D999 Workout Journal

[Duke999]

I think its about time I start a journal. I wish I started it when I first got on bb.com so i could show my gains since then, but better late then never.
Stats: Height - 5'11 Weight- 175 lbs
So here's Day 1

-CHEST-
Barbell Bench
10x 145
8x 155
5x 175
3x 235
3x 235 only got 2 tho
10x 145

Machine Flys
10x 140
10x 140
10x 150

Chest Machine (not sure what its called)
10x 90
10x 90
10x 90

Cable Flys
10x 80 (each side is 40)
10x 80
10x 100

There's supposed to be more but I had to leave early and go to work. This routine is actually a little different then my regular routine but I wanted to change things up. Tomorrow is bi's and tri's. Never worked the two together before so its gonna be interesting

[Duke999]

Day 2 - Bi's and Tri's
I've never worked the two together before, but I didnt hate it. It felt like my arms were goin 2 explode!

-Biceps-
Straight Bar Curls
8x 70
8x 70
8x 70

Incline DB Curls
6x 35
6x 35
6x 35

Straight Bar Cable Curls
10x 55
10x 60
10x 70

1 Arm Concentration Curls
10x 30
6x 35
6x 35

-Triceps-
Pushdowns
10x 90
10x 90
10x 90

1 Arm Tri Extension
10x 30
10x 30
10x 30

Rope Pushdowns
10x 80
10x 80
10x 70

Dip Machine
10x 150
10x 180
10x 210

Tomorrow will be back and shoulders. I would prefer to do them on separate days but I will be unable to lift thursday and friday.

[Duke999]

Forgot to mention that my current PreWorkout supp is Animal Pump. And my Postworkout is Whey Protein shake



You're more than welcome to critique my routine

[Duke999]

Did not make it to the gym today. I planned on doin back and shoulders today but i was busy the entire day. Now im exhausted and will be doing that workout tomorrow

[Duke999]

So today was back and shoulders. Didnt wanna hit em too hard cuz i got a physical agility test 2moro so I cant be slackin' on that. So instead of doing my normal routine i did this

-Back-
Wide grip pullups
3 sets of 8 reps

Close grip pullups
3 sets of 8 reps

Chin ups
3 sets of 8 reps

Rows
10x 70
10x 70

-Shoulders-
DB front raises
10x 25
10x 25
10x 25

Lateral Raises
8x 25
8x 25

Side shoulder DB press
8x 25
8x 25

Thats it for today. It was not a great day, i wasnt really feelin it
and im out of Animal PUmp....
btw the side shoulder db press might not be called that cuz i dont know if its a real workout but it works my shoulders great

[Duke999]

these were taken bout a week ago


.................. abs on the back ^^^^^^^^^^^^^^ wut?

[Duke999]

Didnt get to update my journal yesterday because i had alot of stuff goin on. But i didnt go to the gym either because i was taking the CPAT test which is a workout in its own..

Today, no lifting. played Football for bout an hour and a half. thats about it. Will probably be doing circuit training tomorrow.

[Duke999]

Did some light circuit training today. NOthing crazy, gotta be ready to lift 2moro

[Duke999]

Today was chest day. I ran out of Animal Pump so I guess im gonna take a week or so off until i get something new. Heres what i did today.

-Chest-
Flat Barbell Bench
(my flat bench was the same as last week. no improvement)

Incline Bench
5x 135
5x 135
5x 145
5x 145

Fly Machine
10x 140
10x 140
10x 150

Decline Bench
8x 135
8x 155
8x 155

Chest Machine
10x 100
10x 100

Finished off with some pushups and some abs. Wasnt a bad day

[Duke999]

Back day. Also Day 2 of workin out with no supplements.

-Back-
Lat Pulldowns
10x 140
10x 140
10x 140

Close Grip Pulldowns
10x 140
10x 140
10x 140

Behind Neck Pulldown Machine
8x 180
8x 180
8x 180

Shrugs
15x 180
15x 180
15x 180

Rows
8x 70
10x 70
10x 70

[Duke999]

Today was shoulders and tri's.

-Shoulders-
DB Military Press
8x 50
8x 50
8x 55
8x 60

DB Front Raise
8x 30
8x 30
8x 30

DB Lat Raise
10x 25
10x 25
10x 25

Back Flys? (dont know what theyre called)
10x 120
10x 120
10x 120

-Triceps-
Standing Tri Extension
10x 65
10x 70
10x 75

Rope Pushdowns
10x 80
10x 70
10x 70

Dip Machine
10x 170
10x 190
10x 210

Then did some dips and light shoulder presses to burn em out.. feels good man.

[Duke999]

I was going to do legs and biceps today... but legs too sore... so just biceps

-Biceps-
DB Curls
8x 40
6x 45
6x 45

Straight Bar Curls
8x 70
8x 70
8x 70

Incline DB Curls
8x 30
8x 30

1 Arm Cable Curls
8x 40
8x 40
8x 40

Staight Bar Cable Curls
10x 70
8x 70

DB Curls
25lbs til fail
20 til fail
10 til fail

My biceps were hurtin'
still no supplements

[Duke999]

Did not lift today. son i am disappoint...


this made me lol

[Duke999]

I had PT yesterday and we played football for about an hour. Today will be a rest day. Pretty excited for chest tomorrow

[Duke999]

i didnt get to do chest yesterday and my gym membership expires today... FFFFFFFUUUUUUUUUU but i will be renewing it ofcourse and will hopefully be able to lift tonite.

[Duke999]

been sick for days now. havent been lifting. but played basketball for about an hour today and now i feel worse.. fml
the plan is to workout monday if im feeling less like sh!t

[Duke999]

Finally got to hit the gym today!!!!!!
i got a physical test on satuday so i just did a full body workout today
looked like this..

-Chest-
Wide Grip Bench
10x 155
10x 185
10x 185

-Triceps-
Pushdowns
10x 80
10x 80
10x 80

-Biceps-
DB Curls
8x 40
8x 40
8x 40

-Legs-
Squats
10x 135
10x 135
then back was hurt and couldnt do more

-Back-
Rows
10x 70
10x 70
10x 70

-Calves-
Calf Raises
15x 120
15x 120
15x 120

-Shoulders-
Side shoulder/Press
8x 30
8x 30

Finished it up with some abs. feels good man. except for the back pain

[Duke999]

Today was chest, tri's, and shoulders

-Chest-
Flat DB press
10x 80
8x 85
10x 85

Fly Machine
10x 140 (all 3 sets)

Chest Machine
10x 100 (all 3 sets)


-Triceps-
Tricep Extension
10x 65 (all 3 sets)

Pushdowns
10x 75
10x 65
10x 60


-Shoulders-
Lateral Raise DB's
10x 25 (all 3 sets)

Front Raise DB's
10x 25 (all 3 sets)

Military Press Machine
10x 160 (all 3 sets)

I didnt get to do as much as i wanted because i had to go to work
Also, just played 2 hours of basketball and now im BEAT!

[Duke999]

i didnt get a chance to add my workout from tues. 5/19 but it was back, bi's and traps.. looked like this

-Back-
Lat Pulldowns
10x 140 (all 3 sets)

Seated Rows
10x 140 (all 3 sets)

Behindneck Pulldowns
10x 140 (all 3 sets)

Shrugs
15x 180 (all 3 sets)

-Biceps-
DB Curl
8x 40 (all 3 sets)

StraightBar Curls
10x 70 (all 3 sets)

Concentration Curls
10x 30 (all 3 sets)

[Duke999]

Todays workout was chest and shoulders

-Chest-
Flat BB Bench
10x 145
8x 155
5x 185
3x 235
3x 235 only got 2
10x 155

Fly Machine
10x 140 (all 3 sets)

Incline Cable Flys
8x 80
8x 70
8x 70

Chest Machine
10x 100 (all 3 sets)


-Shoulders-
DB Lat. Raises
10x 25 (all 3 sets)

DB Front Raises
10x 25 (all 3 sets)

DB Military Press
10x 50 (injured shoulder on first set and couldnt complete workout)

that is all

[Duke999]

Today was Bi's, Tri's, and Abs

-Biceps-
EZ Bar Curls
8x 85
10x 85
10x 85

DB Seated Curls
6x 30
8x 30
8x 30

Cable Curls
8x 30
8x 35
8x 30

-Triceps-
Bar Pushdowns
10x 100 (all 3 sets)

Dip Machine
10x 105
10x 135
10x 165

Rope Pushdowns
10x 60
10x 70
10x 70

Finished up with some Abs. I was really careful because i hurt my shoulder yesterday so my lifts suffered some.

[Duke999]

Hit the ABS today. gym was closed so this is all i did. killed the abs tho

and by today, i mean monday 5/25.

[Duke999]

Today was chest and biceps.

Chest
Machine Flys
8x 140
8x 150
8x 160

Dip Machine
10x 180
10x 180
10x 210

Chest Machine
10x 110
8x 120
8x 130

Vertical Chest Press
8x 110
8x 120
8x 130


Biceps
DB Curls
8x 40
6x 45
6x 45

Straight Bar Curls
8x 70
8x 75
6x 85

Cable Curls
8x 40
6x 40
8x 35

Negatives with EZ Bar
10x 70

That was it for today. didnt wanna bench because of my shoulder...

[Duke999]

Back and Tri's

Back
Lat Pulldowns
Front and Behind Neck were the same weight which was
8x 140
8x 150
8x 160

Seated Rows
8x 120
8x 140
10x 150

Shrugs
15x 180
15x 200
15x 200

Finished off burning out on wide and close grip pullups


Triceps
Pushdowns
10x 80
10x 90
8x 100

Close Grip Bench
8x 135
8x 155
8x 175

Rope Pushdowns
8x 80 (all 3 sets)

Tri Machine
8x 30
8x 40
8x 40

finished up burnin out on dips.

and hit the ABS today too.

[Duke999]

oh hai finally worked legs today.

Leg Press
10x 180 (all 4 sets)

Leg Curls
10x 70 (all 4 sets)

Leg Extensions
10x 90 (first 3 sets)
10x 105

Calf Raises
15x 155 (all 4 sets)

10 min on treadmill.

[Duke999]

been taking some days off. i worked abs on sunday. had to work all yesterday but got some cardio in. (basketball) lol and then did some abs again today. also hit the bi's and tri's today too.

[Duke999]

Didnt get to update the other day.

On Friday I did chest shoulders.
Chest
Wide Grip Bench
10x 155
8x 165
5x 185
3x 225
4x 225
10x 155

Fly Machine
8x 150
8x 150
8x 160

Incline Press Machine
6x 180 (all 3 sets)

Decline Press Machine
8x 80
8x 80
8x 100

Dip Machine
8x 160
8x 195
8x 195

Shoulders
Lateral Raises
8x 30 (all 3 sets)

Front Raises
8x 45 (all 3 sets)

Side Shoulder Machine
8x 80
8x 90
8x 100

[Duke999]

Today was bi's and tri's

Biceps
DB Curls
8x 40 (all 3 sets)

Straight Bar Curls
8x 70
8x 80
8x 80

Concentration Curls
8x 35
6x 35
6x 35

Triceps
DB Tri Extensions
8x 30
8x 35
8x 35

Dip Machine
8x 160
8x 190
8x 210

Rope Pushdowns
8x 80 (all 3 sets)

[Duke999]

havent been able to work out for awhile now. i hate it. i will be going on vacation for 2 weeks (hopefully getting a few workouts in while im there) but either way i will be getting back on track when i return home.

[Duke999]

Yesterday i got a full body workout in. Too lazy to put everything i did tho