Chest/Tri
Bench - 135x14, 185x6, 225x2, 265x7 (Up 1 rep)
Incline HS - 140x8, 230x5, 320x8
Low Incline Flys - 25x10, 50x10 (Up 1 rep)
Dips - BWx8, 6, BW 75x5 (Up 10 pounds, down 5 reps because the dip station was moved and now it’s ridiculously unstable, it was wobbling all over the place)
Pushdowns - 50x12, 70x5, 90x7 (Up 10 pounds, down 5 reps)
Then drop set on pushdowns.
Back Thickness
Rack Pulls - 135x15, 225x7, 315x5, 475x2, 565x4
Seated Row - 100x12, 160x5, 220x14 (Up 2 reps)
Shrug Machine - 270x10, 360x6, 500x8 (Up 50 pounds, down 6 reps… last time I definitely wrote that wrong lol did 450 not 540… I think I’m going to have to use the different one anyway, this one I have to pick the handles up right from the floor, which is do-able at the start, but a BITCH to put back down carefully at the end of the set)
And some grip stuff
Back Width/Bis
Pulldowns - 90x12, 130x6, 190x12
HS Closegrip Pulldowns - 90x10, 180x5, 230x10
Pullovers - 35x10, 55x14 (Up 2 reps)
DB Curl - 25x12, 40x5, 55x8 (Up 1 rep)
Hammer Curls - 45x6, 65x14 (Still just trying to get form better before I move up)
Preacher machine drop set
Shoulders
HS Shoulder Press - 90x15, 180x5, 220x9
Lateral Raises - 20x10, 30x5, 40x13 (Up 1 rep)
Reverse Flys - 20x10, 30x14 (Up 1 rep)
Front Raises - 20x10, 30x5, 40x14 (Up 1 rep)
Arms
Close-Grip Bench - 135x12, 185x5, 225x2, 275x5 
Wasn’t feeling this today
Pushdowns - 50x12, 70x5, 90x8 (Up 1 rep), then drop set
BB Curl - 45x15, 95x6, 135x10 (These are getting stricter)
Pinwheels - 50x8, 75x13 (same, stricter)
Then a preacher machine drop set
[quote]Gmoore17 wrote:
Arms
BB Curl - 45x15, 95x6, 135x10 (These are getting stricter)
[/quote]
Thats some big weight your curling. Those arms cant help but grow from those.
[quote]Papa Nick wrote:
[quote]Gmoore17 wrote:
Arms
BB Curl - 45x15, 95x6, 135x10 (These are getting stricter)
[/quote]
Thats some big weight your curling. Those arms cant help but grow from those.[/quote]
LOL actually, when I got to my heaviest set, all the kids in the weight room stopped what they were doing, and stared at me. One kid was like ‘na… that’s impossible,’ and some of the girls’ volleyball team happened to come in to get a drink while I was doing it. Yeah, they’re high school kids, but was still awesome, because I’m used to here where there’s guys waaay stronger.
You stay clear of those high school girls.
Eh, nevermind your young enough…
Chest/Tris
Decided to replace bench press with decline bench, get some heavier weights going. Also for tri’s, dips are out of the question now, the dip station is soo wobbly and I can’t make it level. So for tri’s on Monday I’ll be doing lighter stuff, rope extensions and pushdowns.
Decline Bench Press - 135x15, 185x8, 225x3, 275x8 (Not bad for not doing it in probably 8 months)
Incline HS - 140x10, 230x5, 320x8
Skipped Low-Incline Flies because my shoulder was feelin a little weird.
Overhead extensions with rops - 30x10, 50x10, 60x12
Rope Pushdowns - 40x10, 60x10, Then a drop set.
Back Thickness
Rack Pulls - 135x12, 225x6, 315x5, 475x2, 565x5 (Up 1 rep)
Seated Row - 100x12, 160x5, 220x15 (Up 1 rep)
Different Shrug Machine - 90x12, 180x10, 270x14
And some grip stuff
Back Width/Bis
Pulldowns - 90x12, 130x5, 190x13 (Up 1 rep)
Rack Chins - x12, x10, x9 (not sure about these, I’ll try em for a bit)
Pullovers - 35x10, 55x16 (Up 2 reps)
DB Curl - 25x10, 40x5, 55x9 (Up 1 rep)
Hammer Curls - 45x8, 65x14
And a preacher curl machine drop set
And weight: 208.5 ( 2.5 [in 2 weeks, I didn’t weigh last week]). That makes over 30 pounds so far!
[quote]Gmoore17 wrote:
Chest/Tris
Decided to replace bench press with decline bench, get some heavier weights going. Also for tri’s, dips are out of the question now, the dip station is soo wobbly and I can’t make it level. So for tri’s on Monday I’ll be doing lighter stuff, rope extensions and pushdowns.
[/quote]
man, wobbly dip bars should be a gym crime. they’re such a good exercise.
over 30 pounds, thats alot of weight. 11.5 to go I think?
[quote]Papa Nick wrote:
over 30 pounds, thats alot of weight. 11.5 to go I think?[/quote]
Ahhhh I’m not sure about that 220 lol. I think I’m just going to keep bulking until either beginning of January, or beginning of February, depending on how I’m feeling.
Shoulders
HS Shoulder Press - 90x14, 180x5, 220x11 (Up 2 reps)
Lateral Raises - 20x10, 30x6, 40x14 (Up 1 rep)
Reverse Flys - 20x10, 30x15 (Up 1 rep)
Front Raises - cut these short, shoulder wasn’t feeling so good
Arms
Close-grip bench - 135x14, 185x6, 225x2, 255x8 (up 10 pounds, down 1 rep)
Rope Pushdowns - 30x10, 40x5, 50x14, then a drop set
BB Curl - 45x15, 95x5, 145x6 (Up 10 pounds, -4 reps… this felt really heavy)
Pinwheels - 50x8, 75x15 (Think I’m going to move hammer curls here and move pinwheels to tuesday with back thickness, since I’ll be at the other gym with the heavier dumbbells)
Then a preacher machine drop set
I think we need a video of those CGB and curls
lol I really have nothing to take a video with, my cell phone is even too shitty. I will say the 145 pound barbell curl I had to cheat on a lot more than the 135, and my close-grip isn’t all that close, so it’s not as impressive as it sounds.
I think shoulder width is ideal for CGB for hitting the tri’s, I was reading it somewhere
maybe an article here
Chest/Tris
Didn’t write it down, so, highlights:
Decline bench - 295x5
Shoulder started feelin weird on incline stuff
Tricep extensions and pushdowns with rope
Back Thickness
Rack Pulls - 135x18, 315x6, 405x4, 495x2, 585x5!! (Up 20 pounds) (6 plates/side!!! This set was awesome)
Seated Row - 90x12, 160x6, 240x10 (Up 20 pounds, down 5 reps)
Shrug - 140x12, 230x5, 320x13 (Up 50 pounds, down 1 rep)
Pinwheel Curls - 40x12, 60x6, 80x12 (Up 5 pounds, down 3 reps)
And some grip stuff.
Back Width/bis
Pulldowns - 80x12, 130x6, 205x8 (Up 15 pounds, down 5 reps)
Rack Chins - 12, 12, 8
Pullovers - 45x10, 65x12 (Up 10 pounds, down 4 reps)
DB Curl - 25x10, 40x6, 55x10 (Up 1 rep) Then a drop set.
Shoulders
HS Shoulder Press - 0x30, 90x12, 180x5, 230x7 (Up 10 pounds, down 4 reps)
Lateral Raises - 20x10, 30x5, 40x15 (Up 1 rep)
Reverse Flys - 20x10, 35x8 (Up 5 pounds, down 7 reps)
Front Raises - 20x10, 30x5, 40x15 (Up 1 rep)