Back and Hamstrings
Deadlift- 135x5, 185x5, 245x3 [shit]
Wide Grip Lat Pulldown- 55x?, 70x10, 90x6, 105x6, 125x7
Dumbbell Rows- 45x6, 65x5, 75x5
Barbell Rows- 45x?, 95x8, 115x8, 135x8
Reverse Grip Pulldown- 55x?, 70x8, 85x6, 100x6, 120x9
Romanian Deadlift- 95x10, 135x5 [back was hurting]
Leg Curl- 70x6, 85x6, 100x6, 125x6
Pretty good, I think.
Chest and Arms
Incline Bench Press- 45x?, 95x8, 115x5, 135x3, 155x6
DB Bench Press- 30x8, 45x7, 65x6
Alternate DB Curl- 25x8, 30x7, 40x9
Close Grip Bench Press- 45x?, 65x8, 95x5, 135x7
Preacher Curl- Barx6, 20x6, 40x9
PJR Pullovers- 40x10, 50x6, 60x9
Pinwheel Curl- 35x8, 45x6, 55x6
V-Bar Pushdown- 70x10, 80x8, 90x8, 110x12
Pretty, pretty, pretty good day. I could have gotten another rep on incline bench and close grip bench but I didn’t want to take the risk with no spotter. Even though I didn’t get a hell of a lot of reps on those, I may still go up in weight on them. Grip stopped me from going up on pinwheels, but maybe I’ll do them again this week and use higher weight.
Chest and Arms
Incline Bench Press- 45x?, 95x8, 115x5, 135x3, 155x6
DB Bench Press- 30x8, 45x7, 65x6
Alternate DB Curl- 25x8, 30x7, 40x9
Close Grip Bench Press- 45x?, 65x8, 95x5, 135x7
Preacher Curl- Barx6, 20x6, 40x9
PJR Pullovers- 40x10, 50x6, 60x9
Pinwheel Curl- 35x8, 45x6, 55x6
V-Bar Pushdown- 70x10, 80x8, 90x8, 110x12
Pretty, pretty, pretty good day. I could have gotten another rep on incline bench and close grip bench but I didn’t want to take the risk with no spotter. Even though I didn’t get a hell of a lot of reps on those, I may still go up in weight on them. Grip stopped me from going up on pinwheels, but maybe I’ll do them again this week and use higher weight.
EDIT: Crap…504 gateway thing.
Back
Wide Grip Lat Pulldowns- 55x?, 70x10, 90x6, 105x6, 125x9
DB Rows- 45x8, 55x6, 65x5, 75x7
Behind the Neck Pulldowns- 55x?, 70x10, 85x8, 100x6, 115x6
BB Rows- 45x?, 65x10, 95x8, 115x8, 145x8
Machine Preacher Curls- 65x10, 85x8, 105x7
Decent I guess :/…
Upper Chest, Shoulders, Triceps… and Pinwheels
Low Incline DB Bench Press- 30x10, 40x7, 60x8
Seated Shoulder Press- 30x10, 40x7, 55x8
Machine Shoulder Press- 65x8, 85x5, 100x5
Seated Machine Lateral Raise- 65x8, 85x6, 100x3, 115x10
PJR Pullover- 40x10, 50x8, 65x8
Cable Lateral Raise- 10x10, 20x10, 30x5
[Light] Rope Pushdown- 60x10, 70x10
Pinwheel Curl- 35x6, 45x6, 55x10
Face Pulls- 80x10, 100x8, 120x8
Pretty darn good, I think. PR’s in a lot of places, for reps and weight.
Right before my last set of seated machine lateral, the old guy on the other machine beside me goes “that’s quite the routine you’ve got”. I was feeling kind of slugging and though I’d get maybe 5 reps [yeah, I was gonna take it easy- my shoulder was aching a bit], but then I got 10 reps. Imagine if a fly bitch said that…I’d have used the entire weight stack for 16 reps or something.
Oh, and face pulls are my shit. I just need to find a way to not lean back so much as the weight get’s heavier.
Made some good progress this week, way better than last week. I keep this up and in a few months I’ll be a problem and shit.
Shoulders and Legs
Seated DB Shoulder Press- 30x10, 40x8, 55x12, 60x2
Machine Lateral Raises- 65x8, 85x5, 100x5, 125x5
Upright Rows- 55x10, 65x6, 75x5, 85x9
Leg Press- 90x12, 180x6, 270x6, 320x10
Seated Calf Raises- 50x10, 90x8, 130x8
More like Shoulders and Leg Press. Maybe I’ll do some extra work later on in the week.
For the few lifts I did, I got a lot of PR’s, which should set me up for a good second shoulder workout this Friday, but otherwise this workout sucked. Meh.
Back and Hamstrings…and Leg Extensions
Deadlifts- 135x5, 225x5
Wide Grip Lat Pulldowns- 55x?, 75x8, 90x6, 105x6, 115x5, 130x7
Dumbbell Rows- 45x8, 60x6, 80x7
Supinated Pulldowns-70x8, 90x6, 105x6, 125x6, 140x10
Leg Extensions- 70x10, 90x10, 105x6, 125x6, 140x10
Leg Curls- 85x6, 105x6, 125x6, 140x6
Some PR’s but again, didn’t do all of the exercises and was therefore a shit day overall.
Chest and Arms
Incline Bench Press- 45x?, 95x8, 135x5, 155x6
DB Bench Press- 35x8, 50x5, 70x6
Close Grip Bench Press- 45x?, 95x8, 135x11
Alternate DB Curl- 25x8, 35x5, 45x5
PJR Pullovers- 40x10, 50x8, 70x6
Preacher Curl- Barx6, 20x8, 50x6
V-Bar Pushdown- 80x10, 100x8, 120x10
Pinwheel Curl- 35x?, 45x8, 60x6
Pretty good day, PR’s almost everywhere…except for the Incline Bench. First I decided to stay at the same weight and see if I could do more reps instead, then I asked for a spotter, who proceeded to help me on every rep. It was only a little help, but I couldn’t concentrate and lifted the bar far slower than I normally do. Which led to me only getting 6 reps, like last time. Did not ask for a sport on the CG bench and went for reps there and things went better. I’ll probably go up to 165 next week anyway. Pretty frustrating way to start off a workout though.
There must be about 5-10 people who view this motherfucker since the views go up around that much every time I come back here. To those people I salute you, and apologize for not going to the gym yesterday. I know I ruined your day :D.
Today I did some of the stuff I that should have done yesterday and some stuff I had to do today, and kinda went lax on some of them:
Miscellaneous
Low Incline DB Bench Press- 30x10, 45x7, 65x7
DB Shoulder Press- 30x8, 45x5, 60x5
Wide Grip Lat Pulldown- 70x?, 85x8, 100x6, 115x5, 130x5 [few reps left in the tank], 100x8 [just for fun]
DB Rows- 45x?, 60x6, 80x10
Machine Lateral Raises- 80x6, 95x6, 110x6
PJR Pullovers- 40x10, 50x8, 70x4 [some fucker in front of me…see below]
Alternate DB Curls- 25x?, 30x6, 45x5
Went easy on most of the exercises, still PRed on the first two since I was trying on those ones. I also did the DB rows “kroc style”, and will now call my DB rows, Kroc rows to be cool. I’ll be doing them for higher reps too, of course. They really felt great. Actually now that I think of it, I’ll be calling my barbell rows Yates rows, and my supinated pulldowns Yates pulldowns, since I do them underhanded and I wanna sound cool. So yeah, for the 5-10 people, this is advanced notice :D.
I was actually going for a PR on the PJR’s, but some dipshit moves his bench in front of mine [in between my bench and the mirror], leaving me with a great view of his sweaty ass. So I barely rest before my work set, and even during those maybe 20 seconds of rest I’m looking down so I don’t seem like a creepy gay guy or something. Like with the incline bench a few days ago I end up going slower than normal and do less reps. I have no idea why he would do that, what could he possibly gain other than being closer to the mirror? His eyes can’t be THAT bad.
Unexpected school work cut my workout short.
Shoulders and Quads
Seated DB Shoulder Press- 30x8, 45x6, 60x6
Machine Lateral Raises-65x8, 85x6, 100x5, 120x3
Leg Press- 90x12, 180x8, 270x6, 360x10, 180x12
Leg Extensions- 85x10, 105x10, 125x6, 150x8
Gay Leg Extension- ehhhh, kinda sort liked it, kinda sorta didn’t, weights were shit
Short, but I did well on the stuff I managed to do. The machine laterals are lower i know, but I’m using better form now as it was starting to hurt my shoulders to do them before. No problem now, and that’s great since it works great for my side delts.
Bad workout…
Back and Hamstrings
Wide Grip Lat Pulldowns- 85x?, 100x8, 115x6, 130x6
Dumbbell Rows- 45x10, 60x8, 80x12
Yates Pulldowns-70x?, 90x8, 105x6, 125x6
Face Pulls- 80x?, 100x6, 120x6
Keystone Deadlifts- 135x8, 185x6
Leg Curls- 85x6, 105x6, 120x6, 140x8
Sheeeeeeeeit. So far this week sucks.
Chest and Arms
Incline Bench Press- 45x?, 96x8, 135x3, 165x3
DB Bench Press- 30x8, 50x7, 70x8
Alternate DB Curls- 25x?, 35x6, 45x6
Close Grip Bench Press- 45x?, 95x8, 145x8 [had one more in the tank-no spotter]
Preacher Curls- Barx?, 20x8, 50x10
PJR Pullovers- 40x10, 50x8, 70x9
Pinwheel Curls- 30x8, 45x6, 60x6
Cable Pushdowns- 80x?, 100x8, 120x13
Pretty good day, PR’s in a lot of places. Matched my PR in the incline bench, I could have gone for another rep if I had a spotter but I think it’s unlikely I’d have completed it without help anyway. My DB curls barely go up. Benn stuck at 45lb DB’s for some time now, but hopefully if I get my other biceps exercises up more they’ll go up, too.
Shit Workout
Low Incline DB Bench Press- 30x10, 45x6, 65x10
Seated DB Shoulder Press- 30x6, 45x6, 60xFAIL…what the fuck?
Machine Laterals- Worked up to 120x5
Machine Preacher Curls- Worked up to 120x6
Wow, got 60x7 on the seated db presses last time. This time, none. Could barely kick the weight up either. I looked like a guy who didn’t know what he was doing and used too much weight. Embarrassing stuff.
Gayness.
Gym’s closed today…damn.
Back…Sorta
Deadlift- 135x5, 185x5, 225x5
Wide Grip Pulldown- 100x6, 115x5, 130x9
Kroc Rows- 45x6, 60x6, 80x8
Face Pulls, 80x?, 100x8, 120x8
Shit workout, felt sick the entire way through. On the plus side, PR on pulldowns, and I finally used a mixed grip on the DL’s and it was easier for me. So maybe I’ll put a bgigger effort into DL’s from now on lol.
I’m still trying to get my left side lats to feel it on the Kroc rows, since on the right side they really hit the lower lats for me. I’d really like to be able to get a better contraction on Yates rows and kroc rows, since on the right side they work so well.
Chest and Arms
Incline Bench Press- 45x?, 95x8, 135x4, 165x9
DB Bench Press- 30x8, 50x7, 70x5 [the fuck?]
Alternate DB Curls- 30x8, 35x6, 45x7
Close Grip Bench Press- 45x?, 95x8, 155x8
Preacher Curls- Barx?, 20x6, 50x11
PJR Pullovers- 45x?, 55x6, 70x10
Pinwheel Curls- 30x?, 45x6, 60x6
Cable Pushdowns- 90x?, 110x8, 130x10
Other than the DB Bench Press [what gives? 3 less reps than last time sheeeit], today was a pretty freakin’ good day. PR’s everywhere, especially happy with the incline and close grip bench presses. I actually got a spotter on both of those lifts and it made a big difference. 6 rep pr on incline, and 10lb pr for the same reps on close grip. Surprised myself. I need to make sure I have spotters on those two lifts from now on.
And that hot girl who goes to my gym was here today, nice. She works WAY harder than anyone else [there really no point in even trying to socialize with her]. Short, small tits, big but firm looking ass, AND SHE’S WHITE. A white girl with a great ass. As a minority it’s really all that you ask for in a woman. I had the best view of here doing hyperextensions [behind].
Gym was real fun today.
EDIT: Oh snap four pages, wut now bitches?
Shoulders and Quads
Seated DB Shoulder Press- 30x?, 45x5, 60x7
Wide Grip Behind the Neck Press- 45x?, 65x8, 95x6, 105x6
Machine Lateral Raise- 65x8, 85x6, 100x5, 120x5
Cable Lateral Raise- 10x10, 20x10
Squats- 45x?, 95x6, 135x5, 155x6 [easy]
Face Pulls- 80x10, 100x10, 120x10
Leg Press- 90x10, 180x8, 270x5, 320x5
Machine Reverse Flyes- 70x10, 85x10, 100x8, 115x8
Leg Extension- 85x8, 105x8, 120x8, 140x12
Pretty good day.
I’ll be using a lot more on the squats next time. And hopefully they won’t hamper my Leg Press once I get the hang of them. Scratch that, I know they won’t.
The BTN Presses were awesome if not for the stability problems that come with a new exercise. Can’t wait to progress to real heavy weights on those, my delts will look like glutes by then… wait what?
I need to figure out some way to get more reps on Machine Laterals, considering they’re my best side delt exercise. Maybe I’ll drop to 110 or something and go for higher reps on Friday, and then hopefully by Monday I’ll be ready to go up. I can’t do my usual trick of sloppier form for more reps, then progressing to cleaner form, since with shoulder exercises sloppy form usually results in pain.
Left my wallet at home so no double cheeseburgers, faaaaaaack!
Back and Hamstrings
Deadlifts- 135x5, 185x5, 245x3
Wide Grip Lat Pulldowns- 100x7, 115x5, 135x8
Kroc Rows- 45x8, 60x7, 80x12
Yates Pulldowns- 85x?, 105x7, 125x6
Yates Rows- 45x?, 95x7, 135x5, 155x6
Leg Curls- 100x8, 120x8, 135x6, 155x6
Meh.
Forgot my notebook, so I only remembered what I did on my main sets.
Incline Bench Press- 175x3 + 1 assisted
DB Bench Press- 70x9
Alternate DB Curls- 45x5 [faaaaack]
Close Grip Bench Press- 155x11
Preacher Curls- Bar+60x5
PJR Pullovers- 70x10
Pinwheel Curls- 60x10
Cable Pushdowns- 130x14
Cable Curls- just pumping for da slutz
Pst-Workout: 3 double cheeseburgers.
I might jerk off in a bit.
Back
Wide Grip Lat Pulldowns- 100x8, 115x6, 140x8
Kroc Rows- 45x8, 60x6, 80x14
BTN Pulldowns- 85x8, 100x6, 115x5, 130x5
Yates Rows- 45x?, 95x6, 145x6, 165x10
BB Curls- 45x8, 65x6, 75x7 [light, I did it for the pump]
Face Pulls- 80x5, 100x7 [light, more just cause they make my spine feel better for some reason]
Getting the hang of those Yates Rows.
3 double cheeseburgers.