the beginning

[rooster0210]

I'll start off by sayin that this is SUPPOSED to be my really intense wk bcause in home. Meaning I go to the gym fresh, not after 12 hrs bustin ass on the rig. And I get to take my time (tryin for 90 secs between sets). Not tryin to hurry back to bunkhouse cram in food shower n sleep to start the next 12.
BUT this wk I was lucky nuff to hav fevr the 1st 2 days home. Made myself lay around 2 days to make sure cold is gone instead of talkin and spreadn it all ovr gym .
Feelin pretty puny @ 1st but today's w/o went like this BACK
Weightd pull ups. 12 rp w/u
195-4 rps
185-5 rps
185-5 rps
Hammerstrength lo rows
140-10 rps
180-6 rps stil learnin good form on these so dropt wt
155-6 rps felt good squeeze on this whol set
Hi cable rows
200-8 rps
200-8 rps
200-6 rps
Bent ovr rows
135-6 rps
145-6 rps felt like I was jerkn last couple so dropt wt
135-6 rps
Hypers 25 lbs 2 sets of 8
Seated Gmornins 90 lbs 2 sets of 8 form sukt on thes
In process of learnin proper form and lifts for back but pretty frikn pleased with 2days w/o
And since I'm playin catch up wil prolly hit gym again this eve for ARMS.

[rooster0210]

5 min on elliptical to get the blood flowing.
Incline 2 w/u sets 130-12 rps
155-6 rps
165-4 rps
160- 4 rps
160-6 rps
Flat bench
175-3 rps
170-5 rps
170-5 rps
175-4 rps
Decline
185-5 rps
190-3 rps
185-5 rps
185-5 rps
Too many ppl in the way on cables so
Pec Dec
100-10 rps
120- 10 rps 3 times
Jus getn used to Dec felt good burn the whole time.
Couldn't get my son up today. On almost evry set felt like could got 1 more if had spotr.
Thers a lot of up and down on my lbs. Instead of steady climb. Stil getn used to what wgt I should actually b workn out with .
Over all felt dam good bout 2days w/o

[rooster0210]

Was off today. Took my lil blessing to the skating rink for her bday party. Had a blast!!!! Finally got in and settled bout an hour ago. Got a chance to do a lil research. Gonna start the 6 wks to sick arms routine 2moro. Routine SHOULD actually start Monday. But will drive to Kansas all nite 2moro nite then work 12 Monday. Usually would go w/o on my own that nite but 1st day on this rt requires a spotter. So guess ill get my boy yo n the morn get the first routine started.
The 7 on 7 off schedule will really try to interrupt this **** but I gotta stay focused stay DETERMINED

[rooster0210]

Doin this on the fly cause I 4got note book
Leg press
W/u 225 -15 rps
315-10 rps
365-9 rps
365-9 rps
LG ext
120-8 rps
125-9 rps
130-10 rps
Leg curls
120-10 rps
135-9 rps
150-8 rps
Fuuuuk leg day makes me dizzy
I'm DONE

[rooster0210]

After being snowed n @ the rig 4 days was frikn thrilled to get hone and ck @ the gym. Stil doin this 6 wk arm routine. Requires hi rep and I've been doin hi volume, so @ 1st I felt pretty puny with such low wgt. But definitely felt dam good burn on evry single set.
Tri pushdowns
W/u 70- 20 rps
90-17 rps
90-15 rps
90-13 rps
Skull krushers
50-15 rps
50-16 rps
50-15 rps
French press
35-15 rps
35-15 rps
36-16 rps
Incline dumbbell curl
20-15 rps
20-15 rps
15-16 rps
2 arm dmbl preacher
15-15 rps
15-15 rps
15-15 rps
Hammers
20-15 rps
20-15 rps
20-15 rps
Routine only allowed 1 min rest between sets so was done in 45 min.
Went ahead and did a lil calves & abs

[jonnyboy44]

After being snowed n @ the rig 4 days was frikn thrilled to get hone and ck @ the gym. Stil doin this 6 wk arm routine. Requires hi rep and I've been doin hi volume, so @ 1st I felt pretty puny with such low wgt. But definitely felt dam good burn on evry single set.
Tri pushdowns
W/u 70- 20 rps
90-17 rps
90-15 rps
90-13 rps
Skull krushers
50-15 rps
50-16 rps
50-15 rps
French press
35-15 rps
35-15 rps
36-16 rps
Incline dumbbell curl
20-15 rps
20-15 rps
15-16 rps
2 arm dmbl preacher
15-15 rps
15-15 rps
15-15 rps
Hammers
20-15 rps
20-15 rps
20-15 rps
Routine only allowed 1 min rest between sets so was done in 45 min.
Went ahead and did a lil calves & abs

Good solid start to your log
Gotta love the pump from the high reps.

[rooster0210]

AM
Back.
Weightd pull ups.
On these I jus figure 160+ 20lbs etc
W/u no wght 2 sets 12
180-6 rps
180-6 rps
185-5 rps
190-4 rps
Hammer str. Lo rows
140-8 rps
180-8 rps
180-8 rps
200-6 rps
Incline dumbell rows
45-8 rps
45-8 rps
45-8 rps
50-8 rps
Cable rows
120-8 rps
120-7 rps
120-7 rps
Hypers
25-10 rps
25-13 rps
25-11 rps
Straight leg deadlifts
105-10 rps 3 sets
This morn went a lot betr since I read the article in bb.com for proper form.

[rooster0210]

Good solid start to your log
Gotta love the pump from the high reps.

Thanx dude.
Definitely love the pump. Last wk this routine had me doin high volume evn some negatives. But I'm more sore from yesterdays

[rooster0210]

Legs
Pm
Squats
185-10 rps
235-7 rps
235-8 rps
255-6 rps
Press
290-8 rps
290-10 rps
340-8 rps
Curls
185-10 rps
165-10 rps
180-8 rps
180-6 rps
Ext
105-8 rps
120-8 rps
120-8 rps
120-6 rps
Extremely exhausting day. Definitely question doin back and legs on same day.

[rooster0210]

Arms
Close grip EZbar curls
30-25 rps
40-23 rps
35-25 rps
Hi cable curls
40-25 rps
40-25 rps
50-21 rps
Standin cable curl (behind the back)
50-25 rps
50-20 rps
50-20 rps
Tricep dips
20&18&16
Rope overhead triceps
50-22 rps
40-20 rps
30-20 rps
Tri pushdowns
50-20 rps
50-23 rps
50-23 rps
This was done fairly quik . Program called for 1 min. rest between sets.
Stil feeln the hemavol not wantn to leave decided to do some wrist curls.
Couldn't write worth a flip after 1st set .
Did supersets to failure.
Palms up then palms down.
40lbs 2 sets then 30lbs 3 sets
Need to do some dign , find more 4arm w/o

[rooster0210]

This was yesterdays w/o.
Honestly sum of this was for the sake of ego.
Phase 2 of this program bout to start. Had set goal 2 b able to w/o with 185 flat bench b4 ph2 got it just in time.
Incline
155x9 165x7 175x4 170x5 170x6
Flat 170x7 185x4 180x5 180x4 165x8
**Decline 200x4 185x5 185x5 185x6 185x5
Cable x-ovr (layin on bench) 60x5 40x8 30x15 (incline) 40x7 40x6 30x13
** this was also an ego set. Yeah it was decline but it sure boosted my ego and confidence.

[rooster0210]

Stil learning good form and feel on shoulders. Went wit hi rep .
Barbell press
60x20
70x16
70x14
60x18
Seated dbl
25x15
30x13
25x15
25x16
Dumbell side laterals
10x20
10x18
15x16
15x12 pkt up 10s to make set of 20
Dumbell rear
15x15
10x20
10x16 thn moved to fly machin
60x10
50x14
Barbell shrugs
135x15
185x10
155x12 then went dbl
35x20
40x20
Fwd lateral/ upright superset
30x20
30x20
30x20
Last 2 sets did 30 on fwd 10x pkt up 40 uprt 10x

[jdg76]

Lots of volume in here. Looking good man!

[rooster0210]

Lots of volume in here. Looking good man!

Thanx bro. As u can c stil tryin to learn when is good 4 hi volume / vs hi rep.
Getn ther pickin up lotsa good info in here

[jdg76]

Thanx bro. As u can c stil tryin to learn when is good 4 hi volume / vs hi rep.
Getn ther pickin up lotsa good info in here

You just gotta find what works for you. I like to switch things up. For instance one week on legs I may do heavy weight with 6-8 reps a set on squats then go high reps 15-20 on extensions and then following week switch it. Go lighter and do sets of 15 reps on squats then do heavier reps on extensions.

[AJohnson25]

Great log so far! keep up the good work

[MuscleMom]

You are doing some serious work in here!

[budman7811]

Cool man... Nice start. Can't wait to see your progress through out.

[rooster0210]

Well after all the " atta boys" I kinda feel like s#!+ puttin in this log. Went to the gym in dodge when we got up here. Had 45 min to w/o . Excuses r like A holes.
So anyway I just wasn't feelin it . Pretty much goi thru the motions .
Legs
Squats
2 sts empty bar warm up
235x8
235x10
235x10
Ext
95x10
105x10e
110x8
Did 3 sts of curls .notebook says 185 & 195 but that doesn't sound right . So 2moro is arms all heavy . Negatives and rest pause . Better bring my A game

[jdg76]

Man we all have down days. Just make'em up next time in the gym

[rooster0210]

Don't know if it was guilt from last work out or this old man stack I started last wk. But I had a frikn killer work out today. Focus determination pump it was all ther today . And after learnin in here that I can use the smith for negatives when no spotter. Wasn't intimidated at all.
Cloe grip negs
135x6
155x5
165x4
Close grip rest pause
125x6
125x6
125x6-5-3
French press
60x6
65x6
65x6-60x5-55x5
Tri pushdowns
140x7
140x7
140x6-120x6-110x6
Barbell curls negs
100x3
90x4
90x4
Rest pause
70x6
70x6
60x6-3-3
Incline curl
25x7
25x7
25x6-20x4-15x4
Preacher
60x6
55x8
55x7-45x5-35x6
Great

[jdg76]

Nice workout man!! Looks like you made up for the previous

[rooster0210]

The rig moved yesterday and really put me in a bind.we moved to coldwater,Ks. No anytime fitness within hr and half. Looked all over for local gym or weight room .NOTHIN!!!! I wouldn't mind so much but its not very temporary. Gonna b here at 4 months.
I'm on a gain program so its gonna b really hard to figure out what to do 4 my 7 days @ work.
I have adjustable dumbells barbell and ez curl. No bench. So this is what I figured out 4 yesterday.
Push ups
6 sets 25-30
I did a st of diamond then reg. then wide. Repeat.
Push ups feet inclined
6 sets 20-25
Alternated these also.
Shoulders
Dbl press
25x16
30x12
30x12
25x16
Standin mil. press
60x19
70x16
70x14
70x11
Dbl side laterals
10x20
10x17
15x13
15x13
Dbl rear
15x15
15x14
10x16
15x8

[jdg76]

Sometimes we just have to make due with what we have. Looks like you still pulled out a pretty good workout!!

[rooster0210]

Oh yeah .Def. Got pretty dam sore 2.

[rooster0210]

Arms.
Frikn hated hsvin to substitute for no cables cause I've really been stickin to this arms routine . Got started and it really come thru.
Concentration curls
27x12
27x10
22x12
Barbl curls
40x20
35x20
30x20
Preacher
Did these squared against wall elbows slightly between knees
30x15
40x12
45*13
Standin dbl tri ext
22x15
22*15
22*15
Skull krushers
45*15
50*15
55*15
Bench dips
25
28
24

[rooster0210]

Squats
175*18
175*17
175*19
175*16
Used cinder blocks stacked to make 2 steps hi.
Usin 50lbs in each hand climbed the steps
5 sets 20/25 reps
Not sure what this is called.
35lbs in each hand. Step forward (long) with 1 leg and then spring back up.
Did 4 sets 15/20 reps.

[rooster0210]

After workn 12 drivin 10 (i slept 5) was so excited to b home and close to a gym, we drove straight to gym. Started phase 2 of "killer chest w/o"
Pec Dec
Warm up 2 sets 50lbs x 30
140*5
120*6
120*5
120*4
Flat bench drop set
145*10
135*9
125*11
115*13
105*13
1st time to do this w/o so will def. change wgt on next one

[rooster0210]

Arms
Close grip negs
135*6
155*6
165*4
Close grip
125*10
145*8
145*8 rest pause 5 rest pause 5
French press
50*12
65*7
Drop set
70*7 60*6 50*6
Tri push downs
150*8
140*8
Dropset
140*7 120*6 110*6
Barbell curls neg
90*5
90*4
90*4
Barbell curls
70*6
70*6
60*6 rest pause 4 rest pause 3
Incline dumbell curls
25*8
25*6
Dropset
25*6 20*5 10*6
Preachers
60*6
60*6
Dropset
55*6 45*5 35*8

[rooster0210]

Warm up
2 sets 12 pull up
Pull ups
185*6
190*5
190*5
Ham str rows
190*7
190*6
190*6
Bt ovr rows
135*8
145*5
145*5
95*12
Cable rows
140*5
120*8
120*6
Superset on ham str.
Lo then hi
90 lbs 3 sets 12