My Journaleezy

[MastaM]

thurs may 14, 2009


deadlift 135x5, 165x5, 195x5, 226x5

pullups 7, 7, 5

hammer curls 26x3x8

barbell curls 55x3x8

back wrist curls 55x15, 55x15, 55x12, 55x10

back lever lift (random bar) 15, 15, 12, 10

reverse wrist curl 21x3x10

[MastaM]

thurs july 2, 2009

back/bi/forearms

-deadlift 1x135, 1x160, 1x185, 1x215
-pullups 2x8, 1x7
-db incline curl 3x8x24
-db spider curl? 3x8x24 (****ty)
-behind the back wrist curls 4x12x60
-ez-bar reverse wrist curls 4x10x25

[MastaM]

fri july 3, 2009

shoulders

military press 1x60, 1x70, 1x85, 1x102
barbell shrugs 4x12x120 (lil too easy)
db lateral raise 3x10x21
db rear delt raise 4x10x12

[MastaM]

mon jul 6, 2009

legs

squat 5x45, 5x95, 5x120, 5x155 (injured hip flexor so i'm slowly starting to go back up)
barbell lunge 5x115 (hurt my toe too much since i had surgery on it, so i stopped)
front squat 5x115 (hip flexor acting up, had to quit)
verticle leg raise 4x15xbw
seated calf raise 4x12x150
6 minutes of abs
5 minutes of jump rope

[MastaM]

tues july 7, 2009

chest/triceps

-barbell bench 5x70, 5x90, 5x110, 5x130, 5x150 (last set had my left shoulder hurting)
-chest dips bw+37.5x3x6
-close grip bench 2x6x115, 1x5x115
-tricep extension 3x8x55 (felt real good, more weight next time)

[MastaM]

fri july 10, 2009

back/bi/forearm

barbell rows 5x45, 5x95, 5x115, 5x135
pullups bwx3x8
hammer curls 3x8x26
dumbbell curls 3x8x26
behind the back wrist curls 4x12x61
reverse wrist curls 4x10x25

[MastaM]

tues july 14, 2009

legs

squats 5x45, 5x95, 5x125, 5x160
good mornings 3x8x101
vertical leg raise bwx4x15
single leg dumbbell calf raise 4x12x25
seated calf raise 4x12x150

[MastaM]

thurs july 16, 2009

chest/tris/neck

bench 5x70, 5x90, 5x115, 5x130, 5x151
chest dips 3x6xbw+37.5
close grip bench 3x6x115
flyes 2x10x31, 1x9x31, 1x8x31
tricep extensions 2x8x55, 1x6x55 (I dont know why i came up short on lest rep, i can usually blast through these no problem)
neck extensions 1x10x5, 1x10x10, 1x15x10, 1x10x10
neck curls 1x10x5, 1x12x10, 1x12x10, 1x15x10

[MastaM]

fri july 17, 2009

back/bi/forearm

deadlift 5x135, 5x160, 5x190, 5x220
pullups 3x8xbw
hammer curls 3x8x26
dumbbell curls 3x8x26
behind the back wrist curls 4x12x61
reverse wrist curls 4x10x25

[MastaM]

Tues July 21, 2009

Legs

Squat 5x45, 5x95, 5x125, 5x165
Barbell Step-Ups 5xbw, 5x45, 5x95, 5x120
Good Mornings 3x8x101
Vertical Leg Raise 4x15xbw
Dumbbell Single Leg Calf 4x12x25
Seated Calf Raise 4x15x150

[MastaM]

wed july 22, 2009

chest/tris

bench 5x70, 5x90, 5x115, 5x130, 5x151
chest dips 3x6xbw+37.5
close grip bench 3x7x115
dumbbell flyes 4x10x31
tricep extensions 3x8x55

[MastaM]

Mon July 27, 2009

Legs

Squats 5x45, 5x95, 5x135, 5x170
Step-Ups 5xbw, 5x45, 5x95, 5x122
Good Mornings 3x8x103
Verticle Leg Raise 4x15xbw
Dumbbell Single Leg Calf Raise 4x14x25
Seated Calf Raise 4x15x150

[MastaM]

Tues July 28, 2009

Chest/Tris

Bench 5x70, 5x90, 5x115, 5x130, 5x152
Chest Dips 6xbw+40, 5xbw+40 (left shoulder started to hurt, so i stopped)
Close Grip Bench 3x7x115
Flyes 4x10x31
Tricep Extension 3x8x55

[MastaM]

Thurs July 30, 2009

Back/Bi/Forearm

Deadlift 5x135, 5x160, 5x190, 5x220
Pullups 3x8xbw
Hammer Curls 3x8x25
DB Curls 3x8x25
Behind the Back Wrist Curls 4x12x61
Reverse Wrist Curls 4x10x25

[MastaM]

Mon Aug 3, 2009

Legs

Squat 5x45, 5x95, 5x135, 5x175
Step-Ups 5xbw, 5x45, 5x95, 6x125
Good Mornings 3x8x105
Vertical Leg Raise 4x17xbw
Donkey Calf Raise 5x20x90
Seated Calf Raise 4x15x150

[MastaM]

Tues Aug 4, 2009

Chest/Tris

bench 5x70, 5x90, 5x115, 5x130, 5x153
incline bench 5x45, 5x95, 5x115, 5x130
tricep dips 3x6xbw+37.5 (pretty easy)
flyes 4x10x31
tricep extensions 3x8x56

[MastaM]

Thurs Aug 7, 2009

Back/Bi/Forearm

deadlift 5x135, 5x160, 5x190, 5x221 (very bad, dissapointed at how low my dl is)
pullups 3x8xbw
barbell curl 3x9x55
barbell reverse curl 3x10x47
behind the back wrist curl 4x12x61
reverse wrist curl 4x11x25

[MastaM]

Mon Aug 10, 2009

Legs

squats 5x45, 5x95, 5x135, 5x180 (embarressed becuz i could do 230x5 before injury and this felt very difficult)
step-ups 5x45, 5x95, 5x115, 5x130
good-mornings 3x8x107
donkey calf raise 5x20x95
seated calf raise 4x15x150

[MastaM]

Tues Aug 11, 2009

Chest/Tris

bench 5x70, 5x90, 5x115, 5x130, 5x153 (next week i can up it, felt pretty easy)
incline bench 5x65, 5x95, 5x115, 5x130
tricep dips 3x6xbw+40
flyes 4x10x36 (found out i was adding 5lbs each time in previous weeks, but did not record)
tricep extensions 3x10x56

[MastaM]

Thurs Aug 13, 2009

Back/Bi/Forearm

barbell row 5x65, 5x95, 5x115, 5x135
pullups 3x8xbw
hammer curls 3x8x26
db curls 3x8x26
behind the back wrist curls 4x12x61
reverse wrist curls 4x12x25

[MastaM]

Mon Aug 31, 2009

Legs

Squat 10xbw, 5x45, 5x85, 5x115, 5x140, 5x180
Step-Ups 5x45, 5x80, 5x110, 5x130
Good Mornins 3x8x110
Donkey Calf Raise 4x20x100
Seated Calf Raise 4x15x150
8 minute ab workout

[MastaM]

wed sep 2, 2009

chest/tris/shoulders

bench 10x45, 5x70, 5x90, 5x115, 5x130, 5x150
military press 5x45, 5x60, 5x80, 5x95
dips 3x6xbw+37.5
lateral raise 3x10x19
rear delt raise 4x10x11
neck curl 4x15x10
neck extension 4x15x10
8 minute ab workout

[MastaM]

fri sept 4, 2009

back/bi/forearm

deadlifts 5x45, 5x95, 5x135, 5x185, 5x215
pullups 3x8xbw
dumbbell curls 3x10x25
hammer curls 2x10x25, 1x8x25
behind the back wrist curls 4x12x60
reverse wrist curls 4x10x25

[MastaM]

mon sept 15, 2009

legs

step-ups 5xbw, 5x45, 5x85, 5x115, 5x140, 5x150
good mornings 5x45, 3x8x105
vertical straight leg raise 4x20xbw
donkey calf raise 5x20x95
seated calf raise 4x15x150
8 minute ab workout

[MastaM]

wed sept 16, 2009

chest/tris/shoulders/neck

bench 5x45, 5x70, 5x90, 5x115, 5x130, 5x150
military press 5x45, 5x65, 5x80, 5x95
tricep dips 3x6x40
laterals 3x10x19
rear delt fly 4x10x11
50 front, back, lt./rt. side neck raise (each) x bw
8 minute ab workout

[MastaM]

fri sept 18, 2009

back/bi/forearm

barbell rows 5x45, 5x65, 5x85, 5x115, 5x140
pullups 1x9, 1x8, 1x6 (could not perform these well due to rows)
ez bar curls 3x10x55 (too light)
ez bar reverse curls 1x10x45, 2x10x50
behind the back wrist curls 4x12x61
reverse wrist curls 4x10x30

[MastaM]

mon sept 22, 2009

legs

front squats (had to ease my way into these due to hip flexor injury; felt good little pain)
5xbw, 5x45, 5x65, 5x95, 5x115, 5x135, 4x145

good mornings
3x8x105

verticle straight leg raise
4x20xbw

donkey calf raise
5x20x100

seated calf raise
4x16x150

[MastaM]

wed sept 23, 2009

chest/shoulders/tri/neck

bench (been stuck at 250 so long it's sad)
5x70, 5x90, 5x115, 5x130, 5x150

military press
5x45, 5x60, 5x80, 5x100

tricep dips
3x8xbw+40

lateral raise
4x10x19

rear delt raise
4x10x12

front, back, left and right side neck raise
60 each

8 minute ab routine

[MastaM]

sat sept 26, 2009

back/biceps/forearms

barbell rows
5x45, 5x65, 5x95, 5x115, 5x140

pullups
3x8xbw

dumbbell curls
3x10x25

reverse ez bar curl
3x10x50

behind the back wrist curls
4x12x65

reverse wrist curls
4x10x30

[MastaM]

mon sept 28, 2009

legs

front squats
5xbw, 5x45, 5x65, 5x95, 5x115, 5x135, 5x145

good mornings
3x8x110

vertical straight leg raise
4x20xbw

donkey calf raise
5x20x110

seated calf raise
1x15x150, 3x20x150

8 minute abs workout

[MastaM]

wed sept 30, 2009

chest/shoulders/tri/neck

bench
5x70, 5x90, 5x115, 5x130, 5x155 (awesome, hit pr, felt I could do more)

military press
5x45, 5x65, 5x85, 5x100

tricep dips
3x6xbw+40

lateral raise
3x10x19

rear delt raise
4x10x12

front, back, rt side/ left side neck raise (65 rep each)

8 minute abs workout

[MastaM]

fri oct 2, 2009

back/bi/forearm

deadlift
5x45, 5x135, 5x165, 5x190, 5x215

pullups
3x8xbw

db curls
3x10x25

reverse ez bar curl
3x10x50

behind the back wrist curls
4x12x65

reverse wrist curls
4x10x30

8 minute abs workout

today I was a overall ****ty day for all the lifts. No clue why

[MastaM]

mon oct 5, 2009

legs

front squats
5x45, 5x65, 5x95, 5x125, 5x150

good mornings
3x8x115

vertical straight leg raise
4x20xbw

donkey calf raise
5x20x102.5

seated calf raise
4x15x165

8 minute abs workout



Excellent day. ALL my lifts went up so im stoked.

[MastaM]

wed oct 7, 2009

chest/shoulders/tris/neck

bench
5x70, 5x90, 5x115, 5x130, 5x156 (new PR!)

military press
5x45, 5x65, 5x80, 5x100 (very ****ty)

tricep dips
3x6x42.5 (new PR!)

lateral raises
3x10x20

rear delt raise
4x10x12

front, back, right side, left side neck raises (65 each)

8 minutes ab workout

[MastaM]

fri oct 9, 2009

back/bi/forearm

rows
5x45, 5x65, 5x95, 5x115, 5x140

chinups
9, 8, 7 (xbw)

hammer curls
3x10x25

behind the back writ curls
4x12x65

reverse ez bar wrist curls (added too much weight to these)
2x10x35, 1x8x35, 1x10x25

plate pinches (first time doing these, need a little more practice)
(2 10 pound plates)
left hand- 42s, 39s, 20s
right hand- 52s, 37s, 21s

8 minute abs workout

[MastaM]

taking the week off (besides tuesday) because I am adjusting to a new sleep schedule due to 40+ hour a week job


tues oct 14, 2009

forearms

seated barbell wrist curls (didn't realize how much harder these are than behind the back)
3x12x50, 1x8x50

standing barbell reverse wrist curls (i think I made these up, great burn but limited rom so I dunno if it is a good exercise or not)
4x15x45

front lever lifts
4x15x(1 foot lever with 2.5lb added)

back lever lifts
4x15x(2 foot lever with 2.5lb added)

side lever (pronation/supination)
4x15x(5lb dumbbell on one side)