Slowly but Surely

Training Training Logs
358

[quote]whup wrote:

[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?[/quote]

I sit down with them on my knees, then I stand up, and in one motion sit down, push my knees up and try to get them as high as possible… the 90’s are a bitch for me too, the first rep is a grinder, which kinda ruins the set.

359

Arms

Close-grip - 135x15, 185x6, 225x3, 275x5 (No spotter around again)

Pullover-extensions - 20x18, 70x9, 110x12 (Up 1 rep)

Pushdowns

Preacher machine - 80x15, 110x10, 140x6, 185x9 (Up 5 pounds, down 1 rep)

Incline curls - 25x8, 40x9 (Up 1 rep)

Preacher drop set

360

Legs

Leg press - 270x12, 450x8, 640x6 (Up 10 pounds), WM- 510x20 (Up 10 pounds)

Calf press - 360x12, 450x8, 560x10 (Up 20 pounds)

Leg curl - 90x10, 130x6, 170x6 (Up 20 pounds, down 5 reps)

Leg extension - 110x12, 170x6, 230x9 (Up 20 pounds, down 1 rep)

Bunch o abs

361

Chest/Tris

Decline - 45x40, 135x12, 225x5, 295x7

Low-incline smith - 135x8, 185x6, 235x6 (down 10 pounds, up 2 reps)

Low-high cable flys - 20x12, 30x9, 40x11 (Up 5 pounds, down 4 reps)

Rope extensions - 30x18, 50x9, 72.5x10/6 (Up 2 reps)

362

Back/Bis

Deadlifts - 135x12, 225x5, 315x2, 405x1, 455x2

Row - 100x14, 160x9, 220x14 (Up 2 reps)

HS Pulldowns - 90x12, 180x8, 270x11 (Up 1 rep), 90x a lot

Pinwheel curls - 45x10, 70x6, 95x12 (Up 1 rep)

Preacher machine - 80x14, 110x10, 140x6, 185x10

Bunch of abs

And weight:180

Bad deadlifts, good rest of day

363

Shoulders

DB Shoulder press - 25x14, 45x10, 65x4, 85x6

Lateral machine - 90x12, 120x8, 150x6, 195x10

Reverse fly machine - 60x12, 90x8, 120x14

And grip

364

Arms

Close-grip bench - 45x20, 135x12, 225x3, 275x8 (With spotter’s hands on bar, damnit)

Extensions - 20x15, 70x8, 120x6 (Up 10 pounds, down 6 reps… that 10 pounds made it feel real heavy)

Light pushdowns

Preacher machine - 80x14, 110x9, 140x6, 185x11 (Up 1 rep)

Incline curls - 25x8, 40x10 (Up 1 rep)

Preacher drop set

365

Took Monday and Tuesday off because this weekend I drunkenly hurt my hand… and knee… and both elbows.

Went in today, had an awful shoulder workout. I think I’m gonna take the rest of the week off, I’ve got a lot going on this week and it’s all in ridiculously hot weather, I was just too drained today.

366

Chest/Tris

Decline - 45x30, 135x12, 225x4, 295x8 (Up 1 rep)

Low-incline smith - 45x12, 135x7, 185x4, 235x7 (Up 1 rep)

Low-high cable flys - 20x12, 30x6, 40x12 (Up 1 rep)

Rope extensions - 30x20, 50x8, 72.5x10/6

Light pushdowns

Abs

367

Back/Bis

Deadlifts - 135x12, 225x6, 315x2, 425x6… also threw in some sumo deads, trying to see if I wanna switch over to them

Seated row - 100x12, 160x8, 220x12

HS Pulldowns - 90x12, 180x6, 270x10, 90x a lot

Pinwheels - 45x8, 70x5, 95x12

Preacher machine - 80x12, 110x8, 140x6, 185x9, drop set

368

Nothing like taking a week off to really get that DOMS going again. I am SORE today.

Shoulders

Smith seated shoulder press - 45x12, 95x10, 135x6, 185x8 (Nice, haven’t done this in probably 8 months and this is more than I’ve ever done), 205x3

Lateral machine - 90x14, 120x10, 150x6, 195x12 (Up 2 reps)

Reverse fly - 60x12, 90x8, 120x12

Rope front raises - 30x10, 50x7 (Up 7.5 pounds, down 7 reps)

369

And weight: 179

370

[quote]Gmoore17 wrote:
And weight: 179[/quote]

Damn dude, you’re disappearing. Gives you a better strength/weight ratio tho haha.

371

[quote]grettiron wrote:

[quote]Gmoore17 wrote:
And weight: 179[/quote]

Damn dude, you’re disappearing. Gives you a better strength/weight ratio tho haha.[/quote]

Haha yeah dropping down farther than I originally planned… One pound away from the start of the bulk. However, I’m very noticeably leaner and my arms are over an inch bigger than the start, so I’m still quite happy with it.

372

Arms

Close grip bench - 45x30, 135x12, 225x3, 275x5

Extensions - 70x7, 70x6, 120x6

Light pushdowns

Preacher machine - 80x14, 110x10, 140x6, 185x10 (Up 1 rep)

Incline curls - 25x8, 40x9

Preacher dropset

373

Legs

Leg press - 270x10, 450x6, 660x4 (Up 10 pounds, down 2 reps), WM - 520x20

Calf press - 410x10, 500x6, 590x10 (Up 1 rep)

Leg extension - 110x10, 170x6, 230x9

Leg curl - 90x10, 130x6, 170x10 (Up 1 rep)

Abs

374

Chest/Tris

Decline - 45x30, 135x12, 225x4, 295x7

Low-incline smith - 45x12, 135x8, 185x4, 235x7

Incline flys - 15x15, 25x10, 35x11

Rope extensions - 30x20, 50x12, 72.5x11/6

375

Back/Bis

Deadlifts - 135x12, 225x6, 315x2, 425x7 (Up 1 rep), did some sumo DL’s again

Row - 100x14, 160x8, 220x12

HS Pulldowns - 90x15, 180x8, 270x10 (Up 1 rep), 90x a lot

Pinwheels - 45x9, 70x5, 95x11 (Up 1 rep)

Preacher machine - 80x12, 110x9, 140x6, 185x10, drop set

376

Shoulders

Smith shoulder press - 45x15, 95x8, 135x5, 185x7 (Think I need to go lighter and change my form)

Lateral machine - 90x14, 120x8, 150x5, 195x12

Reverse fly - 60x14, 90x8, 120x14 (Up 2 reps)

And grip stuff

377

Arms

Close-grip bench - 135x12, 185x6, 225x2, 275x5

Extensions - 70x8, 70x6, 120x7 (Up 1 rep)

Pushdowns

Preacher machine - 85x14, 115x7, 145x4, 190x9 (Up 5 pounds, down 1 rep)

Incline db curls - 25x8, 40x11 (Up 2 reps)

Preacher drop set