Wednesday- Back/Triceps
Atlantis Machine Row
45X10
90X5
135X2
160X8
170X5
90X10
Wide Grip Lat Pulldown
110X10
120X2
140X2
150X5
170X4 underhand
120X9
Assisted Chin- Hammer Grip
-75X3
Close Grip Bench Press
135X10
185X4
225X9
245X4
Smith Machine Close Grip Lockouts
270X10
320X10
370X8
Cybex Triceps Extension
60X10
70X5
80X12
90X6
50X25
Saturday- Posterior Chain/Forearms
Reverse Hypers
X15
Rack Pull
45X15
135X5
225X5
315X2
365X2
405X2 straps added
455X2
505Xfail
405X7
405X10
315X10 speed set
Rack Chins
X3
Forearm Curl
35X12
55X12
75X10
85X8
35X10 w/ extended stretch each rep
Broomstick Raise
4lbX10
6lbX8
Decline Crunch
X15
X15
Dumbbell Swings
30X15
30X15
-Rack Pulls not as good this week, I think I didn’t warm myself up enough for the 505 and my back just said no. Second set of 405 was easier than first, which leads me to believe this. Lessons learned…
-Broomstick Raise done with Nautilus fitness bars, which are just lightweight bars wrapped in foam. Choked down about 8 inches or so.
-Dumbbell swings are “cardio” I guess, it’s something I can do at home in the mornings to burn some more energy. Wanted to see how 30 lbs felt since I have 30s at home.
Monday-Chest/Biceps
DB Bench Press
60X10
80X5
100X3
110X7
115X4
Incline Bench Press- BB
135X8
185X6
215X5
225X3
Pec Dec
225X20
Cybex Machine Curl
40X20
EZ Bar Curl
95X5
115X8
125X3
75X12
Alternating Incline DB Curl
45X4
40X8
35X6
Standing Alternating DB Curl
50X3
Ab Wheel Rollouts
X12
X10
-Last set of incline curls was done on short rest, and standing curls were just to see if I could do the 50s. Weak Ass!
Tuesday- Quads/Shoulders
Squats
45X10
135X8
185X5
225X5
245X5
265X2
135X8 close stance
One Leg Press
135X8
160X5
180X3
Face Pulls
45X15
Behind Neck Shoulder Press
95X10
135X8
185X5
205X2
225X1
135X10 front
Superset- Cybex Shoulder Press/DB Lateral Raise
120X10/30X10
130X10/30X10
140X8/30X10
Assisted Chin
-75X3
-I’m trying to remember to do some chin variation everytime I go to the gym for one set to try to build up to doing them without help. And I suck at it. Really bad, I mean. Maybe I should add more weight assistance and try to get more reps. But I don’t know. I suck at it.
Wednesday- Back/Triceps
Bentover Row
135X10
185X8
225X6 straps
245X5 straps
185X10
Wide Grip Pulldown
100X10
130X4
150X7
170X5 underhand
120X10
Assisted Hammer Chin
-105X5
Close Grip Bench Press
135X10
185X5
225X5
245X5
Straight Bar Pushdown
60X10
80X8
90X1
80X2
70X8
Cybex Triceps Extension
80X5
90X9
60X20
-Added Barbell Rows to replace Machine Rows. I was stronger than I used to be, but not as strong as I thought I’d be, if that makes sense. Last time I did them was in the Smith Machine, too, so that may explain a bit. Something new to work on though, and I definitely felt my back afterwards.
-Straight Bar Pushdowns was just shenanigans. I’m looking for a different triceps exercise, I don’t think lockouts are all that effective for me and they kill my wrists, but maybe I’ll wear wrist wraps next week and do them again. Straight bar pushdowns suck though, and I don’t see myself doing them again soon, especially not in the pulldown machine.
-Still made PRs, so I’m loving it.
Friday- Posterior Chain/Forearms
Reverse Hypers
X15
Deadlifts
45X10
135X10
185X5
225X5
275X5
315X2
365X2 straps added
405Xfail
365X2
365X1
335X3
225X10
Forearm Curls
35X12
55X10
75X8
85X7
85X9
Reverse Curl
35X12
45X15
55X10
65X10
25X8 slow negative
Ab Rollouts
X10
-well, at least now I know it’s NOT my grip holding me back. I don’t know, I guess I need some bottom end work.
Monday- Chest/Biceps
Dumbbell Bench Press
50X12
75X6
100X5
120X4
115X3.5
100X10
Incline Bench Press
135X10
185X5
225X3
Cybex Curl
50X10
EZ Bar Curl
75X8
125X4
115X8
95X12
Complex
Deadlift, Power Clean, Push Press, Back Squat, Push Press- 5 reps
Burpees
X8
HIIT- Recumbent Bike
5 mins, 15s sprint, 30s easy pace
-120X4 is huge! Last rep was awful, but I didn’t quit til I had it. If the “80% rule” is right, that should translate to a 300X4 barbell bench. But I’m not going to go back to BB bench until I can get maybe 120X8 or 120X10.
-Complexes suck! I had front squats in there too, but couldn’t get the catch down…
-Burpees feel weird, I’m not exactly sure how you’re supposed to do them, slow and controlled or fast as possible. These were fast.
-HIIT sucks too, my cardiovascular conditioning is awful.
Tuesday- Quads/Shoulders
Squats
45X10
135X8
185X5
225X5
275X2
225X5
135X10
One Leg Press
135X8
180X4
Behind Neck Press
95X8
135X6
185X6
225X2
Superset- Cybex Shoulder/DB Lateral Raise
120X10 - 35X10
130X10 - 35X8
140X9 - 35X8
Seated Shoulder Press
135X11
DB Lateral Raise- slow tempo
20X9
Pulldown Abs
40X10
70X10
HIIT
6.5 mins
-Not so bad, I guess.
Wednesday- Back/Triceps
Bentover Rows
135X10
185X5
225X5
245X7
185X10
Wide Grip Pulldowns
110X10
130X5
150X8
120X12
Underhand Grip Pulldowns
170X5
Assisted Hammer Chin
-105X5
Close Grip Bench Press
135X10
225X5
245X7
185X10
Cybex Triceps Extension
80X6
90X10
60X22
Decline Crunch
X10
X10
HIIT
7 mins
-Seems ok to me.
Monday- Chest/Biceps
DB Bench Press
50X12
75X8
100X6
120X1
120X3
100X11
Incline Bench Press
135X10
185X5
225X4
Pec Dec
225X20
EZ Bar Curl
75X10
125X4
115X8
95X12
DB Curl
40X8
45X7
35X10 slow
30X10 slow
Cybex Machine Curl
50X15 slow negatives
-lost my groove on first set of 120 lb DB Presses, so I had to dump 'em.
-felt kind of blah, my back has been wonky all weekend from sitting in crappy chairs and standing up at work, plus I missed my Friday workout.
Wednesday- Back/Shoulders/Triceps
DB Row
50X10
75X10
100X10
125X4
Wide Grip Pulldown
120X10
140X5
150X5
160X7
130X10
Seated Behind Neck Press
135X10
185X7
225X2
Close Grip Bench Press
135X10
185X5
225X5
245X7
185X12
DB Lateral Raises- slow tempo
25X10
20X10
Cybex Triceps Extension
80X5
90X5
100X6
60X25
-meh.
Friday- Posterior Chain/Forearms
Reverse Hypers
X15
X15
Deadlifts
45X12
135X10
225X10
275X8
225X10
Calf Machine Shrugs
200X12
300X12
400X12
500X12
Forearm Curls
45X12
65X12
85X10
75X10
Hammer Curls
45X12
50X10
55X8
60X6
-Back is still a little iffy. Doesn’t hurt, but doesn’t quite feel right, either. Oddly enough, the 45 lb deads felt worse than the 275 lb ones.
-Overall so-so.
Monday- Chest/Biceps
Dumbbell Bench Press
50X12
75X6
100X6
120X3
110X5
110X3
100X11
Incline Bench Press
135X10
185X5
185X5
185X5
185X5
EZ Bar Curl
25X10
45X10
95X6
95X6
95X6
95X6
Dumbbell Curls
45X5
45X5
45X5
45X5
45X5
21’s
65
-Changed the set/rep scheme to add some more volume, and my chest is already sore thirty minutes after I left the gym.
Tuesday- Quads/Shoulders
Goblet Squat
30X10
50X10
75X10
100X6
Leg Extension
40X15
50X12
60X10
70X10
80x10
Face Pull
45X16
Behind Neck Press
135X10
175X5
175X5
175X5
175X5
Cable Lateral Raise
15X10
30X10
30X10
-Didn’t have a lot of time, so this was a pretty quick workout.
Wednesday- Back/Triceps
Dumbbell Row
50X10
75X10
100X10
125X5
125X5
Wide Grip Pulldowns
120X10
140X5
160X5
160X5
160x5
160X5
130X10
Close Grip Bench Press
135X10
225X5
225X5
225X5
245X5
245X4
Bench Press- goofing off, easy
245X1
Cybex Triceps Extension
100X5
80X7
80X7
80X7
-quickie workout, about 40 mins
Monday- Chest/Biceps
First Day of School!
DB Bench Press
50X12
75X10
100X8
110X5
110X5
110X5
110X4
Incline Bench Press
135X5
185X6,6,6,6
Preacher Curl
75X8
95X1-lolz
85X5,5,5,5
Hammer Curl
50X8,8,8
-I feel weak in the mornings, I’ll have to work on that.
Wednesday- Back
Wide Grip Pulldowns
70X10
120X5
140X5
160X5,5,5,5
120X5- 1 1/4 reps
120X8
Dumbbell Row
50X10
75X10
100X10,10
125X5
Machine Row
90X10
135X8
160X5,5,5
-Trying to get used to working out in the morning, and I need to come up with a new split. Ugh.
Thursday- Shoulders/Triceps
DB Shoulder Press
30X12
50X10
70X10
75X10
75X10
Close Grip Bench Press
135X12
185X5
225X5
245X5
245X4
245X4
Rope Pressdown
75X12
105X10
120X10
120X8
120X9
DB Lateral Raises
20X10
25X10
30X10
35X8
Calf Machine Shrugs
300X12
400X12
500X12
Friday- Posterior Chain/Forearms
Reverse Hypers
X10,10
Deadlift
45X10
135X12
135X12
225X10
275X8
275X8
Forearm Curls, Standing
45X10
55X15
65X12
75X10
Cable Rope Forearm Roll
30X12
20X12
-meh, feels like I mailed it in. Hit decent numbers, but doesn’t feel that way…
Monday- Chest/Biceps
Dumbbell Bench Press
50X12
75X12
10X6
110X5
110X5
110X5
110X5
110X4
Incline Bench Press
185X7
185X6
185X6
185X6
Cybex Curl
30X12
Preacher Curl
75X5
85X6
85X5
85X4
75X6
Hammer Curl
50X9
50X8
50X8
40X5