BWelch's Workout Log

[bwelch1985]

So I'm 5'9-5'10, I weigh 190 lbs and I've been liftin hard for about 1.5 years. My best lift's:
-Bench-225x8
-Incline Bench-225x3
-Squat-225x5
-WG Pullups-BWx13
-Deadlift-265x6
-BB Row-225x9
-DB Military-80'sx5
-Skull Crushers-45'sx6 (w/ easy curl bar)
-DB Curls-50'sx8

I was a complete idiot and didn't train legs until about 2 months ago so I'm pretty weak across the board on leg exercises but I'm steadily makin progress.

My short-term goals:
-Incline Bench-225x10
-Squat-225x10
-WG Pullups-BWx20
-Deadlift-275x10

[bwelch1985]

BB Rows:
135x12
185x12
205x10
225x9
205x10
135x20

CG Lat Pulldown:
135x12
150x10
165x10
180x8
165x10
135x18

T-Bar Rows (apparatus):
45x12
70x10
80x10
90x8
70x10
45x20

Hyperextensions:
BW+25x12
BW+35x12
BW+45x10

This was my first workout using the pyramid scheme. I ripped it off from Hola Bola. I also stole his last set burnout. I got a really intense burn from the hyperextensions but I'm not sure how well the BB Rows worked today...

[bwelch1985]

Incline DB Press:
-60x12
-75x12
-85x10
-95x6
-85x8
-75x10
-60x15

Incline Flys:
-40x12
-45x12
-50x10
-55x7
-45x8
-35x15

Dips:
BWx12x4

Not a lot of variety today but I was absolutely dead after all those sets of presses and flys. Happy about the 95's on Incline, that's def. a PR. Usually I'm a lot better on dips but I was happy to get 4 sets of 12 given how spent I already was...leg day tomorrow, should be embarassing...

[bwelch1985]

Super ****ty leg day..I had a men's league B-ball game last night till about 9:15 so I'm pretty sure that negatively effected my energy level. My leg's just felt like they were gonna give out..

Smith Machine Squats (I know..****'s weeeaaaakk)
-I went up to 205 for 8 reps but I just felt so terrible I did my remaining few sets at 135 ATG w/ pauses at the bottom.

BB Lunges:
-65x8x2
-85x6x2
-65x8

SLDL's (somehow did pretty well here):
-135x12
-185x10
-205x8
-225x8 (PR)
-135x15

[bwelch1985]

Preacher Curls (w/ez curl bar)
-40x12
-50x12
-60x10
-70x8
-50x12

Close-Grip Bench Press
-135x12
-185x10
-205x6
-185x9
-175x10
-135x15

Incline DB Curls
-35x12
-40x10
-45x8
-50x8
-40x10
-35x12

Reverse Grip Seated Incline Tricep Pushdowns
-135x12
-150x12
-165x10
-135x15

Standing BB Wrist Curls
-95x10x3

Good pump today..preacher curls were pretty intense...i thought i would do better on CGBP but 205 just felt really heavy..wrist curls were tough b/c my forearms were dead from the other bicep exercises.

[bwelch1985]

Seated DB Military:
-50x12
-60x12
-70x8
-75x5
-40x12 (arnolds)

Seated Rear Delt DB Raises:
-30x12
-35x12
-40x10
-45x12(PR)
-35x12

Leg Raises:
-3 sets of 15

Side Laterals:
-30x12
-35x10
-35x10
-40x4, 35x4, 30x4

Crunch Machine:
-110x12
-125x12
-140x10

Today was really friggin hot here in South Cackalaky and i walked to and from class in the heat. So the workout was pretty difficult b/c i was low on energy (shoulda had some caffeine pre-workout). Rear delt raises went well but side laterals were terrible.

[bwelch1985]

WG Pullups
-BWx10x2
-BW+25x7x2
-BWx10

DB Rows
-65x12
-75x12
-85x10
-95x10
-110x8 (PR)
-75x12

Hammer Strength Pulldown
-140x12
-180x10
-210x8
-140x15

Hyperextensions
-BW+35x12x2
-BW+45x12

Killed the DB rows today, Ive never even come close to 110's, of course this was the first time i used straps on this exercise...After the rows i was pretty much spent though..overall good back day

[bwelch1985]

NOTE: last entry was from yesterday (Monday)

Incline BB Bench:
-135x12
-205x9
-205x8
-225x4
-185x10
-135x15

Decline DB Bench:
-50x12
-60x12
-70x10
-80x8
-70x10
-60x15

Cable Fly's:
-high angle-70x10
-50x10

DB Pullovers:
-65x10x3

My left bicep was feeling really strained on the cable fly's, thats why i cut them short..I jumped too high for the first working set of BB presses, shoulda started at 185 instead..went light on DB pullovers b/c i was scared to further aggravate my bicep.

[bwelch1985]

Squats:
-135x10
-185x10
-205x8
-225x6 (PR)
-245x3 (PR)
-205x6
-185x6

Leg Extensions:
-70x12
-90x12
-100x10
-115x10
-70x12

<supersetted w/>

Seated Calf Raises:
-5 sets of 15

SLDL's:
-135x10
-185x6

Single Leg Hamstring Curls:
-60x10x2

I still feel really weak on squats but i did hit some PR's today, although i had to drop the bar on my 4th rep of 245...the superset of extensions and calf raises just about killed me, the calf raises weren't bad but the extensions had my quads pumped..didn't have it on the SLDL's today, my lower back was sorta sore and my legs were shaking like leaves so i finished up on hamstring curls instead.

[bwelch1985]

Standing BB Military Press
-95x10
-115x10

Seated BB Military Press
-135x10
-155x8
-135x10

Seated DB Lateral Raises
-27.5x12
-35x9x3
-40x5-30x5-25x5

Rear Delt Fly's (Reverse Pec Dec)
-4 sets of 12

Trap Bar Shrugs
-135x10
-185x8
-225x8
-135x4 (held for a long time)

Seated DB Press
-50x22

Really good shoulder workout..the standing military press felt terrible so we switched up to seated, which didn't feel much better, i think DB's just work better for me...Lat raises killed...i challenged my partner to a burnout of 50 lb DB presses, i got 22.5, he got 16...YEAH!

[bwelch1985]

note: this entry for friday, may 2

Leg Raises
-4 sets of 15

Crunch Machine
-2 sets of 12

Decline Crunches
-2 sets of 20

BB Curls (using approx. 20lb bar)
-70x12 (25lbs on each side)
-80x12
-90x10
-100x8 (PR)
-80x10
-60x15

Skull Crushers (assuming ez-curl bar weighs 25lbs)
-75x12
-95x12
-105x12
-115x6 (PR)
-95x10

Hammer Curls
-40x12
-50x10
-55x8
-50x10
-40x10

Tricep Kick Backs (cable)
-4 sets of 12 @ 35lbs

Awesome arm workout as usual..doing abs first was a good idea b/c i had a lot of energy for them...PR's in BB curls and Skull Crushers so really good day..Tricep kick backs on the cable are way better than using a dumbell..

[bwelch1985]

BB Bench Press
-135x20
-185x12
-205x10
-225x6
-245x3
-225x5
-185x10
-135x15

DB Fly's
-40x12x4
-35x12

just kinda bored today so i decided to go to the gym..i figured chest would be the best thing to work since i usually do it on tuesdays (that way ill have plenty of time to rest)..got a really good pump, but didn't do very well as far as the weight on bench...i think im getting worse at flat bb bench..

[bwelch1985]

Close Grip Pulldowns
-135x12
-150x12
-165x10
-180x8
-150x10
-120x15

T-Bar Rows (oldschool)
-45x12
-90x12
-135x12
-180x8
-160x8
-90x10

Hammer Strength Pulldowns
-4 sets of 8-15

Straight Arm Pulldowns
-3 sets of 10 (105lbs)

Freakin T-bar rows killed me...everything after that was half-assed

[bwelch1985]

DB Incline Press
-60x12
-75x12
-85x9
-95x4
-80x8
-70x10
-60x15

Incline Flys
-35x10
-45x10

Flat Flys
-40x10
-45x10

DB Pullovers
-75x10
-80x10
-85x6

Low Cable Flys
-2 sets of 12

I didn't do too great w/ the 95's on incline but the other sets felt really good...incline flys were pretty good but i felt the flat ones a lot more...DB pullovers were awesome until i got to the 85's when i just crapped out.

[bwelch1985]

Close Grip Bench Press
-135x12
-165x10
-185x10
-205x6
-185x8
-135x15

Seated DB extentions
-70x12
-80x10
-85x10
-70x15

Standing DB Curls
-35x12
-40x10
-45x8
-35x12

Preacher Curl Machine
-1 plate x12
-2 plates x12
-3 plates x10

Cable Curls (EZ bar)
-3 sets 10

Supersetted w/

Cable Kick Backs
-3 sets of 10

[ericmeister3000]

workout is looking good


good luck with everything

[bwelch1985]

Squats
-135x12
-185x10x3
-135x5 (pausing at the bottom)

Leg Press
-4 plates x12
-6 plates x10
-8 plates x10
-8 plates +50x10
-6 plates x10

SLDL
-135x15
-135x12
-185x10
-135x10

Really happy i got three sets of 10 w/ 185 on squats, ive tried to do it before and ended up w/ 10,9,8...used a different leg press, it had sort of a wierd motion but i got used to it and got some pretty heavy weight...SLDL's kinda sucked b/c i forgot to bring straps, but i stood on a box and was able to get really good stretch in the hammies

[bwelch1985]

I was a day late on this workout b/c i saw freakin RADIOHEAD in charlotte last night!!!

Rear Delt DB Flys
-30x12
-35x12
-40x12
-30x15
-25x15

Crunches
-3 sets of 25-35

Seated DB Military Press
-50x12
-60x12
-70x10
-75x5
-50x8

Leg Raises
-3 sets of 12

Side Laterals (Machine)
-4 sets of 10-15

Reverse Crunches (Decline Bench)
-3 sets of 6-8

Shrugs (Smith Machine)
-185x12
-225x12

-Pretty damn good shoulder and ab day..really tried to focus on contracting the rear delts on those flys and i think i did pretty well..reverse crunches on the decline bench were absolutely phenomenal..

[bwelch1985]

WG Pullups
-3 sets of 10

Deadlifts
-135x10
-205x10
-225x8

DB Rows
-70x12
-80x10
-90x10
-110x8
-115x6 (PR)
-70x10

Seated Cable Rows
-4 sets of 10

Deadlifts were terrible today, i regret even attempting them, they detract too much from the rest of the back workout, if i do them again i'll do them at the end of the workout...DB row were really good and cable rows were the perfect finisher

[bwelch1985]

Incline BB Press
-135x12
-185x10
-205x8
-225x5
-185x9
-135x12

Flat DB Press
-65x12
-70x12
-75x10
-80x8
-65x8

DB Flys
-40x8x3
-45x8

kinda sucked today on everything...got a pretty decent pump though

[bwelch1985]

DB Lateral Raises
-35x10
-40x8
-40x7
-35x10
-30x8 (one arm at a time)

Reverse Crunches on Decline Bench
-3 sets of 10

Rear Delt Raises
-4 sets of 10

Decline Bench Crunches
-3 sets of 20

Front Raises w/ Plates
-35x10
-45x10x2
-35x12

The lateral raises were good (good pump)..reverse crunches were great..started rear delt raises lying on an incline bench but couldnt breathe so i switched up to seated..pretty good shoulder and ab workout overall..

[bwelch1985]

Squats
-135x10
-185x10
-205x10
-225x8 (PR woot)
-185x9

DB Lunges (holding 40lb DB's)
-3 sets (8,7,6)

Leg Press w/ 6 plates
-3 sets of 10

supersetted w/

Leg Extensions w/ 2 45's
-3 sets of 10

Super f'n psyched about 8 reps of 225 on squats, my goal going in was 8 of 205 and 7 of 225...lunges were painful as hell but using DB's worked my quads moreso than the BB (which hits the ass mostly)...the superset at the end absolutely killed and i got the best quad pump ive ever had...no hammies today (theyre still sore from DL's on monday

[bwelch1985]

BB Curls (assuming bar weighs 25lbs)
-75x12
-95x10
-105x9
-75x12
-65x12

Machine Dips
-140x12
-180x12
-230x12
-270x10

Cable Curls (using cable cross machine)
-60x12
-65x12
-70x10
-60x10
-50x10

Skull Crushers w/ CG Press (bar weighs 20lbs)
-70x10x10
-90x10x10
-110x8x8 (PR)

Machine Curls (single arm)
-3 sets of 10

supersetted w/

V-bar Pressdowns
-3 sets of 10

Super massive ridiculous pump today...the drop sets worked phenomenally for biceps...got a PR in skull crushers w/ a 45 on each side (woot)

[bwelch1985]

Incline DB Press
-60x12
-70x12
-80x10
-90x7

Flat Flys
-35x12
-40x10
-45x10
-50x8

Decline DB Press
-60x12
-70x10
-80x10
-90x4

Dips
-BWx12x4

decided to start doing chest on mondays for a while, i hate it b/c EVERBODY does chest on mondays but i feel like my back is outgrowing my chest so...good workout good pump nuttin special.

[bwelch1985]

CG Reverse-Grip Pulldowns
-135x12
-150x12
-165x10
-180x10
-195x8
-150x10
-120x12

CG T-Bar Rows (Apparatus)
-45x12
-70x10
-90x10
-105x8

Yates Rows (w/ small bar)-weight not including bar
-90x12
-110x12
-120x10

WG Pulldowns
-150x10
-160x10

supersetted w/

Straight Arm Pulldowns
-105x10
-110x10

went a little crazy w/ the CG pulldowns but i got a great pump from them..t-bar rows on the apparatus were crushing my chest and making it really hard to breathe but they still felt aight...yates rows kinda sucked today...the final superset was awesome

[bwelch1985]

Squats
-135x10
-185x12
-205x10
-225x6
-185x10

Leg Press
-6 plates x12
-8 plates x12
-8 plates +2 25'sx10
-10 plates x8

Single Leg Ham Curls
-3 sets of 10

Kinda pissed i only got 6 w/ 225 but it just felt really heavy today, hopefully next week i'll get 8-10...leg press gave me a great pump but almost made me puke...i did one set of SLDL's but it was just too stressful so i moved over to single leg ham curls instead.

[bwelch1985]

DB Military Press
-55x12
-65x10
-75x8
-80x5 (PR)
-55x10

-I strained something in my neck (right between my traps) on the last set so I just did machine work for my other two delt heads...

Decline Crunches
-+10x15
-+25x15
-+25x15
-+35x10

Machine Lateral Raises
-7x12
-8x12
-9x10
---these felt pretty bad on my neck so i really half-assed it

Lying Crunches
-3 sets of 15-20

Rear Delt Flys (Machine)
-4 sets of 12

Crunch Machine
-3 sets of 12

Got a good ab workout today but my little injury really held me back after military press (which i was happy to set a PR in)

[bwelch1985]

Preacher curls (w/ ez curl bar -- estimated 20 lbs)
-70x12
-80x10
-90x8
-100x6
-70x12

CGBP
-135x12
-185x10
-185x10
-185x10
-185x9

Incline DB curls
-35x12x4

V-bar Tricep Pressdowns
150x12
165x12
180x8
STACKx2 (235lbs!) (PR)

Good arm day...my neck is still sore but it didn't effect me too much...happy w/ 185x10x3 almost x4 on CGBP...havent done preacher curls as my primary bicep exercise in a while but i think 100x6 was a PR

[bwelch1985]

Incline BB Bench on Smith (assuming bar weighs 45lbs...which it does not)
-135x12
-185x12
-205x10
-225x8
-245x5

BB Bench on Smith
-135x12
-185x12
-205x10
-225x8
-245x4
-185x16

Incline Flys
-35x10
-40x10

Flys
-40x10x2

DB Pullovers
-70x10
-75x8

Tried the smith machine for bench today just to switch it up, it worked really well, i was able to focus on form and using chest specifically...flys and pullovers both felt good but i was low on strength so i didnt go very heavy...good workout though

[bwelch1985]

CG Pullups
-BWx10
-BWx9
-BWx9
-BW+25x6

BB Rows
-135x12
-185x10
-205x10
-225x10
-185x10

CG HS Pulldown Machine
-140x12
-170x10
-180x10
-200x8

Straight Arm Pulldowns
-2 sets of 10

CG pullups were good, got a good pump, but the weight belt wasnt available until i was on my last set...BB rows were tough but felt pretty good....CG HS pulldowns felt particularly good today and i pulled some pretty decent weight