Pushuporshutup's log

[pushuporshutup]

Decided to start a log, basically because the constructive criticism in other logs seems to really help people so I want in on it.

A little background: I play a lot of soccer/rugby, and started doing Judo and a little boxing with my dad because I got picked on a lot, but then I switched schools so I couldn't do any martial arts so I decided to start working out to fill the time, and now I can't get enough of it. Only been committed to lifting with meaning since June 08', so don't expect many big number's as of yet.

Supps: Just a multi and ON Whey.

Goals: Was concerned about appearance originally, but now I'd just like to improve strength, especially chest/shoulders/tris. Going for 170x10 bench, which is around 225 1RM I think, 315 squat, 405 dead. Hopefully all of these by June 15th.

Current PBs: My profile shows calculated 1RM for lifts, not things I have necessarily ever done.

165x1 Bench
225x8 Squat, did 245x5 once but I was not 100% sure on the form.
250x8 Dead

Workout 5 days a week, on a split during "sports" at school. Once that term is over, I plan on doing a basic 5X5.

Current Split:
Monday: Legs
Tuesday:Chest/Biceps
Wednesday:Off
Thursday: Shoulders, then soccer
Friday: Back/Triceps
Saturday: Traps, forearms/whatever needs work.

Abs usually twice a week.

Please feel free to critique in anyway, all serious suggestions will be considered and appreciated.

[pushuporshutup]

Tuesday January 20th.

Chest/Triceps:

Flat BB Bench:
105x5
110x5
115x5
120x5
125x5
135x5

Incline DB Press:
40X10
45X9
45X8
45X8

Incline DB Fly:
20x10
20x10
20x10

Cable Crosses:
30x12
30x12
40x8

Barbell Curl:
65X6
65X6
65X6
65X5
Bi's were shot after this.

Concentration Curl:
25x8
20x14
20x12

Cable Curls
50x15
50x15
50x15
50x15

Overall was pretty good, I hadn't done BB Bench for a while, and am trying the increase by 5lbs a week thing to bring it up, as mine really sucks so I experimented with the weight to see what would be good. I often have to skip out on biceps due to time, so today I really hit them hard. Thursday is shoulders, can't wait.

[SquatzAndPuke]

good luck dude.

[pushuporshutup]

good luck dude.

Thanks man, you too. Appreciate you stopping by.

[pushuporshutup]

Thursday January 22nd.

Shoulders:

DB Military:
25x10
40x10
40x7
40x6

Bent Over Lateral Raise:
20x14
25x12
25x12
30x8

Front Raise: (Alternating):
20x14
25x8
25x8
25x10

Upright Row:
80x8
80x9
80x8
80x8

A guy from the yearbook was there taking pictures, and a couple friends asked me to go for a 315 dead for a picture, went for it and got it. Was a good workout for sure.

[pushuporshutup]

Friday January 24th

Back/Triceps

T-Bar Row:
2 Plates x10
2 Plates x 10
2 plates+10 x10
2 Plates +15 x9

Lat Pulldown:
70X12
80X12
80X10
80X10

Barbell Row:
90X10
95X10
95X10
95X10

Deads:
135X10
225X10
245X7
245X7
245X6

CGBP:
105X9
105X6
105X4

Tricep Pushdown:
80x15
90x10
90x10
90x10

Lying Cable Rope Tricep Extension:
60x12
70x4
70x4
60x10

This was a good workout, I enjoyed it a lot. The last tricep exercise I only feel my left arm working, so I am going to switch it out with something else, probably skulls.

[pushuporshutup]

Monday, January 26th, 2009

Legs/Abs

Squats:
135x10
185x10
225x8
225x8
245x3.5 (Was very tired)

Dumbbell Lunge:
50x20 (10 each leg)
60x16 (8 each leg)
60x16 (8 each leg)

Lying Leg Curl:
100x12
100x12
100x12
110x8

Leg Extension:
160x12
170x12
170x12
170x10

Calf Press on Stack Leg Press:
200(Whole stack) x20
200x20
200x20
200x20

Standing Calf Raise:
225x20
225x20
225x15

Abs followed this.

Was a good workout overall, squats are progressing again, I had to drop weight to 205 instead of 225 for a couple weeks to focus on form so hopefully now that its better I will see some nice improvement.

[pushuporshutup]

Tuesday, January 27th

Chest/Bis

Flat BB Bench:
Barx20
115X5
125X5
135X5
135X5
150X3

Incline DB Bench:
40x10
45x8
45x8
50x6

Incline Flye:
20x10
20x10
25x7

Cable Crosses:
40x12
40x12
40x12

BB Curl:
65X6
65X6
65X6

Concentration Curls: No rest between these, the weight room part of the gym was about to be closed.
25x8
25x8
25x6

Cable Curls:
50x15
60x12
60x12
60x12

Was a good workout, going to play soccer tonight so should be tired as **** later.

[pushuporshutup]

Friday, January 30th.

Shoulders

DB Military Press
25x10
40x9
40x8
40x6
40x8

I just started doing these about three weeks ago (switching from standing BB OH Press) and I still find them awkward so I usually usually use a spotter+mirror, but I'm home for bit from school and my basement lacks those 2 things. I think this will increase soon once the form is down.

Bent Over Lateral Raise:
20x12
25x12
25x15
25x15

Would have used 30s but don't have those dumbbells as my brother took them when he moved.

Front Raise:
25x12
25x12
25x12
25x12

Upright Row:
80x12
80x12
85x8
85x7

BB Shrug:
185x12 (Straps)
185x12 (Straps)
205x12 (Straps)
205x4 (No Straps)
205x4 (No Straps)

Clearly have to work on grip strength. Shoulders are my weakest muscle group for sure, I am just getting used to this routine and the lifts, that's why they went up/down some from last week. Back/Tris tomorrow, gonna be sick.

[pushuporshutup]

January 30th, 2009

Back/Tris/Abs

T-Bar Row:
2Platesx10
2Plates+10x10
2Plates+20x10
2Plates+25x8

Lat Pulldown:
70x14
80x10
80x10
80x8

Barbell Row:
95x10
95x10
105x9
105x10

Deads:
135x10
205x10
245x6
245x6
285x3

CGPB:
95x10
105x10
105x8
115x7

Skullcrushers:

Bar+35x12
Bar+50x6
Bar+45x7
Bar+45x8


Tricep Pushdown:
40x15
50x6
45x8
45x8

Ab Circuit

This was a long ass workout, 2 hours long. I enjoyed it though, only one thing. My tricep pushdowns were almost half the weight that they usually are. I think this is because I did them last, and I was at my home gym using a high low pulley set up. If anyone knows if this is why, or what else it could be please feel free to post, it will very much appreciated.

[pushuporshutup]

Saturday January 31st, 2009.

Did some weak point training today, didn't push too hard as it isn't a "main" day, was good though.

Incline DB Press:
25x15
45x10
45x10
40x8

Flat BB Bench:
95x10
115x10
125x6
115x8

BB Overhead Press (Seated):
Barx10
65x10
75x8
75x7.5(Missed lockout)

Dumbbell Wrist Curl:
20x10
20x8
20x10
20x10

Crunch:
BWx45
BW+10x20
BW+25x15
BW+25x15

Pushups:
BWx30
BWx20
BWx18

Was a good workout, quick and intense. I really blow out the chest with the pushups, I can never do very many after any chest/shoulder training. No training tomorrow, but I have a soccer game. Legs Monday.

[pushuporshutup]

Sunday February 1st

Did not lift today, had a soccer game and haven't ate very well (first time in a bit) because of the Superbowl and all. Legs tomorrow.

[BrownMan92]

damn bro from the looks of your log youre putting in work

[pushuporshutup]

damn bro from the looks of your log youre putting in work

Thanks man, I'm getting there.

[pushuporshutup]

Monday Febuary 2nd.

Legs/Abs:
This was done at my home gym, my leg developer is from Canadian Tire and broke today, so I switched it up a little.

Squats:
Barx15
135x10
205x10
225x10-pr
235x7
240x7

DB Lunge:
I only have 50lbs DBs at my house so thats all I could use.
50x10 each leg
50x10 each leg
50x10 each leg

DB Stiff Legged Deadlift (focus on hams as I broke the leg developer:D)
50x15
50x15
50x15
These gave a sick burn, it was almost painful. I'm going to keep doing them I think.

Standing Calf Raise:
225x15
255x15
255x15
255x15

I ruined my legs during the squats and especially the dead's so I couldn't balance on the calf block, as my balance sucks already. That is why the weight went up so much.

Seated Calf Raise (DB, single leg):
50x20
50x20
50x20

Absx3 (circuit)

This was pretty decent, those stiff legged are killer! I need to fix the balance issue though, I fall all over the place doing calves. PR on the squats, I think the reason my weights being going up quicker is because I fixed my form up, and have been home so I get 9 hours of good sleep and a solid diet. Chest/Biceps tomorrow, hopefully bench PR:D.

[pushuporshutup]

February 3rd, 2009

Chest/Biceps

Flat BB Bench
Lots of warm up, wont bother with it here.
135x5
135x5
135x5
135x5
135x5
This was all that was needed for today, but I found it to easy as it was my first 5x5 bench setup so I did a bit more.
145x5-pr I think, not sure how it measures against 165x1
155x2

Incline DB
45x10
45x8
50x6
50x4 (Lost balance)

Decline DB (Did this instead of cables because I only have one cable setup at my house)
45x10
50x7
50x7

Incline Flys
20x12
25x9
25x8

BB Curl
65x8-pr
65x6
65x6
65x5

DB Concentration Curl:
20x12
25x12
25x12

21s (Did a set of these instead of cables because my straight bar is bad for curls)
EZBar+25x21

Good workout, except the left side of my body is stronger, and much bigger/more pumped. I am not sure why, I focus on my form. Hopefully it evens out.

[pushuporshutup]

Thursday February 5th

Shoulders

DB Military
40x11
40x7
40x8
45x6

Bent Over lateral Raise
20x14
25x12
25x12
30x8

Front Raise
25x12
25x12
25x12
30x6 (Messy)

Upright Row
80x8
80x8
80x8
80x8

BB Shrug (No straps so less weight than before)
135x12
185x8
185x8
185x8

Yay for week shoulders lol

[pushuporshutup]

Back/Tris

Lat Pulldown
70x12
80x12
90x9
90x8

T-Bar Row (Used 25lb plates for a better ROM)
100x10
100x10
125x4
100x8

Barbell Row
95x12
105x10
105x10
115x8

Deads
135x10
225x6
245x6
265x5
315x1 (Missed lockout on second)

CGPB
95x12
115x7
115x8
125x5

Skulls
55x12
55x10
55x8

Pushdown
70x12
80x7
90x6

Overall was pretty good. Deads were good. I almost got a double on 315 and last time I went for I hadn't done any before and only got a single. Doing some chest/shoulders tomorrow to help get them up.

[samsuperjew5]

nice log bro, try rack deads for a stronger lockout

[pushuporshutup]

Thanks bro, I will try them for sure.

[pushuporshutup]

February 7th

Assistance work (Chest/Shoulders/forearms)

Flat BB Bench
115x10
135x6
135x5
135x5

Incline BB Bench
95x9
95x9
105x6
105x6

Seated BB Military
65x12
75x7
75x5
65x8

Wrist Curl (Palms up)
20x10
20x9
20x7

Wrist Curl (Palms down)
20x12
25x12
25x12

3xAb Circuit

This was good, my benching was down some because of sore triceps from yesterday. I would normally do this workout tomorrow but I have a game so I couldn't. Getting some supps in the mail soon, hopefully will help me get this bench up.

[pushuporshutup]

Legs

Squats
135x10
225x8
225x8
225x10
240x8-pr

DB Stiff-Legged Deads
50x15
50x15
55x12

Standing Calf Raise
135x20
225x20
225x20
225x20
125x20-3 second pause at top, pumped the **** of the muscle.

Seated Dumbbell Calf Raise (One Leg)
70x16
70x12
70x12
No rest between sets because free weight room was about to close.

Lying Leg Curl
100x12
100x12
90x12
90x10

I may cut these out all together, now that I do stiff legged. I couldn't do them at all really, form sucked.

Leg Extension
120x20 (Pump set)
140x15
160x14
180x8

Decent workout, new supps tomorrow I think. Any thoughts on removing the Leg Curl all together? I might do a bit of a cut soon, for when I go south for March Break with the girlfriend haha.

[pushuporshutup]

Feb 10th.

Chest/Biceps

Flat BB

145x5 (Was too tough imo)
140x5x4

Incline DB
45X9
50x7
50x7
50x8 (Had a long rest before this, someone was working in)

Incline Flye
20x13
25x6
25x6

Cable Crosses
40x12
50x7
50x7
Drop 30x8

BB Curl
65x6
65x8
65x6

Concentrated Curl
20x12
30x8
30x6

21s
45x21

This workout blew, was tired the whole time. I think I'm going to get rid of that "assistance" day and put arms there so I can focus on the main muscle each day, I often have to rush because the weight room is open long enough.

[pushuporshutup]

Shoulders.

DB Military
40x9
40x6
40x9
40x9

Bent Over Lateral Raise
20x16
25x12
25x12
30x10

Alternating Front Raise
25x12x4

Upright Row
75x12
75x12
80x8
80x8

No time for traps, going to do them on back day. Decided to switch arms to the weekend so I will have more time to focus on the main muscle. Blew through this workout quick (40 minutes) had to get to soccer.

[pushuporshutup]

Back

Lat Pulldown
50x20
80x12x3

T-Bar Row
100x10
100x10
110x7
110x7

Barbell Row
95x10
95x10
105x12
105x10

Deads
135x10
225x8
245x8
265x5
295x2

New supps today, SP250 is sick. Also as a free gift got the Animal Chest DVD. Its cool. Arms tomorrow.

[pushuporshutup]

Arms (Did traps today too)

CGBP
95x12
105x10
115x8
135x3

Skullcrushers
EZBar+25x16
EZBar+35x14
EZBar+45x8
EZBar+45x8

Rope Pulldown (plate loaded)
30x14
35x9
35x8 Dropset-25x10
35x6 Dropset-25x8

BB Curl
65x10
65x7
65x7
70x5

Concentration Curl
25x10
25x10
25x10

21s
EZ+20

BB Shrug
135x14
185x6
185x12-strapped

[pushuporshutup]

Legs

Squats
135x10
225x10
245x6
245x6
245x7

Stiff Legged DB dead
50x17
55x12x3

Leg Extension
120x20
160x12
180x10 drop 140x6
180x9 drop 140x6

Standing Calf Raise
135x20
225x15x3

DB Seated Calf (Single Leg)
70x20
70x15
70x12

Lying Leg Curl
90x12
90x11
100x8
100x6

Again, tired from the stiff legged. Pumped for chest tomorrow. Got a 40$ gift card to GNC today from the gf, thinking about xtend.

[pushuporshutup]

Chest

Bench
145x5x5

Incline BB
95x10
115x6
115x6
65x15 drop 45 x4

Incline Flye
20x12x3

Cables
40x15
50x10
50x10 drop 30x12

Phuck chest. I hate it, bench refuses to go up. Last set of bench I can only get like 3 reps by myself.

[pushuporshutup]

Shoulders

40x10
40x10
45x6
45x6

Bent Over Lateral Raise

25x14
25x14
30x12
30x12

Front Lift
25x12x4

Upright Row
75x12
80x9
80x8
80x8

[pushuporshutup]

Back

T-Bar Row
100x10x2
110x8
115x6

Lat Pulldown
60x20
80x12x2
90x8

Deads
135x10x2 (Warm up)
245x6
265x6
275x6
290x4
325x1 (PR)

Row
95x12
105x12
105x10
105x12

Good workout today, ZMA is helping my sleep I feel the same from around 6 hours compared to about 8, might be placebo but I don't care. Dead PR, Only 80 pounds till my goal haha

[pushuporshutup]

Arms

CGBP
115x10
115x6
115x8
135x3 (missed lockout on 4, was very close)
65x20

Skulls superset with BB Curl
EZ+45X10/65X11
EZ+45X10/65X8
EZ+45X10/65X8
EZ+45X10/75X5

Plate Loaded Pulldown (Rope) superset with Concentration curl
30x14/25x12
30x12/25x12
30x12/25x12

Pretty solid workout, went really fast and was intense.

[pushuporshutup]

Legs
Squats
135x10
225x10
245x6
245x6
245x7

Dumbbell Stiff Legged Deads
50x20
55x15
60x10
60x10

Leg Extension
120x20
180x10
200x10
200x10
200x10

Lying Leg Curl
80x12
90x12
100x7
100x7

Standing Calf Raise
135x20
225x15
275x10
275x10

One Legged Seated Dumbbell Calf Raise
75x20
75x15

Great workout, girlfriend and I are broken up and I am not dealing with it too well, really miss her. This workout helped a lot.

[doobz0326]

thanks for the encouragement and critique of my progress. sorry to hear about the break up... lift heavy , focus all that angst on the weights ... it really helpful and you'll get a great lift to boot! Keep in touch

Marc

[pushuporshutup]

Chest

Flat BB
150x5x5

Incline DB
45x6
50x5
50x6
55x5

Incline Flye
20x14
25x12
25x12

Cables
40x20
50x10
50x10
50x10

[pushuporshutup]

thanks for the encouragement and critique of my progress. sorry to hear about the break up... lift heavy , focus all that angst on the weights ... it really helpful and you'll get a great lift to boot! Keep in touch

Marc

Thanks man I'm trying but its tough.

[pushuporshutup]

Shoulders (from yesterday)

DB Military
40x10
40x8
40x9
45x5 +2 assisted

Bent Over Lateral Raise
25x16x2
30x12x2

Alternating Front Raise SS with Upright Row
25x12/75x10x3

Great, intense workout. Heading to do back now

[pushuporshutup]

Back (From yesterday)

T-Bar Row
100x12
100x10
110x8
115x6

Lat PD
60x20
80x12x2
90x9

Deads
135x10x2
245x6
265x6
275x6

This started to be uncomfortable so I decided to stop. Better not to deadlift today, then never deadlift again haha.

BB Rows
95x12
105x12
105x10
105x10

Arms today, phuckin pumped.

[pushuporshutup]

Arms

CGBP
115x10
115x8
125x6
135x4
65x20

Skulls
EZ+45x12x2
EZ+45X10
ez+45x11

Plate Loaded Rope Pulldown
30x12
30x10
30x9

BB Curl
65x11
75x6
75x5
75x6

Concentration Curl
25x10
25x12
25x12
35x6

21's
EZ+20
EZ+25

Wrist Curl Palm Up
25x10
20x12
20x12

Wrist Curl Palm Dow
15x17
20x12
20x12

Then did 10 minutes of moderate intensity cardio, lifting is the best vent ever.

[pushuporshutup]

Monday's Leg Workout

Squats
135x10
225x10
245x6x2
245x7

DB Stiff Legged Deads
50x20
60x15x3

Extension
180x20
200x12
200x10
160x22

Lying Leg Curl
90x14
100x8

[pushuporshutup]

Chest

Flat Dumbbell Press
50x12
50x10
55x8
60x4

Incline Flyes
30x10x3

Incline BB
115x5x2
105x5
95x6

Cables
40x20
50x12
50x10x2

[pushuporshutup]

Shoulders

DB military

40x10
40x9
40x8
40x7

Bent Over Lateral Raise
25x20
30x12
30x12
30x12

Front Raise
25x12x2
30x6x2

Upright Row
75x14
80x10
80x9
85x8

DB Shrug
60x10
65x12x3

New Goals:
I have changed my form, so my goals from before are not really realistic.
Squat 315x2
Bench 200x2
Dead 405x1

Weight 170

All to be competed by June 15th

These will be really tough, but I'm going to do my best.

[pushuporshutup]

Back workout was wack so I'm not posting it haha, here's arms from today:

CGBP
115x10x2
125x7
135x4

Skulls
EZ+45x12
EZ+50x8
EZ+50x9
EZ+55x5

Plate Loaded Rope Pulldown
25x17
30x15
30x12
35x10 drop 25x7

BB Curl
65x11
70x7
70x5x2

Concentration Curl
25x12x2
35x7x2

21s
EZ+25x21

This was solid, big pump. First day using Xtend, is great so far. Lots of endurance, and tasted great.

[pushuporshutup]

Legs (No calves due to time, doing them on chest days most likely.)

Squats
135x10
225x12x3
225x10

DB Stiff Legged Deads
55x14
60x10x3

Leg Extension
180x20
200x10x2
160x12 (Slow)
70x10 (Single Leg)-70x12 (Both legs)

Lying Leg Curl
90x14
100x8x3
100x5

Could barely walk 500 yards to my dorm room. One of the best leg workouts ever, finished this in about 50-55 minutes. Rugby has started, so I've added more carbs to my diet, and supplement Xtend to prevent as much muscle break down. Its great, tastes awesome, mixes well and increases endurance/recovery for sure. I recommend it to all.

[pushuporshutup]

Chest (Fail, once again.)

Incline Barbell Press
115x8x2
125x6
135x4 (Bounce last 2)

Flat DB Press
50x10x2
40x13 (Really pumped the muscle here)
60x3+3 forced reps

Incline Fly
30x6
20x13x2

Pullover (Dumbbell) Superset with Cable Crosses
40x10/40x16
40x10/50x10
40x12/50x10

Big chest pump, I still can't keep my numbers consistent, and I fatigue quickly. I may add a day with board press and stuff to try to get my bench going some wheres.

[pushuporshutup]

Have missed some posts, no big #s in the most recent (back/shoulders) days.

Here are arms for today, some nice prs.

CGBP
115x10x2
135x5x3 (PR)
140x4 (PR)

Skulls
EZ+40x20
+50x11
+50x12
+55x8

Plate Loaded Rope PD
40x7x2
30x12x2

Barbell Curl
65x12
70x8
70x6
70x7

Concentration Curl
35x7x4

[pushuporshutup]

NEW SPLIT TIME!

Ya brahs, I'm switching it up. I'm running http://startingstrength.wikia.com/wiki/Layne_Norton%27s_Power/Hypertrophy_Routine

I'm really pumped to try this, I've been doing the same 4-day split for a while and I'm bored.

Supps
Pre workout
1 Scoop N.O Shotgun, or 200mg caffine (This is at school, will be starting in about 2 weeks)
Intra Workout
2 scoops Watermelon Xtend, this is also taken during soccer/rugby.
Post Workout
2 Scoops ON Whey
5g Higher Power Creatine Monohydrate
Whatever Xtend is left

Opti-Men Mulit, and fish oil is taken with meal 1

Almost finished 1 bottle of ZMA, may purchase again. Was quite good.

June 15th Goals

-405 DLx1
-200 Benchx2/70Dbsx6
-315x2 Squat
-Weigh 170lbs

Very motivated now guys, nothing really to do but this in my life currently so lets get it down. Reps to everyone that subbs/critiques/comments


PS. Yah, I use colors now. U Mad?

[pushuporshutup]

Day 1: Upper Power
Bench
135x5
140x5
3 sets@145x5

Barbell Row
3 sets@135x5
2 sets@145x5

Standing Military Press
65x5
75x5
85x5
95x5
95x4

Barbell Shrug
135x12 (Forgot about new rep-range)
4 sets@205x5

Thoughts
-Enjoyed working in a lower rep range.
-Nice being able to focus on diet/training, and not have to deal with a waste of time ex.
-Wasn't at 100% intensity, as I focused on the form of some exercises.
-Xtend is life

Diet
-Will most likely not post this everyday, but ya never know. Do not know macros unfortunately.

Meal 1
2 Scoops Whey, 10oz milk, 1 bowl vector, 1 bagel w. PB. and Multi + Fish Oil
Meal 2
1 Powerbar Protein Plus Bar, 4 Vector Bars
Meal 3
2 Scoops Whey, 10oz Milk, 5g creatine, 1 banana
Meal 4
10oz Steak, Baked Potato, Asparagus

Thats it so far for today. Will eat twice more.

[pushuporshutup]

Day 2: Lower Power
Squats
3 sets@255x5
265x5
275x5

SLDL
3 sets@135x5
2 sets@185x5

Standing Calf Raise
3 sets@ 255x8
5 sets@265x8

Hanging Knee Raise
4 sets to failure.

Thoughts
-This took a while, I haven't squatted/done calves at home for a bit so racking/unracking was tricky.
-Calf raises suck, I can't balance for ****.
-The SLDL form is hard, I am not sure if I was doing it right.
-IMO I could do more weight for the squats/pulls, but I just wanted to get used to the routine.

[pushuporshutup]

New Routine...Again

Yeah, so after looking over the routine I was going to do more carefully, I decided I can't really do it, based on time (usually only have one hour mon-frid) and the locations I use don't have all the equipment. I am going to do a 5 day split, which is quite intense and high volume. Rugby is starting, so I may drop some exercises, we shall see.

The Split

Monday

Shoulders
Standing OH Press 4x8-12
Lateral Raise 4x8-12
Front Raise 3x8-12
Upright DB Row4x8-12
I may add traps to this day, as well as doing them with back

Tuesday

Legs
Squats 4x8
Front Squat 4x12
SLDL 4x8
Lying Leg Curl 4x12
Extensions 3x12-20 (Burnout)

Wednesday

Chest
Barbell Incline 4x8-12
Flat Dumbbell Press 4x8-12
Weighted Dips (Or decline if I'm home) 3x8-12
Dumbbell Pullover 4x8-12
Cable Crosses or Incline Flyes 3-4x12-15

Thursday
Rest

Friday

Back/Traps
Barbell Row 4x8-12
Pullups 3xfail (8-12 if weighted)
T-Bar Row 4x8-12
Rack Pulls 3x8-12

Barbell Shrug 4x8
Dumbbell Shrug 3x12-15

Saturday

Arms
CGBP 4x8
Skulls 4x8-12
Pressdown 3x12-15

Barbell Curls 4x8
Incline Curl 4x8-12
EZ Bar Curl (Closer grip) 3x12-15

Sunday
Rest


That's it for now, might be a bit of over kill, but my diet/sleep is much better now, so hopefully I'll be able to keep up, rugby is starting though, so I may drop some exercises, only time will tell.

[pushuporshutup]

Chest

Incline Barbell Bench
115x7
115x5
110x10
110x7

Flat Dumbbell Press
50x8
50x9
50x8
55x4

Decline Dumbbell Press
50x6
45x11
55x4

Dumbbell Pullover
2 sets@40x12
45x9
45x10

Incline Flye
25x15
3 sets@25x12

Abs followed this.

Thoughts
-Intense workout, got it down in an hour, resting about 90 seconds between each set.
-My chest strength sucks, period. I've learned to live with it. The reason I do so many sets is to kill it, and let it grow/heal all weak.
-Off tomorrow, soccer practice.

[pushuporshutup]

Back/Traps

Barbell Row
95x15
2 sets@115x2
125x8+2 forced reps

Pullups
2 sets@BWx6
BWx5
BWx4

T-Bar Row
90x12
3 sets@100x10

Rack Pulls
135x12
225x12
2 sets@225x15

Barbell Shrug
205x6
205x8
205x7
205x6

Dumbbell Shrug
3 sets@55(Heaviest DB I have)x20

Thoughts
-Was pretty tired at first, but by the end I was pumped
-Rack deads are new to me, I can go heavier for sure, but my lower back is sore, all the time so I'm taking it easy for a bit
-Weighed in at 161, progress is being made.

[pushuporshutup]

Sup brahs,

Just got home in Jamaica, lifted some there but mostly got hammered all day and tried to get somewhere with this girl (epic fail haha). Anyhow, hopefully hitting the gym tomorrow, but I have soccer so we shall see.

[pushuporshutup]

Been lifting as much as possibly, hard with rugby but will post some detailed workouts soon.