Friday, April 13th, 2012
Legs
Front Squat:
135 X 5
250 X 5 @ 75%
285 X 3 @ 85%
320 X 1 @ 95%
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
345 X 8
Smith SL Squats:
135 X 4 X 8
Barbell Hyperextensions:
80 X 4 X 10
Fronts and RDL’s went pretty dang well. I was delayed by a tornado in Norman so I lifted a bit later than normal. Barbell hyperextensions as per Johnnie Jackson were pretty fun. I puked post-workout…lowest work capacity ever. lol
Saturday, April 14th, 2012
Arms
RC Work
CG Bench Press:
135 X 10
185 X 8
225 X 2 X 6
Alternating DB Curls:
30’s X 10
40’s X 8
45’s X 6
45’s X 5
Incline DB Extensions:
30’s X 2 X 10
35’s X 10
35’s X 7
DB Preacher Curls:
30’s X 12
40’s X 2 X 12
45’s X 10
Rope Pushdowns/Incline DB Curls:
100 X 5 X 15/15’s X 5 X 12
Lifted at a different gym. Good workout. I coached my girlfriend’s son for an hour and a half afterwards. Does he have potential? We’ll see.
[quote]165StateChamp wrote:
Saturday, April 14th, 2012
Arms
RC Work
CG Bench Press:
135 X 10
190 X 8
225 X 6
225 X 6
Alternating DB Curls:
30’s X 10
40’s X 8
45’s X 6
45’s X 5
Incline DB Extensions:
30’s X 2 X 10
35’s X 10
35’s X 7
Preacher Hammer Curls:
30’s X 12
40’s X 2 X 12
45’s X 10
Rope Pushdowns/Incline DB Curls:
100 X 4 X 15/15’s X 12
Lifted at a different gym. Good workout. I coached my girlfriend’s son for an hour and a half afterwards. Does he have potential? We’ll see. [/quote]
What are you coaching him in? Whatever it is, make sure you push him so hard that he breaks down and throws up/cries, kids love that.
Monday, April 16th, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
185 X 5 @ 65%
215 X 5 @ 75%
240 X 10 @ 85%
Reverse-grip Bench:
205 X 8
205 X 6
210 X 2 X 4
Dips:
20+BW X 10
30+BW X 8
40+BW X 6
75+BW X 4
Seated Rear Delt Raises:
40’s X 2 X 12
45’s X 2 X 12
Seated Lateral Raises:
40’s X 2 X 10
45’s X 2 X 10
Band Pullaparts w/1 second hold & stretch:
Purple X 5 X 10
Cordova Extensions:
50 X 4 X 15
Straight Bar Pushdowns:
150 X 10
170 X 10
180 X 10
190 X 10
Good workout! I didn’t get much sleep last night but I still added a rep to my top set from the last time I did that weight despite doing heavier ramp sets. RGBP wasn’t quite what I wanted but I know I can progress on it. I think I might swap my shoulder exercises on Mondays and Thursdays. I watched a Jim Cordova video and he has a rear delt exercise that I really want to try. I’m excited for this week of training.
[quote]VikingsAD28 wrote:
What are you coaching him in? Whatever it is, make sure you push him so hard that he breaks down and throws up/cries, kids love that.[/quote]
Hahaha, he’s thirteen years old, if he cries I might just have to hit him. I’m helping him with lifting form and taking it REALLY slow. His coordination isn’t really where it needs to be but even if it takes him a year to learn all the lifts perfectly he’ll still be well ahead of all the other kids.
nice benchin’.
Tuesday, April 17th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
330 X 5 @ 65%
380 X 5 @ 75%
430 X 5 @ 85%
Incline Dumbbell Rows:
85’s X 4 X 10
Underhand Lat Pulldowns:
120 X 10
150 X 10
170 X 10
180 X 6
HS Rows:
190 X 2 X 10
200 X 2 X 8
Face-away Pulldowns:
100 X 4 X 15
Barbell Curls:
65 X 10
75 X 8
80 X 2 X 6
Overhead Cable Curls:
100 X 4 X 12
Deadlifts went pretty great despite my tight hamstrings messing with my form a bit. I think I’ll be switching some exercises in and out soon.
[quote]bugeishaAD wrote:
nice benchin’.[/quote]
Thanks babyluv. On the road to sickcunt status.
No lifting for me today. I started feeling under the weather around 2 PM Wednesday and wound up sleeping from 3 PM to 730 AM the next day. Sucks pretty bad because I have two exams on Friday and I still feel pretty shitty.
^That spiraled out of control.
I came down with a pretty bad bout of stomach flu and by Friday I was in bad shape. My resting pulse is normally 64-68 but it was in the 86-94 range that day. On top of that, I hadn’t peed in probably two days because I was so dehydrated. It honestly felt like I was cutting weight. Needless to say, training didn’t happen and I got a medical pass out of taking my Physics 2 exam (Thank God).
I was pretty underweight come Sunday when I was actually able to eat solid food again so I just crammed as much ‘calorically-dense’ food (ice cream, pizza, pasta, etc.) down my throat as I could and took off training on Monday and Tuesday. What I found both hilarious and awesome was that despite the lack of activity and the plethora of shit food I just soaked it up and looked sexy and like I actually lift. That is usually not the case with me and most natural lifters when it comes to lay-offs; a week or two out of the gym and the blood will leave the muscles, making you look pretty deflated. I still looked surprisingly good. Anyways, I’m still a bit underweight but I couldn’t keep myself out of the gym today. A week off was more than enough for me!
Thursday, April 26th, 2012
Shoulders/Calves/Abs
RC Work
BB Incline:
Bar X 8
135 X 3
140 X 5 @ 65%
160 X 5 @ 75%
185 X 8 @ 85%
Seated DB Lateral Raises:
30’s X 2 X 12
35’s X 2 X 10
Seated DB Rear Delt Raises:
30’s X 2 X 12
35’s X 2 X 10
Face-pulls:
60 X 4 X 12
Band Pullaparts w/1 second hold & stretch:
Purple X 5 X 10
BB Shrugs/Band Row Superset:
135 X 10/Green X 12
225 X 10/Green X 12
315 X 10/Green X 12
365 X 10/Green X 12
Standing Abs:
120 X 4 X 15
I reset my incline max for 5/3/1. I’ve done 185 for 10 on incline before but I long-paused the 8th rep and that took a bit out of me. If I’d loosened up the form a bit I think I might have nailed 10. I’m trying to keep form a little stricter this time around to protect the shoulder. Isolation work was great. Today was enjoyable.
Friday, April 27th, 2012
Legs
Front Squat:
135 X 5
225 X 5 @ 65%
260 X 5 @ 75%
295 X 5 @ 85%
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
350 X 6
Leg Press:
3pps X 4 X 15
Hyperextensions:
Purple+BW X 20
I had to force myself into the gym today. I’m glad I went. Decent workout that resulted in a pukefest afterward. Traps are super duper sore from yesterday.
Lol, why the pukefest afterwards brah???
Good job coming back to life, I wish you continued wellness and prosperity.
Saturday, April 28th, 2012
Arms
RC Work
CG Bench Press:
135 X 10
185 X 8
230 X 2 X 6
Alternating DB Curls:
30’s X 10
35’s X 8
40’s X 2 X 6
Incline DB Extensions:
30’s X 2 X 10
35’s X 10
35’s X 7
DB Preacher Curls:
30’s X 12
35’s X 2 X 12
40’s X 10
Rope Pushdowns/Incline DB Curls:
100 X 5 X 15/15’s X 5 X 12
My strength definitely took a hit during the week off. I’ll make it back though. Decent day, good pump.
[quote]SSC wrote:
Lol, why the pukefest afterwards brah???[/quote]
Pukefest was because I have the work capacity of a little girl and I need to add in some cardio. It’s semi-pathetic. Thank God my legs grow somewhat easily.
[quote]VikingsAD28 wrote:
Good job coming back to life, I wish you continued wellness and prosperity.[/quote]
I hate you. Stomach flu is srs business.
Tuesday, May 1st, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
355 X 3 @ 70%
405 X 3 @ 80%
455 X 3 @ 90%
Incline Dumbbell Rows:
85’s X 2 X 10
90’s X 2 X 8
Underhand Lat Pulldowns:
120 X 10
150 X 10
170 X 7
180 X 5
HS Rows:
200 X 2 X 6
Face-away Pulldowns:
100 X 4 X 15
Barbell Curls:
70 X 10
80 X 8
85 X 2 X 4
Overhead Cable Curls:
100 X 4 X 10
I lifted again! lol. Deadlifts went pretty awesome which was encouraging because I was very nervous about it. Today was actually a pretty great day in the gym. That’s good because I’ve been feeling pretty demotivated about lifting and nutrition in general. The last two weeks of training have been sub-par to say the least and I was planning on cruising up until break. I’ve changed my mind on that though and I’m still going to keep the pedal to the metal and push as hard as possible. The bad news is I am getting fat. The combination of not lifting while eating pure shit (tons of ice cream everyday) has not been good to me as I’m not on the gh15 cocktail of trenbolona and growth hormona. It’s cutting time once summer starts…time to put RFL in practice.
God, bring on the 'sthetics.
Thursday, May 3rd, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
200 X 3 @ 70%
230 X 3 @ 80%
255 X 7 @ 90%
Reverse-grip Bench:
205 X 8
205 X 7
210 X 2 X 4
Dips:
30+BW X 10
40+BW X 8
50+BW X 6
60+BW X 4
DB Lateral Raises:
20’s X 2 X 15
25’s X 2 X 12
Machine Rear Delts:
65 X 2 X 15
80 X 2 X 12
Band Pullaparts w/1 second hold & stretch:
Purple X 5 X 10
Cordova Extensions:
50 X 4 X 15
Straight Bar Pushdowns:
150 X 10
170 X 10
180 X 10
190 X 10
First time benching in a week and a half. This was an awesome set. I still feel strong despite all the illnesses that have been going around. I’m kind of torn between pushing my bench up and cutting but I know the cut will be over soon enough and that it needs to be done. No more lifting until Saturday and then I’ll do legs Monday, bench again on Thursday and deads on Friday and my normal arms day next Saturday. Then it’s go time!
[quote]bugeishaAD wrote:
God, bring on the 'sthetics.[/quote]
soon.jpeg.
dang man… what happened?
I left for a couple months and now that I’m back you’re throwing around some serious weights? Hell yeah brah!