Pic is too small! We can’t see anything. Probably looks great though.
5.19.10
Incline Bench Press
165 x 10, 10, 10
Life Fitness Chest Press
205 x 15
250 x 12
300 x 9
205 x 10
Incline Dumbbell Flies
40 x 15
50 x 15
65 x 20 (not failure, underestimated weight)
Pushups to failure
Close Grip EZ Bar Curls
95 x 12
115 x 12
125 x 10
135 x 10
Standing Hammer Curls (2 at a time)
30 x 20
40 x 20
50 x 15
40 pound bar x 50 reps
EZ Cable Pressdowns
65 x 15
85 x 15
100 (stack) x 12, 10
1 Arm Reverse Pushdowns
15 x 20 LR
25 x 15 LR
30 x 20 LR
Close Grip Pushups to Failure
Great overall chest/arms day, weights felt good, especially for being on vacation. Being on vacation, it always is tougher to get in the right foods, but more importantly, get in lifts, but the gym here is great and equipped with everything I need. 65s on the flies was too easy, could have probably gone 75s or 80s for 15. Legs tomorrow.
5.20.10
Front Squat
185 x 10, 10, 10
Leg Press
5 plates each side x 12
7 plates each side x 12
9 plates each side x 12, 12
Leg Extensions
150 x 15
195 x 15
235 x 15
265 (stack) x 15
Walking Dumbbell Lunges
95 x gym length and back (100-150 feet)
SLDL
265 x 10, 10, 10
1 Leg Hamstring Curl
95 x 15 LR
140 x 12 LR
95 x 15 LR
Seated Calf Raise
90 x 15
180 x 15, 15
Today was a really good lower body hypertrophy day. I was lucky to have access to a squat rack while on vacation, but unfortunately, there were not enough plates for the leg press, and I had to make do with 18 plates for 2x12, but I would have gone to 20 or 22 plates for 10. Either way, my previous best was 9 plates for 9, so getting it for two sets of 12 with more in the tank was awesome.
5.21.10
Barbell Rows
220 x 10, 10, 10
Hammer Strength Iso 1 Arm Rows
4 plates each side x 12 LR
5 plates each side x 12 LR (slow negative)
5 plates each side x 12 LR (slow negative)
Wide Grip Chins
Bw x 15, 15, 15
Seated Dumbbell Military Press
60 x 10, 10, 10 (very controlled negative)
Seated Life Fitness Neutral Grip Shoulder Press
125 x 12
155 x 10, 10
Seated Dumbbell Lateral Raise (same time)
30 x 15, 35 x 12
Machine Rear Delt Raise
80 x 15
100 x 15 to 55 x 25
Really good back/shoulder day. I love the hammer strength iso rows, and have never done them in a single arm fashion before, but they felt really strong, and I probably could have cranked out 20-30 had I done them with high reps in mind, but I was focusing more on the negative. Weights felt great.
5.23.10
Barbell Rows
135 x 5, 185 x 5, 225 x 5
285 x 5, 5, 5
Dumbbell Rows
120 x 10 LR
190 x 10 LR
145 x 10 LR
Incline Bench Braced Dumbbell Rows
70 x 10
80 x 8
Incline Barbell Press
135 x 5, 185 x 5
225 x 5, 5, 5
Fly Machine
130 x 10
150 x 10, 10
Push-Ups to failure
Seated Dumbbell Military Press
30 x 10
65 x 5
85 x 5, 5, 5
Seated Single Arm Dumbbell Laterals
40 x 10 LR
50 x 8 LR
Seated Dumbbell Curls (2 at a time)
40 x 10
50 x 10
55 x 8
40 x 10
EZ Bar Skull Crushers
75 x 10
95 x 10
115 x 10
135 x 7
115 x 10
190 x 10 is the heaviest I have ever gone on dumbbell rows and they were tough. Making good progress.
5.24.10
Front Squats
135 x 5, 225 x 5
260 x 5, 5, 5
Leg Extensions
150 x 20
200 x 20, 20
SLDL
135 x 5, 225 x 5, 275 x 5
350 x 5, 5, 5
Standing Calf Raise Machine
260 x 10
300 x 10
320 x 8
Seated Calf Raise
135 x 20
225 x 15
185 x 20
Solid day.
5.25.10
HIIT
Stepper
5 minute warmup
10 intervals (15 sec all out, 45 sec slower)
10 minute cooldown
Abs
Just some cardio and abs…chest/arms tomorrow.
5.26.10
Incline Barbell Press
95 x 10, 135 x 10
160 x 10, 10, 10
Flat Dumbbell Press
80 x 15
105 x 12
120 x 11 (PR)
110 x 12
Incline Dumbbell Flies
20 x 20
40 x 20
65 x 20
Pushups to failure
EZ Bar Curls
75 x 15
105 x 12
125 x 12
145 x 5 to 125 x 6
Standing Hammer Curls (same time)
35 x 20
50 x 15
45 x 15
45 lb barbell x 50 reps
Ez Bar Skull Crushers
75 x 15
105 x 12
125 x 12
145 x 8
Reverse Grip Cable Pressdowns
40 x 20
80 x 20
100 x 20
Close grip pushups to failure
Really awesome chest/arm day today. I am really start to see my physique changing the way I want it to, and the weights on all my exercises are going up. The dumbbell press 120 x 11 was a solid PR, but I know I can get much more and am getting into a groove with the dumbbells.
5.27.10
Front Squat
95 x 10, 135 x 10
185 (65 %) x 10, 10, 10
Machine Hack Squat
2 plates each side (180 lb) x 10
3 plates each side (270 lb) x 10
4 plates each side (360 lb) x 10
5 plates + 10 lb each side (470 lb) x 10 (PR)
Leg Extensions
170 x 15
200 x 15,15
Walking Dumbbell Lunges
95 x gym length and back
SLDL
135 x 10, 225 x 10
265 (65 %) x 10, 10, 10
Single Leg Hamstring Curl
90 x 15 LR
130 x 12 LR
Standing Calf Raise
240 x 12
280 x 12, 12
Seated Calf Raise
180 x 15, 15
Today was an absolute leg massacre haha. 470 x 10 on the hacks was a great set, I killed it, and the lunges destroyed me, as I got the most steps in the 2x gym length that I ever had before. Overall, great session.
5.28.10
Barbell Rows
135 x 10, 185 x 10
220 x 10, 10, 10
Dumbbell Rows
130 x 12 LR
180 x 12 LR, 12 LR
Rack Chins
50 x 15
80 x 12, 15
Close Grip Lat Pulldown
200 x 15, 12
Wide-Grip Hangs
60 lb x 60 seconds
Seated Dumbbell Military Press
60 x 10, 10, 10,
Hammer Strength Shoulder Press
1 plate + 35 each side x 12
2 plates + 10 each side x 12
2 plates + 20 each side x 10 (PR)
Seated Dumbbell Lateral Raises (same time)
20 x 15
35 x 15 (PR) to 15 x failure (30-40 reps)
Rear Delt Machine
80 x 12, 15
Today was an absolutely great workout. The dumbbell rows felt really strong, and I probably could have gone to 20+ reps on the first set. First time doing rack chins in months and they were great, will definitely go a little heavier next time, but I really felt them in my lats. I destroyed a PR in the hammer strength press as well.
5.30.10
Upper Power
Barbell Rows
135 x 10, 185 x 6, 225 x 6
310 x 5,5,5 (90%)
Iso Lateral Hammer Strength Row
4 plates each side x 8 LR
5 plates each side x 8 LR
6 plates each side x 8 LR
Incline Bench Braced Dumbbell Rows
70 x 10
80 x 10
Incline Bench Press
135 x 5, 185 x 5
245 x 5,5,5 (90%)
Incline Dumbbell Flies
55 x 10
70 x 10
80 x 8
Pushups to failure
Seated Dumbbell Military Press
30 x 10, 60 x 6
90 x 5,5, fail (90%)
Single Arm Lateral Raises
40 x 10 LR
50 x 10 LR
Seated Dumbbell Curls
45 x 10
55 x 6,6
Skull Crushers
105 x 10
125 x 10
135 x 8
Really good upper power day, everything was good except for military press which felt pretty bad. Good overall though.
6.1.10
Cardio
Stepper HIIT
5 minute warmup
10 intervals (15 seconds at highest level, 45 seconds at level 5)
10 minute cooldown
Good day of cardio. Really strained my low to middle back yesterday doing SLDL, it felt okay today, will see how it feels tomorrow.
6.2.10
Chest/Arms Hyper
Incline Barbell Press
165 x 10,10,10 (65%)
Flat Dumbbell Press
85 x 12
105 x 12
125 x 10 (PR)
120 x 10
110 x 7
Cable Crossover
Plate 6 x 20,20,20
Pushups to failure
Flat Dumbbell StretchÂ
60 x 60 seconds
Barbell Curls (strict form)
Bar x 15
95 x 12
115 x 12
135 x 12, 10
Reverse EZ Curls
45 x 20
65 x 15
75 x 20
45 lb ez bar curl to failure
EZ Skulls
75 x 12
125 x 12
145 x 10
125 x 11
Lat Pulldown Triceps Pressdowns
90 x 20
100 x 15
110 x 15
Close Grip pushups to failure
Today was a sick training session with a bunch of PRs. 125 x 10 is a big PR with my previous best being 120 x 11. I have never been able to do 135 on curls without swing till today, but they felt great. Some guy asked me what gear I was using too hah…
[quote]ebomb5522 wrote:
Some guy asked me what gear I was using too hah…[/quote]
So what did you tell him? Oats and beef?
[quote]grettiron wrote:
[quote]ebomb5522 wrote:
Some guy asked me what gear I was using too hah…[/quote]
So what did you tell him? Oats and beef?
[/quote]
Haha, thats actually almost exactly what I said. He asked, what are you injecting (jokingly, but being somewhat serious), and I said red meat…I don’t think he understood…
6.3.10
Legs Hyper
Front Squat
185 x 10, 10, 10 (65 )
Leg Press
5 plates each side (450 lb) x 12
7 plates each side (630 lb) x 12
9 plates each side (810 lb) x 12 PR
10 plates each side + 25 (950 lb) x 10 PR
5 plates each side (450 lb) x 12
Leg Extensions
200 x 15, 15
Walking Dumbbell Lunges
100 lb DBs x gym length twice (120 feet)
SLDL
265 x 10 (65, only 1 due to back)
Single Leg Lying Hamstring Curls
70 x 15 LR
90 x 12, 12 LR
Standing Calf Raise
280 x 12
300 x 12, 12
Seated Calf Raise
180 x 15
225 x 15, 15
Today was a solid lower body day. The 950 x 10 on the leg press was a big PR for me, and since this increased, I wouldnt be surprised if my squat is in the mid 500s now. Was thinking of a goal today, and that is 405 x 20 on squats and after this set, it seems more attainable as my PR now is 405 x 13. Solid effort today, back and shoulders tomorrow.
6.4.10
Back/Shoulders Hyper
Barbell Rows
135 x 10, 185 x 10
220 x 10, 10, 10 (65 %)
Dumbbell Rows
85 x 12 LR
110 x 12 LR
180 x 12 LR
190 x 12 LR
Braced Incline Bench Dumbbell Rows
55 x 12
70 x 12
85 x 12
Semi Wide Grip Pullups
Bw x 12, 15, 15
Weighted Pullup Hangs
60 lb x 60 seconds
Seated Dumbbell Military Press
55 x 10, 10, 10 (65 %)
Cable Lateral Raises
Plate 2 x 12 LR
Plate 4 x 12 LR
Plate 5 x 12 LR
Plate 6 x 10 LR
Icarian Lateral Raise Machine
Plate 8 x 15
Plate 10 (stack) x 12 to Plate 5 x 20
Rear Delt Machine
90 x 15, 15
Today was a solid training session. The dumbbell rows were awesome, 190 x 12 is an all time PR for me, and I felt that I could have gone for even more reps. Cable lateral raises felt great, they were the first time I have done them in that manner, and I really felt them. I took a video of the entire workout, and will post later.
6.6.10
Upper Power
Barbell Rows
135 x 10, 185 x 5, 225 x 5, 275 x 5
345 x 5, 5, 5 (100% 5RM) very smooth
Reverse Grip Lat Pulldown
200 x 8, 240 x 8, 200 x 8
Incline Bench Braced Dumbbell Rows
70 x 10, 80 x 10
High Incline Bench Press
135 x 10, 185 x 5, 225 x 5
270 x 5, 5, 5 (100% 5RM) easy, could have done 10
Incline Flies
70 x 10, 80 x 10
Pushups to failure
Seated Dumbbell Military Press
30 x 10, 60 x 5
90 x 5, 5, 5 (100% 5RM) much easier than last week
Leaning Cable Lateral Raise
Plate 3 x 10 LR
Plate 5 x 8, 8 LR
Barbell Curl
95 x 6, 115 x 6, 135 x 6
Lat Pulldown Triceps Pushdown
100 x 10
120 x 6, 6
Today was my 100 percent day and all of these lifts felt awesome. Rows were very smooth, and incline bench was so easy. Military presses last week must have been a fluke since this weeks the 90s went up easily for 5. Lower body tomrrow.