todays
weight 239.5
Squat
135x3
220x5
260x5
300x5
340x5
380x5
Leg Press
5.5 platesx8
6.5 platesx8PR
7.5 platesx3
sit ups
90x8
135x8
180x10
squats felt easy
todays
weight - 239.5
fucking around at gym
1 arm cleans
135x1 + jerk
155x1pr
185x1pr
a bunch of sprints around the little track at the gym
today
weight - 239.5
body fat - 18.2
barbell curls close grip
95x6 strict
155x9 cant call it a pr cause cheated a bit on last rep
185x7 cheated PR
speed bench
135x2x3
185x3x3
military
135x8
135x6 - bradford
skulls
95x6
135x11
95x10
elbows out extension high incline super set with hammer curls( both real light and slow form)
30x6, 35x8
30x8, 30x8
hercules curls half way and 1 full rep = 1 rep
60x10
60x6
pushdowns with v(on some other cable thing, was a lot harder)
75x12
my arms looked big so i measured them pumped
right - 19 inch
left - 18.5 inch
today
weight - 239
Deadlift
135x3
285x5
330x5
375x5
420x5
465x5
Barbell Row
225x5
365x 2 partials
275x8
1 arm clean
135x3 with each arm
Chin up
0x5
25x4PR 5th didnt get up high enough
lat pulldown wide grip to chest
130x10
deads were easy. 365 was too heavy for rows, probably not too far away though.
Sept 26 2008
weight - 237
Jump rope 10 min
puke x1
Sept 27 2008
weight - 237
30 sec sprint, 1 min walk
7 cycles
Sept 28 2008
weight - 237
bodyfat - 17.7
Dumbell Bench
30x8
50x8
60x10
70x8
80x6
70x10
dumbell shoulder press
45x10
decline skull
85x8
a few sprints then a couple laps around my house
today
weight - 237
body fat - 17.5
Dumbell Curls
25x10
30x10
35x8
40x8
45x5
50x6
Hammer
30x2x10
2 miles on tredmill walking
you know man if you could find a camera and get your benching on video I think I could spot your weaknesses real quick
Your strength is real weird man, bad with dumbells, you skull crush more than you shoulder press, I think you have a very obvious weak link somewhere in the chain that once you bring up will help your bench a ton.
not to say that you cant do it for your self, but maybe a different perspective could help you out.
im deloading this week, thats why the light dumbell bench workout. I do agree I suck with dumbells though, i think the most ive done was like 110s for 5 on flat, maybe a little more now but probly not much.
I know i need to work on my shoulders cause there embarrassingly weak and thats probably holding back my bench. for now though i seem to be losing fat and not any strength yet so i dont want to fuck around too much till im done cutting. im not sure i can get any videos since i dont have a camera and have been training by myself latetly
weight - 236
Squat
135x5
225x5
245x2x5
275x3
225x5
leg press
5plates x2x8
t bar row
2 platesx8
3 platesx2x8
lat pulldown
165x8
sit up
90x10
sprint
10mph
12mph
weight - 236
Bench Press
170x5
195x5
220x5
245x5
270x5
Incline Dumbell
85x8 lifted ass on last rep
70x8
75x7
10/3/2008
400 meter sprint
1:11
threw up. running sucks
today
weight - 236
Squat
135x3
225x5
265x5
305x5
345x5 felt like shit
385x5 not that bad
Leg Press had no time gym was closing in less than 5 min
4 plates x6
7.5 plates x1 lol not enough rest
5 plates x10
home
Weighted sit ups
90x8
180x8
Some ab exercise i forgot the name
22.5x2x10
today
weight - 235.5
sprint 30 sec, walk 60 sec
8 cycles
today
weight - 235.5
speed bench
135x3
165x5x3
Barbell Curl
95x6
135x3x6 light
Seated Shoulder press alot harder than i thoguht it would be and really uncomfortable
135x6
135x7 closer grip
decline skulls
95x10
135x6 light
95x7 double contraction
Elbows out Extensions on flat
55x8
65x10
50x10
Pushdowns with straight bar
190x10
80x25
Chest Supported hammer Curls on Incline
50x8
70x8PR
50x10
Herculees Curls
50x10 double contraction
100x4, 70x3, 40x6
weight - 235.5
Deadlift
135x3
275x5
325x5
375x5
425x5
475x5
Barbell Rows
225x2x10
Lat Pulldown chin up form
195x8
210x8
Worked out after staying up all night. Figured I would get it out of the way since I have to go to court soon then I can just go to sleep and not have to worry about getting my workout in at some oddball time cause my sleeping schedule is all screwed up. I am kind of surpised it went pretty well. After the deadlifts, I was dead tired though so went light on the rest.
today fucking sucked cause the last few days i got no sleep and couldnt ea tmuch when i ahd to stay up all night and go to court. my wrist is bothering me too.
weight - 232
bench
95x5
155x5
185x5
215x5
275x1 had to rack it cause of pain
275x3 was total crap so i racked it
245x5
dumbell incline
85x5
70x10
70x9
redoing this workout next week
weight - 232
Squat
135x3
230x5
270x5
310x5
350x5
390x5
Leg Press
5 plates x 8
7 plates x 8 PR
5 plates x 8
Weighted Sit Ups
45x10
135x8
225x6
270x6PR
squats were hard. gonna have to tighten my belt more next workout, i had it on pretty loose today. not bad considering i weigh 4 pounds less than last week.
Just wanted to say you are strong.
I can only wish to be as strong as you are when i am 17. keep up the good work good luck with the diet.