Close Grip Smith Press
95lbs x 12
135lbs x 11
185lbs x 8
205lbs x 6
225lbs x 6
245lbs x 4
Dips
3 sets of 15
1 set of 9
Cable Rope Pushdowns
70lbs x 12
85lbs x 10
85lbs x 8
85lbs x 7
Single Arm Cable Rope Pushdowns
20lbs x 10
20lbs x 10
20lbs x 9
20lbs x 7
EZ Bar Cheat Curls
75lbs x 8
115lbs x 6
115lbs x 6
115lbs x 6
115lbs x 4
HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 7
1 plate + 25lbs x 6
Alternating Hammer Curls
35lbs x 20
40lbs x 20
40lbs x 20
40lbs x 22
Reverse Grip EZ Bar Curls
50lbs x 12
50lbs x 12
50lbs x 10
Pretty standard, but it felt like a good day. After losing some weight, I can see some veins in my arms (just a bit) but it’s enough to make me happy!
Some of my numbers were a bit lower today, but that’s because I made sure to keep going at a good pace instead of taking some extended breaks. It’s tough to keep at it, but it feels much better in the end.
Reverse Grip Barbell Rows
135lbs x 10
135lbs x 10
225lbs x 8
275lbs x 6
315lbs x 4
315lbs x 4
315lbs x 3
Dumbbell Rows
120lbs x 10
130lbs x 8
130lbs x 8
130lbs x 6
ISO Row
130lbs x 10
150lbs x 8
155lbs x 8
Parallel Grip Pulldowns
140lbs x 13
160lbs x 12
160lbs x 10
160lbs x 9
Pulldown Machine
110lbs x 15
110lbs x 13
110lbs x 12
110lbs x 9
Alternating Dumbbell Curls
35lbs x 20
40lbs x 16
40lbs x 12
Dual Cable Curls
25lbs x 15
30lbs x 12
30lbs x 9
Today just felt awesome, I love the heavy as hell dumbbell rows! It just feels great! I’ll be doing 150lb DB rows in no time for reps, easy breezy. It will however be better when I can actually hold those gigantic things without straps, but that’s a secondary thing (don’t kill me!).
So this pulldown machine…thing. It’s pretty neat, it feels awkward to get into, but once you start it feels just right. Slow reps, super contractions, it’s great. My back felt like it was going to explode after those three sets. Definitely a keeper.
Back Squats
135lbs x 10
135lbs x 10
225lbs x 6
275lbs x 4
315lbs x 2
315lbs x 2
Single Leg Press
2 plates x 8
2 plates x 8
2 plates x 8
2 plates + 25lbs x 6
Leg Extensions
135lbs x 12
150lbs x 12
165lbs x 12
180lbs x 9
Seated Calve Raises
2 plates x 13
2 plates x 13
2 plates + 25lbs x 10
2 plates + 25lbs x 11
Horrible outing, only had about 3-4 hours of sleep last night. Had a seriously bad case of those muscle twitches that kept me up till 3:30am. Fell asleep until 7 and was pretty much off and on until 10.
No surprise that I had no strength or energy today.
Pathetic!
Flat Dumbbell Press
40lbs x 8
55lbs x 8
75lbs x 6
95lbs x 6
105lbs x 6
115lbs x 4
115lbs x 3
Incline Smith Press - Partials
185lbs x 10
185lbs x 10
205lbs x 8
205lbs x 9
Incline Dumbbell Flies
30lbs x 13
30lbs x 13
30lbs x 12
HS Chest Press
80lbs x 12
80lbs x 10
80lbs x 11
Single Arm Clean & Press
60lbs x 4
75lbs x 2
75lbs x 2
75lbs x 2
75lbs x 2
75lbs x 2
HS Shoulder Press
65lbs x 12
75lbs x 10
75lbs x 6
75lbs x 9
Lateral Dumbbell Raises
35lbs x 12
35lbs x 12
35lbs x 12
35lbs x 13
I had a good outing yesterday. Pretty happy especially with the 115lb dumbbell presses! My upper body needs much work, I believe I must increase the strength where it is needed.
Close Grip Smith Press
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 6
245lbs x 4
245lbs x 3
Dips
2 sets of 15
Dip Machine
230lbs x 10
230lbs x 10
230lbs x 8
Cable Rope Pushdowns
70lbs x 15
85lbs x 10
70lbs x 12
Single Arm Cable Rope Pushdowns
20lbs x 10
20lbs x 10
20lbs x 10
EZ Bar Cheat Curls
60lbs x 8
110lbs x 8
110lbs x 7
110lbs x 6
HS Preacher Curl
1 plate + 25lbs x 8
1 plate + 25lbs x 8
1 plate + 25lbs x 8
1 plate + 25lbs x 8
Cable Cross Chest Curl
20lbs x 12
20lbs x 12
20lbs x 10
Alternating Hammer Curls
40lbs x 20
40lbs x 20
40lbs x 16
Pretty decent day today. The dip machine at my gym, is actually phenomenal, I LOVE IT. Just the angle of the machine itself is perfect, I can load up nice and heavy (used 230, goes up to 290) and concentrate more on my triceps than anything. It’s also right beside the mirror, so I can totally eye fuck myself. No I’m just kidding, or am I?
Um, I had ice cream cake today. People’s birthdays are such a strain on my diet. At least I’m honest and admit when I mess up… However, I did some cardio today… Um, yeah.
Close Grip Smith Press
135lbs x 10
135lbs x 10
185lbs x 8
205lbs x 6
225lbs x 4
245lbs x 4
265lbs x 3
HS Dip Machine
230lbs x 10
230lbs x 10
230lbs x 10
240lbs x 6
240lbs x 5
Cable Rope Pushdowns
70lbs x 15
70lbs x 12
85lbs x 6
70lbs x 10
EZ Bar Cheat Curls
60lbs x 10
110lbs x 8
110lbs x 8
110lbs x 6
110lbs x 6
HS Preacher Curl
1 plate + 25lbs x 10
1 plate + 25lbs x 10
1 plate + 25lbs x 8
1 plate + 25lbs x 7
Cross Chest Cable Curls (Slow Reps)
15lbs x 12
15lbs x 12
15lbs x 12
15lbs x 12
Alternating Hammer Curls
35lbs x 20
35lbs x 20
35lbs x 20
35lbs x 26
Good outing yesterday, my arms are sore as shit today. I did however feel somewhat sluggish. I had to do some blood work in the morning and they pulled out 13 vials of blood out of my right arm. I don’t know if that had anything to do with it, but it felt like every rep had to be forced out. Seemed to work though, as I got some better numbers than normally!