(MawkieMawk's Gym Log): GRRRREAT!!!

[MawkieMawk]

Alright ya'll, so I figured it'd be about time that I started my own log. I've been following a similar template to 'Hola Bola' for the past nine or ten months now. I am going to start my log today, with "Day 4" of the circuit, that being LATS and BICEPS. I appreciate all the feedback I get and will do my best to answer questions. I will post pictures and/or videos best I can, especially when I start getting the "Oh, you can't do that much weight, blah blah" type comments.

Anyways, I look forward to the responses I get and hope I get a regular crowd following along with my workouts!

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:: DAY 4 - LATS/BICEPS ::
START TIME: 12:42 PM
STOP TIME: 2:17 PM [TOTAL WORKOUT TIME: 85 MINUTES]


* CG BW CHINS -
BW X 12
BW X 12
BW X 12

* CG LAT PULLDOWNS -
120 X 15
130 X 15
140 X 12
150 X 12
160 X 10
170 X 8
180 X 6
190 X 5
200 X 3
200 x 3
210 X 2
130 X 15

* DB CURLS - [ONE SET REGULAR, NEXT SET HAMMER]
35 X 10/10
45 X 8/8
35 X 10/10
45 X 8/8
35 X 10/10
45 X 8/8
35 X 10/10
45 X 8/8

* WG LAT PULLDOWN - [:45 SECOND REST]
120 X 10
120 X 10
120 X 10
120 X 10
120 X 10
120 X 10
120 X 10
120 X 10

* CABLE CURLS -
5 SETTING X 20
7 SETTING X 20
7 SETTING X 20
9 SETTING X 12
9 SETTING X 12
10 SETTING X 10
11 SETTING X 8
6 SETTINGS X 20

* SHRUG/UPRIGHT ROW/"HALF SNATCH" - [LIMITED R.O.M]
135 X 10
135 X 10
135 X 10
135 X 10
135 X 10
135 X 10

[WORKOUT NOTES: Pretty good workout, overall. I was happy with my Close-Grip Lat Pulldowns. I could have gone heavier and probably pushed out more reps on the last 4 - 5 sets but was afraid to ruin the rest of my workout. I also enjoyed switching between regular DB curls and Hammer Curls, and had an awesome pump going. Tomorrow I've got Shoulders and Triceps, so we'll see how that goes.]

[wingsofevil]

looking good. what are you goals?

*subbed*

[MawkieMawk]

:: DAY 5 - SHOULDERS/TRICEPS ::
START TIME: 1:34 PM
STOP TIME: 2:17 PM [TOTAL WORKOUT TIME: 76 MINUTES]


* CGBP [SMITH MACHINE, 15 DEGREE INCLINE] -
135 x 25
155 x 14
155 x 15
185 x 8
185 x 8
185 x 8
155 x 17
155 x 11
15 SECOND REST...
135 x 12

* SMITH SHOULDER PRESS -
135 x 10
155 x 8
155 x 8
175 x 5
185 x 3
185 x 4
135 x 12
135 x 10
135 x 12

* OVERHEAD DB EXT -
70 X 10
70 X 10
80 X 7
80 X 7
80 X 6
50 X 15

ALTERNATING SETS WITH...

* 1-ARM STANDING BB PRESS -
25 X 12/12
50 X 8/8
50 X 8/8
50 X 8/8
50 X 8/8
25 X 15/15

* DB LATERAL RAISES -
20 X 15
20 X 15
20 X 15
20 X 15

ALTERNATING SETS WITH...

* BEHIND-THE-NECK ROPE EXTENSIONS -
7 X 20
9 X 20
9 X 20
9 X 20

WORKOUT NOTES: Nothing too impressive to really boast about this workout. I managed to get 40 sets in about 76 minutes. Had a really good sweat going on. Managed to try and keep my weights a bit low, and focused alot on smith machine usage this workout (which I normally don't do much of). The 1-Arm BB Press is something I got off a few other guys who lift. Take the barbell, put 25 lb. plates on the one side, put the other side against a corner. Lean slightly into the bar, use one arm to press upwards at about a 75 degree angle. I really enjoy this exercise and feel its a great secondary exercise on my Tricep/Shoulder day. Hamstrings and calves tomorrow... Hopefully looking forward to some additional feedback!!

[MawkieMawk]

:: DAY 6 - HAMSTRINGS/CALVES ::
START TIME: 11:03 AM
STOP TIME: 12:15 PM [TOTAL WORKOUT TIME: 72 MINUTES]


* SLDL ['STIFF-LEGS', ON BOX] -
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20
135 x 20


* HIGH STANCE LEG PRESS -
350 x 15
400 x 12
400 x 12
400 x 12
400 x 12
400 x 12
400 x 12
400 x 12

* LYING LEG CURLS -
8 SETTING x 8
8 SETTING x 8
8 SETTING x 8
8 SETTING x 8
8 SETTING x 8
10 second rest...
4 SETTING x 15

ALTERNATING SETS WITH...

* HYPERS -
BW+45 lbs x 10
BW+45 lbs x 10
BW+45 lbs x 10
BW+45 lbs x 10
BW+45 lbs x 10
15 second rest...
BW x 20

* SITTING CALF RAISES -
2P x 20
3P x 20
4P x 10
4P x 10
4P x 10
4P + 25 x 7
4P + 25 x 7
2P x 20

WORKOUT NOTES: Didn't get alot of sleep over the weekend. Went out with a few friends, so I was definitely not feeling a super-intense workout today. Plus, about the graduate with two weeks left in the semester and got a ton of work to do. However, I tried to keep volume up as much as possible. Changed up SLDL's to a more stiff-legged approach after getting the third degree by some BB.com'ers. I appreciate all the feedback I've gotten thus far. Got Back tomorrow, Chest Wednesday, Quads and Calves on Thursday, and will probably go for another off-day on Friday. Gonna try and post some pics/videos up of me doing some workouts, but we'll see how that goes with time constraints. Once I graduate and get into a new gym after starting my job, things will be much easier. If anyone is in the Philly area and can reccommend some good gyms, I'd love to start working out with some people on a regular basis. Let me know!!!

[MawkieMawk]

:: DAY 1 - BACK/TRAPS/ABS ::
START TIME: 7:45 AM
STOP TIME: 9:05 AM [TOTAL WORKOUT TIME: 70 MINUTES]
45 TOTAL SETS


* T-BAR -
1P x 25
2P x 13
2P x 13
2P x 13
2P x 13
2P + 25lbs x 10
2P + 25lbs x 10
2P + 25lbs x 10
3P x 10
3P + 25 lbs x 6
3P + 25 lbs x 6
10 second rest...
2P x 13

ALTERNATING SETS WITH...

* V-UPS -
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20
BW x 20

* HS ISO-ROWS -
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10
100 x 10

ALTERNATING SETS WITH...

* DB SHRUGS -
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15
90 x 15

* CABLE CRUNCHES -
10 setting x 25
10 setting x 25
10 setting x 25

* BENT BB ROWS -
95 x 8
95 x 8
95 x 8
95 x 8

ALTERNATING SETS WITH...

* CG COMPOUND CABLE ROW -
100 x 10
100 x 10
100 x 10
100 x 10

ALTERNATING SETS WITH...

* BENT REAR DB RAISES -
25 x 12
25 x 12
25 x 12
25 x 12


WORKOUT NOTES: I was very happy with today's workout. After three weeks of not doing T-Bar rows, I went back to them on today's workout. I followed Hola Bola's routine very closely with this, and added a three-exercise superset at the end. Managed to finish 45 sets in nearly 70 minutes - what a way to start the day! I'm excited with my endurance levels. I could have gone more weight on HS Iso Rows and Bent Rear DB Raises, but didn't want to be too fatigued for the long day ahead. Finals week this week, graduation and job placement in the next two weeks... Lots to do! Feedback appreciated!