CL Stack Recomp Log~*~

[Officer_Iron]

Thursday (Shoulders)

DB Rotator Cuff: 20 x 15 / 10 x 20 / 10 x 20
Plate Loaded Overhead Press: 12 x 185 / 10 x 240 / 8 x 270 / 5 x 300
Standing Military Press: 12 x 95 / 8 x 135 / 6 x 135
BB Upright Rows: 12 x 95 / 10 x 115
Wide Grip BB Upright Rows: 10 x 95 / 8 x 95
DB Lateral Raises: 8 x 20 / 8 x 20 / 8 x 20
DB Teacups: 10 x 30 / 10 x 30
DB Shrugs: 16 x 75 / 12 x 90 / 12 x 90 / 12 x 75

[Officer_Iron]

Friday (Arms)

Light Warmup Sets with DB Curls
DB Preacher Curls: 10 x 25 / 10 x 25 / 10 x 25
Rope Hammer Curls: 10 x 70 / 8 x 80
Standing Concentration Curls: 8 x 25 / 6 x 20

I was having serious elbow discomfort right from the beginning today. I had to go very light and cut my biceps workout way short because of it

One Arm Overhead DB Extension: 16 x 20 / 10 x 25 / 8 x 30
Bench Dips: 3 sets x 10
DB Skull Crushers: 12 x 25 / 10 x 25 / 12 x 25
Rope Pressdowns: 12 x 80 / 12 x 80 / 12 x 80 / 10 x 90
Rope Overhead Presses: 12 x 80 / 12 x 90 / 10 x 100
One Hand Reverse Grip Press Down: 10 x 30 / 10 x 30 / 12 x 30

DB Wrist Curls: 10 x 40 / 8 x 45 / 8 x 45 / 10 x 45
Rope Reverse Wrist Curls: 4 sets

[Officer_Iron]

Saturday (Legs)

Squats: 10 x 115 / 8 x 135 / 8 x 165 / 6 x 185 / 6 x 185
Hack Squats: 6 x 90 / 6 x 90
Leg Press: 12 x 270 / 10 x 560 / 6 x 650 / 4 x 700
Leg Press Calf Raise: 16 x 190 / 10 x 190 / 10 x 190
Seated Leg Curls: 20 x 70 / 15 x 90 / 10 x 110
Seated Calf Raises: 14 x 90 / 10 x 115 / 10 x 115

[chubbarock]

Thursday (Shoulders)

DB Rotator Cuff: 20 x 15 / 10 x 20 / 10 x 20
Plate Loaded Overhead Press: 12 x 185 / 10 x 240 / 8 x 270 / 5 x 300
Standing Military Press: 12 x 95 / 8 x 135 / 6 x 135
BB Upright Rows: 12 x 95 / 10 x 115
Wide Grip BB Upright Rows: 10 x 95 / 8 x 95
DB Lateral Raises: 8 x 20 / 8 x 20 / 8 x 20
DB Teacups: 10 x 30 / 10 x 30
DB Shrugs: 16 x 75 / 12 x 90 / 12 x 90 / 12 x 75

How'd you like the teacups?

[marine3189]

nice workouts! sorry to hear about your elbows hurting but look at it like this, you did the right thing taking it easy and maybe that will pay off next week allowing a great workout! its good to hear that your strength is up. that has to be a good feeling when ppl tell you that you look bigger! i really can't wait to start the stack again!

ive never heard of a teacup.....can someone please explain?

[chubbarock]

nice workouts! sorry to hear about your elbows hurting but look at it like this, you did the right thing taking it easy and maybe that will pay off next week allowing a great workout! its good to hear that your strength is up. that has to be a good feeling when ppl tell you that you look bigger! i really can't wait to start the stack again!

ive never heard of a teacup.....can someone please explain?

http://forum.bodybuilding.com/showth...hp?t=120195931

2nd or 3rd page of my log I gave a detailed explanation

[marine3189]

thanks! im going to give it a try when i get back to lifting hopefully next week!

[Officer_Iron]

thanks! im going to give it a try when i get back to lifting hopefully next week!

Yeah. They're a nice addition to the trap workout.

[Officer_Iron]

Sunday (chest)

Bench Press: 180 x 10 / 230 x 8 / 250 x 6 / 300 x 2
Hammer Strength Incline Press: 190 x 14 / 280 x 12 / 355 x 8 / 405 x 4PR
Decline DB Press: 65 x 12 / 80 x 10 / 90 x 8
Cable Crossover: 50 x 12 / 50 x 12 / 50 x 10 / 50 x 10


Monday (back)

Deadlifts: 10 x 115 / 8 x 135 / 6 x 185 / 6 x 205
Machine Rows: 12 x 112.5 / 12 x 150 / 8 x 200 / 8 x 210
Wide Grip Pulldowns: 8 x 137.5 / 8 x 162.5 / 6 x 200
Close Grip Pulldowns: 12 x 100 / 8 x 130 / 6 x 150

I felt really strong these days. I was really happy with 2 reps @ 300 on the bench press, and of course the PR on the Hammer Strength Incline.

[bull.dogz]

Nice job!!!

[Officer_Iron]

I'm ready to BLAST my shoulders tomorrow. I'm going HEAVY all week!!!!

[marine3189]

I'm ready to BLAST my shoulders tomorrow. I'm going HEAVY all week!!!!

sounds great! i go for my follow up tom at 8 am....hopefully the drains come out. ive been waiting for what seems like forever to get back to the gym, even tho its only been a week lol. not sure what routine ill follow once i get back, def going to go light for a week tho then i think i want to go heavy....any suggestions?

[Officer_Iron]

sounds great! i go for my follow up tom at 8 am....hopefully the drains come out. ive been waiting for what seems like forever to get back to the gym, even tho its only been a week lol. not sure what routine ill follow once i get back, def going to go light for a week tho then i think i want to go heavy....any suggestions?

That's good that you are going to start out light. It's not worth hurting yourself trying to jump back in too quickly. Listen to your body that first week before you decide what to do.

[marine3189]

That's good that you are going to start out light. It's not worth hurting yourself trying to jump back in too quickly. Listen to your body that first week before you decide what to do.

well the doc said i can go back to my normal activities!! im going to give it till monday before i head back to the gym and i will be keeping it light the first week and see how everything feels

[Officer_Iron]

well the doc said i can go back to my normal activities!! im going to give it till monday before i head back to the gym and i will be keeping it light the first week and see how everything feels

That's great to hear. Congrats!

[5Six]

I'm ready to BLAST my shoulders tomorrow. I'm going HEAVY all week!!!!

Brinnnggg it!

[Officer_Iron]

Tuesday (Shoulders)

DB Rotator Cuff: 20 x 10 / 14 x 15 / 10 x 20
DB Lat Raises: 10 x 30 / 8 x 35 / 8 x 30
DB Presses: 8 x 55 / 8 x 60 / 6 x 55
Upright Rows: 12 x 95 / 10 x 115 / 8 x 125
Wide Grip Upright Rows: 10 x 95 / 8 x 95
Rear DB Lat Raises: 8 x 15 / 10 x 20 / 10 x 20

DB T-cups: 12 x 25 / 10 x 30 / 8 x 40
Machine Shrugs: 12 x 180 / 12 x 250 / 12 x 250 / 12 x 180

[Officer_Iron]

Wednesday (Bis/Tris/Forearms)

DB Curls: 6 x 35 / 8 x 35
Concentration Curls: 7 x 30 / 10 x 30 / 8 x 30
Double Cable Curl High Pulley: 8 x 40 / 6 x 50
Machine Preacher Curls: 10 x 70 / 6 x 100 / 6 x 112.5 / 6 x 112.5
DB Hammer Curls: 8 x 30 / 8 x 35 / 5 x 35

Close Grip Bench Press: 16 x 95 / 14 x 115 / 12 x 135 / 10 x 155
Bench Dips: 3 sets of 12
DB Skull Crushers: 12 x 30 / 6 x 35 / 9 x 30
Triceps Pushdowns: 14 x 90 / 12 x 110 / 10 x 130

DB Wrist Curls: 12 x 40 / 8 x 45 / 8 x 45
Rope Reverse Wrist Curls: 4 sets

Triceps felt really strong today, especially on the close grip bench. Biceps work still caused me to have pain in my elbow. I hate it because I feel like I'm really having to wast my biceps days.

[Officer_Iron]

Thursday (Legs)

Squats: 10 x 135 / 10 x 185 / 8 x 225 / 6 x 245 / 4 x 265
Lunges: 3 sets @ bodyweight
Leg Extensions: 12 x 87.5 / 10 x 100 / 10 x 112.5 / 10 x 125
Seated Leg Curls: 20 x 90 / 12 x 110 / 12 x 130
Seated Calf Raises: 16 x 90 / 14 x 90 / 15 x 90
Standing Calf Raises: 3 sets of 15


Friday (Chest)

Hammer Strength Incline: 14 x 190 / 12 x 190 / 10 x 270 / 5 x 385 / 4 x 385
DB Bench: 12 x 85 / 6 x 105 / 6 x 105
DB Flys: 10 x 35 / 10 x 35 / 10 x 35
Cable Crossovers: 10 x 50 / 10 x 50 / 10 x 50 / 10 x 50
Pushups: 2 sets of 15

I didn't feel quite as strong on my chest day today as I did last time, but still felt good.

[5Six]

Brinnnggg it!

Yeah. You def brought it

[Officer_Iron]

Saturday (Back)

Deadlifts: 10 x 135 / 8 x 185 / 6 x 225 / 4 x 225
BB Rows: 12 x 135 / 10 x 135 / 10 x 135
Wide Pullups: 2 sets to failure
Wide Pulldowns: 12 x 137.5 / 8 x 162.5 / 8 x 162.5
Close Grip Pulldowns: 8 x 120 / 8 x 120

My focus just wasn't there today. I wasn't into it and am completely disappointed with my workout.

[Officer_Iron]

Sunday (Shoulders)

DB Rotator Cuff: 20 x 10 / 15 x 15 / 10 x 20 / 8 x 20
Clean & Press: 6 x 95 / 6 x 115 / 6 x 115
BB Upright Rows: 8 x 115 / 10 x 115 / 10 x 115
Standing Overhead BB Press: 8 x 115 / 6 x 115 / 6 x 115
DB Lat Raise: 10 x 30 / 8 x 35 / 8 x 35
Cable Rear Lat: 8 x 30 / 8 x 30 / 8 x 30
DB Shrugs: 16 x 70 / 12 x 85 / 12 x 85 / 12 x 85

[Officer_Iron]

Monday (Arms)

DB Hammer Curls: 10 x 25 / 14 x 25 / 14 x 25 / 10 x 25
EZ Curls: 8 x 50 / 8 x 50 / 8 x 50
DB Preacher Curls: 10 x 25 / 10 x 30 / 8 x 30
Machine Preacher Curls: 8 x 100 / 7 x 88 / 8 x 88

Close Grip Bench Press: 16 x 95 / 12 x 135 / 8 x 185 / 6 x 200
Bench Dips: 3 sets of 12
DB One Arm Overhead Press: 8 x 25 / 10 x 25 / 8 x 30 / 6 x 35
DB Two Arm Overhead Press: 12 x 60 / 10 x 70 / 10 x 75

DB Wrist Curls: 12 x 35 / 10 x 45 / 10 x 45 / 8 x 45
Rope Reverse Wrist Curls: 4 sets

[marine3189]

Monday (Arms)

DB Hammer Curls: 10 x 25 / 14 x 25 / 14 x 25 / 10 x 25
EZ Curls: 8 x 50 / 8 x 50 / 8 x 50
DB Preacher Curls: 10 x 25 / 10 x 30 / 8 x 30
Machine Preacher Curls: 8 x 100 / 7 x 88 / 8 x 88

Close Grip Bench Press: 16 x 95 / 12 x 135 / 8 x 185 / 6 x 200
Bench Dips: 3 sets of 12
DB One Arm Overhead Press: 8 x 25 / 10 x 25 / 8 x 30 / 6 x 35
DB Two Arm Overhead Press: 12 x 60 / 10 x 70 / 10 x 75

DB Wrist Curls: 12 x 35 / 10 x 45 / 10 x 45 / 8 x 45
Rope Reverse Wrist Curls: 4 sets

looks good! hows the progress comming?

[5Six]

Wow. Some nice work, dude!

[Officer_Iron]

Tuesday (Legs)

Squats: 10 x 135 / 10 x 135 / 8 x 225 / 6 x 275 / 4 x 300
Hack Squats: 8 x 90 / 8 x 90 / 8 x 90 / 8 x 90
Single Leg Extensions: 10 x 75 / 10 x 75 / 10 x 75
Seated Leg Curls: 20 x 90 / 8 x 130 / 8 x 130
Seated Calf Raise: 16 x 90 / 16 x 100 / 10 x 110
Standing Calf Raise: 3 sets

[Officer_Iron]

looks good! hows the progress comming?

IT's good. I really like the stack. I feel like I can move up weight in my lifts almost weekly. Today was only my FOURTH leg day with squats and I hit 300 for 4 reps, which I felt pretty good about. I definitely like the stack overall.

Wow. Some nice work, dude!

Thanks!

[illilian]

Tuesday (Legs)

Squats: 10 x 135 / 10 x 135 / 8 x 225 / 6 x 275 / 4 x 300
Hack Squats: 8 x 90 / 8 x 90 / 8 x 90 / 8 x 90
Single Leg Extensions: 10 x 75 / 10 x 75 / 10 x 75
Seated Leg Curls: 20 x 90 / 8 x 130 / 8 x 130
Seated Calf Raise: 16 x 90 / 16 x 100 / 10 x 110
Standing Calf Raise: 3 sets

looking good, there, man!

[chubbarock]

Tuesday (Legs)

Squats: 10 x 135 / 10 x 135 / 8 x 225 / 6 x 275 / 4 x 300
Hack Squats: 8 x 90 / 8 x 90 / 8 x 90 / 8 x 90
Single Leg Extensions: 10 x 75 / 10 x 75 / 10 x 75
Seated Leg Curls: 20 x 90 / 8 x 130 / 8 x 130
Seated Calf Raise: 16 x 90 / 16 x 100 / 10 x 110
Standing Calf Raise: 3 sets

Hows the knee doing? Squats look good man

[Officer_Iron]

Hows the knee doing? Squats look good man

Not too bad. I can't go completely parallel on my squats, but pretty close. I actually feel it more in my knee doing hack squats, which is why those lifts are pretty light. But I'm pleasantly surprised overall.