Front
back
wheels
Calves, my best part!
6.18.08 Chest day, yup, I missed two days!
Flat Bench: 135-10 265-6 285-5 295-3 305-3 225x10
Incline DB Bench- 75-8 80-6 85-6 90-8
DB Fly’s: 40lbsx10 for three sets
Decline Bench Press- 225x8 245x5 255x5 265x5
Machine Chest Press Wide Grip- 130x10 150x10 170x10
6.30.08 Chest day
Flat Bench: 135-10 245-8 265-5 285-4 285-4
Incline DB Bench- 70-8 70-8 70-8 70-8
palms in and bring together at top of movment
Seated Cable Flys: 25lbsx10 for three sets each> mid,low and high. Cybex type machine where you get full range of motion-kicked my ass
Decline Bench Press- 225x5 245x5 255x5 255x5
7.14.08 have only worked out 3 times this month. I feel like shit!!
Flat Bench: 135-10 245-6 275-5 295-5 305-2
Incline BB Bench- 195-5 225-5 245-5 255-4
275-2
Seated Cable Flys: 32 lbsx10 for three sets each> mid,low and high. Cybex type machine where you get full range of motion-kicked my ass
Decline DB Press- 90x5 90x5 90x5 Needed help after the second rep of the each set after the first.
7.22.08 yup, you guessed it! CHEST!
Flat Bench: 135-10 325-3 315-3 300-3 295-4
Incline BB Bench- 225-5 200-5 200-5
DB Flys- 35x10 3 sets
DB Incline Flys- 25x10 25x10 keeping arms straight as possible.
Decline BenchPress- 225x5 225x5 225x5
Machine Chest Press Wide Grip- 225x8 200x8 200x8
Ahhh SHIT!! TWO DAYS IN A ROW!!!
DeadLifts- 225x8 315x5 365x3 365x3 315x5
Standing Alt BB Curls- 35x8 40x8 40x8 40x8
Preacher Curl with ezbar- 65x10 85x10 90x10
Reverse Grip PreacherCurl-50x8 50x8 50x8
(Hammer Strength)
Rope Tri-Pushdowns-60x10 60x10 60x10
super set to modified overhead rope Tri-ext
60x10 60x10 60x8
Iso Lateral Curls-60x8 70x8 80x8
Machine Tri Pushdowns- 190x10 210x10 220x10
So I worked chest on Mon and hit 335 on the flat bench and I think I pulled a pec muscle. Still hurts today but not nearly as much, I aqm going to take it easy for few days and see where to go from here. I guess my leg workouts will be heavier now!!
Just to keep track since I f’d up my chest last Mon, I have worked out three days. Not very productive ones but at least I am in the gym. Arm workouts do not hurt or bother my right pec, I also was able to do some back work,but a light weight. It seems that exercises that hurt the most are a heavy pulls like one arm DB ROWS… I can’t wait until this shit gets better!
Hit it last night and had a good shoulder work out. Still some pain in my right pec, it just depends on the movement everything was light or moderate weight. 2 sets of deads 225 for 12 after everything… I love deads…
Been hitting it still, but not heavy by any means. I guess there is a benefit to a injury, sometimes it lets you know what you have been neglecting.
My legs and arms are getting back to what they used to be. I really can’t wait to hit chest, a few more weeks and I am going to give it a shot. Hope I have not lost to much, got to start slow!!
For the record I am still in the gym about four days a week. I just started doing two a-days, some times doing cardio in the morning or doing a bodypart then doing nothing but weights in the evening. I am still unable to go heavy beacuse of injury to my right pec.
Right now as it goes I am doing 3 to 4 sets of all exercises and 10 to 12 reps… This injury has given me a chance to change things up a bit and focus more on my lagging parts…
I did shoulders yesterday,
and some ab work…
Still hitting it almost daily and sometimes doing two a days… today was chest and since my pec injury my strength has went way down… So I am hell bent on changing that… but at a slower pace so I can work through this…
BenchPress…135 warm upx15 185lbs x8 225x5 235x5 245x5
DB flys… 25x10 30x10 35x10
DB InclineBench… 65x5 70x5 75x5 80x10…!!!
those where the heavy lifts every thing else was moderate and higher reps…
Still here just not been updating that much…Injuries have kept me from really doing anything good.
Well I am just going to train through the injuries until I get em fixed.
Monday Dec 15 08:
Bench: 225lbsx5 245x5 265x5 285x4 300x3 315xfailed
Incline bench DB: 75x5 80x5 85x5 90x5 95x4
DB Flys: 25x6 30x6 35x6 40x8
Decline Bench: 225x5 230x5 235x5 240x5
I also did some cable fly’s and machine presses. I hit my tri’s last night real good. Going to incorporate dips during other sessions to. I want to hit at least one other part while doing a group. Example> back day also do a few sets of calves, just an example.
Back Day! A great workout IMO! Felt like I could have gone forever
12-17-08
Wide Cable Pull downs: 160x6 180x5 200x5 220x5 160x8
Cable Rows: 160x6 180x6 200x6 220x6 240x6
T-bar Row: wide grip> 70x6 90x5 115x5 125x5
inside grip> 90x8
DL’s: 225x6 275x4 315x4 355x1
the significance here is I have not done DL’s in about 4months… 405 and beyond should come easy.
One arm DB Rows: 85x5 90x5 95x5 100x5 110x5
Straight Arm Pulldowns: 50x8 60x8 70x8
One arm cable rows: 50x6 70x8 85x8 100x8
Machine Lat Pulldowns: 110x8 130x8 130x8
HyperExtensions w/bb: 50x8 50x8 50x8
NOTICE!!!
Chest and arms…Felt great! except on my bench, felt weak. DIET DIET DIET!!! Had a shitty diet all week and hardly any extra protein. I think this is a contributing factor! I KNOW I DID A LOT! NO I DO NOT! THINK I OVER DID IT!!
Bench: 135x10 225x6 265x5 285x4 300x2(1with assist)225x8 225x8
Incline DB Bench: 80x6 85x4 90x4 95x4 100x4
DB Flys: 35x8 35x8 35x8
Decline Bench BB: 225x6 235x5 245x3 WEAK!
Standing Cable Flys: 30x12 30x12 30x12
Standing Alt DB Curls: 35x6 40x6 40x6 45x5
Ez Bar PreachCurl: 75x12 95x10 100x8 100x8
Iso Curls DB: 30x5 35x5 35x5
Sitting Alt DB curls…Palms out: 30x6 30x6 30x6
Ez Bar PreachCurl: 75x till failure 3 sets
Rope pull downs: 60x8 70x8 70x8
Cable kick backs(love these!)50x6 70x5 70x6
Overhead ezbar ext: 75x10 75x10 75x10
Machine Pressdowns: 190x8 210x8 220x8
Machine Iso Curls: 40x4 40x4 40x4
And a core movement , chopper with 20lbs ball!
Ok so I have only worked out once since the 24th due to work and a lil injury but I am back and going strong. Yesterday was chest and today is going to be leg day, I can’t wait!!!
01-05-09 Pretty good workout!
Bench: 135x8 225x5 265x5 285x5 295x2(1with assist)225x8 225x8
Incline DB Bench: 80x5 85x5 90x5 95x5 100x5
(these are getting easy)
DB Flys: 35x6 40x6 40x6 40x5
Decline Bench BB: 225x5 225x5 225x3 WEAK!
Rope pulldowns: 65x8 65x8 65x8
supersetted w/bent over rope ext
ISO Cable kick backs: 50x7 50x7 50x7
Reg grip/ reverse grip/ reg grip
Cable pushdowns: 50x8 50x8 50x8
supersetted w/ reverse grip pulldowns.
Overhead db tri press: 65x8 65x8 65x8
Machine Press: 150x7 150x7 150x7
Machine Tri pushdown: 190x7 200x7 210x8 220x8
Ab machine: 20reps reg, 15reps each side obliques, 20 reg. (cut short)
30xlbs added weight.