Ossizen's Journey continues to 200+lbs!

[ossizen]

Arms

25 February 2014

Alternating db curls
25 x 12/12
30 x 12/12
35 x 1010
40 x 9/9

Skullcrushers
75 x 12
75 x 12
75 x 12

Preacher curls
65 x 10
65 x 8 (negatives)
65 x 10

Seated triceps press
110 x 15
130 x 12
150 x 10
170 x 8

Standing barbell curls
65 x 17
65 x 10

[ossizen]

Still going strong.

Chest/arms

Flat db flyes
22.5 x 45

Flat bb bench press (no rest)
95 x 10
115 x 10
135 x 12
115 x 16

Incline db press (no rest)
45 x 8/8
40 x 8/8
35 x 10/10

No rest between exercises
Flat db bench press: 45 x 10
Decline db bench press: 45 x 10
Seated machine flyes: 160 x 10
Seated cable flyes: 40 x 15

One arm cable curls
25 x 12/12
25 x 12/12
20 x 12/12

V bar push downs
65 x 15
57.5 x 15
57.5 x 15

[ossizen]

Straight arm cable pull downs
50 x 15
50 x 15

No rest between sets
50 x 15
50 x 15
50 x 15

Db rows (no rest between sets)
60 x 10/10
60 x 8/8
60 x 10/10

Wide grip lat pull downs (no rest between sets)
100 x 15
100 x 12
100 x 12

Very little if any rest between exercises

Pull-ups
BW x 8

Low cable rows
160 x 10

Bent bb rows
155 x 8

Tbar rows
70 x 8

Just for something different: I'm doing this: http://www.bodybuilding.com/fun/wotw7.htm

It's primarily lower weight, high reps with very little rest. Ends up being very fast paced. I know pumps don't mean much, but it feels good.

This is treating dead lifts as a leg exercise.

This week has been stressful to put it mildly: dealing with damn insurance companies. Fast paced workouts like these help me blow off steam.

[ossizen]

Triceps

Straight arm cable pushdowns
42.5 x 10
42.5 x 10

No rest between sets:
57.5 x 12
57.5 x 12
57.5 x 12

Skull crushers (No rest between sets)
65 x 10
65 x 10
65 x 10

Skull crushers (No rest between sets) - not a typo
65 x 10
65 x 10
65 x 10

Overhead db tricep press No rest between sets)
45 x 8
45 x 8
45 x 6

Little rest between exercises:
Close grip bench press
115 x 8

Rope cable push downs
57.7 x 10

Db kickbacks
20 x 10/10

Bench dips
BW x 12

[ossizen]

Just popping in. Still going strong.

Legs

Seated leg extensions
160 x 12
160 x 12
200 x 36

Front squats
115 x 8
115 x 8
115 x 7

Angled leg press
350 x 10
350 x 20
350 x 10

Little rest between exercises

Squats
185 x 8

Angled leg press
260 x 8
260 x 8

Dead lifts
225 x 3
275 x 2
315 x 1

Db lunges
35 x 7/7

[ossizen]

Triceps

Straight arm push downs
115 x 15
115 x 15
130 x 15
130 x 20

Db French press
50 x 24

Skull crushers
65 x 30

No rest between exercises

Close grip bench press
115 x 10

Rope cable pushdowns
145 x 10

Db kickbacks
25 x 10/10

Bench dips
BW x 15

Just something to blow off some steam... So damn ticked off right now.

I pushed through this session fast and hard. Triceps completely spent...

[ossizen]

Still going strong.

---

8 May 2014

Biceps

One arm cable curls
17.5 x 15/15
22.5 x 15/15
27.5 x 10/10

Standing bb curls
EZ bar
85 x 10
85 x 8
85 x 8

Preacher curls
60 x 8
60 x 10
60 x 10

Giant set

Incline db curls
35 x 7/7

Standing EZ curls
85 x 7

Db hammer curls
40 x 10/10

[ossizen]

10 May 2014

BW: 204lb

Chest and arms (something different)

Bb bench press
95 x 8
115 x 8
135 x 6
155 x 5
185 x 3
205 x 2

Wide chest press
70 x 8/8
80 x 8/8
90 x 8/8

One arm cable flyes
22.5 x 8/8
27.5 x 8/8
32.5 x 8/8

Triceps pushdowns (rope attachment)
125 x 10
135 x 8
135 x 8

EZ bar curls
105 x 6
105 x 6
95 x 6

My strength still up there. I work better with a spot on the bench press. Tried going heavy on curls for giggles. Form is still good at 105, albeit a bit sloppy but not horrible.

[ossizen]

12 May 2014

shoulders

One arm Side laterals
20 x 15/15
20 x 12/12
20 x 10/10

Bent-over rear raise
12.5 x 15/15
12.5 x 12
10 x 10/10
10 x 8/8

Side lateral raises
20 x 15/15
20 x 12/12
20 x 10/10
20 x 8/8

Db shoulder press
40 x 12/12 (first 8 Arnold)
40 x 10/10 (first 6 Arnold)
40 x 8/8 (first 6 Arnold)
40 x 6/6 (Arnold)

Seated BTN press (smith machine)
95 x 12
95 x 10
95 x 8
95 x 6

[ossizen]

Legs

Squats
115 x 8
135 x 8
185 x 6
205 x 4
225 x 3
120 x 20

One leg angled leg press
170 x 8/8
170 x 8/8
170 x 10/10

One leg lying leg curls
30 x 8/8
50 x 10/10
60 x 8/8
60 x 8/8

One-leg leg extensions
85 x 10/10
95 x 8/8
105 x 8/8
110 x 6/6

My legs are toast. Threw in some widow makers. Not too shabby.

[ossizen]

Triceps

Lying One arm db extensions
22.5 x 15/15
25 x 12/12
30 x 12/12
35 x 8/8

Decline triceps extensions (EZ bar)
65 x 10
65 x 10
75 x 10
85 x 7

A - Triceps pushdowns
125 x 8
125 x 8
125 x 8
125 x 8

Alternate with squats
135 x 8
185 x 8
205 x 3
225 x 3
185 x 5
135 x 6

[ossizen]

21 may 2014

Biceps

One arm cable curls
17.5 x 12/12
22.5 x 36/36

BB curls
60 x 24/24

Bb preacher curls
60 x 24/24

Giant sets:

Incline db curls
25 x 10/10

EZ curls
85 x 8

Db hammer curls
30 x 12/12

Db concentration curls
30 x 8/8

[ossizen]

24 May 2014

Chest

Flat db bench
45 x 12/12
45 x 12/12
50 x 10/10
55 x 8/8
60 x 8/8
65 x 8/8
70 x 8/8
75 x 6/6 😊

Standing cable crossover
50 x 10/10
60 x 8/8
70 x 8/8

Wide chest press
90 x 6/6
90 x 8/8
90 x 8/8

[ossizen]

26 May 2014

Legs

Squats
45 x 10
115 x 20
185 x 5
115 x 15
185 x 5
95 x 20
185 x 5

Seated leg curls
175 x 5
100 x 20
185 x 5
115 x 20
185 x 5

Seated leg extensions
100 x 15
150 x 5
100 x 15
175 x 5
115 x 15
200 x 5

[ossizen]

28 May 2014

Back

Wide grip pull downs
115 x 10
125 x 12
135 x 10
135 x 8
135 x 6

T bar rows
70 x 12
80 x 10
90 x 8
105 x 6

Db rows
90 x 10/10
95 x 8/8
100 x 6/6
100 x 6/6

Low cable row
125 x 10
130 x 8
145 x 8
145 x 8

Superset with db lat pullover
45 x 10
50 x 8
55 x 8
60 x 8

[ossizen]

Still here.

Took a break from the forums. Busy with life and stuff. Volunteering a lot for various political candidates, including Governor Brownback, Senator Pat Roberts, and others.

--

And trying to get back into the gym.

--
BW is around 205-207.

Shoulders

Seated db press
45 x 8/8
50 x 8/8
55 x 5/5
45 x 6/6

Seated lever press
70 x 8/8
70 x 8/8
80 x 6/6
80 x 8/8

EZ bar upright rows
75 x 10
75 x 10
75 x 8

Front db raises
22.5 x 12/12
22.5 x 12/12
25 x 12/12

Side db raises
30 x 8/8
30 x 8/8
30 x 8/8

Shrugs - smith machine
195 x 10
195 x 10

[ossizen]

July 16 2014

Hammer curls
30 x 10/10
35 x 12/12
40 x 12/12
45 x 12/12

Cable curls
100 x 12
100 x 12
100 x 10

Preacher curls
75 x 10
75 x 8

Barbell curls
70 x 8
70 x 8
70 x 8
70 x 8

Seated db curls
35 x 10/10
35 x 10/10
35 x 10/10

[ossizen]

July 20 2014

Back

BW x 207

Pull-ups
BW x 7
BW x 6
BW x 5
BW x 5

Dead lifts
135 x 8
155 x 8
185 x 6
275 x 4

Seated cable rows (wide hammer grip)
160 x 10
175 x 8
190 x 6
220 x 4

BTN wide pull downs
115 x 8
130 x 8
160 x 7

[ossizen]

I did a good hard workout the other night on chest, but my iPhone was acting up (no note entry).

Still cracking away here though. I'll make my 40s better than my 30s! Yep, I'm hitting 40 in a few months. Many people thought I'm only 30.

---
22 July 2014

208lb

Shoulders

Seated db shoulder press
40 x 10/10
45 x 10/10
50 x 8/8
55 x 8/8
60 x 7/7

Front db raises
22.5 x 12/12
25 x 12/12
30 x 10/10
35 x 10/10

Side db raises
30 x 8/8
30 x 8/8
30 x 8/8

Upright rows
85 x 8
75 x 8
75 x 8

Db shrugs
70 x 10/10
70 x 10/10
70 x 10/10

[ossizen]

Still kicking, folks.

Just haven't been posting my workouts anywhere lately.

Busy with work and what not.

---
BW: ~205lb
Back

Dead lifts
135 x 5
135 x 5
185 x 5
185 x 5
205 x 3
225 x 3
275 x 1

Lever rows (per side)
80 x 8/8
80 x 8/8
90 x 8/8
90 x 8/8

Lat pull downs
165 x 6
135 x 8
135 x 8

Face pulls
100 x 12
130 x 12
145 x 8

[ossizen]

Chest / back
I'm trying this Freak fit workout. It does seem to be a twist on GVT.

Rotating Db bench press
45 x 8/8
45 x 8/8
45 x 8/8
50 x 5/5
50 x 6/6
50 x 6/6
45 x 7/7
45 x 6/6

Barbell rows
135 x 8
135 x 8
135 x 8
155 x 8
155 x 7
155 x 6
155 x 6
155 x 5

Figure 8 bicycle crunch
(with 4lb ball) x 12/12
x 12/12
x 12/12
x 12/12
6lb ball x12/12
x 12/12
x 12/12
x 12/12

My left arm is sore. Rotating my wrists in the presses is a weird feeling.

[ossizen]

Time to put this journal to bed.

New one up: http://forum.bodybuilding.com/showth...post1337117461