of attack to speed up the healing process?[/quote]
I think the main thing ill do is take a week or two off from benching, along with icing/stretching. Hopefully it’s back to 100% soon since it’s not that bad.
10-28-10
Side raises: (ronnie coleman style)
20x10
30x2x10
35x10
40x10
Front raises:
20x3x10
EZ bar extensions: (not including bar weight)
20x10
30x10
40x10
50x10
55x10
Instead of bringing the bar to my head, I brought it behind my head towards the floor… felt this alot more in my triceps.
Good workout overall, didn’t take very long at all. Protein hasn’t come in yet, so ive been eating big meals after workouts. Pec is doing a little better, didn’t hurt at all during the workout.
10-29-10
Assisted Pullups (green band): 3x10
Rear delt flies: 20x3x10
Rack pulls:
135
225
315x5
365x3
Kept it light, was lifting at my house and I dont wanna bench another bar.
T-bar rows:
Went up to 4 plates, and then the bar started going all over the place so I re-adjusted and went back to 4 plates for 12. And then…
4 plates and one 10 x 12
4 plates and two 10’s x 12
DB row: 80x3x10 - kept it light, focused on squeezing my lats
BB curls and reverse curls to finish off the workout. My back was pretty swole… and is pretty sore right now. I think ill stick to these exercises for a while.
I think my upper back is taking over in rows, and not my lats. So im trying to pre-exhaust and hopefully that will work.
11-1-10
DB Military:
30x10
50x10
65x10
75x8
80x8+ 1 assisted
Lat pulldown:
120x10
140x10
160x10
180x10
V-bar low row: up to 180x10
Did some skull crushers and pushdowns to finish off the workout. Did some light reps with 135 on bench and the pec was still hurting… not sure what this means.
On a better note, I had a lat pulldown machine sitting outside for almost 2 years and yesterday I moved it inside. Hopefully I can get some good cables and get all my workouts done there, rather than the school.
11-3-10
Rev. band box squat: (monster mini’s)
135
225
315
365x3
400x1
435x3
Side bends and sit-ups (but please dont lose that butt) to finish off the workout. Ive found widening my stance actually took strain off my hip flexor. It still hurt some, but im pretty much done caring.