miniking96's first log

[miniking96]

Chest 10/24/12

No spotter today going a bit lighter*
Flat DB
50 x 15
55 x 13
60 x 12
65 x 7
( should of just tried to get a spot could of easily got the 70s or 75s but the lift off solo always phuck me)*

Incline DB*
50 x 9
50 x 8
50 x 7

Machine flat flies*
100 x 11*
100 x 10
115 x 8

Cable crossovers*
30 x 12
40 x 9 x 2*

Decline machine*
50 x 14
70 x 10

Weighted crunches*
25 x 30
45 x 30*
60 x 22
60 x 12*

[miniking96]

Arms 10/25/12

Preacher ( really slow, full reps, strict)
50 x 14
60 x 11
70 x 7

Wide ez curl
50 x 10
50 x 10
60 x 7

Incline curls ( light slow reps)
15 x 10
15 x 11*
15 x 11*
20 x 9

Preacher curl machine alternating arms
25 x 13*
30 x 8

Hammers*
20 x 12
25 x 10
30 x 8

Vbar pressdown ( I think this is in kg)
57.5 x 16
65 x 10
72 .5 x 7

Skulls cable*
90 x 10
100 x 10
110 x 8

Dip machine*
85 x 14*
100 x 11
130 x 7

Reverse pushdown cable ez curl
90 x 11*
100 x 10*
110 x 7

[miniking96]

Shoulders 10/26/12

No spotter so I went a bit lighter (my training partner is sick and won't be back for a few more days)


Shoulder press machine*
1 plate x 14*
Plate + a quarter x 8
Plate, quarter, 10 x 7

Rear delt flies*
70 x 10 x 2*
80 x 7*

Lateral raises*
55 x 12*
70 x 10
85 x 8

Db shrugs supersetted with 45 pound ate shrugs x 8
60 x 14*
70 x 12*
80 x 11*

Upright rows cable*
70 x 12*
80 x 10
90 x 8

Weighted crunches*
35 x 25*
50 x 30
70 x 20

[miniking96]

Chest 11/1/12
I finally got power back from Sandy and my gym is still closed, just got to a different xtreme gym in a diff town

Flat bb*
135 x 11*
155 x 10
165 x 9*
175 x 5

Incline DB*
65 x 8
65 x 6
60 x 8

Decline machine plate loaded*
Plate x 12*
Plate, 35 x 8 x 2*

Cable flies*
45 x 12
50 x 10
60 x 7

Vbar pressdown*
130 x 10
140 x 7*
140 x 6

Cable skulls*
100 x 9
110 x 7
100 x 9


Reverse pushdown supersetted w rope 60 x 10
100 x 12*
100 x 10 x 2*

[miniking96]

Back bis 11/2/12

Preachers*
65 x 12*
75 x 9
85 x 4 w dropset 65 x 6
65 x 9*

Wide grip
50 x 12
60 x 9
60 x 8

Incline*
25 x 9
27.5 x 7*
27.5 x 6

Plate loaded preacher*
45 x 12*
55 x 10
65 x 6*

1.5 rep hammer alternating curls*
12.5 x8
10 x 8
10 x 8*

Reverse curls supersetted w hammers rope 50 x 8
50 x 8 x 2*
60 x 7

Vbar rows hammer strength plate loaded*
45 x 12*
90 x 8
90 x 8

Hammer strength front lat pulldown*
(Each side weight)*
45 x 12*
45 + 25 x 8
45 + 10 x 9

Hammer strength lateral high row
45 x 14
55 x 12
45 + 25 x 10

Ez curl cable pulls to waist*
70 x 12
80 x 9
70 x 9

[miniking96]

Db shoulder press
45 x 12
45 x 12
50 x 8

Back squats ( correcting my form getting all the way down and keeping back straight)
135 x 10
155 x 8 (shoulder was hurting on this, need to get the bar lower)
175 x 6 ( could of easily got more but my shoulders killing me on squats)

Seated shrugs
Plate x 14
2 plates x 8

Leg press
Plate x 14
3 plates x 12
5 plates x 5

Side raises DB
20 x 12
25 x 8 x 2

Upright rows ( ez curl)
50 x 10 x 3

Leg extension ( weird machine felt really heavy)
80 x 10
100 x 10
120 x 8

Ham curls
90 x 10
100 x 9
110 x 6

Calf extension
80 x 14
100 x 12
140 x 10

Calf raises 70 x 10 x 2

Hammer strength shoulder press
35 each side x 14
45 x 9

Rear delt flies
50 x 8
60 x 8

Overall pretty bad workout, some of the weights are far lower than usual on machines from the past couple of days bc they have completely different machines, also finding certain machines were a pain. No spotter today so went sort of light.

[MaCK123]

in. good luck man!

[miniking96]

in. good luck man!

thanks brah

[miniking96]

I thought it would be interesting to set a couple of goals for each week

Chest:
If I have a spotter
Flat BB
175 x 5 x 3/4
Weight x Reps x Sets

If I don't have a spotter
Flat DB
65 x 8 x 3

Back:
If I do deads
225 x 8
315 for a single or double (Maybe)

[miniking96]

Arms 11/5/12

Preachers like last time on ez curl bar that I dont know how kuch it weighs (weight each side)*
25 x 13
35 x 10
40 x 4 w dropset*
25 x 8

Wide
50 x 11*
60 x 7 x 2*

Plate loaded preacher*
45 x 12
55 x 10
65 x 7

Cable curls @ height of head*
12.5 x 12*
15 x 10
17.5 x 9

Hammers*
30 x 10*
35 x 8
40 x 8

Reverse cable curls *( supersetted w behind the back forearm straight bar curls and db twists*
60 x12*
70x 11
80 x 9

Standing skulls ez curl*
50 x 10
60 x 9
70 x 8

Tri extension machine*
50 x 12
70 x 10
90 x 8

Vbar pressdown*
120 x 12*
130 x 10
140 x 7 w dropset*

Rope*
60 x 9
60 x 9
70 x 7

[miniking96]

Chest 11/6/12


Flat bb*
175 x 6
175 x 7
175 x 7*

Incline DB
60 x 10
65 x 8
70 x 6*

Incline chest press (each side)
60 x 8 x 2*

Pec fly machine*
100 x 12
130 x 9*
145 x 8

Decline cable*
50 x 12
60 x 12
70 x 10

Incline flies*
30 x 10
30 x 8*

Hit 175 for 6 and 7 twice overall really good chest workout been eating big lately trying to get in alot more cals and protein and my lifts are going up nicely, going to try and hit 175 for 3 sets of 8 next week hopefully I can get it!

[miniking96]

Back and abs 11/8/12
Vbar rows machine*
Plate x 12
Plate 25 x 11
2 plates x 9

Seated row cable machine*
80 x 10
90 x 10
110 x 8

Cable vbar rows*
100 x 12
110 x 8*
120 x 7

Wide grip lat pulldowns supersetted w vbar pulldowns light ( 70 -90 lbs)
100 x 10 x 3*

Free motion swings to side across body (obliques)
20 x 10*
20 x 10
22.5 x 8

Decline cable crunches*
20 x 10
30 x 8
20 x 10

Weighted crunches*
25 x 25
35 x 25
45 x 25*

[miniking96]

Arms 11/9/12

Preachers 50 x 12
60 x 10*
70 x 8

Standing skulls*
60 x 11
60 x 10
70 x 8

Hammers
30 x 11
35 x 9
40 x 8
45 x 5

Incline curls*
25 x 8 x 3*

Vbar pressdown*
120 x 12
130 x 12
140 x 8
150 x 4

Rope pushdown*
60 x 12
70 x 11
80 x 9

Wide curls*
50 x 10
50 x 11
60 x 7

2 arm over head extensions*
35 x 12
40 x 7

Dip machine*
100 x 10
145 x 5

[miniking96]

Shoulders 11/12/12

No spot today*
DB shoulder press*
Warmup*
35 x 14

45 x 11
45 x 10
50 x 9
55 x 6 ( killed myself on the lift)

Lateral raises machine*
50 x 12
70 x 10
85 x 8

Rear delt flys machine*
60 x 14*
65 x 12
70 x 10

Front db raises*
20 x 8
15 x 10*
15 x 10

DB shrugs*
55 x 16
75 x 12
85 x 12*

Plate shrugs (45)
3 sets of 10
1 set till failure 30 repa*

Upright rows ez curl bar*
50 x 12 x 2
60 x 8

[miniking96]

Arms 11/14/12


Preachers*
50 x 12
60 x 10
70 x 8

Hammers*
35 x 10
40 x 8 x 2*

Wide curls*
50 x 11
50 x 10
60 x 8

Seated skulls*
50 x 11
50 x 12
60 x 8*

Reverse curls cable*
60 x 12
70 x 10
80 x 8*

Vbar pressdown*
120 x 12*
130 x 9
140 x 8

Over head extensions db
40 x 10
45 x 9
50 x 7

Rope pressdown*
60 x 12
70 x 10
80 x 8*

Single arm pressdowns*
20 x 9
20 x 10
30 x 8

Weighted crunches 35 x 25
45 x 25*
45 x 30

[miniking96]

Back and low volume bis 11/15/12

Lat pulldown wide*
100 x 14
120 x 10
140 x 7

Vbar rows*
Plate x 18
2 plates x 10
2 plates + 25 x 6
*Dropset 2 plates x 6

DB rows*
60 x 10
65 x 9
70 x 8

One arm machine rows*
Plate x 12
2 plates x 10
2 plates + 25 x 10

Close grip underhand lat pulldown*
90 x 12
100 x 11*
120 x 9
140 x 7

Cable rows strict*
90 x 12
90 x 10
100 x 7

Some low volume bi work*
Preachers ( really slow controlled)
50 x 8 x 3*

Alternating supponated db curls*
25 x 8*
25 x 7

[miniking96]

Chest 11/16/12

No spot going a bit lighter*
Flat BB*
Bar x 14
135 x 10
155 x 7
175 x 6

Incline DB*
50 x 7
50 x 9
55 x 6

Pec fly*
100 x 11*
130 x 7
130 x 7

Chest press machine plate loaded*
Plate x 9
Plate 10 x 9
Plate 20 x 6

Cable cross overs*
30 x 12*
40 x 9
50 x 7

Chest incline cable*
90 x 7
80 x 7

Weighted crunches*
35 x 25
25 + 45 x 10 x 2*

My gym partner has been sick, I had a spot on the flat bb last set but he didn't do anything but a lift off, the lift offs solo on incline db kill me but still hit 175 x 6 on flat so thats a positive.

[miniking96]

after not weighing in for a while on this bulk, I am weighing in at 186 morning weight

[miniking96]

Back bis 10/19/12

Preachers*
60 x 11
70 x 8
80 x 6

Vbar rows*
Plate x 15*
Plate 25 x 12
2 plates x 11
2 plates 25 x 7

Wide curls*
60 x 8
60 x 8
60 x 8

DB rows*
65 x 9
70 x 8
75 x 7

Hammer curls*
30 x 10
35 x 10
40 x 7

Lat pulldowns wide*
100 x 11
120 x 9
140 x 6

Lat pulldowns close 120 x 9
140 x 6

One arm row*
Plate x 12
2 plates x 10
3 plates x 7

Cable reverse curls
60 x 11
70 x 9
80 x 7

[miniking96]

Chest tris 10/21/12


Flat db*
55 x 12*
65 x 10
75 x 6*
80 x 6 ( got a spot on this but the kid barely gave me a lift off or spot so basically did this myself, neverless still a pr)

Incline ( light tensions )*
50 x 9
50 x 6 ( chest shot at this point)

Pec fly*
115 x 10*
130 x 8
145 x 6

High cable crossovers*
30 x 12
40 x 9
50 x 7

Vbar pressdown*
130 x 11
140 x 9
150 x 5

Standing skulls*
50 x 10
50 x 7
60 x 6

Overhead seated db extension*
35 x 10
40 x 9
45 x 8
50 x 6

Rope pressdown*
50 x 14
60 x 12
70 x 10

Reverse ez curl bar pressdown*
70 x 10
90 x 7

Weighted crunches*
35 x 25 x 2*

[miniking96]

Back bis 11/29/12

Haven't been able to get to the gym lately have had a lot of hockey and no ride a couple of days. Getting back to it today.*

Lat pulldown wide*
90 x 12
100 x 12
120 x 10
140 x 7

Under hand close grip lat pulldown*
100 x 11
120 x 9
140 x 6

BB curls*
Bar x 10*
65 x 7
65 x 6*

Preachers*
50 x 10
60 x 10
70 x 5

Tbar rows*
Plate x 16
Plate 25 x 13
2 plates x 10
2 plates 25 x 5*

Vbar rows cable (high)
90 x 12
100 x 10
120 x 6

Incline curls*
30 x 6
25 x 9
25 x 8

Hammer curls
30 x 10
35 x 8
40 x 6

Plate loafed 1 armed rows*
Plate x 12
2 plates x 10
3 plates x 6

[miniking96]

Chest abs 11/30/12



Did some abs while waiting for my training partner*
Weighted crunches 25 x 25*
25 x 25
35 x 25
45 x 25
60 x 20
70 x 11

Hanging knee raises (unweighted)
10 reps*
10 reps*

Oblique twists*
70 x 12
85 x 12*
100 x 10

Flat bb*
175 x 6 x 2*
175 x 5

Incline db*
60 x 8
65 x 7
65 x 6

Pec fly*
115 x 10
115 x 9
130 x 7

Cable cross overs*
30 x 10
40 x 9
50 x 7

Decline cable*
50 x 10
60 x 10
70 x 9

Flat plate loaded chest press*
Plate 25 x 5
Plate 10 x 6
Plate x 7

First day back bb benching in a while; trying to hit that 175 for 10 than going to move up in weight

[miniking96]

Back 12/3/12


Tbar rows*
Plate x 15
2 plates x 12*
2 plates 25 x 8

Lat pulldown wide*
100 x 12
120 x 10
140 x 6

Cable rows*
100 x 12
110 x 10
120 x 8

Vertical traction superset*
130 x 12*
140 x 10
150 x 8

Ez curl pulls to waist*
70 x 12*
90 x 10
100 x 8

[miniking96]

Chest 12/5/12


Flat BB
175 x 5*
165 x 6*
155 x 7*

Incline machine plate loaded*
45 , 25 x 8*
45 , 25 x 7*
45 , 10 x 7*

Cable crossovers*
30 x 12*
50 x 8
50 x 7

Cable flat flies*
45 x 8*
40 x 10
40 x 10

Cable crunches*
80 x 20
100 x 20
100 x 20

Free motion oblique twists*
20 x 12
30 x 12
40 x 10

Pretty decent workout considering I went straight from practice to the gym so I was pretty shot.

[miniking96]

Took a couple progress pics on 11/23/12 and forgot about it so i'll post them now, Going to get started on this cut soon. Currently weighing in @ 188 morning weight.

[miniking96]

http://imgur.com/a/YvZK5

[miniking96]

changed my mind, will get started on this cut immediately, Going to try and cut somewhere 2200-2800 cals and assess after a couple of weeks, I'm fairly active ( hockey 5+ times a week and the gym ). Probably going to cut till 175 or so then assess if I want to cut more or go on with another bulk. Only reason I will stop this cut is if my play in hockey severely decreases due to the deficit.

[miniking96]

Arms 11/7/12

Preacher*
50 x 12
60 x 10
70 x 9

Standing skulls*
50 x 11
50 x 10
60 x 8

Incline curls
25 x 9
25 x 8
30 x 6*

Vbar pressdown*
120 x 14
130 x 12
140 x 9

Wide curls*
50 x 12
50 x 10
60 x 7

Over head db extension*
35 x 14
45 x 10
50 x 7

Hammers*
30 x 11
35 x 8
35 x 8

Dip machine*
100 x 12
130 x 8 x 2*

Weighted crunches*
35 x 25
60 x 15
60 x 12

Cable crunches*
100 x 20
120 x 15
120 x 17

[miniking96]

Shoulders 12/9/12

Weighed in today at 185.*( -3 lbs)

Shoulder press machine*
Plate x 12
Plate 25 x 10
Plate 25 10 x 6 dropset plate x 7

Rear delt flys*
65 x 10*
65 x 10
70 x 9
75 x 8

Lateral raises*
70 x 12
80 x 8
80 x 8

Shrugs db supersetted w plate x 8*
60 x 14
70 x 12
80 x 10

1 set plate shrugs till failure*
25 reps*

Weighted crunches*
35 x 25
35 x 25
45 x 20
45 x 20
50 x 20*

[miniking96]

Back 12/10/12

Vbar rows*

Plate x 16
2 plates x 14
2 plates 25 x 10
2 plates 25 10 x 5 dropset 2 plates x 6*

Db rows*
60 x 12
70 x 9
75 x 8

Cable rows*
100 x 12
120 x 10
140 x 5 w dropset 80 x 7*

Lat pulldown plate*
1 plate x 12*
2 plates x 10
2 plates 10 x 8

One arm rows*
Plate 25 x 12
2 plates x 12
2 plates 15 x 9
2 plates opp handle x 10

Lat pulldown*
100 x 8 x 3*

Decline crunches*
20 reps*
25 lbs x 15 x 2*