speed bench
135x3
155x2x3
165x3
185x3
165x3
185x3
overhead tricep extension with dumbell
70x10
90x8
105x4
pushdowns with V
150x6
215x6PR
Skull Crushers superser with Elbows out extension
95x8 . 30x8
95x8 . 30x8
yesterday
weight - 245
Box Squats
135x3
225x3
275x3
315x3
belt
365x3
415x3
385x3
315x3
front squats
225x5
235x5
225x5
leg press
4platesx10
6platesx10
4platesx10
weighted sit ups
45x8
90x8
180x8
seated cable rows
180x2x8
210x8
todays
weight - 243.5
Pin press from chest
135x3
175x3
205x3
245x3
280x3
285x2 missed 3
275x1 wider grip
225x10
Bradford Press
135x6 close grip
135x4.5 regular grip
115x6 close
115x6 regular
115x7 close
wide grip barbell curls
95x23PR
95x12
preacher curls
85x10 close grip
105x8 close grip
65x10 wide grip
incline hammer curls
30x9
30x2x8
wow man, those pin presses from your chest numbers look like your flat bench numbers.
I can only do like 275 like that (Ive tryed) you should try speed work, if you can muscle out that kind of weight with some extra speed you would be moveing alot more.
im surpsied you cant do more than that man. whens the last time you tryed? ive been doing some speed work latetly
yesterdays
speed squat
135x2x3
225x2
235x2
255x2x2
275x2
speed pulls
225x1
295x2x1
345x2x1
romanian deads
235x8
285x2x8
barbell rows
135x7
225x8
245x6
275x4
chin up palms facing me
x8
t bar row with dumbell row form(i oviously dont know the name)
6 tensx8
side bends
72.5x8
92.5x2x8
speed bench
135x3
165x2x3
185x2x3
195x3
overhead tricep extension with dumbbell
80x10
105x5PR
70x9 missed 10
pushdowns with v
150x14 missed 15
100x15
skull crushers superset with elbows out extensions
95x8 - 30x8
95x8 - 30x8
Box Squat
135x3
225x3
275x3
315x3
loose belt
365x3
tight belt
425x3PR
loose
385x3
355x3
frotn squat all reps started form bottom position
loose belt
315x1PR
315x miss
275x3
leg press
4platesx12
6platesx12
4platesx12
Cable Row superset with weighted sit ups
180x10 - 90x8
180x10 - 135x8
210x6 - 180x10PR?
225x6
pretty good workout. im satisifed with the box squats. im deifnitly better at regular squats so i think ill hit a PR. my knee is bothering me though. it might be from the leg presses, i may cut them out.
pin presses
135x3
175x3
205x3
245x3
285x3PR
290x2 missed 3
225x12
245x6 closer grip
Bradford Press
145x6PR close grip
135x3 close grip - all to lockout
115x6
115x7
115x6.5
wide grip barbell curls
95x6
145x6
185x5PR cheat curls, normal grip
100x8
preacher curl
125x7 close grip
105x5 close grip
65x13 wide grip
Incline hammer curls
30x3x8
decent workout. pretty tiring cause i had to rush it before the gym closed. those wide grip curls are hard as hell. i was thinking about using 135 instead of 145 but i didnt want to be a pussy
3/1/08
Speed Box Squats
135x3
225x2x2
275x2x2
315x2
Speed Pulls
225x1
275x1
315x2x1
405x1 too slow
romanian deads
315x3x6
barbell rows
225x6 or 8
315x3 cheated more than i wanted to
225x8, 30 sec rest, x5
chin up
x8.5
side bend
72.5x8
72.5x2x10
todays
weight - 244
speed bench
135x3
165x3
185x2x3
205x3
tricep extension behind head
85x6
105x5 missed 6th would have gotten it but the dumbell got stuck on my headphones
80x8
pushdowns with v
120x6
225x5PR
skull crushers superset with elbows out extensions
105x8, 30x8
105x8, 30x8
yesterday i did some light biceps
35x10
55x10
75x10
85x2x10
75x10
and today i went to the track
8 sets of 100 meters
times around 15 seconds
squats
135x5
225x2x5
275x3
135x2x5
225x5
lat pulldown chin up style
150x6
255x2
300x2PR missed 3rd
chest supported dumbell rows
70x3x8
3/7/08
bench
135x6
135x6
155x10
185x6
skull crushers
75x2x10
todays
Squat
135x5
225x3
275x3
315x3
belt
365x3
415x3
385x3
belt off
315x3
front squat - form was fucking seriously fucked up today
225x2x3
135x6
leg extension
190x10
250x10
305x10
cable rows
195x6
225x2x6
225x8
weighted sit ups
45x10
135x8
225x8PR
3/12/08
Bench Press no spotter
135x3
175x3
205x3
245x3
275x2x2
265x3
255x3
225x9
military press
135x6
135x5
125x6
115x2x6
barbell curls
135x6
125x6
115x6
reverse incline hammer curls
40x10
45x2x10
herculees curls
40x12
50x2x12
todays
speed squat
135x2
225x2x2
245x3x2
speed pulls
225x1
275x1
315x1
365x2x1
romanian deads
245x6
325x2x6
barbell rows
135x6
225x2x12
chin ups
x8.75 so fucking close on the 9th one
t bar row
2 platesx10
3 platesx10
worked out at home today. really enjoying getting in some workouts at home
weight - 243.5
speed bench
135x3
155x2x3
185x2x3
155x3
overhead dumbell extension
45x8
80x8
110x3 missed 4th
80x11
pushdowns with rope
150x8
120x10
skulls superset with elbows out extensions
95x8, 30x8
115x6, 30x12
3/20/07
squat
135x3
225x3
275x3
315x3
belt
365x3
420x3
365x2x3
front squat
belt
225x5
235x5
off
135x5
leg extension
305x2x10
230x5-170x6-130x6-70x10
cable row
180x8
225x6
270x6 some cheating
180x10
weighted sit ups
45x10
90x10
135x8
sorry havent posted in awhile. ive been having alot of internet problems latetly. i think finally its working correctly. todays first day of a new routine
weight - 247
Squat
135x3
225x3
275x3
belt
345x2x8
close stance pause squats
loose belt
275x2x5
leg curl
100x2x10
sit ups
45x12
135x12
90x12
todays
Bench Press
135x5
175x2
220x2x10
incline
175x9
160x9
close grip bench
185x8
185x8, 2
Close grip curls
90x6
135x2x6
115x6
wide grip elbows out preacher curls
65x3x12
hammer curls seated
42.5x2x10
42.5x8
had no spotter today but the weight was pretty light. probably could of pushed out 15 on my first set with 220. after that my arms started to give out pretty fast cause i havent done that high of reps in awhile though. next week should be alot easyer. wrists have been bothering me a bit too latetly.
deadlift
135x3
225x3
335x2
455x2x2
speed deadlifts
365x6x3
barbell row superset with underhand lat pulldown to below shin
225x8, 210x8
245x8, 225x8
225x8, 210x8
crappy workout cause i forgot chalk and was all sweaty and the bars kept slipping on me
im going to start posting again. guess ive been kind of lazy over the summer and shit and didnt feel like posting my workouts.
i did hurt my ankle and it was bothering me for awhile. but everything is fine now. i just started cutting a few days ago. i plan on going down to 220-225 or so. then give my body a couple months to get use to that then bulk up to 275.