Friday: Arms
in-human smith presses
Me:
75x12
95x10
115x8
135x6
Friend:
95x12
115x10
135x8
175x10
Levrone’s “Old School” Pullovers
Me:
30x10
40x8
50x12
Friend:
40x10
50x8
60x12
pushdowns
Me:
60x12
80x12
110x12
Friend:
60x12
90x12
120x12
BB EZ curls
Me:
35x12
45x8
65x8
Friend:
55x10
65x8
85x12
one-arm DB preachers
Me:
20x12
30x10
40x8
Friend:
20x12
30x10
40x10
pinwheels
Me:
10x12
20x10
30x8
Friend:
10x12
20x10
30x12
Me and my friend are both doing the pull overs differently. He is doing it the same way Levrone did in his video. While I’m doing it with my whole body on the bench not just my upper back. Is there any truth to Pull overs expanding the ribcage?
Monday: chest/back
BB incline bench
Me:
65x12
95x8
105x7
Friend:
75x12
95x10
105x6
145x8
BB flat bench
Me:
75x12
85x8
110x8
Friend:
95x12
115x8
135x6
170x5 (My friend is gonna move the weight back to 165 lbs)
Lat pull-down machine
Me:
60x12
75x10
90x8
120x12
Friend:
75x12
90x10
105x8
150x12
T bar rows
Me:
45x10
70x10
100x12
Friend:
70x10
90x8
125x12
Reverse pecs Dec
Me:
3(stacks)x12
5(stacks)x10
7(stacks)x8
9(stacks)x8
Friend:
3(stacks)x12
5(stacks)x9
7(stacks)x6
9(stacks)x8
Man today was just complete fail, bench either went down or didn’t move for us. And by the time we got to Reverse pecs Dec we were drained.
Wednesday: Legs
Standing calf raise machine
Me:
12(stacks)x12
14(stacks)x10
16(stacks)x8
19(stacks)x15
Friend:
12(stacks)x12
14(stacks)x10
16(stacks)x8
19(stacks)x15
lying leg curl machine
Me:
3(stacks)x12
6(stacks)x10
9(stacks)x10
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
BB Back Squats
Me:
95x10
Friend:
135x12
185x8
225x6
315x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
210x10(pause)
210x5(pause)
210x5(pause)
Total 20 reps
I pulled a muscle in my lower back while sleeping and when i woke up this morning my lower back hurt like hell I’m glad i didn’t have to go to work today but i still couldn’t do any squats to parallel. Even the standing calf raise hurt my lower back a little.
Thursday: Delts,Traps
Smith High incline presses
Me:
Friend:
75x12
105x9
125x7
155x12
DB Lateral raise
Me:
Friend:
10x12
20x8
30x10
Reverse pecs deck
Me:
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
Shrugs Plate Loaded Machine
Me:
Friend:
90x12
140x8
180x12
200x8 (Lost Grip on left hand)
Weighted crunch machine
Me:
Friend:
75x12
90x12
105x12
135x12
Matthaeus’s lower back pain has continued to get worse so i went to the gym by myself today. Hopefully if he takes a few days off he will feel better on Monday if not i think it’s time he pays a visit to his doctor.
Friday: Arms
in-human smith presses
Me:
Friend:
95x12
115x10
135x8
185x10
Levrone’s “Old School” Pullovers
Me:
Friend:
45x10
55x8
65x12
pushdowns
Me:
Friend:
80x12
100x12
120x12
BB EZ curls
Me:
Friend:
55x10
65x8
85x12
one-arm DB preachers
Me:
Friend:
15x12
25x10
35x12
pinwheels
Me:
Friend:
15x12
25x10
35x12
Alright Matt is still out due to his lower back but he is going with me on tommorow. I’m going to try straight BB curls instead of Ez cause my forearm pain continued to hurt after the workout today.
Monday: chest/back
BB incline bench
Me:
Friend:
75x12
95x10
105x6
145x9
BB flat bench
Me:
Friend:
95x10
115x8
135x7
170x5
Lat pull-down machine
Me:
Friend:
90x12
105x10
120x8
150x12
T bar rows
Me:
Friend:
70x10
90x8
125x12
Reverse pecs Dec
Me:
Friend:
3(stacks)x12
5(stacks)x9
7(stacks)x6
9(stacks)x12
Wednesday: Legs
Standing calf raise machine
Me:
Friend:
13(stacks)x12
15(stacks)x12
17(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
BB Back Squats
Me:
Friend:
185x10
225x8
275x6
315x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x20
Total 20 reps
Yep 225x20 no rest it was brutal and i felt nauseous after and had to lay down in the locker room.
Thursday: Delts,Traps
Smith High incline presses
Me:
Friend:
75x12
105x8
125x6
160x9
DB Lateral raise
Me:
Friend:
10x12
20x8
30x12
Reverse pecs deck
Me:
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
Shrugs Plate Loaded Machine
Me:
Friend:
90x12
140x8
180x12
200x12
Weighted crunch machine
Me:
Friend:
95x12
110x12
125x12
135x12
Friday: Arms
in-human smith presses
Me:
Friend:
95x12
115x10
135x8
190x10
Levrone’s “Old School” Pullovers
Me:
Friend:
40x10
50x10
60x8
70x9
pushdowns
Me:
Friend:
80x15
100x12
120x12
BB Machine curls
Me:
Friend:
45x10
70x10
90x9
one-arm DB preachers
Me:
Friend:
20x12
30x10
40x12
pinwheels
Me:
Friend:
15x12
25x10
35x12
Monday: chest/back
BB incline bench
Me:
75x12
95x8
110x5
Friend:
75x12
95x10
115x6
145x10 (nothing but a peanut)
BB flat bench
Me:
75x12
95x8
115x5
Friend:
95x10
115x8
135x7
170x5
Lat pull-down machine
Me:
75x12
90x10
105x8
135x6 (fail)
Friend:
90x12
105x10
120x8
150x12
T bar rows
Me:
45x12
70x10
90x12
Friend:
70x10
90x8
125x12
Reverse pecs Dec
Me:
3(stacks)x12
6(stacks)x12
9(stacks)x12
Friend:
3(stacks)x12
6(stacks)x12
9(stacks)x12
Wednesday: Legs
Standing calf raise machine
Me:
13(stacks)x12
15(stacks)x12
17(stacks)x12
19(stacks)x12
Friend:
13(stacks)x12
15(stacks)x12
17(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
3(stacks)x12
6(stacks)x10
9(stacks)x10
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
BB Back Squats
Me:
95x10
115x8
145x5
Friend:
185x10
225x8
275x6
325x8
Widow Maker BB Back Squats
Me:
Total 0 reps
Friend:
225x20
Total 20 reps
Thursday: Delts,Traps
Smith High incline presses
Me:
75x12
95x10
115x12
Friend:
95x12
115x8
135x6
160x9
DB Lateral raise
Me:
10x12
15x10
20x6 (fail)
Friend:
10x12
20x10
30x12
Reverse pecs deck
Me:
3(stacks)x12
6(stacks)x10
9(stacks)x10
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
Shrugs Plate Loaded Machine
Me:
90x12
140x8
180x12
Friend:
90x12
140x8
180x12
210x12
Weighted crunch machine
Me:
60x12
75x12
90x12
120x12
Friend:
90x12
105x12
120x12
145x12
[quote]Matthaeus wrote:
Friday: Arms
in-human smith presses
Me:
Friend:
95x12
115x10
135x8
185x10
Levrone’s “Old School” Pullovers
Me:
Friend:
45x10
55x8
65x12
pushdowns
Me:
Friend:
80x12
100x12
120x12
BB EZ curls
Me:
Friend:
55x10
65x8
85x12
one-arm DB preachers
Me:
Friend:
15x12
25x10
35x12
pinwheels
Me:
Friend:
15x12
25x10
35x12
Alright Matt is still out due to his lower back but he is going with me on tommorow. I’m going to try straight BB curls instead of Ez cause my forearm pain continued to hurt after the workout today.[/quote]
Straight bar curls are usually worse than EZ in the forearm-pain department… Switch to alternating DB curls (possibly with an offset grip, that is, thumb and index finger touching the inside of the innermost plate of the DB… You can do them normally for now if you want, though).
How are things going for you guys overall?
[quote]Cephalic_Carnage wrote:
Matthaeus wrote:
Friday: Arms
in-human smith presses
Me:
Friend:
95x12
115x10
135x8
185x10
Levrone’s “Old School” Pullovers
Me:
Friend:
45x10
55x8
65x12
pushdowns
Me:
Friend:
80x12
100x12
120x12
BB EZ curls
Me:
Friend:
55x10
65x8
85x12
one-arm DB preachers
Me:
Friend:
15x12
25x10
35x12
pinwheels
Me:
Friend:
15x12
25x10
35x12
Alright Matt is still out due to his lower back but he is going with me on tommorow. I’m going to try straight BB curls instead of Ez cause my forearm pain continued to hurt after the workout today.
Straight bar curls are usually worse than EZ in the forearm-pain department… Switch to alternating DB curls (possibly with an offset grip, that is, thumb and index finger touching the inside of the innermost plate of the DB… You can do them normally for now if you want, though).
How are things going for you guys overall?
[/quote]
Squat good, bench bad, everything else alright, 3 inch’s off each of our waists while maintaining almost the same weight (within 5 lbs).
Friday: Arms
in-human smith presses
Me:
75x12
95x10
115x8
140x3
Friend:
95x12
115x10
135x8
195x5
Levrone’s “Old School” Pullovers
Me:
30x10
40x8
50x12
Friend:
50x10
60x8
70x12
pushdowns
Me:
70x12
90x12
110x12
Friend:
90x12
110x12
130x12
BB Machine curls
Me:
45x10
70x10
90x12
Friend:
45x10
70x10
90x12
one-arm DB preachers
Me:
20x12
30x10
40x8
Friend:
20x12
30x10
40x10
pinwheels
Me:
10x12
20x10
30x8
Friend:
10x12
20x10
35x12
Monday: chest/back
BB incline bench
Me:
65x12
95x8
105x8
Friend:
75x12
95x10
105x6
145x10
DB flat bench
Me:
15x12
25x10
35x10
Friend:
30x12
40x10
50x10
Lat pull-down machine
Me:
60x12
75x10
90x8
120x12
Friend:
75x12
90x10
105x8
150x12
DB rows
Me:
15x12
25x12
35x12
Friend:
30x12
40x12
50x12
Reverse pecs Dec
Me:
3(stacks)x12
5(stacks)x10
7(stacks)x8
9(stacks)x8
Friend:
3(stacks)x12
5(stacks)x9
7(stacks)x6
10(stacks)x12
Starting dumbbells and they pretty much kicked our ass, really hard to keep them from moving around. Hopefully if we can bring up our lifts with Dumbbells it will transition over to our BB lifts and we can break through some plateaus.
Wednesday: Legs
Standing calf raise machine
Me:
13(stacks)x12
15(stacks)x12
17(stacks)x12
19(stacks)x12
Friend:
13(stacks)x12
16(stacks)x12
19(stacks)x12
19(stacks)x12
lying leg curl machine
Me:
3(stacks)x12
6(stacks)x10
9(stacks)x12
Friend:
3(stacks)x12
6(stacks)x10
9(stacks)x12
BB Back Squats
Me:
95x10
115x8
135x8
155x8
Friend:
185x10
225x8
275x6
325x8
Widow Maker BB Back Squats
Me:
135x6
135x4
135x5
135x5
Total 20 reps
Friend:
235x10
235x5
Total 15 reps
My friend went lower and slower on his 325. But when it came down to widow makers he was basically just breaking at the hips and going down 2 inch’s so i told him he had enough for the day. Also i did all my squats on a hack squat machine so that my back could have more time to heal and so i could finish the whole workout.
Thursday: Delts,Traps
Smith High incline presses
Me:
75x12
95x10
115x12
Friend:
95x12
115x8
135x6
160x11
DB Lateral raise
Me:
10x12
15x10
20x10
Friend:
15x12
20X10
25x8
30x12
Reverse pecs deck
Me:
3(stacks)x12
6(stacks)x10
9(stacks)x7
Friend:
3(stacks)x12
6(stacks)x10
10(stacks)x12
Shrugs Plate Loaded Machine
Me:
90x12
140x8
180x12
230X5
Friend:
90x12
140x8
180x12
230x12
Weighted crunch machine
Me:
90x12
Friend:
90x12
105x12
120x12
150x12
Friday: Arms
in-human smith presses
Me:
75x12
95x10
115x8
140x5
Friend:
95x12
115x10
135x8
195x10
Levrone’s “Old School” Pullovers
Me:
30x10
40x8
55x12
Friend:
50x10
60x8
75x12
pushdowns
Me:
70x12
90x12
110x12
Friend:
80x12
100x12
120x12
DB hammer curls
Me:
10x10
15x8
25x10
Friend:
20x10
25x8
30x10
one-arm DB preachers
Me:
25x12
30x10
40x10
Friend:
25x12
30x10
40x10
pinwheels
Me:
10x12
20x10
30x10
Friend:
15x12
25x10
35x12
Monday: chest/back
DB incline bench
Me:
Friend:
30x12
40x10
50x10
DB flat bench
Me:
Friend:
30x12
40x10
50x10
Lat pull-down machine
Me:
Friend:
90x12
105x10
120x8
150x12
DB rows
Me:
Friend:
30x12
40x12
50x12
Reverse pecs Dec
Me:
Friend:
4(stacks)x12
6(stacks)x10
8(stacks)x8
10(stacks)x12
Matthaeus is away this week so I’ll be lifting by myself which is why i used dumbbells for the incline press.