Monday, 7/13/09
Hack Squat
1x10 @ 270
1x10 @ 270
1x10 @ 270
Bench (Incline)
1x8 @ 185
1x8 @ 185
1x8 @ 185
PR, no spot needed. Will be moving up weight.
Tricep Pulldown (w/rope)
1x12 @ 150
1x12 @ 150
1x10 @ 150
Leg Extension
1x17 @ 200
Bicep Curl (EZ Curl Bar)
1x7 @ 100
1x7 @ 100
1x7 @ 100
I then did some ab work and some light lateral raises for my rotator cuffs. I had 3 games in two days this past weekend and my body was really feeling it at the gym. I strained my left shoulder pretty bad on a check swing and bc of that I did not do any pulling exercises and decided to let the shoulder rest. Surprisingly though there was no pain with pushing exercises and I set a PR on the incline bench. Hopefully I will be good to go on Wednesday and I will have a great day in the gym.
Wednesday, 7/15/09
Squat
1x7 @ 260
1x7 @ 260
1x6 @ 260
Got an extra rep on the 2nd set but these killed me today.
Bench (Flat)
1x6 @ 225
1x5 @ 225
1x5 @ 225
I got a little overzealous with putting on the weight here but it was great to feel like a big boy with two plates on the each side of the bar. This was my first time ever doing 225 for sets, and thats a nice little milestone.
Inclined Back Row
1x11 @ 120
1x11 @ 120
1x11 @ 120
PR
Leg Extension
1x17 @ 200
Bicep Curl (EZ Curl Bar)
1x7 @ 100
Seated Dumbbell shoulder press
1x11 @ 65s
Lat Pull
1x10 @ 170
1x10 @ 170
1x10 @ 170
PR
I also did some work for my abs and rotator cuffs and was happy with the overall workout.
As a couple side notes…
-
I started using Surge Workout Fuel today and to be honest I did not notice any much of a difference in the workout. I will obv have to give it a few weeks, so lets see how it goes.
-
I am starting to get really disheartened with my sqauts. It just seems like I am making progress way too slowly, while all of my other lifts are increasing at a good speed. I will say that my right knee was still sore today from my games on the weekend, as I bruised it up, but I should not have been struggling as much as I did. I guess I should just be happy with the progress I am making, but I can’t help but think it should be more.
I am not sure who, if anyone, actually reads my log, but any ideas, thoughts, etc. about the squats would be appreciated.
Friday, 7/17/09
DLs
1x6 @ 280
1x6 @ 285
1x6 @ 290
PR, but that last set was tough and really had to squeezr out that last rep.
Bench (Incline)
1x6 @ 190
1x6 @ 190
1x6 @ 190
PR, will be upping the reps.
Skull crushers
1x11 @ 80
1x10 @ 80
1x10 @ 80
Should move up weight next time I do these.
Inclined Back Row
1x8 @ 125
1x8 @ 125
1x8 @ 125
PR
Lat Pull
1x11 @ 170
1x11 @ 170
1x11 @ 170
Will be moving up weight.
Seated Dumbbell shoulder press
1x11 @ 65s
Will try out 70s and see how this works out.
Did ab work, calves and a couple rotator cuff exercises at the end. Was a great way to go into the weekend by hitting a bunch of PRs and looking forward to next week.
Monday, 7/20/09
Squat
1x7 @ 260
1x7 @ 260
1x7 @ 260
PR. Still was a bitch, but managed to squeeze out a few extra reps overall.
Bench (Incline)
1x7 @ 190
1x7 @ 190
1x7 @ 190
PR. Was really not too difficult and I will be going for 3x8 next time around. I feel like my chest has really been exploding in strength and even benching 3x a week my numbers have been increasing rapidly.
Skullcrushers
1x7 @ 90
1x7 @ 90
Was difficult and need to build up on this.
Inclined Back Row
1x9 @ 125
1x9 @ 125
1x8 @ 125
PR
Leg Extension
1x18 @ 200
Pullups
1x5 @ BW
1x5 @ BW
1x3 @ BW
Hammer Curl
1x8 @ 50s
Good workout, and while I am still undecided on the Surge, if I keep hitting PRs like this then I may have to give some credit, seeing that nothing else has really changed.
Wednesday, 7/22/09
DLs
1x6 @ 285
1x6 @ 290
1x6 @ 295
PR
Bench (Flat)
1x6 @ 225
1x6 @ 225
1x6 @ 225
PR
Inclined Back Row
1x9 @ 125
1x9 @ 125
1x9 @ 125
PR
Seated Dumbbell shoulder press
1x11 @ 65s
Definitely moving up to 70s now
Bicep Curls (EZ curl bar)
1x8 @ 100
1x6 @ 100
1x6 @ 100
My form started to break down so rather than just cheat the hell out of this I just did fewer reps on the last two sets.
Also did ab work and rotator cuff work. Hit a lot of PRs today and things are going well. I’m really excited to see how my numbers will jump when I actually start bulking in a month. Should be fun.
Friday, 7/24/09
Squat
1x8 @ 260
1x7 @ 260
1x7 @ 260
PR
Bench (Incline)
1x8 @ 190
1x8 @ 190
1x7 @ 190
PR
Skullcrushers
1x7 @ 90
1x7 @ 90
Same
Inclined Back Row
1x10 @ 125
1x10 @ 125
1x9 @ 125
PR
Leg Extension
1x18 @ 200
Lat Pull
1x10 @ 180
1x10 @ 180
1x9 @ 180
PR
Seated Dumbbell shoulder press
1x10 @ 70s
PR
Monday, 7/27/09
Squat
1x8 @ 260
1x8 @ 260
1x8 @ 260
PR. Will move up weight on Friday
And after squats my workout went to hell!
Bench (Incline)
1x7 @ 190 Failed on the 8th rep here and had to get the bar lifted off of me, although I got this easily on Friday.
1x8 @ 160
1x8 @ 160
Dropped down weight after the first set and went slow and easy. This really messed up my head for the rest of the workout, so I went easy on everything else I did.
Leg Extension
1x18 @ 200
Seated Dumbbell shoulder press
1x12 @ 60s
EZ Bar bicep curl
1x10 @ 80
1x10 @ 80
1x10 @ 80
Dips
1x10 @ BW
1x8 @ BW + 25
1x5 @ BW + 45
Well this workout ended up sucking except for my squats, but maybe I needed an easier day in the gym. I guess I did feel a bit fatigued and not totally ‘there’ for the workout. I really want to just get back in there on Wednesday, go heavy and feel my strength come back. I will be sure to eat enough over these next two days.
Friday, 7/31/09
Well, after the debacle that Monday I decided to take Wednesday off and give my body a rest. Its the first time I have missed a day in the gym and while it sucked and I felt that I was missing out, I think it will help me in the long run.
DLs
1x6 @ 290
1x6 @ 295
1x5 @ 300
PR
Bench (Flat)
1x7 @ 225
1x6 @ 225
1x6 @ 225
PR
tricep Pulldowns
1x12 @ 150
1x12 @ 150
1x10 @ 150
Inclined Back Row
1x10 @ 125
1x8 @ 125
Was fatigued from the DLs
Pullups
3x5 @ BW
Lastly I did a few exercises for my abzzzz and headed out. It felt good to get back in there and I’m looking forward to next week and the entire month of August.
Monday, 8/3/09
Squat
1x6 @ 265
1x6 @ 265
1x6 @ 265
I hate Squats!
Bench (Incline)
1x6 @ 195
1x6 @ 195
1x6 @ 195
PR. Felt my strength come back.
Leg Extension
1x18 @ 200
Seated Dumbbell shoulder press
1x9 @ 70s
Lat Pull
1x11 @ 180
1x11 @ 180
1x9 @ 180
Pullups
1x5 @ BW
1x4 @ BW
1x3 @ BW
Skullcrushers
1x8 @ 90
1x7 @ 90
1x6 @ 90
Good workout. Also did work for abs and minor shoulder exercises. Nice start to the week.
Friday, 8/5/09
DLs
1x6 @ 295
1x6 @ 300
1x5 @ 305
PR. Need to get some chalk or something. Grip was slipping which is what hurt me the most.
Bench (Incline)
1x7 @ 195
1x7 @ 195
1x6 @ 195
PR
Tricep Pulldowns
1x12 @ 150
1x12 @ 150
1x11 @ 150
Inclined Back Row
1x10 @ 125
1x10 @ 125
1x10 @ 125
Lat Pulldowns
1x11 @ 180
1x10 @ 180
Leg Curl
1x9 @ 80 for each leg
Also did some abs, calves and rotator cuff work.
Friday, 8/7/09
Squat
1x7 @ 265
1x7 @ 265
1x6 @ 265
PR
Bench (Flat)
1x7 @ 225
1x6 @ 225
1x6 @ 225
PR…barely
Leg Extension
1x19 @ 200
Seated Dumbbell shoulder press
1x9 @ 70s
Inclined Back Row
1x11 @ 125
1x11 @ 125
1x10 @ 125
PR
Bicep Curls
1x8 @ 100
1x7 @ 100
1x8 @ 50s (Hammer Curls)
Abs and rotator cuffs were also worked.
Monday, 8/10/09
DLs
1x6 @ 300
1x6 @ 305
1x6 @ 310
PR. So close to repping with 3 plates!
Bench (Incline)
1x7 @ 195
1x7 @ 195
1x7 @ 195
PR. Had a lift off for the third set.
One Legged Leg Curls (Machine)
1x10 @ 80
Lat Pull
1x11 @ 180
1x11 @ 180
1x11 @ 180
Triceps (Skullcrushers)
1x9 @ 90
1x7 @ 90
1x6 @ 90
Dumbell Shoulder Press
1x8 @ 65
Went down on this today, but was pretty damn fatigued from the DLs earlier.
Added in abs, calves and rotator cuff work. Was a great workout overall and I’m still progressing.
Wednesday, 8/12/09
Squat
1x7 @ 265
1x7 @ 265
1x7 @ 265
PR with one extra rep on the 3rd set.
Bench (Flat)
1x7 @ 225
1x6 @ 225
1x7 @ 225
Weird, the liftoff on the 3rd set really helped.
Leg Extension
1x20 @ 200
Seated Dumbbell shoulder press
1x9 @ 70s
Inclined Back Row
1x8 @ 130
1x8 @ 130
1x8 @ 130
PR
Tricep Pulldown (w/rope)
1x12 @ 155
1x12 @ 155
1x10 @ 155
PR
Friday, 8/14/09
Squat
1x8 @ 265
1x7 @ 265
1x2 @ 295
Felt some pain in my left knee.
Bench (Incline)
1x8 @ 195
1x7 @ 195
1x7 @ 195
PR
Leg Extension
1x19 @ 200
Tricep Pulldown (w/rope)
1x12 @ 155
1x12 @ 155
1x10 @ 155
Bicep Curls
1x8 @ 100
1x8 @ 100
1x7 @ 50s (Hammer Curls)
Lat Pulldown
1x9 @ 190
1x9 @ 190
1x9 @ 190
Just got back today from a vacation, which has given me 10 days off from lifting. I was pretty active on my trip by doing a lot of water skiing, going for a few runs and doing pushups here and there, although my diet was pretty much whatever the hell I wanted. I’m kinda anxious to get back in the gym, and I will be back in tomorrow, Wednesday. Hopefully this break has served me well by giving my body a rest.
Wednesday, 8/26/09
Squat
1x6 @ 265
1x6 @ 265
1x5 @ 265
Bench (Incline)
1x6 @ 195
1x6 @ 195
1x6 @ 195
Leg Extension
1x16 @ 200
Tricep Pulldown (w/rope)
1x12 @ 150
1x11 @ 150
1x9 @ 150
Back Row
1x11 @ 125
1x11 @ 125
1x11 @ 125
Dumbbell shoulder press
1x11 @ 65
Also did some ab work.
Obvisouly I regressed in everything due to being off for 10 days, but hopefully by next week I’ll be back to where I was and ready to make even more progress. I just ordered creatine to use for the first time ever and I am starting a bulk next week. Hopefully I see some good results over the next few months and really pack on some muscle.
Edit: Current weight is about 207. I will be keeping track of weight on a biweekly basis or so.
Friday, 8/28/09
DLs
1x6 @ 300
1x5 @ 305
1x4 @ 310
Bench (Flat)
1x7 @ 225
1x6 @ 225
1x5 @ 225
One Legged Leg Curls (Machine)
1x10 @ 80
Lat Pull
1x8 @ 190
1x8 @ 190
1x8 @ 190
Tricep pulldown (w/rope)
1x12 @ 150
1x11 @ 150
1x10 @ 150
Bicep Curls (EZ curl bar)
1x8 @ 90
1x8 @ 90
Still getting used to be back in the gym but should be good to go on Monday.
I am starting my bulk now so I will try to get some pics up to see how far I have progressed so far.
Monday, 8/31/09
Squat
1x6 @ 270
1x6 @ 270
1x6 @ 270
PR
Bench (Incline)
1x7 @ 195
1x6 @ 195
1x6 @ 195
Leg Extension
1x18 @ 200
Tricep Pulldown (w/rope)
1x12 @ 150
1x12 @ 150
1x11 @ 150
Back Row
1x9 @ 130
1x9 @ 130
1x9 @ 130
Dumbbell shoulder press
1x9 @ 70
Lat Pulldown
1x9 @ 190
1x9 @ 190
1x9 @ 190
Added in calves, abs and rotator cuff work. Felt good today.
Current weight is 211, so I added on like 4-5 pounds or so over the weekend, with a lot of it prob water weight from the creatine.
Wednesday, 9/2/09
DLs
1x6 @ 300
1x6 @ 310
1x5 @ 315
Thought I was doing 305 on the first set, but not the case.
Bench (Flat)
1x7 @ 225
1x7 @ 225
1x6 @ 225
Tricep (skullcrushers)
1x9 @ 90
1x9 @ 90
1x6 @ 90
Standing Hammer Curls
1x10 @ 50s
1x9 @ 50s
Back Row
1x10 @ 130
1x10 @ 130
1x9 @ 130
Also did some ab work and then got the hell out.
Saturday, 9/5/09
Squat
1x6 @ 270
1x6 @ 270
1x6 @ 270
Bench (Incline)
1x7 @ 195
1x7 @ 195
1x7 @ 195
PR
Leg Extension
1x20 @ 200
Skullcrushers
1x8 @ 90
1x8 @ 90
1x8 @ 90
Back Row
1x10 @ 130
1x10 @ 130
Also did abs and rotator cuff work.
Weight is up to 215.