This is a video of the palms in incline dumbbell rows that I did.
5.6.10
Narrow Stance Leg Press (45-60 seconds between sets)
3 plates each side x 10, 10, 10 (blood flowing, warmup)
5 plates each side x 12
6 plates each side x 12
7 plates each side x 12, 20, 20
Dumbbell Walking Lunges
95 x 15 steps
95 x 25 steps
Leg Extensions (controlled, slow form)
150 x 12, 12, 12, 12 (30 seconds between sets)
SLDL (Very slow, form focus)
135 x 12
185 x 12, 12, 12
Hamstring Curl
75 x 15, 85 x 12, 100 x 12, 100 x 12
Seated Calf Raise
2 plates x 15, 15
3 plates x 20, 20, 20
Had a pretty good lower body hypertrophy day. The leg press machine I am using at my school stinks, and I could not load any more plates on, but probably would have gone to 9-10 plates on each side for sets of 10, cant wait to get back to powerhouse gym at home to tear it up on solid equipment. Overall, a good day, didnt go super heavy, but focused on form a ton.
Bodyweight was at 215 this morning.
5.7.10
Smith Machine Military Press (45-60 seconds rest between sets)
95 x 8
135 x 8
185 x 8
225 x 8, 8, 8
Seated Lateral Raise/Lateral Raise Machine/Cable Cross Lateral Raise
30 x 8/100 x 10/plate 1 x 20
30 x 8/90 x 12/plate 2 x 10-plate 1 x 10
35 x 8/90 x 12/plate 1 x 20
30-45 seconds between giant sets
EZ Bar Standing Curls/Barbell Floor Extensions
115 x 10/115 x 10
125 x 8/125 x 8
135 x 8/125 x 8
145 x 7/125 x 8
PJR Dumbbell Pullovers/Seated Dumbbell Curls
75 x 12/45 x 8
85 x 12/45 x 8
95 x 12/45 x 8
Today was a great shoulders/arms day. The weights listed on the military press are what they would be on a normal bar, I am just too lazy to do the calculations and it can get confusing when reading, but those felt great and were definitely the best theyâ??ve ever felt. The giant set was brutal, and I have never gone as heavy on EZ bar curls as I did today with the 145 x 7 with little to no cheat.
5.7.10
Smith Machine Military Press (45-60 seconds rest between sets)
95 x 8
135 x 8
185 x 8
225 x 8, 8, 8
Seated Lateral Raise/Lateral Raise Machine/Cable Cross Lateral Raise
30 x 8/100 x 10/plate 1 x 20
30 x 8/90 x 12/plate 2 x 10-plate 1 x 10
35 x 8/90 x 12/plate 1 x 20
30-45 seconds between giant sets
EZ Bar Standing Curls/Barbell Floor Extensions
115 x 10/115 x 10
125 x 8/125 x 8
135 x 8/125 x 8
145 x 7/125 x 8
PJR Dumbbell Pullovers/Seated Dumbbell Curls
75 x 12/45 x 8
85 x 12/45 x 8
95 x 12/45 x 8
Today was a great shoulders/arms day. The weights listed on the military press are what they would be on a normal bar, I am just too lazy to do the calculations and it can get confusing when reading, but those felt great and were definitely the best theyve ever felt. The giant set was brutal, and I have never gone as heavy on EZ bar curls as I did today with the 145 x 7 with little to no cheat.
5.8.10
HIIT (30 seconds sprint, 30 seconds walk) x 10
Decline Situps with 25 lb plate behind head 3 x 12
Serratus Cable Crunch
Plate 4 x 8 LR
Plate 8 x 8 LR
Plate 12 x 8 LR
5.10.10
Lower Power
Front Squats (55 percent)
95 x 10, 135 x 5
180 (55 percent) x 5, 5, 5, 5, 5 (5x5)
Leg Extensions
220 x 20
270 x 15
SLDL (55 percent)
135 x 10, 185 x 5
225 (55 percent) x 5, 5, 5, 5, 5 (5x5)
Standing Calf Raise
200 x 10
220 x 8
240 x 8
250 x 8
270 x 6
Seated Calf Raise
90 x 20
135 x 20
180 x 20
First lower power day so the weights were pretty low, only 55 percent of my 5 rep max for each, but I tried to accelerate the weight as much as possible to get the most out of this light day. Leg extensions were strong, and calf raises felt as good as they ever have.
5.10.10
Lower Power
Front Squats (55 percent)
95 x 10, 135 x 5
180 (55 percent) x 5, 5, 5, 5, 5 (5x5)
Leg Extensions
220 x 20
270 x 15
SLDL (55 percent)
135 x 10, 185 x 5
225 (55 percent) x 5, 5, 5, 5, 5 (5x5)
Standing Calf Raise
200 x 10
220 x 8
240 x 8
250 x 8
270 x 6
Seated Calf Raise
90 x 20
135 x 20
180 x 20
First lower power day so the weights were pretty low, only 55 percent of my 5 rep max for each, but I tried to accelerate the weight as much as possible to get the most out of this light day. Leg extensions were strong, and calf raises felt as good as they ever have.
Just saw your log for the first time today, keep it up, you’ve got great numbers and limitless potential. You make me feel like an old 22.
5.12.10
Chest/Arms Hypertrophy
Incline Barbell Press (65 percent 10 RM)
160 x 10, 10, 10
Dumbbell Flat Bench Press
85 x 15, 105 x 12, 120 x 10, 100 x 15
Pec Dec Flies
80 x 20, 120 x 20, 160 x 15, 180 x 15
Pushups to failure
EZ Bar Curls
75 x 15, 95 x 15, 115 x 12, 135 x 10
Hammer Curls
40 x 20 LR, 45 x 15 LR, 30 x 15 LR
EZ Bar 45 lb x failure
Overhead Rope Extensions
Plate 10 x 15, plate 14 (stack) x 14, 12, 10
Bar Cable Pressdowns
50 x 20, 80 x 20, 110 x 15
close grip pushups to failure
Awesome hypertrophy day today. I really felt good about the dumbbell flat bench presses, as I have not done them in over three months. Arms got an amazing pump today as well.
[quote]Power GnP wrote:
Just saw your log for the first time today, keep it up, you’ve got great numbers and limitless potential. You make me feel like an old 22.[/quote]
Thanks man! I appreciate your comments!
Why so light on the main lift? Are you following a program with a name, or just winging it? I get the bodybuilding focus, but 65% of 10RM is pretty light.
[quote]grettiron wrote:
Why so light on the main lift? Are you following a program with a name, or just winging it? I get the bodybuilding focus, but 65% of 10RM is pretty light.[/quote]
The goal of that set is to really dominate the weight and focus on speed. I get heavy with the dumbbells. Initially, I thought it was gonna be too light, but it was actually just right.
5.13.10
Legs Hypertrophy
Front Squat
185 x 10, 10, 10
Machine Hack Squat
2 plates each side x 12
3 plates each side x 12
4 plates each side x 10
5 plates each side x 12 (PR + 4 reps)
Leg Extensions
190 x 15
175 x 15
Walking Dumbbell Lunges
90 lb DBs x 40 steps (gym length and back)
SLDL
135 x 10
185 x 10
225 x 10
265 x 10, 10, 10
Single Leg Curl
50 x 20 LR
90 x 15 LR
100 x 20 LR
Standing Calf Raise Machine
200 x 12
240 x 12
260 x 10
Seated Calf Raise
135 x 20
180 x 15
Today I really killed it in the gym and the intensity was through the roof. After going light on the front squats, I was ready to kill it on the hacks, which I did hitting a huge PR with the 10 plates. The walking lunge set was awful, I didnâ??t realize how long the gym length was, but it probably ended up well over 100 feet that I walked. SLDL were really powerful, it felt lighter than ever. Great overall day, pumped for shoulders/back hyper tomorrow. BW was at 214 post workout, so that is good.
5.14.10
BB Rows
215 x 10, 10, 10
Dumbbell Rows
105 x 12 LR
130 x 12 LR
170 x 12 LR
Dumbbell Rows Braced Against Incline Bench
55 x 15
70 x 15
Wide Grip Lat Pulldown
180 x 15
200 x 12
Wide Grip Hangs x 60 second
Seated Dumbbell Military Press
60 x 10, 10, 10
Seated Icarian Neutral Press
120 x 12
150 x 12
170 x 9
Seated Dumbbell Lateral Raises
25 x 15
30 x 12
Icarian Rear Delt Machine
80 x 15
80 x 10 to 50 x 15
Just an arm pic…
5.15.10
Step Mill HIIT
5 minutes warmup
10 intervals (15 all out, 45 slow)
10 minute cool down
Just some cardio…
5.16.10
Upper Power (wk 2)
Barbell Rows
135 x 12, 185 x 10, 225 x 5
240 x 5, 5, 5, 5
Iso Lateral H/S Row Machine
2 plates each side x 10
3 plates each side x 10
4 plates each side x 10
5 plates each side x 10
4 plates each side x 10
Incline Braced Dumbbell Rows
70 x 10, 10
Incline Barbell Press
95 x 10, 135 x 10
190 x 5, 5, 5, 5
Cable Flies
200 x 10, 10
Push-Ups to failure
Seated Dumbbell Military Press
30 x 10
70 x 5, 5, 5, 5
Cable Lateral Raise
Plate 2 x 10 LR
Plate 4 x 10 LR
Plate 5 x 8 LR
Dumbbell Curls
45 x 10
50 x 8, 8
Cable Bar Pushdowns
105 x 10
130 x 10
140 x 8
Good overall day. All the weights on week 2 felt solid, and I definitely am ready for some heavier weights starting next week.
5.17.10
Lower Power
Front Squats
225 x 5, 5, 5, 5
Leg Extensions
150 x 20
200 x 15, 15
SLDL
295 x 5, 5, 5, 5
Standing Calf Raise Machine
240 x 10
280 x 10
300 x 8
Seated Calf Raises
180 x 20
225 x 15, 15
135 x 20
Just an update pic.