11/7/12
Weight: 181
Had to hit leg day solo because my lifting partner was studying for a test. Had a great lift though
Back:
Machine Rows: 3x10 190
Rear Delt Flys: 1x10 140 2x10 145
Lat Pulldown Machine: 3x10 160
Legs:
BB Squat: 5x5 290lb
Leg extension: 3x10 240
Leg Curls: 2x10 165 1x10 155lb
Sitting Machine Calf Raises: 3x25 1 plate per side
Squats were KILLER today. I'm really thinking about investing in some knee wraps soon. Heavy squats 2x per week and deadlifts once a week is doing a number on my knees. Any suggestions?
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11-07-2012, 07:16 PM #91
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11-08-2012, 10:03 AM #92
- Join Date: Apr 2012
- Location: Twickenham, United Kingdom (Great Britain)
- Posts: 1,647
- Rep Power: 500
Great workouts lately
Glad you had a good solo leg session
Hope you get some suggestions for your knees soon___Growing Mentally and Physically ___
http://forum.bodybuilding.com/showthread.php?t=154388901&p=1079896151&posted=1#post1079896151
My Blog - www.innerbuilder.weebly.com
Fat is temporary, strength and muscle is not
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11-08-2012, 12:43 PM #93
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
I would check the form on your squat dude, if knees are bothering you due to squatting it could be that you are putting stress on your knee joints when you squat down and then again when you lift it up. Check out Mark Rippetoes videos on youtube, he has great pointers that take the stress off the knees and focuses on your glutes and legs.
On the Gain Train!
TEAM WILSON
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11-08-2012, 02:56 PM #94
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11-08-2012, 03:49 PM #95
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11-08-2012, 05:26 PM #96
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11-09-2012, 08:58 PM #97
11/9/12
weight: 180.8
Pretty sure im starting to get sick. Felt dehydrated all day and my throat is a little sore.
Bench: 1x5 155lb 1x5 185 1x5 225 1x3 255 1x3 300 1x8 225
Incline: 2x6 235 (5 reps each time) 2x6 225
DB Press: 3x10 90lb (8 reps last set)
Machine Flys: 2x10 185 1x10 175
Bicep:
Hammer Curls: 2x12 60lb
Iso Curls: 2x12 40lb
Preacher Curls: 2x12 80lb
Abs
Had to go with 2 sets on my bicep exercises because it was the first game of the season and here at Duke we just don't miss basketball games lol.
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11-10-2012, 10:01 AM #98
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11-11-2012, 05:49 PM #99
11/11/12
Weight: 182.8 idk why i was so heavy
Legs:
BB squat: 5x5 295
Deadlifts: 1x5 135 1x5 225 1x5 245 2x5 255 1x5 265 1x3 275 (made sure i used correct form)
calf raises: 3x20
Back:
machine rear delt flys: 3x10 150
Machine Lat pulldown: 3x10 160
High rows: 3x10 2 plates
pulled my hamstring pretty bad tonight in a flag football game. I'm really pissed off because I was just getting into a groove with legs and now im gonna have to miss at least one workout. It gets even worse because the week of thanksgiving I wont have access to a gym. Pretty ticked off right now
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11-11-2012, 09:40 PM #100
- Join Date: Aug 2005
- Location: Stratford, Ontario, Canada
- Age: 33
- Posts: 776
- Rep Power: 262
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11-12-2012, 11:24 AM #101
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11-12-2012, 04:44 PM #102
11/12/12
Weight 182
Today was chest and bicep day so I didn't think my hammy would affect me but it did. It was more mental than anything and I hate to make excuses but it is what it is.
Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x5 290(only got 4)
Incline Bench: 1x5 235 1x6 230 (3 regular and 3 negatives) 1x6 225 (2 second pause)
Db Bench: 3x10 90lb
Bicep:
Hammer: 2x12 60lb
Iso Curl: 2x12 40
Preacher curls: 2x12 80
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11-13-2012, 02:33 PM #103
11/13/12
Weight: 182
Really got into my zone about 20 min into the workout and had a great lift
Shoulders:
Front Raises
Lateral Raises
DB shrugs
Machine shoulder press
Tricep:
Rope Pushdown
Iso Extensions
Iso skullcrusher
cut down my break time for each set to about 30-40 sec and added in some failure sets
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11-14-2012, 02:53 PM #104
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11-26-2012, 01:30 PM #105
11/26/12
Weight: 182
First time back in the gym in about a week and a half and man could I tell. I am absolutely beat right now. I didn't think it would affect me this much but every lift was a struggle. Im hopin to regain my strength asap
Chest:
Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x5 285 (barely got 3)
DB Press: 3x10 95 (8 on last set)
Incline Bench Press: 3x6 185 (1-2 sec pause for each rep)
Machine Flys: 1x10 165 1x10 160 1x10 155
Bicep:
Hammer Curls: 3x10 55lb
Iso Curls: 3x10 30lb
Preacher: 3x10 55lb
abs
Switched the order of db press and incline up just for a change in the wrkout and also added the 1-2 sec pauses on incline which I really liked.
Even though it was brutal I felt right back at home in the gym and im excited to get back in the routine.
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11-27-2012, 06:08 PM #106
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11-30-2012, 02:03 PM #107
11/30/12
Weight: 183
Much better chest workout compared to monday. Im just about back to where I was before Thanksgiving
Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 255 1x3 290 1x3 295
Db Press: 3x10 95lb (10,10, 5)
BB Incline Press 1-2 second pause: 3x6 185 (6,5,4) these really kill me. Im gonna have to get used to them
Machine Flys: 3x10 165
Biceps:
Hammer curls: 3x10 60lb (10,10,7)
Iso Curls: 3x10 35lb
Preacher Curls: 3x10 80lb
Abs
solid workout. it was nice to see my numbers start to return to normal
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12-01-2012, 05:37 PM #108
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12-07-2012, 05:02 PM #109
12/7/12
Weight: 183.5
numbers were down on bench for the 4th straight workout. I think im gonna switch up my bench workout. maybe 5/3/1. Any other suggestions?
Chest:
BB Bench: 1x5 155 1x5 185 1x5 225 1x3 265 1x3 295 (only 1 rep) 1x4 275
DB Press: 3x10 95lb(10,9,8)
BB Incline press (1-2 sec pause): 2x6 185 1x10 135 (speed reps)
Machine Flys: 3x10 165
Bicep:
Hammer Curls: 3x10 60lb
Iso 3x10 35
Spider curls: 3x10 30
Preacher: 2x12 70lb
abs
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12-09-2012, 07:45 PM #110
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12-10-2012, 06:58 PM #111
12/10/11
Weight: 184.5
Chest:
Bench: 1x5 170 1x5 185 1x5 195 1x5 205 1x5 225 (light weights but they will increase very rapidly)
Incline Bench: 3x5 225(first time going heavy on incline in a while and it was rough)
DB Press: 3x10 90 (10,10,8)
Machine Flys: 2x12 165
Bicep:
Hammer Curls: 2x12 55
Preacher: 2x12 70
2 finals tomorrow (cog neuro and physics) so i probably wont be hitting the gym. Rest will def be needed ha
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12-14-2012, 05:45 PM #112
12/14/15
Weight: 185
Only the second time in the gym this week. Finals week has been rough but only one more until I head home. Also, couldn't hit legs because the whole back of my leg is bruised from my hamstring injury. Going to the doc tuesday to get it checked out. Lift was awesome though
Chest:
BB Bench: 5x5 205
DB Press: 3x10 95
Incline Machine: 3x10 2 plates per side
Machine Flys: 3x10 165
Shoulder/Back superset
Machine Rear delts/lateral raises: 2x12
Lat Pulldown/DB shrugs: 2x12
Bi/Tricep superset:
Seated Curls/skullcrusher: 2x15
spider curls/rope pushdown: 2x12
pics will be up later
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12-17-2012, 09:49 AM #113
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12-17-2012, 05:21 PM #114
really liked the new gym today. It had kind of an old school feel to it. Older weights, framed pictures of old bodybuilders throughout the gym. The AC also wasnt blasting so I wasn't freezing. New scale had me weighing 183 which is 2lb lower than the one at school. As long as I keep gaining 1-1.25 lb a week it doesnt matter.
Chest:
BB Bench: 1x5 190 1x5 205 1x5 220 1x5 235 1x5 250 1x2 275
BB Incline Bench: 1x5 225 1x5 230 1x5 235 1x8(2 sec pause) 185
DB pullover: 3x10 65lb
Machine Flys: 3x10 170
Bicep:
Hammer curls: 3x10 55lb
Iso Curls: 3x12 30lb
Preacher: 3x10
abs
very solid workout. I go to the doc tomorrow to get my hammy looked at. Hopefully I get good news so i can hit legs wednesday
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12-21-2012, 01:58 PM #115
12/21/12
world didnt end lol
weight: 183.3
Chest:
BB Bench: 1x5 135 1x5 185 5x5 230 1x3 275
DB Bench: 3x10 90
Incline machine: 1x15 1x10 1x8 1x6 1x8
machine flys: 3x10 170
Bicep:
Seated Incline Curls: 3x10 30lb
Spider curls: 3x10 25
Iso: 3x10 30
abs
also hit a really good leg workout wednesday (they're still hurting) and then a back/shoulders lift on thursday
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01-02-2013, 05:18 PM #116
1/2/13
ive been slacking with my posts while ive been home but ive been hitting the gym consistently.
Weight: 187.1
Legs:
BB Squat:1x5 185 1x5 225 1x5 255 1x5 275 1x3 295 1x4 295 2x5 295 2x12 225 1x15 225
Leg Extension: 3x15 130
Laying Leg Curl: 3x15 70
Calf Raises: 3x25 80
Lotta reps today. It was really intense (almost puked after squats ha) Bottom line: I loved it
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01-03-2013, 06:21 PM #117
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01-09-2013, 10:02 PM #118
1/9/12
Back at school…time to knock out this spring semester and keep my journey moving along
Weight: 191 thats about a 6 lb gain in a month which is too much but I kind of expected that being home on christmas break. I had a bit too much junk food. It is what it is though.
Legs:
BB Squat: 1x5 135 1x5 185 1x5 225 1x5 255 1x5 275 1x5 295 1x3 295 1x3 305 1x2 315 3x12 225
Deadlift: 2x5 225 1x5 255 2x3 275 1x10 225
Leg Extension: 4x15 160
Leg Curl: 4x15 110,130,120, 100
Calf Extensions: 3x30 200
Im loving all these reps im doing. It's a nice shock to my body
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01-09-2013, 11:03 PM #119
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01-10-2013, 10:42 AM #120
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