enexi0688 and Baker1989 -- A "Neighbor to Neighbor" Journal

[baker1989]

Tonights workout was a interesting one. Felt real good but just jumped around a bit.

Hammer Curls (Reps are per arm)
35x8
40x8
50x6
50x6
35x10

Front Plate Lateral Raises
Had a sequence ~~ 3 sets of this
45lb plate for 8
35lb plate for 10
25lb plate for 12

Lat Pull Downs
137.5x10
150x10
162.5x8
150x8

DB Shrugs
75x20
85x15
95x12
80x15

This is where I kind of went off track. Jumped around. Didn't really stay with one exercise for more than 1 set without going to another. Weird circuit.

Seated Preacher EZ Bar Curls
2 sets of 95lb for 6 reps

Standing EZ Bar Curls
1 set of 105lb for 4 reps

Seated Decline Cable EZ Curls
1 set of 150lb for 6 reps

Standing Cable Overhead Curls
3 sets of 60lb each hand for 12 reps

Body Weight Pull Ups
3 sets of 10

Barbell Shrugs
2 sets of 225 for 12 reps

Feel a great pump though. So not really worried about the workout. Just not very organized.

Lol

[baker1989]

Barbell squat
135x10
135x10
135x10
135x10
135x10

Lunges (rep per leg)
30x10
30x10

Ab machine
150x30
150x25
150x30

Seated calf raise
250x50
350x30
250x50

Leg extension (single leg)
70x10
70x10
70x10

Leg raises
Set1x20
Ser2x20
Set3x20

Terrible morning. Tired as **** and didn't wanna be here. Had to push it but couldn't get motivated. Hope next week brings more weight and more PR

[doughnutgut]

Nice leg work Baker.

High or low bar squatting btw?

[baker1989]

Nice leg work Baker.

High or low bar squatting btw?

Low squat (parallel)

[doughnutgut]

Low squat (parallel)

Thanks for the heads up.

Particular reason going LB?

Or is it just a preference. Sorry for the questions. Many more will come.

[baker1989]

[QUOTE=doughnutgut;1193444711]Thanks for the heads up.

Particular reason going LB?

Or is it just a preference. Sorry for the questions. Many more will come.[/


No jus what in use to
And it's all good feel free to ask
Plus my damn neck bone gets hit every time I do high bar also lol so I jus moved it lower on shoulders lol

[enexi0688]

So tonight I got free late and hit the gym around 10:30. Not often do I go that late but having the gym to myself was pretty nice. Chest and tri's.

DB Flat Bench Press
50x10
70x8
80x8
90x8
50x10

Machine Cable Fly's
100x12
120x12
140x10
120x10

Single Arm Machine Cable Fly's
80x10
90x10
90x10
100x8

Bench Dips
3 sets of 20

Tricep Rope Push Downs
90x12
105x10
120x6
105x8

Single Arm Cable Tricep Pull Downs
40x10
50x8
50x8

Overhead Tricep Extensions
90x10
105x8
105x6

Incline DB Bench Press
50x10
70x8
75x6

EZ Bar Overhead Tricep Extensions
45x12
65x10
65x10

Front and Side Verticle DB Raises
20x8
25x8
30x4

Today was my splurge day. Still didn't do too bad though. Just enjoyed what I ate and didn't worry on calories and what not. Back at the diet spot on tomorrow. Probably going to pick up a food scale to dial in macros a bit better.

[baker1989]

Lando nice workout

Ok y'all this weeken was absolutely terrible on a so called eating right plan. Had plenty of protein income ( 250g+ a day) but jus didn't eat the healthiest. Not really worried about a strict diet I'm doing a bulking cycle (clean bulk) but this weeken was terrible. Tmrw brings a new day and going bak to my clean bulk. 3k+ cals low fat ALOT ALOT ALOT protein till end of February. Tmrw will also (I hope) bring a new PR. Wish me luck. And see the BB crew tmrw ugh huuuuu Baker out lol 💪💪

[enexi0688]

Thought about going in the morning around 8ish and seeing if I can pull 400 on dead lift. Hit 315x4 today on squats so hoping I can carry over strong to tomorrow.

What time you going tomorrow?

[baker1989]

Thought about going in the morning around 8ish and seeing if I can pull 400 on dead lift. Hit 315x4 today on squats so hoping I can carry over strong to tomorrow.

What time you going tomorrow?

430

[enexi0688]

430

Thought you may have had the holiday off.

[baker1989]

Thought you may have had the holiday off.

Idk yet debating on what ima do in morning after gym

[enexi0688]

Idk yet debating on what ima do in morning after gym

Will be going around 8ish if you end up not going to work and want to hit it when I go.

[baker1989]

Barbell flat bench
135x12 (warm up)
230x1
235x1 (new PR)
205x3
185x5
155x10

Incline barbell bench
135x10
205x1 (new PR)
135x14
135x14

Machine flys
120x15
130x15
140x12
150x10

Cable cross over
40x15
50x15
60x12

Machine chest press close grip
90x15
110x10
120x8

Dips body weight
Set1x10
Set2x8
Set3x8

DB skull crush (2 DB)
25x15
35x10
30x12

Machine tricep extension single arm
50x8
50x10
50x10
50x8

Bench dip feet elevated (100lb plate)
Set1x15
Set2x20
Set3x15
Set4x20 body weight
Set5x20 body weight
Set6x20 body weight

Cable push down
120x25
135x20
150x12
165x10

OMG. lol awsome awsome awsome workout. New PR like I wanted goal on chest is 250 by March but I think I can get it in a couple weeks. Freaking feeling good. Ugh huuuuuij💪💪💪💪💪💪

[baker1989]

Breakfast
3 slices Whole wheat bread
2 scoop French vanilla protein
Whole milk
1 egg
1 egg white
Cinnamon
73g protein

Lunch
1 boneless chicken breast
1cup rice
Mixed veggie
2 scoop protein
72g protein

Dinner
2 chicken breast boneless
1cup rice
2 scoop protein
90g protein

And I snacked on 3 bananas and a couple apples throughout the day

[baker1989]

Lat pull down
125x12
150x12
175x10
200x8 (whole machine new PR)

Machine row
170x12
210x12
250x10
300x6 (whole machine new PR)

Bent over barbell row
135x12
135x12
145x10

EZ bar curl
65x12
65x12
65x12

Standing DB curl single arm (per arm)
40x10
65x7
70x3 (new PR)

Cable curl
135x15
165x10
150x12

Couple new PR. Good morning good morning

[enexi0688]

Rest day today. Trying to heal this back and legs from the thrashing they took this weekend.

[Joshyb90]

It's a beautiful day in this neighborhood,
A beautiful day for a neighbor,
Would you be mine?
Could you be mine?

Own it Lando and friend.

Haha pissa, my son watches this.

Great work in this log too.

[enexi0688]

Chest and Tri's Tonight. Flying solo. Needing to hit it with a spotter soon to check my max on bench.

Machine Fly's
100x12
120x10
150x10
130x10

One Arm Machine Fly's
90x10
100x8
100x8

DB Flat Presses
60x10
75x10
85x8
85x8

Flat Barbell Bench (Granted no spotter)
135x8
185x4
225x2
235x2
245x1
245x1
250x1
250x1
225x2
135x15 (Last rep was a struggle)

Standing Overhead EZ Bar Tricep Extensions
45x12
65x10
75x10
65x10

Cable Tricep Press Downward Extensions
120x10
135x8
150x8

Cable Fly's
60x12
80x10
90x8

Then finished off the session talking with some dude in there and hitting just a random set of tricep kick backs (30 lb DB x 10) and body weight dips (set of 15). Good set overall though. Not to shabby to be a 10:30 at night set. Diet wasn't the greatest today though. But back at it tomorrow. Enjoying a nice ISO-Tropic Blueberry protein drink right now to polish off the night.

[baker1989]

DB flat
60x12
95x7
90x8
90x6

Incline DB
65x12
75x8
85x4
60x10

Decline DB
65x9
75x3
55x6

Machine fly
130x10
120x12
150x8

Machine press
115x12
135x10
155x8

Tired after DB flat won't worth a cuss next sessions lol

[enexi0688]

Well tonight was amazing to say the least. I was going for back and bi's only. Ended up doing back, bi's, chest (again), some shoulders and one set of squats. LOL combo session. But PR's were had.

Standing Hammer DB Curls
35x10
40x8
45x8
50x6

Lat Pull Downs
125x10
150x10
162.5x8
175x6 (New PR for reps... previous was 175x5)

Flat Bench Barbell (Asked if I could join some buddies on this to try PR since I would have a spotter)
135x8
225x2
250x1
260x1
275x1 (Tied my all time flat bench PR)

Decline Bench Barbell
155x8
225x8
250x4 (New PR since rejoining gym)
135x20 LOL

Seated Machine Rear Delt Rows
150x10
190x10
230x8
250x6
290x3 (Whole machine... PR for weight and reps)

Standing Overhead Bicep Cable Curls
60lb x10
80lb x 8
80lb x 8

Barbell Shrugs
245x12
245x10
245x10

One set of squats before I unloaded the 245 from shrugs. Got 6 reps but had no warm up. Was just doing it to mess with another gym goer.

Hands down best gym session I have had in quite some time. Feel like my arms are tight as fuuuu!!!!! The PR's that I set, I knew I could get just needed to catch them on the right night. Really felt amazing throughout tonights session. Kicked around and talked some junk to the fella's while I was lifting. Kept the mood light and kept me motivated. Debating whether to attempt leg night tomorrow or take it as Friday Restday. Polishing off the night with Pro Antium from RCSS. 29g protein per scoop and 5g creatine. Best of both worlds.

[baker1989]

Leg extension
150x12
190x10
230x10
300x8

Ab crunch machine
150x30
150x30
150x30
150x30

Over head press
100x12
125x10
150x10
175x5

Calves raises
250x40
300x40
300x50

Barbell shrug
225x15
225x20
225x20
315x10

Leg curl
130x12
150x10
170x5

Front DB raises (per arm)
30x10
40x10
40x10

Lunges (40lb DB)
Set1x 20 steps
Set2x 20 steps

Side DB raise (single arm)
20x10
25x10
30x10

Tired at first once I got going felt better. Good workout I think. Monday gonna bring new PR on chest

[djwolford]

Peearrs being posted all over this thread.

[enexi0688]

Great shoulders session tonight.

DB Shrugs
80x20
90x15
95x15
80x20

Front DB Raises
20x10 per arm
25x10 per arm
30x8 per arm

Side DB Raises
20x10 per arm
25x8 per arm
25x8 per arm

Bando's Bang Bangs
25lb DB for 8 rotations
30lb DB for 6 rotations
25lb DB for 6 rotations
20lb DB for 10 rotations

Front Middle Grip Plate Raises
Sequence: 45lb plate for 8, 35lb plate for 10, and 25lb plate for 12
(3 rotations of this)

Seated Overhead Machine Press
100x10
125x8
150x8
175x2
100x8

High Hand Close Grip Seated Rows
110x10
130x8
130x8

Straight Arm Cable Pull Downs with EZ Bar
90x8
105x8
120x5
80x8

Had a great day diet wise too. Really knocked my protein goals down and kept carbs in check. Also, found out (Thanks to Bando) that RPS Powerlifting will be coming to North Carolina in June. Looks like I will finally get to attend a meet and see how things go. And you never know, maybe compete depending on how well training goes the next 4 months.

[enexi0688]

Pretty simple legs and abs today. Avoided squats due to time constraints.

Machine Leg Press
180x15
250x10
350x10
400x8
250x10

Leg Extensions
110x12
130x10
150x10
170x10
190x8 (Not sure if this is all time PR but PR since returning to lifting regularly)
110x8

Calf Extensions
250x20
300x15
350x12
300x10

Weight Ab Crunch Machine
125x30
150x20
150x15

Hanging Leg Raises
3 sets of 20

Cardio
10 minutes of 4mph treadmill on 3.0 incline
10 minutes of 5.5 mph job on 1.0 incline

Hit the sauna for two sessions of 15 minutes each. Really nice feeling session today. Not too brutal. Needed that after a good hard week of lifting.

[enexi0688]

Back progress for 3.5 weeks to now. And yes I'm aware, I was quite chunky when I started back lifting regularly. Not for long though.

[enexi0688]

Hit chest and tri's again today. Probably be taking Tuesday and Wednesday off this week so moving sessions up in the week.

Standing Cable Presses
80x10
90x10
105x8
80x10

Flat Barbell Bench
135x8
185x8
225x4
245x1
245x1
255x1
255x1
225x4
135x10

Tricep Overhead Rope Extensions
80x10
90x8
80x10

Tricep EZ Bar Cable Downward Extensions
105x10
120x10
120x10

Machine Fly's
100x12
120x10
140x10

One Arm Machine Fly's
80x10 per arm
90x10 per arm
100x8 per arm

Skull Crushers with EZ Bar
Laying Down -- 2 sets of 65lbs for 10
Standing Up -- 2 sets of 85lbs for 10

DB Bench Presses
60lb DB for 10
80lb DB for 8
90lb DB for 6

Starting to see some progress. And quite happy about it. Not seeing much change in weight as I have only lost a touch over 5 pounds since I started back. But I'm seeing progress in the mirror. And that's all I'm worried about. Two drinks of Pro-Antium today and one tonight of ISO-Tropic so protein goals are easily met for the day. Getting the diet on check as well. Next couple weeks should show some progress.

[EPolis13]

You've made some pretty awesome progress so far in just a short time!

[enexi0688]

You've made some pretty awesome progress so far in just a short time!

I was some kind of chunky though. Long way to go. Promise I'm going to check yall out at CFD though. How much is a session or two just to try it out?

[Sweetpeach79]

Keep up the great work!