Training: Legs 8/19/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20drop set
130lbx10
115lbx10
100lbx10
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx12
2ppsx12
3ppsx12PR
Leg Press
2ppsx20
3ppsx20
4ppsx20
5ppsx20
Straight curl bar alternating lunges
3x70lbx10
Calve Raises on Smith Machine
2x2ppsx60
Db SDLs
2x50lbx20
Training: Chest and Shoulders 8/21/13
Low Decline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
4x60lbx12
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8*
175lbx7PR
HS Iso Incline Press(with pro red mini bands)
2x1ppsx8
4x1ppsx8*
HS Iso Military Press
5x1ppsx10
Seated Shoulder DB press
4x40lbx15*PR
Super set
Machine laterals delts(+ drop set & partials after last set)
4x55lbx12
Partial laterals
4x40lbx35
Rear delt fly machine drop set
150lbx20
140lbx10
130lbx10
120lbx10
110lbx10
100lbx10
90lbx10
80lbx10
70lbx10
60lbx10
50lbx10
40lbx10
30lbx10
20lbx10
10lbx10
Delts felt great!
Training: Back and traps 8/23/13
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx12
3x75lbx12
Supported Row
1ppsx12
1 1/2ppsx12
2ppsx12
2 1/2ppsx12
Stretchers
3x120lbx12
Plate Shrugs (3 second squeeze at top)
4x45lbx12
Ugh tweaked my back on the second work set of one arm barbell rows but I felt I hit it really well.
Yesterday I did a full body program with my younger brother where I did barbell rows as well.
Training: Arms 8/26/13
Supersetted biceps with triceps.
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
2x35lbx12
Rope push downs
4x60lbx20
2x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Curl attachment push downs
4x60lbx12
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
This is probably the best my triceps felt in dips in quite a while, biceps were smoked as well I guess from squeezing as hard as possible during the beginning exercises.
Training: Legs 8/27/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx20Drop set
130lbx10
100lbx10
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx12
2ppsx12
3ppsx15PR
3ppsx10
Straight curl bar alternating lunges
3x70lbx10
Leg Press
2ppsx20
3ppsx20
4ppsx20
5ppsx20
RDL
2x135lbx20
2x50lbx20
Training: Chest and Shoulders 8/28/13
Low Incline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
4x60lbx12
Bench Press
95lbx6
135lbx6
155lbx6
185lbx5*PR for now
Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx10
Seated Shoulder DB press
25lbx10
30lbx10
35lbx10
40lbx10
2x45lbx8
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Delts felt great!
Training: Back and traps 8/29/13
Chins(50 Total)
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx12
140lbx12
150lbx12
Stretchers
3x120lbx12
Plate Shrugs (3 second squeeze at top)
4x45lbx12
Everything felt great today although I would say my left side has a better mind muscle connection than my right side for back.
Training: Arms 8/30/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
2x40lbx12
Rope push downs
4x70lbx12
2x80lbx12
Curl bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Curl attachment push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20
Wasn’t as good as last arm workout, anyways I couldn’t find the dumbells so I felt I had to go a bit heavier than I wanted and I prefer the straight curl bar to the Curl bar. Dips still felt pretty good.
Training: Legs 9/4/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx15Drop set
130lbx15
100lbx15
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
2ppsx20
3ppsx17PR
3ppsx10
Curl bar Walking lunges
3x70lbx10
Leg Press
2ppsx20
3ppsx20
4ppsx20
5ppsx20
RDL
2x135lbx20
Calve Raises on Leg Press
4x2ppsx60
Leg Extensions
3x85lbx15
Training: Chest and Shoulders 9/5/13
Low Decline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
4x65lbx12PR
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8
175lbx5*(Spotter didn’t let me lift the weigh I don’t know what I did.)
Super set
Smith Machine Incline bench
3x1ppsx20
Push ups
3x10
Cage Press
5x95lbx7*(Cleaner reps)
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Pretty good workout today and got a PR on the first exercise although I was getting too much help on my last two sets of incline bench so I don’t know what getting the PR on the first exercise sapped how much strength from the second exercise. Delts felt pretty good.
Training: Back and traps 9/7/13
Chins(50 Total)
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx15
3x75lbx12
Narrow grip low pulley row(slightly supinated)
120lbx15
130lbx12
140lbx12
150lbx12
Narrow pull downs
3x120lbx10
Plate Shrugs (3 second squeeze at top)
4x45lbx12
I look forward to the next title change. It won’t be long now. Soon I will fanboy.
Training: Arms 9/9/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
Bar push downs
4x60lbx20
Standing alternating dumbbell curls(Fat Gripz*)
4x25lbx12*
Rope Push downs
4x50lbx20
Curl bar curl
4x70lbx10
Dips
+45lbx15
+45lbx15
+45lbx20
This was at my university gym and I believe the Curl bar was actually in excess of 70 pounds due to it feeling heavier than the 70 pound one at the usual gym I go to even with the fat grips attached.
@Spar4tee lol thanks brah!
Training: Legs 9/11/13
Lying leg curls
100lbx20
115lbx20
130lbx20
145lbx20
160lbx20*Drop set
130lbx10
100lbx10
Super set
Leg Press
2ppsx20
3ppsx20
3x4ppsx20
Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
1 1/2ppsx20
3x2ppsx20
Barbell Walking lunges
3x70lbx12
Calve Raises on Leg Press
4x2ppsx60
RDL
2x135lbx20
Earbuds don’t work any more =(.
Are you super swole yet?
Training: Chest and Shoulders 9/12/13
Low Incline Db Twist Press
40lbx12
45lbx12
50lbx12
55lbx12
4x60lbx12
Bench Press
95lbx8
135lbx6
155lbx6
185lbx7*
185lbx6*
Super set
Machine Chest press
3x145lbx10
Push Ups
3xBwx10
Seated Db Shoulder Press
40lbx10
45lbx10
50lbx10
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Incline bench rear delt destroyer 40lbx60,20lbx30,10lbx10
Poundages felt weak on chest today although it felt quite worked. For the two last sets on Bench I had two different spotters touch the bar too much for my liking, which I guess I’m going to have to make it more explicit not to row or curl the weight for me so I have no idea what I actually did. Delts was strong today though.
No not yet, although I’m getting more compliments on my swole than before which I have going for me lol.
Training: Back and traps 9/13/13
Chins(50 Total)
Chins pronated
15,8,7,5
Chins supinated
5,5
Chins Neutral
5
One arm Suitcase row/meadow row super set
25lbx12
50lbx12
3x(50lb +pro red mini band)/75lbx12
Banded supported rows(pair of mini bands(Set up just like the video))
1 plate x 10
1 1/2 plate x 10
2x 1 1/2 plate x 8
Pull downs
150lbx10
2x170lbx10
Dumbbell Shrugs (3 second squeeze at top)
4x55lbx12
The Meadows super set felt absolutely great while the new exercise was quite interesting as well.
Training: Arms 9/14/13
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x30lbx12*
4x35lbx12
Rope push downs
4x60lbx20
4x70lbx20
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Curl attachment push downs
4x60lbx20
Machine Preacher curl
4x(70x12,55x15)
Dips
3xBwx20
BW + 25lbx20
Training: Legs(at my university gym) 9/17/13
Lying Leg curls
100lbx20
110lbx20
120lbx20
130lbx20
140lbx20PR
150lbx15Drop set
130lbx10
110lbx10
Leg Press with pair of monster-minis 3 sec descent
1ppsx8
2ppsx8
3ppsx8
4ppsx8
5ppsxx12*PR
Leg Press drop set
5ppsx20
4ppsx20
3ppsx20
2ppsx20
Smith Machine Lunges(counter balance)
3x95lbx12
Timed sets of calves on Leg Press (1 minute with 1 minute rest)
4x2pps
Glute Ham Raise
Monster-mini behind neck x12
Monster-mini behind neck x12
Monster-mini behind neck x8 +4BW
Calve Raises on Leg Press
2x2ppsx60
Only two sets of calves cuz I stubbed my pinky toe, PRing on the leg press was pretty easy, ill bring it up a plate next time. Lunges felt a bit weird I could definitely increase the weight next time but gotta watch out for my hips.
Training: Chest and Shoulders 9/18/13
Low Decline Db Twist Press
35lbx12
40lbx12
45lbx12
50lbx12
55lbx12
60lbx12
4x65lbx12
Incline Bench Press
95lbx8
135lbx8
145lbx8
155lbx8
165lbx8
175lbx11PR(Had a really good spotter and felt really strong on last set)
HS Iso Incline Press(with pro red mini bands)
4x1ppsx8*
Seated Shoulder DB press
4x45lbx15*PR
Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35
Band face pulls( mini band(red))x50
Bent over rear delt destroyer 40lbx30, 40lbx30 ,25lbx30,15lbx10
Felt really strong on incline bench especially the last sets, delts are smoked.