Big Arms Big Pay Checks Workout Log

[Big Arm Big Pay]

This is my first workout log, I haven't wrote down a workout journal in the whole time I been lifting which was 16 in weightlifting class. I just got back into lifting in December from taking 14 months off Oct.08-Dec.09 doing Muay Thai. In December I signed back up to the previous gym I was at Urban Active Fitness. I have been skipping alot of days trying to get back into it and recently I had to take off last week due to illness and yesterday I took off because I slept through the day, So this is a means to help myself get into the gym.

Usually my routine is

Monday: Chest/Triceps
Tuesday: Back/Biceps
Wednesday: Legs
Thursday: Shoulders/Neck

First Entry

Today was the first day of lifting in the week for me do to oversleeping yesterday so I Did chest and triceps.

Chest/Triceps Workout

Wide Grip Bench Press: Warm-up 95x, 155x12, 225x4,4,3
Pectoral Fly: 155x10,8,7,7
Hammer Incline Press: 80sx8,8,8,7, 8 push-ups immediately following last set
Low Cable Crossovers 40x10,11, 50x8

Overhead Cable Extensions/w rope: 80x12,100x12,110x11,7
Cable Push-downs: 120x7,100x6,100x7 dropset 70x8

My energy level was really good today as yesterday I slept from 5pm-5am! had a very good workout and it was all good except I did the crossovers without handles and cut my hand! Any input will be appreciated and good input will get reps. Thanks for reading!

[Big Arm Big Pay]

Sorry for not updating truth is I didn't get in all last week was still pretty sick sleeping for about 12 hours a day and that chest day was the only day I got in.

Anyway I got in today and my chest still felt a little sore so I decided to do my arms they were already looking pretty swole to start off

Second Entry

Biceps/Triceps/Forearms

Barbell Curls: 45x15,65x12,75x10,85x7,95x3
One armed Overhead DB ext.: 30x15,40x10,45x8,5x5
Concentration Curls: 35x13,40x9,7,7
Push-downs w/rope ext.: 50x15,60x10,9,65x7

Tri-set: Hammer Curls, Reverse Curls, Gripper.
40x11,5x15,70x25|40x8,60x12,95x15|35x10,60x11,105x 13

Overall had a great workout especially my forearms and triceps were pumped as hell looking foward to tomorrow gonna be doing shoulders!

[Big Arm Big Pay]

Third Entry

Chest

BB Bench Press: 135x15,185x3,225x1,275x1,295 fail(forced),Wide grip(pinky outside the line) 135x15
Triset-Machine Fly 50x15, Pec Dec 105x12, Incline Fly 25x15
Smith Machine Bench Press 15degree Very Wide grip(Middle finger on line) 135x12,155x12,175x10,195x8
Triset-Pec dec 135x12,Machine Fly(Forearms up) 60x20 Incline Fly 30x15
Hammer Strength Incline 60x12,65x8,70x8,70x8
Quadset-Fly Machine 50x15, Pec Dec 135x8, Incline Fly 25x15, Machine Fly(forearm up) 60x12

[Big Arm Big Pay]

[b]Fourth Entry[b/]

Back

Deadlift: 135x8,185,5,225x5,275x3,315x1(keep in mind even before i stopped lifting i never did deadlifts this is probably the first time i've done them since i was 16-17.)
Pull-ups:8,6,5,4
Seated Close grip Row: 165x12(bad form) Rest strict form 180x4/150x3(dropset),150x7
Pull-overs:65x15,65x15,70x12,75x12
Hyperextensions: 12,12,12,12

Pretty good workout after a new job that works tens everyday!

[Big Arm Big Pay]

Fifth Entry

Shoulders

Arnolds: 35x12,40x12,45x12,50x12
Rear delts on pec dec: 120x10,105x12,90x15
Standing Press on Smith Machine:135x12,155x5,175x2/dropset 135x3
Super set. Side/Front Raises: 15x12,20x12,20x15,25x8
BB Shrugs: 135x15,225x15,15,15, 275x15,15

[Big Arm Big Pay]

Sixth Entry

Bi's/Tri's

Dumbell curl: 30x15,35x12,40x12,45x8,5x2
Decline close grip bench press: 135x15,185x10,205x6,225x4
Hammer Stength seated bicep curl: 84x10(rest pause after 7),79x10,74x10,69x10
Incline Skull Crushers: 70x15, 120x10,120x8
Hammer cable curls w/rope: 100x12,110x10,90x10
Cable pushdowns: 70x10,10,10

[Big Arm Big Pay]

Seventh Entry

Sorry been away from the gym awhile really planning to get back in and kill it

Back

Pull-Ups: 11,9,6,4
Dead-Lifts: 135x5,225x5,315x1,225x4
CG Pull-Downs: 165x11,9,6
DB Rows: 70x10,10,10
Pull-Overs: 80x5,70x8

I was dead at the end of the workout guess thats from not being in the gym for a couple weeks hopefully next time I hit it i'll be able to finish my last exercise lol. BTW pumped I got 11 pull-ups first time in my life.

[Big Arm Big Pay]

Eighth Entry

Shoulders/Abs

DB Shoulder Press: 40x12,60x12,70x5,5,5
DB Rear Delts: 25x12,30x12,35x12,8
Up right Rows: 95x12,105x10,95x12,95x8
Front Raises on Incline Bench w/ bar: 45x12,50x12,55x4
Underhand DB Front Raises: 15x12,20x8
Side Raises: 15x12,20x8,15x10
Shrugs: 55x12,60x12,65x12,70x12,75x12,80x12,85x12(first 5 sets after the 12 I did 8 alternating shrugs on each)
Sit-ups on decline seat: 5x20

[Big Arm Big Pay]

pretty pumped for legs today gonna due a body builders workout

PACO BAUTISTA'S THIGH ROUTINE

EXERCISE SETS REPS

Leg extensions 5 6-20
superset with
Leg curls 5 6-20
Squats 5 6-20
Leg presses 5 15-20
Stiff-leg deadlifts 5 15-20


Going now i'll post after im back plus ill be doing calves.

[Big Arm Big Pay]

Keep in mind that before I post this workout that I woke up at 10am on 4 hours sleep yesterday.... thats right I did legs on no sleep so if you ever complain about doing legs again... kill yourself.... hardest thing i've ever done and thats not an overstatement.

Nineth Entry

I knew there was no way I was going to do all the sets on the workout with no sleep as soon as I started so I did the best I could i'll do the full workout next week.

Leg extensions: 120x12,14,14
superset with
Leg curls: 105x20,120x13,12
Squats: 135x12, 185x10, 205x10, 225x2 failed on the 3rd (keep in mind my legs were on queer street the rest of the workout after the fail!)
Leg presses: 4 45's each sidex12, 6x5, 5x10,10
Stiff-leg deadlifts: 95x12, 115x10,10
Standing calf Raises: 195x13,13,12,12,11,11,10

This workout killed me on no sleep I plan to do 5 sets on everything next leg workout.

[Big Arm Big Pay]

This was done yesterday

Tenth Entry

Bench Press: 135x12,185x10,225x5,245x2
Flyes: 20x15,20,20,20
Incline DB Press: 60x12,70x8,7
Machine Flyes: 135x8,120x9,105x12
Machine Pull Overs: 135x10,10,10
Machine Press: 180x10,8,7

[Donnie_Darko]

Looks great dude and your lifts are beastly for just getting back into it.
Did you stop training Muay Thai?
Im looking to start in the summer.

[Big Arm Big Pay]

Looks great dude and your lifts are beastly for just getting back into it.
Did you stop training Muay Thai?
Im looking to start in the summer.

Ya I stopped im actually looking to get back into it I did it for 15 months 5 days a week 2 hours a day so im pretty knowledgable on the subject if you have any questions and thanks for posting.

[Big Arm Big Pay]

Eleventh Entry

Back/Bi's/Forearms

Pull-ups (shoulder width): 9,8,7,6
Seated Rows (hammer grip): 165x10,10,10,135x 15
Lat pull-downs (hammer grip): 150x10,135x10,10,10
Iso-lateral row machine (did wide grip single armed and close grip single armed super setted): (I think its 5lbs starting): 50x12,60x12,75x12,95x12 (so 8 sets all together)
Machine Pullovers: 135x10,120x10,10,10
Hyper Extensions: 12,10,10,10

Machine curls 75x12,60x12,75x4,50x8
Hammercurls/Reverse Curls/ Grip Machine Tri-set: 35x8,60x12,70x25(ten fast,15 slow)|25x12,50x12, 90x20(12 fast,8 slow)|25x12,50x12, 90x20(12 fast,8 slow)

Plank 45 secs
Left plank 45 secs
Plank 45 secs
Right plank 45 secs
Plank 45 secs

Planks are just to strengthen the core.

[Donnie_Darko]

Ya I stopped im actually looking to get back into it I did it for 15 months 5 days a week 2 hours a day so im pretty knowledgable on the subject if you have any questions and thanks for posting.

Yeah actually im cutting right now but i plan on a clean bulk pretty soon.
But would bulking not be a big disadvantage in Muay Thai?
If i do start training it wouldnt be just for recreation id love to compete in the futer.
Best of luck with the log.

[Big Arm Big Pay]

Yeah actually im cutting right now but i plan on a clean bulk pretty soon.
But would bulking not be a big disadvantage in Muay Thai?
If i do start training it wouldnt be just for recreation id love to compete in the futer.
Best of luck with the log.

I would not be worried at all if I were you at 6'2 what weight class your in it wont matter as long as you move well at that weight and still carry your power.

[Big Arm Big Pay]

Twelveth Entry

Ok so im doing the same leg workout I did last time with a decent amount of sleep

Leg extensions: 120x20, 135x15, 150x11,10,10
superset with
Leg curls: 105x20, 120x20, 135x13,8,8
Squats: 135x15, 185x12, 225x7,7, 245x1 fail on 2
Leg presses: 5 45's each sidex15, 6x10,8,7,6
Stiff-leg deadlifts: 95x15, 125x12, 135x11,9,6
Standing calf Raises: 215x14,13,11,11,11,9

Had a great workout my legs feel dead did so much more than last time.

Also today started a multi-vitamin,protein, and creatine. Hopefully i'll pack some muscle on quicker with getting to the gym everyday.

[Big Arm Big Pay]

Thirteenth Entry

Chest/Tri's/Abs

15 degree Smith Wide Grip Bench Press: 135x15, 225x7, 245x5, 275x1,1,1
Incline Flys: 20x20, 25x15,15,12
Decline Bench Press: 135x15, 175x11, 185x4
Cable Cross overs(bottom): 40x15, 50x14,10 (top) 50x14,13,11

Push-downs w/rope: 60x15, 65x10, 60x10
Over head single DB ext.: 20x20, 25x16, 30x9 (failed on last each arm)

Sit-ups: 6x25 on decline

[Big Arm Big Pay]

Fourteenth Entry

Bi's/Tri's/Forearms

Alt DB Curls: 25x15,30x12,35x12,40x9,45x7
Bench Dips: Bwx25,45x20,20,20,17
Machine Curls: 74x12(close),(Alt wide)45x7, 74x10, 35x8, 74x7, 35x8
Cable Tricep ext. superset w/ overhead ext.: 70x12,80x5 (dropset 60x8),60x10|70x10,60x10,10
Cable Curls: 110x8,90x13,12,11
Machine Tricep ext. superset w/ machine curls(different machines) 60x12,12,12|50x12,12,9(biceps were dead couldn't feel the lift would just see the weight not all the way raised lol)
Hammer curls superset w/ DB overhead ext.: 40x10,10,10,10|15x20,20x15,25,12
Reverse Curls: 60x10,50x12,12,12
Grip Machine: 90x25,20,20,20,20

I just noticed I did over 40 sets for this workout thats just insane...

[Big Arm Big Pay]

Fifthteenth Entry

Shoulders

DB Press: 60x12, 75x8,7,7
Front Raises:20x12,12,12,12
Machine side Raises: 60x20,80x15,15,15
DB rear Delts: 25x12, 20x12, 25x12,12
Machine Military Press: 120x10,130x8,8,8
Upright Rows: 45x20 (one wide one close) 65x15(close),75x12(close),75x12(wide)
BB Shrugs: 135x15,185x15,205x15,225x15,245x15,275x15,295x15

[Big Arm Big Pay]

Monday I went to a boxing gym and got worn out there did some calisthenics and alot of bag work.


Sixteenth Entry

Back

Pull-ups: 14,9,6,6
Wide grip seated rows: 135x12,150x12,12,10
Hammer Strength Lat pulldowns: 140x12,160x12,12,12
BB Rows: 135x12,185x5,155x10
Pull-overs: 135x15,12,10
Hyper Extensions: 10,12,10

Plank 60 secs
Left plank 60 secs
Plank 60 secs
Right plank 60 secs
Plank 60 secs

[Big Arm Big Pay]

Seventeenth Entry

Chest

Bench press: 135x15, 225x8,6,6,3
Pec Dec: 120x15, 135x10,12,10
Incline DB: 70x8,7 fail on 8,7 fail on 8
Cable Crossovers: 50x12,12,57.5x12,12
Machine Chest Press: 185x10,190x7

[Big Arm Big Pay]

Eighteenth Entry

Legs

Leg extensions: 120x20, 135x20, 150x16,15,14
superset with
Laying Leg curls: 80x20, 90x20, 100x12,10,13
Squats: 135x20, 165x20, 135x6 (wrist started hurting)
Machine Leg presses: 175x20, 185x20, 195x20, 205x20
Standing Leg Curl: 35x20, 45x20
Standing calf Raises: 215x15,12,13,11,9

[Big Arm Big Pay]

Nineteenth Entry

Shoulders

Standing shoulder press on smith: (weight on bar is listed dunno what starting weight is) 50x12, 70x12, 90x12, 110x12, 140x4
DB Side Raises: 10x12,15x12,20x12,25x12,30x8
DB Front Raises: 10x12,15x12,20x12,25x12,30x11
Rear Delts on Pec Dec: 120x12(machine messed up)
DB Rear Delt: 15x12,20x12,25x12,30x12,30x12
DB Shoulder Press: 50x12,60x12,50x6(didn't fail just knew my shoulders were cooked)
DB Shrugs: 75x12 (Eight sets)

Edit:

Sit-ups: 4 sets of 25

[Big Arm Big Pay]

Twentieth Entry

Back

This was yesterdays workout!

Rear Lat Pulldowns: 105x12, 135x12, 165x11, 180x10
DB Rows: 65x12,12,12
Close Grip Pulldowns: 135x12, 150x12, 165x9, 180x7
BB Rows: 135x12, 145x12, 155x12, 165x12
Pull-overs: 120x12,12,12,12
Hyper Extensions: 12,12,12,12

Plank 65 secs
Left plank 60 secs
Plank 60 secs
Right plank 60 secs
Plank 75 secs




Doing chest today about to leave in a few mins ill post when im back

[Big Arm Big Pay]

Twenty First Entry

Chest
*Sore Shoulders (DOH!)
*First day ever that I haven't started with a press for chest day (Fun fact lol)


Cable Crossovers: 30x12, 60x12, 70x10
Pectoral fly Machine: 60x12, 80x12, 95x12, 110x12
BB Bench: 135x20, 15, 20 (big rest), 14
Incline Flys: 20x12, 12, 12, 12
Single DB press: 40x15, 45x15, 50x12, 55x10
Pec Dec(Different than above):135x9, 110x12,12

[Big Arm Big Pay]

Hey sorry I haven't really updated this because I haven't been working out truth is last saturday I broke up with my girlfriend and got really depressed.
I didn't work out the whole week and over the weekend I went camping now that I've had a week to mourn and relax i'll get back to proper form going to do chest today my new routine since I don't have a girl anymore will be as follows.

Monday: Chest
Tuesday: Back
Wednesday: Legs
Thursday: Shoulders
Friday: Arms

going to hit the chest now i'll post it up once I get back

[Big Arm Big Pay]

Twenty Second Entry

Chest

WG BB Bench: 45x20, 135x12, 225x7, Regular Grip 275x2
Incline Flys: 25x,15, 15, 15, 15
WG °15 Smith machine: 45s each sidex12, 70sx10, 80sx8, 90sx5
Pectoral Fly Machine: 105x13, 11, 9, 8

Abs

Sit ups
30, 30, 30, 35