FromThree's Log (Now until Start of First Semester)

[FromThree]

Figured I'd start a log since I don't really talk about my lifts much, when i do post info its mostly in the supplement section..

Will post today's workout in a little have some things to do soon..

Hope you guys enjoy

Current Supps
- Nutrillite Multivitamin (2x Daily)
- Whey (Muscle Milk) Powder - Total it to approx. 35-40 in post shake
- Jack3d
- Animal Cuts

[FromThree]

Alright fellas, this summer i've gone back to more intense workouts, I slacked my freshman year of college (shame on me) and only got in about one full body exercise a week... Needless to say, my lifts suffered.. Not too mention i wasnt eating as healthy as i should have

Now almost got myself back to the point where I left off and feeling good again and not gonna slack when i head back..

To preface: Starting last week my and trainer partner (family friend, basically you could say trainer dude is jacked and knowledgeable) and i have started our workouts with squats for enhanced hormone release to jump our bp max (a little experiment of sorts) Last Week (Mon Wed Fri) workout consisted of Squatsx6, Benchx6, Arnold Pressx6 Barbell Curlsx6 which one be 1 set, for 5 sets

Monday - July 5 - Arms (Bi's/Tri's)

Squats (ass to grass) 3 sets of 6 at 205 lbs

Bi's

2 sets of barbell curl warmups

Incline Curls - 2 sets of 12 (30 lb db's)
Preacher Curls (Machine + 40 lbs) - 2 sets of 10
Hammer Curls - 2 sets of 10
All supersetted so Incline-Preacher-Hammer = 1 set

Incline Curls - 2 sets of 10 (25 lb db's)
Band Curls (20 lb resistance band) - 2 sets to failure
Supersetted so Incline-R Band = 1 set

Tri's

Dips (warm-up and body weight) 3 sets of 8

Overhead Dumbbell Ext's - 3 sets of 6 (75 lbs) (stretch-hold extended periods)
Flat-Bench Skull Crushers - 3 sets of 10 (70lbs) (final set press to failure)
Supersetted so Overhead-SC = 1 set

Seated dips - 3 sets of 6 at 255 lbs followed by 10 close-grip pushups

Finish with Kicksbacks 3 sets of 8

Cardio
15 min (high intensity) Arc Trainer followed by Calf Lifts (220x14,240x12,200x16) followed by 15 min (low intensity) Arc Trainer


Tues July 6

Cardio
Arc Trainer - 10 min.
Abs - Exercise Ball Crunch (15 + 10 ex ball oblique crunches x 3)
- 20 reverse crunchs x3
- Torso Rotation (Machine + 130(15)-150(10)-130(15) lbs
- Decline Crunches 15x3
Arc Trainer - 30 min

[FromThree]

Wed July 7

Chest

1.) Flat (Free Weights)
Warmup - 2 sets 135
3 sets of 4 at 205

2.) Incline (Smith)
3 sets of 6 at 195 followed by 10 pushups after each set

3.)
Plate Loaded Lever Chest Press
2 Plates on Each Side x 8 - 3 sets

4.)
Incline Flys
35 lb DB's x 8 with 135 decline bench press x 10 for 3 sets

5.) 1 set of Pec Dec

Cardio
20 min Arc Trainer

[FromThree]

Thurs - July 7
Back/Shoulders

First rotation is as follows: Singular Shoulder Press (45lb Barbell in a corner pressing upward with 1 arm), Up-Right Rows, Front Lateral Raise, Side Side Lateral Raise and Seated Bent Over Rear Delt Raise... Each one has 8 reps for 3 sets after one warmup rotation

Singular Shoulder Press (for lack of a better name) - 45 lb barbell + 60 lbs
Up-Right Rows - 75 lbs
Front Lat Raise - 35 lb Plate
Side Lat Raise - 20 LB resistance Band
Seated Bent Over Rear Delt Raise - 10 LB DB's

Next was bent over Rows (BB in corner + 100 lbs) - 2 sets of 8

Followed by Lying T-Bar Row with 80 lbs - 3sets of 6
with Smith Machine Shrugs 90 lbs on each side - 3 sets of 8

Then finished with abs
and 20 min med intensity arc trainer

[FromThree]

Been In NYC for the last few days, pretty epic trip got to see The Roots and saw Russell Brand..

Anyways...
Sunday Arms:
Triceps
Warmup: Bodyweight Dips 3x10

Overhead Dumbell Ext's - 80 lbs x 6 with Flat Bench Skull Crushers 70 lbs x 10 for 3 sets
Then did Pushdowns (Facing Weights) 140 lbsx8 with Reverse Grip Triceps Pushdown 90 lbsx10

Biceps:
Warmup - Incline Curls (30 LB DB's) x8 - 3 sets
21's 6p5 lbs - 3 sets
Then Preacher Curls (Machine) with 35lbsx10 with Hammer Curls 30 LB DB's x 8

10 min Med Intensity Cardio

Wed July 15
Chest.
2 Warmup Sets of 135 x 8
Flat Bench: (205,205,295) x 6 with 35 LB DB Fly's x 10 - 3 sets
Decline Bench: 175x8 followed by 10 pushups - 3 sets
Plate Loaded Lever Chest Press: 2 Plates on Each Side x 8 - 3 sets
Incline (Smith Machine): 185x6 for 3 sets followed by Standing Cable Flys x 8 (Targeted to hit upper chest)

20 min Med Intensity Cardio
Took a break after 10 min to hit Pec-Dec Fly's 130 lbx 8 and did Calf Raises - 220(14)240(12)200(16)

Today July 16
Back/Shoulders
Shoulder Press (65 LBs each side) x 8 with 40 LB DB Arnold Presses x 8 for 3 sets
Upright Rows (75 LB's) x 8, Front Lat Raise (35 Lb Plate) x8, Side Lat Raise (20 LB Resistance Band)x8 (each arm) - 3 sets
Shrugs (Machine) - 2 45 LB Plates each side x8 - 3 sets
Wide Grip Pulldowns - 120 LB's x8 - 3 sets
Lying T-Bar Row: 80 LBs x 8 - 3 sets

20 min med intensity cardio

[FromThree]

Sun July 18.. Just hit arms feels good brahs

Triceps:
Bodyweight Dips: 3x10
Overhead DB Ext's (75x8,75x8,80x6,85x4) with Decline Skull Crushers (75 lbs for 3 sets)
Pushdowns (back to weight) 75 lbs x 8 with Reverse Grip Pushdowns - 100 lbsx10 for 3 sets
1 set of Kickbacks

Biceps:
Incline Curls: 3x8 25 lbs
EZ Bar Curls (75 lbs) x 10 with Hammer Curls (25 lb DB's) x 8 for 3 sets
Preacher Curls (Machine + 35 lbs) 3x10
Concentration Curls - 3x8

25 min med intensity cardio + 8 mins sauna (good sweat lol)

[FromThree]

Chest... Feeling a great pump right now

Flat (Freeweights)
135x10
155x10
175x8
205x6
205x4
205x4

Incline (Smith)
185x6
185x6
175x6
175x6

Iso-Lateral Wide Chest
2 45 LB Plates each side x8 reps - 3 sets

Incline Cable Flys
95 LB x 12
110 LB x 10 - 2 sets

Pec-Dec
110x8 - 2 sets

35 min arc trainer med intensity

[FromThree]

Wed July 21

Calves: 4 sets of Calf Lifts (Weight On Shoulders) - 220x12,240x10,220x12,200x15
Seated Calf Lifts: 3 sets

Abs (just random stuff)

Hour on the Arc Trainer

Thurs July 22 - Shoulders/Bi's (trained by myself just messed around a bit)
Arnold Press 40 LB DBx8 - with Bw Dipsx10 - 3 sets
Shoulder Press (Machine) 65LB's each side x 6 (4 sets) with 10 upright rows (45 lb plate x 10) in between
Lying T-Bar Row (90 LB's 2 plates) 3x8
Shrugs (Machine) - 2 45 lb plates each side x 6 (4 sets) with 10 upright rows (45 lb plate) in between

30 min cardio - med intensity

[FromThree]

Monday: July 26
Chest

Flat: 135x10,135x10
185x8 with 35 LB DB Fly's x8 - 3 sets

Incline (Smith)
185x6 followed by 15 Pushups - 3 sets

Iso-Lateral Wide Chest
90 LB's each side x6 - 3 sets

Iso-Lateral Upper Chest
70 LB's each side x 6 - 3 sets

Decline
175x6 - 2 sets

[FromThree]

Tues July 27
Legs

Squats (Parallel)
135x10 + Leg Ext's (100 Lbs)
185x8 + Leg Ext's (100 Lbs)
225x6 + Leg Ext's (100 Lbs)
275x6 + Leg Ext's (100 Lbs)

Hack Squats
135 (went down as deep as I could go)x8 + 75 LB Leg Ext's - 3 sets

Leg Press
370x12 with single leg hamstring curlsx8 - 2 sets

Lying Hamstring Curls
130lbsx8 + 10x220 LB calf raises - 2 sets

Wed July 28
Arms
Biceps
Straight Bar + Seated Curls
85 Lb'sx8 and 30 LB Db'sx8 (each arm)
95 Lb'sx8 and 30 LB Db'sx8 (each arm)
85 Lb'sx8 and 30 LB Db'sx8 (each arm)

Incline Curls + Preacher's (machine)
25 Lb DB'sx16(4 full,4partial...) and 35 Lb's on the PC's - 3 sets

Triceps
Dips - BWx8
Overhead DB Ext's
80x6 followed by 10 close-grip pushups
85x6 followed by 10 close-grip pushups - 2 sets

Tricep Pushdowns (Back to Weight)
75 Lbx8 3 sets
with
Reverse Grip Tricep Pushdowns
90 Lbx8

All followed by 15 close grip pushups
75

[FootballStar123]

in on your log bro.. you play football?

[FromThree]

in on your log bro.. you play football?

used to, in college now.. was 2nd string Middle LB and played special teams

Fri Shoulders/Back

Military Press - 125x8 - with 40 LB arnold pressesx8 - 3 sets

Next one big rotation, one after the other (3 sets)
Single Arm Shoulder Press 60 Lb's pushing up BB (8 each arm)
followed by
85 LB Upright Rows x 8
followed by
35 LB squat press x 10

Lying T-Bar Row (90 Lb's) x 8 with 45 LB plate front lat raise - 3 sets

Shrugs (Machine) 90 LBs each side 4x6 with 3 sets of side lat raises intermixed (20 LB resistance band) 10 each arm

[FromThree]

week's list.. went light gonna hopefully max out this coming week

Mon Chest:

Flat freeweight
135x10
155x10
185x5 – 5 sets
135x15

incline smith
185x6 – 3 sets

iso-lat wide chest
2 plates (90 LB) each side x6 – 3 sets

incline cable flys 95 lbs 3x8
flat cable flys 110 lbs 3x8

Tues legs

squats
135x10
165x10
185x8
185x8
225x6 - 3 sets

leg ext’s
110x10
120x8
140x6

ham curls
140x8
150x8
140x8

calf lifts
220x10-4

Wed back/shoulders

military press
95x10
105x8
135x6 – 2 sets

shoulder press (machine)
60 lbs (each side)x8
55 lbs (each side)x10 – 2 sets
w/ 45 lb plate upright rows in between sets (8 reps)

Arnold press
35 LB DB’s x 8 – 3 sets
w/ 45 lb plate rear delt raise in between sets (6 reps)

Wide Grip pull downs
120x8
130x8
140x8

lying t bar
90lbsx8 - 3 sets

shrugs (machine)
90lbs (each side)x6 – 4 sets
w/ 45 lb plate upright rows in between sets (8 reps)

fri arms:

seated tricep ext’s
75x8 – 3 sets
with 10 bodyweight dips in between

pushdowns (back to weight) 80 lbsx8 – 3 sets, 6x2 sets
followed by
reverse grip pushdowns 100 lbsx10 – 3 sets, 8x2sets

biceps
75 LB straight bar x 8 – 4 sets
preacher curls (40 lbs) 3x8, 2x6 (med, low, high, med, med)
concentration curls (single arm), 6x6

all workouts followed by 30 min of med intensity cardio

[FromThree]

worked out mon, tues wed (cardio) thurs fri and did cardio today

chest
135x10x2
225x4
185x6
185x6
185x6

smith
185x6 – 3 sets
with flat cable flys 110 lbs x 10 – 3 sets

decline 175x8 – 2 sets

drop set via chest press machine (don’t really know how the weight correlated)


arms
biceps

95 lb bb curls – 3 sets of 6

preacher curls (machine) 45 lbs – 3 sets of 6
with
incline curls (30 lb db) – 3 sets of 8

concentration curls 4x10

triceps
pushdowns (back to weight) 80,85,90 x 6 – 3 sets
with
reverse grip pushdowns 100x8x3

skull crushers (85 lbs)x6 followed by 20 presses – 3 sets


shoulders
warmed up with some body weight pullups

seated presses (smith)
135x10
165x8
165x8
185x6
185x6

with 45 lb plate rear delt raise (x6) and upright row (x8) inbetween

single arm press (bar in the corner pressing it up)
bar + 50 lbs x 10 x 4
with 85 lb upright row x 8 x 4

lying t-bar row
95 lbs x 6
95 lbs x 6
105 lbs x 6

with 4 sets of machine shrugs (90 lbs each side)

wide grip pulldown

130x8x3

legs (had to go light because I tweaked my knee yesterday and didn’t want to risk anything)
squats
135x10
165x10
185x8
205x6
225x4

leg ext’s
100x10
120x8
140x6

with

hammy curls
150x8x3

then threw in come light chest
flat – 185x6x3 intermixed with some bodyweight dips
iso wide chest – 2 plates each side x10 – 3 sets
iso upper chest - plate + 25 x 6 – 3 sets

[FromThree]

Mon Aug 16
Chest (had a great workout)

Flat Bench
Warmup
135x10
185x6

225x4
205x4
205x4
225x4
with
40 lb flat DB fly's x 8

Decline
185x8x3

Incline (Smith)
185x6
195x6
205x6

Iso - Wide Chest
2 plates each side x10 x 2
3 plates each side x 6

Iso - Incline (upper chest)
2 plates each side x 6 x 3

Abs

30 min cardio

[FromThree]

arms
triceps
warmup: bw dips: 10 reps x 3

over head ext’s
85x6
90x6
90x6

skull crushers (decline)
75x8x3
with 20 close grip pushups in between

pushdowns (back to weight)
80x6x3
with
reverse grip pushdowns
95x8x3

3 sets of kickbacks (8 reps each arm)

biceps
25 lb incline curls x18 (4 full, 4 half, 4 full, 4 half, 2 full)
with
preacher curl (machine) 35 lbs added x 10
with
20 lb resistance cable curls x 20 (5 full reps, hold for 20 seconds, etc)

concentration curls – 6x6

Legs (still have a sore left knee, so I took it relatively light again + I have to move furniture into my house at school today ftl)

Squats
135x10
165x10
185x10
205x8
225x6
225x6

hack squats
185x8x3
with
leg extension
120x8x3

leg curls
180x8
200x8
200x8
180x8
with
calf lifts
220x10x4

back/shoulders

lying t-bar rows
90x8
90x8
100x6
90x6

wide grip pull downs
140x8x3

shoulder press (machine)
70 lbs each side x6x3
with front lat raises (20 lb resistance band in between)x10

single arm shoulder press (bar in corner pressing upright)
bar + 65 lbs x8 (each arm) x 3
with
85 lb upright rows x 6 in between

Arnold press (35 lb db’s)x8x3
With
Side lat raises (20 lb resistance) in between x 10

Shrugs (2 plates each side)x6x4
With 45 lb plate upright rows x8 in between