Chest
DB Bench 4/6…14…18…22…24kg
DB Inc 3/8…16…20…22kg
Flys3/15…15…12…12reps…constant tension
Back day
1 arm row 4/6…20…26…30…35kg
P Bar row 3/8…30…50…60kg (worked on form)
Chins wide grip…3 sets no added weight…6…4…4…reps (these have dropped substantially)
HS Lat pulldown 3 sets at 60kg,15,12,9
Chins were disasterous. I’m going to move them back to the start of my work ots to bring them back up.
Oisin
Shoulders and traps
Behind the Neck Press on Smith Machine-
135x8
155x8
185x8
205x5
205x4
Rear Delt fly machine-
3x10 @ 90 lbs
Side laterals-
4x10 @ 30’s
DB alternate front raise-
4x8-10 @ 40’s
Cable Shrug - 4x10-12 @ 160 lbs
–JB
Saturday - Shoulders
Standing military press
bar x 20
95lbs x 12
135lbs x 10
155lbs x 6
185lbs x 4
205lbs x 1
155lbs x 10
Seated DB Press
70’s x 10
80’s x 10
95’s x 8 (with help, stupid spotter)
DB Side lateral raises
20’s x 10
25’s x 10
30’s x 10
35’s x 10
40’s x 10
Face pulls
14 plates x 12
15 plates x 12
16 plates x 10 / 13 plates x 8 (squeeze)
cable x lateral raises
3 plates x 10
4 plates x 6 / 3 plates x 6
4 plates x 10 / 3 plates x 10
Shrugs
315lbs x 20
405lbs x 20 / 315lbs x 10 (squeeze at the top)
Been a long day, but I’m finally writin this ho down. I wanted the 90’s for the DB shoulder press but someone was using them and was taking forever so I just grabbed the 95’s and rocked 'em.
I have DOMS in my shoulders for the first time since high school, when i discovered upright rows.
Thanks to shoulder issues its been so long since i had a shoulder day with that kind of volume, they used to be a strong point, and they will be again.
rest today, rest. football, and the Breakfast buffet at the Big Boys restaurant next to my apartment.
Incline Bench
135x6
145x5
155x5
Super Wides
135x10
DB Flies
2 sets
Short and sweet shoulder workout today. Recovering from yesterdays game and mid afternoon drinking…
Push Press
135x5
135x3
155x3
185x3
205x3
205x2
205x1
185x2
135x3
DB Shoulder Press
60x4
Lateral Raises
20x10
20x10
20x10
H.S. Shoulder Press
135x20
185x10
225x5
Rear Delt Machine
50x10
50x10
40x10
Notes: Push press was just a knee dip then push, way stronger then last week. The DB overhead press was horrible. I felt like a total ass, but I guess the push press took all I had in the overhead department.
Did 10 minutes on the treadmill, incline 10, 3.5 mph. Has anyone ever noticed how hard girls work on the cardio machines? It was unreal how fast these girls were going on the stationary bikes. I was going to use them but they intimidated me.
So, I talked to my “little” brother last night. He’s 16, 6’2", 225 and a starting linebacker. He’s squatting over 400, so I was inspired today when I hit the gym.
Squats
5x5 @250
all reps went up solid. looking forward to upping the weight and hitting 300+ in a couple weeks.
Bench
2x2 @185
4x2 @195
185 was feeling too light, like I was far below 80% of my 1RM, so I added 10 lbs and took 30-45 sec rest between sets. feeling strong and looking forward to 4x4 @210 on Wednesday. Little bro is benching 265, so I want to catch him by the end of the year.
Chicks dig cardio. I just wish more of them would lift weights. The world needs more hot chicks with tight athletic bodies
I can attest to what Stuntman Mike is saying, you should see the girls at our gym when they hit the giant cardio room.
Makes my day that much easier when I get to walk through it a couple dozen times a day.
Just did 25 minutes going crazy hard on the Crosstrainer, ramped it up to the max, it said i burnt like 520 calories, but i find that very unlikely.
Did 4 sets of 20 hanging leg raises with the shirt off afterwards, because there were girls in the apartment health club, and i’m vain like that.
HAWT ABZZZ!
Edit: dont worry, im not gonna turn into a cardio fiend, its just that I’ve been dirtying up the diet from saturday afternoon to Sunday night and ive added a bit of cardio to balance it out a little bit on Sunday afternoon.
Week VI
Workout 1
Back squat 6x2x220
45*x15
135x10
185x8
205x6
220x2,2,2,2,2,2
60 seconds rest between sets on the 220lbs. sets.
BB bench press 4x4x210
45*x20
135x12
165x10
195x8
210x4,4,4,4
2 minutes rest between sets on the 210lbs. sets.
Donkey calf raises 2x12-15
115x15…5 sec up, 15 sec stretch
115x20…straight reps
*=Bar
Due to future events I had to start my training week on Sunday…which will mean Fridays and Saturdays off from now on, so I’ll have some semblance of a weekend.
Edit: Removed “DC style” statement so others don’t copy my mistake.
Just cooked up like 14 ground beef patties and 4 lbs of sirloin and 6 lbs of sweet potatoes and a couple cups of rice for the week. Mmm, life is good.
Ready to squat tomorrow.
[quote]Qaash wrote:
Donkey calf raises 2x12-15
115x15…DC style, 5 sec up, 15 sec stretch
[/quote]
Just to clarify we do 5 second lowering phase, 15 second stretch, explosive raising to the top.
Here’s the session from Friday.
Squats - 6x2 @ 265
Got all 6, it was easy. I was able to get a deeper while staying upright, good times.
Bench - 6x4 @ 230
Got all 6 here too. Solid throughout.
I’m lovin’ this program.
[quote]Scott M wrote:
Qaash wrote:
Donkey calf raises 2x12-15
115x15…DC style, 5 sec up, 15 sec stretch
Just to clarify we do 5 second lowering phase, 15 second stretch, explosive raising to the top. [/quote]
Dammit!! my bad…thanks for the correction…you’d think I’d get it right by now.
[quote]Qaash wrote:
Scott M wrote:
Qaash wrote:
Donkey calf raises 2x12-15
115x15…DC style, 5 sec up, 15 sec stretch
Just to clarify we do 5 second lowering phase, 15 second stretch, explosive raising to the top.
Dammit!! my bad…thanks for the correction…you’d think I’d get it right by now.[/quote]
Come on Quaash, get it right, cripes…
[quote]dre wrote:
Qaash wrote:
Scott M wrote:
Qaash wrote:
Donkey calf raises 2x12-15
115x15…DC style, 5 sec up, 15 sec stretch
Just to clarify we do 5 second lowering phase, 15 second stretch, explosive raising to the top.
Dammit!! my bad…thanks for the correction…you’d think I’d get it right by now.
Come on Quaash, get it right, cripes…[/quote]
I’m sorry 
(hangs head in shame…sulks in front of screen)
[quote]Qaash wrote:
dre wrote:
Qaash wrote:
Scott M wrote:
Qaash wrote:
Donkey calf raises 2x12-15
115x15…DC style, 5 sec up, 15 sec stretch
Just to clarify we do 5 second lowering phase, 15 second stretch, explosive raising to the top.
Dammit!! my bad…thanks for the correction…you’d think I’d get it right by now.
Come on Quaash, get it right, cripes…
I’m sorry (hangs head in shame…sulks in front of screen)[/quote]
ha!
Everything’s looking pretty good, brothers.
Now if I could only find a well-equipped gym…
Chest and Triceps
Hammerstrength Wide chest press
225x10
275x12
315x10
365x8
405x4
Paramount Machine fly
10 x 100 lbs
8 x 120 lbs
8 x 120 lbs
6 x 130 lbs
Ih-Human CGBP
205x8
225x6
225x6
225x4
PJR pullover
85 lbs x 10
85 lbs x 9
85 lbs x 6
Pushdowns
Dropset 160/120/100/60/40 all to failure
walked the mile home feeling like somebody blew air into my chest and triceps.
–JB
I’m about two and a half weeks into a serious 12-week diet. Strength isn’t diminishing, and I did hit a new PR today easily today.
Elevated Snatch-Grip Deadlift
135 X 6
225 X 5
295 X 5
315 X 5 (Can move this up to at least 330 or so.)
295 X 5
275 X 5
275 X 1 (The barbell was fucked up and almost broke!)
Lat Pullback Machine
(Eccentric)
140 X 8
140 X 8
140 X 8
Machine Pull-ups
Supinated Grip X 8, 8
Neutral Grip X 9
EZ Curls supersetted w/ Reverse Cable Curls
EZ (75) Cable Curl (50)
X12 X12
X10 X10
X6.5 X10