ILLUSION818's Journey To Mount Olympus (Workout Log)

**ILLUSION818** · 04-29-2012, 06:23 PM

4/29

Arms/Cardio

Alternating Dumbbell Curls

45x12
45x12
45x12
Burnout 30x8*

Hammer Curls

55x12
55x12
55x12
Burnout 30x8

Dumbbell Preacher Curl (single arm)

25x12
25x12
25x12
15x8

2 Hand Extension

65x12
70x12
70x10 headphones fell off
50x6
40x6

Rope Slow

100x12
110x12
110x12
80x12
50x12

Triangle close grip

150x12
180x12
180x12
110x12
60x20

**ILLUSION818** · 05-01-2012, 12:03 PM

5/1

Shoulders/Traps/Abs

Arnold Press

50x12
50x7; 40x5
40x12

Rotator Cuff

15x30
15x30
15x30

Military Press

100x12
100x8 ; 45x15
100x12

One Arm Cable Lateral Raises

40x12
40x15
40x15

Standing Barbell Front Raises

70x12
70x12
70x12;50x15

Barbell Shrugs

315x7
275x18
295x12

Standing Bent Over Delt Flys (no rest between)

40x12
35x12
30x12
25x12

**ILLUSION818** · 05-03-2012, 12:17 PM

5/3

Back/Abs

Deadlift

Warmup: 135x12
335x4
345x4
365x1*
355x2

T-Bar Row

190x12
190x12
190x12

Wide Grip Lat Pulldown

180x12
180x12
180x12

Low Cable Row

180x12
180x12
180x12

Close Grip Pulldown

150x12
150x12
150x12

**ILLUSION818** · 05-04-2012, 04:21 PM

5/4

40 seconds between each set*

Chest/Cardio

Incline Bench

135x12
145x9
135x6
135x9

Flat Bench

135x12
135x9
135x11

Incline Machine Press

130x12
130x12
130x12

Flat Fly (slower and deeper than before)

42.5x12
42.5x12
42.5x15
20x12

Low Cable Fly

60x12
50x12
50x15
Burnout: 40x12

**ILLUSION818** · 05-05-2012, 02:27 PM

5/5

Legs

Squats

Warmup: 135x12
255x12
255x12
225x12
225x12

Leg Press

450x12
450x12
450x12

Seated Calf Raises

135x till failure
135x till failure
135x till failure

Leg Curl Machine

150x12
150x12
150x12

Leg Extension Machine

225x15
225x15
225x15
105x12

**ILLUSION818** · 05-08-2012, 10:07 AM

Missed 2 days due to fever. Still a little sick.

**ILLUSION818** · 05-08-2012, 11:43 PM

5/8

Got a little fever*

Arms/Cardio

Alternating Dumbbell Curls

45x12
45x12
45x12
Burnout 30x8*

Hammer Curls

55x12
50x12
50x12
Burnout 30x8

Dumbbell Preacher Curl (single arm)

25x12
25x12
25x12
15x12

2 Hand Extension

70x12
70x12
70x12
50x8

Rope Slow

110x12
110x12
110x12
70x50

Triangle close grip

180x12
180x12
180x12
110x12
60x50

**ILLUSION818** · 05-10-2012, 09:36 PM

5/10

Shoulders/Traps/Abs

Arnold Press

45x12
40x10
35x20

Rotator Cuff

17.5x30
17.5x30
17.5x30

Military Press

100x12
100x10
100x13; 50x20

One Arm Cable Lateral Raises

50x12
40x12
40x12

Standing Barbell Front Raises

70x12
70x12
70x12

Barbell Shrugs

275x12
275x12
275x15

Standing Bent Over Delt Flys (no rest between)

40x12
35x12
30x12
25x12

**ILLUSION818** · 05-11-2012, 06:58 PM

5/11

Back/Abs

Deadlift

Warmup: 135x12
335x4
345x3
355x1 (almost got 2)
365x1

T-Bar Row

190x12
190x12
190x12

Wide Grip Lat Pulldown

180x12
180x12
180x12

Low Cable Row

180x12
180x12
180x12

Close Grip Pulldown

150x12
150x12
150x12

**ILLUSION818** · 05-12-2012, 09:09 PM

5/12

40 seconds between each set*

Chest/Cardio

Incline Bench

135x12
135x11
135x8
135x8 or 10

Flat Bench

135x12
135x9
135x9

Incline Machine Press

130x12
110x12
110x15

Flat Fly (slower and deeper than before)

40x15
40x15
40x15
20x12

Low Cable Fly

50x12
50x12
50x12
Burnout: 40x12

**ILLUSION818** · 05-13-2012, 06:45 PM

5/13

Still sick so I had to go lighter

Legs

Squats

Warmup: 135x12
225x12
225x12
225x12
225x12

Leg Press

450x12
450x12
450x12

Seated Calf Raises

90x till failure
90x till failure
135x till failure

Leg Curl Machine

150x12
150x12
150x12

Leg Extension Machine

225x15
225x12
225x15
105x12

**ILLUSION818** · 05-14-2012, 10:06 PM

5/14

Arms/Cardio

Alternating Dumbbell Curls

45x12
45x12
45x12
Burnout 30x8

Hammer Curls

50x12
50x12
50x12
Burnout 30x8

Dumbbell Preacher Curl (single arm)

25x12
25x12
25x12
15x12

2 Hand Extension

70x12
70x12
70x12
55x8

Rope Slow

110x12
110x12
110x12
70x12

Triangle close grip

180x12
170x12
170x12
110x12
60x50

**ILLUSION818** · 05-18-2012, 05:08 PM

5/18

Shoulders/Traps/Abs

Arnold Press

40x12
45x12
45x8
35x4

Rotator Cuff

17.5x30
17.5x30
17.5x30

Military Press

100x15
100x7; 45x10
100x5; 45x12

One Arm Cable Lateral Raises

40x12
40x12
40x12

Standing Barbell Front Raises

70x12
70x12
70x12

Barbell Shrugs

275x12
275x12
275x15

Standing Bent Over Delt Flys (no rest between)

40x12
35x12
30x12
25x12

**ILLUSION818** · 05-19-2012, 07:24 PM

5/19

Back/Abs

Deadlifts

Warmup: 135x12
315x3
345x1
355x1*

Barbell Row

185x12
185x12
185x10
135x6

Widegrip Lat Pulldown

180x12
180x12
180x12

Dumbbell Rows

70x12
70x12
70x12

Hyperextension machine

220x12
220x12
145x12
100x12

**ILLUSION818** · 05-21-2012, 09:53 AM

Off Oxyelite since I finished the bottle. Around 189 right now. I have one more bottle left. No more excuses. Bout to go HAM

**ILLUSION818** · 05-22-2012, 11:23 PM

5/21

Chest/Cardio

Incline Dumbbell Press

80x8
75x12
75x12
75x6
55x6

Flat Dumbbell Press

60x12
60x12
60x12

Incline Dumbbell Fly

50x12
50x12
50x12
15x15 slow full extension

Laying Dumbbell Pullovers

60x12
60x12
60x12

High Cable Fly

60x12
60x12
60x12

**ILLUSION818** · 05-23-2012, 05:56 PM

5/23

Legs

Leg Press

450x6 feeling weak
450x12
450x12

Single leg press

90x12
90x12
90x12

Seated Calf Raises

135x till failure
135x till failure
135x till failure

Leg Curl Machine

150x12
150x12
150x12

Leg Extension Machine

225x12
210x12
195x15
105x12

**ILLUSION818** · 05-24-2012, 06:34 PM

5/24

Arms/Cardio

EZ Bar Curl

80x12
80x12
80x12
60x12
55x12

Close Grip EZ Barbell Curl

70x12
60x12
60x15
50x12

One Hand Spider Curls

17.5x12
17.5x12
17.5x12
10x12

Skullcrushers

80x12
80x12
70x12

Close Grip Bench

115x15
115x12
115x12
95x15

Straight Bar push down

170x12
160x12
150x12
140x12
130x12
Burnout: 100x25

**ILLUSION818** · 05-25-2012, 07:23 PM

5/25

Shoulders/Traps/Abs

Rotator Cuff

10x30
15x30
15x30

Dumbbell Shoulder Press

60x20
70x7
65x12
40x10

Dumbbell Upright Rows Supersetted with Lateral Dumbbell Raises

55x12; 30x12
55x12; 30x12
55x12; 30x12

Dumbbell Front Raises

40x12
40x12
40x6
30x6
20x6

Dumbbell Shrugs (hold for 3 seconds at top)

120x12
120x12
120x12

Seated Rear Delt Raises

35x12
35x12
35x12
20x12
10x30

**ILLUSION818** · 05-26-2012, 05:16 PM

5/26

Back/Abs

Deadlifts

Warmup: 135x12
335x2
355x1
375x1

Barbell Row

185x12
155x12
Standing on Bench
135x12*
135x14
90x12

Widegrip Lat Pulldown

180x12
180x12
180x12
Mini drop set

Dumbbell Rows

70x12
70x12
70x12
40x12

Hyperextension machine

220x12
220x12
220x20
130x50

3 Sets of Pullups Till Failure

**ILLUSION818** · 05-27-2012, 06:02 PM

5/27

Chest/Cardio

Incline Dumbbell Press

80x12
75x12
75x10
60x6
35x8

Flat Dumbbell Press

60x12
60x12
60x12
40x6 super slow and deep

Incline Dumbbell Fly

50x12
50x12
50x12
15x15 slow full extension

Laying Dumbbell Pullovers

60x12
60x12
60x12

High Cable Fly

60x12
60x12
60x12
40x12
30x15

Standing Plate Flys

25x15
25x15
25x15

**ILLUSION818** · 05-28-2012, 08:07 PM

5/28

Legs

Squats

Warmup: 135x12

225x12
225x12
225x12

Leg Press

450x8*
360x15
360x15
180x12

Single leg press

90x12
90x12
90x12

Calf Raises on Leg Press

180x till failure
180x till failure*
180x till failure

Leg Curl Machine

135x12
135x12
135x12

Leg Extension Machine

210x15
210x12
210x12
165x6
105x6

**ILLUSION818** · 05-29-2012, 04:22 PM

5/29

Arms/Cardio

Straight Bar Curl

90x12
85x12
85x12
65x8

Close Grip Straight Barbell Curl

65x15
65x12
65x15
10 second rest*
65x10
45x6 slow

One Hand Spider Curls

17.5x12
17.5x12
17.5x12
10x12

Skullcrushers

80x12
80x12
80x12
55x6*

Close Grip Bench

115x20
115x12
115x12
95x15

Straight Bar push down

170x12
170x12
170x12
Random dropset/burnout*

**ILLUSION818** · 05-30-2012, 07:42 PM

5/30

Shoulders/Traps/Abs

Rotator Cuff

15x30
15x30
15x30

Dumbbell Shoulder Press

65x12
65x12
65x12
40x12

Dumbbell Upright Rows Supersetted with Lateral Dumbbell Raises

55x12; 30x12
55x12; 30x12
55x12; 30x12

Dumbbell Front Raises

40x12
40x12
40x12
30x6
20x6

Dumbbell Shrugs (hold for 3 seconds at top)

120x12
120x12
120x12

Seated Rear Delt Raises

35x12
35x12
35x12
25x12
15x20

**ILLUSION818** · 06-01-2012, 10:40 PM

6/1

Back/Abs

Deadlifts

Warmup: 135x12
335x2
355x1
385x1

Barbell Row

Standing on Bench
135x12
145x12
155x12
135x6

Widegrip Lat Pulldown

180x12
180x12
180x12
Close bar grip pull down*
120x12
120x12
120x12
90x12

Dumbbell Rows

70x12
70x12
70x12
40x12

Hyperextension machine

220x12
220x12
220x20
130x50

3 Sets of Pullups Till Failure
*

**Blade96** · 06-02-2012, 11:09 AM

strong row brah! subbed.

**ILLUSION818** · 06-02-2012, 10:25 PM

6/2

NEW GYM

Chest/Cardio

Incline Dumbbell Press

80x12
80x10
80x8
60x6

Flat Dumbbell Press

60x12
60x12
60x12
40x6 super slow and deep

Incline Dumbbell Fly

50x12
50x12
50x12
15x15 slow full extension

Laying Dumbbell Pullovers

60x12
60x12
60x12

High Cable Fly

80x12
80x12
80x12
60x12
40x20

Standing Plate Flys

25x15
25x15
25x15

**ILLUSION818** · 06-02-2012, 10:26 PM

Originally Posted by Blade96

strong row brah! subbed.

When I was bulking my row was 225+. I lost all my strength while cutting

**ILLUSION818** · 06-04-2012, 01:35 AM

6/3

Legs

Squats

Warmup: 135x12

225x12
225x12
225x12

Leg Press

450x10
450x12
450x12
270x8

Single leg press

90x12
90x12
90x12

Calf Raises on Leg Press

180x till failure
180x till failure
180x till failure

Leg Curl Machine
New machines btw so different weight because previous gym was messed up
130x12
130x12
130x12

Leg Extension Machine
Weird variation for the machine. Going to try the other machine next time.*
200x12
200x12
200x12
140x6
100x6
50x6

**ILLUSION818** · 06-04-2012, 03:51 PM

6/4

Arms/Cardio

Straight Bar Curl

90x12
90x12
90x12
60x8

Close Grip Straight Barbell Curl

65x15
75x12
75x12
55x6 slow

One Hand Spider Curls

17.5x15
17.5x15
17.5x15
10x12

Skullcrushers

80x12
80x12
80x12
55x6

Close Grip Bench

115x15
115x12
115x12
75x8 slow

Straight Bar push down standing against wall

70x12*
70x12
70x12
Random dropset/burnout

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