[quote]BlackLabel wrote:
I pulled 365 the other day, whats good nigga?[/quote]
Nice keep it up.
The holiday downtime and all the associated shitty food have set me back a little. I’m trying to gradually increase the intensity back to what it was before the break. Hopefully it won’t be long before my numbers start creeping back up.
1/15
Back
Dead lift:
135x12
225x10
315x8x8x8x7
Seated row:
160x8
175x8x8x8
Lat pulls:
175x8x8x8x8
Back ext:
25x20x15x15
seated inc curls:
35x8x8x8
[quote]MC sp3 wrote:
BlackLabel wrote:
I pulled 365 the other day, whats good nigga?
Nice keep it up.
The holiday downtime and all the associated shitty food have set me back a little. I’m trying to gradually increase the intensity back to what it was before the break. Hopefully it won’t be long before my numbers start creeping back up.
[/quote]
Thats cool, youll be back in no time.
Whats with no rowing in ur routine?
1/16
Shoulders/arms:
DB shoulder press:
30x12 50x8x8x8x7
DB shrugs:
85x12x12x12
Face pulls:
100x12 130x12x12x12
Lateral raises:
25x10x10x10
Preacher curls
wide grip: 55x9x8x5
narrow grip: 50x8x8x7
Overhead DB tri ext:
75x8x8x8x7
Wrist curls:55x20 60x15x16
rvs wrist curls: 35x20 40x15x14
[quote]
Whats with no rowing in ur routine?[/quote]
Not sure I follow you.
I began the routine with the Yate’s version of the BB row.
And I swapped it for seated rows for the current lineup.
For the next rotation I might go back to DB rows.
Also, for squats and deads I warm up with the rowing machine.
That enough rows for ya.
Have you updated your log yet?
Sorry man, I actually wasnt looking to hard at your log, and was just looking for DB or BB rows, didnt notice when it said yates rows.
My mistake.
1/19
legs:
Squat:
45x20
115x15
185x8
205x8x8x8x7
RDL:
135x8
225x8x8x8
leg ext:
205x12x12x12
leg curl:
190x10x6 175x8
1/20
chest
DB bench:
50x12
80x6x6x5x4
Standing calves:
(machine setting x reps)
12x10 12x12 13x10 13x10
Incline BB:
155x6x6x4x6
(Hit the rack and lost balance on set 3)
Pec fly machine:
135x12x12x11
Skull crushers:
60x10x10x9
Narrow width dips:
BWx8x7x7
Think I’ll swap the order for dips and skullcrushers.
1/23
Back
Dead Lift:
135x12
225x9
315x4
345x6x6x6x5
Seated row:
175x6x6x6x6
chins:
bwx6x6x5
back ext:
25x15x15x15
Seated curls:
35x8x8
(hammer)35x8x7
1/26
legs
I’m skipping shoulder/arm day because left ant delt region was acting up again.
I decided to sub front squats for back squats.
Front Squat:
(narrow stance atg)
45x12
95x10
115x8
145x6
165x6
175x6x6x6
This was basically a new ex for me. I focused on keeping the elbows high and ignored the slight choking sensation. Will try to go heavier next week.
RDL
135x8
225x8x8x8x8
added the fourth work set, now I can start increasing the load
Seated Calves:
45x15 extra long pause and stretch to w/u
70x13
80x15
85x12
Leg Press:
315x10
405x8
455x8
485x8
I haven’t done these in a long time, felt pretty easy, will try to go heavier next week.
1/27
Tried to press today warmed up and it just didn’t feel right. Gonna take a little time off from pressing.
1/31
Dead Lift:
135x12
225x9
315x4
355x6x6x5x4
Seated row:
190x6x6x6x6x7
Standing BB curl:
95x8x6x6
2/3/09
Legs
Front Squat:
45x12
115x8
165x6
175x6 185x6x6x6
RDL from platform:
135x9
225x8 235x8x6x8
Leg press:
315x10
405x10
455x10x10
Seated calf raise:
45x20
75x17
85x15
90x15
2/4
Chest
WU:
wall stretches
band pull-apart
DB press:
35x15
55x8
75x3
80x6x5
75x6x5
pec machine:
135x12x12x12
skull crushers:
60x12x11x10
Took it easy, shoulder is still a little sore.
Hows ur shoulder holdin up? What exactly is wrong with it?
And you said the last time you hurt it you switched to DB’s, but for which excersize?
I took a little time off from pressing and shoulder work. On a positive note, it’s allowed me to focus on squats and deads. It’s starting to feel better now, did a few light sets of flat DB press last week. I’m going to start gradually adding volume back in if it doesn’t aggravate things.
I do think I’m going to stick with DB for my main pressing movts (flat bench and overhead press), I’m going to try adding reverse grip BB bench to help with lagging tris.
1/9
Back
Deads:
135x12
225x8
(light sets done for speed)
315x3
365x1
375x4 PR
375x3
375x2
375x1
375x1
I’ll try for more reps next week.
Seated row:
190x9
190x10x10x9
Standing calves:
12x12 15(stack)x12x12
Seated incline curls:
35x10x10x9
Hammer
35x8x8x7
1/10
Shoulders/arms
Face pulls:
100x12
130x12
145x12x12x12
lateral raises:
25x10x10x10
DB shrugs:
85x12
100x10x10
DB raise:
40x10
55x10
60x8
reverse grip BP:
95x12
115x10
135x6
1st time doing these
tri push-downs:
145x5
130x10x8x8
Standing biceps curl preacher bar:
bar+50x12 bar+70x10x8
I think the bar is 15lbs but I’m not sure subsequent entries will just list the added weight.
2/13
legs
front squat:
45x12
115x8
135x5
165x3
185x6x6x6x6
RDL from platform:
135x8
235x8x8x8x5x2
grip failed on last sets
seated calf raise:
45x20
80x18
90x15
100x15
leg press:
405x6
455x10x10x8
2/14
chest
WU wall stretches, band pull-aparts, arm circles
DB bench:(rotating grip)
40x10
65x5
70x3
75x6x6x5x5
Incline smith machine(not counterbalanced but I don’t know the bar weight)
+70x6
+120x6x6x6x6
pec machine:
135x12x10x9
skull crushers:
60x10x10x8
Shoulder is a little sore but no sharp pain.