Saturday, May 5th, 2012
Arms
RC Work
CG Bench Press:
135 X 10
185 X 8
235 X 4
235 X 3
Alternating DB Curls:
20’s X 20
30’s X 10
35’s X 8
40’s X 2 X 6
Band Extensions/Incline DB Extensions:
Purple X 3 X 30/20’s X 3 X 10
DB Preacher Curls:
30’s X 12
35’s X 12
40’s X 12
45’s X 12
Rope Pushdowns/Incline DB Curls:
100 X 5 X 15/15’s X 5 X 12
Decent workout. That band extension superset is absolutely killer.
[quote]gregron wrote:
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![/quote]
Haha thanks buddy! 5/3/1 and attempting to eat a ton seems to work. Congrats on the son! Planning on posting a lot again?
Nice benching lately, I bet you’re good for 300+ by now. You are making it harder to stay stronger than you.
Monday, May 14th, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
215 X 5 @ 75%
240 X 3 @ 85%
270 X 2 @ 95%
Reverse-grip Bench:
205 X 3 X 6
205 X 5
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
V-Bar Pushdowns:
150 X 10
170 X 10
180 X 10
190 X 10
I took a lengthy period of off-time. Finals were just too much for me and being sick on and off was a huge hassle. I didn’t well at all for this last month and that came to a head today. I’m smaller and fatter and my session was shit. I should have gotten a minimum of four reps with my top set on bench. I got two and an assisted third. Time to get some gains back and then cut. This will be a brief pitstop.
[quote]VikingsAD28 wrote:
Nice benching lately, I bet you’re good for 300+ by now. You are making it harder to stay stronger than you.[/quote]
Lollll. Not anymore!
Tuesday, May 15th, 2012
Back/Biceps
Conventional Deadlift:
135 X 5
225 X 5
315 X 3
380 X 5 @ 75%
430 X 3 @ 85%
480 X 1 @ 95%
Face-away Pulldowns:
100 X 2 X 15
120 X 2 X 12
HS Rows:
200 X 4 X 6
Deadstop DB Rows:
60’s X 8
70’s X 2 X 8
80’s X 8
Stretchers:
70 X 3 X 10
HS 1-Arm Curls:
50 X 10
65 X 10
80 X 10
Rope Curls:
80 X 3 X 10
That single with 480 was awful. Super duper slow and I had a really sore neck once I was done. My upper back rounded and lost my form a bit. I did myself pretty bad slacking off these last few weeks. Oh well, you reap what you sow.
I am disappoint. 
You’ll get it all back. No one has commented on my log in a month without you around so…
Thursday, May 17th, 2012
Shoulders/Abs
RC Work
Smith Low-Incline:
135 X 2 X 10
185 X 8
225 X 6
235 X 5
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 15
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 6/Green X 12
Standing Abs:
120 X 4 X 20
Smith incline was good. I’d never done it before and it gave me a really good upper chest pump without much shoulder pain.
Beat it like it stole something bro
[quote]VikingsAD28 wrote:
I am disappoint.
You’ll get it all back. No one has commented on my log in a month without you around so…[/quote]
I’m showwy =/ plz forgive me.
Haha my fault bro, I tend to not be on here as much when I’m not lifting so I neglected you. brb checking your log
[quote]spar4tee wrote:
Beat it like it stole something bro[/quote]
LMFAO. Will do boss.
Your comment made me laugh so much I actually had to edit mine to let you know. Dying over here.
Friday, May 18th, 2012
Legs
Front Squat:
135 X 8
225 X 6
245 X 6
275 X 2
Barbell RDL’s:
135 X 8
225 X 8
275 X 8
315 X 8
Leg Press:
3pps X 8
4pps X 8
5pps X 8
6pps X 5
Lying Leg Curls:
50 X 2 X 10
65 X 2 X 10
Barbell Hyperextensions:
90 X 3 X 10
I am super weak but this was a really good leg day. I’m steadily getting leaner and gaining back to my old weight. I’m up about a pound this week while being substantially leaner than I was.
[quote]165StateChamp wrote:
[quote]spar4tee wrote:
Beat it like it stole something bro[/quote]
LMFAO. Will do boss.
Your comment made me laugh so much I actually had to edit mine to let you know. Dying over here. [/quote]
LOL
I’ve noticed that you’re pretty consistent with your exercise selection. Ever thought about experimenting with different exercises? You’re obviously gaining from what you’re doing. Just wondering if you’ve ever given it any thought.
What’s up homie? What’re your current goals? Let’s get some updated shots playa
Saturday, May 19th, 2012
Arms
RC Work
CG Bench Press:
135 X 10
185 X 8
225 X 8
235 X 5
Alternating DB Curls:
20’s X 20
30’s X 10
35’s X 8
40’s X 2 X 6
Band Extensions/Incline DB Extensions:
Purple X 2 X 25/20’s X 2 X 10
Purple X 2 X 25/25’s X 2 X 8
DB Preacher Curls:
35’s X 12
40’s X 12
45’s X 12
50’s X 10
Rope Pushdowns/Incline DB Curls:
100 X 5 X 15/15’s X 5 X 12
Good workout. bugeishaAD’s superset (rope pushdowns/incline DB curls) is money.
Monday, May 21st, 2012
Chest/Shoulders/Triceps
RC Work
Bench:
Bar X 8
135 X 8
190 X 5 @ 65%
220 X 5 @ 75%
245 X 7 @ 85%
Low-Incline DB Bench:
50’s X 12
60’s X 10
70’s X 8
80’s X 6
Low-Incline DB Flies:
20’s X 4 X 15
DB Lateral Raises:
25’s X 2 X 12
30’s X 2 X 10
Rear Delt DB Swings:
15’s X 4 X 20
Band Pullaparts w/1 second hold & stretch:
Purple X 6 X 10
Cordova Extensions:
50 X 4 X 15
V-Bar Pushdowns:
160 X 10
180 X 10
190 X 10
200 X 10
Top set on bench seemed disappointing at first look but it’s two reps better than the last time I used that weight so there’s some progress at least. Inclines were done with a pause and stretch at the bottom and really hit the upper chest where I wanted them to.
[quote]spar4tee wrote:
I’ve noticed that you’re pretty consistent with your exercise selection. Ever thought about experimenting with different exercises? You’re obviously gaining from what you’re doing. Just wondering if you’ve ever given it any thought.[/quote]
Ha, I was thinking the same thing and thought it was about time for to switch things up. Monday has been tweaked quite a bit and I’ll see exactly what I want to do for Tuesday and Thursday. I think Friday and Saturday are pretty good for at the moment. Any exercises you like for back, biceps and shoulders?
[quote]gregron wrote:
What’s up homie? What’re your current goals? Let’s get some updated shots playa[/quote]
Big Greg! Just trying to get bigger and better, finished the spring semester a week and a half ago, got 2 A’s and 2 B’s, the B’s coming in my O Chem 1 and Physics 2 classes. The med school dream is still alive! lol. Training kind of took a back seat for the last month because I’ve been sick and so busy and that’s biting me in the ass right now.
Goals for right now are to get ‘shredded’ in the next 4-8 weeks starting next week with a 4 week RFL kick and then traditional dieting after that. No updated shots at the moment because I don’t think I look that different, but there is a decent one on Page 2 that’s a pretty accurate representation of where I’m at right now.
Glad to have you back man. I feel you on stress for Finals week. Trying to keep that GPA high for Law School made getting training in during those last few weeks very difficult.
I wouldn’t stress over it too much, just a minor bump in the grand scheme of things. Interested to see how RFL works for ya. Before and after pics would be nice.
[quote]165StateChamp wrote:
[quote]spar4tee wrote:
I’ve noticed that you’re pretty consistent with your exercise selection. Ever thought about experimenting with different exercises? You’re obviously gaining from what you’re doing. Just wondering if you’ve ever given it any thought.[/quote]
Ha, I was thinking the same thing and thought it was about time for to switch things up. Monday has been tweaked quite a bit and I’ll see exactly what I want to do for Tuesday and Thursday. I think Friday and Saturday are pretty good for at the moment. Any exercises you like for back, biceps and shoulders?
[/quote]
Back - Free t-bar row, CS t-bar row, and any seated row are my faves
Biceps - Barbell cheat curls and cable curls
Shoulders - Any OH press; really liking really high rep Bradfords lately
but I’m a fat powerlifter so yeah lol