Lookin strong!
Thanks bro, just trying to keep truckin!
Back day 3/4/09
Deadlifts:225x6 395x2 365x5 365x5 365x5 225x10
Wide Pulldowns: 160x8 160x10 160x10 160x10
Seated Cable Rows: 160x8 180x10 200x10 220x10
HammerStrength seated rows: 90x10 90x10 90x10 90x10 (used all four grips with 15 second rest between sets)
DB rows: 100x8 100x10 100x10 100x10
StraightArm pulldowns:60x10 60x10 60x10 60x10
Hypers:40x12 40x12 40x12
Machine Lat Pulldowns: 130x10 130x10 130x10 13x10
Seated machine rows: 135x10 135x10 135x10
used three grips 30 sec rest between sets
Bi’s 3-5-09
Seriously lacking in size and strength
Thinking of doing a 5x5 approach to shock them!!
21’s ezbar: 65 65 75
Machine Curls elbows shoulder high: 50x10 50x10 55x12
Preacher Curl Ezbar: 65x12 85x10 85x10 85x8
Hammer Curls:45x8 45x8 50x8 (shoulders hurt)
Cable Curls Slow: 45x10 55x10 65x12
Half Curls BB: 70x10 70x10 70x10
Preacher Curls Ezbar: 85x8
Alt DB curls: 40x8 45x8 45x8
Hanging Pull-ups 3sets: top 15sec middle 20sec low 15 sec
I have not worked out for a week and 4 days now and I am feeling like shit, I have been sick this last week, so sick that I have done really nothing but work and sleep. I started feeling better this week and now I am pretty much good to go and I am ready to get back to the IRON, back to the Monster Building!
I have to be honest with myself, I do not feel like I have been giving a 100%, maybe around the 85% range is fair to say. I could use these life excuses like stress, school, work, my girlfriend, my kids ugh, my ex UGH! But I will not use these things like I might have in the past. I am a big proponent of accountability.
Either you choose to do something or you don’t! 100%…I like to fool myself and tell myself, no, swear to myself that I gave 100% in everything I do. But this is not the case, I have half assed my way through life, like I was actually scared of success. High school drop out, military drop out, WTF!! Well enough ranting, acountability that is my belief. I am the one that is accountable for me, not you, not this site, not family or friends, ME, fucking ME. There is nothing before and nothing after… just ME.
Chest day, first workout since the 5th.
3-17-09
BenchPress:135x12 305x5 275x5 275x6 275x5 255x8
InclineBenchPress:185x5 225x6 205x5 205x5 205x5
DeclineBenchPress:185x10 225x8 225x6 225x5 245x5
InclineFlys:25x10 35x10 40x10
HammerStrengthPress:2plates a side: 3sets of 10
Machine Flys: 130x10 110x12 110x12
StandCable Flys: 3 sets of 12 at 25lbs slow and good squeeze.
Back DAY! short and not as productive as I would have liked. I tore my hands up deadlifiting in the middle of my sets. Finished up the workout though! 3-18-09
DL’s: 225x8 395x2(real good reps) 365x4 365x4 365x3(RIP!) 225x10
WideGrip Pulldowns: 160x8 180x8 180x8 180x8
Seated Rows(vbar) 160x8 180x8 200x8 220x8
Straight Arm pulldowns:70x10 70x10 70x10
Machine seated rows:130x8 130x8 130x8 inside and outside grip.
Machine Lat pulldowns: 130x10 130x10 130x10
3-18-09 Legs… endurance sucked!! Would like to blame it on that fact I am still not feeling 100%, but it could be that I have not done legs consistently.
FrontSquats:135x10 185x6 205x5 225x5 225x5
love these! first time in squat rack, not back or knee pressure at all.
LegPress:270x15 270x15 270x15
ss/ calve press
HackSquat: 270x10 270x10 270x10
ss/w calve raises
Standing Iso LegCurls: 50x12 50x12 50x12
LegExt: 50x12 50x12 60x12
Sitting LegCurls: 90x15
Still hitting the Iron, but the last few months have been busy and dealing with inuries. Getting back to business.
7.13.09
Flat Bench: 320x2 300x5 235x10 235x10 240x8
Incline DB Flyes: 50x8 50x8 50x8
Incline DB Press: 105x5 90x6 90x5 85x7 85x6
Decline DB Press: 75x8 75x8 75x6 75x6 75x5
Tri Reverse grip pulldowns: 50x12 50x10 50x10
ss/w
Tri Pushdowns:50x10 50x10 50x12
Body weight dips: 3x10
Did back on tues and killed it… trying to work on volume and weight increase, not just weight.
DL’s
Pulldowns
Cable Row
Hammer Strength Row all 4 grips
Reverse BB row
BB row
Machine Row high and low
Hypers
Tonight is shoulders and possibly some bicep work…
Chest last night, not so great everything was heavy! quick work out had shit to do
BP
325 miss, 320 1, 300x 4 275x5 225x10 225x8 235x7
Incline BP: 225x 5x5 not bad for me
Incline DB Flys: 50 3x8
Decline DB press: 75 4x8
Back tonight, will post numbers.
Another great back day! 7-21-09
DL: 135x15 225x10 315x10 405x1(PR)tried another single but failed, 365x5 315x8
Vbar pulldowns: 160x12 180x8 180x8 200x8 240x4
WIDE Cable Rows: 160x10 180x10 180x10 200x8
One arm DB rows: 90x10 90x10 90x10 could have went heavier but had not done these for a while.
Machine low ISO rows:each side: 80x10 80x12 80x12
Hammer Strength high rows: 3plates each side, four sets of 8
Machine Lat Pulldowns: 150x10 150x10 150x10 170x10
Slightly bent over straight arm pulldowns: 60x10 60x10 60x10 60x10: this killed my back, help makes the V pop!
I also did two sets of 12 supinated grip chin-ups at home later that evening.
Shoulders and Bi’s 7-22-09
Did some stretching and light warm ups.
Seated DB Press: 55x10 80x8 80x6 75x8 75x9
DB Front Raises: 35x8 35x8 40x8 35x8
DB Side Raises: 30x8 25x8 25x8 25x8
Cable Front Raises(low weight)50x10 50x10 50x10
Standing Military Press: 135x10 155x8 165x8 135x10 just getting my shoulders ready for the weeks to come.
BB Shrugs: 135x15 225x10 225x10 245x10----these hurt my right pec…
DB Shrugs: 90x12 95x12 100x10 did not hurt right pec as much
Hammer Strength Shrugs: 3plates each side: 3x10
Standing Alt DB curl: 50x6 45x8 40x8 40x8
Preacher Curl ez bar: 95x8 95x8 95x10 inside,outside,inside grip
Seated Alt Curls: 30x10 30x10 30x10
Machine ISo Curls: 65x8 65x8 65x8
Machine Preacher Curls: 125x7 115x8 100x8 95x10
Did light leg work on Sat 7 25 09
chest and tri’s 7-27-09
Flat Bench:135x12 305x4 275x6 275x5 255x8 255x8
Incline DB Bench: 95x5 95x5 90x8 100x6 95x4
Incline DB Flys: 40x12 40x12 40x12
Cable Flys High and Mid: 25x12x3 25x12x3
Rope Pulldowns dropsets: 60x10>50x10>40x10>30x15 three sets
Rope pullovers: 60x12x3
Skull Krushers ezabr: 75x10 75x10 75x10
ss/w close grip bench: 75x12 75x12 75x12
Body weight dips: 3 sets of 10
Machine Pushdowns: 150x12x3
Changed up the work outs… I will post the routine after my second week, will post new pics also.
“ONWARD and UPWARD”
Ok so I am doing a new routine, just to do something new… 4 day split… 2 on, 1 off, 2 on, 2off.
For the most part the workouts are quick… the last workout of the week is the longest. I am sticking with this workout for at least 8 weeks. It is new and interesting and I really look foward to seeing the progress I get out of this routine.
Some of my numbers are low, especially legs, have only worked legs three times in about a year…big time slacker!! I know this is a cut n paste routine but I like it and it is something new for me to do…I forgot how hard it is not to do more than what your routine calls for.
10 mins of stretching before and after training.
5 sets for each exercise, each set gets progressively heavier. 1st set 8reps, 2nd set 6reps, 3rd set 4reps, 4th set 2 reps, 5th set 50% weight of first set until failure.
20 mins of cardio after each workout.
MON: quads/hams
Squats
Leg Curls
Leg Ext
Abs
Tues: back/shoulders/calves
DeadLifts
Shrugs
Front Raises
Side Raises
Calf Raises(5 sets of 12)
Wensday off
Thurs: Back/Biceps
Behind the neck pull downs
Front lat pulldowns
Seated Rows
Bicep curls straight bar
Preacher curls
Alt seated DB curls
Abs
Friday: Chest/Tri’s
Flat Bench
Incline Bench
Incline DB Press
Dips(weighted)
Tricep cable pushdowns
Calf Raises (5 sets of 12)
the above routine is nice for me, I am seeing results on both ends, looking and feeling good. Now if I can just STAY IN THE FUCKING GYM!!!
Since I started a have missed a few days here and there but sticking with it…
Tues: back/shoulders/calves
DeadLifts: 135x12wu 300x8 335x6 375x4 390x2
Shrugs: 225x8 245x6 265x4 285x2 185x20 the DL’s are killing my grip for this,
I know I could hit 4plates easy with straps.
Front Raises: 30x8 35x6 40x4 45x2 25x18 with all the pain I get from my shoulders these do not hurt.
Side Raises: 25x8 30x6 35x4 40x2 20x15 never thought I could hit 40lbs without significant pain…
Calf Raises(holding 80lb db’s) 5x12 NO Cardio today.
Because FUCK ASS GOLD’S GYM decided to close at 10p on the weekdays and I get off at 9p, I am missing workouts because of it, I am going to switch the days of the routine around.
Sat: quads/hams
Sun: back/shoulders/calves
Monday off
Tues: Back/Biceps
Wens: Chest/Tri’s
Well I have been going to the gym just when ever I can get there. Here are the numbers from the beginning.
Had a KILLER DL Shrug and Shoulder workout yesterday.
I started lighter than normal because of some pain and time off. Things have gotten much better!
MON: Aug 10 09 quads/hams
Squats: 135x10 wu 225x8 245x6 265x4 285x2 first time I seriously worked legs in months.
ISO Leg Curls: 60x8 70x6 80x4 85x2 30x15
ISO Leg Ext: 60x8 70x6 80x4 100x3 30x20
Abs: for diff exercises about 40 reps each… 20 min cardio
Tues: Aug 11 09 back/shoulders/calves
DeadLifts:135x8wu 275x8 315x6 335x4 365x2 135x20
Shrugs: 225x8 245x6 265x4 285x2grip sucked need to re-grip twice
Front Raise: DID NOT DO I ADDED THE SHOULDER WORK TO THE ROUTINE THE NEXT WEEK
Side Raises
Calf Raises DB’s(5 sets of 12) 50x12 60x12 70x12 80x12 90x12
Wensday off
Thurs: Aug 13 09 Back/Biceps
Behind the neck pull downs:100x15wu 160x8 170x6 180x4 180x3 85x23
Front lat pulldowns: 180x8 200x6 220x4 240x2 the grip that is on that bar twists on any heavy weight, SUCKS!!
Seated Rows:200x8 220x6 240x4 260x3 120x20
Bicep curls straight bar: 85x8 105x6 115x4 125x2UGLY 65x20
Preacher curls:60x8 80x6 90x4 100x2 50x25
Alt seated DB curls:20x8 25x6 30x4 35x3 15x13
Abs
Friday: Aug 14 09 Chest/Tri’s
Flat Bench
Incline Bench
Incline DB Press MISSED THIS WORKOUT!!
Dips(weighted)
Tricep cable pushdowns
Calf Raises (5 sets of 12
MON: Aug 17 09 quads/hams
Squats:135x10wu 235x8 250x6 270x4 300x2 135x20
ISO Leg Curls: 70x8 75x6 85x4 90x2 35x20
ISO Leg Ext: 70x8 80x6 90x4 105x3 35x20
Abs: four diff exercises about 40 reps each… 20 min cardio
Tues:Aug 18 09 back/shoulders/calves
DeadLifts:135x8 wu 285x8 320x6 345x4 375x2 145x20
Shrugs: 245x8 265x6 285x4 305x2 UGLY last two sets… grip sucks!
Front Raises: 30x8 35x6 40x4 45x2 15x12
Side Raises: 20x8 25x6 30x4 35x2 15x28
Calf Raises DB’s(5 sets of 12): 90’s
Wensday off
Thurs: Aug 20 09 Back/Biceps
Behind the neck pull downs:180x8 185x6 190x4 200x3 90x27
Front lat pulldowns: 200x8 220x6 240x4 245x2 120x25
Seated Rows: 220x8 240x6 260x4 270x3 120x21
Bicep curls straight bar: 90x8 95x6 105x4 115x2 65x22
Preacher curls: 70x8 80x6 90x4 110x2 50x22
Alt seated DB curls: 25x8 30x6 35x4 40x4 20x13
Abs 5 diff exercises about 40 reps each… 20 min cardio
Friday: Aug 21 09 Chest/Tri’s
Flat Bench: 135x10wu 225x8 245x6 275x4 280x2 135x17
Incline Bench: 185x8 175x6 175x4 135x10 for some reason my tris gave out and shoulders hurt bad
Incline DB Press:65x8 75x5 70x5 70x4 60x6 very weak…
Dips(weighted): BWx8 BWx6 BW+10x5 BW+15x4 BWx10
Tricep cable pushdowns: 60x8 70x6 85x4 90x2 50x15
Calf Raises DB’S (5 sets of 12): 90’s