Monday, February 6th, 2012
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 6
175 X 5 @ 65%
205 X 5 @ 75%
230 X 8 @ 85%
Reverse-grip Bench:
175 X 2 X 8
175 X 7
180 X 5
Dips:
10+BW X 10
20+BW X 8
30+BW X 6
55+BW X 4
Seated Rear Delt Raises:
30’s X 4 X 12
Seated Lateral Raises:
30’s X 4 X 12
Cordova Extensions:
50 X 4 X 15
Seated French Press:
70 X 4 X 6
Ugh. The woman I’m having sex with has been keeping me up really late and the resulting lack of sleep definitely had a negative effect on my gym performance today. I felt weaker than usual and just very tired. I think I’ll switch exercise order around a bit. I barely missed on my ninth rep of 230.
[quote]165StateChamp wrote:
Ugh. The woman I’m having sex with has been keeping me up really late [/quote]
…heavy gold bricks.
[quote]bugeishaAD wrote:
[quote]165StateChamp wrote:
Ugh. The woman I’m having sex with has been keeping me up really late [/quote]
…heavy gold bricks.
[/quote]
Lol brobro, I’ve been saying that girls mess with lifting a ton. I don’t know how you do it so well. Mirin.
[quote]165StateChamp wrote:
[quote]bugeishaAD wrote:
[quote]165StateChamp wrote:
Ugh. The woman I’m having sex with has been keeping me up really late [/quote]
…heavy gold bricks.
[/quote]
Lol brobro, I’ve been saying that girls mess with lifting a ton. I don’t know how you do it so well. Mirin. [/quote]
It’s all about that pre-workout, afternoon lovin. I also loled at “woman” not “girl” due to the circumstances.
Tuesday, February 7th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
350 X 5 @ 75%
395 X 3 @ 85%
440 X 1 @ 95%
Barbell Rows:
135 X 10
185 X 10
195 X 10
205 X 10
Incline Dumbbell Rows:
75’s X 4 X 8
Wide-grip Low Cable Rows:
110 X 10
130 X 10
150 X 2 X 10
Bent-over Cable Pullovers:
90 X 4 X 10
Cable Curls:
100 X 10
110 X 10
120 X 10
130 X 10
Overhead Cable Curls:
60 X 4 X 10
Great deadlifts. They were stupid fast honestly. I felt pretty good today despite being pretty stressed with school and life stuff.
[quote]VikingsAD28 wrote:
[quote]165StateChamp wrote:
[quote]bugeishaAD wrote:
[quote]165StateChamp wrote:
Ugh. The woman I’m having sex with has been keeping me up really late [/quote]
…heavy gold bricks.
[/quote]
Lol brobro, I’ve been saying that girls mess with lifting a ton. I don’t know how you do it so well. Mirin. [/quote]
It’s all about that pre-workout, afternoon lovin. I also loled at “woman” not “girl” due to the circumstances.[/quote]
Lol bro, I’m not in the business of preworkout quickies. That would not work for me at all. Plus her kids gotta be asleep when I’m over 
Thursday, February 9th, 2012
Shoulders/Calves/Abs
Barbell Incline:
45 X 8
155 X 3 @ 70%
175 X 3 @ 80%
200 X 7 @ 90%
Head-Supported Rear Delt Raises:
45’s X 4 X 12
Rear Delt Cable Raises:
40 X 4 X 10
Band Pullaparts:
Purple X 50
Machine Lateral Raises:
95 X 15
110 X 15
125 X 2 X 8
Dumbbell Lateral Raises:
30’s X 4 X 10
Barbell Shrugs:
135 X 10
225 X 10
315 X 10
330 X 8
Standing Abs:
120 X 4 X 20
Man, this was a really bad workout. I stayed up VERY late with that chick Wednesday morning and that threw my sleep cycle off. On top of that, I think I’m coming down with something. I hit the gym late and could not focus at all. I strained my pec on the top set of inclines. Today is a day I need to throw away!
You went in, put in work, and did what you needed to do. Shake it off, rest up, and all will be well my young prodigy.
Friday, February 10th, 2012
Legs
Front Squat:
135 X 5
220 X 3 @ 70%
250 X 3 @ 80%
285 X 3 @ 90%
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
325 X 8
1-Leg Leg Press:
2pps X 12
3pps X 3 X 9
1-Leg Seated Leg Curls:
50 X 4 X 10
1-Leg Leg Extensions:
50 X 4 X 10
Hyperextensions:
Purple band X 25 DROP
BW X 10
Great workout! Squats were really powerful and so were the RDL’s. The machines I found for single leg isolation work feel pretty good as well. This was all on limited sleep! Things are looking up again.
[quote]bugeishaAD wrote:
You went in, put in work, and did what you needed to do. Shake it off, rest up, and all will be well my young prodigy.[/quote]
Thanks luv. I am the firestarter.
Saturday, February 11th, 2012
Arms/Abs
Triceps Triset (6 rounds, 60 second rest)
Rope Pushdowns:
110 X 10
Hands-together Overhead Rope Extensions:
110 X 10
V-Bar Triceps Extensions:
110 X 10
Biceps Triset (6 rounds, 60 second rest)
EZ-bar Cable Curls:
100 X 10
Dumbbell Curls:
25’s X 10
Rope Hammer Curls:
100 X 6
Standing Abs:
120 X 4 X 20
Late night last night. I have really been having too many of those lately. I had a motivating moment today when a douche I know asked me if I was still lifting seriously or ‘just working out’ because I looked ‘50 pounds lighter’ than last year. Fuck you too.
Monday, February 13th, 2012
Chest/Shoulders/Triceps
Bench:
Bar X 8
135 X 1
Dumbbell Bench:
15’s X 5 X 100
Dumbbell Flies:
5’s X 4 X 50
Seated Rear Delt Raises:
30’s X 2 X 12
35’s X 2 X 10
Seated Lateral Raises:
30’s X 2 X 10
35’s X 2 X 8
Cordova Extensions:
50 X 4 X 15
Seated French Press:
70 X 4 X 6
Pec strain showed itself to be somewhat serious as I couldn’t bench without pain today. I did the smart thing and did some rehab work instead. I’m feeling pretty sick as well (fever, runny/stuffy nose, etc) so this might be for the best.
Hmm you might have the HIV. I hope for you a speedy recovery.
[quote]grettiron wrote:
Hmm you might have the HIV. I hope for you a speedy recovery.[/quote]
Hahahah I’ve been telling people HIV isn’t helping my health. It’s great seeing their reactions.
[quote]165StateChamp wrote:
Bench:
Bar X 8
135 X 1 [/quote]
Great work man! Gotta love PRs!
[quote]bugeishaAD wrote:
[quote]165StateChamp wrote:
Bench:
Bar X 8
135 X 1 [/quote]
Great work man! Gotta love PRs![/quote]
LOL! God you’re so funny. No wonder all the boys love you.
[quote]grettiron wrote:
[quote]bugeishaAD wrote:
[quote]165StateChamp wrote:
Bench:
Bar X 8
135 X 1 [/quote]
Great work man! Gotta love PRs![/quote]
LOL! God you’re so funny. No wonder all the boys love you.[/quote]
Hehehe Bug has more men on his jock than anyone I’ve ever seen aside from gregron. Call him out.
Tuesday, February 14th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
310 X 5 @ 65%
355 X 5 @ 75%
405 X 5 @ 85%
Barbell Rows:
135 X 10
185 X 10
195 X 10
210 X 6
Incline Dumbbell Rows:
75’s X 2 X 10
80’s X 2 X 7
Low Cable Rows:
120 X 10
150 X 10
170 X 2 X 8
Bent-over Cable Pullovers:
90 X 2 X 10
100 X 2 X 10
Cable Curls:
110 X 10
120 X 10
130 X 10
140 X 10
Overhead Cable Curls:
60 X 4 X 10
Still under the weather but getting better. Three tests this week so study, study, study! I have been procrastinating by posting stupid stuff on this site today, it’s not good.
Thursday, February 16th, 2012
Shoulders/Calves/Abs
Dumbbell Military:
30’s X 15
50’s X 10
60’s X 10
65’s X 8
70’s X 5
75’s X 3
Dumbbell Lateral Raises:
20’s X 15
30’s X 10
35’s X 10
40’s X 10
45’s X 9
50’s X 6
Bentover Rear Delt Raises:
35’s X 15
40’s X 10
45’s X 10
50’s X 8
55’s X 6
Band Pullaparts:
Purple X 5 X 30
Dumbbell Shrugs:
75’s X 20
85’s X 20
95’s X 20
100’s X 30
Standing Abs:
130 X 4 X 20
Feeling pretty healthy. I skipped my only class this morning and I feel very refreshed. I was running a bit late for the gym today so I threw my normal routine out the window and did things I felt wouldn’t aggravate my pec injury and would be ‘traditional’. I haven’t done dumbbell shoulder presses in close to two years and these were surprisingly great. Using body english on the laterals felt awesome as well. The final set of dumbbell shrugs was killer, my traps were so pumped at the end I could barely move them. This was a great workout.
I have a couple priorities for my college life that I always talk about and those are school, lifting, women and work. I’ve been doing a bad job with balancing them lately. I can do better and I will!
Friday, February 17th, 2012
Legs
Front Squat:
135 X 5
225 X 5 @ 75%
270 X 3 @ 85%
300 X 1 @ 95%
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
330 X 6
1-Leg Leg Press:
2pps X 12
3pps X 3 X 10
1-Leg Seated Leg Curls:
50 X 2 X 10
60 X 2 X 10
1-Leg Leg Extensions:
50 X 2 X 10
60 X 2 X 10
Hyperextensions:
Purple band X 25 DROP
BW X 10
I am performing pretty well despite all these tests this week. Squats were better than I expected and RDL’s were pretty tight despite a callus causing me grip issues. I was exhausted at the end of this.