June 24th, 2009
Pullups
1 set of 10
1 set of 8
2 sets of 6
Rack Pulls (above knee)
225lbs x 12
315lbs x 6
315lbs x 5
315lbs x 6
315lbs x 6
Wide Grip Pulldowns
140lbs x 12
160lbs x 12
160lbs x 12
180lbs x 8
V - Grip Cable Rows
160lbs x 12
180lbs x 12
200lbs x 12
220lbs x 7
Dumbbell Curls
35lbs x 12
40lbs x 10
45lbs x 6
45lbs x 6
Barbell Curls
70lbs x 12
70lbs x 12
70lbs x 12
70lbs x 8
I’m finally getting my intensity back, as well as my appetite. By this weekend, I’ll be back to normal!
Sub Focus - Special Place
June 25th, 2009
Standing Barbell Press
Bar x 20
95lbs x 12
115lbs x 10
135lbs x 6
135lbs x 6
135lbs x 6
Seated Dumbbell Presses
60lbs x 12
60lbs x 10
60lbs x 12
60lbs x 8
Lateral Dumbbell Raises
30lbs x 12
30lbs x 12
35lbs x 10
35lbs x 9
EZ Bar Cheat Curls
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 6
Dual Cable Curls
22.5lbs x 12
22.5lbs x 12
22.5lbs x 12
27.5lbs x 9
Reverse Grip Barbell Curls
50lbs x 12
60lbs x 12
60lbs x 10
My shoulders, got so much weaker. Not happy.
Telemetrik - The Bane
June 27th, 2009
Deadlifts
Bar x 20
135lbs x 10
225lbs x 6
315lbs x 2
365lbs x 2
405lbs x 1 (failed)
315lbs x 2
Back Extensions
1 set of 12
1 set of 15
2 sets of 20
Behind The Back Smith Shrugs
315lbs x 12
315lbs x 12
365lbs x 9
365lbs x 9
Hurt my back on the 405lbs. Stupid of me not to take it slowly. Ugh.
Sub Focus - Special Place
June 28th, 2009
Barbell Bench Press
Bar x 24
135lbs x 10
185lbs x 6
225lbs x 4
275lbs x 1
285lbs x 1
295lbs x 1 (spotted0
Flat Dumbbell Bench Press
90lbs x 12
90lbs x 12
90lbs x 10
Incline Dumbbell Flies
35lbs x 12
40lbs x 12
45lbs x 12
Cable Flies
60lbs x 12
60lbs x 12
60lbs x 12
60lbs x 10
Wasn’t originally gonna go lift today, but I was bored so I decided to go. Probably shouldn’t have though… I somehow dropped a 90lb dumbbell on my weiner head. Thankfully, the dumbbells only go up to 90lbs or it would have been more. How you ask? Well, I usually put them down on my quads and then sit up. However, it slipped and tipped over on to my weewee. I proceeded to fall off the bench and roll on the floor, kicking my legs like an 8 year old boy having a temper tantrum. Much to the entertainment of some people there, somebody had to say “Putting weights on your dick won’t make it bigger”. See, now it’s funny… but at the time… not so much.
Judas Priest (because it’s the gay pride parade today) - Metal Gods
June 29th, 2009
Front Squats (ATG)
Bar x 20
135lbs x 8
135lbs x 8
135lbs x 6
Leg Press
5 plates x 12
6 plates x 12
7 plates x 6
8 plates x 7
9 plates x 3
Prone Leg Curls
145lbs x 12
160lbs x 12
185lbs x 6
Standing One Leg Calve Raises (plates per side)
1 plate x 12
1 plate x 12
1 plate x 12
Seated Calve Raises (plates per side)
1 plate x 12
1 plate + 10 x 12
1 plate + 20 x 9
1 plate x 12
Much better showing than last week. I opted for front squats due to my still sore back. I can’t lift much, however I went ATG… or at least as low as I can go on every rep. I’m possibly thinking about dropping back squats for a while and focusing on bettering the front squats. Nothing else to report today.
Doc Scott - It’s Yours
June 30th, 2009
Pullups
1 set of 12
1 set of 8
2 sets of 6
2 sets of 4
Barbell Rows
135lbs x 12
185lbs x 12
225lbs x 12
275lbs x 9
V-Grip Pulldowns
140lbs x 12
160lbs x 12
180lbs x 7
140lbs x 10
Dumbbell Curls
30lbs x 12
35lbs x 12
40lbs x 9
40lbs x 8
Dual Cable Curls
22.5lbs x 12
27.5lbs x 9
27.5lbs x 8
17.5lbs x 25
Well, that was my last workout as a 21 year old. It wasn’t amazing, but I had to be careful of my still sore back. It feels a lot better though… I could feel it in the barbell rows, so I kept the weight low and there was a bit of leg drive but nothing too bad. Starting on Monday I’m going to revamp my routine and plan out a load, deload phase. That article showed me a lot about going completely balls out every single week, going as heavy as possible. That could be why I ended up
- getting sick a few times within a short period (I never get sick)
- have a few small nagging injuries
Also, my nutrition hasn’t been up to the game either. I for some reason have very little appetite. I can’t eat after going to the gym. If I do eat, I feel like throwing up. It’s bizzare, because I used to stuff down food after the gym like no tomorrow. I guess I’ll figure things out eventually. I can’t wait until my birthday workout on Thursday. Will possibly do chest again, just because I feel like it.
Dimmu Borgir - Mourning Palace
July 1st, 2009
Overhead Barbell Press
Bar x 20
95lbs x 10
115lbs x 8
135lbs x 6
155lbs x 3
Seated Dumbbell Shoulder Press
55lbs x 12
55lbs x 10
55lbs x 9
55lbs x 8
Lateral Dumbbell Raises
35lbs x 12
40lbs x 8
45lbs x 7
Single Arm Lateral Cable Raises
12.5lbs x 12
12.5lbs x 15
12.5lbs x 15
12.5lbs x 12
Bent Over Dumbbell Raises
30lbs x 12
30lbs x 12
30lbs x 12
Behind The Back Smith Shrugs
225lbs x 12
315lbs x 12
365lbs x 6
405lbs x 6
455lbs x 4
Gym is irresistible… B-day squats tomorrow
Shy FX & T Power - Don’t Wanna Know
July 2nd, 2009
Back Squats
Bar x 20
135lbs x 10
225lbs x 6
275lbs x 4
315lbs x 1
225lbs x 8
Leg Press (plates per side)
4 plates x 12
5 plates x 12
5 plates x 10
5 plates x 9
4 plates x 20
Standing Calve Raises (plates per side)
3 plates x 12
4 plates x 12
4 plates x 11
4 plates x 12
Not exactly the most amazing workout of all time, I was kinda feeling bloated and sluggish for my pizza & b-day cake lunch. I gotta start eating better, I’m not feeling as good as I used to. Shit has got to end, I got some meals for work this time so I’m starting off.
Judas Priest - Metal Gods
July 3rd, 2009
Close Grip Bench Press
Bar x 20
135lbs x 10
185lbs x 6
205lbs x 6
225lbs x 3
185lbs x 9
Rope Pushdowns
47.5lbs x 15
52.5lbs x 15
57.5lbs x 15
62.5lbs x 15
67.5lbs x 13
Alternate Dumbbell Curls
30lbs x 20
35lbs x 20
40lbs x 30
EZ Bar Cheat Curls
115lbs x 6
125lbs x 4
135lbs x 3
145lbs x 2
115lbs x 4
Dual Cable Curls
22.5lbs x 15
22.5lbs x 15
22.5lbs x 15
Not much to say.
Protest The Hero - Bloodmeat
July 6th, 2009
Back Squats
Bar x 20
135lbs x 10
225lbs x 6
225lbs x 8
275lbs x 4
225lbs x 6
Leg Press
4 plates x 15
5 plates x 12
6 plates x 10
5 plates x 11
Prone Leg Curls
140lbs x 12
155lbs x 12
170bs x 12
195lbs x 6
Standing Calve Raises (Plates per side)
3 plates x 15
4 plates x 12
4 plates x 12
4 plates x 11
My squats are still shit, I’m mega pissed. Something must be done!
Protest The Hero - Bloodmeat (again)
July 7th, 2009
Dumbbell Bench Press
40lbs x 12
60lbs x 12
70lbs x 12
90lbs x 12
90lbs x 8
90lbs x 10 (light spot 7-10)
Incline Smith Press
185lbs x 8
185lbs x 10
185lbs x 10 (spot 8-10)
155lbs x 16
Cable Flies
60lbs x 12
60lbs x 10
50lbs x 11
50lbs x 10
Cable Rope Pushdowns
52.5lbs x 15
57.5lbs x 15
62.5lbs x 13
67.5lbs x 12
Single Arm Rope Pushdowns
22.5lbs x 15
22.5lbs x 15
22.5lbs x 12
22.5lbs x 12
Taking a new approach to chest, and probably everything.
No music, forgot the iPod
July 8th, 2009
Wide Grip Pullups
1 set of 12
1 set of 8
1 set of 7
1 set of 6
Underhand Barbell Rows-Med Grip
135lbs x 15
225lbs x 12
225lbs x 12
225lbs x 11
V-Grip Rows
140lbs x 12
160lbs x 12
180lbs x 12
200lbs x 6
Wide Grip Pulldowns
140lbs x 12
140lbs x 12
160lbs x 10
Alternating Dumbbell Curls
35lbs x 20
40lbs x 20
45lbs x 20
40lbs x 20
Dual Cable Curls
22.5lbs x 15
22.5lbs x 12
22.5lbs x 9
Kinda distracted today, got a new car today.
All That Remains - This Calling
July 9th, 2009
Standing Barbell Presses
Bar x 20
95lbs x 10
115lbs x 8
135lbs x 6
135lbs x 4
Seated Dumbbell Presses
50lbs x 12
55lbs x 11
55lbs x 12
One Arm Lateral Raises
35lbs x 12
40lbs x 12
40lbs x 10
Thumbs Up Lateral Raises
20lbs x 12
25lbs x 12
25lbs x 12
Bent Over Lateral Raises
30lbs x 12
35lbs x 12
35lbs x 12
Behind The Neck Smith Shrugs
315lbs x 12
315lbs x 12
365lbs x 12
405lbs x 6
405lbs x 4
Had a fairly good workout today, workin hard and pumping out as many reps as possible. Liking this new approach.
Beastie Boys - Fight For Your Right
July 11th, 2009
Deadlifts
Bar x 10
135lbs x 10
225lbs x 5
315lbs x 5
Sumo Deadlifts
315lbs x 5
315lbs x 5
315lbs x 5
315lbs x 4
One Leg Back Extensions
Body x 12
Body x 12
Body x 12
Iso-Dynamic Leg Extensions
115lbs x 6
130lbs x 6
145lbs x 6
12, 9, 7, 5, 3, 1 second holds
Standing Calve Raises (plates per side)
3 plates x 12
4 plates x 12
4 plates x 12
4 plates x 10
I think I’m done with conventional deadlifts, every time I go to do them I end up hurting my back. The sumo lifts felt amazing with no back issues what so ever. That being said, I’m glad to have done deadlifts again. Excuse me now, the Camaro awaits me.
Metallica - Holier Than Thou
July 13th, 2009
Dumbbell Bench Press
40lbs x 15
50lbs x 12
70lbs x 12
90lbs x 12
90lbs x 12
90lbs x 10
Incline Smith Press
185lbs x 8
185lbs x 10
185lbs x 9
Incline Dumbbell Flies
30lbs x 15
35lbs x 15
40lbs x 12
45lbs x 12
Cable Rope Pushdowns
57.5lbs x 15
62.5lbs x 12
67.5lbs x 10
72.5lbs x 7
Single Arm Rope Pushdowns
27.5lbs x 8
27.5lbs x 10
27.5lbs x 8
22.5lbs x 11
I don’t know why the smith presses are so incredibly hard for me, it’s really frustrating because I know I should do more. Something has got to be done. Originally today was going to be legs, but I have hockey tonight and that would have left me useless. Time for some ice cardio!
Limp Bizkit - Show Me What You Got
July 14th, 2009
Back Squats - Wide Stance
Barbell x 20
135lbs x 12
225lbs x 8
275lbs x 2
225lbs x 4
Leg Press - Close Stance
4 plates x 16
5 plates x 15
6 plates x 10
6 plates x 10
4 plates x 13
Standing Calve Raises - Toes In
4 plates x 18
4 plates x 15
4 plates x 14
4 plates x 12
Kept the leg workout short today. I figured, with 2 leg workouts per week, killing it on one day seemed pointless. I’m pretty tired from hockey last night, it’s amazing (in a bad way) in how bad shape I am. I’m hoping to make a regular out of it though, going on every week. I tweaked my back again towards the end though, so once again, I must be ultra careful.
KoRn - Dead Bodies Everywhere
July 15th, 2009
Mid-Wide Grip Pullups
1 set of 10
1 set of 9
1 set of 8
1 set of 6
Barbell Rows - Med Grip
135lbs x 20
185lbs x 15
225lbs x 12
225lbs x 12
225lbs x 10
V-Grip Pulldowns
140lbs x 15
160lbs x 12
180lbs x 12
200lbs x 7
Alternate Dumbbell Curls
35lbs x 20
40lbs x 20
45lbs x 20
Dual Cable Curls
27.5lbs x 12
27.5lbs x 9
27.5lbs x 7
God damn lower back is still sore, it’s really getting frustrating. Once again, kept the sets at a fairly quick pace and died out quickly. I’m hoping that in time I’ll be able to keep the intensity up instead of burning out.
Limp Bizkit - Nookie
July 17th, 2009
Seated Dumbbell Press
40lbs x 18
45lbs x 15
50lbs x 12
55lbs x 12
60lbs x 11
65lbs x 10
Single Arm Lateral Dumbbell Raises
40lbs x 10
40lbs x 10
40lbs x 10
Lateral Dumbbell Raises - Thumbs Up
25lbs x 12
25lbs x 12
25lbs x 10
Bent Over Raises
40lbs x 12
40lbs x 12
45lbs x 9
The thumbs up lateral raises are so deceiving, a day later and my traps are incredibly sore. It’s definitely going to be a staple of my shoulder workouts from now on. The standing shoulder presses were not in mostly because I’d prefer not to aggravate my back if I don’t have to.
Kid Rock - American Badass
(I’m listening to stuff from when I was 12-15 for some reason)
July 18th, 2009
Sumo Deadlifts - Overhand Grip
Bar x 20
135lbs x 10
185lbs x 8
225lbs x 6
275lbs x 4
315lbs x 5
315lbs x 5
315lbs x 5
335lbs x 5
Single Leg Back Extensions
1 set of 12
+25lbs x 8
+25lbs x 8
Behind The Back Smith Shrugs
315lbs x 12
365lbs x 12
405lbs x 6
405lbs x 3
Back feels really good, no pain today. Hopefully, this trend continues and things can go back to normal. It wasn’t the longest workout, but it was one of the most exhausting I’ve had in a while. By the time I was done I was damn near shaking (but not really). Going for post workout sushi tonight, epic carb load?
Limp Bizkit - Break Stuff
July 20th, 2009
Dumbbell Bench Press
40lbs x 15
50lbs x 15
60lbs x 12
70lbs x 12
90lbs x 12
90lbs x 9
90lbs x 9
Incline Dumbbell Press
65lbs x 12
65lbs x 10
65lbs x 10
65lbs x 9
Cable Flies (weight = both sides combined)
60lbs x 12
60lbs x 12
60lbs x 9
60lbs x 8
Cable Rope Pushdowns
57.5lbs x 15
62.5lbs x 12
67.5lbs x 12
Single Arm Rope Pushdowns
27.5lbs x 12
27.5lbs x 10
27.5lbs x 8
Had an overall bad day at work today, at least the gym was average. Intensity was still decent, I didn’t wait too long between sets. Everything was probably 90sec or less (I don’t time it, just go when I feel I have my breath again). Got hockey tonight again, this time I’m playing in goal… It’s been a while, hopefully I stay un-injured.
Rammstein - Mein Teil