Was feeling inspired today, so wore my #beastmode shirt
Today was chest day for me, went a little something like this:
Dumbbell Incline Press: 75x12, 80x8, 85x7, 85x6
Dumbbell Incline Flys: 45x12, 50x10, 55x8, 60x8, 60x7
Barbell Bench Press: 135x12, 155x10, 155x10, 135x12, 135x12
Finished off with cable crossovers, light decline bench, some Hammer Strength machines, Smith machine incline press, and bodyweight dips.
After that, did a few random ab exercises. Nothing too heavy today, but my endurance felt REEEEAAALLL good. And I'm still getting the awesome tingles from the Protocol PostWO
Tomorrow will be back and traps.
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04-16-2012, 10:45 PM #31
- Join Date: Jul 2007
- Location: San Diego, California, United States
- Posts: 1,215
- Rep Power: 2960
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04-16-2012, 10:57 PM #32
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04-17-2012, 01:27 AM #33
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04-17-2012, 06:45 AM #34
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04-17-2012, 06:51 AM #35
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04-17-2012, 08:11 AM #36
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04-17-2012, 08:11 AM #37
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04-17-2012, 08:37 AM #38
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04-17-2012, 10:55 AM #39
- Join Date: Jul 2007
- Location: San Diego, California, United States
- Posts: 1,215
- Rep Power: 2960
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04-17-2012, 07:33 PM #40
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04-17-2012, 11:30 PM #41
- Join Date: Jul 2007
- Location: San Diego, California, United States
- Posts: 1,215
- Rep Power: 2960
This evening I did back and traps:
Weighted Neutral Grip Pull-Ups: 40x10, 50x8, 50x7, 50x6
Dumbbell Shrugs: 85x16, 100x16, 110x12, 115x10
Barbell Bentover Row (T-Bar style): 45x20, 90x15, 135x10, 180x8
Lat Pull-down: 150x12, 165x10, 180x8, 180x6
Cable Straight Bar Pushdowns: 150x12, 150x12, 150x12, 160x10
Barbell Upright Rows: 80x12, 90x10, 100x8, 90x8, 80x10
Decline Seated Rows: 150x12, 165x12, 180x10, 195x8
Did a few big dropsets in there as well. Played 3 games of basketball before lifting, so I was already kind of gassed. Also, I started feeling a pain on the right side of my neck while doing shrugs; I probably just didn't stretch enough before. Either way, a so-so workout, but I was sweating like crazy! Will be going in to do core tomorrow.
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04-17-2012, 11:35 PM #42
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04-18-2012, 08:45 AM #43
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04-18-2012, 09:02 AM #44
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04-18-2012, 09:03 AM #45
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04-18-2012, 10:45 AM #46
- Join Date: Jul 2007
- Location: San Diego, California, United States
- Posts: 1,215
- Rep Power: 2960
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04-18-2012, 10:47 AM #47
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04-18-2012, 11:00 AM #48
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04-18-2012, 11:44 AM #49
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04-18-2012, 12:53 PM #50
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04-18-2012, 12:57 PM #51
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04-18-2012, 06:53 PM #52
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04-18-2012, 07:16 PM #53
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04-19-2012, 01:55 AM #54
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04-20-2012, 12:45 AM #55
- Join Date: Jul 2007
- Location: San Diego, California, United States
- Posts: 1,215
- Rep Power: 2960
Thursday was arms, had a great workout because the weather was nice and I used the outdoor weight room, which kicks ASS in warm weather!
Weighted dips: 45x12, 70x10, 90x6, 90x5
Tricep Pushdown: 130x12, 160x10, 180x8, 180x6
Olympic barbell skullcrushers: 65x12, 95x8, 95x8, 75x8
Dumbbell bicep curls: 50x8, 50x8, 45x9, 40x10
Olympic barbell curls: 95x8, 95x8, 95x6, 85x6, 75x6, 55x10
Standing preacher curls: 75x10, 75x10, 75x10
Seated incline curls: 30x8, 30x7, 25x10
Also did a bunch of drop sets and random things as well. Overall it was a solid workout. Diet was good for the first part of the day, but I cheated a little in the night with a Snickers and some other random candies.
Also, microwaved a Cinnamon Roll Quest bar and put PB on top of it. #winning
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04-20-2012, 02:11 PM #56
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04-21-2012, 04:00 AM #57
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04-21-2012, 07:07 AM #58
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04-21-2012, 07:43 AM #59
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04-21-2012, 09:26 AM #60
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