had to lift back to back days because of a work/school schedule conflict.
Tuesday- Upper Body
HS Decline Press 330 9,6,5 rp
Shrugs 315 12,10,8 rp
Oh Tricep Ext. 90 13,10,8 rp
HS Iso-Lat Row 115/side 9,5,3 rp
T-bar Rows 170x8, 125x15
HS Ab Crunch 125 3x8
Thursday- Biceps and Lower Body
BB Preacher Curls 80 11,8,5 rp
Pinwheel Curls 50 8,5,5 rp
Standing Calf Raises 255 16 reps
SLDL’s 155 13 reps
Plate Loaded Leg Press 470x8, 270x22
HS Ab Crunch 125 3x8
Monday-Upper Body
Incline DB Press 75 11,6,5 rp
HS Shoulder Press 75 8,6,4 rp
CG Bench 185 6,3,3 rp
Pulldowns 140 11,9,8 rp
Deadlift 235x6, 165x10
HS Ab Crunch 125 3x8
looking good Joe.
kmc
That rest/pause stuff is hard. I’m good for the first bit, but then to come back and do more after 15 seconds and then more after that. Completely knocks me out.
Numbers are coming up like clockwork.
KMC: Thanks dude, i’m trying
Skid: Yeah I am wiped when I walk out at the end of the day. Not sure how long i can keep it up but I’m going to psuh it as far as it will go.
Wednesday: Biceps and Lower bodies
CG EZ Bar Preacher Curls 102 6,4,2 rp
Reverse BB Curls 80 12,10,10 rp
Leg Press-Calves 500 12 reps
Leg Curls 115 10,8,5 rp
Back Squats 185x6, 125x20
HS Ab Cr 130 3x8
Funny story.
I wanted to up my CG EZ bar curls from 90 to 95. Now my gym has preloaded bars but they only go up in size by 10lb increments. So to get to 95 I put a 35lb plate on each side of a regular ez bar thinking it would weigh 25 lbs. I start to do the Preacher curls and I’m strugling after a few reps.
So after I finish my set I go weigh the damn bar and it weights 32lbs. So instead of a 5lb increase it was a 12lb increase which is a bit much for me on p curls.
Still, i’m gonna keep it there, screw it.
Friday- Upper Body
Flat DB Press 90 8,5,4 rp
BB OH Press 105 8,5,3 rp
Pull Ups BW+25 6,4,3 rp
Dips BW+70 8,4,4 rp
Rack Pulls 355x9, 295x11
HS Ab Cr 130 3x8
Monday-Lower Body
Standing BB Curls 105 7,3,3 rp
Hammer Curls 60 9,6,5 rp
Seated Calf Raises 140 10 reps ss
Seated Leg Curls 60/side 10,7,5 rp
Bb Hack Squat 235x6, 165x23
HS Ab Cr 130 3x8
Wednesday- Upper Body
HS Decline Press 340 9,5,4 rp
BB Shrugs 335 10,8,6 rp
OH Tricep Ext. 95 10,8,54 rp
HS high Row 115/side 9,5,3 rp
T-Bar Rows 180x6, 135x11
HS Ab Cr 130 3x8
Today was a hell of a grind. That said hit weight or rep PR’s on everything but the High Row. The High Row was ugly and barely made it to previous numbers. I think I mistimed my between lifts rest.
Oh and calf cramped on T-bars cause I have to do them Ghetto style.
Friday: Biceps and Lower Body
BB Preacher Curls 80 12,8,5 rp
Pinwheel Curls 50 9,6,5 rp
Standing calf Raises 265 17 reps
SLDL’s 155 15 reps
HS Plate Loaded Leg Press 500x8, 315x23
HS Ab Crunch 130 3x8
Monday: Upper Body
Incline DB Press 80 8,4,3 rp
HS Shoulders Press 75/side 9,7,5 rp
CG Bench 185 7,4,3 rp
Pulldowns 150 9,6,5 rp
Deadlift 235x7, 165x11
HS Ab Cr 130 3x8
Form on heavy deads was terrible on the last 2-3 reps. Just GM’ed them up. Gotta fix that.
Wednesday: Biceps and Lower Body
CG EZ Preacher Curl 102 5,4,3 rp
Reverse BB Curls 80 13,11,11 rp
Leg Press-Calves 500 13 Reps
Lying Leg Curls 115 11,8,6 rp
Back Squats 195x6, 125x22
HS AB Crunch 130 3x8
Walked three blocks from my office to the gym from my office in the rain. Got there and noticed I had forgotten my wrist wraps which led to my crappy result on the EZ curls.
Everything else was gold though.
Friday: Upper Body
Flat DB Bench 90 9,6,4 rp
BB OH Press 115 5,4,2 rp
Pull Ups BW+25 7,4,3 rp
Dips BW+70 9,5,4 rp
Rack Pulls 365x7, 295x12
HS AB Cr 130 3x8
Very good day all around.
Weight up to 188-190.
Joe, great workouts.Hitting PRs all the time.Walking 3 blocks in the rain to lift was very impressive.
Thanks Eco, I gotta give credit to DC though. It forces you to keep pushing no matter what.
Monday: Biceps and Lower Body
Standing BB Curls 105 7,4,3 rp
Hammer Curls 60 10,7,5 rp
Seated Calf Raises 140 11 reps
Good Mornings 135 10 reps ss
BB Hack Squats 235x7, 175x20
HS Ab Cr 130 3x8
Wednesday- Upper Body
HS Decline Press 340 10,6,4 rp
Bb Shrugs 345 10,6,4 rp
Oh Rope Press 95 11,9,6 rp
HS High Row 115/side 9,5,4 rp
T-bar Row 180x7, 135x12
HS Ab Cr 135 3x8
HS High Row was a struggle again today to beat the log book but I managed to grind it out. Everything else easy peasy.
Friday- Biceps and Lower Body
BB Preacher Curl 80 13,8,6 rp
Pinwheel Curl 50 9,7,6 rp
Standing Calf Raises 275 17 reps ss
SLDL 165 13 reps ss
Leg Press 540x8, 315x24
HS Ab Cr 135 3x8
Really good day today. Will hurt like hell tomorrow.
It does look like a good day, nice work
kmc
Thanks KMC, just trying to keep plugging
Monday: Uppder Body
Incline DB Press 80 9,5,3 rp
HS Shoulder Press 80 6,3,2 rp
CG Bench 185 7,4,3 rp
Lat Pulldowns 150 10,7,6 rp
Deadlift 245x6, 165x12
HS Ab Cr 135 3x8
So since late Oct. I’ve gained 30lbs which according to bodyfat calculations was 22 pounds muscle and 8 pounds of fat. Not bad.
Of course all of the fat wnet to my gut so I have a bit of a belly now. I’m going to keeping gaining to 205 or so and then comptemplate a very short cut to pull some fat off.
Then I’ll start heading back to 225.
Wednesday- Biceps and Lower Body
CG EZ Preacher Curls 102 6,4,3 rp
Reverse Bb Curls 80 12,12,12 rp
Leg Press-Calves 500 14 Reps
Lying Leg Curls 115 12,8,6 rp
Back Squats 205x6, 125x24
HS Ab Cr 135 3x8