leg day
-squats
245x5
245x5
245x5
and so on…
for ten total sets
-Leg press
180x12
180x12
270x10
270x10
-Romanian dead lift
125x10
125x10
125x10
-Hamstring curls
170x8
180x6
190x4
-Seated calf raises
with a 45 pound plate
15 seconds fully flexed then 15 reps
13 seconds fully flexed then 13 reps
11 seconds fully flexed then 11 reps
9 seconds fully felxed then 9 reps
7 seconds fully flexed then 7 reps
Today’s Shoulders/Traps
HS Military Press:
275x10, 5, 3 (18 RP)
*Not much progress from last week, could be just a bit off bc I’m used to training in the evening and today I had to lift early in the morning. May swap them for Smith BTN press though.
Reverse DB Fly:
55x14, 7, 4 (25 RP)
*I’ve always hated these, I pretty much hate anything where I’m bent over the entire time. Its hard to breathe.
Cable Lateral Raise (1 arm at a time, reps/weight per side):
40x15, 9, 6 (30 RP)
BB Shrug:
495x20, 495x18
*Rack pulled these from just below knee before my set, decided to stay at 495 since I’m not used to rack pulling currently.
Quick workout today.
DB shoulder press
40lbsx10
50lbsx10
65lbsx6- 70s here I come!!! …In a couple weeks…
60lbsx6
HS shoulder press
45/sidex10
45+35/sidex5
45+25/sidex7
DB lateral Raises
15lbsx10
20lbsx10
30lbsx12-form was a little iffy near the end
Reverse Flys
175lbsx10
205lbsx12
205lbsx8
Wow, I’m progressing on these like nothing… I’ll be stacking the machine in no time.
Machine Shrugs
worked up to 4 plates/sidex12
[quote]josh86 wrote:
Today’s Shoulders/Traps
HS Military Press:
275x10, 5, 3 (18 RP)
*Not much progress from last week, could be just a bit off bc I’m used to training in the evening and today I had to lift early in the morning. May swap them for Smith BTN press though.
[/quote] I’m much weaker in the morning despite a big meal at night or even when eating a big meal before training in the morning. You would probably have to keep training early if you wanted to get used to it, and I dunno man… Not my kind of thing. I especially hate lifting when I’m still sleepy… [quote]
Reverse DB Fly:
55x14, 7, 4 (25 RP)
*I’ve always hated these, I pretty much hate anything where I’m bent over the entire time. Its hard to breathe.
[/quote] How about face pulls at the low cable station? Sit down as if you were to do a seated cable row, attach rope handle, grap one end of rope in each hand and pull towards your face, elbows higher than hands.
You can externally rotate the hands as you pull. Due to the cable row stack you should not have any trouble with a small stack or anything.
Other than that, do what you did before, but one-armed and with one hand on the back-rest of an incline bench. There is a video if you check the youtube channel of Hola Bola (bskola on youtube).
[quote]
Cable Lateral Raise (1 arm at a time, reps/weight per side):
40x15, 9, 6 (30 RP)
BB Shrug:
495x20, 495x18
*Rack pulled these from just below knee before my set, decided to stay at 495 since I’m not used to rack pulling currently.[/quote]
Fuck. I hate being lazy and having to end up typing two days.
Sheiko 29, Week 1, Day 2
Deadlift to Knees
225x3
275x3
275x3
315x3
315x3
345x3
345x3
345x3
345x3
Incline Bench
185x5
165x6
165x6
165x6
Dips
Bodyweightx5x5
Rack Pulls (from knees, not 3 inches below)
255x4
295x4
345x4
345x4
385x3
385x3
385x3
385x3
Notes: Back at my hometown ballys because of thanksgiving. Some good lifters there. Saw a guy rep out 275, then 315, then 345 all for sets of 5 on bench.
Anyway I’ve got a semi-bad head cold this week. So I did rack pulls a little higher and god damn, my upper back has NEVER been so sore. Wasn’t feeling great so I hit cardio and left.
Sheiko 29 Week 1 Day 3
Bench
145x5
175x5
205x4
215x3
215x3
225x2
225x2
215x3
215x3
205x4
175x6
145x8
DB Fly
30x10
30x10
35x10
Squat
185x5
225x4
225x4
255x3
255x3
275x3
275x3
275x3
275x3
275x3
Glute Ham
bodyweightx10x3
Notes: Lifted at my highschool this time, not ballys. Still have this annoying head cold, and it hasn’t really gotten better. Oh well. Workout went better then wednesdays, so I’m not complaining.
Lifted about an hour after I woke up, so my lower back was stiff, but it’s not serious. Full day of steak ahead then indian for dinner for my sisters birthday. I love being home.
Side note: I fucking hate the ‘don’t shit where you eat’ saying about dating neighbors. I know I shouldn’t, and I won’t. But one of the girls living next to me at school is real appealing. Oh well, thats life (and no JB, it’s not the one I hooked up with, it’s her roommate).
Yesterday’s arms. I had a post written up yesterday but I let someone borrow my computer for a sec and they fucked it up.
Thursday - Arms
Alt. offset DB curls
25’s x 10
35’s x 10
45’s x 10
60’s x ~12-14 (I wasn’t really counting too hard, I was more focused on the technique and the controlling of the eccentric)
One-armed machine preacher curls (for a change, felt nice 
)
40lbs x 10
60lbs x 10
70lbs x 12 (all reps per arm)
Pinwheel curls
50’s x 10
65’s x 10
80’s x 13 (brought the motherfuckers nice and higher and god a very solid squeeze)
In-Human CGBP (different smith machine and it felt diff.)
bar x 10
95lbs x 10
135lbs x 10
185lbs x 10
225lbs x 10
245lbs x 8
275lbs x 12 + 7 + 4 (23RP)
PJR Pullovers (Was in a bit of a hurry at this point so I just did 2 quick sets)
80lbs x 8
100lbs x 8
Tricep machine dip (as a little change)
100lbs x 20
stack x 15
stack x 15
Since I worked out in the morning I definitely didn’t feel as strong as usual but the workout went well and then I had an amazing thanksgiving feast so it’s all good. Hope you guys ate a shitload and got huge. Josh will be weighing 235, CC at 307, JB at 143, you know. It’s all good. haha.
[quote]bugeishaAD wrote:
Josh will be weighing 235, CC at 307, JB at 143, you know. It’s all good. haha.[/quote]
that made me lol. srsly.
[quote]Stuntman Mike wrote:
bugeishaAD wrote:
Josh will be weighing 235, CC at 307, JB at 143, you know. It’s all good. haha.
that made me lol. srsly.[/quote]
BS, I can eat more than that !
LOL
[quote]bugeishaAD wrote:
Yesterday’s arms. I had a post written up yesterday but I let someone borrow my computer for a sec and they fucked it up.
Thursday - Arms
Alt. offset DB curls
25’s x 10
35’s x 10
45’s x 10
60’s x ~12-14 (I wasn’t really counting too hard, I was more focused on the technique and the controlling of the eccentric)
[/quote] Which style did you try? Classic BB(Levrone) or the alternative one (Hola Bola) ?
[quote]
One-armed machine preacher curls (for a change, felt nice )
40lbs x 10
60lbs x 10
70lbs x 12 (all reps per arm)
Pinwheel curls
50’s x 10
65’s x 10
80’s x 13 (brought the motherfuckers nice and higher and god a very solid squeeze)
In-Human CGBP (different smith machine and it felt diff.)
[/quote] One of those crappy counter-weighted ones where the bar doesn’t fall down if you let go of it (with no plates on the sides), but almost hovers?
[quote]
bar x 10
95lbs x 10
135lbs x 10
185lbs x 10
225lbs x 10
245lbs x 8
275lbs x 12 + 7 + 4 (23RP)
PJR Pullovers (Was in a bit of a hurry at this point so I just did 2 quick sets)
80lbs x 8
100lbs x 8
Tricep machine dip (as a little change)
100lbs x 20
stack x 15
stack x 15
Since I worked out in the morning I definitely didn’t feel as strong as usual but the workout went well and then I had an amazing thanksgiving feast so it’s all good. Hope you guys ate a shitload and got huge. Josh will be weighing 235, CC at 307, JB at 143, you know. It’s all good. haha.[/quote]
C_C, do you count the bar on those smith machines? My home piece isn’t counter balanced but it is light…36lbs. I go back and forth on whether to include it in my totals sometimes.
Arms
Standing BB curls
75lbsx8
95lbsx18- Time to go heavier…
95lbsx12
Preacher curls
85lbsx10
75lbsx12
Pinwheel curls
50lbsx8
60lbsx~16- Lost count
Smith CG bench
135lbsx8
185lbsx8
215lbsx10
205lbsx11
As per usual, I suck at any pressing movement…
PJR pullovers
75lbsx8
90lbsx7- Bug, I’m coming for ya.
80lbsx11
Cable pressdowns
105x8
135x18
150x8
Also, I weighed in at 200lbs today!
Week IV
Workout 4: Shoulders & Arms
Chest-supported DB press
40²x10
50²x10
55²x8,3…two weeks ago I couldn’t do this…so yeah, I’m happy.
One-arm DB lateral raise
25x10,10
Bent-over DB lateral raise
25²x10,10
DB Shrugs
95²x12,10
Alternating DB curls
25²x15
35²x10
DB concentration curl
35x12,9,7
One-arm reverse grip pressdown
36*x12,10…36lbs is the weight of the bar on my IronMaster 2000 apparatus. I used to not be able to do this exercise.
Pressdown
66x10,10
PJR pull-over
75x9,8,7
DB reverse wrist curl
25x8,6…felt very weak on these. It was a struggle to get to 8
DB wrist curl
35x20,15…much stronger on these.
[quote]Stuntman Mike wrote:
bugeishaAD wrote:
Josh will be weighing 235, CC at 307, JB at 143, you know. It’s all good. haha.
that made me lol. srsly.[/quote]
You’re both Grade A cunts. For realzy.
Dont have a computer with me, ill be back annoying you bastards when i get back to the apartment on Sunday night.
Lifted legs yesterday before the thanksgiving dinner, and did back and biceps today, gonna hit shoulders and triceps with my pops tomorrow.
Josh, I had my mom get the 22 lb bird for the 6 of us this year, so watch your back, im coming for you.
P.S I would do horrible things to your girlfriend.
[quote]Cephalic_Carnage wrote:
josh86 wrote:
Today’s Shoulders/Traps
HS Military Press:
275x10, 5, 3 (18 RP)
*Not much progress from last week, could be just a bit off bc I’m used to training in the evening and today I had to lift early in the morning. May swap them for Smith BTN press though.
I’m much weaker in the morning despite a big meal at night or even when eating a big meal before training in the morning. You would probably have to keep training early if you wanted to get used to it, and I dunno man… Not my kind of thing. I especially hate lifting when I’m still sleepy…
Reverse DB Fly:
55x14, 7, 4 (25 RP)
*I’ve always hated these, I pretty much hate anything where I’m bent over the entire time. Its hard to breathe.
How about face pulls at the low cable station? Sit down as if you were to do a seated cable row, attach rope handle, grap one end of rope in each hand and pull towards your face, elbows higher than hands.
You can externally rotate the hands as you pull. Due to the cable row stack you should not have any trouble with a small stack or anything.
Other than that, do what you did before, but one-armed and with one hand on the back-rest of an incline bench. There is a video if you check the youtube channel of Hola Bola (bskola on youtube).
Cable Lateral Raise (1 arm at a time, reps/weight per side):
40x15, 9, 6 (30 RP)
BB Shrug:
495x20, 495x18
*Rack pulled these from just below knee before my set, decided to stay at 495 since I’m not used to rack pulling currently.
[/quote]
Never have liked face pulls for hypertrophy, never notice shit. But then again I used to do them pretty sloppy, maybe I’ll try em out using a much more controlled motion than previously.
I know what you mean about morning training, I only did it bc the gym was only open till 2pm on thanksgiving. Then I ended up only getting 2-3 hrs sleep that night so I skipped arm day yesterday. Will be going in today and just winging it, keeping it lighter and experimenting with what kind of curls I want to put into my routine. I’d rather skip the real session and just kinda wing it and maybe just train for the pump than to try to do my workout and not beat the weight and end up pissed off. lol
[quote]WS4JB wrote:
Josh, I had my mom get the 22 lb bird for the 6 of us this year, so watch your back, im coming for you.
P.S I would do horrible things to your girlfriend.[/quote]
Good shit man, I ate mass amounts of turkey with gravy and everything at like 4-5 different times on Thursday. Started at about 1pm after my shoulder workout and then ate again every 2-3 hours until about midnight. Good stuff.
P.S. I do horrible things to her alllll the time.
PPS She has enjoyed reading the comments in here, lol.
Back still sore. Should be good for monday squatting so Im taking the weekend off.
Might hit cardio and biceps tonight in my basement.
To Josh’s gf: if you’re reading this… call mee… haha. (don’t worry josh im not a threat I’m gay remember?)
Hit shoulders today.
Saturday - Shoulders
Seated smith shoulder press (gay smith machine)
bar x 10
95lbs x 10
135lbs x 10
155lbs x 8
175lbs x 6
205lbs x 10 + 5 + 3 (18RP)
Seated DB shoulder press
60’s x 10
75’s x 8
90’s x 11
Lateral raises were kind of bothering my shoulder… I think that’s what has been fucking them up.
Front raises
worked up to a top set with 50’s for 12.
Face pulls
worked up to set of 200lbs x 12
cable X lateral raises
no idea on the weight, worked up to a top set of 15.
Shrugs
worked up to a top set of 545lbs x 12 (comin for ya Josh!.. I’ve never gone this heavy on shrugs before but I was really feeling it. Should have done 6 plates, oh well).
Now Im goin out to dinner (already ate once since the workout) then downtown tonight! Will eat lots. I hate losing weight. Sad times.
We kiss.
Here’s a pic I took at today’s training session. I forgot to get the journal so no log of her training today, but should have it for next week. Anyway I believe she did 3 sets of 10 reps (per side) each with the 40 lb. DB for these DB bent-over rows. Her form is very good and strict.
Its funny bc there was this guy in there who has the WORST DB row form ever and I had seen him this Thursday doing DB Rows with the same weight my girl was using…
Sorry josh, did you say something?
Something else has my atten…
