uesday: Back/Bis
Lat pulldown:
105x12
135x10
165x10
195x8
225x6 (sweet ass!)
DB rows:
60x12
70x10
80x8
HS machine shrugs:
135x12
225x10
315x10
365x6
DB preacher curls:
15x15
25x10
35x10
45x10 (only got 7 with my left arm)
Pinwheels:
15x15
25x10
40x10
Well i decreased the volume of my workout…and it appears I’m back to my old self again. Along with a new big ass PR on the pulldown. Looks like C_C was right…yet again. Also used gloves on the shrugs and was able to get more reps out so the gloves stay.
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x12
10(stacks)x10
12(stacks)x10
Leg extension
8(stacks)x12
10(stacks)x10
12(stacks)x10
BB back squats
140x12
230x8
320x4
370x1 (lost balance because i leaned forward a bit to much getting up)
Ab wheel
Body weight x Failure
Body weight x Failure
Body weight x Failure
Body weight x Failure
So ya the squats caused no pain. Just did a very light squat workout with not much volume just to test it out. Doubt a lost much strength if any.
Thursday: Delts/Tris
Power squat push press:
135x12
225x12
315x10
Side lateral raise:
15x15
25x12
35x10
Smith CGBP
135x12
185x8
225x4
235x6
Seated DB overhead extension
60x12
70x10
80x8
90x10
Pushdowns
100x15
120x12
140x10
Friday: Back/Bis
Deadlifts:
140x8
230x6
320x4
370x2
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
Incline offset curls
10x12
20x10
30x10
Concentration curls:
30x12
40x10
50x10
Monday: chest/Tris
BB Flat bench
100x10
140x10
190x5
210x5
230x6 (100% legit)
BB incline bench
100x10
140x10
160x5
190x6 (100% legit)
Pec deck
10(stacks)x12
10(stacks)x12
12(stacks)x12
13(stacks)x7
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x14
Today was a solid day all around good benching with no help at all from the spotter. I had such a deep burn in my calves today i literally couldn’t get that final rep out. Also ya I’m done with ab wheels i always seem to feel them more in my triceps then my abs.
Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
DB rows:
65x10
75x8
85x8
HS machine shrugs:
135x12
225x10
315x10
365x7
DB preacher curls:
15x15
25x10
35x10
45x10 (only got 5 with my left arm)
Pinwheels:
15x15
25x10
35x10
40x10 (felt easy gonna move it on up next week)
I was talking to one of the guys i met in the gym between sets and he was doing the stack loaded dip machine. I went on to give it a shot at maximum weight and the cable snapped and i broke the machine…oops?
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x12
8(stacks)x12
10(stacks)x10
12(stacks)x10
Leg extension
10(stacks)x12
10(stacks)x12
12(stacks)x10
13(stacks)x10
BB back squats
135x10
225x8
315x6
365x4
Random abdominal stuff
So turns out i was wrong and the pins don’t in fact weigh 2.5 lbs each. guess you can negate 5 lbs to all my squats, bench presses and deadlifts the last few weeks. To bad posts can no longer be edited.
Thursday: Delts/Tris
Power squat push press:
135x12
225x12
325x8
Side lateral raise:
20x15
30x10
40x8
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x10
Smith CGBP
135x12
185x8
235x6
Seated Cable overhead extension
2(stacks)x15
4(stacks)x12
6(stacks)x10
Pushdowns
100x15
120x12
140x7 (was using less forward lean to better hit Tris)
Saw Matthaeus in the gym today lol. He finally got a rep out of 135 lol. Except his skinny cousin got 2 reps just before that…looks like it’s on. On another note while i know CGBP works i just never feel that burn or soreness in the triceps while I’m doing them like i would feel if i was doing extensions or pushdowns. Wonder why that is.
Friday: Back/Bis
Deadlifts:
140x8
230x6
320x4
370x2
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
Incline offset curls
15x12
25x10
35x10
Seated cable curl machine:
30x12
45x10
60x10
Monday: chest/Tris
BB Flat bench
115x10
135x10
185x5
205x5
230x3 (a legit 230 not counting pins)
BB incline bench
115x10
135x10
155x5
190x4 (a legit 190 not counting pins)
Pec deck
10(stacks)x12
10(stacks)x12
12(stacks)x12
13(stacks)x10
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
You know some days i feel like i have a really solid set up when i bench and then other days i just don’t feel it. Today was one of those days i just felt wobbly.
Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
DB rows:
60x10
70x8
80x8
90x6
HS machine shrugs:
135x12
225x10
315x10
365x10
DB preacher curls:
15x15
25x10
35x10
45x7 (only got 5 with my left arm again probably going to switch these out)
Pinwheels:
15x15
25x10
35x10
45x10
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x12
10(stacks)x10
10(stacks)x10
12(stacks)x10
Leg extension
10(stacks)x12
10(stacks)x12
12(stacks)x10
13(stacks)x10
BB back squats
135x10
225x8
315x6
375x4
Random abdominal stuff
I took a deep inhale at the top of my squats today and a big exhale on the way up, then rinse and repeat. Definitely made the lift feel more smooth.
Thursday: Delts/Tris
Power squat push press:
135x12
225x12
325x10
Side lateral raise:
20x15
30x10
40x10 (some loose form was used)
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x10
Smith CGBP
135x12
185x10
245x6
Seated Cable overhead extension
2(stacks)x15
4(stacks)x12
6(stacks)x12
Pushdowns
100x15
120x12
140x12
Friday: Back/Bis
Deadlifts:
135x8
225x6
315x4
365x3
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
Incline offset curls
20x12
30x10
40x10
Seated cable curl machine:
30x12
45x10
60x10
Monday: chest/Tris
BB Flat bench
115x10
135x10
185x5
205x5
230x4
BB incline bench
115x10
135x10
155x5
190x5
Pec deck
10(stacks)x12
10(stacks)x12
12(stacks)x12
13(stacks)x6 (to heavy)
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Tuesday: Back/Bis
Lat pulldown:
105x12
135x8
165x8
195x6
225x6
DB rows:
65x8
75x8
85x6
95x6
HS machine shrugs:
135x12
225x10
315x10
365x6
Pinwheels:
15x15
25x10
35x10
45x10
Seated cable curl machine:
30x12
45x10
60x10
Random abdominal stuff
Gonna cut out the cable curls and just hit pinwheels and incline offset curls twice a week those two variations really leave me feeling like i just gave my arms and forearms a beating.
Wednesday: Legs
Standing calf raise:
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Lying leg curl:
8(stacks)x15
10(stacks)x12
12(stacks)x10
Leg extension
10(stacks)x15
12(stacks)x12
14(stacks)x10
BB back squats
135x10
225x8
315x6
385x3
Random abdominal stuff
Thursday: Delts/Tris
Power squat push press:
135x15
225x12
345x10
Side lateral raise:
20x15
30x10
40x10 (some loose form was used…again)
Reverse pec deck
8(stacks)x12
10(stacks)x12
12(stacks)x12
Smith CGBP
135x12
185x10
245x6
Seated Cable overhead extension
3(stacks)x20
5(stacks)x15
7(stacks)x6
Pushdowns
100x15
120x12
150x9
Friday: Back/Bis
Deadlifts:
135x8
225x6
315x5
315x5
Lat pulldown:
105x10
135x8
165x8
195x6
225x6
Incline offset curls
20x12
30x10
40x10
Seated cable curl machine:
30x12
45x10
60x10
Monday: chest/Tris
BB Flat bench
135x10
185x5
205x5
230x5 (spotter helped on last rep cause i hit the pin due to bad setup on my part)
BB incline bench
135x10
155x5
190x5
Shallow incline DB press
50x12
60x10
75x5 (to heavy gonna drop it back to 70)
Low to High Cable Fly’s
1(stack)x15
2(stack)x12
3(stack)x12
Standing calf raise
19(stacks)x15
19(stacks)x15
19(stacks)x15
19(stacks)x15
Started Dr. Clay’s Building a Bodybuilder chest routine today gonna do it for at least a few months and see how it goes.