Box Squats
45lbs x 12
45lbs x 12
135lbs x 10
225lbs x 8
315lbs x 4
365lbs x 2
405lbs x 2
405lbs x 1
Front Squats
135lbs x 10
155lbs x 6
155lbs x 4
135lbs x 6
Leg Press (plates x 2)
4 plates x 15
4 plates x 10
4 plates x 11
4 plates x 9
Leg Extensions
135lbs x 10
135lbs x 10
135lbs x 8
Standing Machine Calve Raises
440lbs x 12
480lbs x 10
480lbs x 8
480lbs x 8
No real highlights from yesterday other than finally squatting 405lbs again. It sure felt great to move those 4 plates after almost a year of not being able to. So glad to be back. The downside however was after doing those 405lb reps it took a lot of the energy I had right out of me. I kept on truckin’ though.
Flat Dumbbell Press
50lbs x 12
60lbs x 12
70lbs x 8
80lbs x 6
90lbs x 6
100lbs x 6
Incline Dumbbell Press
75lbs x 6
75lbs x 7
75lbs x 8
55lbs x 10
55lbs x 8
Cable Flies
50lbs x 12
50lbs x 10
60lbs x 10
60lbs x 9
Seated Dumbbell Shoulder Press
55lbs x 12
55lbs x 10
55lbs x 10
Lateral Dumbbell Raises
35lbs x 12
40lbs x 10
40lbs x 9
35lbs x 11
35lbs x 8
I took out the chest presses today as they haven’t really been feeling the way I wanted them too lately. It could be because I’m too tall for the cable machine we have here and it feels incredibly awkward no matter what level I set it up at. It just feels strange and un-natural and I could personally do without it. I may try the seated one next week to see if it works out better. Also, I took it down to 3 chest exercises obviously because I don’t really think I need to do 4 exercises for a not so big muscle group. If I’m wrong, please do tell me as I’d like to hear anybody’s opinion on it.
Flat Dumbbell Press
45lbs x 15
60lbs x 12
80lbs x 8
90lbs x 6
100lbs x 6
100lbs x 5
Incline Dumbbell Press
75lbs x 8
75lbs x 9
75lbs x 8
60lbs x 9
Freemotion Cable Flies
45lbs x 10
45lbs x 10
45lbs x 11
45lbs x 9
Seated Dumbbell Shoulder Press
50lbs x 12
50lbs x 12
55lbs x 6
Lateral Dumbbell Raise
35lbs x 12
35lbs x 12
40lbs x 8
50lbs x 5
35lbs x 9
For some reason, I couldn’t post anything last night so I honestly don’t remember how I felt through my training. I know I was happy with the 100lb presses, though my goal for that is to hit 10 reps for 2-3 sets.
Reverse Grip Barbell Row
135lbs x 12
135lbs x 12
225lbs x 8
275lbs x 6
315lbs x 4
315lbs x 4
Dumbbell Rows
100lbs x 12
100lbs x 10
100lbs x 10
HS Iso Row - Single Arm
3 plates x 8
4 plates x 6
4 plates x 6
4 plates x 4
Low Rope Rows
75lbs x 15
75lbs x 15
75lbs x 13
75lbs x 11
Wide Grip Pulldowns
135lbs x 8
135lbs x 8
This was after a near 12 hour shift at work (6:30-6) so I was pretty tired already. I blasted some Hatebreed into my ears seeming as they were in town, and then I went to down on the weights. I absolutely love barbell rows, they are just so rewarding! I really wanna get my reps up with the 315 though, I thought it would be sick to pull off 8 reps with that.
I had plans to hit up my forearms before I left, however after the low rope rows I crashed hard. I really had no energy left whatsoever and I figured I did pretty good, I’d rather just cut it off and go home rather than risk hurting something due to shitty ass tired man form. It’s now almost 10pm, I just finished two chicken breasts and now I’m going to pass out, only to be back at work for 6:30am again… For the first time, I’m glad I don’t have to lift tomorrow.
I don’t know if I posted this, but this week and late last week I’ve started bringing a heavy carb shake for every workout. I’m still experimenting with what I have in it, but as it goes now it’s
40g whey protein
1 cup of oatmeal
1 banana
2-3 tbsp of honey
All the oatmeal adds up to around 70g of carbs, the banana is between 20g and 30g depending on the size and the honey I think is around 20g.
It’s definitely not the best carb shake around, but it’s doing it’s job at the moment. Any suggestions on what I can add to make it better will be appreciated. I was considering adding some berries as well, we’ll see. As for now, bed calls.
Rack Pulls - Knee Level
135lbs x 12
225lbs x 10
315lbs x 6
405lbs x 5
495lbs x 1
585lbs x 1
405lbs x 7
315lbs x 10
Single Leg Parallel Back Extensions - Reps Per Leg
3 sets of 10 (60 reps total)
Dumbbell Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
Single Leg Machine Calve Raises
200lbs x 6
140lbs x 8
100lbs x 8
Holy highschool football, that was one of the most fun workouts I’ve ever had. It was short, it was sweet and by the gods of weightlifting it was intense. I just went in there, absolutely wired, blasting some Hatebreed and was ready to tear the shit out of that place. It took me two tries to hit that 585 though. Tried the first time, it wouldn’t budge. I went down to one knee, refocused myself, got up and nearly shat myself lifting that bastard. I almost fell over after, so I took a seat and started to laugh out of sheer joy. I wonder if other people laugh when they’re that happy over a lift.
I never finished today, my calves are fine… Whatever. I got some Thai food waiting to be eaten.
Close Grip Bench Press
135lbs x 12
135lbs x 12
185lbs x 8
225lbs x 4
245lbs x 4
245lbs x 3
Dips
3 sets of 12
1 set of 7
Cable Rope Pulldowns
70lbs x 12
70lbs x 12
70lbs x 9
80lbs x 7
Incline Tricep Barbell Extensions
70lbs x 12
80lbs x 12
80lbs x 9
Barbell Cheat Curls
25lbs x 12
75lbs x 8
115lbs x 6
115lbs x 6
115lbs x 4
115lbs x 2
115lbs x 3
HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 7
1 plate + 25lbs x 6
Dumbbell Hammer Curls
35lbs x 10
35lbs x 7
35lbs x 9
Reverse Grip Preacher Curls
45lbs x 19
45lbs x 8
45lbs x 8
45lbs x 6
Wrist Curls
75lbs x 10
75lbs x 10
75lbs x 9
Grip Work
100lb dumbbell holds
Set 1: 27sec
Set 2: 31sec
Today was pretty good, the 245lb close grip press was nice, as were the 115lb cheat curls. There’s nothing really out of the ordinary to not on, though I should have done more grip work towards the end. I held on to those damn dumbbells until they nearly slipped out of my hand. I say two more sets next time should be good.
Box Squats
135lbs x 10
135lbs x 10
225lbs x 8
315lbs x 4
405lbs x 7
425lbs x 3
Front Squats
135lbs x 8
135lbs x 8
135lbs x 8
135lbs x 5
Leg Press - Plates x2
5 plates x 10
5 plates x 8
5 plates x 8
5 plates x 5
Seated Calve Raises - Plates x2
1 plate x 15
1 plate x 15
1 plate x 15
Standing Calve Raise Machine
560lbs x 8
600lbs x 7
600lbs x 6
600lbs x 4
Um… Fucking… Awesome!
Absolutely AMAZING!
Holy shit.
I did NOT expect to hit that many reps, my goal today was 5… 5! I did 7! Not only that, but adding 20lbs after that and getting three reps! What an awesome day! I feel like I’m in a different league now, squatting over 4 plates. Fuckin sweet, my legs hurt though. Time for all you can eat sushi.
Barbell Rows
135lbs x 12
135lbs x 12
225lbs x 8
225lbs x 8
275lbs x 6
315lbs x 5
315lbs x 3
Dumbbell Rows
100lbs x 12
100lbs x 12
100lbs x 9
100lbs x 8
HS ISO Row - Single Arm
3 plates x 8
4 plates x 6
4 plates x 6
4 plates x 5
Low Rope Rows
75lbs x 15
75lbs x 15
75lbs x 15
75lbs x 11
Wide Grip Pulldowns
135lbs x 12
135lbs x 9
135lbs x 8
I’m a strange guy and I know I am, this is why. Most people would rather do lighter weights for more reps, due to it being lighter and well, easier. Me however, would rather do fewer reps with much heavier weights. I know there are plenty of guys on T-Muscle Nation land that are like this too, so I’m not completely alone. See, the 315lb rows don’t bother me, however I dread getting to the low rope rows which after 15 reps leaves me completely out of breath and with movements that are slow as all hell with a hard squeeze with ever rep… Well it’s so incredibly painful it can damn near bring a man to tears, much to my embarrassment. It’s a love hate relation ship, and by the Gods of weightlifting, I love doing them.
Rack Pulls - Knee Height
45lbs x 20
45lbs x 20
135lbs x 10
225lbs x 8
315lbs x 5
405lbs x 1
495lbs x 1
495lbs x 2
405lbs x 3
315lbs x 7
Single Leg Parallel Back Extensions
1 set of 10
1 set of 10
1 set of 11
1 set of 10
Dumbbell Shrugs
100lbs x 12
100lbs x 12
100lbs x 12
100lbs x 12
Seated Calve Raises (plates x2)
1 plate x 15
1 plate x 15
1 plate x 15
Standing Machine Calve Raises
500lbs x 10
500lbs x 10
500lbs x 8
500lbs x 7
My gym is closed until Sunday unfortunately, I’m going to try and find somewhere to go on Saturday so I can do up my arms but I don’t know how likely that will be. I don’t mind the two days off, but it’s more that after doing arms on Sunday, they’ll be sore as hell come Tuesday when I do chest or back, depends on what is less sore… My diet is in shambles at the moment, all the crap I’ve been eating this week because of the holidays is murderous… tasty though!
Merry X-Mas to all! Tonight calls for massive amounts of tasty but mostly bad for you food! Also, alcohol when I get home! Drunken Modern Warfare 2 awaits!
[quote]Rattler wrote:
I don’t know if I posted this, but this week and late last week I’ve started bringing a heavy carb shake for every workout. I’m still experimenting with what I have in it, but as it goes now it’s
40g whey protein
1 cup of oatmeal
1 banana
2-3 tbsp of honey
All the oatmeal adds up to around 70g of carbs, the banana is between 20g and 30g depending on the size and the honey I think is around 20g.
It’s definitely not the best carb shake around, but it’s doing it’s job at the moment. Any suggestions on what I can add to make it better will be appreciated. I was considering adding some berries as well, we’ll see. As for now, bed calls.[/quote]
i’ve been doing the carb-heavy shake, too. it rocks.
Close Grip Bench Press
45lbs x 30
135lbs x 15
135lbs x 12
185lbs x 8
225lbs x 5
225lbs x 4
225lbs x 3
Dips
3 sets of 12
1 set of 7
Incline EZ Bar Extensions
75lbs x 12
95lbs x 12
95lbs x 9
Cable Rope Pushdowns
70lbs x 12
70lbs x 12
70lbs x 11
70lbs x 10
Cheat Curls
135lbs x 6
135lbs x 6
135lbs x 4
135lbs x 4
135lbs x 3
HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 7
Hammer Curls - Slight Cheat
35lbs x 12
35lbs x 12
35lbs x 10
Reverse EZ Preacher Curl
45lbs x 12
45lbs x 12
45lbs x 7
Didn’t really have the energy today that I usually have, I didn’t do too bad though. The holidays have totally messed up my day to day activities but it’s alright for now. Anywho, I believe in March I might cut down a bit. I haven’t been on a vacation since I was 15 and I’ll be 23 in July, so I’d like to look a bit better when I go wherever I go. I don’t plan on getting super lean or anything, but maybe just cut down to 240lbs or so and see how that goes. If you disagree on my thoughts, do protest!
@ grettiron, it seems like you love your OJ! I might have to try that instead of the oatmeal which often leads me to throw up in my mouth with all those chunks, yack!
Dumbbell Bench Press
50lbs x 12
70lbs x 8
90lbs x 6
100lbs x 6
100lbs x 6
100lbs x 6
Incline Smith Press
135lbs x 12
155lbs x 10
155lbs x 10
155lbs x 10
Cable Flies
40lbs x 15
40lbs x 15
40lbs x 15
40lbs x 13
Standing Single Arm Dumbbell Press
40lbs x 8
50lbs x 6
50lbs x 6
55lbs x 6
Lateral Dumbbell Raises
35lbs x 12
35lbs x 13
40lbs x 8
40lbs x 10
OJ w/ bananas and protein powder is so much better than that cup of oatmeal, I can’t even begin to explain it. Finally, I didn’t throw up in my mouth. Success! Thank you sir.
Today wasn’t particularly the most grueling workout, I was just trying to get the reps down pact with solid movements and strong contractions. It was one of those days. Those standing dumbbell presses are a bitch though, lemme tell ya.
[quote]Rattler wrote:
OJ w/ bananas and protein powder is so much better than that cup of oatmeal, I can’t even begin to explain it. Finally, I didn’t throw up in my mouth. Success! Thank you sir.[/quote]
haha my pleasure… just sharing the wealth. keep on keepin’ on.