Shoulders and Legs
Seated DB Overhead Press- 30x10, 45x6, 60x11
Seated Behind the Neck Press- 45x?, 65x6, 95x6, 115x5
Machine Lateral Raise- 60x8, 80x6, 95x6, 115x10
DB Front Raise- 15x?, 20x6, 30x10
Face Pulls- 80x10, 100x8, 120x10
Machine Reverse Flye- 85x8, 100x8, 120x9
Squats- 45x6, 95x6, 135x5, 155x9
Leg Press- 90x?, 180x5, 270x5, 240x8
Leg Extension- 100x8, 115x8, 130x8, 145x10
VERY good day today. PR’s in a lot of places and I’m really like the BTN Presses. Front raises are working much better for me than the last time I tried it. Leg press is coming up to what I was doing before I started doing squats before leg press, next week maybe I’ll even PR.
If I have days as good as this one just half the time I’ll be doing EXTREMELY well by the end of the year.
3 Doubles.
Just Back
Wide Grip Lat Pulldown- 100x8, 115x7, 140x10
Kroc Rows- 50x10, 65x10, 85x10
Machine Preacher Curls- nothing important
Yates Pulldown- 85x8, 105x8, 125x10
Yates Row- 95x10, 135x5, 175x10 [BAD FORM]
Machine Seated Rows- 110x8, 110x8, 110x8
Embarrasses to say it, but 85lbers are the heaviest DB’s at our gym. So on Kroc rows I’ll be going for higher reps from now on, maybe more sets too if needed. I might actually go back down to 165lb on the Yates rows given how atrocious my form was on them. Shit. Will do hanstrings with back on Thursday, my legs were smoked today.
And big news. I’ve switched from double cheeseburgers to McDoubles. It sucks not having another slice of cheese, but I’ve gotta pay attention to money. And with that, post-workout was 3 McDoubles. I’ll get through this though.
Chest, Arms
Incline Bench Press- 45x?, 95x8, 135x4, 175x3 [but 10 with a spotter*]
DB Bench Press- 30x8, 50x6, 75x3 [shitty form]
Alternate DB Curls- 35x?, 35x5, 45x6
Close Grip Bench Press- 45x?, 95x8, 155x10 [easy, with spotter]
Preacher Curls- 20x8, 60x5
SHIT WORKOUT. I just couldn’t bring it today, and this after two pretty good workouts on Monday and Tuesday.
The spotter on the incline bench touched the bar the entire time, but I only felt him help after the third rep, even though I didn’t ask for it. I’m going to go ahead and consider it a PR, but I have no idea how many reps I’d have gotten without interference. Maybe 5 or so, but there’s no point speculating I guess.
The 75lb DB’s at our gym are homo. They are shaped in a way that makes it harder to rest on my thighs before the set, and I couldn’t get them into place. I’ll get around this of course, but damn that’s frustrating.
I’ll make up for this workout before the weeks up.
And oh yeah, 5 McDoubles.
Miscellaneous
Seated DB Shoulder Press- 30x8, 45x6, 65x5
Low Incline DB Bench Press- 30x8, 45x6, 60x6
Lat Pulldowns- 70x10, 100x7, 130x5, 145x6
Machine Reverse Flyes- 85x8, 100x5, 120x11
Machine Lateral Raise- 80x8, 100x6, 120x8
Alternate DB Curls- 25x?, 35x5, 45x7
DB Front Raises- 20x6, 25x5, 35x5
“LD Rows”- 20x10, 40x10, 50x8
Cable Pushdowns- 80x10, 110x10, 140x16
Cable Curls- 50x10, 70x10, 90x10
Pretty good day, PR’s in a lot of places.
“LD Rows” are done on the cable station and are halfway between a lateral raise and a unilateral upright row. I didn’t invent these but I want it to seem like I did.
3 McDoubles.
soooooo
you just don’t do abs? wtf, dude!
this brand new ass LD aint cool
[quote]Ct. Rockula wrote:
soooooo
you just don’t do abs? wtf, dude!
this brand new ass LD aint cool[/quote]
haha yeah, I probably should do some ab work. I’m thinking of just doing what C_C recommended in another thread, and just pick a few exercises and get really good at them.
Right now I think the exercises I’ll focus on will be: kneeling Cable crunches, hanging leg/knee raises, incline sit ups, swiss ball crunches, and cable twists for obliques. And I’ll just pick two of those and do them at the end of every workout. Maybe throw in some planks at odd times of day too.
Or if I have a training partner, I could try a circuit like the one I saw in your log. I train at a very small gym so the only way I’ll get to occupy more than one piece of equipment is to have a training partner[s], unfortunately.
BTW, if the jelqing exercises you posted in your log worked, let me know. Not that I need 'em or anything.
Shoulders, Quads
DB Shoulder Press- 30x10, 45x6, 65x7 [almost 8]
BTN Press- 45x10, 65x5, 95x5, 115x7
Machine Lateral Raise- 80x6, 100x6, 125x8
DB Front Raises- 15x?, 25x?, 35x7
Machine Reverse Flyes- 85x8, 105x8, 125x8
LD Rows- 40x10, 50x8
Face Pulls- 80x8, 100x8, 125x8
Squats- 45x?, 95x5, 135x5, 165x5
Leg Press- 90x?, 180x8, 270x8, 360x8 [it burns! ahhhhh!]
Leg Extensions- 100x8, 120x8 [too pooped, 120 felt hard sheeeit]
Will do some ab work before the days up to make up for the lack of any in the workout. I was too tired.
3 McDoubles.
it works…yes!
been at it on and off for years
[quote]Ct. Rockula wrote:
it works…yes!
been at it on and off for years[/quote]
Great :D, I’ll just do them in between sets at the gym.
Back
Lat Pulldown- 100x9, 125x7, 145x7, 100x?
Kroc Rows- 50x10, 65x10, 85x10
Yates Pulldowns- 85x?, 105x8, 135x8, 90x10
Machine Seated Rows- 100x10, 100x10, 100x? [a hot slut walked in front of me and I lost count]
[quote]LarryDavid wrote:
Will do some ab work before the days up to make up for the lack of any in the workout.
[/quote]
x2…
Chest, Arms
Incline Bench Press- 45x?, 95x8, 135x5, 175x7
DB Bench Press- 30x10, 50x7, 75x5
Alternate DB Curls- 25x?, 35x5, 45x9 [10 with left]
Close Grip Bench Press- 45x?, 95x8, 135x4, 165x7 [no spotter, might have gotten 8]
Preacher Curls- Barx?, 20x8, 60x4 [SLOW REPS…dunno why I did that]
PJR Pullovers- 40x10, 55x6, 70x10
Cable Pushdowns- 90x10, 120x10, 150x6
Pretty good day. Finally got some more reps on the DB Curls, weight PR on the close grip press and cable pushdowns, and I’ll count the 175x7 as a PR on the incline bench press. I might go up to 185 next week, not sure for now.
3 McDoubles.
Back, Hamstrings
Lat Pulldowns- 100x10, 125x7, 145x7, 100x12, 85x12
DB Rows- 50x8, 65x8, 80x8
Yates Rows- 45x?, 95x8, 135x8, 165x8
Leg Curls- 100x6, 120x6, 140x6, 160x9
Immortal Deadlifts- 45x10, 95x10, 135x10, 185x8, 205x5
Kneeling Cable Crunches-50x10, 70x10, 90x10
Focused on contracting my muscles on a lot of the exercises today [hence the regular db rows for example].
And in honor of the Count who told me about them, I’m calling the Keystone Deadlifts “Immortal Deadlifts”, like he is now.
Post-workout nutrition: 3 McDoubles
Shoulders, Arms
DB Shoulder Press- 30x10, 45x7, 65x8
Low Incline DB Bench Press- 30x10, 45x8, 60x10
Machine Lateral Raise- 80x8, 100x6, 125x7
DB Front Raise- 15x?, 25x6, 35x8
Alternate DB Curls- 20x?, 35x6, 50x5 [6 on left]
PJR Pullovers- 40x10, 55x8, 70x12
Cable V-Bar Pushdowns- 90x10, 120x6, 150x8, drop set-100,80,60,x12
Machine Preacher Curls- 65x10, 85x8, 100x8, 115x6
Cable EZ Curls- 60x10, 80x10, 100x8
Pretty good day, PR’s in a lot of places.
I’m going to continue to do pump work as I think it’ll help my size/strength in the long run, and besides that it’s fun.
Shoulders, Quads
Seated DB Shoulder Press- 30x10, 45x7, 65x8
BTN Press- 45x?, 65x8, 95x5, 115x5
Machine Lateral Raise- 80x8, 100x6, 125x10
DB Front Raise- 15x? 25x7, 35x10
Machine Reverse Flyes- 85x8, 105x8, 130x10
Face Pulls- 80x10, 100x10, 120x10
Squats- 45x?, 95x5, 135x5, 175x5
Leg Press- 90x8, 180x8, 270x5, 360x10
Leg Extension- 100x8, 130x8, 160x10
Pretty good day, other than the first two exercises where there were no PR’s. I was pretty exhausted upon entering the gym, so I’ll take what I can get. I’ll get 10 reps on the DB press on Friday.
3 McDoubles
Yesterday:
Back
Lat Pulldowns- 100x?, 125x8, 145x7, 100x10, 85x10
DB Rows- 50x8, 65x8, 80x10
Yates Pulldowns- 85x?, 115x6, 135x6, 90x5
Machine Seated Rows- 115x8, 115x8, 115x8
Yesterday:
Back
Lat Pulldowns- 100x?, 125x8, 145x7, 100x10, 85x10
DB Rows- 50x8, 65x8, 80x10
Yates Pulldowns- 85x?, 115x6, 135x6, 90x5
Machine Seated Rows- 115x8, 115x8, 115x8
Ok…hopefully my post with yesterdays back day shows up soon.
Chest, Arms
Incline Bench Press- 45x?, 95x8, 135x5, 185x2
DB Bench Press- 30x10, 50x6, 75x6 [leg cramp of all things stopped set, had maybe 2 more]
DB Curls- 20x?, 35x6, 50x5 [6 on left, again]
CG Bench Press- 45x?, 95x8, 135x5, 165x8 [one more in tank, no spotter]
Preacher Curls- Barx10, 20x10, 40x5, 60x5
PJR Pullovers- 40x10, 55x8, 75x8
Cable Curls- 50x10, 70x10, 100x10 [pump]
V-Bar Pushdowns- 110x10, 130x10, 150x11
3 McDoubles
Some PR’s, but there should have been more. Shitty day, shitty week so far.
Coming from where I’m from you get to know things about people. I’m talking about real live thugs. You can not be street in the eastern half of America (big time at least) if Detroit doesn’t know you…for that to happen you need to get in good with Cleveland. Wayne is a nobody where I grew up, Plies is well known for more than rapping.
plies>weezy on actual thuggin’
[quote]Ct. Rockula wrote:
Coming from where I’m from you get to know things about people. I’m talking about real live thugs. You can not be street in the eastern half of America (big time at least) if Detroit doesn’t know you…for that to happen you need to get in good with Cleveland. Wayne is a nobody where I grew up, Plies is well known for more than rapping.
plies>weezy on actual thuggin’
[/quote]
LMAO you actually responded to that in my log to ensure I got the message.
Alright, alright, point taken. But Weezy>>>>>Plies on making good music. And for suburban Canadians, that’s really all that matters :D.
I like Plies on this new Jeezy song though [and he was good on “Wasted”]:
lol, yea, I hate him and dudes like him so much that I just had to do it.
love suburban white kids though, my fiance is one.
I threw her wayne cds away though
I gave her some Locksmith
