UnFocus log

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November 3, 2013
Sunday

Legs

had a real short leg workout because I worked and when I got off the gym closed in like an hour...

1. Full Squats
355x5
355x5
355x3

I have a video as well.


2. Single Leg Squats
100x7
100x7
100x7

3. Romanian Deadlifts
235x8
235x8
235x8

.

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November 4, 2013
Monday

Back

1. Pullups
5
5

2. Weighted Pullups
45x5
45x5
45x5

3. BB Rows
225x7
225x7
225x7

4. Cable Seated Rows
155x10
155x10
155x10

5. Lying T-Bar Rows
75x8
75x8
75x8

Shoulders

1. Standing Press
135x5
135x3
135x4

2. DB Side Raise/Rear Raise
30x7
30x7
30x7

3. Upright Rows
100x7
100x7
100x7

3. Dumbbell Shrugs
100x10
100x10

4. Face Pulls
100x12
100x12

Abs

1. Hanging Leg Raise
15
15

2. Windshield Wipers
5 per leg
6 per leg.

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November 6, 2013
Wednesday

Chest

1. BB Flat Bench
205x8
205x7
205x6

2. DB Incline Bench
75x6
75x6
75x4

3. Cable Crossover
55x7
55x7
55x7

4. Weighted Dips
80x10
80x10
80x8

5. DB Incline Flyes
35x8
35x10

Arms

1. Standing Curls/Lying Extensions
80x9/8
80x9/6
80x7/6

2. Incline DB Curls/Cable Pushdowns
30x6/150x12
30x6/150x9

Had to finish off early because I had work .

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November 7, 2013
Thursday

Legs
Haven't been eating as much in the past few days, so I now fluctuate around 153-156
was around 154 when I tested my squat.


1. Front Squats
285x3

2. ATG Squats
325x1
365x1
405x1

Decided to test out my max just because I didn't want to do front squats.




3. Leg Press/Calf Press
610x8/19
610x8/19
610x8/19

4. Single Leg Squats
100x8
100x8
100x8

5. Romanian Deadlifts
245x5
245x5
245x5

6. Prone Leg Curl
75x8
75x5

Been under eating past 3 days, so I feel like ****.

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November 8, 2013
Friday

Back

So I've been eating like 400-800 calories short this whole week, I guess its cutting week or something haha, probably because of work, and call of duty coming out.

1. Pullups
5
5
45x5
45x5
45x5

2. BB Rows
225x8
225x8
225x8

3. Cable Seated Rows
170x6
170x6
170x6

4. Lying T-Bar Rows
80x5
80x5
80x5

the progression is real today.

Shoulders

1. Standing Press
135x5
135x4
135x5

2. DB Side Raise/Rear Raise
30x8
30x8
30x8

3. Upright Rows
100x8
100x8
100x8

4. DB Shrugs
100x10
100x8

5. Face Pulls
100x12
100x12

Abs

1. Hanging Leg Raise
15
15

2. Windshield Wipers(total reps)
10
16
12

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November 10, 2013
Sunday

Chest

had no time to do arms really.. because I worked all day.

1. BB Flat Bench
205x8
205x5
205x5

2. Incline DB Bench
75x7
75x7
75x7

3. Cable Crossovers
55x9
55x9
55x8

4. Weighted Dips
80x10
80x10
80x7

5. DB Incline Flyes
35x10
35x9

Arms

1. Standing Curls/Lying Extensions
80x9
80x9

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November 12, 2013
Tuesday

Couldn't workout monday just because it was a stat holiday and I worked the whole day

Legs

Also noticed how weak, and lost energy, weight, strength, from not eating.. basically been cutting ever since I got Call of Duty ahaha, all I do is game.. .so I like barely eat... but I'm going to go hard again...

1. Squats
355x3
355x3
355x4

This is like what I meant by feeling weak

2. Single Leg Squats
100x8
100x8
100x8

Skipped leg press because I didnt ahve time.

3. Romanian Deadlifts
245x5
245x5
245x5

4. Prone Leg Curl
75x8
75x8
75x8

[sonnydfrizzy]

Your strength is fuarking impressive dude. Keep that chit up

[Unfocus]

Your strength is fuarking impressive dude. Keep that chit up

Thanks brah

[Unfocus]

November 18, 2013
Monday

So I know I missed a couple logs, but I can't fill them in because I can't find them on jefit, I don't think it saved.

Chest

1. BB Flat Bench
205x6
205x6
205x6

So I been going down a lot in reps just because I haven't been gaining weight, been losing a lot haven't been eating a lot actually...

2. DB Incline Bench
75x6
75x6
75x6

3. Cable Crossovers
55x8
55x8
55x8

4. Weighted Dips
90x10
90x9
90x9

Fuark that double 45lb plate dip.

5. Incline DB Flyes
35x10
35x10

Arms

1. Incline DB Curl/Cable Pushdowns
30x10/150x10
30x10/150x10
30x10/150x10

Only did this superset for arms because I had work, so I had no time.

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Tuesday, November 19
Legs

So that was a **** leg day, think its because I been so inconsistent with eating and supplementing.

1. Full Squats
355x3
355x2
315x5

2. Single Leg Squats
110x6
110x6
110x6

3. Romanian Deadlifts
245x7
245x6
245x5

4. Prone Leg Curl
80x5
80x5
80x5

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November 20, 2013
Wednesday

Back

1. Weighted Pullups
45x5
45x5
45x5

I lost my chalk so fuark...

2. Barbell Rows
225x5
225x5
225x5



I think Im going to drop weight just to work on my form.. been cheating a lot, on most of my back work

3. Cable Seated Rows
170x7
170x7
170x5

4. Lying T-Bar Rows
80x7
80x7
80x7

Shoulders

1. Standing Press
135x5
135x5
135x5

2. DB Side Raise/Rear Raise
30x10
30x10
30x10

3. Upright Rows
110x6
110x6
110x6

4. Facepulls
100x12
100x12

Abs.

1. Hanging Leg Raise
15
15

2. Windshield Wiper
6
8

[Unfocus]

So yeah I just decided I'm not going to log missed workouts... just because I'm lazy.

November 26, 2013
Tuesday

Chest

Oh did back/shoulders day before chest so got no rest.

1. BB Flat Bench
205x8
205x7
205x5

2. DB Incline Bench
75x8
75x6
75x6

3. Cable Crossovers(pulling down)
55x9
55x9
55x9

4. Weighted Dips
90x8
90x7
90x2

I think I might have done a small tear on my right pec went down too fast.

5. Incline DB Flyes
35x8
35x8

Might switch the cable and db flyes to reverse soon, just so weighted dips aren't so hard.

Arms

1. Standing Curls/Lying Extensions
90x6
90x6/5
90x6/4

Can really feel the stabilizer pec just pinching

2. DB Incline Curls/Cable Pushdowns
30x11/150x12
30x11/150x12
30x11/150x10

3. Preacher Curls/DB Tricep Press
80x8/60x11
80x8/60x11
80x8/60x11

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November 27, 2013
Wednesday

Legs

1. BB Full Squat
320x5
320x5
320x5

2. Single Leg Squats
110x8
110x8
110x8

3. Romanian Deadlifts
225x8
225x8
225x8

4. Prone Leg Curl
80x6
80x6
80x6

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November 30, 2013

Chest

No longer on jack3d, too adapted too it.

1. BB Flat Bench
205x6
205x5
205x5

2. DB Incline Bench
75x6
75x7
75x8

3. Cable Crossovers
55x10
55x10
55x10

4. Weighted Dips
90x7
90x7
90x5

5. Incline DB Flyes
35x9
35x9

Arms

1. Standing Curls/Lying Extensions
80x6
80x6
80x6

2. Incline DB Curl/Cable Pushdowns
35x6/150x12
35x6/150x12
35x6/150x11

3. Preacher Curls/DB Tricep Press
70x9/65x10
70x9/65x10

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December 4, 2013
Wednesday

Chest

Bought some more mutant mass, think I've passed the 'I must level faster then anyone else on ps4 now' phase, so I can take my shakes more consistently, but my diet will probably end up being shakes....

1. BB Flat Bench
215x5
215x5
215x3

Not sure what happened last set, but I felt some sharp weird rumbling pain go up my abdominals and stomach from the groin.

2. DB Incline Bench
75x8
75x6
75x6

3. Cable Crossovers
60x6
60x6
60x6

4. Weighted Dips
90x8
90x4
90x5

5. DB Incline Flyes
35x10
35x10

Arms

1. Standing Curls/Lying Extensions
90x6
90x6
90x6

2. DB Incline Curls/Cable Pushdowns
35x7/150x12
35x7/150x12
35x7/150x12

3. Preacher Curls/DB Standing Press
80x8/65x8
80x8/65x8
80x8/65x8