Looking ripped buddy. Good job!
[quote]whup wrote:
Looking ripped buddy. Good job![/quote]
Thanks whup! Little more to lose, then hold it for a while, then back to tryin to get hyooge.
Legs
Leg press - 270x12, 450x6, 590x7 (up 50 pounds, down 3 reps), WM- 470x20 (up 20 pounds)
Calf press (calf raises on leg press machine) - 270x12, 360x10, 450x12
Leg extension - 90x12, 150x6, 210x9 (Up 2 reps)
Leg curl - 70x12, 110x6, 150x10
Ab stuff
Chest/Tris
Decline bench - 45x30, 135x12, 225x5, 275x2, 315x5
Low-incline smith - 45x12, 135x10, 185x5, 245x4
Low-high cable flys - 10x15, 20x10, 30x15 (up 4 reps)
Overhead rope extensions - 25x18, 42.5x10, 65x12/8
Back/Bis
Deadlifts - 135x10, 225x6, 315x2, 425x8 (Up 2 reps, awesome set)
Seated row - 100x12, 160x6, 220x12
Pullups - x9, x6
Pinwheel curls - 50x8, 70x5, 90x10
Preacher machine - 80x12, 110x6, 140x6, 170x10, drop set
Some abs
Shoulders
DB Shoulder press - 30x15, 50x8, 70x4, 90x4 (Up 1 rep), 75x9
Lateral raise machine - 85x12, 115x8, 145x5, 190x11 (Up 1 rep)
Reverse fly machine - 60x12, 90x10, 120x12
Rope front raises - 30x10, 42.5x13 (Up 1 rep)
Then some abs and grip
Arms
Close-grip bench - bar x 30, 135x10, 185x6, 225x2, 275x4 (ugh, awful set, no spotter and I screwed up the liftoff)
Dead-stop extensions - 20x15, 70x10, 110x10 (Meh, wanted to try these out, wasn’t a huge fan)
Light pushdowns
Preacher machine - 80x14, 110x8, 140x6, 170x12 (Up 1 rep)
Seated incline DB Curl - 20x8, 35x12 (Up 5 pounds)
Preacher drop set
Legs - only had about half hour today, had to skip some stuff
Leg press - 270x12, 450x6, 610x7 (Up 20 pounds), WM- 490x20 (Up 20 pounds)
Calf press - 320x12, 410x6, 500x12 (Up 50 pounds, wow)
Ab stuff
Chest/Tris
Decline bench - 45x30, 135x12, 225x6, 275x2, 315x5
Low-incline smith - 135x10, 185x6, 245x5 (Up 1 rep)
Low-high cable flys - 15x12, 25x8, 35x11 (Up 5 pounds, down 4 reps)
Overhead rope extensions - 25x18, 42.5x10, 65x13/6
Light pushdowns
Back/Bis
Deadlifts - 135x12, 225x6, 315x2, 405x1, 455x4 (Was real happy with this, felt real week in my warmups and almost skipped this set)
Seated row - 100x12, 160x8, 220x12
HS Pulldowns - 90x12, 180x8, 270x9 (Really liked this machine, definitely gonna keep this exercise)
Pinwheel curls - 50x8, 70x4, 90x12 (Up 2 reps)
Preacher machine - 80x15, 110x8, 140x5, 180x8 (Up 10 pounds, down 4 reps)
Preacher drop set, then some abs
Shoulders
DB Shoulder press - 30x15, 50x8, 70x4, 90x3 (Damn, had trouble getting the first rep up), 75x10 (Up 1 rep)
Lateral raise machine - 85x12, 115x8, 145x6, 195x8 (Up 5 pounds, down 3 reps)
Reverse fly machine - 60x15, 90x10, 120x14 (Up 2 reps)
Front raise with rope - 30x10, 42.5x15 (Up 2 reps)
Some grip stuff
And weight: 182, so that 455x4 deadlift yesterday was 2.5x Bodyweight, which I think is kinda cool
[quote]Gmoore17 wrote:
And weight: 182, so that 455x4 deadlift yesterday was 2.5x Bodyweight, which I think is kinda cool[/quote]
Hell yeah! That’s awesome dude
Thanks Whup! Next up, 3x bodyweight… maybe lol
Arms
Close-grip bench - 135x12, 185x6, 225x3, 275x6
Pullover-extensions - 20x15, 70x10, 110x11 (Up 1 rep)
Pushdowns
Preacher machine - 80x15, 110x8, 140x6, 180x10 (Up 2 reps)
Seated incline DB curl - 25x8, 40x8 (Up 5 pounds, down 4 reps)
Preacher drop set
Friday - Legs
Leg press - 270x10, 450x6, 630x6 (Up 20 pounds, down 1 rep), WM - 500x20 (Up 10 pounds)
Calf Press - 360x12, 450x8, 540x10 (Up 40 pounds, down 2 reps)
Leg Extension - 90x12, 150x8, 210x10 (Up 1 rep)
Leg Curl - 70x10, 110x6, 150x11 (Up 3 reps)
Abs
Chest/Tris
Decline bench - 45x40, 135x15, 225x5, 295x8 (Up 1 rep)
Low-incline smith - 135x10, 185x5, 245x4 
Cable Flys - 15x12, 25x8, 35x13 (Up 2 reps)
Rope extensions - 25x18, 42.5x6, 72.5x8/7 (Up 7.5 pounds, down 5 reps)
Light pushdowns
On another note, this weekend my waist was 31", and my arms are still stickin around 16".
Back/bis
Deadlifts - 135x12, 225x6, 315x2, 405x1, 455x2
Seated row - 100x15, 160x8, 220x12
HS Pulldowns - 90x12, 180x8, 270x10 (Up 1 rep)
Pinwheel curls - 45x10, 70x5, 95x11 (Up 5 pounds, down 1 rep)
Preacher machine - 80x15, 110x8, 140x6, 180x10
Then abs
Shoulders
DB Seated shoulder press - 30x15, 50x8, 70x4, 90x3, 75x10
Lateral machine - 90x12, 120x8, 150x6, 195x10 (Up 2 reps)
Reverse fly - 60x14, 90x8, 120x14
Grip stuff
[quote]Gmoore17 wrote:
Shoulders
DB Seated shoulder press - 30x15, 50x8, 70x4, 90x3, 75x10
Lateral machine - 90x12, 120x8, 150x6, 195x10 (Up 2 reps)
Reverse fly - 60x14, 90x8, 120x14
Grip stuff[/quote]
The 90’s are a bitch for me to get up to begin the press. I usually just try to freakin hang-clean em. How do you do it?