Arms
Close-grip bench - 135x15, 185x6, 225x2, 275x5
Pushdowns - 50x12, 60x12, 70x12, 80x17 (up 3 reps), then a drop set.
BB Curl - 45x15, 95x6, 145x10 (Up 1 rep… going to try to keep this the same and just get the reps more strict)
Hammer Curls - 25x10, 45x6, 65x12
Preacher Machine drop set
Legs
Squats - 315x6
Then some calves, and 1 hand BB holds with 185, then 135, and then some abs, and then a grip machine at the gym.
I think I’m going to try to do SOMETHING for grip 4 days/week (Tuesday-Friday).
Chest/Tris
Decline bench - 135x16, 225x6, 275x2, 315x4, 275x8
Incline DB press - 50x10, 75x5, 100x6
Fly machine - 130x10, 205x8, 295x10
Reverse grip bench - 135x10, 185x4, 205x6
V-Pushdowns - 35x18, 65x10, 95x10, then a drop set
Back/Bis
Deadlifts - 135x12, 225x6, 315x2, 425x2, put straps on, 425x5
DB Row - 50x10, 75x6, 100x14 (Up 2 reps, and waay better, grip-wise… only had to put it down once for each hand)
Pulldowns - 120x10, 200x7
Pinwheel curls - 45x8, 65x5, 85x10 (Much better form than the 95’s)
Preacher Machine - 65x15, 110x8, 155x10, then a drop set
Shoulders
DB Shoulder press - 30x15, 50x8, 70x5, 90x5 (Up 2 reps, awesome set)
Reverse Fly Machine - 60x12, 100x10, 140x8
Lateral Raise Machine - 80x15, 125x8, 155x5, 200x10 (Up 10 pounds, down 2 reps, also awesome set)
Then grip stuff
Arms
Close-grip bench - 135x15, 185x8, 225x3, 275x1, 315x1, 315x1, 275x6
V-pushdowns - 50x15, 72.5x10, 95x14 (Up 4 reps), then a drop set
Preacher machine - 80x15, 110x10, 140x6, 170x9 (Up 15 pounds), then a drop set
Grip stuff
Legs - highlights
Squats - 315x7
Grip stuff, calf stuff, leg extensions, abs
Chest/Tris
Decline Bench - 135x18, 225x6, 275x2, 315x4, 275x8
Incline Dumbell press - 50x10, 75x6, 100x7 (Up 1 rep)
Incline cable flys - 20x10, 25x10, 30x10
Reverse Grip Bench - 45 x 15, 135x8, 185x4, 205x9 (Up 3 reps)
Pushdowns - 50x15, 72.5x10, 95x15 (Up 1 rep), then a drop set
Back
Deadlifts - 135x12, 225x6, 315x1, 425x1 (hands were ripping), straps on, 455x0 (What the shit? was expecting 3 . ah well, not my day for deadlifts)
DB Row - 50x10, 75x6, 100x14 (Grip was worse today, had to put it down a lot)
Pinwheels - 45x10, 65x6, 85x10
Grip stuff
Shoulders
DB Shoulder press - 30x15, 50x8, 70x6, 90x4
Lateral Raise Machine - 80x15, 125x10, 155x6, 200x10
Reverse Fly Machine - 70x15, 100x12, 130x16
Front Raises with Rope - 25x10, 35x10, 42.5x12
Grip stuff
Oh, and yesterday I weighed in at 195.5, down another 2 pounds. And my waist is down 4 inches so far.
4" damn. that’s coming off pretty fast.
Yeah there was a lot to come off though, lol. It’s gone from 39-35, I hope to get it down to about 32.
Arms
Elbow was bugging me a lot today so I didn’t do too much, or push it too hard.
Close-grip bench - 135x15, 185x6, 225x3, 275x1, 275x5
V-Pushdowns - 50x15, 72.5x10, 105x9
Preacher Machine - 80x15, 110x10, 140x8, 170x10
Legs - highlights
Squats 315 x 7
One hand BB Holds, calf stuff, leg extensions, ab stuff, more grip stuff
Chest/Tris
Decline bench - 135x18, 225x6, 275x2, 315x4, 275x8
Incline DB - 50x12, 75x6, 100x8 (Up 1 rep)
Fly Machine - 130x12, 205x8, 295x10
RGBP - Bar x 20, 135x8, 185x2, 205x6 (I find the set up and liftoff on this makes ALL the difference)
Different V-Pushdowns - 40x15, 60x9, 85x13
Back/Bis
Deadlifts - 135x12, 225x6, 315x2, 425x2, straps on, 425x7 (Up 2 reps… how the hell could I not get 455 last week?), 315x hold double overhand
DB Row - 50x10, 75x6, 100x14 (Put er down a few times)
Lat pulldown - 80x12, 140x6, 200x7
Pinwheels - 45x8, 65x6, 85x12 (Tried these with straps today because they were destroying my wrists [normally the rubber part of the dumbbell digs into them as I’m doing it]… way better, I think I’ll be rockin the 100’s soon with straps)
Preacher Machine - 80x10, 110x8, 140x6, 170x10, Drop set
Shoulders
DB Shoulder Press - 30x15, 50x8, 70x4, 90x4, 75x10 (Up 1 rep)
Lateral Raise Machine - 85x12, 115x10, 160x5, 205x7 (Up 5 pounds, down 3 reps)
Reverse Fly - 85x15, 115x10, 145x13 (Up 15 pounds, -3 reps)
Rope Front Raises - 20x12, 35x8, 50x12 (Up 7.5 pounds, down 4 reps)
Oh and weight: 195 (Down 0.5 pounds). I didn’t expect much because this weekend was bad for eating, but I’m still looking leaner and my waist is down another 1/2 inch.
Arms
BB Curl - 45x15, 45x15, 95x6, 145x8
Hammer Curls - 25x10, 45x6, 65x12
Preacher Machine drop set
Close grip bench - 135x12, 185x6, 225x2, 275x3 (Elbow is BUGGIN me, I think I’m gonna have to go lighter on tricep stuff for a while, which is not what I wanted to do while cutting)
Light pushdowns
[quote]Gmoore17 wrote:
Oh and weight: 195 (Down 0.5 pounds). I didn’t expect much because this weekend was bad for eating, but I’m still looking leaner and my waist is down another 1/2 inch.[/quote]
Awesome! Whats a day of food intake look like for you?