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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Thread: Polishedball's Journey
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03-04-2012, 03:44 PM #121
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03-06-2012, 07:22 PM #122
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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03-07-2012, 04:15 PM #123
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03-07-2012, 04:21 PM #124
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03-08-2012, 06:58 PM #125
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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03-09-2012, 05:05 PM #126
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03-10-2012, 08:51 AM #127
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03-11-2012, 01:50 PM #128
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03-14-2012, 03:28 PM #129
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03-14-2012, 06:22 PM #130
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03-15-2012, 04:38 PM #131
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03-16-2012, 06:59 PM #132
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03-17-2012, 06:54 PM #133
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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03-18-2012, 03:32 PM #134
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03-19-2012, 06:30 PM #135
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03-20-2012, 03:24 AM #136
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03-20-2012, 07:55 PM #137
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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03-22-2012, 02:36 PM #138
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03-24-2012, 09:09 AM #139
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03-25-2012, 09:01 AM #140
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03-25-2012, 03:17 PM #141
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03-25-2012, 04:35 PM #142
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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03-26-2012, 06:15 PM #143
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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03-27-2012, 05:47 PM #144
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03-29-2012, 05:50 PM #145
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 06:17 PM.
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03-30-2012, 01:25 PM #146
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03-30-2012, 02:30 PM #147
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03-31-2012, 02:04 PM #148
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03-31-2012, 05:26 PM #149
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04-01-2012, 08:21 AM #150
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