Back & Shoulders
Deadlift 185 x 12
225 x 10
275 x 6
255 x 8
Upright EZ bar row 35/side x 10
2 sets 40/side x 8
45/side x 8
Pull Ups 3 sets +35 x 8
Dumbbell raises, lateral/front, then bentover
20 x 9/9, 9
25 x 8/8, 8
25 x 10/8, 8
Seated Cable Rows/ Standing Overhead Barbell Press
160 x 10/115 x 8
Then PT, which involved a wasted :30 before a 2 mile run.
Notes: By the time I got to the overhead press, my shoulders were so cashed I barely finished the set. Wanted to try a couple more of those supersets, but ran out of time. Good run, going against the wind the entire time on the way back, so that sucked.
Yeah, it’s Monday, but I did…
Chest & Abs
Dumbbell Bench Press 70s x 11
75s x 10
80s x 9
85s x 8
85s x 6
Decline Leg Lifts 3sets 20 w/ hold at the end
Incline bench 145 x 9
155 x 9
165 x 9
165 x 4, dropped to 155 x 4
3 sets situps to burnout
HS decline bench 70/side x 10
90/side x 9
115/side x 8
115/side x 7
4 sets 15 pushhups w/ planks
Nautilus Flyes 110 x 8, 20 bicycle crunches
110 x 6, 4 negs, 20 bicycle crunches
2.5 mile morning run
Notes: Monday chest sessions suck. Need to work on calisthenics more, but I’m torn since that won’t really help me bulk.
Posted it once, but the website fucked up.
Legs
Good workout
Back & Shoulders
Pullups +25 x 11
+25 x 10
+35 x 8
+35 x 7 (s)
+45 x 3(s)
Standing Overhead Barbell Press 115 x 10
135 x 5
145 x 2
135 x 4
Seated Cable Row 185 x 10
2 sets 200 x 8 (Strapped for second set)
205 x 6 (s)
Standing upright EZ bar row 40/side x 9
2 sets 45/side x 7
Deadlift 205 x 11
225 x 9
275 x 7
315 x 2
Seated dumbell raises, mixed side & front then bentover
2 sets 20s x 9, 10
25s x 6
Notes: Heard an audible crunch in my shoulder during the side raise, followed by pain. This cut my workout right there. Also, I have a searing pain in the back of my neck when I try to do shrugs. Anyone know what this is? Other than that, decent workout.
It was technically yesterday, but Arms & Abs, or the D-Bag Workout.
It’s been a few hours and I don’t really remember details. I know I got some good weights, including EZ bar culs with 45/side. Some 50 lb dumbbell curlls, and an 80 lb dumbbell ober head press. Dammit, I should have written this log instead of going to work.
And a treadmill 5k in the morning.
Possibly some sort of stinger, does it hurt to bring your head backwards?
It doesn’t hurt, but it does pop alot.
Chest & Abs
Warm up
Bench Press 135 x 10
225 x 1
215x 1
205 x 3
195 x 4
185 x 6
175 x 6
165 x 7
155 x 8
4 sets 25 sit ups
Incline Dumbbell Press 75s x 6
2 sets 80s x 5
85s x 3
70s x 7
Decline Leg Lifts 3 sets x 20
HS Isolateral Decline Bench 90/side x 10
115/side x 9
3 sets standing side bends w/plate 12/side
Nautilus Flyes 125 x 8, 20 bicycle crunches
110 x 9, 20 bicycle crunches
20 pushups, front plank
20 pushups, left plank starting with 9 bends
20 pushups, right plank starting with 9 bends
19 pushups, front plank
Notes: Good weights no bad pain. Enjoyed the work. Love Sunday workouts, no one’s in my way at the gym.
Legs
Warmup
Squat 135 x 12
255 x 1
245 x 1
235 x 2
225 x 3
215 x 3
205 x 5
195 x 5
185 x 6
Calf raises- a lot of weight & reps, I did 355 x 9 for the last set. But it was on smith machine and a box.
HS Isolateral Kneeling Hamstring Curl 50/side x 11
60/side x 9
65/side x 9
HS Isoteral Calf rase/leg press 145/side x 10/10
160/side x 10/9
170/side x 9/8
170/side x 9/7
Two mile run, little more than medium pace on tradmill.