4-12-11
Chest and Triceps
DB Incline
75’sx8
80’sx8
85’sx8
90’sx6 PR 2 extra reps with slight spotter help
I feel like I might have been able to grind out the last two, but I didn’t have my lifting partners spotting me at this point, so the guy squeezed in a little on my elbows.
Flat Bench
180x5
185x5
190x5
195x5
200x5 PR
(no heavy double or triple like usual, someone was waiting for a bench)
Skullovers
35’sx8
35’sx8
35’sx7
god these kill my triceps lol.
Incline flies
35’sx10
40’sx10
40’sx10 (volume increased here, last week was 35 35 40)
I’m going to start incorporating DC fascia stretches in on the days that I’m not pressed for time. Eventually, when I’m more advanced as a lifter, I’d like to incorporate more of the DC principles into my training.
DC chest stretch
40’sx25-30 seconds
Damn these hurt. Gonna try to get to a minute or so before upping the weight
DC Tricep stretch
60lbs x 40-45 seconds
Didn’t feel like it was nearly heavy enough. Felt a stretch in my tricep, but nowhere near as painful as it should have been IMO. Probably try the 80 or 85 next week.
Pretty solid chest/tricep day. The last rep of 200 was kinda slow, which makes me worry slightly about next week, but I’m gonna keep adding 5lbs a week for as long as I can.
[quote]bugeishaAD wrote:
Making tons of PRs. Congratulations, and enjoy it. All lookin good big man.[/quote]
Thanks bug! I am so far, just gotta try to keep it going as long as possible.
[quote]inkaddict wrote:
Raining PR’s in here man, keep killing it![/quote]
Thanks ink! I pretty much mark any PR, which some people don’t do, but if it helps me keep closer record of my training and keeps me motivated, I figure why not, right?
[quote]AquaCruzer wrote:
No curling PRs? The planets must be dis-aligned lol.
All joking aside, glad to see a few days of bad nutrition didn’t keep you from churning out PRs.[/quote]
Haha yeah these 15’s can only hit so many PR’s in a set amount of time lol. I don’t really aim for PR’s on my bicep/tricep exercises on my non-arm day honestly. If i can keep those at around the same weight, while increasing my chest or back lift weights, I figure i’m still giving them more volume of training.
You inspired my last arm sesh. It was crazy. My arms are still fried.
If I did chest like I planned today, I probably would’ve been pinned by the bar.
Stay cool Luv.
[quote]Nikki9591 wrote:
You inspired my last arm sesh. It was crazy. My arms are still fried.
If I did chest like I planned today, I probably would’ve been pinned by the bar.
Stay cool Luv.[/quote]
(looks left, drools)
…what? oh. (composes self)
Glad I could inspire 
There’s a reason I put my arms at the end of the week, I know they wouldn’t be recovered otherwise. I did them Saturday instead of Friday and my triceps were still a little sore before my workout today.
Luv in return lol.
bashful smile ;D
Oh! I saw your ~200# pics for a quick second before I kept getting some stupid 304 error. But since I’m here, I’ll say that you look awesome in here and in TILF later <3
4-13-11
Legs
Back Squats with tyler’s APT belt.
185x5 (paused)
225x5 (paused)
235x5 (paused)
245x5 (slight good morning on last rep)
255x5 (solid)
265x5 (good morning-ish on 2-3 reps) PR
I really need to work on sitting back in the hole. Next week I’ll probably try to film a couple sets of these. That being said, pretty happy with the numbers considering it’s my first med-high volume back squat workout in 4+ months.
Leg Extensions
185x10
195x10
200x10 PR
95x4 (my quads said no to a burnout set)
Hamstring curls
150x10
160x10
170x3 (died)
Hack Squat
1ppsx6
2ppsx4
1ppsx6 (just trying this out, not sure if I want to keep them in or not)
[quote]Nikki9591 wrote:
bashful smile ;D
Oh! I saw your ~200# pics for a quick second before I kept getting some stupid 304 error. But since I’m here, I’ll say that you look awesome in here and in TILF later <3[/quote]
What hack squat did you do? The machine or BB?
&congrats on the PR
[quote]Nikki9591 wrote:
What hack squat did you do? The machine or BB?
&congrats on the PR :)[/quote]
It was the machine. I figured I’d try it out as an assistance lift. I liked it, I just think it’ll take some getting used to.
Thanks!
4-14-11
Shoulders
Seated DB Press
65’sx5
70’sx5
75’sx5
80’sx5
80’sx5
ROM on 80 sets was pretty bad honestly. Came down to arms parallel to ground (about eye level). Next week I’m probably going to drop to the 70’s or 75’s on my top set and make sure I hit the full ROM. If i limit my ROM at all, it should be on the upper range of motion, as that’s mostly tricep doing the pressing.
Leaning DB laterals
30x10
30x10
30x12 +2 rep PR These felt really good and light for some reason today. Probably go for 3x12 next week.
Front Raises
35’sx10
35’sx10
35’sx10
Rear delts on incline bench
20’sx20 PR
20’sx20
20’sx20
Hammer-Str Shrugs (standing)
4ppsx15
4ppsx15
4p +25 psx12
Done. Pretty decent shoulder day. Now to study until about…3 am for a Circuits analysis exam tomorrow morning. (And I have a 2nd level calc based physics exam on Monday too FML lol)
I hear you on the studying. Except there is no way I am going to stay up until 3am. On the bright side, only a few more weeks until this sem is over.
What on earth is Circuits analysis? My computer skills don’t go beyond Ctrl+Alt+Del =D
I agree with Aqua. All these exams just means that the end is near
Haha Circuit Analysis is just what it sounds like. You draw a circuit out of components (capacitors, inductors, resistors, voltage sources, wires, etc) and are only given certain information (the capacitance of half the capacitors and half the voltages) and have to figure out other sections. Not fun.
I can’t wait for summer, even though I’m going to be taking some classes during it and working.
I’m probably going to go to bike school and get my motorcycle license over the summer, still considering if I’m going to get a motorcycle or not.
[quote]
Haha Circuit Analysis is just what it sounds like. [/quote]
Sweety, I did not think that circuit analysis sounded like:
[quote]
You draw a circuit out of components (capacitors, inductors, resistors, voltage sources, wires, etc) and are only given certain information (the capacitance of half the capacitors and half the voltages) and have to figure out other sections. [/quote]
I did know that it sounded a whole lot like this:
[quote]
Not fun. [/quote]
Motorcycle? shudder
4-15-11
Arms
BB Curls
105x10 PR
105x8
105x8
115x7 PR Form on last couple wasn’t great, but still better than last week
Close-grip Bench
175x8
185x6
185x7 +1 rep PR Elbows kinda flared on last couple reps
DB Hammer Curls
50’sx8
55’sx8
60’sx8 PR
Skullcrushers
100x8
100x8
110x6
Pinwheel Curls
60’sx8
60’sx8
65’sx8
Pressdown Machine
240x10
250x10
260x8
DB Curls
35’sx12 (did every rep really slow, I had to cut the workout a little short)
40’sx6
Pressdowns
170x12
180x12
190x6
Couple of PRs. I’ll take it, considering I got only about 5-6 hours of sleep.
Nikki-lol at your comments. It def. is not fun, and I guess I didn’t take into account that most people haven’t taken engineering courses or know much about circuitry. The exam went fairly well though, thankfully.
Played mud volleyball today in ~40-50 degree weather in six to eight inches of mud. It was freezing. Our team name was “team swole” (tyler chose it haha), so when we took team pictures we were obligated to flex lol.
Tyler is on the left, I’m on the right. Had my arms at the wrong angle (towards the camera as opposed to sideways, but oh well). lol.
Haha nice pic.
Mud anything is always fun. I remember last year during flag football season, the fields were absolute mud pools. It was hella fun to play in, but not so much once you need to change and clean up.
Strong training in here dude! Correct me if I’m wrong but your split goes like so:
Arms
Back/Biceps
Chest/Triceps
Legs
Shoulders
Is that the order you go as well? Do you go 5 days in a row, or just whenever you get the 5 sessions in?
Keep killin it man!
[quote]pbclax1 wrote:
Strong training in here dude! Correct me if I’m wrong but your split goes like so:
Arms
Back/Biceps
Chest/Triceps
Legs
Shoulders
Is that the order you go as well? Do you go 5 days in a row, or just whenever you get the 5 sessions in?
Keep killin it man![/quote]
Thanks man! You have the basic split correct, but Arms day is usually at the end of the week. It’s more like:
Back/Biceps
Chest/Triceps
Legs
Shoulders
Arms
I usually go 5 days in a row, though if for whatever reason I miss a day I’ll shift the rest of the week back a day. I obviously try not to do that often though. If I did arms at the beginning of the week, I wouldn’t be fresh for the back/bi and chest/tri sessions and the muscle wouldn’t have repaired yet IMO. Thanks for popping in on my log! I haven’t really posted it in the BOI but you’ve been making some very solid progress yourself man, keep it up!
Awesome man. So you usually go M->F lifting then weekends off?
Thanks alot!!