Friday, 5/29/09
Deadlift
1x6 @ 255
1x6 @ 260
1x6 @ 265
Moved up weight
Bench (Flat)
3x6 @ 205
Tricep Pulldown (w/rope)
1x12 @ 140
1x11 @ 140
1x10 @ 140
Inclined Back Row
1x9 @ 110
1x8 @ 110
1x7 @ 110
More weight
One Legged Extensions (Machine)
2x10 @ 140
Lat Pull
1x10 @ 150
1x9 @ 150
Standing Hammer Curls
2x10 @ 40
Did calf raises and abs then got ready for the weekend. This was a really good workout as I moved up weight or reps in just about every exercise I did. Was a great way to start the weekend.
Monday, 6/1/09
Squat
1x8 @ 245
1x8 @ 245
1x7 @ 245
More reps
Bench (Incline)
1x8 @ 165
1x8 @ 165
1x7 @ 165
More reps
Tricep Pulldown (w/rope)
1x12 @ 140
1x11 @ 140
1x10 @ 140
Inclined Back Row
1x10 @ 110
1x9 @ 110
1x8 @ 110
More reps on each set.
After this last exercise I really felt terrible, like I was going to throw up. It may have been something I ate, but all night I was feeling very bloated and rather unconfortable. So yea, I had to cut my workout short but at least I got through the big exercises and hit the biggest bodyparts (legs, chest and back).
Wednesday, 6/3/09
DLs
1x6 @ 255
1x6 @ 265
1x5 @ 275
Moved up weight
Bench (Flat)
1x7 @ 205
1x7 @ 205
1x6 @ 205
Moved up reps
Tricep Pulldown (w/rope)
1x11 @ 140
1x11 @ 140
1x11 @ 140
Inclined Back Row
1x10 @ 110
1x8 @ 110
1x8 @ 110
Back was dead from DLs
Lat Pull
1x10 @ 150
1x10 @ 150
1x10 @ 150
Reverse Incline Hammer Curls
2x8 @ 35
This made it tough as i could not get any momentum to get the weight up. Hit the biceps well.
Dumbell Shoulder Press
1x12 @ 50
Was trying to take it light but was way too easy. Need like 60s
As usual, did abs and a little calf work and headed out. I was pretty damn tired after this, but felt that I had a really good workout. Moved up in weight or reps on just about everything and I can see that I’m making decent progress.
Friday, 6/5/09
Well I have my brother’s hs graduation to go to this evening after work so I had to get my workout in this morning. Let me tell you, when you are not used to it, a 5:30 a.m. workout absolutely can bust your balls.
Squat
1x8 @ 245
1x8 @ 245
1x8 @ 245
Will move up some time next week
Bench (Incline)
1x8 @ 165
1x8 @ 165
1x8 @ 165
Will move up sometime next week
Tricep Pulldown (w/rope)
1x12 @ 140
1x12 @ 140
1x11 @ 140
Inclined Back Row
1x10 @ 110
1x10 @ 110
Standing Hammer Curls
2x8 @ 45
Dumbell Shoulder Press
1x8 @ 60
One Legged Extensions
1x10 @ 140
Good workout overall for the morning before work as I pushed through some exercises and even made a few gains. A nice weekend off to rest should do me some good and I’ll be ready to add more weight to a few exercises starting next week.
Monday, 6/8/09
Squat
1x8 @ 245
1x8 @ 245
1x8 @ 245
Moving up a bit on Wednesday, legs were dead from playing three baseball games over the weekend.
Bench (Incline)
1x8 @ 170
1x8 @ 170
1x8 @ 170
Was nice to move up and continue to get 8 reps. The last set was spotted and I got a little help on the last 1 or two reps, but was still solid.
Tricep Pulldown (w/rope)
1x12 @ 140
1x11 @ 140
1x10 @ 140
Was really starting to feel fatigued and regressed on this, not happy here.
Inclined Back Row
1x11 @ 110
1x10 @ 110
1x9 @ 110
Minor improvement
Dumbell Shoulder Press
1x8 @ 60
1x7 @ 65
One Legged Extensions
1x10 @ 140
Hit my calves and abs a bit and was through. I was dead tired from this workout but I managed to have a decent day overall despite not doing as well as I would have liked on triceps. Looking forward to more improvements on Wednesday and hopefully I get good recovery today.
Wednesday, 6/10/09
Squat
1x7 @ 250
1x7 @ 250
1x5 @ 250
Moved up weight but on that third set I failed trying to push up my 6th rep. Good thing for the squat rack bars.
Bench (Incline)
3x8 @ 170
Was nice to get this, no spots needed. Will be moving up next time.
Inclined Back Row
1x9 @ 115
1x9 @ 115
1x8 @ 115
More weight
One Legged Extensions (Machine)
2x10 @ 140
Dumbell Shoulder Press
1x10 @ 65
Lat Pull
1x11 @ 150
1x11 @ 150
1x11 @ 150
Lat Pull
1x10 @ 150
1x9 @ 150
Standing Hammer Curls
2x8 @ 50
Good day hitting the weights besides failing on the last rep of squats.
Well damn, I am sore as hell this Friday at work and I have to hit the gym in a few hours. I played a few full court games of basketball with coworkers and FML that through me through the ringer. My legs were sore from the squats on Wed and after playing for a bit my legs felt like jello and my lungs wanted to burst. Either way it was a lot of fun, got some good HIIT type cardio in and I certainly plan on doing this every Thursday from now on.
Saturday, 6/13/09
DLs
1x6 @ 245
1x6 @ 265
1x6 @ 275
PR on my third set
Bench (Flat)
1x6 @ 205
1x6 @ 205
1x6 @ 205
Actually regressed in this, which pissed me off. Just did not have it today.
Dumbell Shoulder Press
1x10 @ 65
Lat Pull
1x11 @ 150
1x11 @ 150
1x11 @ 150
Looking to move up next week.
Standing Hammer Curls
2x8 @ 50
Triceps Pulldown
3x12 @ 140
Will move up next week
Tuesday 6/16/09
Squat
1x7 @ 250
1x7 @ 250
1x6 @ 250
Bench (Incline)
1x8 @ 175
1x7 @ 175
1x7 @ 175
Was nice to move up weight and continue get 8 reps on the first set.
Tricep Pulldown (w/rope)
1x9 @ 150
1x9 @ 150
1x8 @ 150
Moved up weight
Inclined Back Row
1x10 @ 115
1x9 @ 115
1x9 @ 115
Minor improvement in reps
Dumbell Shoulder Press
1x6 @ 65
This was right after doing some various standing raises with 10lb weights (to help with rotator cuffs) and obv this was not very successful.
One Legged Extensions
1x10 @ 140
EZ Bar Bicep Curl
1x10 @ 90
1x10 @ 90
Did abs, calves and called it a day. Was a pretty good workout, as I went up in reps or weight in just about everything, so overall pretty happy.
Thursday, 6/18/09
DLs
1x6 @ 265
1x6 @ 265
1x5 @ 275
Bench (Flat)
1x6 @ 210
1x6 @ 210
1x5 @ 215
Felt really good today and set a PR.
Lat Pull
1x9 @ 160
1x9 @ 160
1x9 @ 160
Standing Hammer Curls
2x8 @ 50
Leg Curl
2x10 @ 70
Triceps Pulldown
1x10 @ 150
1X9 @ 150
1X8 @ 150
More reps
Inclined Back Row
1x10 @ 115
1x9 @ 115
As usual on DL day this wasn’t great as back was tired.
Monday, 6/22/09
Squat
1x8 @ 250
1x7 @ 250
1x5 @ 250
My legs were dead after this last set. I feel like I am not improving with my squat as much as I would like, although I have usually been getting a little bit better every workout.
Bench (Incline)
1x6 @ 185
1x6 @ 185
1x6 @ 185
Needed a spot on the last two reps of the last set, but moved up a nice amount of weight.
Skull Crushers
1x7 @ 80
1x7 @ 80
1x7 @ 80
Felt that these really hit the triceps and was nice to change the exercise
Inclined Back Row
1x10 @ 115
1x10 @ 115
1x9 @ 115
Very minor improvement in overall reps
Leg Extension
1x17? @ 180
Got a nice pump.
After this I did some minor work for my rotator cuffs and did as many body weight dips as I could. With the humidity outside, the gym was kind of muggy and I was sweating so much that it felt like I jumped in a pool. Hopefully I will get better accustomed to this hot/humid weather and my workouts wont suffer.
Wednesday, 6/24/09
Squat
1x6 @ 255
1x6 @ 255
1x7 @ 255
Moved up weight, new PR
Bench (Incline)
1x6 @ 185
1x6 @ 185
1x6 @ 185
No spot needed at all, looking to get up to 8 reps on each set before I move up.
Tricep Pulldown (w/rope)
1x10 @ 150
1x10 @ 150
1x10 @ 150
Almost maxing out this pully, going to have to start doing more skull crushers or so.
Inclined Back Row
1x11 @ 115
1x10 @ 115
1x8 @ 115
Leg Extension
1x18 @ 200
Lat Pull
1x10 @ 160
1x10 @ 160
1x10 @ 160
Dumbell Shoulder Press
1x10 @ 65
Did abs and calves as well, was a good workout.
Friday, 6/26/09
DLs
1x6 @ 265
1x6 @ 275
1x5 @ 280
New PR, felt like my form was a lot better today.
Bench (Flat)
1x6 @ 215
1x6 @ 215
1x7 @ 215
Last rep of last set I had a minor spot, but new PR overall. Almost can feel like a man with two plates.
Hammer Curls
1x8 @ 50
1x8 @ 50
1x8 @ 45
Had a few things to do so had to cut the workout short, but it was solid and my lifts went up, so I was very happy.
Monday, 6/29/09
Hack Squat
1x9 @ 270
1x9 @ 270
1x9 @ 270
Wanted to take a day off from back sqautting. Was nice to do something different and can still feel it in the legs today.
Bench (Incline)
1x7 @ 185
1x7 @ 185
1x7 @ 185
Spot needed on last rep of last set.
Tricep Pulldown (w/rope)
1x12 @ 150
1x12 @ 150
1x10 @ 150
Inclined Back Row
1x11 @ 115
1x11 @ 115
1x9 @ 115
Moved up a few reps.
Leg Extension
1x18 @ 200
Pullups
2x5 BW
Dumbell Shoulder Press
1x10 @ 65
Did a little for abs and calves. I’m starting to feel like my gains are slowing a bit, but I am going to keep pushing through for a while. I may just need to start eating more. I am still sticking with my plan to start bulking in Sep and hopefully I can keep making decent gains until that time, and then really make some big gains after that point.
Wednesday, 7/1/09
DLs
1x6 @ 270
1x6 @ 275
1x6 @ 280
New PR bc of first set
Bench (Incline)
1x7 @ 185
1x7 @ 185
1x7 @ 185
Spot needed on last 2 reps of last set. Was a piss poor showing IMO.
Triceps (skull crushers)
1x10 @ 80
1x9 @ 80
1x8 @ 80
Inclined Back Row
1x8 @ 120
1x8 @ 120
PR but only did 2 sets
One Legged Curls
1x10 @ 70
Lat Pull
1x11 @ 160
1x11 @ 160
1x11 @ 160
Dumbell Shoulder Press
1x7 @ 65
Was crapped out
Did some ab work and called it a day.
Saturday, 7/4/09 (America, F*** Yea!)
Well I had to go out of town so I could not workout as I normally would on Fridays so I just improvised today in my hotel’s less than spectacular ‘fitness center’.
I took the heaviest dumbbells they had (50s) and did a quick circuit.
1st time through
Shoulder Press x 12
Seated Triceps behind the head x 10
Front squats holding both 50s x 10
2nd time through
Shoulder Press x 11
Seated Triceps behind the head x 10
Front squats holding both 50s x 10
3rd time through
Shoulder Press x 10
Seated Triceps behind the head x 10
Front squats holding both 50s x 10
Lunges
2x8 @ 50
Hammer Curls
2x10 @ 40
Obv this was relatively short and I did not get the most out of it, but I am at least glad that I did something. The mini-circuit was easy at first but by the third go around I had to take a breather and it was creeping up on me and I was certainly breaking a sweat.
Monday, 7/6/09
Squat
1x7 @ 260
1x6 @ 260
1x6 @ 260
PR
Bench (Flat)
1x7 @ 215
1x7 @ 215
1x7 @ 215
PR
Triceps (skull crushers)
1x10 @ 80
1x9 @ 80
1x9 @ 80
Minor improvement
Inclined Back Row
1x10 @ 120
1x9 @ 120
1x9 @ 120
Leg Extensions
1x15 @ 200
Pullups
1x5 @ BW
1x5 @ BW
Did some work for my rotator cuffs and calves and then headed out. Did not put in as much volume as usual but was a great session with me hitting PRs on just about everything.
Wednesday, 7/8/09
DLs
1x6 @ 275
1x6 @ 280
1x6 @ 285
PR
Bench (Incline)
1x8 @ 185
1x7 @ 185
1x7 @ 185
One extra rep in first set. Needed spot on last rep of last set.
Triceps Pulldown (w/rope)
1x12 @ 150
1x12 @ 150
1x10 @ 150
One Legged Curls
1x8 @ 80
Lat Pull
1x9 @ 170
1x9 @ 170
1x9 @ 170
Moved up weight
Friday, 7/10/09
Squat
1x7 @ 260
1x6 @ 260
1x6 @ 260
Bench (Incline)
1x8 @ 185
1x7 @ 185
1x7 @ 185
Tricep Pulldown (w/rope)
1x12 @ 120
1x12 @ 120
1x12 @ 120
Took it easy here.
Inclined Back Row
1x11 @ 120
1x10 @ 120
1x9 @ 120
Leg Extension
1x15 @ 200
Bicep Curl (EZ Curl Bar)
1x10 @ 90
1x10 @ 90
1x8 @ 90