July 22 09
Pull ups
15
13
13
Barbell Rows
135lbs x 20
185lbs x 15
225lbs x 15
245lbs x 12
T-grip pulldowns
160lbs x 15
180lbs x 12
200lbs x 8
220lbs x 5
the only thing i can say about my workout is ouch.
Machine head - Halo
July 28 09
Hammer Strength flat bench
1plate x 15
2plates x 10
3plates x 5
3plates + 15lbs x 1
3plates + 20lbs x 1
3plates x 2
Machine flies
140lbs x 12
140lbs x 9
140lbs x 8
140lbs x 6
Flat dumbbell press
65lbs x 11
65lbs x 9
65lbs x 8
65lbs x 8
Dips
20
16
14
13
Single arm rope pull downs
32.5lbs x 18
32.5lbs x 18
32.5lbs x 16
32.5lbs x 14
Skull crushers
90lbs x 15
90lbs x 14
90lbs x 10
Overhead dumbbell extension
25lbs x 18
25lbs x 18
25lbs x 16
August 4 09
Hammer strength flat bench
1 plate x 15
2 plates x 13
3 plates x 5
3 plates x 4
3 plates + 15lbs x 1
3 plates x 2
Incline dumbbell press
65lbs x 11
65lbs x 9
65lbs x 8
65lbs x 8
Incline flies
30lbs x 11
30lbs x 9
30lbs x 7
Machine flies
145lbs x 10
165lbs x 8
165lbs x 7
Dips
16
13
12
13
single arm overhead extension
30lbs x 18
30lbs x 18
30lbs x 16
Well it was my first day back after a week off. I felt pretty strong and full of energy. It wasen’t like i was sitting on my ass all of last week. i Still played hockey a few time and played some paintball aswell. I wont be back at the gym this week till friday then i’l do legs at home on saturday. Sounds like a plan
All in all i’m pretty happy with where i am right now. Sitting at just over 180 lbs after dropping a bit of weight the last few months. If i can hit a solid 185lbs + going into the winter i’d be pretty happy.
Aug 10 09
Hammer strength flat bench
1plate x 15
2plates x 14
3plates x 5
3plates +20lbs x 1
Flat bench dumbbell press
65lbs x 11
65lbs x 10
65lbs x 10
65lbs x 8
Flat Flies
30lbs x 10
30lbs x 10
30lbs x 8
Well i took all of last week of again ( minus tuesday ) but now i’m back and ready to put some weight on again. Not talking to anyone during my workout definetly helps out a ton.
Rancid - Radio
Aug 12 09
pull ups
12
12
10
11
Barbell rows
135lbs x 15
225lbs x 15
275lbs x 9
Wide grip pull downs
140lbs x 15
160lbs x 15
180lbs x 13
200lbs x 6
Dumbbell row
90lbs x 18
90lbs x 18
90lbs x 16
Hammer Curls
30lbs x 30
35lbs x 30
40lbs x 26
Reverse grip barbell curl
60lbs x 10
60lbs x 10
60lbs x 9
Great workout. high intensity, decent weights. I’l be back at it on thursday for a quick shoulder workout
Slipknot - People = Shit
Aug 13 09
Clean and jerks
135lbs x 5
185lbs x 1
185lbs x 1
Dumbbell press
65lbs x 13
65lbs x 12
65lbs x 10
65lbs x 9
Bent over lateral raises
35lbs x 13
35lbs x 13
35lbs x 12
35lbs x 10
Barbell shrugs
225lbs x 15
315lbs x 10
315lbs x 10
I hate having shoulder problems…
Lamb of god - Everything to nothing
August 14 09
Front squats
135lbs x 12
185lbs x 5
185lbs x 10
135lbs x 15
Leg press
4plates x 15
4plates x 15
4plates x 15
4plates x 15
Leg extensions (up 3 sec, down 3 sec)
160lbs x 12
160lbs x 10
160lbs x 9
160lbs x 7
Alternating leg curls
40lbs x 30
50lbs x 24
60lbs x 16
60lbs x 14
August 17th
so i decided to try one of the programs that i read on here the other day. WOW, my chest has been screaming all week…
Dumbbell decline press
65lbs x 7
65lbs x 6
65lbs x 6
Smith machine incline press
1 plate + 25lbs x 8+4 ( rest pause set )
Dumbbell flye-press
50lbs x 12
60lbs x 10
Machine flye
130lbs x 12
130lbs x 10
130lbs x 9
130lbs x 8
130lbs x 9
now that i know how heavy i can go i have a feeling my chest workout next week is gonna be pretty crazy
August 19th 09
pull ups
15
12
12
13
Wide grip pull downs
140lbs x 15
160lbs x 10
180lbs x 8
180lbs x 7
Dumbbell rows
90lbs x 20
90lbs x 20
90lbs x 18
90lbs x 18
Aug 24 09
Dumbbell decline press (slow)
65lbs x 6
65lbs x 6
65lbs x 6
Smith machine incline press
1 plate + 25lbs x 8+4 ( rest pause set )
Dumbbell flye-press
65lbs x 10
65lbs x 10
Machine flye
130lbs x 10
130lbs x 10
130lbs x 9
130lbs x 8
130lbs x 8
Aug 25 09
Pull ups
10
10
8
7
Pull downs
100lbs x 15 (slow)
160lbs x 12
180lbs x 8
180lbs x 7
Cable rows
140lbs x 15 (slow)
180lbs x 15
260lbs x 4
260lbs x 2
Today was just a quick high intensity workout. I have tons of hockey this week so i dont want to burn myself out. I had two games monday, I have one wed and one thurs. On the plus side i’ll be getting some great cardio!
Ludacris - Phat Rabbit
August 31 09
Dumbbell decline press (slow)
65lbs x 6
65lbs x 6
65lbs x 6
Smith machine incline press
1 plate + 25lbs x 8+4 ( rest pause set )
Dumbbell flye-press
65lbs x 10
65lbs x 9
Machine flye
145lbs x 10
145lbs x 10
145lbs x 10
145lbs x 8
145lbs x 8
I hate my gym. I wanna move my weights up on decline press and flye-press but the dumbbells go from 65lbs to 90lbs. Thats a bit of a jump for me. Thank god my membership is almost done. I think once it is i’m just gonna work out at home again. I have everything i need and i can be as loud as i want. The only thing i’m not looking forward to is keeping myself motivated but i’m sure i’ll manage
Sept. 2 09
Seated dumbbell press
45lbs x 15
65lbs x 13
65lbs x 10
65lbs x 9
Bent over flyes
30lbs x 14
30lbs x 14
30lbs x 12
Alternating front raises
25lbs x 14
25lbs x 12
25lbs x 10