sigh I miss hitting PR’s every session
don’t be surprised if you can lift substantially less on lying leg curl than seated. my lying leg curl is like half my seated =x damn hip flexors and glutes help you cheat seated leg curls
lol i bet . hopefully i can keep this going for a while lol…
Did some shoulders/tricep today. Went well and got some PRs.
DB Shoulder Press
8 x 25
8 x 30
10 x 35PR 3 reps
5 x 40
DB Laterals
10 x 5
10 x 10
10 x 10
6 x 15 - did some partials as well
Cable Laterals
15 x 5
13 x 10
12 x 10
BB Shrugs
15 x 95
15 x 105
15 x 115
15 x 125 PR
DROP
95 for reps - big trap pumpppzzzz
DB Floor Press
8 x 35
8 x 40
7 x 45 - FML! lost focussss
6 x 45
One Arm Cable Rope Extensions
12 x 10
12 x 20
11 x 30
11 x 30
French Press - really love these
12 x 20
10 x 30
10 x 30
Sup guys going to back in a few hours but before i do that i bought some chicken drumsticks to replace my dinner at night . I was planning to eat pound of that (600 calories,80g protein) with 4 cups of milk . Anyone have
any good recipes on cooking drumsticks? Never really cooked before lol…
I’m a horrible cook, but McCormick makes a seasoning blend specifically for chicken.
[quote]fr0IVIan wrote:
I’m a horrible cook, but McCormick makes a seasoning blend specifically for chicken.[/quote]
never heard of it but ill check it out thanks man.
Just finished my back workout. It was alright , could had been better .
Lat Pull Down
10 x 70
10 x 80
9 x 90 - FUCK youuu lol .
8 x 90
DB Row
10 x 30s
10 x 35s
8 x 40s- i swear this is one of the hardest exercises i’ve ever done.
6 x 40s
Straight Bar Cable Row
10 x 60
10 x 70
10 x 80PR
7 x 90- did some partials as well
Clos Grip Pull Downs
10 x 50
10 x 60 PR
changed the grip to a close parallel one like from the dorian yates video
10 x 70 - felt it wayyy moree . keeping this
6 x 70
Deadlift- started to get lower back pain a little so i switched to rack lifts and did some sets .Didn’t really keep count of weight or reps.
Rear DB Flys
18 x 10
18 x 10
15 x 10 -
Demolished Chest and Biceps . Broke some PRs. Job done (y)
Low Incline DB Press
10 x 35
10 x 40
8 x 45
6 x 45
Flat BB Press
8 x 85
8 x 95
8 x 105 PR
5( 2) x 115 - got 5 alone and got spotted for 2 more. big chest pumpppp
Pec Deck
15 x 40
15 x 40
15 x 40
Pushdowns
3 x 10- didn’t really count weight. just did it to stimulate my triceps
DB Curls
10 x 20
10 x 25 - PR
7 x 30 - really happy about these
6 x 30
Hammer Curl
10 x 20 PR
8 x 20
forgot reps x 20
Spider Curls
12 x 15 PR
10 x 15
9 x 15
Hiting shoulders/triceps tomorrow. Been real busy/bum’d out because one of my old friends got killed saturday . Won’t let this stop me though…
Just did a push day , i loved it. Short and simple.
Flat BB Press
10 x 85
10 x 95
10 x 105
Incline DB Press
10 x 25
10 x 30
6 x 35
Seated DB Press
10 x 20
10 x 25
7 x 30
DB Laterals
10 x 5
10 x 10
10 x 10
BB Shrugs
15 x 95
15 x 105
12 x 115
Pushdowns
3 x 15
French Press
12 x 20
8 x 30
7 x 30
Pull day
Wide Grip Pull Downs
10 x 50
10 x 60
10 x 70
Close Grip Pull Downs
10 x 60
10 x 70
6 x 80
Stretchers
10 x 40
7 x 50
6 x 50
DB Curls
10 x 15
10 x 20
8 x 25
Reverse Bar Curls
10 x 20
8 x 30
7 x 30
Machine Rear Delts
18 x 20
15 x 30
14 x 30
Good to see your back at it! The way I see it… as in the way as life can possibly get you can still structure your training 3-4 times a week… heck there are ways to make it work even on 1-2 days a week but its far from ideal! Just traing however you enjoy the most and have fun with it while going hard to see results, that way you won’t be able to resist carrying on training.
[quote]jake_j_m wrote:
Good to see your back at it! The way I see it… as in the way as life can possibly get you can still structure your training 3-4 times a week… heck there are ways to make it work even on 1-2 days a week but its far from ideal! Just traing however you enjoy the most and have fun with it while going hard to see results, that way you won’t be able to resist carrying on training.[/quote]
somebody’s back has gotten bigger… lol and thanks for the input man. I’ve been trying to fit in workouts without stressing myself too much but also have fun. Today i did legs and calves(im doing it twice a week).
Front Squat-medium stance and plate under
10 x 85
10 x 95
10 x 105
Leg Prss-close stance
10 x plate and 15lb
10 x plate and 30lb
10 x 2 plates
Lying Leg Curls
10 x 50
10 x 60
10 x 70
RDL
10 x 95
10 x 105
10 x 115
Calve Raises
18 x 20
18 x 40
18 x 40
Seated Calve Raises
18 x 10
18 x 20
15 x 30
[quote]DazeDolo wrote:
[quote]SamMcLoughin wrote:
What kind of program are you on now?[/quote]
none just regular working out for “aesthetics” and strength . I was going to start SS but i didn’t really enjoy it last time and wanted to workout more often.
I see you’re still going pretty hard at the gym man.[/quote]
Yeah, went close to 40 days straight there…was a lot of fun.
Just finished my second push workout of the week. Went good.
Flat BB Press
10 x 90
10 x 100
9 x 110…
Incline DB Press
10 x 25
10 x 30
10 x 35 PR
Seated DB Press
10 x 20
10 x 25
10 x 30 PR
DB Lateral
10 x 5
10 x 10
10 x 15
BB Shrugs
15 x 95
15 x 105
15 x 115 PR
Single Arm Push downs
12 x 20
12 x 20
12 x 30 PR
French Press
12 x 20
11 x 30
8 x 30 - i would’ve gotten 12 but i went to failure on pushdowns.
Pull workout
DB Row
8 x 30
8 x 35
8 x 40
6 x 45 - felt really good about this
Wide Grip Cable Row
10 x 50
10 x 60
8 x 70 - don’t really like this exercises
Face Pulls
10 x 50
10 x 60
10 x 70
DB Curls
10 x 20
10 x 25
6 x 30
Hammer Curls
8 x 20
8 x 20
7 x 20
Chest and Tricep day
BB Flat Press
8 x 95
8 x 105
8 x 115
5 x 125
Incline DB Press
10 x 30
10 x 35
7 x 35
Incline Flys
10 x 10
8 x 15
8 x 15
then did some tricep pump work didnt really pay attention to the numbers. did pushdowns and DB skull crushers
Finished some shoulders/traps…
DB Press
8 x 25
8 x 30
8 x 35
5 x 40
2 Drop sets after
DB Laterals
5 x 10
10 x 10
15 x 5(i did 10 but only did 5 with full range)
Cable Laterals
15 x 5
15 x 10
13 x 10
Rear Delt Flys
20 x 30
20 x 30
20 x 30
Shrugs
15 x 95
15 x 105
15 x 115
11 x 125
DROP settt
and then did some calve work.
Nice to know you’re still alive
Here’s my diet . I’m at 156 right now. I’m trying to to be at 170 or 165 by the end of next month.
Morning:
Protein Shake with milk - 36g , 400 calories
Hard Salami with Wheat Bread - 13g , 200 calories
School:
Protein Bar - 30g , 400 Calories
Home:
about 1lb of chicken drumsticks with white rice - 60g-70g , 600-800 calories
Snack:
Wheatbread with peanutbutter and milk - 28g , 600 calories
Night:
1lb ground beef with milk and protein - 96g, 900-1200 calories
[quote]spar4tee wrote:
Nice to know you’re still alive[/quote]
ha thanks lol. I’ve still been working out but it slips my mind to post my logs once and a while. I’ve been progressing .
Chest and Some Triceps today
Flat Bench Press
7 x 135(i had one more in me but didn’t want to risk since i didnt have a spotter)
7 x 135
4 x 135
DB Incline Press
8 x 35
8 x 40
DB Flat Press
8 x 40
6 x 40
One Arms Pushdowns
12 x 20
10 x 25
8 x 25