MountainGoat's Workouts and BS

[Mountain_Goat]

Holla Mr Goat! Working late must be in the air this week....I was at it until about 8pm last night (and I start around 6:30am!!). Hang in there! Still great workouts coming out, even with your fogginess!

Those nights throw me off every time. It doesn't happen often. Our production software upgrades start at midnight of the server timezone we are working on. It didn't fly do to approvals not going through. But I waited until the last minute to call it cancelled. So my Monday was 5am (I get on the treadmill with my coffee....) until about 12:30am Tuesday....then woke up at 5am again....but did manage to sleep until about 7 after going back to sleep. LOL...I'm still a little off today but better. I'm too old for this crap.

[Mountain_Goat]

still kind of off today but I got a back workout in...

Rack Deads...lower rack to well below the knees and went lighter

1x18@315lbs warmup
1x11@405lbs
1x10@405lbs
1x9@495lbs
1x8@495lbs

V-Handle High cable Pulls
1x12@110lbs stack
1x11@120lbs stack
1x10@130lbs stack
1x9@140lbs stack

Machine rows
1x12@120lbs stack
1x11@130lbs stack
1x10@140lbs stack
1x9@150lbs stack

Newton Lat Machine
1x12@160lbs stack
1x11@170lbs stack
1x10@180lbs stack
1x9@190lbs stack


Machine hyperextensions
1x18@220lbs stack
1x15@230lbs stack
1x13@240lbs stack
1x12@250lbs stack

done....

[Mountain_Goat]

Did some shoulders today

Paramount press machine
1x18@90lbs plates warmup
1x12@110lbs plates
1x11@140lbs plates
1x10@160lbs plates
1x9@180lbs plates....could be a PR. don't remember

Side Lateral Machine
1x14@80lbs stack
1x12@100lbs stack
1x11@100lbs stack
1x9@100lbs stack

Reverse pec dec rear delts
1x12@120lbs stack
1x11@130lbs stack
1x10@140lbs stack
1x9@150lbs stack

smith shrugs
1x12@270lbs plates
1x11@270lbs plates
1x11@270lbs plates
1x10@270lbs plates...

tried some upright rows on this but it didn't feel right...

DB Front Raises
1x12@35lbs DBs
1x11@35lbs DBs
1x11@35lbs DBs
1x10@35lbs DBs

did some abs...


done....

[Mountain_Goat]

quick but good hams and calves today....been crazy busy at work this week...today is no exception. But hey it's Friday...94 degrees tomorrow!!!! Arms at the gym tomorrow.

Ya'll have a nice weekend!

[JHICKS3301]

Any work being done in here!?

[Mountain_Goat]

Any work being done in here!?

holy fuggin sheet!!! Look who's 2 years late to the party? Oh yeah Son...we do work in hur...

How the flock are ya? Good seeing you around these parts Brutha Hicks! How's life as a Rock Star treatin ya?

[Mountain_Goat]

good arms day

Biceps
Close Grip EZ bar curls
1x18@85lbs warmup
1x12@95lbs
1x10@105lbs
1x9@115lbs
1x7@125lbs

Wide Grip.....same bar...
1x12@65lbs
1x11@75lbs
1x10@85lbs
1x9@95lbs

Machine Preacher Curls
1x11@90lbs stack
1x10@95lbs stack
1x9@100lbs stack
1x8@105lbs stack

DB Concentration Curls
1x12@30lbs DB
1x11@35lbs DB
1x11@35lbs DB
1x9@40lbs DB

Triceps
V-Bar Cable Press Down
1x18@90lbs stack warmup
1x14@120lbs stack
1x12@130lbs stack
1x11@140lbs stack
1x11@150lbs stack

Seated DB Extensions
1x11@80lbs DB
1x10@85lbs DB
1x9@90lbs DB
1x8@100lbs DB

Machine Dips
1x13@270lbs stack
1x12@300lbs stack
1x11@315lbs stack
1x11@330lbs stack

DB straight arm kickbacks
1x12@35lbs DB
1x11@40lbs DB
1x10@45lbs DB

Various forearm machine exercises.

91 degrees already at 11am-ish...going to do some yard work and try to get rid of my farmers tan.

[storm1507]

100 pages...congrats.

Huge curls and tri work man.

[Mountain_Goat]

100 pages...congrats.

Huge curls and tri work man.

Thanks Brutha!! It was a pretty good day.

Going to hit some chest today.

[Mountain_Goat]

did me some chest....

Paramount Chest Press
1x20@90lbs plates warmup
1x12@230lbs plates
1x11@250lbs plates
1x10@270lbs plates
1x9@290lbs plates

Incline Smith
1x13@140lbs plates
1x12@160lbs plates
1x10@180lbs plates
1x8@200lbs plates

pec dec
1x13@170lbs stack
1x12@180lbs stack
1x12@190lbs stack
1x11@200lbs stack

Incline DB flies
1x12@50lbs DBs
1x11@55lbs DBs
1x10@60lbs DBs
1x9@65lbs DBs

whew,...that was all I had today...working late tonight...I mean like 3am late...I'll hot the hamster wheel and the gym sometime tomorrow when I'm awake and alive...

[Mountain_Goat]

did back yesterday and quads today...neither very epic. I'm still in a bit of a fog from the late night work on Monday night/Tuesday morning. 2 days off work Thursday/Friday with my kiddo. I'll get my gym time in but plan on doing some fun stuff with her.

[SasaAndWendy]

Sounds like a lovely time ahead with your kiddo! Have a great time!

[Mountain_Goat]

made it to the gym before chilaxin with my kiddo.

Shoulders

DB laterals
1x20@20lbs DBs warmup
1x11@30lbs DBs
1x10@35lbs DBs
1x9@35lbs DBs
1x8@40lbs DBs

Paramount press
1x14@90lbs plates
1x13@110lbs plates
1x12@130lbs plates
1x11@140lbs plates
1x10@160lbs plates

DB Rear Laterals
1x12@30lbs DBs
1x11@35lbs DBs
1x10@40lbs DBs
1x9@45lbs DBs

Cable Upright Rows
Light with a high (above my head) range of motion
1x15@80lbs stack
1x13@95lbs stack
1x12@95lbs stack
1x12@95lbs stack

Machine Side Laterals
1x12@80lbs stack
1x11@90lbs stack
1x10@100lbs stack
1x9@100lbs stack

done

happy Thursday!

[Mountain_Goat]

hit the gym for some arms today...I'll post it a little later. Happy Friday!!

[doindbt]

*strolls in whistling innocently, raids fridge, leaves dirty dishes everywhere, steals prOn stash, strolls out*

[Mountain_Goat]

*strolls in whistling innocently, raids fridge, leaves dirty dishes everywhere, steals prOn stash, strolls out*

SPANK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!

[doindbt]

SPANK!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!

Ohhhhh baby...you know what I like.

[Mountain_Goat]

Ohhhhh baby...you know what I like.

ooooooooooooohhhhhhhhhhhhhhhhhhh yeah

[Mountain_Goat]

guess I never got around to posting yesterday...

Biceps

EZ Bar Curls Narrow Grip
1x18@75lbs warmup
1x11@95lbs
1x10@105lbs
1x9@115lbs
1x8@125lbs

BB Curls Wide Grip
1x12@75lbs
1x11@85lbs
1x10@95lbs
1x9@105lbs

Machine preacher curls
1x13@70lbs stack
1x12@75lbs stack
1x11@80lbs stack
1x9@90lbs stack

Triceps

Rope Cable Press Downs
1x18@80lbs stack warmup
1x11@100lbs stack
1x10@110lbs stack
1x9@120lbs stack
1x8@130lbs stack

Machine extensions....
this is the one where you can't read the plate numbers...
1x12@fk if I know
1x12@fk I still don't know
1x11@geezus I wish someone had a white sharpie
1x10@ok done....but know idea what I did...LOL

Machine dips
1x11@190lbs stack
1x10@200lbs stack
1x9@210lbs stack
1x8@220lbs stack

did 8 sets on the forearm machine

happy saturday!!!

quick hams and calves later today....Father Daughter Princess Ball tonight!

[Mountain_Goat]

holy french fries!!! 100 degrees yesterday and 101 so far today. yeowza!!!!

Thanks goodness the AC in the gym was working...

Did some chest

Hammer Strength Seated Press
1x20@90lbs plates
1x18@180lbs plates warmups
1x12@230lbs plates
1x11@250lbs plates
1x9@270lbs plates
1x8@290lbs plates
1x8@310lbs plates

Incline Smith Machine
1x12@140lbs plates
1x11@160lbs plates
1x10@180lbs plates
1x9@200lbs plates
1x7@220lbs plates

Pec Dec
1x14@160lbs stack
1x12@180lbs stack
1x11@190lbs stack
1x10@200lbs stack

Incline DB Flies
1x11@60lbs DBs
1x10@65lbs DBs
1x9@70lbs DBs
1x8@75lbs DBs

Various AB exercises....8 sets...

done

[Mountain_Goat]

knees are a little sore today so I went lighter...

Quads...

Squats
1x18@135lbs warmup
1x12@225lbs
1x10@245lbs
1x9@265lbs
1x8@285lbs

Leg Extensions
1x12@180lbs plates
1x11@205lbs plates
1x10@230lbs plates
1x10@255lbs plates

Strive Leg Press
1x13@450lbs plates
1x12@540lbs plates
1x11@630lbs plates
1x10@720lbs plates

single leg extension machine
1x12@60lbs stack
1x11@70lbs stack
1x10@80lbs stack
1x9@90lbs stack



that's all folks...

[SasaAndWendy]

I'll take one of your 100 degree days! Just one, though.

Holy crap on your 720lb leg press! What's wrong, they didn't have 800? ;-) Rock on!

[Mountain_Goat]

I'll take one of your 100 degree days! Just one, though.

Holy crap on your 720lb leg press! What's wrong, they didn't have 800? ;-) Rock on!

We will have another one on Friday and it looks like over the weekend as well....50's this morning and LOW 70's today...I'll take the change.

[Mountain_Goat]

I left my old free bb.com straps at the gym a week ago and they walked away...imagine that...bought new straps...gloves.,,and some Versa Grips.

Did back today and tried out the Versa Grips...I'm a believer!

Seated Cable Rows
1x20@100lbs stack warmup
1x12@160lbs stack
1x11@170lbs stack
1x10@180lbs stack
1x9@190lbs stack

Rack Deads
1x13@315lbs
1x11@405lbs
1x10@495lbs
1x8@585lbs Nice! I likey!

Newton lat machine
1x12@170lbs stack
1x11@180lbs stack
1x10@190lbs stack
1x9@200lbs stack

DB rows
1x11@90lbs DB
1x10@100lbs DB
1x9@110lbs DB
1x8@130lbs DB oh hell yeahz!

Lower Back Extension Machine
1x12@230lbs stack
1x12@240lbs stack
1x12@250lbs stack
1x11@260lbs stack

good workout.

Cooler weather here today...I love the change....

[Mountain_Goat]

hit some shoulders

Paramount Press
1x18@90lbs plates warmup
1x14@110lbs plates
1x12@130lbs plates
1x11@140lbs plates
1x9@160lbs plates
1x8@180lbs plates whew...that **** was heavy!

Reverse pec dec rear delts
1x14@110lbs stack
1x12@130lbs stack
1x11@140lbs stack
1x10@150lbs stack

Side lateral machine
1x13@80lbs stack
1x12@90lbs stack
1x10@100lbs stack
1x9@100lbs stack

Cable Upright rows
1x11@80lbs stack
1x10@90lbs stack
1x9@100lbs stack
1x8@110lbs stack

8 sets various ab exercises...

done

[Mountain_Goat]

crazy busy day...did manage to get in some hams and calves

SLDL
1x18@135lbs warmup
1x11@155lbs
1x10@175lbs
1x9@195lbs
1x8@215lbs

lying leg curls
1x12@130lbs stack
1x11@140lbs stack
1x9@150lbs stack
1x8@160lbs stack

seated leg curl machine
1x12@110lbs stack
1x11@120lbs stack
1x10@130lbs stack
1x9@140lbs stack

Calves

Standing calf raise
1x12@240lbs stack
1x11@270lbs stack
1x10@300lbs stack
1x10@330lbs stack

seated calf raise
1x13@90lbs plates
1x12@100lbs plates
1x11@110lbs plates
1x10@120lbs plates

had to get back to a meeting....

Happy Friday!!

[storm1507]

It looks like you've put the versa grips to good use. I've heard plenty of great things about them.

I've started a new sponsored log (BSN's EvoTest) after taking some time away from here. So, I should be back around more often.

Stop by when you get a chance.

http://forum.bodybuilding.com/showth...hp?t=145880763

[Mountain_Goat]

It looks like you've put the versa grips to good use. I've heard plenty of great things about them.

I've started a new sponsored log (BSN's EvoTest) after taking some time away from here. So, I should be back around more often.

Stop by when you get a chance.

http://forum.bodybuilding.com/showth...hp?t=145880763

Yo Stranger!!!

Good deal....I'm there man....

Let's get the party started!

[Mountain_Goat]

good arm day....

Biceps

EZ Curl Bar
1x18@75lbs warmup
1x12@85lbs
1x11@95lbs
1x10@105lbs
1x9@115lbs
1x8@125lbs

Machine Preacher Curls
1x12@70lbs stack
1x11@75lbs
1x10@80lbs
1x9@85lbs

Incline DB curls
1x12@30lbs DBs
1x11@35lbs DBs
1x10@40lbs DBs
1x10@45lbs DBs

DB Concentration curls same weight each time...short rest period between sets
1x12@30lbs DB
1x11@30lbs DB
1x10@30lbs DB
1x9@30lbs DB

Triceps

EZ Bar Cable Press downs
1x20@80lbs stack warmup
1x13@120lbs stack
1x12@130lbs stack
1x11@140lbs stack
1x10@150lbs stack

Seated DB Behind the head extensions
1x12@75lbs DB
1x11@80lbs DB
1x10@85lbs DB
1x10@90lbs DB
1x9@100lbs DB

Machine dips
1x13@200lbs stack
1x12@210lbs stack
1x10@220lbs stack
1x9@220lbs stack

One hand Cable Kickbacks
1x12@25lbs stack
1x11@30lbs stack
1x10@35lbs stack
1x8@40lbs stack

various wrist curl machine exercises...

done....going to go mow the yard before it hits 100 degrees...

Stay cool ya'll!

[Mountain_Goat]

Chest a little later today at the gym....Monday....back to reality....

Cheers!!