[quote]SouthofHeaven wrote:
I am new to the forum, but have just looked over your log. Looks good. 315lb bent rows are hard.[/quote]
Thanks man. Ya man 315 isn’t fun at all, but it’s gotta be done.
June 18 09
Clean and jerk
135lbs x 1
165lbs x 1
185lbs x 1
185lbs x 1
Seated dumbbell press
55lbs x 15
55lbs x 14
55lbs x 12
55lbs x 12
Lateral Dumbbell Raises
30lbs x 13
30lbs x 12
30lbs x 9
30lbs x 9
Smith machine shoulder press
1 plate x 15
1 plate x 15
1 plate x 12
1 plate x 9
June 19 09
Deadlifts
135lbs x 10
225lbs x 6
315lbs x 1
365lbs x 1
385lbs x 1
405lbs x 1
405lbs x 1
315lbs x 1
Tricep push downs
97.5lbs x 15
97.5lbs x 15
97.5lbs x 13
97.5lbs x 10
Tricep kickbacks
25lbs x 10
25lbs x 10
25lbs x 9
25lbs x 8
Seated dumbbell curls
30lbs x 30
35lbs x 24
40lbs x 20
45lbs x 16
3 sets of 21’s with 60lbs barbell
June 22 09
Hammer Strength Flat Bench
1plate x 10
2plates x 10
3plates x 4
3plates + 25lbs x 1
3plates x 3
Machine Flies
145lbs x 11
145lbs x 9
145lbs x 8
145lbs x 7
Incline Smith
1plate x 15
1plate +25lbs x 5
1plate +25lbs x 5
1plate +25lbs x 5
June 23 09
Pullups
15
15
13
12
T-bar rows
3plates x 10
4plates x 10
5plates x 6
5plates x 5
Wide grip pulldowns
140lbs x 15
160lbs x 15
180lbs x 8
200lbs x 6
Dumbbell rows
65lbs x 12
65lbs x 12
65lbs x 12
65lbs x 11
Barbell Curls
115lbs x 8
115lbs x 6
115lbs x 7
115lbs x 6
Machine curls
200lbs x 2
155lbs x 5
155lbs x 6
155lbs x 5
Concentration curls
35lbs x 8
30lbs x 10
30lbs x 9
June 24 09
Deadlifts
135lbs x 10
225lbs x 6
315lbs x 1
365lbs x 1
385lbs x 1
405lbs x 1
410lbs x 1
415lbs x 1 (PR)
315lbs x 1
Back extensions
25lbs x 12
25lbs x 12
25lbs x 10
25lbs x 10
Barbell shrugs
225lbs x 10
315lbs x 10
315lbs x 10
315lbs x 8
June 25 09
Smith Machine Shoulder press
1plate x 15
1plate x 15
1plate x 13
1plate x 12
Seated Dumbbell Press
65lbs x 6
65lbs x 5
50lbs x 11
50lbs x 11
Barbell Front Raises
45lbs x 15
45lbs x 15
45lbs x 12
45lbs x 10
Well my shoulders are really bugging me again. It constantly feels like its gonna pop, not a great feeling. Other than that i’m pretty happy with my workouts lately. Hopefully i can keep up the numbers!
Guns’ N’ Roses - You could be mine
June 26 09
Front Squats
135lbs x 10
185lbs x 10
205lbs x 6
135lbs x 10 (ass to grass)
135lbs x 8 (ass to grass)
Lunges
45lbs x 20
45lbs x 20
Leg Extensions
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 10
Leg curls
125lbs x 10
125lbs x 10
125lbs x 10
125lbs x 8
Seated calve raises
1plate x 15
1plate x 15
1plate +25lbs x 10
1plate +25lbs x 10
Standing calve raises
3plates x 15
4plates x 15
5plates x 13
6plates x 9
It was my first day back at legs in about three weeks so i didn’t want to kill myself. Next week i will max out all my weights and get back into the swing of things
June 29 09
Hammer Strength flat bench
1plate x 10
2plates x 10
3plates x 6
3plates +25lbs x 1
3plates x 4
Incline Smith
1plate x 15
1plate +25lbs x 8
1plate +25lbs x 8
1plate +25lbs x 8
1plate +25lbs x 8 (1 assisted)
Flat bench flies
30lbs x 10
35lbs x 8
35lbs x 7
35lbs x 5
Machine flies
145lbs x 6
145lbs x 7
145lbs x 6
145lbs x 6
My workouts are getting much better as of late minus some aches and pains. All those years of hockey and i never really had any problems minus a few pulled groins and 4 broken collarbones. Now all of a sudden my body seems to be falling apart. I guess all those years of being the small guy on the ice have finally taken their toll. oh well
Rancid - Salvation
July 2 09
Seated dumbbell press
40lbs x 15
50lbs x 14
50lbs x 14
50lbs x 12
Smith machine shoulder press
1plate x 15
1plate x 15
1plate x 12
1plate x 11
Lateral Raises
30lbs x 12
30lbs x 12
30lbs x 10
30lbs x 9
July 3 09
Incline Skull crushers
80lbs x 15
80lbs x 15
80lbs x 15
80lbs x 15
Rope Pushdowns
47.5lbs x 15
52.5lbs x 15
57.5lbs x 12
62.5lbs x 10
67.5lbs x 10
Alternate Dumbbell Curls
30lbs x 20
35lbs x 20
40lbs x 20
EZ Bar Cheat Curls
115lbs x 6
125lbs x 4
135lbs x 3
145lbs x 2
115lbs x 7
Dual Cable Curls
22.5lbs x 15
22.5lbs x 15
22.5lbs x 15
July 6 09
Hammer Strength Flat Bench
1plate x 12
2plates x 10
3plates x 6
3plates +15lbs x 1
3plates x 5
3plates x 4
Incline Smith
1plate x 15
1plate + 25lbs x 8
1plate + 25lbs x 7
1plate + 25lbs x 6
Incline Flies
40lbs x 10
40lbs x 10
40lbs x 8
40lbs x 7
Incline dumbbell press
65lbs x 6
65lbs x 5
65lbs x 5
65lbs x 5
My chest finally seems to be growing. It’s taken way too long but i’m just happy that i notice a difference now.
Mudvayne - Death Blooms
July 7 09
Pullups
15
12
12
11
Barbell rows
135lbs x 15
225lbs x 12
315lbs x 8
315lbs x 7
315lbs x 5
Wide grip pull downs
140lbs x 15
160lbs x 14
180lbs x 8
180lbs x 7
Slow Cable rows
140lbs x 15
140lbs x 13
140lbs x 12
140lbs x 9
July 9 09
Clean and Jerk
135lbs x 1
185lbs x 1
195lbs x 1
185lbs x 1
135lbs x 1
Seated Dumbbell Press
65lbs x 11
65lbs x 9
65lbs x 10
Lateral Cable raises
12.5lbs x 11
15.5lbs x 10
12.5lbs x 5 (shoulder gave out)
Dumbbell Lateral Raises
30lbs x 10
30lbs x 8
30lbs x 7
Well i went into the gym tired, and feeling like i had the shit kicked out of me but after my first clean and jerk i completely woke up and had a great work out. Went up 10lbs on my clean and jerks and felt strong all the way through. My one shoulder gave out during cable raises which i find happens often so i’m gonna cut that out of my plan. All in all im getting bigger, stronger and actually enjoying my workouts again
Killswitch Engage - Irreversal and Avenged sevenfold - Seize the day
July 10 09
Deadlifts
135lbs x 10
225lbs x 6
315lbs x 1
365lbs x 1
385lbs x 1
405lbs x 1
415lbs x 1
315lbs x 2
Weighted back extensions (25lbs)
12
12
10
9
Hammer curls
35lbs x 15
45lbs x 12
50lbs x 10
Barbell Wrist Curls
100lbs x 15
100lbs x 15
100lbs x 15
100lbs x 15
July 13 09
Hammer Strength Flat bench
1plate x 15
2plates x 10
3plates x 6
3plates x 5
3plates x 4
Incline smith
1plate x 15
1plate + 25lbs x 8
1plate + 25lbs x 7
1plate + 25lbs x 7
Incline Flies
40lbs x 10
40lbs x 8
40lbs x 9
40lbs x 9
Incline Dumbbell Press
55lbs x 11
55lbs x 9
55lbs x 10
55lbs x 8
Nothing like playing a little puck from 10-11 then again from 1130-1230 after a tough chest workout.
July 15th, 2009
Mid-Wide Grip Pullups
1 set of 20
1 set of 17
1 set of 12
1 set of 11
Barbell Rows - Med Grip
135lbs x 20
185lbs x 15
225lbs x 15
225lbs x 15
225lbs x 13
V-Grip Pulldowns
140lbs x 15
160lbs x 12
180lbs x 9
200lbs x 5
Alternate Dumbbell Curls
35lbs x 30
40lbs x 20
45lbs x 20
Dual Cable Curls
27.5lbs x 12
27.5lbs x 10
27.5lbs x 9
July 16 09
Clean and jerks
135lbs x 10
185lbs x 1
205lbs x 1
Standing Arnold press
30lbs x 15
35lbs x 13
40lbs x 10
45lbs x 9
Smith press (3 seconds up, 3 seconds down)
1plate x 11
1plate x 9
1plate x 8
1plate x 8
Lateral Raises
30lbs x 12
30lbs x 11
30lbs x 10
30lbs x 10
Barbell front raise
50lbs x 8
50lbs x 8
50lbs x 7
July 17 09
Deadlifts
135lbs x 10
225lbs x 8
315lbs x 3
365lbs x 1
385lbs x 1
405lbs x 1
315lbs x 2
Weighted back extension (25lbs)
10
10
10
8
Seated Dumbbell Curls
30lbs x 30
30lbs x 30
30lbs x 26
Machine curls
200lbs x 6
200lbs x 5
200lbs x 5
July 21 09
Hammer Strength flat bench
1plate x 15
2plates x 12
3plates x 5
3plates + 15lbs x 1
3plates + 20lbs x 1
3plates + 25lbs (failed)
Flat bench dumbbell press
65lbs x 11
65lbs x 9
65lbs x 10
65lbs x 10
Incline smith
1plate x 10
1plate x 11
1plate x 10
1plate x 8
Cable Flies
50lbs x 8
50lbs x 7
50lbs x 6
Single arm rope pulldowns
27.5lbs x 30
27.5lbs x 24
27.5lbs x 20
27.5lbs x 18
Reverse grip pulldowns
30lbs x 15
45lbs x 12
60lbs x 11
70lbs x 8
By far my best chest worout ever. Incredible pump, great intensity and for once im just overall happy. I tried just sticking to myself today to help concentrate on my lifts and it really seemed to work. Plus i was really into my tunes.
In this moment
Cannibal Corpse - Hammer smashed face
3 inches of blood - deadly sinners