Day 2- week 10
Chest, Shoulers, Tri’s
Warm Up:
15 push ups
Bench 10x135
Work Out:
Bench Press - 3 sets, 6x230, 6x235, 5x235
Incline Fly - 3 sets, 8x65’s, 7x70’s, 7x70’s
Seated Press DB- 3 sets, 7x70’s, 5x70’s, 4x70’s
Lateral Raises - 3 sets, 8x30’s, 8x30’s, 8x30’s
Skull Crushers - 3 sets, 8x120, 7x120, 4x125
Rope over head ext - 3 sets, 8x16, 7x16, 5x16
Felt good
Day 3 Week 10
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Sumo Deadlifts - 4 sets 10x135,5x185,3x225, 8x315 (straps on last set, Hard as crap)
Leg press - 3 sets 8x480,7x490,6x495
Leg curls - 3 sets 8x175,8x175,8x175 (machine)
BB T Rows - 3 sets 8x180,8x180,6x185
BB curls - 3 sets 8x110,5x115,4x115
Seated curls - 3 sets 7x45’s,6x45’s,6x45’s
Calf raises - 3 sets 12x290
Gmoore was right I stuck 315 for 8. It was definetly tough, my eye felt like they were gonna pop out of my head. Felt real good.
Awesome. I bet you can pull 405 by the end of the year.
My colon hurts just thinking about pulling 405, but you’ve been right so far…
Day off update.
So 85-90% of my dress shirts are too tight to wear anymore. Kinda cool but sucks at the same time.
I have one pair of jeans and one pair of shorts that fit me now. This is a mixture of my fat stomach and my leggs and butt getting bigger.
I wore one of my “safe” shirts last night to work and ended up ripping the shirt in the arm when I stretch above my head. Again, kinda cool but sucks at the same time.
The shirt in my avatar…cant wear anymore, or the jeans 
Day 4 Week 10
Chest, Shoulders, Tri’s
Warm up:
Push Ups - 15
Work Out:
Incline Bench DB - 3 Sets 8x90’s, 7x90’s, 6x90’s
Decline Cable Cross overs - 3 Sets 8x#8lbs, 8x#8+5lbs, 7x#9
Standing Press - 3 Sets 7x125 , 6x125 , 5x125
Upright Rows - 3 Sets 7x125 , 7x125 , 7x125
over head Extention - 3 Sets 10x#16+25 lbs, 10x#16+25 lbs, 10x#16+25 lbs
Tri Press Down - 3 Sets 8x#17, 8x#17, 8x#18
Having trouble breaking into 3x8 for incline with the 90’s.
Over all a good week.
Weigh in day 180.5 from last weeks 180.
Ok, today starts the next 5 weeks of taking off some fat while attempting to maintain 180.
What will stay the same:
-My 4 day workouts
-My diet for the most part.
What will change:
-Added complex and some sprints on 2 off days
-Flaxseed and Fish oil
-Actually start taking my creatine(I mean it this time)
-Possibly some running/sprints post workout…possibly sometimes
Any thoughts?
Week 10 Day 1
Legs, back, Bi’s
Warm up:
Body Weight Squats - 15
Work Out:
Split Squats DB - 3 Sets, 7x70’s, 6x70’s, 6x70’s
Weighted Pullups - 3 Sets, 8x45, 11x0, 11x0
Machine Rows - 3 Sets, 8x205, 7x205, 6x210
Hammer Curls - 3 Sets, 8x60’s, 7x65’s, 6x65’s
Reverse Curls - 3 Sets, 8x85, 6x90, 6x90
Split Squats still suck
I figured out why its so hard to do weighted pull ups, so the pull up bar is too wide to get a full grasp on it. I dropped the weights for he last 2 sets and just did body weight.
Day 2- week 11
Chest, Shoulers, Tri’s
Warm Up:
15 push ups
Bench 10x135
Work Out:
Bench Press - 7 sets, 5x135, 5x155, 5x175, 3x205, 3x225, 3x245, 3x255 (on Smith Machine)
Incline Fly - 3 sets, 8x65’s, 7x70’s, 7x70’s
Seated Press DB- 3 sets, 7x70’s, 5x70’s, 3x70’s
Lateral Raises - 3 sets, 8x30’s, 8x30’s, 8x30’s
Skull Crushers - 3 sets, 5x125, 3x125
Close grib bench - 3 sets, 7x195, 5x195, 3x195 (on Smith Machine)
No spotter again so I tried another gym to use a smith machine. I saw this type of ramping from an example from CT, I like it. Hopefully i can try it out on the regular bench next week.
Day 3 Week 11
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Sumo Deadlifts - 4 sets 10x145,5x195,3x235, 2x325 ( no straps, grip failure )
Leg press - 3 sets 8x485,7x490,5x500
Leg curls - 3 sets 8x175,8x175,6x180 (machine)
BB T Rows - 3 sets 8x180,7x185,6x187.5
BB curls - 3 sets 8x115,6x115,4x120 (EZ Bar)
Seated curls - 3 sets 7x45’s,4x50’s,4x50’s
Calf raises - 3 sets 12x295
Decided not to use straps for deads and my grip failed after 2, looks like it needs some work.
EZ bar curls felt EZer.
[quote]Papa Nick wrote:
Day 3 Week 11
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Sumo Deadlifts - 4 sets 10x145,5x195,3x235, 2x325 ( no straps, grip failure )
Leg press - 3 sets 8x485,7x490,5x500
Leg curls - 3 sets 8x175,8x175,6x180 (machine)
BB T Rows - 3 sets 8x180,7x185,6x187.5
BB curls - 3 sets 8x115,6x115,4x120 (EZ Bar)
Seated curls - 3 sets 7x45’s,4x50’s,4x50’s
Calf raises - 3 sets 12x295
Decided not to use straps for deads and my grip failed after 2, looks like it needs some work.
EZ bar curls felt EZer.
[/quote]
do you pull double overhand?
i hear pulling DoH until the weight gets to heavy, then switching to mixed helps grip strength. i do this and my grip has never failed.
[quote]grettiron wrote:
Papa Nick wrote:
Day 3 Week 11
Legs, Back Bi’s
Warm up:
Body weight squats - 15
Work Out:
Sumo Deadlifts - 4 sets 10x145,5x195,3x235, 2x325 ( no straps, grip failure )
Leg press - 3 sets 8x485,7x490,5x500
Leg curls - 3 sets 8x175,8x175,6x180 (machine)
BB T Rows - 3 sets 8x180,7x185,6x187.5
BB curls - 3 sets 8x115,6x115,4x120 (EZ Bar)
Seated curls - 3 sets 7x45’s,4x50’s,4x50’s
Calf raises - 3 sets 12x295
Decided not to use straps for deads and my grip failed after 2, looks like it needs some work.
EZ bar curls felt EZer.
do you pull double overhand?
i hear pulling DoH until the weight gets to heavy, then switching to mixed helps grip strength. i do this and my grip has never failed.
[/quote]
Didnt do it that day. Maybe I will incorperate that more. Also thought on the last set just holding it as long as I can to help build ome strength in my grip.
Todays Breakfas:
5 whole eggs
Left over french fries
Multi-Vitamin
Flaxseed oil
Just throwing it out there.
… gym in an hour
My mom asked me if I was on steroids last night. LOL
Day 4 Week 11
Chest, Shoulders, Tri’s
Warm up:
Push Ups - 15
Work Out:
Incline Bench DB - 3 Sets 8x90’s, 8x90’s, 6x90’s
Decline Cable Cross overs - 3 Sets 8x#9, 8x#9, 7x#9+5lbs
Standing Press - 3 Sets 7x125 , 7x125 , 5x130
Upright Rows - 1 Sets 7x125 (wrist strted hurting too bad to continue
Close Grip Bench - 3 Sets 17x185, 6x#185, 5x185
Tri Press Down - 3 Sets 8x#18, 8x#19, 8x#21
Dad worked out with me and my brother, that was interesting.
Weigh in day 183.5 up from last weks 180.5
Wow 3 pound increase, wasnt expecting that. I added complexes to 2 of the off days last week too.
Here are my current measurements as of today:
Chest:45 unflexed (up about 3 1/2")
Waist:36 (up about 2")
Arms:16 3/4 flexed!!! (up about 1 1/4")
Neck:16 1/2
Thigh:24 1/2
Calf:15
Legs defintly need the most improvement.
Now I can better track there progress and the waist reduction.
That is pretty awesome improvement, 2" on your waist is not bad at all for 1 1/4" on your arms. Nice job man.
Also a lot of people have problems with upright rows, if they’re bugging you, you may wanna pick something else.
Some week 11 progress pics
another
Small legs