Metabolic repair Journal

[dungeonmistress]

3/25 - quads hams calves. after not getting to bed last night until after 2, training was just a little bit hard today. had the day off of work i got to train earlier at least.

squats 135 145 155 165
thrust 50
hack squats 90 110 140 160
leg press 180 360x3
leg extensions 105x3 115(?)

reverse hacks 90 110 140 160
stl 135 145x3
weighted hypers 55
lying angled leg curl 30 50 35 40

[dungeonmistress]

3/27 pecs delts triceps. boy am i an idiot, for some reason i thought i was doing biceps today and actually did 4 sets of curls before i figured out i fcked up.

bench 95 105 115x2
incline db press 45
incline bb press 85 95x2 105
incline smith 95 100 110x2

seated db delt press 27.5 30x3
arnolds 27.5
1 arm upright rows 20
seated front db raise 10 12.5x3
lateral raise 10 12.5 15x2

behind neck db extension 45
french press 50
kickbacks 25 27.5x3
overhead triceps machine 30 35 40 45
rope pushdowns 30

[dungeonmistress]

3/28 - back and biceps. sort of an empowering day. met a lot of cool people. thinking about doing another bulk/strength cycle.

1 arm rows 55
t bar row 75 80x3
low pull hammer lat 70x2 80x2
counterbalance pull-ups 30
cable rows 90x2 105x2
wide grip pulldowns 90x2 105x2

ez bar curls 50 55 or 60x3
seated curl 20 22.5x3
incline curl 20
preacher curl 35

hammer curl ss/reverse db curl 20/7.5
skipped bb wrist curls because outer right wrist is aching and a bit swole

[dungeonmistress]

3/29 quads hams calves

squats 135 155 165 170
thrusts 70 90 110x2
hacks (2 sets wide, 2 sets narrow) 135 155
leg press 180 270 290x3
leg extensions 90 105x2 120
reverse hacks 90 140 160 180
stl 135
weighted hypers 55
lying leg curl 40

donkey calf 400
seated calf 80

[dungeonmistress]

3/31 - pecs delts triceps. what a dumb ass i am. i was on vacation last week and was zoned out, forgetting that today is a holiday. i got up early and went to work for nothing lol.

bench 95 105 115 120
incline db press 45 50x3
smith incline 95 105 115 120
hammer incline 70 80x3

seated db press 30 35 40x2
arnolds 30
1 arm upright row 20 22.5x3
lateral raise 15 17.5 20x2
hammer military 70

close grip bench 85
behiind neck 2 handed db extension 45
french press 50
machine dips 95 105 115x2
cable pushdowns 30 40 45x2

[dungeonmistress]

4/1 back biceps and forearms

1 arm row 65
hammer low row 70 80 90 95
t bar row 75 85 100 90
cable row 90 105 120x2
wide grip pulldowns 90 105 120 105
counterbalance pull ups - 30 lb plate

ez bar curls 60
seated db curls 22.5 25 27.5x2
preacher curls 50 60x3
incline curl 20 22.5x3

hammer curl 22.5 25x3
reverse db wrist curl 10
can't do regular wrist curls on account of the stupid right wrist.

[dungeonmistress]

4/2 - quads hams glutes calves

squats 145 155 175 180
thrusts 90 110x3
hack squats knees together 90 110 130x2
leg press 180 270 290 300
leg extension 75 90 105 120

reverse hacks 90 140 160 180
weighted hypers 65
stl 135 145 155x2

donkey calf 400
seated calf 70

[dungeonmistress]

4/4 pecs delts triceps. i'm thinking this push pull leg training may be a bit too much

incline db press 45 50x3
incline bb press 85 90x3
hammer incline 70 80x3
smith incline 115 125 130x2

seated db delt press 30 35 40x2
arnolds 30
seated db front raise 15
lateral raise 20
upright 1 arm db row 22.5
standing db press palms facing each other 15 20 25

behind neck db extension 45 50x3
db french press 20
overhead triceps 40
machine dips 95 105x3
ez bar french press 50
cable pushdowns 40 50 40x2

[dungeonmistress]

4/5 - back biceps forearms

1 arm rows 50 65 70x2
t bar row 75 85 95x2
hammer row 90x2 100x2
counterbalance pull ups - 30 lbs, 8, 8, 9, 10 reps
cable rows 90 105 120x2
wide grip pulldowns 90 105 120x2

ez bar curls 55 60 65x2
seated db curls 22.5 25 27.5x2
hammer preacher 45
concentration curls 22.5

hammer curls ss/reverse db curls 22.5/7.5

[dungeonmistress]

4/6 quads hams glutes calves i think these push pull legs workouts are taking up too much time - by the time i'm working the third body part i'm pretty wiped. i think i'm gonna go back to 2 parts a day training 4 days in a row instead of 2 on 1 off.

squats 155 165 135deepx2
thrusts 70 80 90x2
hacks 90 110 135 145
leg press 270 320 360x2
leg extension 75 90 105 120

stl 135 145 155x2
weighted hypers 55
reverse hacks 90 140 160 180
leg curls 45

donkey calf 400
seated calf 80

[dungeonmistress]

4/8 - pecs biceps forearms

bb bench 95 105 115 120
incline db press 45
incline bb press 95
incline smith 95 105x3
hammer incline 70

ez bar curls 55 65x3
seated db curl 22.5 25x3
hammer preacher 35 40 42.5x2
incline curls 20
concentration curls 17.5

hammer curls ss/reverse db curls 22.5/7.5

[dungeonmistress]

4/9 quads and calves

deep squats 135 145 155 145
thrusts 90x2 110x2
sissy squats 45 55x3
hacks knees together 90 110 130 140
leg press 270 320 340 360

donkey calf 400
seated calf 80

[dungeonmistress]

4/10 back and triceps

1 arm row 60
t bar row 75 85x3
hammer low row 90
cable row 90 105 120x2
counterbalance pull-ups - plate 30
wide grip pulldowns 90 105x3
shrugs 70

close grip bench 75 85 90 95
skull crushers 50
behind neck 1 arm extension 40 45x3
behind neck cable extension 30x2 40x2
cable pushdowns 40
machine dips 90 105x3
kickbacks 25 27.5x3

[dungeonmistress]

4/11 delts and hammies

seated db delt press 30 35 40x2
arnolds 30
seated db front raise ss/1 arm db upright rows 10/20 15/20x3
standing palms facing inward db press 17.5 20 22.5x2
lateral raise 20

reverse hacks 140 160 180 200
stl 135 145 150 155
weighted hypers 50
lying leg curl 45 50x3
outer thigh 90 110x3
inner thigh 110 115 120 130
leg extensions (cuz i forgot to do em on quads day) 90 105 120x2

[dungeonmistress]

4/13 pecs biceps forearms

bb bench 95 105 115 120
incline db press 45 50x3
incline bb press 75 85 90 95
hammer incline 70 80 90 95

ez bar curls 55 60 65 70
seated db curls 22.5 27.5x2 25
incline db curls 20 22.5x3
hammer preachers 35 40 45x2

hammer curls ss/reverse db curl 22.5/10
wrist curls 35 (20 reps/set)

[dungeonmistress]

4/14 quads and calves

squats 145 155 175 155
thrusts 90 110 130 140
hack squats 90 140 160 180
sissy squats 60 lb dumbbell
leg press 180 270 360x2
inner thigh 90 110 130x2
leg extension 90 105 120x2

standing calf raise ran the rack to 320
seated calf raise 70 75 80x6

[dungeonmistress]

4/16 back and triceps Today I did 10 reps for a couple of sets sometimes then kicked weight up and did 8 reps, sometimes i did 8 across the board.

1 arm db rows 65 70x3
hammer row 90 100 110x2
counterbalance pull ups 30 lbsx3 15 lbs
t bar row 75 80 85 90
cable row 90 105 120x2
wide grip pulldowns 90 105 120x2
hammer shrugs 180

close grip bench press 95 100 105x2
behind neck db extension 45x2 50x2
db french press 20 22.5x3
kickbacks 30
machine dips 90 105 120 135
pushdowns 40 50 52.5 55

[dungeonmistress]

4/17 - delts and hammies

seated db delt press 30 35 40x2
arnolds 30
seated front db raise 15
standing db press 22.5 25 27.5x2
upright rows 50
lateral raise 20

stl 135 145 155 165
reverse hacks 140 160 180 200
weighted hypers 60
leg curl 50

can't wait til my magnetic weenie weights get here next week. i'm definitely ready to go up in many upper body exercises, except not by a whole 5 lb jump using dumbbells.

[dungeonmistress]

4/19 pecs biceps forearms

bb bench 115 125 130 135
incline db press 45 50x3
incline bb press 85 95 100x2
incline smith press 115 135x3

ez bar curl 55 60 65x2
seated db curl 25 27.5x3
hammer preacher 35 40 45x2
incline curl 22.5 25x3

hammer curl ss/reverse db curl 22.5/10 25/10x3
bb wrist curls 40 (20 reps per set)

[dungeonmistress]

4/20 - and a happy 420 to everyone!!! i went and got mine after i was done training quads n calves.

squat 135 155 165 185 190
thrusts 90 110x3
hack squats 90 140 180 200
sissy squats 60
leg press 270 360 380 410 430
inner thigh 110 130x3
leg extension 105 120x3

standing calf 320x4 340x4
hammer calf 90 180 270x6

[dungeonmistress]

4/21 back and triceps

1 arm rows 65 70x3
t bar row 85 90 95 100
hammer row 100 110 115 120
counterbalance wide grip pull ups plate 15x3 plate 25
cable rows 105x2 120x2
wide grip pulldowns 90 105 90x2

close grip bench 95 100 110x2
behind neck db extension 45 50x3
kickbacks 25 27.5x3
db french press 20 22.5x3
machine dips 105 120x3
cable pushdowns 40 50 52.5x2

[dungeonmistress]

4/22 delts and hammies

seated db delt press 35 40 45x2
arnolds 30
standing db delt press 25 27.5x2 30
1 arm db upright row 20 22.5x2 25
seated front db raise 10 15x3
lateral raise 20

reverse hacks 90 180 200 250
stl 135 145 155 165
weighted hypers 65
leg curl 50

[dungeonmistress]

4/24 pecs biceps forearms - first session with my magnetic weenie weights; they served me well

bb bench 115 125 135x2
incline db press 45 50 52.5x2
incline bb press 95 100 105x2
smith incline 135

ez bar curl 60 62.5 65x2
seated db curl 25 27.5x3
hammer preacher 45 47.5 52.5x2
incline curls 25 27.5x3

hammer curls ss/reverse db curl 25/7.5
bb wrist curls 45 (15-20 reps per set)

[dungeonmistress]

4/25 quads and calves

squats 155 165 175 185 195
hack squats 140 160 180 200
thrusts 90 110 130 140
sissy squats 65
leg press 270 360x2 270 (20 reps)
inner thigh 110 130x3
leg curl 90 105 120x2

hammer calf 270x4 290 310x3
seated calf 80x3 90x5

[dungeonmistress]

4/26 back and triceps

1 arm rows 65 67.5 70x2
t bar rows 75 85 95 100
hammer row 100 110-x2 105
cable row 90 105 115x2
counterbalance pull ups - 1st plate, 1st plate+5x3
wide grip pulldowns 90 105 115x2
shrugs 90 110 130x2

close grip bench press 95 105 110x2
behind neck db extension 45 50 51.25 52.5
db french press 20 21.25 20x2
kickbacks 25
pushdowns 40 50x3
machine dips 90 105 120x2

been eating 1600 calories a day, up a little from the 1500 i was at for the past 3 weeks. i don't feel any porkier, as a matter of fact, i feel leaner. go figure.

[dungeonmistress]

4/27 delts and hammies

seated db press 35 40 45x2
arnolds 30 32.5 35x2
standing db press 25 27.5 30x2
close grip upright rows ss/seated front db raise 50/12.5 52.5/15 55/15x2
lateral raise 20

stl 145 155 165 170
weighted hypers 65
leg curls 50
standing outer thigh - i forget the weight lol
reverse hacks 140 160 200 210

[dungeonmistress]

4/29 - pecs, biceps, forearms

incline db press 45 50 52.5 55
bb bench 115 120 125 130
incline bb press 95 100 105x2
incline smith press 115 120x3

ez bar curl 60 62.5 65 70
seated db curl 25 27.5x3
incline curl 25 27.5x2 25
hammer preacher 45 50x3

hammer curl ss/reverse db curl 25/10
bb wrist curl 50

[dungeonmistress]

4/30 quads and calves - it was a million degrees here and of course i had the most grueling workout of all to do. i give myself credit for just showing up.

squats 145 165 185 190
thrusts 90 110 140 160
sissy squats 65
hack squats 90 140 160 180
leg press 180 270 290x2
leg extensions 105 120x3
inner thigh 120 130x3

hammer calf 270 290 310 320x5
seated calf 75 80x7

[dungeonmistress]

5/1 - back and triceps

1 arm row 65 70 72.5x2
hammer low pull row 90 100x3
t bar row 75 85x3
cable row 90 115 125x2
wide grip pulldowns 90 115 125 130
shrugs 90 140x3

close grip bench 95 100 105x2
behind neck db extension 45 50 52.5 55
db french press 20 21.25 22.5x2
kickbacks 25 27.5x3
machine dips 90 115 130x2
cable pushdowns 60 70 80 90

[dungeonmistress]

5/5 - pecs biceps forearms

bb bench 115 125 130 135 140
incline db press 45 50 55 57.5
incline bb press 95 100 105 110
incline smith press 115

ez bar curl 60 62.5 65 70
seated db curl 25 27.5 30x2
hammer preacher 45 50x3
incline db curl 25 27.5x3

hammer curl ss/reverse db curl 27.5/10
bb wrist curl 55