Yeah, meant BB, sorry. The most I ever did on DB shoulder press is 100 each side for 3.
Anywho, I hit the gym for 4 days last week. Sat I did tri’s n bi’s, not a hard workout like I would have liked but it served it’s purpose.
Monday’s are my chest day, and if I can I will sneak a light chest in on thursday.
BenchPress- 250-5 255-5 265-5 275-5 285-5
InclineDB Flys- 25lbs three sets of 10
On these I go low weight to get better range of motion and I keep my arms straight.
InclineBench DB- 80-6 85-5 90-5 95-5 100-5
DeclineBench DB- 70x10 70x10 70x8
Sitting Cable Flys- 2sets high and 2 sets chest level. 20lbs 15 reps
Machine Chest press- 130x12 150x10 150x10
Also did some pull-up’s between sets, didn’t count them though.
Got to do shoulders and tri’s yesterday before class and hit it pretty well. Short quick session but it seemed to do the trick.
DB shoulder press: 70x6 75x6 80x5 80x5 60x10
Bent-over Laterals: 15x10 for 4 sets
DB Raises: 40x8 for 5 sets
Tri pushdowns: 50x20 65x15 75x15 80x15
Dips 4 sets: 20 20 15 15
Hit back last night around 11pm after I got off my second job. It was a quick workout but I felt good about it. I plan on hitting everything again this Sat and Sun. I am building strength back quickly, I think the supps may have something to do with that.
Cable Pulldowns: 180x8 180x8 180x8 200x5 220x5
Reverse Barbell Rows: 95x8 125x5 145x5 165x5 175x5 (this was easy going to go heavy next time)
Dumbell Row: 85x5 85x5 90x5 95x5 (these were pretty easy also, time to hit the triple digits)
Straightarm Pulldown: 3x10 60lbs
HammerStrength Shrugs: 270x8 270x8 270x8
Super setted with-
Dumbell Shrugs: 90x8 95x8 100x8
Friday and Saturday were real good days. Got in two good workouts.
Friday was a light chest day. Threw in some deads for gp
Deadlifts: 225x10 225x8 250x8 250x8
BB BenchPress: 200x25 205x20 210x15 215x10
DB InclinePress: 55x20 60x15 65x15 70x12
DB DeclinePress: 55x20 55x16 55x15
Saturday we hit shoulders, bi’s and tri’s
This was a great workout, left the gym feeling pumped and real good!
DB Raises: 30x10 30x10 30x10
DB Rotations 30x10 30x10 30x10
Single Cable Internal Rotations: 15x10 15x10 15x10
Single Cable Lat Raises palm out: 15x15 15x15 15x15
Hammer Strength Shrugs: 225x12 275x12 275x12
DB Single Shrugs: 60x15 60x15 60x15
Raised Machine Curls: 40x10 40x10 40x10
Reverse Preacher Curls HammerStrength: 30x12 30x12 30x12
-supper setted with-
One Arm Preacher Curls Hammer Strength: 30x12 30x12 30x12
Incline DB Curls: 25x10 25x10 25x10 25x10
(Palms out)
-super setted with-
Rope pull downs: 45x12 for 4 sets
Rope extentions: 45x12 for 4 sets
Lying One Arm DB Extentions: 35x8 35x8 35x8
Ahh chest day!!!
BenchPress- 250-5 265-5 275-5 295-3 300-2
InclineBench DB- 75-6 85-6 90-5 95-5 100-4
DB Flys- 35x8 40x8 45x8
DeclineBenchPress- 185x5 205x5 215x5 225x5 235x5 < this is my biggest increase,trying to get back to 300
Standing Cable Fly’s- 20x12 25x12 low,
25x12 25x12 middle
Arnold Chest Pullovers- 60x6 65x6 65x8
4 sets of dips-12 12 15 15
Also did some pull-up’s between sets, I think I did around 30 total
Ok so this weekend sucked asss!!! I didn’t get to the gym but I did do a shit load of push-ups and sit-ups!
Monday is chest day, I was feeling it today so I went a lil heavy on bench (heavy for me)
BenchPress- 315-3 305-3 295-3 285-3 260-10
InclineBench DB- 75-8palms in 95-6 100-8
DB incline Flys- 35x10 40x10 45x8
Decline DB Press- 60x12 60x12 75x8
Machine Press- 130x15wide 130x12close 130x12regular
ss with:
Pec Deck- 90x15 90x15 90x15
5.20.08
Tues, I hit back real good.
Deadlift- 225x8 275x5 305x5 335x5 345x3 355x3 365x3 (I went a little crzy with the sets but it just felt good)
Wide pull-downs- 180x5 200x5 200x5 200x5 220x5
Reverse BB Rows- 135x8 165x5 165x5 175x5 175x5
Close-handle pull-downs- 180x8 200x5 220x5 240x5
Straight arm lat pull-downs- 60x5 for three sets
DB Rows- 75x8 85x5 85x5 95x5
HammerStrength Shrugs- 270 3 sets of 10
Friday the 23rd I did a mostly shoudlers, bi’s and tri’s. It was a quick workout before I left for Cali for the weekend(diet went out the window). We got back yesterday and I am going to hit the gym tonight! 5 days off and I am ready to get back into it.
5.28.08 Back and Tri’s- didn’t feel as strong today. Didn’t wear gloves today,I think it effected my grip and lifts; at least mentally.
DeadLifts- 225x8 275x5 315x3 365x3 385x2
Wide pull-downs- 180x8 200x6 200x5 220x5 220x5
Close-handle CableRows- 180x8 200x6 220x5 240x5
Straight arm lat pull-downs- 60x10 70x10 70x10
DB Rows- 90x8 95x5 100x5 105x5
Close-handle Pulldowns- 160x8 180x5 180x5 200x5
Straight bar push downs- 50x12 60x12 75x12
Lying DB Ext palms in- 35x8 for 3 sets
Standing DB Overhead Ext- 65x8 70x8 75x8
5.29.08 Shoudlers. Weak unmotivated workout!!
DB Rotations- 25x15 3 sets
DB Press- 65x5 70x5 75x5 80x5 85x5
DB Upright Rows- 40x8 3 sets
FacePulls- 55x10 3 sets
Side Cable Raises 25x10 sets
HammerStrength Shrugs 280x10 3 sets
Machine Lateral Raises. 110x10 3 sets
5.30.08 light chest and Bi workout.
BenchPress- 225x10 for 3 sets
Incline BenchPress- 155x10 165x10 175x10
Decline BenchPress- 175x10 for three sets
Incline DB Fly- 25x10 for 3 sets, arms extended, deep stretch and squeeze!
DB Curls- 35x8 3 sets
Reverse Curls- 45x8 3 sets (hammer strength)
Preacher Curls- 45x8 3sets (hammer strength)
Iso DB Curls- 35x8 3 sets.
6.2.08 moderate chest
BenchPress- 275x5 for 3 sets
Incline DB Press- 75x10 75x10 75x10
DB Fly- 35x8 40x8 40x8
Decline BenchPress- 190x5 200x5 225x5 245x5
Cable Flys- 3sets 10 at 20lbs
6.3.08 Moderate back day
DB Rows- 95x8 100x5 105x5 110x5
T-Bar Row- 90x8 135x8 180x8 (very weak)
Wide Pull-Downs- 180x10 180x10 180x10 200x5
Close Grip seated Rows- 180x10 200x10 200x10 200x10
Reverse BB Rows- 155x8 185x8 185x8
6.4.08 Moderate Shoulders (did lats also, didn’t get to them yesterday)
DB Rotations- 25x15 3 sets
Seated DB BentOver Lat Raises- 35x10 3 sets
DB Press- 75x10 75x10 75x10 75x10
DB Upright Rows- 40x10 3 sets
Side Cable Raises- 25x10 3sets
HammerStrength Shrugs- 280x10 3 sets
DB Shrugs Iso- 80x10 3sets
Machine Lateral Pull-Downs. 95x15 3 sets
Straight Arm PullDowns- 60x12 3 sets
30mins of abs…
6.7.08 Deads and Bi’s, very moderate
Deadlifts- 135x15 wu, 225x8, 275x8 for 4 sets
Hammer Curls- 40x10 3 sets
Preacher Curls ez bar- 75x10 85x10 85x10 85x10
Concentration Curls- 25x10 30x10 30x10 30x10
Reverse Preacher Curls- 45x10 45x10 55x10
Machine Preacher Curls- 90x12 90x12 90x12
6.9.08 Moderate chest
Flat Bench: 135-10 250-8 275-6 275-6 295-5
Incline DB Bench- 75-10 75-10 75-10 75-5
DB Fly’s: 35lbs- 12 for three sets
Decline Bench Press- 190x12 225x10 225x10 245x8 255x6
I did wide pull-up’s in between- 6x10
6.11.08 Moderate Back
Wide Pull-Downs- 180x8 200x8 220x8 240x5
Close Grip seated Rows- 200x8 220x8 240x8 240x8
DB Rows- 100x6 100x6 105x6 110x6 <(heavy)
Close Grip Pull Downs- 180x8 4 sets
Standing Straight Arm Pulldowns- 55x10 4 sets
Reverse BB Bent Over Rows- 155x8 185x6 195x6 205x6 <(heavy)
Machine Lat Pulldowns- 110x10 3 sets
6.13.08 Shoudlers. Shoulders, quick and to the point.
DB Rotations- 25x15 3 sets
DB Press- 80x6 80x6 80x10
DB Upright Rows- 45x8 3 sets
FacePulls- 55x10 3 sets
HammerStrength Shrugs 280x10 3 sets
6.14.08 Bi’s Tri’s and Deads
Deadlifts- 135x10wu 225x8 300x5 315x5 355x5 365x5
Seated DB Curls- 30x8 35x8 35x10
ISO Curls- 30x8 30x8 30x8
EZ Bar Curls- 75x10 75x10 75x10
Machine Preacher Curls- 85x12 110x12 110x12
Chin-ups- 10, 10, 8, 8, 5, 5… these were between sets
Rope PullDowns- 55x12 65x12 75x10
Iso Reverse Pull Downs- 30x10 30x10 30x10
Laying Down Iso DB Ext- 35x10 35x10 35x8
Machine PushDowns- 190x10 190x10 190x10