Chest/Tris/Bis
A really good workout.
Bench
135x5
170x5
175x5
180x5 PR
spotted on this last set. The spotter followed the bar really closely, i couldn’t tell if he touched it or not on the last rep. If he did it was less than 5lbs of pressure, so I’m going to keep upping the weight
Skullcrushers
80x8
90x8
100x5 failed on 6th rep
Incline flies
35’sx10
40’sx10 PR
40’sx10
Tricep Kickbacks
20x10
20x10
20x10 for some reason these really give a good pain down in the tricep, obviously they won’t build a lot of mass, but they’re good for a burnout and getting blood to the muscle
DB alternate curls *strict
35’sx8/arm
40’sx6/arm
45’sx6/arm PR
Incline Curls
30’sx8
35’sx8 PR
35’sx8
Weighed in at 182.0 lbs. All in all a pretty good workout.
A game came out that i was really looking forward too, and thus i skipped the gym for almost 2 weeks. Bad, i know, but it was my first time off in 15 weeks or so.
Anyway…
Chest/Tris/Bis 8/9/10
Bench Press
160lbs 5x5 not really hard, but not easy either
Skullcrushers
80lbsx8
90lbsx8
90lbsx8 these were pretty hard, but it’s all i can expect for most of 2 weeks off
Incline Flies
40lbsx10
40lbsx10
45lbsx10 these were hard, but i was excited to hit yet another PR
Cable Pressdowns
130lbsx8
140lbsx8
150lbsx8
DB Curls
35’sx8
40’sx6
45’sx6
Incline Curls
30’s x8
35’s x8
35’s x8
Weighed in at 180.6lbs. I can deal with a 1.4lb loss over 2 weeks of inactivity.
Leg Day 8/10/10
Squats
185 5x5 dropped the weight due to two weeks off, still pretty hard
Leg extensions
25/legx10
35/legx10
35/legx10 these were really hard
Hamsting Curls (lying down)
25lbsx10/leg
35lbsx9/leg
35lbsx7/leg * probably going to lower weight next week*
Glute-Ham raise w/ 25lb plate
3x10
Seated calf raises on machine.
2 plates 3x15
Seated hamstring curl
1x20 with 70lbs
I read about how seated and lying down hamstring curls are supposed to hit your hamstrings differently. I felt the seated curls a lot more than the lying. might switch to only seated cable curls.
Weighed in at 182.4 lbs.
Back/Bis 8/11/10
HS pulldowns
2platesx10 easy
2plates 25/sidex10 still not too bad
3 plates/sidex10 not terrible but a lot easier than it was the first time i did it
HS rows
2 plates 25/sidex6
3plates/sidex6
3.5plates/sidex6
4plates/sidex6 these were pretty hard
Straight arm pressdowns
3x10 with 90lbs
At this point i needed the deadlift platform.
Some guy was doing a circuit of deadlift, cleans, some exercises with a medicine ball, and bench press.
I waited 10 minutes, no sign of him being done.
I went over and did BB row in the middle of an open area
BB row
135x5
155x5
165x5
175x5 PR
185x5 PR still don’t feel these that well. I’ll give them a few more weeks, and if I still can’t feel them i’m going to go to DB rows
Asked the guy if he was done. He wasn’t. waited another 10 minutes. at this point i was pretty mad, and my muscles were cooling down. He finally finishes, but my focus by that point was pretty much gone.
Deadlifts
135x6
185x5
225x4
245x2 pissed off, couldn’t focus, and this felt pretty heavy. maybe it was the two weeks off
I did some halfhearted curls
BB straight bar curls
80lbsx10
90lbsx8
90lbsx4
Pinwheel curls
40lb dbsx8
45lb dbsx8
didn’t even feel like doing set 3 and weighed in then left
weighed in at 182.8lbs.
Shoulders 8/12/10
Barbells were taken so i did hammer strength shoulder press. I actually like how it feels a lot more than i like standing press. I’m considering keeping it as my standard press. We’ll see.
HS Press
1 plate/sidex5
1plate 15/sidex5
1plate 25/sidex5
1plates 35/sidex5
2 plates/sidex2 * I accidently changed the seat position, and i think i put it at a higher position, it was really hard to drive out of the bottom of the lift*
Lateral raises
15lbsx10
20lbsx10
20lbsx10
Face pulls
90lbx10
100lbsx10
110lbsx10
HS shrugs
1platex10
2platesx6
3platesx10
3plates 25/sidex10
3plates 25/sidex10
grip was dead by the top 2 sets. I had to do each of them in segments of 4 reps, 3 reps, 3 reps.
External rotations at pulley stations for shoulder rehab
Weighed in at 184.6lbs