Back Squats
45lbs x 15
135lbs x 12
225lbs x 6
275lbs x 3
315lbs x 2
315lbs x 2
315lbs x 2
275lbs x 4
275lbs x 1
Leg Extensions
165lbs x 12
165lbs x 12
165lbs x 12
165lbs x 8
165lbs x 7
Calve Raise Machine
360lbs x 12
360lbs x 12
400lbs x 12
400lbs x 10
400lbs x 9
Seriously, I wanted to use the leg press but some dude was using it from the time when I get in, to just before I left. It was insane, so I just did extra sets for squats and leg raises than usually I wouldn’t have done. I’m also in a great mood today, as I just got 25lbs of protein isolate in the mail. Yipee!
Incline HS Press
1 plate x 12
1 plate x 12
1 plate x 12
1 plate + 10lbs x 12
1 plate + 20lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 8
Flat Dumbbell Press
70lbs x 8
70lbs x 8
70lbs x 7
Standing Cable Chest Press
50lbs x 12
50lbs x 12
50lbs x 13
Flat Dumbbell Flies
35lbs x 9
35lbs x 10
35lbs x 9
Ugh, I forgot my wallet at work yesterday. That meant, that there was no driving for me, which meant there was no way I was going to get to the gym. Man that pissed me off! Today’s weights were lighter, however there was a lot more emphasis on the actual movement and contractions of the muscle. I’m hoping to start packing on some actual mass this year. Last year was spent getting a lot stronger, but I’m hoping to take that in a bit of a different direction.
Reverse Grip Barbell Rows
135lbs x 12
135lbs x 12
185lbs x 12
185lbs x 12
225lbs x 8
225lbs x 8
HS High Row
2 plates x 12
2 plates + 25lbs x 12
2 plates + 25lbs x 10
3 plates x 8
3 plates x 4
Chest Supported Rows
1 plate + 25lbs x 10
1 plate + 25lbs x 10
1 plate + 25lbs x 9
V-Grip Pulldowns
135lbs x 8
135lbs x 11
135lbsx 7
Man, the pulldowns at my gym are insane. Because the machine itself is so old, when it sticks it’s a bitch to get it moving again! 135lbs feels more like doing 200lbs sometimes. Makes me look like a damn sissy it does!
Seated Dumbbell Presses
35lbs x 15
45lbs x 12
55lbs x 10
60lbs x 8
60lbs x 8
60lbs x 4
Single Arm Front Raises
25lbs x 10
25lbs x 10
25lbs x 7
Lateral Dumbbell Raises
30lbs x 10
30lbs x 10
30lbs x 8
30lbs x 10
Lateral Cable Raises
20lbs x 8
20lbs x 7
20lbs x 6
15lbs x 9
HS Shoulder Press
1 plate x 15
1 plate + 10lbs x 12
1 plate + 10lbs x 8
Nothing feels worse than your shoulders when you start focusing on the muscle rather than the movement. Most of the time when the blood flows in and the pump hits you, it feels great. Shoulders, feels fucking terrible. I don’t care what you say, I hate it. But at the same time, it feels great. Onto the next set.
HS shoulder press was supposed to be my 2nd exercise today, however two guys kept swapping back and forth on it. Finally by the time I was ready to finish up, it became free, which is why it was last today.
I’m pretty sure my shoulder workouts are by far the worst, I’m not really sure how to target them so if anybody reading this has some advice please feel free to let me know.
Behind The Back Smith Shrugs
225lbs x 12
225lbs x 12
275lbs x 10
315lbs x 8
315lbs x 7
HS Preach Curls
35lb x 12
1 plate x 12
1 plate + 10lbs x 12
1 plate + 20lbs x 11
1 plate + 20lbs x 8
1 plate + 20lbs x 7
Dumbbell Curls
30lbs x 10
30lbs x 10
30lbs x 7
30lbs x 7
Cross Chest Curls
25lbs x 12
25lbs x 12
30lbs x 10
Worst back extension thinger ever. As soon as I got on it, and got in position the damn thing nearly toppled over. Sunva bitch! I was so embarrassed I just forgot about doing back extensions all together. Next time I’ll just get somebody to hold it down or something. Shit, I almost went face first into the ground. Deadlifts felt good today, never even touched the straps but I used a belt for the last set. Biceps felt good as well, the HS preacher machine feels great.
Back Squats
45lbs x 15
135lbs x 12
135lbs x 12
225lbs x 10
275lbs x 6
275lbs x 4
225lbs x 8
Leg Press (explosive movement)
3 plates x 15
3 plates x 15
3 plates x 12
3 plates + 25lbs x 10
3 plates + 25lbs x 10
Iso-Dynamic Leg Extensions
12, 9, 7, 5, 3, 1 second holds
135lbs x 6
135lbs x 6
135lbs x 5 (legs wouldn’t move on the last rep)
Standing Calve Raise Machine
400lbs x 12
400lbs x 12
400lbs x 8
360lbs x 10
Man, that was one of the best leg workouts in a while. There were supposed to be front squats, but I conveniently forgot about them until I was already at 275lbs… Next time? Aside from that, I busted my balls on the squats opting for more volume instead of sheer weight. I’m hoping to soon be able to do 275lbs for 6-8 reps both times instead of 6 then 4.
The leg press was done differently than normal. Instead of pushing it up, then bringing it back down I concentrated more on an explosive push, and then bringing it back down over approximately 2 seconds. First two sets were easy, after that it became a bitch. (sorry for the lack of proper exercise terms)
Iso-Dynamic leg extensions were brought back in because I really feel just pumping out 12 reps of extensions is kind of useless. I’d rather have that serious challenge of holding it there for the alloted time. Today though, was the first time I couldn’t finish a set. I guess that’s a good thing.
Calve raises are calve raises, I don’t focus on them too much. One thing I got is calves that grow without too much work. I know lots of people would kill for that too, so hah!
HS Incline Press
no weight x 20
25lbs x 20
1 plate x 15
1 plate x 12
1 plate + 10lbs x 12
1 plate + 10lbs x 10
1 plate + 10lbs x 9
Flat Dumbbell Press
70lbs x 10
70lbs x 9
70lbs x 9
60lbs x 11
Cable Chest Press
50lbs x 15
50lbs x 13
50lbs x 12
50lbs x 10
Low Cable Flies
40lbs x 12
40lbs x 12
40lbs x 12
40lbs x 8
Man, my gym is cold. Today was nothing to really talk about. Spend a lot of time focusing on the movements… Training the muscle, not the exercise as some of the recent articles so excellently pointed out.
Reverse Grip Barbell Rows
135lbs x 12
185lbs x 12
205lbs x 12
225lbs x 8
225lbs x 5
Chest Supported Rows - Parallel Grip
1 plate + 25lbs x 12
1 plate + 25lbs x 12
1 plate + 25lbs x 10
1 plate + 25lbs x 12
HS High Rows
2 plates + 25lbs x 12
2 plates + 25lbs x 8
2 plates x 11
2 plates x 9
2 plates x 9
Got a good sweat goin on today, even though my gym is mega cold. I have to force myself to do the chinups, as much as I hate them. They have to get done, drives me insane. The supported rows, while looking like it wasn’t that hard the last two sets were a bitch, each rep after 8 was a struggle. The high rows were also a hassle today, however I’m still trying to find the proper position in the HS row ‘seat’. Sometimes I just don’t think I have it adjusted properly. Either way, that machine gets the blood pumping like crazy. After each set it feels like I can just fly away!
I have to invest in a scale, I really have no clue how much I weigh right now.
I am also starting to do minor carb cycling. Two days a week I’m going to drop my carbs down, I decided to obviously use my off day as one of them. The other one being the day I do shoulders (tomorrow) as it’s a much smaller muscle group than anything else. I would have put them in with arms on Saturday, but who am I kidding? If I eat a ton of carbs on any day, it’s going to be Saturday.
I am 6’5 260lbs at 8% bodyfat right now. I have weighed 325lbs before and I can tell you that its not all its cracked up to be. U can’t run and I would sweat everywhere i went. U feel huge because in your mind you weigh over 300 lbs but in reality you just look like a blimp. Focus more on lean muscle mass and increasing your strength while keeping your waist small.
I am 6’5 260lbs at 8% bodyfat right now. I have weighed 325lbs before and I can tell you that its not all its cracked up to be. U can’t run and I would sweat everywhere i went. U feel huge because in your mind you weigh over 300 lbs but in reality you just look like a blimp. Focus more on lean muscle mass and increasing your strength while keeping your waist small.
Seated Dumbbell Presses
30lbs x 18
40lbs x 15
50lbs x 12
60lbs x 10
60lbs x 8
60lbs x 8
60lbs x 7
HS Shoulder Press
1 plate + 10lbs x 10
1 plate + 10lbs x 10
1 plate + 10lbs x 10
1 plate + 10lbs x 9
Lateral Dumbbell Raise
30lbs x 12
30lbs x 12
30lbs x 10
30lbs x 9
Single Arm Front Dumbbell Raise
25lbs x 8
25lbs x 8
20lbs x 11
Bent Over Dumbbell Raises
25lbs x 12
25lbs x 12
25lbs x 11
I don’t know what I did different today, but it felt great! Especially the HS shoulder press, I changed the way I sat for that one and adjusted my grip. I felt it on my shoulders so much more this time around. Machines can be weird like that. Some feel as though unless you are in the exact perfect position, you’ll feel nothing. … But once you get it, BAM!
Sumo Deadlifts
Bar x 20
135lbs x 12
225lbs x 6
275lbs x 5
315lbs x 5
315lbs x 3
315lbs x 2
Back Extensions (Parallel To Floor)
5 sets of 12
Dumbbell Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 9
Seated Shrugs
2 plates x 12
2 plates x 12
2 plates x 11
2 plates x 9
This was NOT my best workout. Not saying it was bad, it just lacked intensity. I kept on staring off in the distance between deadlift sets…
The back extension I used was the one that when fully extended you’re facing the floor, the other one sucks ass. Plus, this one feels much better. Each rep also feels like more of a challenge as well. I should have used it last week when I found out the 45degree angle back extension was horrible made, except I couldn’t figure out how to get in the damn thing (blonde moment). Today I was the only guy in my gym, so I had at it!
Close Grip Bench Press
45lbs x 30
95lbs x 15
135lbs x 12
155lbs x 12
175lbs x 10
185lbs x 7
185lbs x 6
HS Dip Machine
2 plates x 12
2 plates x 12
2 plates + 25lbs x 10
Cable Rope Pulldowns
50lbs x 12
50lbs x 11
50lbs x 11
Dumbbell Curls
25lbs x 12
35lbs x 10
40lbs x 6
40lbs x 6
30lbs x 8
HS Preacher Curls
1 plate x 12
1 plate x 12
1 plate x 8
1 plate x 11
Cross Chest Curls
25lbs x 12
25lbs x 12
25lbs x 8
25lbs x 10
It looks weird written down, but this was actually a good workout. Kept up a good pace, a couple sets of the preacher curls were just murder and completely robbed me of any breath I had. Cross chest curls are weird though, sometimes I feel like they hit on so hard. Then the next set feels like nothing, I think I’m going to replace them.
Back Squats
135lbs x 12
135lbs x 12
135lbs x 12
225lbs x 10
275lbs x 4
275lbs x 3
275lbs x 5
Leg Press
3 plates x 20
3 plates x 16
3 plates x 13
3 plates x 12
Iso-Dynamic Leg Extensions
12, 9, 7, 5, 3, 1 second holds
135lbs x 6
135lbs x 6
135lbs x 6
Machine Standing Calve Raises
360lbs x 12
360lbs x 12
360lbs x 12
360lbs x 8
I hate squats sometimes, yet I love them. I’m still trying to build up my reps by using 275lbs, I refuse to go lower than that. I believe I should easily be able to do a good set of 10-12 using that weight. The leg press was a bitch today and I gave it everything I had. Each set left me completely out of breath, and with legs that nearly exploded. Awesome. Leg extensions were also tough as hell, I barely managed to finish my last set. After that I was walking around like I was probed by some aliens, not the highest moment of my life…
HS Incline Press
No weight x 30
25lbs x 15
1 plate x 15
1 plate + 10lbs x 12
1 plate + 10lbs x 12
1 plate + 20lbs x 10
1 plate + 25lbs x 6
Flat Dumbbell Press
70lbs x 10
70lbs x 10
70lbs x 6
Standing Cable Chest Press
50lbs x 16
50lbs x 15
50lbs x 15
50lbs x 11
Incline Dumbell Flies
30lbs x 12
30lbs x 12
30lbs x 8
30lbs x 9
Calbe Rope Pushdowns
50lbs x 15
60lbs x 10
60lbs x 10
I’m slowly able to do more reps with the same exercises, I really like this chest routine. The last set or two of every exercise today was absolutely brutal and I gave it my all to do as many as possible. The rope pushdowns were just added in, well because I wanted to.
Parallel Grip Chinups
1 set of 8
1 set of 6
1 set of 3
1 set of 4
1 set of 3
Reverse Grip Barbell Rows
135lbs x 12
185lbs x 12
225lbs x 8
275lbs x 3 (pause after each rep)
225lbs x 6
Dumbell Rows
100lbs x 8
100lbs x 8
100lbs x 8
100lbs x 6
HS High Rows
2 plates x 12
2 plates x 12
2 plates + 25lbs x 8
2 plates + 25lbs x 7
V-Grip Pulldowns
135lbs x 12
150lbs x 12
150lbs x 7
I hate chinups, more so I suck ass at them. Meaning, I should do them more often. The dumbbell rows were hard as hell, as I made sure I pulled them properly, using little momentum. Each set left me almost completely out of breath. The swell on my back felt phenomenal though.
Standing Shoulder Press
30lbs x 15
35lbs x 15
40lbs x 12
50lbs x 6
50lbs x 6
50lbs x 6
HS Shoulder Press
1 plate x 15
1 plate x 15
1 plate + 10lbs x 12
1 plate + 10lbs x 10
1 plate + 10lbs x 8
Lateral Dumbbell Raises
25lbs x 12
25lbs x 12
30lbs x 10
30lbs x 9
25lbs x 12
25lbs x 9
Bent Over Dumbell Raises
30lbs x 12
30lbs x 12
30lbs x 11
Straight Bar Face Pulls
50lbs x 16
60lbs x 15
60lbs x 15
60lbs x 15
Probably one of the fastest workouts I ever had. I don’t know if that’s good or not, I was pissed off at getting stuck at work for an extra half hour then having a 1 hour ride home. Didn’t get to the gym until the time I usually left. Few sets had a rest that was more than a minute, most were less. It was just intense and my shoulders are sore as hell.