scurred's Workout Log [Archive] - Bodybuilding.com Forums

scurred

05-16-2008, 01:59 PM

BB Curls (assuming bar weighs 25lbs)
45x12
65x10
85x8
45x12
45x12

Machine Dips
90x12
140x10
140x10
160x8
180x6

Cable Curls (using cable cross machine)
30x10
40x10
45x10
40x10
30x10

Skull Crushers w/ CG Press (bar weighs 20lbs)
40x12x12
60x10x10
80x6x6

Machine Curls (single arm)
50x12
65x10
75x10

supersetted w/

V-bar Tricep Pressdowns
60x12
90x12
120x9

scurred

05-19-2008, 01:06 PM

Incline DB Press
30x12
35x12
40x12
50x8

Flat Flys
20x12
25x12
30x10
35x8

Decline DB Press
30x12
35x10
40x10
45x4

Dips
BW-90x6
BW-105x6
BW-120x8
BW-120x10

scurred

05-20-2008, 01:03 PM

CG Reverse-Grip Pulldowns
90x12
105x12
120x10
135x8
150x6
120x8
90x10

CG T-Bar Rows (Apparatus)
45x10
45x10
60x8
70x6

Yates Rows (w/ small bar)-weight not including bar
50x12
70x12
90x10

WG Pulldowns
90x10
100x10

supersetted w/

Straight Arm Pulldowns
60x12
90x12

scurred

05-21-2008, 01:38 PM

Squats
115x12
135x12
155x10
175x10
195x6 (PR)
135x10

Leg Presses
180x12
270x12
360x10
450x10

SLDL's
135x10x3

scurred

05-22-2008, 01:40 PM

DB Military Press
35x12
40x10
45x8
50x6
35x12

Decline Crunches
+5x12
+10x10
+25x8
+25x8

Machine Lateral Raises
4x12
5x12
6x10

Crunches
120

Rear Delt Flys (Machine)
90x12
105x12
120x10
125x10

Crunch Machine
80x12
95x12

supersetted w/

Leg Raises
12
12

scurred

05-23-2008, 01:47 PM

Preacher curls (w/ ez curl bar -- estimated 20 lbs)
40x12
50x12
60x10
70x8
40x10

CGBP
95x12
105x10
115x8
135x5
115x8

Incline DB curls
17.5x10
20x10
20x10
20x10

V-bar Tricep Pressdowns
90x12
105x12
120x8
120x8

scurred

05-26-2008, 02:29 PM

Incline BB Bench on Smith (assuming bar weighs 45lbs...which it does not)
135x10
135x10
135x9
135x8
135x8

BB Bench on Smith
95x10
115x10
135x9
155x3
95x16

Incline Flys
20x10
22.5x8

Flys
20x10
22.5x8

Cable Cross
High 30x10
Med 25x10
Low 20x10

scurred

05-27-2008, 12:59 PM

CG Lat Pulldowns
90x12
105x10
120x8
130x6

BB Rows
95x12
115x12
135x10
155x8
135x10

CG HS Pulldown Machine
90x12
120x10
140x10
160x8

Straight Arm Pulldowns
90x10
95x10

scurred

05-28-2008, 02:28 PM

Upright Rows (w/ approx. 25lb bar)
45x12
55x12
65x10
75x8

Seated Rear Delt Flys
20x12
22.5x12
25x12
27.5x12

Decline Weighted Crunches
4 sets of 12 w/10lbs

Reverse Crunches
3 sets of 8

BB Front Raises (w/ 25lb bar)
25x10
30x10
35x10
40x10

Smith Machine Shrugs
90x12
110x12
120x12

Crunches
50 reg
20 each side
40 reg w/10lbs

Leg Raises
2 sets of 12

scurred

05-29-2008, 03:30 PM

Leg Press
180x12
270x12
360x10
450x8
270x12

Leg Extensions
45x12
55x12
70x10
90x10

SLDL's (on a 1ft box)
135x12
155x10
185x10

Hamstring Curls
50x10x2 each leg

scurred

06-02-2008, 04:13 PM

(did arms last friday 5/30/08 but forgot to log)

BB Incline
75x12
95x10
115x8
135x6
145x4
95x10

Incline Flys
20x12
22.5x12
25x12

BB Decline
95x10
115x8
135x6
95x10

Nautilus Fly Machine
4 sets of 10-12

scurred

06-03-2008, 02:42 PM

WG Lat Pulldowns
90x12
105x12
120x10
130x10
100x12

T-Bar Row Machine
45x12
60x10
70x10
80x8
45x12

Cable Rows
90x12
105x10
120x8
105x10
90x12

scurred

06-04-2008, 01:25 PM

Squats
135x12
165x10
185x8
205x6

Hamstring Curls
90x12
105x12
120x12
90x12

Leg Press
270x12
320x12
360x10
540x6
270x12

Leg Extensions
45x12
70x12
90x12

Calf Raises
180x12
120x12

scurred

06-05-2008, 01:36 PM

Seated Rear Delt Raises
22.5x12
25x12
27.5x12
30x10

DB Military Press
30x12
35x12
40x12
30x12

Crunch Variations
4 sets

Decline Bench Reverse Crunches
3 sets of 8

Cable Side Laterals
12.5x12
15x12
17.5x10
12.5x12

Rear Delt Flys (Machine)
3 sets of 12

Decline Bench Ab Twists
3 sets

scurred

06-06-2008, 02:35 PM

BB Curls (with ez-curl bar)
55x12
65x10
75x8
85x10
75x10
55x12

Reverse Preacher Curls
45x10
55x10
45x10
45x10
45x10

Dips
4 sets of 8

Skull Crushers w/ CG Press
55x12x12
65x10x10
75x7x7

Hyperextensions
4 sets of 10-12 (10-25-35-45)

Cable Curls
2 sets of 10

supersetted w/

V-bar Pressdown
2 sets of 10

scurred

06-08-2008, 02:48 PM

Incline DB Press
30x12
35x12
40x12
50x10

Flat DB Press
35x12
45x12
50x10
55x10

Flys
20x10
22.5x10
25x10
25x10

DB Pullovers
40x8
40x8
40x8

Cable Flys (low setting)
3 sets of 12 (25,30, 35 lbs)

scurred

06-10-2008, 01:49 PM

WG Lat Pulldowns
90x10
105x10
120x10
105x10
90x10

BB Rows
95x10
135x10
135x10
135x10
135x10

Hammer Grip Pulldowns
90x10
105x10
120x10
90x10

Seated Cable Rows
2 sets of 10

supersetted w/

Straight Arm Pushdowns
2 sets of 10

scurred

06-11-2008, 05:50 PM

Rear Delt Machine Flys
4 sets of 12

Seated Lateral Raises
17.5x10
20x10
20x10
20x10

Leg Raises
2 sets of 12
2 sets of 10

Decline Crunch Variations
4 sets of 12

DB Military Press
35x12
40x12
45x10
35x10

Smith Shrugs
135x12x4

Aerobics Ball Weighted Crunches
+25lbs x12
+20lbs x10
+35lbs x10
+40lbs x10

Tyleredz716

06-11-2008, 10:02 PM

Hey man nice stats, you got a solid routine. keep up the good work!

bwelch1985

06-23-2008, 12:58 PM

get back to work you lazy son of a bitch! and hit some PR's while your at it....

scurred

06-23-2008, 01:13 PM

Took a week off from logging (but not training) but now started again

Incline BB Bench
95x10
115x10
135x8
155x6 (PR)
165x4 (PR)
115x10

Flat DB Flys
22.5x10
25x10
27.5x10
30x10 (PR)
22.5x10

Decline BB Bench
95x10
115x10
135x8
155x4 (PR)

Cable Crosses
4 sets of 12

scurred

06-24-2008, 02:12 PM

Hammer Grip Pullups
BWx5x5

supersetted w/

WG Lat Pulldowns
120x5x5

BB Rows
95x12
135x12
165x10
185x8
225x5
135x20

T-Bar Rows (apparatus)
45x10
70x8
90x6
45x10

Weighted Hangs
3 sets for about 30-45 seconds each (25lbs-45lbs)

scurred

06-25-2008, 02:27 PM

BB Military Press
95x10
115x10
135x6
115x10
95x15

Reverse Crunches on Decline Bench
4 sets of 12 (PR)

Single Arm Lateral Raises
20x10x10
22.5x10x10
25x10x10
20x10x10

Aerobics Ball Weighted Crunches
25x12
35x12
30x12
30x12

Machine Rear Delt Flys
65x12
80x12
95x12
100x12

Trap Bar Shrugs
135x12
165x12
185x12
205x12

scurred

06-26-2008, 12:43 PM

Squats
135x10
185x15
185x15
185x11
185x11

One-Leg Hamstring Curls
25x10x2
25x10x2
25x10x2

Seated Calf Raises
4 sets of 12

scurred

06-27-2008, 02:10 PM

Straight Bar Preacher Curls
45x12
55x10
65x8
75x6
55x10

CGBP
95x12
115x10
135x8
155x6 (PR)
95x20

Single Arm Machine Curls
50x12x12
65x10x10
70x8x8
65x10x10

Plate Loaded Dip Aparatus
90x12
140x12
180x10

EZ Bar Reverse Wrist Curls
3 sets to failure

scurred

06-30-2008, 01:37 PM

BB Bench
95x12
135x10
155x8
185x6 (PR)

Incline DB Press
50x12
55x10
60x8
45x15

Cable Flys
-low setting
30x12
35x12
-med setting
40x12
45x12
-high setting
50x12
55x12

DB Pullovers
50x8
50x8
55x8

scurred

07-01-2008, 12:58 PM

Underhand CG Pulldowns
90x12
105x10
120x10
135x8
90x10

DB Rows
65x10x10
75x10x10
90x10x10 (PR)

T-Bar Rows (apparatus)
45x10
60x10
70x10
80x8

Deadlift
135x10
225x10
275x1 (PR)

scurred

07-02-2008, 02:06 PM

Seated DB Rear Delt Raises
25x12
27.5x12
30x12
35x10 (PR)
27.5x12

BB Seated Military Press
95x12
115x10
135x6
105x12

Leg Raises
3 sets of 12

Situps
3 sets of 20

Machine Lateral Raises
4 sets of 10-12

Kneeling Cable Crunches
3 sets of 12

scurred

07-03-2008, 12:58 PM

Front Squats (first time on these--they're hard!)
95x10
115x10
155x7

Squats (the front squats were too hard)
185x10
205x10
135x10 (atg)

Single Leg Hammie Curls
50x10x10
50x10x10
70x10x10
90x10x10

Leg Press
6 plates x12
8 plates x12
10 plates x14

scurred

07-05-2008, 01:27 PM

BB Curls (bar weighs ~25lbs)
55x12
75x10
85x8
95x6
75x8 (PR for reps)
55x12

Skull Crushers (ez curl bar ~20lbs)
50x12
70x10
80x8
90x6
50x12

Sit Ups
40,25

alternating w/

Reverse Crunches on Decline Bench
10,10

Cable Tricep Kickbacks
15x12
20x12
25x10

supersetted w/

Cable Bicep Curls
50x12
75x12
80x10

scurred

07-14-2008, 12:32 PM

took last week off lifting but back again now

Incline BB Bench
95x10
115x10
135x10
155x8
185x4 (PR)
135x10

Flat Flys
22.5x10
25x10
27.5x10
35x10 (PR)

Flat BB Bench
135x12
135x12
135x9

Cable Flys (low setting)
2 sets of 12 @ 35lbs

scurred

07-15-2008, 12:37 PM

WG Pulldowns
105x10
120x10
135x10
150x8

Oldschool T-Bar Rows (not incl. bar weight)
45x12
90x10
135x10
160x8
90x12

CG Underhand BB Rows (not incl. bar weight)
25x12
40x10
50x8
25x12

HG Pulldowns
2 sets of 10

scurred

07-16-2008, 01:42 PM

Rear Delt Flys
35x12
40x10
45x8
50x6
30x15

Lateral Raises
20x10
25x10
25x8

Supersetted situps & crunches
30 situps
50 crunches
20 situps
50 crunches
10 situps
50 crunches

Military DB Press
35x10
40x10
45x10
50x8
30x15

Shrugs
4 sets of 12

scurred

07-17-2008, 11:09 AM

BB curls (with small bar, ~25 lbs)
45x12
65x10
75x10
85x8
65x10

Dips
BWx10x4

Single Arm Curls (machine)
50x12x12
65x10x10
80x10x10
85x8x8
50x12x12

V-bar Tricep Pressdowns
75x12
90x12
105x10
120x10

scurred

07-28-2008, 01:26 PM

Lifted last week but didn't log it. Going to start trying pull days/push days/leg day as a workout scheme. Here's the first pull day

Hammer Grip Pullups
BWx8
BWx8
BWx8
BWx6

T-Bar Rows
-45x12
-70x10
-90x8
-100x6

WG Lat Pulldowns
105x10
120x10
135x10
180x6

Incline DB Curls
25x10x10
27.5x10x10
30x10x10

Single Arm Machine Curls
80x10x10
80x10x10
80x8x8

Deadlift
135x10
225x5
275x3x3

scurred

07-29-2008, 01:01 PM

first push day. went well.

Incline BB Press
-135x12
-185x10
-205x8
-225x5
-235x2
-135x10

Flat DB Flys
25x10
30x10
35x10
40x8 (PR)
25x10

DB Laterals (One arm @ a time)
22.5x10x10
25x10x10
27.5x10x10
30x8x8 (PR)

Rear Delt Machine Flys
80x12
95x12
110x10
125x10

Skull Crushers
65x12
75x10
85x8
65x12

scurred

07-30-2008, 12:48 PM

Squats
135x12
185x10
205x10
225x10 (PR)
245x1
275x1 (PR)

Leg Press (single leg)
90x10x10
140x10x10
160x8x8
180x8x8

Leg Extensions
supersetted w/
Hamstring Curls
2 sets of each

really good leg day. great pr for reps and for single-rep max on squats. doing leg press with one leg at a time was pretty tough but i was happy to get a bunch of reps at 4 plates.

scurred

07-31-2008, 12:49 PM

T-Bar Row (apparatus)
45x12
70x10
90x8

DB Rows--standing against weight rack
60x12x12
70x12x12
80x10x10
90x8x8
100x6x6
60x12x12

BB Curls
65x10
75x10
75x8
65x10

Seated Cable Rows
--keeping back straight(not going beyond 90 degrees)
105x10
120x10
135x10

Concentration Curls
20x10x10
22.5x10x10
25x10x10

good pull day. nice high level weight on DB rows. biceps and back both got great pumps

scurred

08-01-2008, 12:39 PM

BB Military Press
115x10
135x10
155x8
135x10
115x10

Smith Shrugs
135x12
225x10
275x10
185x10

Upright Rows
75x10
85x10
95x10
75x10

Incline DB Press
50x12
60x10
65x10
70x7

Cable Flys (low setting)
40x12x3

CGBP
135x10
95x12

Rope Pushdown
2 sets of 12

long push day today. 24 sets total. triceps didn't go to well after having done all the shoulder and chest exercises. not bad overall though.

scurred

08-04-2008, 12:31 PM

Hammer Grip Chins
BWx8
BWx7
BWx6
BWx5
BWx4

WG Pulldowns
-105x10
-120x10
-135x10
-150x8

Iso-Lateral Pulldown Machine
-90x10x10
-140x8x8
-180x6x6
-110x10x10

Straight Bar Preacher Curls
-45x10
-55x8
-65x4
-45x12

Single Arm Cable Curls
-3 sets of 10

Deadlift
-135x12
-225x5
-285x3
-285x2 (farted)

scurred

08-05-2008, 12:31 PM

BB Bench Press
-135x12
-155x10
-175x8
-185x8
-205x2
-135x10

Incline Flys
-25x10
-30x10
-35x10
-40x8

Dips
-3 sets of 10, 8, 8

Rear Delt DB Flys
-25x12
-30x10
-35x10
-20x12

Incline Bench Tricep Pushdown
-3 sets of 10

Machine Lateral Raises
-3 sets of 10

not bad on flat bb bench. still don't feel it as any easier than incline probably because we usually do incline press. rear delt flies felt like i was hitting the rear delts better than usual today (hence a slightly lower weight today). i still like the flat db flies better than the incline ones but it's good to change it up every now and then.

scurred

08-25-2008, 11:08 AM

Couldn't log most of last week but back to logging now. Went back to the different body part each day split.

Incline DB Press
-50x12
-60x10
-70x8
-80x4 (PR)
-50x12

Decline DB Press
-45x12
-55x10
-65x8 (PR)
-45x12

Flat Flys
-30x10
-35x10
-40x8
-45x4 (PR)

Cable Cross
1 set of 10 at Low setting
1 set of 10 at Med setting
1 set of 10 at High setting

hella good chest day today. lot of PR's and a great pump. prob because i'm stressed out of my mind these days when i'm not at the gym.

bwelch1985

08-25-2008, 11:26 AM

Couldn't log most of last week but back to logging now. Went back to the different body part each day split.

hella good chest day today. lot of PR's and a great pump. prob because i'm stressed out of my mind these days when i'm not at the gym.

^^what are you 13??..But you are killin it!

Edit: Must spread rep before giving it to scurred....

bwelch1985

08-26-2008, 11:57 AM

Kick some ass today, and don't forget to log...also, check my journal, i posted a pic....

scurred

08-26-2008, 04:53 PM

CG UH Pulldowns
105x12
120x10
135x10
150x8
105x12

T-Bar Row (apparatus)
45x12
60x12
70x10
80x10

Cable Rows
120x10x4

Iso-lateral High Row (apparatus)
90x12
140x10
180x8

WG Pulldown
105x10
120x10
135x8

Not a bad day overall. Nothing too amazing other than the high amount of sets, but happy with the pump afterwards. Posting a pic (I apologize for the crappiness of the picture as a result of me unable to take a picture of my back in the small friggin mirror we have).

http://i536.photobucket.com/albums/ff324/senordumas/back082608.jpg

P.S. I wish I had some "before" pics...

bwelch1985

08-27-2008, 07:51 AM

damn son yous lookin all swole and stuff....no free-weights???!?!?!?!?!!!

scurred

08-27-2008, 11:18 AM

no free-weights???!?!?!?!?!!!

Nah gym was incredibly packed yesterday... all the benches and squat racks (for bb rows) were taken the whole hour I was there.

scurred

08-27-2008, 11:27 AM

DB Military Press
40x12
50x12
60x9
70x6 (PR)
40x12

Aerobics Ball Weighted Crunches
+25x12
+30x12
+35x10
+40x8

Upright Rows
55x12
75x10
85x10
95x8

Leg Raises
3 sets of 15

Seated DB Rear Delt Raises
25x12
27.5x12
30x10
25x12

Sit-ups
1 cooldown set of 40

Really happy with the great PR on DB Military Press. The aerobics ball crunches felt great (really felt the burn in the abs). Could've done a little better I thought on upright rows and rear delts, but leg raises went well (usually I only do sets of 12).

Edit: forgot about the sit-ups

bwelch1985

08-27-2008, 11:41 AM

nice avi...you fit it in now lol...excellent DB presses, I can account for that, form was spot on, spot on...

scurred

08-28-2008, 11:12 AM

Squats
135x12
185x10
205x10
225x10
245x5 (PR)
135x12 (ATG)

DB SLDL's
60x12
65x10
70x10
60x10

BB Lunges
45x10x10
95x6x6
95x6x6

Squats went very well with a new PR. SLDL's with dumbbells feel a whole lot better than those with barbells, mainly because it feels like less stress on the back and core, while still hitting the hammies very well. Lunges are never fun.

scurred

08-29-2008, 11:48 AM

DB Incline Curls
25x10x10
30x10x10
35x8x8
40x5x5 (PR)
25x12x12

Weighted Dips
BWx12
BW+25x12
BW+45x8
BW+70x4 (PR)
BWx15

Preacher Curls (w/ EZ Curl Bar)
55x12
65x10
75x8
85x4 (PR)

Skullcrushers
75x12
95x8
75x12 (Full ROM)
75x12 (Full ROM)

One-Armed Bicep Curl (apparatus)
3 sets of 12 each arm

Great arm day today, had a huge pump afterwards in both triceps and biceps. A good bit of PR's today showing some nice progression. I'm especially proud of the PR in dips, considering my weakness in them previously. Bicep PR's are always nice too :D

bwelch1985

08-29-2008, 11:54 AM

Damn man you really did pwn this workout...3 pr's or was it 4..either way major pwnage

EDIT: 3 pr's..forgot as i was typing lol

scurred

08-29-2008, 12:12 PM

Damn man you really did pwn this workout...3 pr's or was it 4..either way major pwnage

EDIT: 3 pr's..forgot as i was typing lol

Thanks man

scurred

09-02-2008, 11:43 AM

Crappy chest day today. My left wrist was absolutely killing me, my shoulders were a bit sore, and thus I just wasn't feeling it today. Did Incline BB BP, Flat DB BP, DB Pullovers, Flat Flys, and Incline Flys. Not worth mentioning the sets/reps today--just mainly tried to focus on form since it wasn't going well. Hopefully tomorrow will be better.

scurred

09-03-2008, 11:53 AM

Rack Chins
BWx12
BW+45x10
BW+55x10
BW+65x10
BW+90x6 and finished set with BWx8

Old School T-Bar Rows
45x12
90x10
115x10
135x8

Hammer Grip Pulldowns
90x12
105x10
120x10
135x8

Cable Rows
2 sets of 12

supersetted w/

Straight Arm Pushdowns
2 sets of 12

Good Back Day. Felt a nice pump in the lats (which I sometimes have difficulty hitting, but not today). Loved the Rack Chins and Hammer Grip Pulldowns--both really hit the spot.

scurred

09-04-2008, 11:54 AM

DB Lateral Raises
25x12
30x10
35x8 (PR)
30x10
25x12

Crunch Variations
Front Crunches x 25
Side Crunches x 25 each side
Reverse Crunches x 25
Front Crunches x 25

DB Military Press
45x12
50x10
55x10
60x8

Crunch Variations
Weighted Aerobics Ball Crunches, 25 lbs x 12 x 2
Front Crunches x 25 x 2

Shrugs
4 sets of 10-12

Good Shoulders and Abs day today. Happy with the PR on Lateral Raises. Wasn't feeling doing any rear delts today but taking them off one week shouldn't hurt. Little bit light on DB Military Press today, so I'll definitely step those up a good bit next time. Hit the abs and traps pretty well with the exercises today.

scurred

09-05-2008, 10:56 AM

Front Squats
115x10
135x10
165x8
185x6
205x2 (PR)
135x10

One Leg Hamstring Curls
55x12x12
70x10x10
90x8x8 (PR)
55x12x12

Leg Press (The easier one of the two in the gym)
180x12
270x12
360x12
450x10

Good leg day overall. Was in a bit of a hurry today due to having an appointment at 3:00. Happy with the PR on Front Squats (last time I did them was the week I wasn't able to log, previous PR was 185x4). Got a great pump in both the quads and the hammies today.

scurred

09-06-2008, 02:28 PM

BB Curls
65x12
85x8
105x3 (PR)
85x8
65x12

CG BP
135x11
155x8
175x6
185x4 (PR)
135x12

Reverse BB Curls
With Small Straight Bar
45x6
45x8
With EZ Curl Bar
55x10
65x8

One Arm Overhead Tricep Extensions
20x12x12
25x10x10
30x8x8

Concentration Curls
20x12x12
25x10x10
30x6x6 (PR)

supersetted w/

Tricep Pressdowns
120x12
135x10
150x6 (PR)

Excellent arm day today. Lot of PR's showing great progression. Still having difficulty focusing mostly on triceps on CG BP, but definitely working on that. Reverse curls were painful as hell as always. Really happy with the results on bb curls and tricep pressdowns. Gotta love arm day.

scurred

09-08-2008, 11:41 AM

Incline DB Press
50x12
60x12
70x10
80x6 (PR)
50x12

Flat DB Flys
30x12
35x12
40x10
45x6 (PR)

Decline DB Press
50x10
60x7
60x6
50x10

Cable Flys
2 sets of 12 at High setting
2 sets of 12 at Med setting
2 sets of 12 at Low setting

Nice chest day overall. Slight PR in Incline DB Press and Flat DB Flys, but still at least it's progression. Decline DB Press didn't go too well today, largely because my front delt was feeling a little sore and the motion still a little awkward for me. Cable Flys are always nice at the end to get the extra pump.

scurred

09-09-2008, 05:35 PM

WG Lat Pulldown
120x12
135x12
150x10
165x8
120x10

BB Rows
135x12
185x8
185x6
135x15

DB Rows
60x12
70x12
80x10
90x6

Rack Chins
BWx12
BWx10
BWx9

Not a bad back day. Biggest thing was that I still haven't gotten my own pair of straps so my grip was giving out before my back did for a lot of exercises. Not too great on the drop set of Lat Pulldowns--I think I didn't pause long enough between sets. BB Rows pretty much failed because my grip was really giving out there. DB Rows went better, however, and I'm happy to have gotten 90x6 even without using straps. Rack chins weren't bad, but I couldn't seem to position my body right today. Overall not bad though.

bwelch1985

09-09-2008, 07:13 PM

Yeh man, i couldn't survive a back day w/out straps anymore...they're only like 3 bones at todd and moore...

Nice work, BB and DB rows!
--sucks about the crowded gym though, prolly in a few weeks people will stop coming and you'll have it basically to yourself again...

scurred

09-10-2008, 11:39 AM

DB Rear Delt Raises
25x12
30x12
35x10
40x6
30x12

Crunch Variations
4 sets of varied crunches

DB Military Press
50x12
60x10
70x8 (PR)
50x12

Reverse Crunches
4 sets of 12

Lateral Raises (apparatus)
3 sets of 12

Alright shoulder/ab day today. Slight PR on DB Military Press. Nothing too special.

scurred

09-11-2008, 11:14 AM

Squats
135x10
185x10
205x10
225x10
245x6 (PR)
135x10 (ATG)

Leg Press
270x12
360x12
450x10

DB SLDL's
60x10
70x10
80x8 (PR)

Short but nice leg workout today. Got a great pump in the quads and the hamstrings. I wanted to do Front Squats again this week, but my lower back felt funny holding the bar in the front squat position. Doing the back squats felt a lot easier after having done Front Squats for a few weeks. Leg press wasn't having any more sets today--quads were too beat from Squats. DB SLDL's felt great as always. Happy with the couple PR's.

scurred

09-12-2008, 11:35 AM

BB Curls (w/ small bar)
75x12
85x10
95x10
105x6 (PR)
75x12

Dip Machine
180x10
230x10

Skullcrushers
75x12
95x10
105x5 (PR)
75x12

Preacher Hammer Curls
20x12
25x10
30x6
25x10

Tricep Pressdown
120x10x3

Good arm day today. Dip machine wasn't hitting the triceps too well so I switched to skullcrushers, which are definitely an amazing tricep exercise. First time doing Preacher Hammer Curls but they gave me a good pump and I think I'm going to work them in more often. Triceps were pretty sore by the time I got to Pressdowns after those Dips and Skullcrushers.

scurred

09-15-2008, 11:26 AM

Flat DB Press
50x12
60x12
70x10
80x6 (PR)
50x12

Flat Flys
30x10
35x10
40x10
45x6
30x12

Cable Flys
1 set of 12 at Low setting
1 set of 12 at Med setting
1 set of 12 at High setting

Not a bad chest day today, although only did one press exercise. Matched previous PR in Flat Flys so I'm happy about that. Chest and arms were too sore to do a second press exercise.

scurred

09-16-2008, 06:20 PM

Hammer Grip Pullups followed by CG UH Pulldowns
BWx8 then 120x8
BWx8 then 120x8
BWx6 then 120x6
BWx6 then 120x6

CG UH BB Rows
95x10
115x10
135x8
95x10

T-bar rows (apparatus)
45x10
45x10
70x8
70x8

Cable Rows
90x10
105x10
120x10
135x8

Nice back day today. Took it a little light since I wasn't able to go work out till very late and it's been a really long day. Loved the Hammer Grip Pullups (I suck at regular pullups :/) and really loved the CG UH BB rows. Finally got some straps over the weekend and those came in handy doing the BB rows. T-bar rows and cable rows just helped sink in the pump.

bwelch1985

09-16-2008, 06:34 PM

nice superset to start off the day...why didn't i think of that.....bastid

scurred

09-16-2008, 07:17 PM

nice superset to start off the day...why didn't i think of that.....bastid

easier to come up with when the pull-ups fail after just a few =P

scurred

09-17-2008, 11:35 AM

Standing BB Military Press
85x10
115x8
115x8
115x5

Lateral Raises
20x10
25x10
30x10
20x10

Weighted Decline Crunches
4 sets of 10

Various Crunches
4 sets of 20-25

Rear Delt Flys on Cable Cross
4 sets of 12

Upright Rows
55x12
75x10

Smith Shrugs
135x12
185x10

Satisfied with the workout today. Didn't really like the standing military press due to the lack of back support. Rear delt flys on cable cross felt really good. Nothing else to say really--light day overall.

scurred

09-18-2008, 11:29 AM

Usually I do legs on Thursday, but since my legs are so far ahead of the rest of my body as far as strength goes, I felt I should devote a day to doing cardio (which I suck at). I used the HIIT method in doing this which consisted of the following:

5 min Warm-up
10 min HIIT (10 seconds high intensity followed by 50 seconds regular intensity, repeated 10 times)
5 min Cool-down
= 20 min

Took a 5 min break

Repeated above 20 min session

I really liked the HIIT method. In addition to being excellent for cardio and fat burning, the constant change in speed/intensity made the workout progress much faster. Furthermore, I got a great pump in my quads, gluts, and calves from this workout--which works out nicely since it should have been leg day. A good session overall.

scurred

09-19-2008, 11:31 AM

Incline DB Curls
25x12
30x10
35x8
25x12

Weighted Dips
BWx10
BW+25lbsx10
BW+45lbsx8
BW+70lbsx4

Incline DB Press (focusing on middle chest)
30x10
40x10

Low Setting Cable Flys
30x12
30x12

BB Curls
55x12
65x10
75x10
85x8

Cable Tricep Kickbacks
4 sets of 10

Burnout set of Machine Preacher Curls
95x10 drop 70x8 drop 45x7

Great arm day today. Matched my previous PR in weighted dips, so I'm happy about that. Did a little bit of chest work today and those really hit the upper chest. Tricep Kickbacks felt great as far as hitting the triceps, although were accompanied with a little shoulder discomfort for just a moment after finishing each arm on each set. The burnout set of machine preacher curls really pumped up the bicep well. Overall a great end to the workout week.

scurred

09-22-2008, 11:27 AM

Incline DB Press
50x10
60x10
70x10
80x6
50x10

Flat DB Flys
30x10
35x10
40x10
45x8 (PR)

Smith Flat BB Press
135x10
185x8
185x6
185x6

Cable Flys
1 set of 10 at Low setting
1 set of 10 at Med setting
1 set of 10 at High setting

supersetted w/

Cable Bicep Curls
3 sets of 10

Good chest day today. Got a great pump in the chest and didn't take much to get a pump in the biceps. Somewhat stuck at 80x6 on Incline DB Press, but I think my form is improving at this amount so that's still a good thing. Smith machine obviously made BB Press much easier hence the weights on those. Doing the last superset of all 6 sets without a break was fun and it felt great afterwards.

bwelch1985

09-22-2008, 08:34 PM

damn man...45's on flys already...yous a BEAST...

work is soooooo damn loooonnngggg (dramatic, yes)..gotta do the same tomorrow (Tuesday)...

scurred

09-23-2008, 05:55 PM

WG Lat Pulldown
105x12
120x10
135x10
150x7
105x12

DB Rows
70x10x10
80x10x10
90x10x10
100x8x8 (PR)
70x10x10

CG UH Lat Pulldown
90x10
105x10
120x10
135x8
90x10

Indoor Rower Machine
5 min

Good back day overall today. Even still trying to perfect form on Lat Pulldown--still don't have a great MMC with the back, especially the lats, unfortunately. Happy with the PR in DB rows. Also, 5 min on the indoor rower machine was kinda brutal, but did burn out the back pretty well. Short day and easy to set up exercises b/c I was fairly pressed for time.

scurred

09-23-2008, 05:57 PM

damn man...45's on flys already...yous a BEAST...

work is soooooo damn loooonnngggg (dramatic, yes)..gotta do the same tomorrow (Tuesday)...

tanks brah. and yeah long work days ftl

bwelch1985

09-23-2008, 08:11 PM

scurred

09-23-2008, 08:40 PM

Oh **** son, he busted out the Franklin's!...100's on DB row is no mafk'n joke yo...How'd you like the row machine?? I've been wanting to try that forever...does it really hit the back?

I really liked the rower machine actually. It wasn't really so much of a cardio workout (although I felt that my heartrate did increase a good bit), but really just more of a bunch of back muscle contractions and relaxations in a short amount of time. Once I got into the workout a couple minutes though I had to concentrate a lot more on hitting the back rather than pulling with arms and shoulders. Still it made a great finisher for the day.

scurred

09-24-2008, 07:16 PM

DB Military Press
55x10
65x10
75x8 (PR)
55x10

Leg Raises
4 sets of 12

Cable Rear Delt Flys
25x12
30x12
35x10
40x6

Decline Crunches
BWx20
BWx15
BW+10lbs x15

Lateral Raises
25x12
30x10
35x8
25x12

Various Crunches
4 sets of 20

Smith Shrugs
135x12
185x12
225x9
275x6

Great workout today. First day using Xtend and I must say it gave me a really bad stomachache, which did not go well with it being Ab day. Hopefully this feeling will go away after a couple days using it. Happy about the new PR in DB Military Press as well as matching my previous PR in Lateral Raises. Cable Rear Delt Flys and Smith Shrugs felt really good--doing rear delts on the cable cross made it a little bit easier to hit the delts compared to using DBs. The Ab workouts didn't feel bad but with my stomachache they didn't feel as good as usual. Today was also my first day using Dymatize Elite Whey protein instead of the ON protein. I think I liked the ON protein a little better and I think it also mixed into the shake better. Oh well I guess more incentive to kill these 10 lbs more quickly.

bwelch1985

09-24-2008, 08:21 PM

Jesus titty f*ckin Christ..75's on db military?!?!...I swear to God dude..if you pass me on this I'll put exlax in your fkn Xtend......yeh..that'll teach you...

Also,, I had a pretty bad stomach ache the first day I used it but now I've really grown to love it..

scurred

09-24-2008, 09:01 PM

scurred

09-25-2008, 01:25 PM

Warm-up Leg Extensions
45x10
45x10

Squats
135x10
185x10
205x10
225x10
245x6

Leg Press
4 sets of 12

One-Leg Hamstring Curls
50x12x12
70x12x12
90x10x10
110x6x6

Leg Extensions
90x10
90x10
120x8 drop 95x5 drop 70x5 drop 45x5

Great leg day today. Even after a slight pre-exhaustion with leg extensions and the multiple sets before topping out on squats, I'm happy I still managed to match my previous PR in them. The drop set of Leg Extensions at the end felt really good, too.

scurred

09-26-2008, 02:39 PM

Standing DB Curls
25x12x12
30x10x10
35x8x8
25x12x12

CGBP
135x10
165x10
185x6 (PR)
135x10

Preacher DB Curls
20x10x10
25x10x10
30x8x8

Overhead Tricep Extension
65x10
75x10
85x8

Reverse Wrist Curls
3 sets of 8-10

Behind the Back Wrist Curls
3 sets of 10

Tricep Pressdown
165x6 drop 135x6 drop 105x8 drop 75x10

Machine Preacher Curl
105x8 drop 95x8 drop 70x6 drop 45x5

Great arm day today. Wrist curls were great for the forearms. Really nice doing the drop sets at the end to secure that pump.

scurred

09-28-2008, 01:00 PM

Felt like kind of a fatass yesterday (long story), so went a little crazy today.

Walked to the gym
~1 mile (I mapped it)
--I do this everyday anyways... no big deal

Decline Crunches
BW+10lbs x20
BW+10lbs x20
BW+10lbs x20
BW+10lbs x15
--Couldn't quite get the 20 the last set

Reverse Crunches
2 sets of 12
2 sets of 10

Cardio 1
20 min HIIT on elliptical (5 min warmup, 10 min HIIT, 5 min cooldown)

Crunches
4 sets of 25

Leg Raises
3 sets of 10
--Abs were too dead to do a 4th set

Cardio 2
35 min LISS on treadmill (6.0 incline, 3.2 mph)

EZ Curl Bar Preacher Curls
65x12
65x12
65x10
65x10
--Held the last one of each set at the top position which really helped pump the bicep

Lateral Raises
25x12
25x12
25x10
25x10
--Doing chest workout tomorrow, but I figured one shoulder exercise wouldn't hurt, plus side delts could use some work

Machine Preacher Curls
70x12
70x12
70x10
70x10
--Again held the last 1-2 of each set at the top position, biceps are fully pumped at this point

Cardio 3
20 min HIIT on elliptical (5 min warmup, 10 min HIIT, 5 min cooldown)

Walk Home
~1 mile
--Felt longer than usual...

I'm pooped.

bwelch1985

09-28-2008, 08:08 PM

^^^:eek::eek::eek::eek:^^^6You are a sick fcuk!...Reading about that session almost made me puke! Hope you saved a little something for chest and shoulders tomorrow!

scurred

09-29-2008, 12:10 PM

Flat BB Bench Press
135x10
155x10
175x8
185x6
185x5
175x6
155x8
135x9
--Haven't done this in a while but enjoyed the large number of sets

Flat Flys
30x10
35x10
40x8
40x6
35x8
30x10

Lateral Raises
25x10
30x10
35x8
30x10
25x10

Incline DB Bench Press
2 sets focusing on form

Medium Setting Cable Flys
2 sets of 12

Low Setting Cable Flys
4 sets of 10

alternating with

Cable Rear Delt Flys
4 sets of 12

Felt really tired today. meh.

scurred

09-30-2008, 06:18 PM

No time to go to the gym today or tomorrow (way too busy), will return on Thursday and Friday.

scurred

10-03-2008, 06:27 PM

Sick yesterday so couldn't work out, feeling better today so decided to do some cardio and abs.

Decline Crunches
BW+10lbs x20x4

Reverse Crunches
4 sets of 10

Ground Crunches
4 sets of 25

Cardio
20 min HIIT on the Elliptical divided as follows:
-5 min warm-up
-HIIT:
--10 sec HI/50 sec LI
--12 sec HI/48 sec LI
--14 sec HI/46 sec LI
--16 sec HI/44 sec LI
--18 sec HI/42 sec LI
--20 sec HI/40 sec LI
--18 sec HI/42 sec LI
--16 sec HI/44 sec LI
--14 sec HI/46 sec LI
--12 sec HI/48 sec LI
--10 sec HI/50 sec LI
-4 min cooldown

Not a lot today, but this HIIT was killer. The 18 and 20 second HIs felt long as hell.

scurred

10-04-2008, 12:12 PM

Wasn't able to work out most of this week so kinda packed it all in today lol

DB Incline Press
50x12x4
--Hopefully this won't affect Chest workout on Monday. Only one exercise so prob not.

Decline Crunches
BW+10x15x4
--Did abs yesterday so wasn't too easy to do again today, but only did a couple abs exercises today.

HG Pullups
2 sets of 8
2 sets of 6

supersetted w/

HG Pulldowns
2 sets of 8 (at 105 lbs)
2 sets of 6 (at 105 lbs)

Cardio 1
60 min LISS (8.0 incline, 3.5 mph)
--Wasn't going to do this long but just couldn't get myself to stop! lol

Reverse Crunches
4 sets of 10

EZ Curl Bar Preacher Curls
65x12
75x10
75x10
75x9
65x12
--Crapped out on the third set at 75.

Lateral Raises
25x12
30x10
30x10
25x12

Smith Shrugs
4 sets of 10-12

Machine Preachers
70x12
90x10
90x10
70x10
--Really tired at this point.

BTB Wrist Curls
4 sets of 12 (at 95 lbs)

Cardio 2
20 min HIIT:
-5 min warmup
-10 min HIIT (10 sec HI/50 sec LI)
-5 min cooldown

I blame Xtend for this... :cool:

bwelch1985

10-04-2008, 06:47 PM

damn thats an epic upper body workout.................except that you forgot to include teh triceps!!

scurred

10-04-2008, 07:32 PM

damn thats an epic upper body workout.................except that you forgot to include teh triceps!!

Yeah, I just figured everything else needs to catch up to triceps lol

scurred

10-05-2008, 09:39 AM

Cardio 1
20 min HIIT on elliptical
-5 min warmup
-10 min HIIT (10 sec HI/50 sec LI)
-5 min cooldown

Cardio 2
20 min LISS (8.0 incline, 3.5 mph)

Seems a lot tougher to do cardio without having done a different exercise first to get warmed up. Also did a short LISS because I'm gonna be really busy today (as always).

scurred

10-07-2008, 09:55 AM

Flat BB Bench Press
95x12
135x10
165x8
185x6
165x8
135x12
--Went a little light on this today to focus on form, de-racking and racking the bar on my own, and bringing the bar down lower to my chest. I find that it works best for me when I bring the bar down to about an inch away from my chest. Any lower and my arms are doing most of the work.

Flat DB Flys
30x10
35x10
40x10
45x8
40x10
35x10
--Matched a PR... happy with this. Chest felt kinda beat after these two exercises tho so I figured another press would just end up being a fail.

DB Pullovers
4 sets of 10
--It sucks that at heavy weights my arms really start to give on this exercise. Although using the low weight today (50 lb db) I did end up hitting the chest pretty well.

Cable Flys
3 sets of 10 at Low setting
3 sets of 10 at Med setting
3 sets of 10 at High setting

Short day but not bad. Chest felt like it gave out too soon tho.

scurred

10-08-2008, 10:05 AM

HG Pulldowns
105x12
120x10
135x8
150x6
135x8
120x10
105x12

CG UH BB Rows
95x12
115x10
135x10
155x8
175x8
155x10
135x12

Straight Arm Pushdowns
4 sets of 10

bwelch1985

10-08-2008, 10:09 AM

short but sweet...probably smart not to do t-bars and bb rows on the same day...how do you like the uh grip on the bb rows?

scurred

10-08-2008, 10:22 AM

def. liking the uh grip... little bit easier to focus on back rather than using arms and traps

scurred

10-09-2008, 11:26 AM

DB Military Press
50x12
60x10
70x8
60x12
--happy to have matched my PR here... but it really sucked that I couldn't kick the 80s up into position to try those...

Upright Rows(weight not including bar)
40x12
60x10
70x8
80x7 (PR)
50x12
--haven't done this in a while so decided to include it... my one problem today was that I couldn't really hit both shoulders equally for each rep on this

Decline Crunches
BWx25
BWx25
BW+10x20
BW+10x20

Cable Rear Delts
6 sets of 12

supersetted w/

Cable Flys
6 sets of 12 at Med-High setting
--loved this superset... I used the same setting for both the rear delts and the flys, and even used the same weights (kinda light weight as far as cable flys go, but still hit the chest really well) so it was really easy to jump from delts to chest... delts were dead after this and chest even got a good pump... could've done this all day :D

Reverse Crunches
2 sets of 12
2 sets of 10
--took the last set realllly slowly so it burned the abs like hell

Lateral Raises
25x12
30x10
35x8
30x10
25x12
--stuck at 35x8 on these but I feel that if I go any higher I'll be cheating too much

Smith Shrugs
4 sets of 12

great day overall... lots of sets... lots of pwnage... beefcake beefcake!

bwelch1985

10-09-2008, 04:24 PM

haha...hope you got in your Weight Gain 4000 pwo...

cant believe your already gettin 70's for reps...tis quite impressive..

overall great shoulder/ab day brosef!

BEEFCAKE!

scurred

10-09-2008, 05:30 PM

haha...hope you got in your Weight Gain 4000 pwo...

cant believe your already gettin 70's for reps...tis quite impressive..

overall great shoulder/ab day brosef!

BEEFCAKE!

course i did lol... thx man

scurred

10-10-2008, 10:09 AM

Leg Extensions
45x12
90x12
115x10
135x10
165x8 (PR)
135x10
115x10
90x12
--don't usually do these so threw in a lot of sets today... really happy with the results

DB SLDL's
50x10
60x10
70x10
80x8
60x10
50x10

Leg Press
3 sets of 10

Calf Raises
3 sets of 10

good day as far as the first two exercises were concerned... however I tried doing db lunges after the sldl's and I must say I crapped out halfway through the first set... I think it's because my quads were still really hurtin from the leg extensions

scurred

10-11-2008, 11:08 AM

BB Curls (not including bar weight)
50x10
60x10
50x10
50x10
40x12
--felt kinda weak on this today so stuck to the lower weights

Skullcrushers (not including bar weight)
40x12
60x10
70x8
80x6
40x12
--top set was meh... I think I waited too long between the 70 set and the 80 set (prob because they tuned the radio to the usc game and I started listening to that)

BTB Wrist Curls
95x12
105x10
115x8 (PR)
95x12
--I find that it's really easy not to go full ROM on this exercise but today I concentrated on making sure I did go full ROM

Reverse Wrist Curls
4 sets of 12
--owwee... I can barely type any of this lol

Cable Bicep Curls
4 sets of 12 at 40 lbs
supersetted w/
Tricep Pressdowns
4 sets of 12 at 120 lbs

Machine Preacher Curls
90x15

Good day overall... Biceps and Triceps got a great pump and forearms are looking more cut :D

bwelch1985

10-14-2008, 10:51 AM

You need to get back to work homie!

I'll be doing chest on Friday around 11ish if your available...

scurred

10-14-2008, 07:22 PM

Cutting back lifting to include cardio.

Iso-lateral Wide Chest Press (apparatus)
4 sets of 12

Flat DB Flys
30x10
35x10
35x10
35x10

Incline DB Press
45x10
45x10
45x10
45x10

Cardio
20 min HIIT:
- 5 min warmup
- 10 min HIIT (10 sec HI/50 sec LI)
- 5 min cooldown

scurred

10-15-2008, 01:09 PM

So yeah kinda lost the motivation to do any lifting mostly because of instead wanting to not be so chubby...

Hammer Grip Pulldowns
5 sets of 10

Cable Row
5 sets of 10

Cardio
35 min LISS (8.0 incline, 3.2 mph)

meh

bwelch1985

10-15-2008, 04:33 PM

Dont lose sight of what you've accomplished so far through weight training...you literally look like a different person...I mean 6 months ago I never would have believed thats you in your avi...your getting there faster than I could have ever imagined..keep doing what your doing and don't be so gawd damn impatient!!...lol...

--cardio is important and should definately be a part of your training, but don't replace lifting w/ cardio...I promise you the results will come slower if you do that!...muscles>skinny little emo kid....just sayin

scurred

10-15-2008, 08:21 PM

scurred

10-19-2008, 11:41 AM

Cardio 1
20 min HIIT (5 min warmup, 10 min HIIT, 5 min cooldown)

Cardio 2
35 min LISS (8.0 incline, 3.2 mph)

bwelch1985

10-19-2008, 04:14 PM

Lift Some Fawkin Weightssss!!!

scurred

10-19-2008, 05:01 PM

Lift Some Fawkin Weightssss!!!

starting with chest tomorrow

scurred

10-20-2008, 12:15 PM

Back to liftin...

Incline DB Press
50x12
60x10
70x8
60x10
50x12

Flat DB Fly
25x10
30x10
35x10
40x8
30x12

Decline DB Press
40x12
50x10
60x8 (weak 8 reps though... hurt my shoulder getting into the bench lol)
50x10
40x12

Preacher Curl Machine
4 sets of 10

Cable Flys
3 sets of 10 at Med-High setting
supersetted w/
Cable Rear Delt Flys
3 sets of 12

Cable Flys
3 sets at Low setting
3 sets at Med setting

...and I'm spent

bwelch1985

10-20-2008, 12:26 PM

Nice!...lotsa volume, good workout

I was gonna ask how you managed to get into the decline bench w/ the weights but obviously it was quite difficult haha...

Whats that random ass set of preacher curls doin in there?

What do you have tomorrow...I'll be in there at about 11 for Legs...

scurred

10-20-2008, 09:20 PM

scurred

10-22-2008, 10:22 AM

WG Lat Pulldowns
90x12
105x10
120x10
135x8
120x10
105x10
90x12

DB Rows
60x12
70x10
80x10
90x10
80x10
70x10
60x12

Cable Rows
5 sets of 10 at low weight

I find that I hit the back and lats better with lower weights so I'll prob just stick to those for a while.

bwelch1985

10-22-2008, 10:23 AM

definately smart! No need to lift heavy if it's not working the area you want to work...form that mmc and then start adding on the lbs

scurred

10-24-2008, 10:21 AM

Crappy leg day today. Didn't go work out yesterday because I was sick as hell; I thought I was better today, but while at the gym I was feeling my sickness all over again, just as strongly. I got a vaccine for tetanus and whooping cough (I don't know why they lump that in there) on Wednesday and I've been feeling ill ever since. I have a slight fever, severe headaches and dizziness, and a lot of nausea and fatigue so I got exhausted very quickly. Also, my water bottle didn't exactly smell clean today so I didn't have any Xtend with me this workout http://forum.bodybuilding.com/images/icons/icon9.gif. So yeah today didn't go as well as I'd hoped.

Leg Extensions
45x10
45x10
70x10
70x10
--Was meant to be pre-exhaustion; with the illness ended up just plain exhaustion

Squats
135x10
185x10
--Body wasn't having it today... the fatigue kicked in really hard

Decline Crunches
BWx25
BWx25
BW+10x20
BW+10x20
--This went well. Felt the crunch at the top even better than usual today

Leg Extensions
90x10
90x10
115x10
115x10
135x6
--Kinda fought through the sickness here and satisfied with the results

Hamstring Curl Machine
75x12
90x10
105x10
120x8

So yeah feeling sick makes the workout suck. Hopefully this sh!t will go away by tomorrow. Pessimistic side says doubt it.

bwelch1985

10-24-2008, 04:50 PM

Being sick is sooo fckin miserable....you did the right thing though by not pushin it too hard...

Get your hands on some decaf green tea and put some splenda in there...it tastes pretty good and always seems to make me feel better.

Get well soon!

scurred

10-25-2008, 11:18 PM

(Saturday, 10/25, should've logged earlier lol)

Lateral Raises
25x10
30x10
35x7
30x10
25x10

BB Curls (not incl. bar weight)
40x10
50x8
60x6
60x6
40x10

Cable Rear Delt Flys
5 sets of 10

Skullcrushers (not incl. bar weight)
40x12
50x10
60x8
70x7
40x15

Cable Bicep Curls
5 sets of 10-12

Tricep Pressdowns
3 sets of 10

So yeah lol almost exactly your workout from Thursday, Britt. Didn't feel like thinking. Everything went alright today--forgot to take my vitamins (usually I take them with a meal 1 hr before working out) and not doing so today made me get tired a little fast. Also mostly over my sickness but still some soreness in my arm (and even worse in armpit for some reason) where I got my shot the other day.

bwelch1985

10-26-2008, 05:20 AM

I thought that workout looked kinda familiar lol...

thats wierd about the armpit pain...but I always get randomly sore after I'm coming off an illness..

I'm gonna have to look into some vitamins if yours make such a difference in your workouts..

scurred

10-27-2008, 10:15 AM

Left wrist was kinda hurting today but I tried to just work through it. Also I'll probably be sticking to short workouts this week and next week as I will be busy as hell with school stuff...

Incline DB Press
45x12
55x10
65x10
75x8
45x12

Flat DB Flys
30x10
35x10
40x9
30x12

Iso-lateral Decline Press Machine
90x10
140x10
140x8
140x8

Cable Flys
2 sets of 12 at Low setting
2 sets of 12 at Med setting
2 sets of 12 at High setting

bwelch1985

10-27-2008, 11:19 AM

scurred

10-27-2008, 04:34 PM

How'd you like that decline press machine? Everybody on here seems to love those things but I can never feel them doing anything for my chest...

Nice work on the presses and flyes...whats your incline db pr?

Decline press machine was alright... I was in kind of a hurry today since I have so much studying to do so I didn't wanna set up anything really. It kinda just felt weird... but I guess that's to be expected when you're trying to simulate a decline press while sitting on an incline bench. DB Incline PR is 80x6. Probably could have gotten that today, but my left wrist was killing me. Also, 70x8 was a little sh!tty on form...

bwelch1985

10-27-2008, 04:42 PM

Decline press machine was alright... I was in kind of a hurry today since I have so much studying to do so I didn't wanna set up anything really. It kinda just felt weird... but I guess that's to be expected when you're trying to simulate a decline press while sitting on an incline bench. DB Incline PR is 80x6. Probably could have gotten that today, but my left wrist was killing me. Also, 70x8 was a little sh!tty on form...

Yeh...gotta get some wrist supports...lol..how long have we been sayin that...

I've got legs tomorrow...you comin in?

scurred

10-27-2008, 08:21 PM

Yeh...gotta get some wrist supports...lol..how long have we been sayin that...

I've got legs tomorrow...you comin in?

If I do it won't be till late since I have lab till 5... But I have a HUGE test Thursday that's gonna take a lot of studying... (more time than I have in fact...)

bwelch1985

10-28-2008, 06:13 AM

Oh yeh, I always forget about your late lab on Tuesdays...

Study dude...grades are more important than lifting right now......but you better keep that diet in check haha..

scurred

10-30-2008, 06:36 PM

WG Pulldown
90x12
105x12
120x10
120x10
120x10
105x12
90x12

DB Row
60x10x10
70x10x10
80x10x10
90x8x8
60x10x10

Cable Bicep Curls
5 sets of 10-12

Cable Rows
4 sets of 10
supersetted w/
Straight Arm Pushdowns
4 sets of 10

Smith Shrugs
4 sets of 10

Decline Crunches
BWx25
BWx25
BW+10x20
BW+10x20

Ab/Oblique Bridges
30 sec Abs
20 sec Left Oblique
20 sec Right Oblique
30 sec Abs

Medicine Ball Decline Side-to-Sides (or whatever they're called)
2 sets of 50 (25 each side)

Hammer Grip Pulldown
90x10
90x10
90x10

Cardio
20 min LISS (8.0 incline, 3.2 mph)

bwelch1985

10-30-2008, 07:45 PM

Nice workout dude...thats a sh*t ton of sets! how long did that take you?

p.s.--I'll miss a movie any day of the week if its b/c your in the gym bustin your ass like that! Keep it up playa!

scurred

11-01-2008, 09:06 AM

DB Bicep Curl
20x10
25x10
30x10
35x8
20x12

Lateral Raises
20x10
25x10
30x10
20x12

Dips
4 sets of BWx12
--I remember when I couldn't even do a single dip lol

Various Preacher Curl Machines
4 sets of 8-12
--Not at my usual gym today so tried out a couple different preacher curl machines

Cable Tricep Kickbacks
2 sets of 10
--This was hurting my shoulder and being also a shoulder day I decided to switch to pressdowns

Tricep Pressdowns
3 sets of 10

Rear Delt Flys on Pec Deck
5 sets of 8-12
--Loved doing rear delts on this machine. Almost no way to not hit the rear delts. Thanks Britt lol

Good day overall. Kinda disheartening that I'm getting noticeably weaker as I'm losing weight http://forum.bodybuilding.com/images/icons/icon9.gif but hopefully after a little while I'll get to start bulking.

bwelch1985

11-01-2008, 09:45 AM

NOICE! You'll be bulking before you know it!

--set yourself a goal weight and when you hit it you can slowly up the cals until your in a surplus..

scurred

11-01-2008, 10:07 AM

NOICE! You'll be bulking before you know it!

--set yourself a goal weight and when you hit it you can slowly up the cals until your in a surplus..

I hope so, lol. I'm thinking another 10 lbs and I'll be satisfied.

scurred

11-01-2008, 04:07 PM

Figured I should post a pic or something... Here's one of the only "Before" pictures I could find... Careful it's not pretty lol... And I took an "After" pic today.

Before: This pic was from Spring Break in 2005 (so roughly mid-March), weighing in at about 195 lbs

http://i536.photobucket.com/albums/ff324/senordumas/2005pic.jpg

After: This pic was from earlier today (11/1/08), weighing in at just under 150 lbs

http://i536.photobucket.com/albums/ff324/senordumas/front11108.jpg

That's enough embarrassing myself for one day heh...

bwelch1985

11-01-2008, 04:53 PM

O...M...M...F...G!!!!

Almost brings a tear to the eye....I seriously feel like a proud poppa!

You should submit your pics into the bb.com transformation of the week...seriously if you win you get a ****ton of free supps!

btw can I have your pecs?

scurred

11-01-2008, 06:59 PM

bwelch1985

11-01-2008, 07:50 PM

lol Thanks man

Couldn't have done it with ya http://forum.bodybuilding.com/images/icons/icon7.gif

I hope thats a typo...haha

scurred

11-01-2008, 08:03 PM

Dammit lol... fixed

scurred

11-03-2008, 12:36 PM

Flat Smith Press (not including bar weight)
50x12
90x12
120x10
140x8
90x12

Incline DB Flys
30x10
35x10
40x8
45x8
30x10
--Nice to at least match a PR even at this lower body weight.

Decline BB Bench
95x12
115x10
135x8
95x12
--To be honest I was kind of scared to do this without a spot so I didn't push myself too hard. De-racking/Racking seemed to be the hardest part.

Cable Flys
2 sets of 10 at Low setting
2 sets of 10 at Med setting
2 sets of 10 at High setting

DB Pullover
2 sets of 10
--I don't know what it is but this exercise seems to tire my arms out. Must have bad form or something.

Cable Flys
2 sets of 10 at Med setting
--I don't know why I did this lol... kinda liked this setting today.

Good chest day overall. Got a great pump. Took a pic:

http://i536.photobucket.com/albums/ff324/senordumas/chest11308.jpg

Stubborn ass belly fat...

bwelch1985

11-03-2008, 12:39 PM

^^I hate you.

scurred

11-03-2008, 12:42 PM

^^I hate you.

lol

bwelch1985

11-03-2008, 12:44 PM

How many hours per day do you spend doing the titty dance?

fyi-whatever you say I will multiply x3 to get the truth.

scurred

11-03-2008, 12:46 PM

How many hours per day do you spend doing the titty dance?

fyi-whatever you say I will multiply x3 to get the truth.

One day you, too, will be able to do the titty dance, young padawan.

bwelch1985

11-03-2008, 12:49 PM

scurred

11-03-2008, 12:53 PM

I'll interpret that as a solid 3-4 hours daily

-The fact that you've accomplished this while in a caloric deficit is truly fugging mind-boggling...you're gonna be a legitimate FREAK once you start bulking!

3-4 hrs at most.

Tanks man, I'm really looking forward to bulking, but I think it's still gonna be a while... Once I go back to high carbs it'll be near-impossible to turn back so I'm gonna milk the cut as much as possible lol.

bwelch1985

11-03-2008, 12:58 PM

3-4 hrs at most.

Tanks man, I'm really looking forward to bulking, but I think it's still gonna be a while... Once I go back to high carbs it'll be near-impossible to turn back so I'm gonna milk the cut as much as possible lol.

I can understand that! But to be completely honest with you...the carbs are ****IN AWESOME! haha...no but I do miss eating lots of meat everyday...now I barely get any meat at all...

-Also, I'm starting to lose a lot of the leaness (abs...veins....random striations...) which, to me, made cutting more than worth it!

scurred

11-03-2008, 02:32 PM

I can understand that! But to be completely honest with you...the carbs are ****IN AWESOME! haha...no but I do miss eating lots of meat everyday...now I barely get any meat at all...

-Also, I'm starting to lose a lot of the leaness (abs...veins....random striations...) which, to me, made cutting more than worth it!

Yeah, the meat is kinda tasty, but of course I can't wait to eat a friggin Moe's Burrito again lol!

And it sucks about losing some of those leanness qualities, but soon you'll be so jack deez you won't even care!

scurred

11-04-2008, 01:17 PM

bwelch1985

11-04-2008, 04:34 PM

So I wake up today after about 8 hours of sleep and am still tired so I go back to sleep. I sleep 3 more hours and I wake up just as exhausted as ever. And it's not really the first time I've noticed this lately. I really think it's the low calories of the diet (which is generally about 1250-1300 on non-workout days, and 1400-1500 on workout days, low I know). Not only that, but those calories are always 60-65% protein, ~20% carbs, and rest fat. I think it's the low carb that's killng it. What I'm thinking of trying is switching to a mesomorph diet (a la http://www.bodybuilding.com/fun/layne36.htm), which would significantly increase carbs and overall calories a little bit. But first I think I'm gonna just get some stims to try to work through it and if it doesnt help end up just upping carbs. We'll see...

Dude look at your most recent pictures (not to mention the mirror)...YOU ARE A MESOMORPH! All these years of ****ty eating and little to no exercise and w/in a few short months you've completely reconstructed your physique...I don't think that would be possible for an endomorph (or ecto for that matter)...definately up the carbs! As long as your in a caloric deficit you will lose weight.

scurred

11-04-2008, 06:42 PM

Dude look at your most recent pictures (not to mention the mirror)...YOU ARE A MESOMORPH! All these years of ****ty eating and little to no exercise and w/in a few short months you've completely reconstructed your physique...I don't think that would be possible for an endomorph (or ecto for that matter)...definately up the carbs! As long as your in a caloric deficit you will lose weight.

Yeah, starting tomorrow (which would've been refeed day anyways), I'm going to switch to these macros (mesomorph, little less than the 150lb stats):

Calories: 1500-1600
Fat: 30-40g
Protein: 180-190g
Carbs: 120-150g

Should be a little nicer =D

bwelch1985

11-04-2008, 08:54 PM

Yeah, starting tomorrow (which would've been refeed day anyways), I'm going to switch to these macros (mesomorph, little less than the 150lb stats):

Calories: 1500-1600
Fat: 30-40g
Protein: 180-190g
Carbs: 120-150g

Should be a little nicer =D

Those look really good...just don't go much below 40g of fat....I'm thuper..thuper...cereal...:)

scurred

11-05-2008, 04:11 PM

WG Pullups
BWx6
BWx6
BWx5
--Wow! I actually did some... *flex*

CG UH BB Rows
115x10
135x10
165x10
185x8
205x8
165x12
135x15
--Absolutely loved this exercise today. Hit the back like nothing else.

WG Pulldowns
90x12
105x12
120x10
135x6
105x12
--Kept it light again to focus on my nonexistent lats

Cable Rows
90x10
105x10
120x10
135x8
--Pretty tired from the BB rows

Hyperextensions
BWx10
BW+25x10
BW+35x10
BW+45x8 (barely lol)
--Haven't done these in a while and forgot how great they were. On the sets with the 35 and the 45 I paused between each rep so as not to use the momentum to get back up and force the lower back to do it. Lower back is gonna really be feeling it come tomorrow I can already tell... ;)

Overall a great back day. Gym was PACKED at the time I went (test earlier, no sleep, mid-afternoon nap, late gymin), but I still got to use all the equipment I wanted. I can barely sit up straight my back is so worked :D

Tried out my new diet today and almost hit all the macros. At the end of today I'll be at (what it should be in parentheses):

Calories: 1546 (1500-1600)
Fat: 38.4g (30-40g)
Carb: 127.3g (120-150g)
Protein: 205.8g (180-190g)

(As far as calories, I feel up to 1650 would be fine, and as far as fat, I feel up to 45g would be fine.) Little high on protein and carb could be a little higher. I think I'm just gonna put less meat in my wraps tomorrow, which should easily adjust it. A little nicer not to be so strict on carbs. PB&J burrito FTW

bwelch1985

11-05-2008, 05:08 PM

scurred

11-05-2008, 08:06 PM

Nice WG pullups dude! Have you been practicing on the finger board?

205 on cg uh bb rows is really impressive...that sh*t kills the lower traps! I definately need to do more of those myself.

and hell yeh...carbs FTW! diet looks PERFECT!

Nah not really... I just haven't really tried them in a while. I'm thinking of adding a lat movement or two to arm day since it'll be a nice spread from back day. I could use the development in those.

scurred

11-06-2008, 12:11 PM

Standing BB Military Press
95x10
115x9 (PR) (barely)
115x8
95x10
--This didn't go so well for a few reasons: First, I haven't done any military press in a little while now; Second, my lower back was still sore from hyperextensions yesterday, making it really hard to stay stable; and Third (probably the worst of the three), my left wrist was killllling me... as usual :(

DB Laterals
25x10
30x10
35x10
40x6 (PR)
25x15
--Finally a new PR on this exercise! Wrist was hurting here too for the first couple of sets, but I used the straps on the last few and it helped give the wrist a little support.

Reverse Crunches
2 sets of 12
2 sets of 10
--These felt phenomenal today. I grabbed the bench at a different part (not the handles like I usually do), and it took all the strain off my arms and allowed to focus more on abs. Abs were already dead after just this exercise.

Cable Rear Delt Flys
5 sets of 10-12
--I really wish we had the pec fly machine at my usual gym to do these on, but I still got an all right workout on the cable cross

Decline Crunches
BW + 25 x 10
BW + Medicine Ball x 10
BW + Medicine Ball x 10
BW + Medicine Ball x 10
supersetted w/
Side-to-side Oblique Crunches (I wish I knew what these were really called lol)
BW + 25 x 15 each side
BW + Medicine Ball x 15 each side
BW + Medicine Ball x 15 each side
BW + Medicine Ball x 15 each side
--25 lb weight was way too heavy to do more sets with haha

Smith Shrugs
4 sets of 10-12
--Saw some vascularity in my forearms while doing these :D

Happy with the workout today. Nice to actually get some PR's (not happening a lot lately). Abs are still hurting from those reverse crunches :)

bwelch1985

11-06-2008, 04:33 PM

Dude! 40lb laterals is heavy as sh*t! Thats more than most people on these boards can do...

I definately agree about the pec dec...we should both make a written request to blatt to get one of those....buuuuut that would be a lotta work...

killlt teh abs today too...NOICE!

scurred

11-06-2008, 10:02 PM

Thanks duuuude. And yeah taking initiative ftl...

Hit the macros even better today (Thursday). Ended up with:

Calories: 1536
Fat: 37.7g
Carbs: 151.3g
Protein: 180.8g

Mmmmmm

scurred

11-07-2008, 12:50 PM

5 min Treadmill, warmup

Leg Extensions
45x12
70x12
90x12
115x10
135x10
160x8
180x5 (PR)
90x12
45x12
--There must be something I'm doing wrong here because I don't know how I'm doing so much weight on this haha... I swear it feels like I'm going full ROM...

DB SLDL's
50x10
60x10
70x8
80x8
--Nice hammie stretch

Seated Calf Raises
4 sets of 10-12

Not a bad leg day, but to be honest, I'm not all that interested in working legs. I really have other goals in mind (e.g., lose body fat), and unlike a lot of people it seems I don't really care to have huge legs... (Hence why once again I opted not to do squats... maybe another week.)

bwelch1985

11-07-2008, 05:51 PM

Going for the Abercrombie model, skinny legs w/ emaciated abs look I see.....lol...j/k

Bodybuilding is about enhancing your quality of life...particularly how you feel about yourself...use it as YOU SEE FIT...hell, I see nothing wrong w/ a leg session like that...you got in a good number of sets, fatigued all the major muscles and set a PR....Awesome workout in my book!

oh yeh.....DB SLDL's FTW!

scurred

11-08-2008, 09:38 AM

EZ Curl Bar Preachers (weight not incl. bar)
50x10 narrow grip
50x8 wide grip
50x10 narrow grip
--Kinda nice to try a wider grip on this, I think I might go with the wider grip a little more often

Skullcrushers
50x10 narrow grip
50x10 wide grip
50x10 narrow grip
--Again kinda nice to switch it up and try a wider grip on this too, but I think I prefer the narrower grip on this exercise

Seated DB Curls
25x10x10
30x8x8
35x6x6
supersetted w/
Straight Bar Cable Curls
75x10
90x10
125x6
--Didn't notice someone had changed my setting hence the big jump in weight at the end... thought it felt a little heavier haha

DB Tricep Kickbacks
20x10x10
22.5x10x10
25x10x10
supersetted w/
Tricep Pressdowns
110x10
125x10
140x9 (fail on 10)
--Kickbacks really hurt the shoulder once I put down the dumbbell...

Cross Body Hammer Curls
25x10x10
30x10x10
35x8x8
--New motion so was nice to try but I think I get a better contraction from the regular curls and hammer curls

Overhead DB Tricep Extensions
50x10
60x10
70x10
--These went well

Wrist Curls
3 sets of 10-12
supersetted w/
Reverse Wrist Curls
3 sets of 8-10
supersetted w/
Grip Strength Machine
3 sets of 12
--Great lower arm superset... Definitely needed the work on grip strength

Drop Set of Machine Preacher Curls (not usual machine)
65x8 drop 60x4 drop 55x4 drop 50x4
--Not the usual machine I do this on so the numbers are significantly lower

Nice arm day today. Lot of sets. Was trying out for the most part Workout B on http://www.bodybuilding.com/fun/beast42.htm. Lot of supersets--I'm thinking I might try a circuit training method next arm day.

scurred

11-08-2008, 09:41 AM

bwelch1985

11-08-2008, 09:58 AM

That is the most sets for arms I think I've ever seen!

Pythons FTW! .........or Guns...whichever you prefer really.....

scurred

11-08-2008, 10:02 AM

That is the most sets for arms I think I've ever seen!

Pythons FTW! .........or Guns...whichever you prefer really.....

I'll prefer whatever Courtney likes lol

bwelch1985

11-08-2008, 10:03 AM

I'll prefer whatever Courtney likes lol

hahahaha.....samesies...

scurred

11-10-2008, 10:55 AM

Incline DB Press
60x12
70x10
80x6
60x12
--On the 80s, barely could kick them up into position, small ROM, overall pretty sh!tty. Got an alright contraction though I guess.

Flat DB Flys
35x10
40x10
45x8
35x10
--Not bad overall, again felt weak on this too tho :(

Decline BB Bench
135x10
185x4 (PR)
165x6
135x10
--Jumped up way too fast on this. 135 felt really light the first time, but 185 felt like a ton (and those were a weak 4 reps). It may have been that I had to switch benches after the first set. Nevertheless, was nice to have my gym partner there to help spot it and rack/derack, and I'm still happy with the results here.

Cable Flys
2 sets of 10 at Low setting
2 sets of 10 at Med setting
2 sets of 10 at High setting

Cardio
20 min HIIT on the elliptical
- 5 min warmup
- 10 min HIIT (10 sec HI/50 sec LI)
- 5 min cooldown

Alright chest day today. Felt kinda weak on the first two exercises, but decline bench went kinda well (prob because I havent really done it with a spotter in a while). Also happy I got in some cardio today because it has been a while since I've done any lol.

scurred

11-10-2008, 06:09 PM

Cardio 1
20 min HIIT
- 5 min warmup
- 10 min HIIT (10 sec HI/50 sec LI)
- 5 min cooldown

Cardio 2
40 min LISS (3.2 mph, 8.0% incline)

bwelch1985

11-10-2008, 06:19 PM

Cardio 1
20 min HIIT
- 5 min warmup
- 10 min HIIT (10 sec HI/50 sec LI)
- 5 min cooldown

Cardio 2
40 min LISS (3.2 mph, 8.0% incline)

oh no you di'innnn!!!

twice a day cardio now??

you're crazy jesus......ya crazzzzzyyyy!

scurred

11-11-2008, 03:19 PM

WG Pulldowns
105x10
120x10
135x10
150x8
120x10
--Form was good... happy about that

Machine Preacher Curl
45x10x3
--While I was waiting to do the bb rows

CG UH BB Rows
135x10
165x10
185x10
205x7
135x10
--Was hoping to get more at 205 but meh

Cable Rows
105x10x3
supersetted w/
Straight Arm Pushdown
90x10x3
supersetted w/
HG Pulldown
105x10x3
--Good superset overall, although by the time I got to the HG Pulldowns each set I was too fatigued to do it with perfect form

Hyperextensions
BWx10
BW+25x10
BW+35x10
BW+45x10
--pwnt

Weighted Hang
BW+35 for ~20 sec

Had my last lab today (woot!), so couldn't get to the gym till late, and that's probably why I got tired pretty fast in the workout, but I felt like I still got a good workout out of the exercises today.

scurred

11-11-2008, 03:20 PM

oh no you di'innnn!!!

twice a day cardio now??

you're crazy jesus......ya crazzzzzyyyy!

I wish I'd do it more often...

bwelch1985

11-11-2008, 03:32 PM

Awesome back day! If your lats weren't burning after that superset then theres no hope for you lol...

I actually deadlifted today! it was crazy hard...thinking about keeping it around for a while though...

Congrats on the lab! That should be a big relief for ya...one less thing ya know...

scurred

11-11-2008, 07:46 PM

Felt kinda down earlier so went and did some cardio...

60 min LISS on treadmill
- 3.2 mph throughout
- First 30 min at 8% incline
- Next 10 min at 10% incline
- Next 10 min at 12% incline
- Last 10 min at 8% incline

scurred

11-11-2008, 07:47 PM

kocis06

11-11-2008, 08:02 PM

Whats up fellas? Nice log! Some serious strength gains since the beginning of the log. I'm assuming yall are students at USC?

bwelch1985

11-11-2008, 08:12 PM

Whats up fellas? Nice log! Some serious strength gains since the beginning of the log. I'm assuming yall are students at USC?

This guys only been lifting for a few months now and he's already beginning to surpass my strength numbers!

Yeh we're both USC students...this is my last semester and he's in his first year of Pharmacy school...you a student?

scurred

11-11-2008, 08:29 PM

Whats up fellas? Nice log! Some serious strength gains since the beginning of the log. I'm assuming yall are students at USC?

Thanks man. Appreciate the support.

scurred

11-11-2008, 08:32 PM

This guys only been lifting for a few months now and he's already beginning to surpass my strength numbers!

Yeh we're both USC students...this is my last semester and he's in his first year of Pharmacy school...you a student?

Lies. But thanks lol.

kocis06

11-12-2008, 09:44 AM

I'm actually a student at PC, but my girlfriend goes to USC so i'm in Cola all the time.

Subscribed for gettin hyoooge!

scurred

11-12-2008, 12:16 PM

Lateral Raises
25x10
30x10
35x10
40x7
30x10

Cable Rear Delt Flys
5 sets of 10-12

Reverse Crunches
4 sets of 12

DB Shrugs
60x10x4

Smith Shrugs
3 sets of 10 at light weight

Decline Crunches
BWx20x3

Lateral Raise Machine
3 sets of 10

Alright shoulder day. Nothin special really.

scurred

11-12-2008, 12:17 PM

I'm actually a student at PC, but my girlfriend goes to USC so i'm in Cola all the time.

Subscribed for gettin hyoooge!

Ah cool nice to have a local. Thanks for the sub :)

scurred

11-12-2008, 04:07 PM

30 min HIIT on elliptical
- 5 min warmup
- 15 min HIIT (10 sec HI/50 sec LI)
- 10 min cooldown

kocis06

11-12-2008, 05:55 PM

Are you on a specific cut or just looking for more of a recomp? How do you keep track of your macros? Website or somethin?

scurred

11-12-2008, 07:41 PM

Are you on a specific cut or just looking for more of a recomp? How do you keep track of your macros? Website or somethin?

Yeah, gonna try to cut for another 10-15 lbs probably, cause once I start bulking it'll be hard to go back to cutting lol. My current macros 20% fat (30-40g), 35% carb (120-150g), and 45% protein (180-190g), for 1500-1600 daily calories.

I use www.fitday.com to log my meals each day. I find that it's really easy to use and gives a nice graphical representation of your calories each day as well as graphs of intake over time. The nutritional information I get either on the labelling of the food or on Google or sites like Dailyplate.com since FitDay doesnt have the best nutrition database imo.

bwelch1985

11-13-2008, 05:51 AM

yeh fitdays database is absolute ****! I don't even think their numbers are correct half the time...I prefer to just google stuff and enter it manually.

scurred

11-13-2008, 09:19 AM

OH Squats
45x10x3

Squats
135x10
185x10
185x10
--Still can't get back into squats

Leg Extensions
45x12
70x12
90x12
115x10
135x9
160x5
90x12
--Loving Leg Extensions though. Starting to really feel myself targeting different parts of the quads. Little bit lower numbers since it wasn't the first exercise today. I'm thinking next week I'll do a lot of straight sets at 135... if I remember lol.

Hamstring Curls (2-leg)
90x12
105x10
120x10
135x8

Leg Press (harder one of the two machines)
180x12
270x10
360x10
180x12
--Quads a little tired by now to go any higher than this (especially on this leg press machine).
supersetted w/
Calf Raises (on same leg press machine)
180x12
270x10
360x10
180x12
--Kinda liked doing the calf raises here.

Good leg day overall. Legs feel like jello. Good sign.

bwelch1985

11-13-2008, 10:16 AM

i'm right there w/ ya on extensions...I can really feel my quads working...more so than any other exercise...jello legs = awesome session!

scurred

11-15-2008, 09:54 AM

Strict BB Curls (not incl. bar weight)
30x8
40x8
50x8
60x6
70x4
--Lot tougher using strict form lol

Dips
BWx12x3
--Couldn't find the weight belt

EZ Bar Reverse Preacher Curls
20x10
30x8
40x6
30x8
20x10
--Not bad, felt like some strain on the elbow though

Skullcrushers
50x12
60x8
70x8
50x12

Lateral Raises
17.5x20x3
--Did high rep, low weight today

Cable Rear Delt Flys
3 sets of 12

Strict Cable Curls
75x10
90x8
105x8
120x4
supersetted w/
Tricep Pressdowns
105x10
120x8
135x8
150x5

DB Shrugs
60x10x3

BTB Wrist Curls
3 sets of 10-12
--Great forearm pump

Reverse Wrist Curls
3 sets of 8-10
--Owweee

Machine Preacher Curls
95x8 drop 70x6 drop 45x10
--Drop set

Good arm day.

bwelch1985

11-15-2008, 10:14 AM

scurred

11-15-2008, 12:47 PM

That is an EPIC arm session!

The strict bb curls are rediculously hard but I think they're more beneficial...although I do miss cheat curling w/ a 45 on each side haha..

Try the reverse curls w/ a straight bar..sooooo much better...harder...but better...

Haha thanks man... Yeah I was still at Strom for the reverse curls and they didnt have a straight bar. http://forum.bodybuilding.com/images/icons/icon11.gif

scurred

11-17-2008, 09:21 AM

Probably no gymin this week :(

Monday -- Quiz in Pharm Calcs/Med Terms
Tuesday -- Test in Microbiology/Immunology
Wednesday -- Final Exam in Community Lab
Thursday -- Test in Intro Pharm Practice
Friday -- 10 min PowerPoint presentation on Hashimoto's Thyroiditis in Clin. Apps.

Whine Bitch Moan...

bwelch1985

11-17-2008, 09:29 AM

that sucks man...you gotta do what you gotta do though.

I'm gonna be in the library all afternoon myself writing this damn book report...7 pages about a damn book...and there aren't any cliffs notes online! Ahhhhhhh!

scurred

11-17-2008, 09:40 AM

The nice thing though, unlike in our youth, you read the book.

bwelch1985

11-17-2008, 09:55 AM

The nice thing though, unlike in our youth, you read the book.

hahaha...very true....but I still want somebody else to interpret it for me...

kocis06

11-18-2008, 07:09 AM

scurred

11-24-2008, 09:33 AM

Incline DB Press
55x10
65x10
75x8
65x10
55x10

Incline DB Flys
30x10
35x10
40x8
35x10
30x10

Flat Smith Press
4 sets of 10

Cable Flys
2 sets of 10 at Low setting
2 sets of 10 at Med setting
2 sets of 10 at High setting

Felt a little weak today after not going to the gym all of last week. Probably low numbers this week while I get back into it.

scurred

11-24-2008, 09:34 AM

Oh dayum... Thats ones helluva week! Best of luck

Thanks man. Luckily it all went well.

bwelch1985

11-25-2008, 06:04 AM

It always takes me a few sessions to get back into the flow of lifting heavy...take the week to re-learn the exercises and form mmc's...dont worry so much about weights...

CANT FUGGIN WAIT FOR FRIDAY! I'll call you Thursday night to arrange the time...

scurred

11-26-2008, 12:48 PM

(took yesterday off, worked out better that way)

WG Pulldown
90x10
105x10
120x10
135x10
150x6
135x10
120x10
105x10
90x10

CG UH BB Rows
135x10
165x10
185x8
135x10

Cable Rows
4 sets of 10

Hyperextensions
BWx10
BW+45x8x3

Alright back day. Nothing too special. No class for T-giving woot.

scurred

11-26-2008, 12:49 PM

scurred

11-28-2008, 08:42 AM

Workouts kinda f-ed in the a this week b/c of Thanksgiving. Did some light legs and a little cardio today. Next week should be back to regular lifting schedule.

scurred

12-02-2008, 09:28 AM

Decline DB Press
45x10
55x10
65x10
75x8
80x7
85x5 (PR)
70x10
60x6 (very slow and controlled)

Flat Flys
35x10x4

Flat Smith Press
Fail--chest is already tired :(

Cable Flys
2 sets of 10 at Low setting
2 sets of 10 at Med setting
2 sets of 10 at High setting

Loved the decline db press today, felt fairly strong on those. Looked back through my log and it has been a while since I had done them (previous PR was 65x8 lol). Noticeably huge drop in energy/strength starting the 4th set of flat db flys though for some reason. Hence the fail on smith press today. Overall got a good pump still.

bwelch1985

12-02-2008, 09:45 AM

Are you still taking your Hypershock pre-workout?

scurred

12-02-2008, 09:49 AM

Are you still taking your Hypershock pre-workout?

Yeah I took it today, full scoop close to before workout. Didn't really feel a whole lot. Maybe 2 scoops tomorrow O.o

bwelch1985

12-02-2008, 09:52 AM

Yeah I took it today, full scoop close to before workout. Didn't really feel a whole lot. Maybe 2 scoops tomorrow O.o

You fuggin junkie! If I took 2 scoops I'd be scratchin my neck and talking to Joe Rogan....

scurred

12-02-2008, 09:55 AM

You fuggin junkie! If I took 2 scoops I'd be scratchin my neck and talking to Joe Rogan....

Pfff you're crazy. And Joe Rogan says to tell you Hi.

scurred

12-03-2008, 11:33 AM

WG Pullups
BWx8 (PR)
BWx8
BWx5
supersetted w/
HG Pulldowns
105x8
105x8
105x8
--hooray

DB Rows
70x10x10
80x10x10
90x10x10

Cable Rows
120x8x4
supersetted w/
Straight Arm Pushdown
75x10x4

Hyperextensions
BW+25x10
BW+45x10
BW+45x10
--Blood rushing to head...about to puke...

Good day overall. Started feeling sick on the hypers from all the blood rushing to my head at the bottom of the motion lol.

bwelch1985

12-04-2008, 10:06 AM

I lol'd pretty hard at hooray....I can imagine you saying it after those pullups....

solid work btw...sucks about the hyperextensions....sometimes the HS sits in the tummy a little while...

scurred

12-04-2008, 11:27 AM

Standing BB Military Press
95x10
115x10
125x4 (PR)
95x10
--Doing this press standing has too much core involvement for my taste

Lateral Raises
30x10
35x10
40x6
30x10

Decline Crunches
2 sets of 12
2 sets of 10

Cable Rear Delt Flys
4 sets of 10

Hanging Leg Raises
2 sets of 8
--Here I think there's too much stress on my arms trying to keep myself hanging that it makes it difficult to focus on the abs

Decline Crunches
BWx15
BWx15
alternating w/
Torso Twists
BW+10x15 each side
BW+10x15 each side

Wanted to do shrugs today but time on the meter was about to run out and no extra change to refeed it :(. GD parking situation.

scurred

12-04-2008, 11:32 AM

I lol'd pretty hard at hooray....I can imagine you saying it after those pullups....

solid work btw...sucks about the hyperextensions....sometimes the HS sits in the tummy a little while...

There was a guy doing pulldowns on the other side while I was doing my superset. I think he noticed me a little excited cause at one point I saw him laugh and look down lol.

scurred

12-05-2008, 09:32 AM

Squats
135x10
185x10
225x8
135x10

Leg Extensions
55x10
90x10
135x10
160x8
90x10

Single Leg Hamstring Curl
50x10x10
70x10x10
90x10x10
110x8x8 (PR)
--Havent done this in a while, need to incorporate more often

Leg Press (easier one of the two, total plates)
4 plates x 12
6 plates x 40 (reps PR)
8 plates x 20
10 plates x 10
--Havent done this in a while either. The 8 plates x 20 with tired quads was about as hard as doing 6 plates x 40

Standing Calf Raises (low weight)
3 sets of 12

Drop set of Leg Extensions
145x5 drop 120x5 drop 95x5 drop 70x5 drop 45x3
--Held the last rep at 45... Oh the burn!

Great leg day today. Workout partner being there kinda meant I had to step it up a notch lol.

bwelch1985

12-05-2008, 09:41 AM

6 plates x40 is just straight up :eek::eek::eek:!!!

-I'm still gonna beat it next week!

scurred

12-05-2008, 09:44 AM

6 plates x40 is just straight up :eek::eek::eek:!!!

-I'm still gonna beat it next week!

x 2 ;)

scurred

12-06-2008, 12:02 PM

Strict BB Curls (not incl. bar weight)
30x8
40x8
50x7
60x6
30x8
--Much better contraction keeping the movement strict with elbows in

Skullcrushers (not incl. bar weight)
40x10
50x10
60x10
70x6
40x15
supersetted w/
CGBP (not incl. bar weight)
40x10
50x10
60x10
70x6
40x15
--I think my triceps are shrinking :(

Reverse Straight Bar Preacher Curls (not incl. bar weight)
20x8
20x8
20x8
20x8
--Britt yous was right, these are friggin awesome. Very humbling weight though lol

Tricep Pressdown
105x10
105x10
105x10
105x10
supersetted w/
Cable Curls
75x10
75x10
75x10
75x10
supersetted w/
DB Shrugs
60x10
60x10
60x10
60x10
--1337

OH DB Tricep Extensions
60x10
70x10
80x6 (PR)
--I hit myself in the head with the db about 10 times doing this... slightly concussed haha

Concentration Curls
20x8x8
20x8x8
20x8x8
--Ow!

BTB Wrist Curls
95x10
115x8
95x10
95x10
--95 is probably the best weight for me on this right now

Reverse Wrist Curls
4 sets of 8-10

Drop Set of Machine Preacher Curl
85x5 drop 75x4 drop 65x4 drop Fail
--Too tired... I think it's about time to go lol

Holy crap I did all that?

bwelch1985

12-07-2008, 10:03 AM

good m'er f'n gawd that a **** ton of sets!

I'm glad you like the reverse curls, definately my new fav. bicep exercise...

lol at slight concussion from db extensions....you would...:D

scurred

12-08-2008, 01:28 PM

4 Final Exams this week: Monday, Tuesday, Thursday, Friday.

Bombed the one this morning and figured I probably shouldn't waste valuable study time at the gym this week. But after about an hour of studying for the exam tomorrow I just went anyways :p

Decline BB Bench
95x12
135x10
165x8x3

WG Pullups
BWx10
--Just to see how many I could do... Woot dub digis

MG UH Pulldowns
90x10
120x10
135x8
150x6

Flat Flys
30x10
35x10
40x10
45x8

Cable Rows
4 sets of 10 at 90 lbs
--Probably should've used more weight on this, but really felt it in the lower traps today
supersetted w/
Smith Shrugs
4 sets of 10 at 185
--Why tf do I suck so much at shrugs

Smith Flat Bench
135x10
185x7
185x4
135x10

DB Pullovers
45x10x3
--GD triceps are too damn involved

Hyperextensions
BW+25x10
BW+35x10
BW+45x10
BW+45x10

Cable Flys
2 sets of 10 at High setting
2 sets of 10 at Med setting
2 sets of 10 at Low setting
supersetted w/
Cable Rear Delt Flys
6 sets of 10

Too stressed this week to be comin up with my own workouts homie :D.

Alright day today, but really a little disappointed in the performance overall. Starting maybe this week but hopefully at the latest next week (after exams are over) I'm gonna switch to a new split of 3 days on 1 day off (regardless of calendar day):
Day 1: Chest/Back
Day 2: Legs/Abs
Day 3: Arms/Delts
Day 4: OFF

...Assuming I survive these finals... QQ

kocis06

12-08-2008, 02:12 PM

I hear ya on the exams... GL bro!

Regarding workout on 12-06... :eek: And you said I did a lot of volume! Sickkk

bwelch1985

12-08-2008, 04:03 PM

haha...once again...i thought i recognized that workout..

nice pullups man...you're gonna be catching me pretty damn soon on those..especially since my weight is ballooning and you keep getting leaner and leaner!

good luck on the exams and don't work too hard (lol)

scurred

12-09-2008, 06:59 AM

I hear ya on the exams... GL bro!

Regarding workout on 12-06... :eek: And you said I did a lot of volume! Sickkk

Haha thanks man. Just trying to keep up with ya ;)

Mutual goal for this week: Stay sane.

haha...once again...i thought i recognized that workout..

nice pullups man...you're gonna be catching me pretty damn soon on those..especially since my weight is ballooning and you keep getting leaner and leaner!

good luck on the exams and don't work too hard (lol)

LOL. Catch up with your pullups? Not when I have to compete against those 8 foot wide lats of yours :p

scurred

12-09-2008, 09:30 AM

Squats
135x10
185x10
225x8

Leg Extensions
70x10
90x10
115x10
135x10
160x6
160x6
160x6
--Great exercise

DB SLDL
65x10
75x10
85x8 (PR)
65x10
--Felt pretty strong on these today

Reverse Crunches
BWx12
BWx12
BWx10
BWx10
--Favorite ab exercise by far... I even seemed to be able to target upper and lower abs separately on this exercise today

Ab/Oblique Bridge
60 sec ab
30 sec right oblique
30 sec left oblique
--These are tough!

Leg Press (plates/side)
3 plates x 15
4 plates x 12
5 plates x 10
6 plates x 8
--Really sunk in the burn in the quads

One Leg Hamstring Curls
50x10x10
70x10x10
90x8x8
--Pretty tough after having done the sldl's

Calf Raises
4 sets of 10
alternating w/
Decline Crunches
BWx20
BWx20
BWx15
BWx15
--No real reason to alternate these, just got bored standing around lol

Excellent leg/ab day today :)

scurred

12-10-2008, 01:52 PM

Went to the University's other gym today... didn't go so well...

Strict BB Curls (full size bar, didn't have a small bar)
45x10
65x8
75x8
85x4
45x10
--These felt kinda good

Dips
BWx12x3

EZ Curl Bar Preachers (not incl. bar weight)
30x8
40x8
50x8
60x5

Rope Tricep Pressdowns
4 sets of 10
-Didn't really like that it was a lot less of a fixed motion than the V-bar, especially being a little jittery today

Lateral Raises
20x15x3
--Low weight, high rep

Reverse Pec Dec Rear Delt Flys
4 sets of 10

BTB Wrist Curls
4 sets of 10
--Used a heavy EZ Curl Bar for this since this gym didn't have a small straight bar but it still hit the forearms really well

Reverse Wrist Curls
3 sets of 6-10
--This didn't go so well, however, without the small straight bar

Haneys
Tried a set but was too frustrated and tired to do any more than that.

Hammer Curls
Again, tried a set but was too frustrated and tired to do any more than that.

Not so great of a day today. Got really tired really fast. Heart was pounding really fast the whole time. Felt a little dizzy as well. As far as this gym goes, granted it has the excellent reverse pec dec for rear delt flys, but that's really where the advantages stop. I hate the atmosphere there, and I hate the people there. People don't go there to work out, they just go there to feel cool. And I don't mean real people, I mean the fraggots and the sorostitutes. Pretty pissed about the crappy workout today.

kocis06

12-10-2008, 04:36 PM

bwelch1985

12-11-2008, 06:21 AM

I totally agree w/ everything you said about Strom....damn you blatt for not having a pec dec!!!!

-haneys are single arm OH extensions...a fav. exercise of the great Lee Haney

scurred

12-11-2008, 05:20 PM

The Strom? lulz What's the name of the other place? Isn't it near west quad and that intramural field?

What are haneys?

Yeah lol. Other one (that I usually go to) is the Blatt P.E. Center, much more conducive to actually getting some work done.

-haneys are single arm OH extensions...a fav. exercise of the great Lee Haney

^^^

I totally agree w/ everything you said about Strom....damn you blatt for not having a pec dec!!!!

Fo realz.

scurred

12-11-2008, 05:21 PM

Needed a study/stress break.

20 min HIIT
- 5 min warmup
- 10 min HIIT (10 sec HI/50 sec LI x10)
- 5 min cooldown

kocis06

12-14-2008, 07:01 PM

Still buried under textbooks?

scurred

12-18-2008, 03:01 PM

Still buried under textbooks?

Eh, no excuses, just been lazy.

scurred

12-18-2008, 03:04 PM

Goin at it again. Gonna do one body part per day till I get back into the swing of it.

Incline DB Press
50x8
60x8
70x8
80x4
65x8
--Happy to have at least been able to kick up the 80s today

Flat Flys
30x8
35x8
40x8
45x8
35x8

Iso-lateral Decline Press Machine
90x8
140x8x4

Cable Flys
2 sets of 10 at High setting
2 sets of 10 at Med setting
2 sets of 10 at Low setting

Not bad, but pretty sloppy form throughout today. I guess that's what I get for not going in a while...

bwelch1985

12-18-2008, 05:34 PM

so....you like the chest press machine?....I hate those damn things..

scurred

12-19-2008, 07:05 AM

so....you like the chest press machine?....I hate those damn things..

yeah...

scurred

12-19-2008, 09:03 AM

kocis06

12-19-2008, 09:15 PM

WG Pullups
BWx8
BWx8
BWx6
BWx6
supersetted w/
HG Pulldowns
120x8
120x8
120x6
120x6
--These felt good. Was hoping to get BWx8x4 on pullups but meh

CG UH BB Rows
135x10
185x8
205x5
185x8
135x10
--Happy to have done more weight than I was planning on doing ;)

Cable Rows
135x8x4

Hyperextensions
BW+25x10
BW+45x8x3
--Took these kinda slow and I'm already starting to feel the soreness in my lower back. Blood...rushing...to the head... One day I'm gonna blackout lol.

Great day today. Back's toast.

Looks good! Great BB rows... I've been straying away from the rows.. I think I must be doing something wrong. I can do like 145x5 and its really heavy for me. Any tips for improvement other than hit it hard and often?

scurred

12-20-2008, 10:14 AM

For doing BB Rows, first I usually strap in since I find that my grip gives much sooner than my back does. Then rack pull/deadlift it up till your just standing there holding it for a sec. Bend over but keep the arch in your back and bend your knees slightly. Let the bar hang down a little below the knees then pull it up to your stomach concentrating on contracting your back. I usually cheat a little bit that gets the bar through the middle of the motion by kinda hitching the whole body (to give it some momentum). That's prob as much as I can describe haha.

scurred

12-20-2008, 02:20 PM

Wasn't planning on doing arms today, but kinda wanted to anyways.

Walked to the gym, ~1 mile
--Haven't done this in a while, was nice to go on a walk

Strict BB Curls (not incl. bar weight)
20x8
30x8
40x8
50x6

Decline CGBP
95x10
135x8
135x10
135x10

BB Military
45x8
55x8
65x8
35x10 (arnolds)

Lateral Raises
20x15x3
--Low weight, high rep

Reverse Crunches
2 sets of 12
2 sets of 10

Reverse Straight Bar Preacher Curls (not incl. bar weight)
20x8x2
--Felt some strain on the elbow today :(

Standing Reverse Straight Bar Curls (not incl. bar weight)
20x8x2
--Eh

Rope Pressdowns
4 sets of 10-12
--Really best to just gauge the weight on this, going too heavy doesn't help anyone

Rear Delt Fly Machine
4 sets of 10-12
--Haven't used this machine in forever since I never really liked it, but I absolutely loved it today. The problem was that previously the back rest was positioned too far back, but it really killed the rear delts today.

Lateral Raise Machine
3 sets of 8-10
--This machine also felt great today, although I can't seem to do more than 3 sets of lateral raises at a time before they're toast lol

Decline Crunches
4 sets of BW+10x12
supersetted w/
Decline Torso Twists
4 sets of BW+10x12 per side

DB Shrugs
60x10
65x10
70x8
75x6 (PR)

Smith Shrugs
135x10
185x8x3

BTB Wrist Curls
95x10x4
--This always feels like the bar is feeling up my ass haha

Reverse Wrist Curls
3 sets of 8

OH Tricep Extensions
60x8
70x8
80x8 (PR)
65x10
--A little odd that the PR's didn't come until late in the workout

Concentration Curls
4 sets of 20x8x8
--Loving doing these lately, get an amazing pump even with the puny weights. Plus this is what they do in all the movies :D

Walk home, ~1 mile
--Great walking weather

Absolutely phenomenal day today. Don't know where I got all the energy, I felt like I could've stayed there all day. Huge volume is my way of justifying avoiding cardio lol.

bwelch1985

12-21-2008, 01:33 PM

EPIC!!!!

how'd you like the decline cgbp? I think its pretty damn effective

scurred

12-21-2008, 03:49 PM

EPIC!!!!

how'd you like the decline cgbp? I think its pretty damn effective

I did really like it... felt it hitting the triceps a little better than with flat cgbp. Prob should've asked for a spot on racking/deracking though.

scurred

12-21-2008, 03:57 PM

Squats
135x8
185x6
225x13 (reps PR)
225x10
225x10
--Was trying a race to 40 at 225, but only got to 33. Still really happy with the results though. Gotta love having someone pushing you to lift hard ;)

Smith Front Squats
135x8
155x6
--Couldn't get the positioning right after the first couple of sets, and quads were a little burned after having just done regular squats. Prob will try this again but at the beginning of the workout.

DB SLDL's (speed)
45x8
55x8
65x8
65x8
--Loved doing the speed sldl's, def. a permanent addition

Calf Raises (on Hack Squat Machine)
3 sets of 8

Leg Extensions
90x8
90x8
165x6 drop 140x6 drop 115x6 drop 90x4 (held last rep)
--Incredible pump

BW Lunges
12 steps per leg

Not a lot of volume today, but pushed every exercise to the limit. Really happy with the results.

bwelch1985

12-21-2008, 04:19 PM

Twas a leg day for the ages!

scurred

12-22-2008, 10:57 AM

Twas a leg day for the ages!

Tru dat!

scurred

12-23-2008, 10:23 AM

Gym's gonna be closed a while so threw in some of everything that's upper body today.

Cable Cross
2 sets for warmup

Decline BB Bench
135x10
165x10
185x8
185x6
165x10

BB Rows
135x10
185x6
165x10
165x10
--Used an overhand grip today (hadn't used it in a while), felt great

Incline Smith Press
135x10
165x10
185x7
--Felt pretty good on Smith

Rope Cable Rows
2 sets of 10

DB Pullovers
45x10
50x10
55x10
--Much less tricep involvement keeping the weights low

Arghnolds
35x10x3
supersetted w/
Rear Delt Flys (machine)
3 sets of 10
supersetted w/
Lateral Raises (machine)
2 sets of 8
1 set of 6
--Killer shoulder superset

Strict Small Bar Curls (not incl. bar weight)
40x8x3
supersetted w/
Bench Dips
BW+45x12
BW+90x12
BW+90x15
--Amazing pump

Machine Preacher Curl
Drop set to failure

Rope Pressdown
Drop set to failure

BTB Wrist Curls
Drop set to failure

Cable Flys (High setting)
50x8
60x7
70x4

Great day today. Incredible upper body pump. :D

scurred

12-29-2008, 09:45 AM

Incline DB Press
55x10
65x10
75x8
55x10

BB Rows
135x10
165x10
165x10
165x10

Decline BB Press
135x10
155x10
175x5
135x10
135x10

Cable Rows
5 sets of 10

kocis06

12-29-2008, 01:28 PM

Crazy upper body workout on the 23rd! Some crazy supersets in there. You still in cola?

bwelch1985

12-29-2008, 02:52 PM

you're better than that chest/back session....;)

btw, I'm a member at The Factory downtown on Main...$129 for 1 year!....Blatt is $250/year (just for an alumni association card..I don't think that includes the gym membership...) and Brickhouse is 350/year so the choice was kinda made for me lol...

scurred

12-30-2008, 07:37 PM

Crazy upper body workout on the 23rd! Some crazy supersets in there. You still in cola?

Yeah, short family vacation but back in town now.

you're better than that chest/back session....;)

btw, I'm a member at The Factory downtown on Main...$129 for 1 year!....Blatt is $250/year (just for an alumni association card..I don't think that includes the gym membership...) and Brickhouse is 350/year so the choice was kinda made for me lol...

Ah damn and I thought I never got to see ya before you switched gyms lol

scurred

12-30-2008, 07:42 PM

EZ Curl Bar Curls
20x10
30x10
40x8x3

Skullcrushers
4 sets of 8
1 drop set of 20
--Not usual bench so didn't worry about weights

Plate Raises
25x8x2
45x6x2
--Not a fan
supersetted w/
Pec Dec Rear Delt Flys
75x10x2
90x10x2

Concentration Curls
25x8x8x4
supersetted w/
Rope Pressdowns
4 sets of 10

Reverse Crunches
2 sets of 12
2 sets of 10

Lateral Raises
22.5x8
27.5x8
30x8
35x8
20x15

DB Shrugs
60x10
65x10
70x8
75x8

BTB Wrist Curls
4 sets of 10

Seated Wide DB Curls
1 set to failure

scurred

01-04-2009, 01:23 PM

Incline DB Press
50x8
60x8
70x8
50x12

Pullups
BWx8

BB Rows
135x8
185x6x3

Flat Flys
25x8
30x8
35x8
40x8
45x6

HG Pulldowns
90x8
120x8
135x8
135x8
135x6

Decline BB Press
135x8x4

Cable Rows
4 sets of 8

Cable Flys
1 set at Low setting
1 set at Med setting
1 set at High setting
supersetted w/
DB Pullovers
45x8x3

bwelch1985

01-04-2009, 02:27 PM

how'd you like the cable fly/pullover superset? I've been doing that for a few weeks now and I love it.

cant wait to hit delts and arms w/ ya on tuesday! shall be EPIC!

scurred

01-05-2009, 06:50 AM

Yeah I really liked it, only a little bit of chest overlap and that never hurts. And yeah dude lookin' forward to Tuesday.

scurred

01-06-2009, 11:40 AM

Went to my buddy's new gym today and I don't really remember any of the weights I did so it's gonna be a half-ass post today lol

Seated DB Military
5 sets of 5

DB Lateral Raises
3 sets of 5

Cable Lateral Raises
3 sets of 5

Cable Rear Delt Flys
4 sets of 8

Hammer Curls
5 sets of 5

Bench Dips
1 set of 8 (too awkward lol)

CGBP
4 sets of 4-5

Preacher Curls
4 sets of 8 with limited ROM
supersetted w/
BW Dips
4 sets of 8-12

Cable Curls
4 sets of 6-8
supersetted w/
Rope Extensions
4 sets of 6-8

Reverse Straight Bar Curls
3 sets of 5-6
supersetted w/
HS Tricep Extension Machine
3 sets of 8

Arms are thoroughly worked. Delts are, well delts. They still got worked hard tho. ;)

bwelch1985

01-06-2009, 11:43 AM

lol at the half assed post...but seriously, we did WORK today!

btw, pwo meal...not sitting too well :eek:

scurred

01-09-2009, 01:41 PM

Did some leg work yesterday but not really enough worth posting (about 10 sets quads, 10 sets hammies), plus internet was down.

Flat Smith Press
135x8
185x8
205x6
225x3
135x8
--I do a lot better on the smith press (or any chest press for that matter) when I do it first; for some reason doing a press in the middle of the workout always sucks for me (see below lol)

Strict BB Rows
135x8
165x8
185x6
205x3 (slight hitch)
135x8
--Pretty happy about these

Flat Flys
30x8
35x8
40x8
45x8
50x6
55x3 (PR)
--Felt pretty damn strong on these today

WG Pulldowns
90x8
105x8
120x8
135x7
150x5

Decline BB Press
135x8x4
--Starting to get pretty tired cause this felt pretty heavy haha

Reverse Crunches
BWx12x2
BWx10x2
--Fuggin love this exercise, favorite ab exercise by far

HG Pulldowns
90x10
105x10
120x8
135x8
150x6

Decline Crunches
BWx15x3
supersetted w/
Cable Flys
1 set of 8 at Med setting
1 set of 8 at Low setting
1 set of 8 at High setting
supersetted w/
DB Pullovers
45x8x3

Exhausted :D