Chest/ham/sol
Bench Press - 135x12, 185x5, 225x2, 245x10(+2 reps since I last did 245)
Incline Smith - 135x8, 185x4, 225x11 (+2 reps)
Fly Machine - 130x12, 220x5, 305x11 (+1 rep)
Stretch
Hamstring Curl - 50x12, 110x5, 170x9 (+2 reps)
Skipped Seated Calf cause my ankle’s bugging me, which it tends to do sometimes because I have a couple screws in it
Weight - 187 (+2 pounds, was really happy about this cause I did not eat nearly enough on the weekend, thought I might’ve lost weight)
Back Width/Bis
HS Pulldowns - 90x14, 180x6, 310x7 (+1 rep), 250x14 (+1 rep)
Close-Grip Pulldowns - 85x12, 140x5, 220x10 (+1 rep)
Cable Pullovers - Started warmup set and stopped because it was hurting my elbow. Both my right elbow and wrist aren’t feeling too good, hope that doesn’t stay
Preacher Machine - 65x15, 125x5, 200x8
Hammer Curls - 20’s x 10, 35’s x 5, 55’s x 9 (+1 rep)
Legs (Skipped Shoulders/tris because my right elbow, wrist, and now shoulder don’t feel great. Wrist is getting better though and shoulder isn’t bad, only really worried about my elbow)
Leg Press - Lowered the weight a lot, brought my legs in closer and making sure I bring my thighs right down to my chest. - 180x12, 360x6, 540x20 (Expected to get 6-8, but then it seemed like I’d probably get 10-12 so I widowmakered it)
Leg Extension - 70x12, 150x5, 210x14 (+2 reps)
Calf Raises - 60x15, 140x5, 220x11 (+20 pounds, -3 reps)
Then some abs
“Shoulders/tris because my right elbow, wrist, and now shoulder don’t feel great. Wrist is getting better though and shoulder isn’t bad, only really worried about my elbow”
What happened, dont fall apart on me now!
[quote]Papa Nick wrote:
“Shoulders/tris because my right elbow, wrist, and now shoulder don’t feel great. Wrist is getting better though and shoulder isn’t bad, only really worried about my elbow”
What happened, dont fall apart on me now![/quote]
Haha I know man, I feel like the wrist is from a lot of smith machine stuff because I really push myself far while my wrist is in kind of a bad position, so I’ll probably switch to more dumbells. Shoulder was from work, so that should just get better in a few days of not doing that same stuff. Elbow, however, seems like some kind of tendonitis, so I’m really hoping it just gets better with me trying not to use it much at work. Sucks though cause you never know with that type of thing. I’ve upped my fish oil and avoided use for the past few days, maay skip arm day on saturday, and hope I’m better for next week.
Chest/Ham/Sol
Bench - 135x12, 185x5, 255x8 (+10 pounds, -2 reps)
Incline BB Bench - 135x8, 205x8
Fly Machine - 130x12, 220x5, 305x12 (+1 rep)
Hamstring Curl - 50x12, 130x5, 190x5 (+20 pounds, -4 reps)
Skipped Seated Calf again, I was very close to vom
EDIT: Almost forgot - Weight - 189 (+2 pounds) Will probably post progress pics next week
Back Width/Bis
HS Pulldowns - 90x12, 180x6, 320x6 (+10 pounds, -1 rep), 270x11 (+20 pounds, -3 reps)
Neutral-Close Grip Pulldowns - 85x12, 140x5, 200x10
Preacher Machine - 65x12, 95x8, 140x3, 200x8
Hammer Curls - 20x12, 35x5, 55x10 (+1 rep)
Shoulders/Tris
DB shoulder press - 35’s x 12, 55x5, 75x8 (-5 pounds, +4 reps)
Lateral Raise Machine - 70x12, 130x5, 190x12 (+2 reps)
Harder Reverse Fly Machine - 80x8, 120x14 (+10 pounds, +2 reps)
Reverse-Grip Bench Press - 95x12, 135x6, 185x12 (+4 reps)
Then just some light pushdowns with a rope. My elbow was feeling pretty good but I didn’t wanna push it too much
Legs
Leg Press - 270x12, 450x5, 630x7, WM- 540x20
Leg Extension - 70x10, 150x5, 230x9 (+20 pounds, -5 reps)
Standing Calf - 60x12, 160x5, 240x9 (+20 pounds, -2 reps)
Then some abs
Back Thickness
Rack Pulls - 135x14, 225x8, 315x5, 425x2, 515x5 (-1 rep, damnit, guess that’s what happens when you don’t do something for 3 weeks), 455x9. Definitely going to add some grip work on a different day, because grip is always what kills me, even with straps.
DB Row - 75x8, 100x16 (+1 rep)
Smith Shrugs - 135x10, 225x5, 315x12 (+2 reps)
Man you are moving some big weight my friend.
Thank you sir. Actually tonight at the gym I was talking to a powerlifter who has squatted 580, which is VERY rare for my gym, he’s definitely the strongest guy there. I’ve been thinking about maybe doing a powerlifting meet sometime when I’m 23, as a junior. I just turned 21, so I figure I could probably be able to total at least 1400 by then, which isn’t great but I’d be pretty proud of it. Still going to train more bodybuilding-like, but that obviously includes getting stronger. At some point I’m going to need to add squats back in though.
Sounds good man, your on the right track.
21 man I turn 25 in Dec, where has time gone.
Looking forward to those progress pics.
Chest/ham/sol
Bench - 135x14, 185x6, 225x2, 275x4 (+1 rep), 225x10
Incline Bench - 135x6, 205x8
Fly Machine - 130x10, 220x5, 305x12
Hamstring Curl - 50x12, 130x5, 190x6 (+1 rep)
Seated Calf - 45x15, 90x6, 160x12
Not the greatest workout, but I was happy with 275x4, I think I’ll try 315 again next week.
Waiting until tomorrow to weigh myself because my eating was way off this weekend and I want a more ‘normal’ day of eating first.
Back Width/Bis
HS Pulldowns - 90x14, 180x6, 320x7 (+1 rep), 270x12 (+1 rep)
HS Front Pulldowns - 140x10, 220x10
Preacher Machine - 80x12, 140x5, 200x8
Hammer Curls - 20x12, 35x5, 55x12 (+2 reps)
Grip Stuff
Weight - 190 (+1 pound)
Shoulders/Tris
DB Shoulder Press - 35’s x 12, 55’s x 6, 75’s x 10 (+2 reps)
Machine Lateral Raise - 75x12, 135x5, 195x11 (+5 pounds, -1 rep)
Reverse Fly Machine - 70x12, 115x5, 175x10
Reverse Grip Bench Press - 135x8, 205x9 (+20 pounds, -3 reps)
V-Pushdowns - 35x15, 65x5, 95x15
Legs
Leg Press - 270x12, 450x5, 640x7 (+10 pounds), 550x20 (+10 pounds)
Leg Extension - 70x10, 150x5, 230x11 (+2 reps)
Standing Calf Machine - 80x10, 160x5, 240x10 (+1 rep)
Then some abs
Pretty sick, decided to gym it up anyway.
Back Thickness
Rack Pulls - 135x14, 225x7, 315x5, 435x2, 525x3 (+10 pounds, -2 reps), 455x11 (+2 reps)
DB Row - 75x7, 100x20 (+4 reps, really wish my gym had heavier dumbells)
Started doing smith shrugs, but I was done.
Arms
Close-Grip Bench - 135x12, 185x5, 245x7 (+1 rep)
Rope Extensions - 20x14, 42.5x6, 65x12+7
BB Curl - 45x14, 95x3, 115x10
Pinwheels - 20x12, 35x5, 55x11 (+5 pounds, -1 rep)
Also, some measurements:
Waist: 34"
Arm: 16" (woo!)
Thigh: 25"
Calf: Just over 16"