man the religious studies professor i had last quarter put my name on some ‘promising religion students’ list and now the chair is sending me letters trying to get me to declare. THANKS PROFESSOR.
Legs today
Leg Press: 2ppsx10, 3ppsx8, 4ppsx4, 5pps+45x15, 4pps+45x23
Sumo Leg Press: 4pps+45x15
Standing calves: 60x10, 80x6, 130x19
Good job man. Keep training hard.
What’s your weight at? Any progress pictures besides that rear DB?
[quote]bugeishaAD wrote:
Good job man. Keep training hard.
What’s your weight at? Any progress pictures besides that rear DB?[/quote]
Haha my av is pretty old - wouldn’t call it a progress pic 
I’ve been putting off taking new ones since the past few months have just been spent getting back to where I was around mid June. Maybe in the next week or so I’ll throw some up. Finally on summer break and my work has slowed down a lot!
I’m around 215. Bounces a little over/under depending on water I guess.
so this indian guy came up to me after my workset of rackpulls, patted me on the back and told me that i inspired him and his friend. weeeeirrrrrdddd.
delts/back
HS Press
50x8, 90x6, 140x4, 205x15 + 2 rp
Lateral Raise Machine
gonna have to find a new exercise im pretty sure; can’t think of a way to add more plates to the machine since the stack is partially covered so that only 2.5s will fit
60x6, 120x3, 165x14 + 3 rp
Rack Pulls
135x6, 225x6, 315x3, 445x13
Rack Chins
BWx8, 65x12 + 3 rp
Shrugs
225x12, 325x13
Rear Delt Raise
35x16
Just take zinc and l-arginine… same effect.
[quote]mpenix wrote:
Just take zinc and l-arginine… same effect.[/quote]
but it wouldn’t be called “Ball Refill” then
k i am not doing flat bench anymore. I added 5 lbs and lost 2 reps, and it has been stalling out anyways and having such shitty success on my first exercise puts me in a bad mood. i don’t even know why its not going up since my CGBP is going up fast as are the rest of my delt/chest/tri exercises. maybe i just suck at it. either way not worth doing.
chest/arms
flat bb: 45x15, 135x6, 185x4, 230x7
hs incline: 90x6, 140x4, 220x15 + 4rp
db curl: 20x8, 30x6, 52.5x10
machine curl: 60x8, 80x6, 120x3, 160x14 + 3rp; tweaked my left shoulder sometime during the 6 secs it took me to get that 3rd rep up
CGBP: 135x6, 175x2, 220x9
OH Tri machine: 130x8, 225x13
pinwheel curl: 30x8, 60x15
leggs
just listing worksets today
front squat: 45x6, 135x6, 185x3, 250x6 ; +5lbs and 1 rep from last time
hack squat: 210x20 ; +10lbs and same reps from last time
lying leg curl: 162.5x16 ; +2.5lbs and 4 reps from last time
smith calves: 140x26 ; +12 reps from last time (last time was very subpar though)
dundundun
shoulder numbers have been going up like crazy
just delts today, splitting them up from back on weeks that i am deadlifting to give legs/lowback a little extra recovery time.
smith btn
50x8, 70x6, 90x4, 135x15 + 4rp ; +5lbs and 1 rep from last time
upright row
45x8, 65x6, 115x16; +5lbs and 1 rep from last time
lateral raise machine
50x30 for mad pumpz
back
deadlifts
45x6, 135x6, 225x6, 315x3, 420x9 ; +5lbs from last time, same reps
wide-grip pulldown
50x8, 100x6, 170x15 + 3rp ; +10lbs, same reps
behind-the-back smith shrugs
180x15, 250x20 ; +10lbs and 3 reps
face pulls
40x8, 50x6, 60x4, 85x15 ; +5lbs
chest/arms
incline bb
45x15, 95x8, 135x5, 155x2, 210x8 ; +5lbs
flat db
65x6, 95x12 ; +2 reps
ez curl
35x8, 65x6, 110x10 ; +5lbs, -1 rep
incline hammer curl
27.5x8, 47.5x12 ; +2.5lbs, +1 rep
reverse grip smith bench (changed angle a little, not sure how that makes #s compare)
90x6, 140x5, 215x13 + 5rp ; +5lbs, +3 reps
skullcrushers
65x6, 105x10 ; +5lbs, -1 rep
reverse grip cable curl
40x6, 60x6, 90x14 ; +5lbs
delts
hs press
50x8, 90x6, 140x4, 210x14 + 4 rp ; +5lbs, +1 rep
lateral raise machine (w/ one arm)
30x8, 60x6, 120x17 + 5 rp ; no way to know compared to last time
back
rack pulls
135x6, 225x6, 315x4, 455x13 ; +10lbs
rack chins
BWx8, 67.5x13 + 3 rp ; +2.5lbs, +1 rep
shrugs
225x12, 330x14 ; +5lbs, +1 rep
rear delt raise
37.5x15 ; +2.5lbs, -1 rep
have gained 6-7lbs in the past 10 days. i attribute this to eating a lot of beef.
chest/arms
non-overhead pressing movements hurt like a bitch with giant back sunburn, so uncomfortable during workout today
dropped flat bb, replaced with
incline smith
50x8, 90x6, 140x4, 180x11
hammer incline
90x6, 140x4, 225x15 + 4 rp ; +5lbs
DB curl
20x8, 30x6, 37.5x2, 55x10 ; +2.5lbs
Machine Curl
60x8, 80x6, 120x3, 170x14 + 2 rp ; +10lbs, -1 rep
Close-grip Bench Press
135x6, 175x2, 225x10 ; +5lbs, +1 rep (should have been +2 reps, but spotter was incapable of following the fucking easy instruction of “dont touch it unless i get pinned” ; got very slow toward tailend of 11th rep and he grabbed it fast)
OH Tri Machine
130x8, 235x13 ; +10lbs
Pinwheel Curl
30x8, 65x16 ; +5lbs, +1 rep
Legs
Leg Press
2ppsx10, 3ppsx6, 4ppsx4, 6ppsx14; +45lb, -1rep
5ppsx22 ; +45lb, -1rep
Sumo Leg Press
5ppsx11 ; +45lb, -2 rep
Standing Calves
60x10, 80x6, 120x4, 140x19 ; +10lb
delters
smith btn
50x8, 70x6, 90x4, 140x15 + 3 rp ; +5lbs, -1 rep (on the rp set)
upright rows
45x8, 65x6, 120x15 ; +5lbs
back
deadlifts
45x6, 135x6, 225x6, 315x4, 425x10 ; +5lbs, +1 rep
wide-grip pulldown
50x8, 100x6, 180x13 + 2 rp ; +10lbs, -3 rep – bad day for these i guess
behind-the-back smith shrugs
180x15, 255x24 ; +5lbs, +4 reps – was going to add more weight but someone came to ask me questions while i was loading the right side of the bar and i forgot to finish doing that before starting my set
face pulls
50x6, 60x4, 90x15 ; +5lbs
Elliptical
30 minutes
chest/arms
aweeesome workout
incline bb
45x15, 95x8, 135x5, 155x2, 215x9 ; +5lbs, +1 rep goooo me
flat db
65x6, 100x10 ; +5lbs, -2 reps – setting up the heavier weights is annoying
ez-bar curl
35x8, 65x6, 115x10 ; +5lbs
incline hammer curl
27.5x8, 50x14 ; +2.5lbs, + 2 reps
reverse-grip smith
90x6, 140x4, 220x15 + 5rp ; +5lbs, +2 reps
dead-stop skulls, supposedly better for elbows
35x8, 65x4, 95x8 ; was no last time
reverse-grip cable curl
40x6, 60x6, 90x15 ; +1 rep
legs
front squats
45x6, 135x6, 185x3, 260x6 ; +10lbs
hack squat
220x20 ; +10lbs
single-leg curl
40x8, 60x4, 90x13