weight - 228
Deadlift to knees
135x3
260x4
310x2x4
365x4x4
Dumbell Rows
100x6
120x5
100x6
Deadlift
260x4
310x4
365x2x3
390x5x3
Lat Pulldown Wide Grip To Chest
120x2x8
long and tiring. rows harder than they should of been cause my biceps are pretty sore from yesterdays workout. decent workout
[quote]redsox348984 wrote:
piston hammer curls
50x6
55x5
50x6
45x6
reverse grip preacher curls superset with regular to failure
75x6 , x12
75x6 , x9
75x6 , x3
[/quote]
ah theres a typo in there. the 55 was to 6 or 7 i cant remember. not 5
todays
speed bench
135x6x3
Behind Neck Press
115x5
125x4
Side Raise
25x10
Front
25x10
Rear Delt on incline
20x10
Skulls
95x7
115x5
135x3 slight cheat
Elbows out Extensions on incline
40x10
40x2x8
Pushdowns with v bar
100x10
150x10
110x10
speed bench
135x6x3
standing Behind neck press
115x6
125x4
side raise
25x10
front raise
25x10
rear delt raise on incline
20x10
Skull Crushers
95x7
115x5
135x5 slight cheat
elbows out extension on incline
40x10
40x2x8
pushdowns with v bar
100x10
150x10
100x10
weight - 230
Squats
135x3
205x4
250x4
290x2x3
310x6x3
Incline curls double contraction(up half way then down and back up)
25x2x10
20x4x10
21s
65x21
55x2x21
45x3x21
Box Squats
135x3
230x3
270x3
310x4x2
long as hell workout. squats were pretty easy. damn my enderance sucks at curls. 2 1/2 min rest on the curls which is low for me. everything went well good long workout
[quote]redsox348984 wrote:
speed bench
135x6x3
standing Behind neck press
115x6
125x4
side raise
25x10
front raise
25x10
rear delt raise on incline
20x10
Skull Crushers
95x7
115x5
135x5 slight cheat
elbows out extension on incline
40x10
40x2x8
pushdowns with v bar
100x10
150x10
100x10[/quote]
another typo the last set of pushdowns was 110
[quote]redsox348984 wrote:
speed bench
135x6x3
standing Behind neck press
115x6
125x4
side raise
25x10
front raise
25x10
rear delt raise on incline
20x10
Skull Crushers
95x7
115x5
135x5 slight cheat
elbows out extension on incline
40x10
40x2x8
pushdowns with v bar
100x10
150x10
100x10[/quote]
lol i found another typo. the 135 on skull crushers was x3 not 5
weight - 230
squat
135x3
205x5
250x2x4
290x2x3
330x5x3
bench
195x2x10
close grip
170x10
170x8
Incline
135x9
135x8
box squat
135x3
205x5
250x5
290x5x5
man that was tiring as hell. squats are starting to feel alot stronger. all squats nice and deep. those sets of 10 on bench are so hard. like my enderance is terrible. the first set was really easy then the 2nd set was hard. the 5x5 on box squats at the end was very painful
Holy shit are you juicing Pat? lol
[quote]Brendan Ryan wrote:
Holy shit are you juicing Pat? lol[/quote]
if i was my benching wouldnt be so embarrasing lol
today worked biceps
prefomed exersizes in a giant set
Hammer Curls
50x8 1st set of giant set
50x8 2nd set of giant set
45x8 3rd set of giant set
40x8 4th set of giant set
Preacher Curls
85x8 1st set of giant set
85x6 2nd set of giant set
75x8 3rd set of giant set
65x8 4th set of giant set
Drag Curls
50x8 1st set of giant set
50x8 2nd set of giant set
50x8 3rd set of giant set
40x8 4th set of giant set
Elbows Out Close Grip Cencentration Curls
50x6 1st set of giant set
40x8 2nd set of giant set
40x8 3rd set of giant set
40x8 4th set of giant set
man that was brutal. ridiculous pump in my biceps and forarms. probly picked the wrong day for it since im deadlifting tommorow, gonna have to make sure i bring chalk. pretty good workout, was alot of fun. next time ill try to pump up the weight a little if i can
Can you say pumped?
[quote]Brendan Ryan wrote:
Can you say pumped?[/quote]
haha yah man it was like one of the worst i ever felt
todays
weight - 231.5
deadlift
135x4
260x4
310x4
365x2x4
390x4x4
Dumbell Rows
100x6
120x6
120x8PR
Deadlift from bottom of knees
135x3
330x5
385x2x5
440x4x4
Weighted Sit Ups
35x12
50x10PR
60x10PR
workout got off to a rocky start cause i tore a callous off my hand. it made everything alot harder cause it hurt to grip the bar. rows felt good. went for a pr. grip was feeling head by the end. went a little heavyer on the sit ups than normal. wasent a bad workout
Nice sesssion!
dude, you have inspired me to make me an online Log also. It seems nice to show your work with the rest of us.
By the way if you hate running for cardio try some boxing. It always seems to be great for me.
Good Luck!
thanks alot guys. hey lecher thats a great idea to start a log. ill be excited to follow your progress
well heres todays. i had to push it back 1 day cause i wasent feeling that well last couple days
weight - 231.5
Speed Bench
135x2x3
145x3x3
150x3
Behind Neck Press
115x6
125x6
Jerk From Behind neck
135x3
185x3
225x just missed
225x just missed again
Side Raise
25x12
Front
25x12
Rear Delt
20x12
Skull Crushers
95x6
115x8PR
95x13PR drop set 65x4
Elbows Out Extensions on Incline
35x3x10
Pushdowns with straight bar
100x10
120x9
80x22
workout went pretty good. i dunno why i did the behind the neck jerks. i just felt like screwing around with thme cause i never did them before. if my form wasent so bad 225 would be pretty easy weight i think. skulls went for a couple rep PRs today. last 2 exersizes tryed to use a slower tempo and really hit the muscle good.
Feeling energetic?
[quote]Brendan Ryan wrote:
Feeling energetic?[/quote]
yah , probly cause its one of those friday night workouts where you pretty much got the weight room to yourself
todays
weight - 231
Squat
135x3
205x5
290x2x5
310x5x4
Piston Hammer Curls
50x6
60x5PR
55x6
50x6
Reverse Grip Preacher supersaet with regular grip(to failure)
95x5, x5
85x5, x3
65x6, x14
Zottman Curls
25x2x10
pretty good workout. squats felt really easy today
[quote]redsox348984 wrote:
Brendan Ryan wrote:
Feeling energetic?
yah , probly cause its one of those friday night workouts where you pretty much got the weight room to yourself
todays
weight - 231
Squat
135x3
205x5
290x2x5
310x5x4
Piston Hammer Curls
50x6
60x5PR
55x6
50x6
Reverse Grip Preacher supersaet with regular grip(to failure)
95x5, x5
85x5, x3
65x6, x14
Zottman Curls
25x2x10
pretty good workout. squats felt really easy today
[/quote]
Rock on!
[quote]redsox348984 wrote:
yah , probly cause its one of those friday night workouts where you pretty much got the weight room to yourself
[/quote]
Do you workout with a Spotter?
[quote]Lecher08 wrote:
redsox348984 wrote:
yah , probly cause its one of those friday night workouts where you pretty much got the weight room to yourself
Do you workout with a Spotter?
[/quote]
nah i work out alone. but if i feel like im going heavy enough to need a spotter usually i can get one of my friends to spot me, if not my dad