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Chest
Flt BB
bar X 12
95 X 12
135 X 6
225 X 4
275 X 4
275 X 2
335 X 5
275 X 8
295 X 7
275 X 10
DB incline
100 X 8
100 X 8
100 X 8
Cable fly's low mid high
Still stuck at 325 X 5, however I continue to drop weight so I guess I should be happy. Actually saw the scale dip below 200 this week :) been a long time.
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Back
DL's
bar x 12
135 X 10
225 X 6
315 X 6
405 X 2
315 X 5
225 X 6
225 X 6
T-Bar rows
5 plates + 2 quarters drop set loosing 25#s each time
X 3
X 5
X 7
X8
X 5
X 9
Dips
BWX12
70 X 10
105 X 6
150 X 5
150 X 5
150 X 7
tri's underhand pull downs, rope pull downs
Abs rope crunch to stack, and machine crunch
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hit an hour of light cardio
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First picks at just under 200#'s been along time since i have been sub 200. Yes I was holding them up, didn;t realize how bad they were with a long shirt on.
[IMG]http://www.home.comcast.net/~polishedball/hup.JPG[/IMG]
[IMG]http://www.home.comcast.net/~polishedball/hup2.JPG[/IMG]
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Legs and Abs
Sled
400 + 90 # increments up to 1210#'s
Last set only went for 2 all previous sets 5.
Calves
Sled ext
580 X 50
490 X 39
400 X 45
Reverse Hack Squat claves
180 to failure
270 to failure
Weighted rope Crunches stack 5 X failure 10~12 range
abductor machine stack X 8 X 3
Med ball crunches 3 X failure
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Quick half hour on the elliptical
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Chest
bar X 8
95 X 7
135 X 5
185 X 6
225 X 4
275 X 4
335 X 6 PR
295 X 6
275 X 8
Incline DB
110 X 6
110 X 6
110 X 5
Cable flys low mid high
37.5 X 8 long contraction pause all sets 3 in each position.
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Chest again, doing back 2 back body workouts this week to shock some things different.
FB
135 X 16
225 X 6
275 X 7
315 X 3
295 X 6
275 X 4
225 X 10
DB pull overs
90 X 8 X 3
Decline bench
225 X 8
205 X 14
205 X 12
Cable Flys
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BACK
DL's
135 X 12
225 X 8
315 X 6
385 X 4
435 X 1
315 X 10
225 X 7
one arm rows lawnmowers
150 X 5 X 5
Close grip pull downs
face pulls
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[QUOTE=polishedball;845870373]Chest
bar X 8
95 X 7
135 X 5
185 X 6
225 X 4
275 X 4
335 X 6 PR
295 X 6
275 X 8
Incline DB
110 X 6
110 X 6
110 X 5
Cable flys low mid high
37.5 X 8 long contraction pause all sets 3 in each position.[/QUOTE]are your incline db lifts total or per dumbell? I am assuming the latter based on you flat bench lifts
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[QUOTE=tsoden;848341923]are your incline db lifts total or per dumbell? I am assuming the latter based on you flat bench lifts[/QUOTE]
Per DB, lucky to have a gym that goes up to 150's
Dips
BW X 12
85 X 8
120 X 8
150 X 8
150 X 8
Sled
400 X 16
580 X 6
770 X 6
960 X 6
1050 X 6
calves raise to failure 4 sets at 490 about 25 ~ 45 reps each
cable double bi's
55 X 8
45 X 8
42.5 X 8
then drop set down from there average 2~3 reps per pin
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Chest today, weird feeling the plates seemed light when loading, but heavy as all when trying to lift. Usually if they feel light it is gonna be a good day. not today
Flat Bench
Bar X 12
95 X 8
135 X 5
225 X 5
275 X 3
315 X 3
385 X fail got it off chest but no lockout
295 X 6
275 X 6
Incline DB's
115 X 5
105 X 6
105 X 6
Cable flys and done
Gym was hot, but no adverse effects noted stomach wise
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Trap bar shrugs.
135 X 12
225 X 10
315 X 10
405 X 12
455 X 11
Bent over rows underhand
135 X12
225 X 10
275 X 6
295 X 6
315 X 3
Pull Ups
20# assist
X10
X6
X6
X6
Face Pulls
90 X 15
110 X 12
130 X 9 ( hard balance_
Rope Crunches
stack X 9
X 8
X8
X6
Ab machince crunch
stack
X10
X7
X7
X6
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Not a damn thing today workout wise, top the top off Jeep and put over 100 miles on it. Also went to the beach with my daughter earlier in the weekend
[IMG]http://www.home.comcast.net/~polishedball/KJTJ.jpg[/IMG]
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Good stuff ball...hope you had fun with your daughter.
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seem to have pulled a muscle in my left trap or something in the shoulder going on a real dull uncomfortable pain.
Deads
135 X 12
225 X 8
315 X 6
405 X 1
225 X 10
EZ bar curls strict form not swing, elbows still
72 X 12
112 X 8
122 X 6
132 X 5
142 X 3
Tri's push downs (not leaning over bar, no elbow lift)
180 X 14
stack X 8
stack by 10
Cable hammer grip bi's
Rope extensions over head
Double Bi's cables
^^^ super / dropped / giant ^^^ watever setted for a crazy pump. soreness from just the skin being so tight.
Also taking 5 days at 1000 plus calories over current cut today is day 2. Just think my system needs some shake up reset who knows but testing it out.
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Legs
Sled then 3 calve exercises
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Chest
Flat
bar X 12
95 X 10
135 X 6
225 X 3
295 X 1
135 X 10
225 X 3
295 X 1
335 X 6 PR
315 X 6
295 X 5
295 X 1 (spent over done cooked)
DB pull over
105 X 12
110 X 8
115 X 10
Cable crosses, 3 positions 3 sets
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Bent over BB rows
bar X 12
135 X 10
225 X 10
315 X 6
225 X 9
One arm rows (lawnmowers?)
120 X 8
150 X 5
150 X 5
150 X 5
150 X 5
150 X 8 (right side) X 7 (left side)
Pull ups asst to failure 3 sets
forgot my last back exercise will update once I remember
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Just ran into an old roommate, his first words to me were " you finally decided to start juicing" He always has known I had no desire, but my body changes made him think I had. So I just explained nope, just finally smart enough to get things right. All in all since this guys known me for years I wasn't annoyed with the comment, kinda was nice to hear I looked big from someone who hasn;t scene me in a year or more.
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Shoulders
Miltary press
95 X 10
135 X 8
155 X 6
175 X 6
Side raises super sets with Fronts
25 X 8 X 8 X 3 slow pause and focus really burnt them good.
Not sure what it is called but kneeling and pulling under and trough extending the arm rear delts i think
38 X 8 X 3
Seated hammer gripped machine press
Stack X 6
X 8
X 9
Calves
Standing calve raises
180 X 45
380 X 20
470 X 13
560 X 11
Sled calves
360 X 47
560 X 25
760 X 37
850 X 13
Then dropset to failure back down to 90's
20 ~30 reps at each weight and it was painful, really hard to walk afterwards.
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DL's
135 X 12
225 X 8
315 X 6
405 X 2
Dips
BW X 13
105 X 10
125 X 6
150 X 9
Tri Hammer push downs
JM presses
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Leg Press
490 X 6
580 X 6
670 X 6
760 X 6
850 X 5
940 X 5
1030 X 5
1120 X 5
1210 X 5
1300 X 4
14** X 1 sled runs out of room at 1300 added small guy from gym
Claves
400 X 65
400 X 51
400 X 36
400 X 31
Seated incline curls
30 X 8
35 X 6
Hammer Curls
50 X 6
50 X 7
Double Bi cable curls
57.5 X 6
52.5 X 6
42.5 X 10
32.5 X 10
Take Bi's kinda low weight as I get forearm pain and elbow pain working them
Rope cable crunches
Stack X 10 X 3
Stack X 7 X 1
[video=youtube;Vr_zfCV4Rsc]http://www.youtube.com/watch?feature=player_embedded&v=Vr_zfCV4Rsc[/video]
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Went on an ugly depressed eating binge today, getting back on the horse will have a healthy dinner. Pretty disappointed at self...
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just finished up 50mins on the elliptical, came nowhere near makin up for what i ate. But it was better than sitting on my butt.
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Chest
Flat BB
bar X 12
95 X 8
135 X 8
225 X 6
275 X 3
315 X 2
340 X 5
315 X 6
315 X 4
275 X 6
DB pull overs
110 X 8 X 3
then pressed till failure last set
Cable crosses
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50 minutes on the elliptical
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29 minutes on the elliptical, been adding more cardio everyday since my HDL is so low. Also adding daily calories to still stay balanced