Shoulders
Smith shoulder press - 45x15, 95x10, 135x5, 185x8 (Up 1 rep)
Reverse cable fly - 5x12, 5x10, 10x13 (Up 1 rep)
Lateral machine - 95x14, 125x8, 155x5, 185x12 (Up 5 pounds)
Reverse fly machine - 100x12, 130x8, 160x14 (Up 1 rep)
Abs
Arms
Close-grip bench - 45x18, 135x8, 185x5, 225x2, 255x8 (Up 1 rep)
Extensions - 70x8, 90x5, 110x11 (Up 1 rep)
Pushdowns
Preacher machine - 95x14, 125x8, 155x4, 200x10 (Up 1 rep)
Incline DB Curls - 25x8, 35x4, 50x6 (Up 5 pounds, down 4 reps)
Pinwheel curls - 50x8, 75x4, 100x12 (Up 5 pounds)
Oh, and with my eating more and such, weight’s back up to 186! (was down to 175)
Legs
Sumo DL - 135x12, 225x6, 315x2, 405x2, 495x0 (so close, got it to my knees, couldn’t lock it out, damnit), 455x1 (Gave it all on the 495, plus put my left leg a little too wide)
Leg curl - 90x8, 130x5, 170x7 (better)
Single-leg presses
Leg extension - 130x12, 190x6, 250x14 (Up 2 reps)
- So I wanted to do leg press after sumos, but there was someone on the leg press. I’d noticed he had only done one set, half-assed, but he had been just sitting there talking to his buddy for a few minutes, so I asked if he’d be much longer on it, he said ‘yeah man I’ll be a bit still’, so I figured ah shit, but oh well I’ll go do leg curls first. Did those, he’s still on it, so I said fuck it, don’t do enough unilateral stuff, I’ll do leg press next week. So I did some of that, then leg extensions. The fucking guy was still sitting there talking to his buddy, hadn’t even done another set yet, while I went and did 9. Frustrating.
Hmm post didn’t show up, I’ll try again
Chest/Tris
Low-incline smith - 45x18, 135x8, 185x5, 235x8 (Up 1 rep)
Decline HS - 200x10, 290x5, 380x10 (Up 1 rep)
Incline cable flys - 20x12, 30x6, 42.5x11 (Up 1 rep), drop set
V-pushdowns - 42.5x15, 72.5x10, 100x12, drop set
Back/Bis
HS Pulldowns - 90x15, 180x8, 250x12 (Up 20 pounds, down 2 reps)
Seated row - 120x10, 180x6, 240x8 (Up 20 pounds, down 5 reps… pretty sloppy)
Close-grip pulldowns - 100x10, 140x6, 180x15 (Up 1 rep)
Pullover machine - 80x12, 125x8, 170x14 (Up 4 reps)
Preacher machine - 100x14, 130x8, 160x5, 205x9 (Up 5 pounds, down 1 rep)
Yesterday - shoulders… tweaked my shoulder a wee bit on the first exercise so didn’t push it too too hard, still got same reps as last week though, then some abs
Today - Arms
Close-grip - 45x15, 135x8, 185x5, 225x2, 265x6 (Up 10 pounds, down 2 reps)
Extensions - 70x8, 90x5, 110x12 (Up 1 rep)
Pushdowns
Preacher machine - 100x12, 130x8, 160x4, 205x10 (Up 1 rep)
Incline DB Curls - 35x6, 50x7 (Up 1 rep)
Pinwheels -0 50x8, 75x5, 100x13 (Up 1 rep)
Preacher drop set
Yesterday - legs - Sumo DL - 135x12, 225x6, 315x2, 405x1, 455x2 (Still really haven’t ‘gotten’ this exercise, my form seems a little different each time… I think it’s the straps that are screwin me up, hard to get strapped up and then get into the right position. I think I may need to just start sneaking chalk in and cleaning up well after myself)
Leg press - 320x12, 410x8, 500x4, 590x10 (Up 10 pounds)
Calf press - 500x10, 590x6, 680x10
Leg extension - 150x10, 210x6, 270x8 (Up 20 pounds, down 6 reps… felt heavy)
Leg curl - 90x8, 130x5, 170x8 (Up 1 rep)
[quote]Gmoore17 wrote:
Yesterday - legs - Sumo DL - 135x12, 225x6, 315x2, 405x1, 455x2 (Still really haven’t ‘gotten’ this exercise, my form seems a little different each time… I think it’s the straps that are screwin me up, hard to get strapped up and then get into the right position. I think I may need to just start sneaking chalk in and cleaning up well after myself)[/quote]
That’s still an issue for me too… some days it feels like my body “gets it,” and other days not so much. That might be why sumo is considered more technical and therefore harder. Good luck though!
Chest/Tris
Low-incline smith - 95x15, 135x9, 185x5, 235x7 (form issue somehow)
Decline HS - 230x10, 320x5, 410x7 (Up 30 pounds, down 3 reps)
Incline cable flys - 20x12, 30x8, 42.5x11, drop set
V-Pushdowns - 42.5x23, 72.5x10, 105x11 (Up 5 pounds, down 1 rep), drop set
[quote]grettiron wrote:
[quote]Gmoore17 wrote:
Yesterday - legs - Sumo DL - 135x12, 225x6, 315x2, 405x1, 455x2 (Still really haven’t ‘gotten’ this exercise, my form seems a little different each time… I think it’s the straps that are screwin me up, hard to get strapped up and then get into the right position. I think I may need to just start sneaking chalk in and cleaning up well after myself)[/quote]
That’s still an issue for me too… some days it feels like my body “gets it,” and other days not so much. That might be why sumo is considered more technical and therefore harder. Good luck though![/quote]
Yeah man, I’m really thinking once I ‘get it’ so to speak, I’ll be pullin 5 plates for reps soon after. I hope. lol thanks man
Back/Bis
HS Pulldown - 90x18, 180x8, 270x10 (Up 20 pounds, down 2 reps)
Seated row - 120x12, 180x6, 240x9 (Up 1 rep)
Close-grip pulldowns - 85x12, 140x6, 200x10 (Up 20 pounds, down 3 reps)
Pullover machine - 95x12, 140x8, 185x10 (Up 15 pounds down 4 reps)
Preacher machine - 105x12, 135x8, 165x4, 210x6 (Up 5 pounds down 4 reps), drop set
Shoulders
Seated smith - 45x25, 95x10, 135x6, 185x9 (Up 1 rep)
Reverse fly machine - 85x15, 130x8, 175x10 (Up 1 rep)
Lateral machine - 100x12, 130x8, 160x4, 190x12 (Up 2 reps)
Reverse cable fly - 5x15, 10x15
abs
Arms
Close-grip - 45x25, 135x10, 185x6, 225x2, 265x5 (Gym got all new bars, which is sweet, but gotta get used to them)
Extensions - 70x10, 90x5, 110x12
V-Pushdown drop set
Preacher machine - 105x12, 135x8, 165x4, 210x7 (Up 1 rep)
Seated incline db curls - 35x8, 50x7
Pinwheels - 50x8, 75x6, 100x14 (Up 1 rep)
Preacher drop set
Legs
Sumo DL - 135x12, 225x6, 315x3, 405x1, 455x2, 405x a few with no straps
Leg press - 320x8, 410x6, 500x4, 600x10 (Up 10 pounds)
Calf press - 500x10, 590x8, 680x12 (Up 2 reps)
Leg extension - 150x10, 210x6, 270x12 (Up 2 reps)
SLDL - 45x12, 135x6, 135x8
Chest/Tris
Bench Press - 45x20, 135x12, 185x6, 225x3, 275x1, 315x1, 275x5 (nice, haven’t done regular bench in a long time)
Low-incline smith - 135x6, 185x4, 235x5
Incline flys - 20x12, 30x8, 42.5x12 (Up 1 rep)
V-pushdowns - 50x18, 65x12, 80x8, 105x12 (Up 1 rep), drop set
Back/Bis
HS Pulldowns - 90x15, 180x8, 270x11 (Up 1 rep)
Seated row - 120x12, 180x6, 240x11 (Up 1 rep)
Close-grip pulldowns - 85x12, 140x6, 200x11 (Up 1 rep)
Pullover machine - 110x12, 155x6, 200x9 (Up 15 pounds, down 1 rep)
Preacher machine - 105x14, 135x8, 165x4, 210x8(Up 1 rep)
Shoulders
DB Shoulder press - 25x18, 45x10, 65x6, 85x5 (Meh I’m alright with this, been a long time since I’ve tried… want to get up to the 100’s)
Reverse fly machine - 85x15, 130x8, 175x11 (Up 1 rep)
Lateral machine - 105x12, 135x8, 165x4, 195x12 (Up 5 pounds)
Reverse cable fly - 5x15, 10x15
Abs
Arms
Close-grip bench - 45x20, 135x10, 185x5, 225x2, 265x7 (Up 2 reps, sweeet)
Extensions - 70x10, 90x6, 120x7 (Up 10 pounds, down 5 reps)
V-pushdowns
Preacher machine - 105x12, 135x8, 165x4, 210x9 (Up 1 rep)
Incline DB Curls - 35x6, 50x8 (Up 1 rep)
Pinwheel curls - 50x10, 75x5, 100x15 (Up 1 rep)
Preacher drop set
Didn’t do legs last week because I played football with some friends and I am gaddamn sore
Chest/Tris
Bench press - 45x25, 135x12, 185x6, 225x3, 275x6 (Up 1 rep)
Low-incline smith - 135x8, 185x4, 235x6 (Up 1 rep)
Incline cable flys - 20x12, 30x8, 42.5x12, dropset
V-pushdowns - 50x18, 65x10, 80x6, 110x10 (Up 5 pounds, down 2 reps), dropset
Back/Bis
HS Pulldowns - 90x15, 180x8, 270x12 (UP 1 rep)
Seated row - 120x12, 180x6, 240x12 (Up 1 rep)
Close-grip pulldowns - 85x12, 140x6, 200x12 (Up 1 rep)
Pullover machine - 110x12, 155x8, 200x12 (Up 1 rep)
Preacher machine - 105x12, 135x8, 165x4, 210x9