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  1. #121
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
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    Chest
    Flt BB
    bar X 12
    95 X 12
    135 X 6
    225 X 4
    275 X 4
    275 X 2
    335 X 5
    275 X 8
    295 X 7
    275 X 10

    DB incline
    100 X 8
    100 X 8
    100 X 8

    Cable fly's low mid high

    Still stuck at 325 X 5, however I continue to drop weight so I guess I should be happy. Actually saw the scale dip below 200 this week been a long time.
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  2. #122
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Back
    DL's
    bar x 12
    135 X 10
    225 X 6
    315 X 6
    405 X 2
    315 X 5
    225 X 6
    225 X 6

    T-Bar rows
    5 plates + 2 quarters drop set loosing 25#s each time
    X 3
    X 5
    X 7
    X8
    X 5
    X 9


    Dips
    BWX12
    70 X 10
    105 X 6
    150 X 5
    150 X 5
    150 X 7

    tri's underhand pull downs, rope pull downs

    Abs rope crunch to stack, and machine crunch
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  3. #123
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    hit an hour of light cardio
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  4. #124
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    First picks at just under 200#'s been along time since i have been sub 200. Yes I was holding them up, didn;t realize how bad they were with a long shirt on.



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  5. #125
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Legs and Abs

    Sled
    400 + 90 # increments up to 1210#'s
    Last set only went for 2 all previous sets 5.

    Calves
    Sled ext
    580 X 50
    490 X 39
    400 X 45

    Reverse Hack Squat claves
    180 to failure
    270 to failure

    Weighted rope Crunches stack 5 X failure 10~12 range

    abductor machine stack X 8 X 3

    Med ball crunches 3 X failure
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  6. #126
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Quick half hour on the elliptical
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  7. #127
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Chest
    bar X 8
    95 X 7
    135 X 5
    185 X 6
    225 X 4
    275 X 4
    335 X 6 PR
    295 X 6
    275 X 8

    Incline DB
    110 X 6
    110 X 6
    110 X 5

    Cable flys low mid high
    37.5 X 8 long contraction pause all sets 3 in each position.
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  8. #128
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Chest again, doing back 2 back body workouts this week to shock some things different.

    FB
    135 X 16
    225 X 6
    275 X 7
    315 X 3
    295 X 6
    275 X 4
    225 X 10

    DB pull overs
    90 X 8 X 3

    Decline bench

    225 X 8
    205 X 14
    205 X 12

    Cable Flys
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  9. #129
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    BACK

    DL's
    135 X 12
    225 X 8
    315 X 6
    385 X 4
    435 X 1
    315 X 10
    225 X 7

    one arm rows lawnmowers
    150 X 5 X 5

    Close grip pull downs

    face pulls
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  10. #130
    Registered User tsoden's Avatar
    Join Date: Feb 2011
    Location: Canada
    Stats: 5'10", 211 lbs
    Posts: 2,239
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    Originally Posted by polishedball View Post
    Chest
    bar X 8
    95 X 7
    135 X 5
    185 X 6
    225 X 4
    275 X 4
    335 X 6 PR
    295 X 6
    275 X 8

    Incline DB
    110 X 6
    110 X 6
    110 X 5

    Cable flys low mid high
    37.5 X 8 long contraction pause all sets 3 in each position.
    are your incline db lifts total or per dumbell? I am assuming the latter based on you flat bench lifts
    Always learning....
    I'm good enough, never strong enough, but gosh darn it, people ....uh... whats that last line again?

    Follow me on my BUILDING journey at: http://forum.bodybuilding.com/showthread.php?t=148411353
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  11. #131
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Originally Posted by tsoden View Post
    are your incline db lifts total or per dumbell? I am assuming the latter based on you flat bench lifts
    Per DB, lucky to have a gym that goes up to 150's


    Dips
    BW X 12
    85 X 8
    120 X 8
    150 X 8
    150 X 8

    Sled
    400 X 16
    580 X 6
    770 X 6
    960 X 6
    1050 X 6

    calves raise to failure 4 sets at 490 about 25 ~ 45 reps each

    cable double bi's
    55 X 8
    45 X 8
    42.5 X 8

    then drop set down from there average 2~3 reps per pin
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  12. #132
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    hour light cardio
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  13. #133
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Chest today, weird feeling the plates seemed light when loading, but heavy as all when trying to lift. Usually if they feel light it is gonna be a good day. not today

    Flat Bench
    Bar X 12
    95 X 8
    135 X 5
    225 X 5
    275 X 3
    315 X 3
    385 X fail got it off chest but no lockout
    295 X 6
    275 X 6

    Incline DB's
    115 X 5
    105 X 6
    105 X 6

    Cable flys and done

    Gym was hot, but no adverse effects noted stomach wise
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  14. #134
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Trap bar shrugs.
    135 X 12
    225 X 10
    315 X 10
    405 X 12
    455 X 11

    Bent over rows underhand

    135 X12
    225 X 10
    275 X 6
    295 X 6
    315 X 3

    Pull Ups
    20# assist
    X10
    X6
    X6
    X6

    Face Pulls
    90 X 15
    110 X 12
    130 X 9 ( hard balance_

    Rope Crunches
    stack X 9
    X 8
    X8
    X6

    Ab machince crunch
    stack
    X10
    X7
    X7
    X6
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  15. #135
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Not a damn thing today workout wise, top the top off Jeep and put over 100 miles on it. Also went to the beach with my daughter earlier in the weekend

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  16. #136
    Do I Even Lift? billb7581's Avatar
    Join Date: Sep 2010
    Stats: 6'4", 252 lbs
    Posts: 2,462
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    Good stuff ball...hope you had fun with your daughter.
    My dopey journal http://forum.bodybuilding.com/showthread.php?t=141352341

    NJ Crew (856)................. Do you even lift, no seriously do you? crew.....type 2 Diabeetus crew
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  17. #137
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    seem to have pulled a muscle in my left trap or something in the shoulder going on a real dull uncomfortable pain.

    Deads

    135 X 12
    225 X 8
    315 X 6
    405 X 1
    225 X 10

    EZ bar curls strict form not swing, elbows still

    72 X 12
    112 X 8
    122 X 6
    132 X 5
    142 X 3

    Tri's push downs (not leaning over bar, no elbow lift)

    180 X 14
    stack X 8
    stack by 10

    Cable hammer grip bi's

    Rope extensions over head

    Double Bi's cables

    ^^^ super / dropped / giant ^^^ watever setted for a crazy pump. soreness from just the skin being so tight.


    Also taking 5 days at 1000 plus calories over current cut today is day 2. Just think my system needs some shake up reset who knows but testing it out.
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  18. #138
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
    Posts: 918
    Rep Power: 1974
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    Legs

    Sled then 3 calve exercises
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  19. #139
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
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    Chest
    Flat
    bar X 12
    95 X 10
    135 X 6
    225 X 3
    295 X 1
    135 X 10
    225 X 3
    295 X 1
    335 X 6 PR
    315 X 6
    295 X 5
    295 X 1 (spent over done cooked)

    DB pull over
    105 X 12
    110 X 8
    115 X 10

    Cable crosses, 3 positions 3 sets
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  20. #140
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
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    45 minutes on elliptical
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  21. #141
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
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    Bent over BB rows
    bar X 12
    135 X 10
    225 X 10
    315 X 6
    225 X 9

    One arm rows (lawnmowers?)

    120 X 8
    150 X 5
    150 X 5
    150 X 5
    150 X 5
    150 X 8 (right side) X 7 (left side)

    Pull ups asst to failure 3 sets

    forgot my last back exercise will update once I remember
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  22. #142
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
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    Just ran into an old roommate, his first words to me were " you finally decided to start juicing" He always has known I had no desire, but my body changes made him think I had. So I just explained nope, just finally smart enough to get things right. All in all since this guys known me for years I wasn't annoyed with the comment, kinda was nice to hear I looked big from someone who hasn;t scene me in a year or more.
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  23. #143
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
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    Shoulders
    Miltary press
    95 X 10
    135 X 8
    155 X 6
    175 X 6

    Side raises super sets with Fronts
    25 X 8 X 8 X 3 slow pause and focus really burnt them good.

    Not sure what it is called but kneeling and pulling under and trough extending the arm rear delts i think
    38 X 8 X 3

    Seated hammer gripped machine press
    Stack X 6
    X 8
    X 9

    Calves
    Standing calve raises
    180 X 45
    380 X 20
    470 X 13
    560 X 11

    Sled calves
    360 X 47
    560 X 25
    760 X 37
    850 X 13
    Then dropset to failure back down to 90's
    20 ~30 reps at each weight and it was painful, really hard to walk afterwards.
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  24. #144
    Registered User polishedball's Avatar
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    Location: Comstock Park, Michigan, United States
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    DL's

    135 X 12
    225 X 8
    315 X 6
    405 X 2

    Dips
    BW X 13
    105 X 10
    125 X 6
    150 X 9

    Tri Hammer push downs

    JM presses
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  25. #145
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
    Stats: 5'10", 205 lbs
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    Leg Press
    490 X 6
    580 X 6
    670 X 6
    760 X 6
    850 X 5
    940 X 5
    1030 X 5
    1120 X 5
    1210 X 5
    1300 X 4
    14** X 1 sled runs out of room at 1300 added small guy from gym

    Claves
    400 X 65
    400 X 51
    400 X 36
    400 X 31

    Seated incline curls
    30 X 8
    35 X 6

    Hammer Curls
    50 X 6
    50 X 7

    Double Bi cable curls
    57.5 X 6
    52.5 X 6
    42.5 X 10
    32.5 X 10

    Take Bi's kinda low weight as I get forearm pain and elbow pain working them

    Rope cable crunches
    Stack X 10 X 3
    Stack X 7 X 1

    Last edited by polishedball; 03-29-2012 at 07:17 PM.
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  26. #146
    Registered User polishedball's Avatar
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    Went on an ugly depressed eating binge today, getting back on the horse will have a healthy dinner. Pretty disappointed at self...
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  27. #147
    Registered User polishedball's Avatar
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    just finished up 50mins on the elliptical, came nowhere near makin up for what i ate. But it was better than sitting on my butt.
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  28. #148
    Registered User polishedball's Avatar
    Join Date: Nov 2009
    Location: Comstock Park, Michigan, United States
    Age: 43
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    Chest
    Flat BB
    bar X 12
    95 X 8
    135 X 8
    225 X 6
    275 X 3
    315 X 2
    340 X 5
    315 X 6
    315 X 4
    275 X 6

    DB pull overs
    110 X 8 X 3
    then pressed till failure last set

    Cable crosses
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  29. #149
    Registered User polishedball's Avatar
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    50 minutes on the elliptical
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  30. #150
    Registered User polishedball's Avatar
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    29 minutes on the elliptical, been adding more cardio everyday since my HDL is so low. Also adding daily calories to still stay balanced
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