R U Mr. Gymolympia?
Friday, December 9th, 2011
Legs
Front Squat:
135 X 5
215 X 5 @ 75%
240 X 3 @ 85%
270 X 1 @ 95%
Barbell RDL’s:
135 X 8
185 X 8
225 X 8
300 X 8
1-Leg Leg Press:
25+2pps X 2 X 12
3pps X 2 X 12
1-Leg Standing Leg Curls:
30 X 4 X 12
1-Leg Leg Extensions:
50 X 2 X 12
65 X 2 X 10
Hyperextensions:
Purple band X 20 DROP
BW X 10
My legs are small because I train them inconsistently. Strength gains are there to be made. I haven’t had to struggle on a front squat rep in ages. Here’s to at least five more weeks of perfect training.
[quote]parsley wrote:
trollolol ;)[/quote]
You are one cheeky cunt, I swear 
Nice work brah. You have a gift for memes.
[quote]bugeishaAD wrote:
R U Mr. Gymolympia?[/quote]
Only on Chest/Shoulders/Triceps day.
Why not go for more reps on that top 5/3/1 set, noob?
[quote]bugeishaAD wrote:
Why not go for more reps on that top 5/3/1 set, noob?[/quote]
I did really well just sticking with prescribed reps for squat and deadlift when I was powerlifting. It’s not like it really changes the progression anyways. I do do that for upper body stuff though!
[quote]165StateChamp wrote:
[quote]parsley wrote:
trollolol ;)[/quote]
You are one cheeky cunt, I swear Nice work brah. You have a gift for memes. [/quote]
lol I don’t know if that’s a good or bad thing but w/e
Saturday, December 10th, 2011
Arms/Calves/Abs
Cambered Bar Tricep Extensions:
80 X 20
100 X 20
120 X 20
140 X 20
160 X 15
Close-grip Bench:
135 X 10
155 X 8
175 X 6
185 X 4
Machine Dips:
155 X 15
170 X 12
185 X 12
190 X 10
Dumbbell Hammer Curls:
35’s X 10
40’s X 10
45’s X 10
50’s X 10
Dumbbell Preacher Curls:
40’s X 4 X 6
Drag Curls:
60 X 10
65 X 10
70 X 10
75 X 10
HS Seated Toe Presses:
3pps X 5 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
90 X 2 X 20
100 X 2 X 20
I think I’m getting sick but I had a pretty good day in the gym. Progress is definitely being made. Got a lot of studying to do!
Sunday, December 11th, 2011
Fasted Morning Cardio/Stretching
3.5 MPH @ 5.0 Incline for 20 minutes
15 rolls each
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 90 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 25 times
BW of 190.4 lbs. Weight seems a bit high but I’m not worried. I am so sore from legs on Friday. Lots of studying to be done for my exam on Monday.
Monday, December 12th, 2011
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
190 X 5 @ 75%
215 X 3 @ 85%
240 X 3 @ 95%
Incline Close-grip Bench:
145 X 3 X 8
145 X 7
Low Incline Dumbbell Flies:
40’s X 3 X 10
45’s X 8
DC Chest Stretch: 45’s for 1:00
Machine Lateral Raises:
110 X 4 X 10
Band Pull-aparts:
Purple X 4 X 25
Overhead Cable Triceps Extensions:
120 X 10
130 X 10
140 X 10
150 X 10
160 X 8
Cordova Extensions:
50 X 3 X 12
60 X 8
Rushed through my workout and cut almost 30 minutes off my normal time. lol. Pump was absolutely ferocious. My Chem 2 exam went okay today. I got 80’s on all three units which isn’t too bad. I really wanted an A because it’s a 5 hour class but I’ll get a B at a minimum.
Tuesday, December 13th, 2011
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
290 X 5 @ 65%
335 X 5 @ 75%
380 X 5 @ 85%
Smith Barbell Rows:
135 X 10
155 X 10
175 X 10
195 X 10
Meadows Rows:
70 X 2 X 8
75 X 2 X 8
Rack Chins:
BW X 8
10+BW X 3 X 8
2-H Neutral Pulldowns:
170 X 2 X 10
185 X 2 X 10
Overhead Cable Curls:
30 X 10
40 X 10
50 X 2 X 10
Reverse Cable Curls:
80 X 4 X 10
The bar I used for deadlifts was really slippery so after my third rep I had to grab some chalk and reset. I think that actually made the set harder. lol. I was absolutely sweating my ass off today. Rack chins felt better with my feet more elevated.
Wednesday, December 14th, 2011
Fasted Morning Cardio/Stretching
3.5 MPH @ 5.0 Incline for 20 minutes
15 rolls each
Vastus lateralis L/R
IT band L/R
Vastus medialis L/R
Adductors L/R
Rectus femoris L/R
Glutes L/R
Low/Mid/Upper back
Touch-toes Hamstring Stretch: 90 seconds
Raised leg Hamstring Stretch: 60 seconds
Band Hamstring Stretch L/R: 60 seconds
Band Groin Stretch L/R: 60 seconds
Lunge Stretch L/R: 60 seconds
Quad/Psoas Stretch L/R: 45 seconds
Band Shoulder Stretch: 25 times
BW of 190.2 lbs. One more final until I’m done!
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2
Thursday, December 15th, 2011
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
155 X 5 @ 75%
175 X 3 @ 85%
195 X 6 @ 95%
Head-Supported Rear Delt Raises:
30’s X 4 X 15
Rear Delt Cable Raises:
30 X 2 X 15
40 X 2 X 12
Band Pull-aparts:
Purple X 5 X 20
Partial Lateral Raises:
45’s X 2 X 35
50’s X 2 X 30
Dumbbell Lateral Raises:
20’s X 2 X 10
25’s X 2 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
335 X 10
Hanging Leg Raises:
BW X 4 X 10
Standing Abs:
90 X 4 X 20
My spotter was pretty close to grabbing the bar on my last rep of incline. I thought he did, he said he didn’t, I’m not going to argue. lol. Either way, a lot of progress being made on incline and my form is staying pretty dang tight; all the way down, all the way up. Full range laterals after partials are incredibly painful!
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
I hate you guys. I promise I will post pictures once I get back home to Omaha and I’ve shaved down a bit. lol. Expectations will NOT be met.
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
x3
[quote]gregron wrote:
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
x3[/quote]
God I hate you guys.
Noodz?
[quote]165StateChamp wrote:
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
The peanut gallery would like to see your Levrone-esque side chest shot.
Plz.[/quote]
x2[/quote]
I hate you guys. I promise I will post pictures once I get back home to Omaha and Cody has shaved me down a bit. [/quote]
Fixed for accuracy.