3-30-11
Legs
Front Squats
155x5
165x5
175x5
185x5
195x4 (rolled out of position on left side, had to re-rack) 10lbs -1rep
225x2 PR
Leg extensions
180x10
190x10
195x10 5lb PR
95x20
Hamstring Curls
150x10
160x10
170x10 1rep PR
95x12
GHR’s
25x8
45x8
45x8
45x8
Legpress Machine
215x10
235x10
255x10 5lb PR
Kinda mad I didn’t get all my reps with the 195 front squat, but I was really tired coming into the gym, so I guess I’m fine with it. I’ll still probably add weight next week.
good thing u had a swole ass spotter
3-31-11
Shoulders
Seated DB Press
60’sx5
65’sx5
70’sx5
75’sx5
80’sx6 5lbs/hand 1rep PR
Leaning Db Laterals
30x10
30x10
30x10
Front Raises
35’sx10
35’sx10
35’sx10 (swung a little more on these than I like)
Rear Delt Raises (on inc. bench)
15’sx25
15’sx25
15’sx25 5 reps
Hammer Strength Shrugs (standing)
3ppsx10
3pps 50x10
4ppsx12
4ppsx12
4pps 50x12 4 reps
Bi-Weekly weigh in comes out to 189lbs (tie for all-time high weight).
^^one of my favorite heavy set songs.
Good work on the DB shoulder press. 80s is big-boy weight. Now 90s, and 100s. 
[quote]bugeishaAD wrote:
Good work on the DB shoulder press. 80s is big-boy weight. Now 90s, and 100s. ;)[/quote]
Ha thanks, that’s the plan, though it’s probably going to be 85’s next week.
4-1-11
Arms
BB Curls
100x10
100x8
100x8
110x9 1rep PR
Close Grip Bench -did this free weight instead of smith this week
165x8
175x8
185x6 PR 2 extra forced reps with a little help
Hammer Curls
45’sx8
50’sx8
55’sx8 2 rep PR
Skullcrushers
90x8
90x8
100x8 1 rep PR
100x8
Pinwheel curls
55’sx8
55’sx8
60’sx8 5lb PR
Pressdown machine
230x10
240x10
250x10 5lb PR (also did 2 extra reps on each of earlier sets) (maxes out at 285, i’ll have that soon)
DB Curls (for pump)
35’sx12
35’sx12
40’sx12 (cheap pr)
Pressdowns
180x10
190x10
200x10 2 rep PR full stack. Form still kinda sloppy though.
Holy bejeebus, you and your PRs. Makin’ me feel all sad, I can hardly BB curl 95 
[quote]AquaCruzer wrote:
Holy bejeebus, you and your PRs. Makin’ me feel all sad, I can hardly BB curl 95 :([/quote]
Haha. I just bold all my PRs. A lot of them are pretty cheap (5lbs or a rep or two). As far as the curling, my poundages didn’t really start going up until I increase my frequency of training (up to 2x weekly), and started working in slightly lower rep ranges.
[quote]Blaze_108 wrote:
[quote]AquaCruzer wrote:
Holy bejeebus, you and your PRs. Makin’ me feel all sad, I can hardly BB curl 95 :([/quote]
Haha. I just bold all my PRs. A lot of them are pretty cheap (5lbs or a rep or two). As far as the curling, my poundages didn’t really start going up until I increase my frequency of training (up to 2x weekly), and started working in slightly lower rep ranges.[/quote]
Hey, improvement is improvement. Makes sense, I really haven’t been one to curl. So it makes sense that I suck at it.
Your arm days are killer.
All-time high weight? You’re not dieting?
[quote]Nikki9591 wrote:
Your arm days are killer.
All-time high weight? You’re not dieting?[/quote]
Haha yeah my bi’s and Tri’s are usually pretty dead by the end of the workout.
Yeah, I’m trying to put on weight right now. lol. I’m trying to break 200 for the first time, then probably stop at 200-205 and reassess the situation and probably do a recomp. Thankfully, up to now, the 45 or so lbs I’d put on over the 3 years of lifting have been pretty lean, so I had a good starting point to make a push for more mass. I’ve noticed a slight increase in bodyfat, but not that much as of yet. I’ll post more pictures/measurements around the 195lb mark.
I’ve been doing front squats 2x a week because my back injury made back squatting feel like hell. However, I tried back squatting using my friend’s APT (Powerlifting brand) belt (like 4 inches wide and 1/3-1/2 inch thick), and it was actually tolerable.
ATG Back Squats
185x5 (paused at ATG position)
225x5 (paused at ATG position)
275x3
295x3 PR
315x2 PR (was kinda leaning way forward on these reps, need to work on sitting back in the hole)
I’ll take it for the first time comfortably back squatting in literally 4-5 months.
Very nice squattin’ man! I’ve really got to step up my squatting.
3-4-11
Back and (kinda) biceps
Weighed pullups
bw+5x8
bw+15x8
bw+20x8
bw+25x8 PR
Seated Cable rows
250x10
260x10
270x10 PR (whole stack is 300, gonna be doing that soon)
Pendlay Rows (did these because i’ve maxed out the dbs for rows)
165x10
175x10
185x10 PR this set was still pretty easy, gonna add at least 10lbs next week
Deadlifts (using friend’s APT belt)
265x4
315x4
345x4
365x4 +10lb PR
DB Curls
45’sx6
50’sx6
55’sx6 PR
[quote]AquaCruzer wrote:
Very nice squattin’ man! I’ve really got to step up my squatting.[/quote]
Thanks man! I was pretty happy with it myself. Both of my training partners squatted 405x3 and 425x1 today, so I have some catching up to do if I want to get on their level. (They also each have 25+lbs on me though, so i’m not too put out about it.)
Nutrition is still good, though I can’t wait until I can stop trying to gain for a while. It’s a pain putting down so much rice.
Weighed in today at 191 lbs. 200 is in sight. lol. New pics at either 195 or 200, haven’t decided which yet.
Nice back/bi session.
2 hundy already? Man that means you’ll be my weight, but stronger. Sad day haha just playing, well kinda sorta.
4-05-11
Chest and (sorta) Triceps
Had a great session today, despite running on around 6 hours of sleep.
Incline DB bench
70’sx8 (flew up, first indication of a good session)
75’sx8
80’sx8
85’sx8 +5lbs/hand (I was really happy with this, adding 10lbs and still getting all my reps. I probably could have done the 90’s for 5-6 reps, but wanted to save strength for flat bench)
Flat Bench
170x5
175x5
180x5
185x5
195x5 +10 lb PR (was supposed to be 190 but the 185 felt really easy and my training partner told me to go for more)
225x2.75 +1 rep PR (third rep had very slight spotter help getting me through my sticking point. )
Skullovers
35’sx8
35’sx8
40’sx6
Incline Flies
35’sx10
35’sx10
40’sx10 +5lb/hand PR
Really happy with the flat bench numbers, especially seeing as I hit 225 for my first single two or three weeks ago. Guess this is what happens when I actually stick with flat benching now that I have wrist support.
[quote]AquaCruzer wrote:
Nice back/bi session.
2 hundy already? Man that means you’ll be my weight, but stronger. Sad day haha just playing, well kinda sorta.[/quote]
Thanks man! I’ve still got 9lbs to gain before the big 200, but yeah I’m looking forward to it. I think stronger depends on what lifts we’re talking about lol. Pretty sure you have me on both bench and front squats.
At this rate you should be reppin’ 225 like it’s nothing in a matter of weeks.
[quote]AquaCruzer wrote:
At this rate you should be reppin’ 225 like it’s nothing in a matter of weeks.[/quote]
Haha that would be awesome. However, I’m going to continue with the current 4x8 on incline then 5x5 on flat. If i get all my flat reps, I try for a heavy single, double, or triple. I have two goals I’d like to hit in the next year or so. First:bench bodyweight for 10 (haven’t ever done bench long enough to come close to this goal) Second: bench 225x10. This is likely going to take a fair amount longer. Plugging that into a 1RM calculator gives a max of 300, so that could take a while with my 1RM being somewhere in the 235-245 region (probably).
Solid goals to shoot for. I’m actually not sure if I’d be able to get 10 reps w/ BW let alone w/ 225.