Going to try and keep things updated… I like this work out, I feel good and I am seeing body comp changes. Need to implement the cardio and abs back in soon.
MON: Sept 14 09 quads/hams
Squats:135x10wu 245x8 265x6 280x4 315x2 185x12
ISO Leg Curls: 65x8 75x6 85x4 95x3 50x15
ISO Leg Ext: 65x8 75x6 95x4 110x4 45x20
Tues: Sept 15 09 back/shoulders/calves Killer workout! Worked out w/a buddy we feed off of each other.
DeadLifts:185x8wu 315x8 345x6 375x4 390x3 185x17 Straps used last two heavy sets
Shrugs: 245x8 315x6 345x4 405x3 225x35 straps used the last four sets
Front Raises: 35x8 40x6 45x4 50x3 25x13
Side Raises: 30x8 35x6 40x4 45x2 20x24
Rear Delt Machine(reverse pec deck): 145x8 150x6 155x4 165x2 115x15
Calf Raises DB’s(5 sets of 12): 100’s
Wens: Sept 16 09 Back/Biceps
Behind the neck pull downs:200x8 210x6 210x4 220x3 120x20 used straps last two heavy sets due to suck ass equipment. 220 did not get pulled down all the way.
Front lat pulldowns: 210x8 220x6 250x4 270x2 130x22 used strap the last two sets, see above…
Seated Rows: 230x8 250x6 270x4 285x3 140x23 stack only goes 260lbs had to add a 25lb plate… that felt good!
Bicep curls straight bar: 105x8 105x6 110x4 115x3 85x15 these felt heavier than usual,
Preacher curls: 75x8 85x5 95x4 110x2 60x16 again felt heavier than usual
Alt seated DB curls: 35x8 40x6 45x4 50x3 25x12 used some body english on the 50’s
MON: Sept 21 09 quads/hams
Squats:135x10wu 250x8 270x6 285x4 320x3 190x20. 325 went up easy… getting back to 405!
ISO kneeling Leg Curls: 70x8 80x6 90x4 100x3 60x13
ISO Leg Ext: 75x8 85x6 105x4 115x3 55x16
So yesterday was DL’s, couldn’t wait to hit the gym and get 405 for 3 or more maybe. Especially since 390 for 3 last week was pretty easy. With my FTW attitude I am now in some serious pain with my lower back…I really dont know what the fuck happend but here is how it went.
Tues: Sept 22 09 back/shoulders
DeadLifts:185x8wu 315x8 350x6(super easy) 385x1(it was like it weighed 1000lbs, and my lower back clinched up so bad) so I stretched a little and went down to 365 for 5 and 315 for 8. FAIL!!!
Shrugs: 275x8 325x6 350x4 415x3 230x22 straps used the last four sets
Front Raises: 30x8 20x10 20x10 20x10
I felt like crap after the DL’s, finished with the shrugs and tried shoulders but they still hurt. The fucked up thing is, I was geeked up and ready to smash this workout! Now, because my back hurts, I dont know if working out tonight is going to happen!
Did some back last night no DL’s though. I used the seated back ext to warm up with, 4 sets 20 reps low weight. Also did some bi’s. Felt good afterwards and feel good today, lower back is a lil sore though. Going sat to do light workout again and get back to business on Monday!
These vids shot in the summer 2010. Sad to say I was not going to the gym prior to these vids. The workouts in the vids were the start to a higher dedication. Then my knee was like F-U!! Knee surgery Sept 24 2010. It took me a few weeks before I had the “WANT TO”, to do anything physical.
I did some workouts during my off time 99 percent upper body, I will post those vids later. Physical therapy was very helpful. My diet, it is getting better, still have some off days. I cook for the week now and get my meals planned out two days ahead. I don’t ever plan on competing, at least not on stage. Life is a competition in it self. Just waiting to break out my shell, hope this is the year.
Stats as of this week.
34yrs young
5ft 5in
204 nekked. bf% alot.
flat bb bench: 315 for 2
Inclince bb bench: 225x5
Decline bb bench: 245x5 not done these for a 1.5yrs
Incline DB bench: 100x5
Incline db fly: 50x5
Standing Shoulder press bb: 205x4
Seated Shoulder press db: 85x5
Front raises: 40x8
Side raises: 40x6
BB shrugs: 405x8
11 dead hang pull ups.
DL-205x5
Wide Grip pulldowns: 240x4
tri bar cable rows: 260x4
Bent over BB rows: 210x5
Lost lots of strength and tons of muscle in the ol left leg.
Hack squats no plates x10
HS seated leg press: 25x10
Leg ext: 30x10
Leg curl 40x10
Body squats x50
All my workouts so far this year have been on point, not one bad session. Using fat gripz in my workouts, those things are amazing. Can’t wait to hit the tire and sledge and drag the sled, in a few more months.
