Back Squats
135lbs x 12
135lbs x 12
185lbs x 12
225lbs x 8
275lbs x 6
275lbs x 2
Leg Press
3 plates x 16
3 plates x 15
4 plates x 8
4 plates x 6
Iso-Dynamic Leg Extensions
12, 9, 7, 5, 3, 1 second holds
135lbs x 6
135lbs x 5 (failed on 1second)
Leg Extensions
135lbs x 12
135lbs x 10
Calve Raise Machine
360lbs x 12
360lbs x 12
360lbs x 8
360lbs x 7
Leg presses are a bitch and following into the leg extensions with the hold is a pain. I couldn’t even get a third set because my legs were so floppy. I’m surprised that happened though, I really didn’t expect that.
[quote]rcassidy23 wrote:
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. [/quote]
the fuck? 260 8% bodyfat is hyooooge. any pics?
to op: i thought your goals were stregnth orientated? why are you wasting time on the leg extensions and such? besides that your diet looked amazing, im jealous.
[quote]Deorum wrote:
rcassidy23 wrote:
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.
the fuck? 260 8% bodyfat is hyooooge. any pics?
to op: i thought your goals were stregnth orientated? why are you wasting time on the leg extensions and such? besides that your diet looked amazing, im jealous.[/quote]
It was originally, but that was a year ago. Since then I was able to build my strength up more, at the time I didn’t believe I was able to do reps with enough weight to make it really worth while. So I spent the time trying to get stronger. My real goal was to always put on muscle mass, now that’s what I’m focusing on.
Reverse Grip Barbell Rows
135lbs x 12
185lbs x 12
225lbs x 10
225lbs x 6
HS Single Arm Rows
3 plates x 10
3 plates x 10
3 plates x 8
3 plates x 8
HS High Rows
2 plates + 25lbs x 6
2 plates + 25lbs x 6
2 plates + 25lbs x 6
2 plates + 25lbs x 3
Wide Grip Pulldowns
120lbs x 12
120lbs x 12
120lbs x 12
EZ Bar Preacher Curls
65lbs x 10
65lbs x 10
65lbs x 5
10lbs x 6
HS Single Arm rows = my new favourite thing. I don’t know why, but every time I do chest supported rows, I somehow hurt my back. I just feel as if I tweaked it in a weird way, that leads to pain later on. I have no clue how I did it, but it keeps on happening so I don’t think I’ll be using it anymore.
Sumo Deadlifts
45lbs x 12
135lbs x 12
225lbs x 6
315lbs x 4
315lbs x 4
315lbs x 2
Back Extensions
4 sets of 15
Dumbbell Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
HS Seated Shrugs
2 plates x 12
2 plates x 12
2 plates x 8
I felt an odd pain in my left knee today. It wasn’t really bad, but it was of concern. I finished my deadlifts with little problem, I hope I don’t feel it again. We’ll see on monday when it comes time to squat again. I wanted to get another 4 reps out on my last set there, however the bar just did NOT move at all. Good workout, good intensity. Shouldn’t have had McDonalds for breakfast though. It wasn’t planned, I dropped all my food on the carpet this morning. After leaving the house in a furious mood, I stopped by McShits. 1 sausage and 1 bacon mcmuffin meal later and I had some McShits.
Close Grip Bench Press
105lbs x 16
135lbs x 12
175lbs x 8
175lbs x 8
185lbs x 6
185lbs x 2
Dips
1 set of 10
1 set of 8
1 set of 6
Cable Rope Pushdowns
60lbs x 12
60lbs x 12
60lbs x 10
60lbs x 12
60lbs x 8
HS Preacher Curl
1 plate x 12
1 plate + 20lbs x 12
1 plate + 35lbs x 6
1 plate + 35lbs x 6
1 plate + 35lbs x 4
Dumbbell Curls
30lbs x 10
30lbs x 8
30lbs x 8
Hammer Curls
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8
I was gonna work out with my fangs in, but I decided it could be somewhat counter productive if I swallowed them by accident and had to pass it later on in the day. Other than that, I had a good workout today. Short rests, high intensity as usual.
My arms felt like they were going to explode especially after the HS preacher curls. I wasn’t going to add the extra 35lb plate on, but I was sharing the machine with somebody else and figured now was a good time to use the extra weight. I did a bit better than I though, I gotta keep pushing myself to up the weights when I can.
HS Incline Press
35lbs x 15
1 plate x 12
1 plate + 10lbs x 12
1 plate + 20lbs x 11
1 plate + 25lbs x 8
1 plate + 25lbs x 7
Flat Dumbbell Press
75lbs x 10
75lbs x 8
75lbs x 7
Cable Chest Press
50lbs x 15
60lbs x 12
60lbs x 9
60lbs x 10
Incline Dummbell Flies
30lbs x 12
30lbs x 11
30lbs x 8
30lbs x 10
Cable Rope Pushdowns
60lbs x 12
60lbs x 12
70lbs x 8
70lbs x 5
I’m trying to clean up my diet a bit, add some more veggies in there. The hardest part is overcoming my own lazyness when it comes to preparing the next day’s meals. I also have to make sure I continue to challenge myself with the weights instead of being content with what I’m lifting.
Reverse Grip Barbell Rows
135lbs x 15
185lbs x 12
225lbs x 8
275lbs x 4
HS Single Arm Rows
3 plates x 10
3 plates + 10lbs x 10
3 plates + 20lbs x 8
3 plates + 20lbs x 6
Dumbbell Rows
100lbs x 10
100lbs x 8
100lbs x 6
100lbs x 6
Wide Grip Lat Pulldowns
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 10
135lbs x 11
Sorry I’m not making any write ups, or not as many… I’m just super tired lately, and half the time I just don’t feel like doing it. Tomorrow is low carb day, all the meals are ready. If anything, I have to drive to work every day now. That being so, it changes my budget completely and reduces my days to buy food during the week to zero. Which is great for my diet, as everything I eat is home made. Usually I would have gone out 1 or 2 times in addition to once during the weekend. It was never really the worst stuff, but bringing food from home is obviously much better.
Pros = Better Diet
Cons = Huge mileage, more oil changes, I hate buying gas
Rack Pulls From Knees
135lbs x 12
135lbs x 12
225lbs x 8
315lbs x 5
315lbs x 5
405lbs x 2
405lbs x 2
405lbs x 2
Back Extensions
1 set of 12
+25lbs x 12
+25lbs x 12
+25lbs x 9
Dummbell Shrugs
100lbs x 12
100lbs x 12
100lbs x 9
Decided to go with rack pulls as to hopefully give that one knee a bit of a break. I actually liked the rack pulls more than I thought, as they allowed to me increase the weight significantly. After reading the one article and seeing the dude with the ‘A’ shape (bigger traps, smaller shoulders) I realized I have the same issue, although to a lesser degree. So I decided instead of doing no shrugs at all, I would slow down with the shrugs to just the dumbbells instead of using the HS machine as well. I really do need that capped shoulder look, it would be nice
Back Squats
45lbs x 20
45lbs x 20
135lbs x 12
185lbs x 8
185lbs x 8
Leg Press
3 plates x 15
3 plates x 12
3 plates x 12
3 plates x 9
Alright, so I’m taking it easy for this week. I guess it will be somewhat of a de-load. I’m tired, I haven’t been feeling well and I feel I can turn it down for a bit and recover. I wouldn’t say I’m going through the motions, I’m still getting a good sweat and pushing it to a mild point of difficulty. I’ll also be working on my form this week, though I don’t think it’s all too bad… It could always be a bit better.
Leg Extensions
135lbs x 12
135lbs x 12
135lbs x 12
135lbs x 12
Machine Calve Raises
300lbs x 15
300lbs x 12
300lbs x 12
300lbs x 10
Incline Smith Press
85lbs x 15
85lbs x 15
135lbs x 12
135lbs x 12
155lbs x 10
175lbs x 8
Flat Dumbbell Press
55lbs x 12
55lbs x 12
55lbs x 12
Standing Cable Press
40lbs x 18
40lbs x 15
40lbs x 16
40lbs x 16
Cable Flies
35lbs x 12
35lbs x 13
35lbs x 10
35lbs x 10
Light loads, boring… light loads. I assume by monday of next week I’ll want to go balls to the wall, but for now I’m mildly enjoying taking it easy. I still feel like garbage outside of the gym though. Blaaah
