Day #1 (Upper Body Strength)
#s are going to be all over the place for the first week or so as I try and figure out what a good weight is for each lift. so dealwithitgif
[B][U]Lat Pulldown |2x6|[/U][/B]
90x6
95x5
-[i] picked a good weight I think for this one. Will start at the same weight next time and hope to progress[/i]
[B][U]DB Row |3x5|[/U][/B]
65x5
75x5
85x5
-[i] started too light and kept bumping up the weight. Next time I'll do 80/85/90 and see how that goes[/i]
[B][U]Incline Bench |3x5|[/U][/B]
200x5
205x5
210x5
-[i] prob could have gone heavier on this one. will do 210/215/220 next time[/i]
[B][U]DB Fly |2x8|[/U][/B]
40x8
45x8
-[i] weight seems right on these[/i]
[B][U]DB Lat Raise |3x10|[/U][/B]
15x10
20x9
25x0
-[i] ugh, need to go lower. I'm so weak on these.[/i]
[B][U]Face Pulls |2x10|[/U][/B]
80x10
85x10
-[i] can go heavier but the stack on this machine goes to 95 :|. Might have to use the other Cable Cross over machine thing and bump the old folks off of it.[/i]
Day #2 (Lower Body Strength)
[U][B]Squats |3x5|[/B][/U]
250x5
260x5
270x5
-[i]Not bad for not having done Squats in about three weeks[/i] :}
[U][B]Leg Press |2x8|[/B][/U]
600x8
620x4
-[i]got a little ambitious on these, so I'm dropping the weight down and will do 570/590 next[/i]
[U][B]Leg Ext |2x8|[/B][/U]
175x8
180x8
[U][B]Leg Curl |3x8|[/B][/U]
170x8
175x8
180x8
[U][B]SLDL |2x8|[/B][/U]
135x8
155x8
-[i]I've never really done this lift with any consistency so I was clueless on what weight to choose. felt light so doing 155/160 next time to see how that goes[/i]
[B][U]Calves |2x10| (using leg press machine)[/U][/B]
250x10
260x10
-[i]seemed light so bumping this up to 270/280 next time[/i]
And this come on Pandora, love this song
[youtube]SYyaPW8FKEY[/youtube]
Day #3 (Chest/Delts/Tris Hyper)
Entire workout was a fail. Was a little too sure of myself on the weight I picked on all the lifts and quickly realized I am teh suck. Also, prob drank too much beer watching the ND game last night and I slept like shiit with work worry. So those are the excuses I'm going with right now. :|
[B][U]BB Flat Bench |3x10|[/U][/B]
210x10
225x10
235x7
-[i]and that was basically to failure. I couldn't get 10 reps on the last set. was ded[/i]
[B][U]BB Decline Bench |2x15|[/U][/B]
180x15
185x10
[B][U]Rope Pushdown |2x15|[/U][/B]
45x15
50x12
-[i] sucked a$$[/i]
[B][U]EZ Bar Skullcrusher |3x10|[/U][/B]
70x10
75x10
80x8
[B][U]Cable Crossover |2x15|[/U][/B]
22x15
27x15
-[i]damn these were humbling. never really have done these before too[/i]
[B][U]DB Shoulder Press |3x10|[/U][/B]
was going to do 60/65/70 but I couldn't even do one rep, da fuk
Day #4 (Back/Bi's/Trap Hyper)
Realized I wrote the rep scheme all wrong for this day in my OP. These are the corrected #s
[B][U]BB Bentover Row |3x10|[/U][/B]
135x10
140x10
145x10
[U][B]DB Shrugs |3x15|[/B][/U]
40x15
45x15
50x15
[U][B]Cable Row |2x12|[/B][/U]
80x12
85x12
[U][B]Closegrip Pulldown |3x10|[/B][/U]
70x10
75x10
80x10
[U][B]Str8 bar curl |2x12|[/B][/U]
60x12
70x12
[U][B]DB Bent over Fly |3x15|[/B][/U]
totally forgot about these... :}
Day #1 (Upper Body Strength)
[B][U]Incline Bench |3x5|[/U][/B]
210x5
215x5
220x5
-[i] have to remind myself not to wear the slippery sweat pants as I was sliding off the seat... [/i]:|
[B][U]Lat Pulldown |2x6|[/U][/B]
90x6
95x6
[B][U]DB Row |3x5|[/U][/B]
80x5
85x5
90x5
[B][U]DB Fly |2x8|[/U][/B]
45x8
50x8
-[i] right arm was getting wonky / poor form on these.[/i]
[B][U]DB Lat Raise |3x10|[/U][/B]
10x10
15x10
20x10
[B][U]Face Pulls |2x10|[/U][/B]
85x10
90x10
[b][u]Leg Lifts[/b][/u]
4x12
-[i] threw these in for the fuk of it.[/i]
Day #2 (Lower Body Strength)
[U][B]Squats |3x5|[/B][/U]
260x5
270x5
280x5
[U][B]Leg Press |2x8|[/B][/U]
570x2
590x0
-[i]my lower back on my right side was getting wonky on these and I know from past experience not to push it so I moved on to other lifts...[/i]
[U][B]Leg Ext |2x8|[/B][/U]
180x8
185x8
[U][B]Leg Curl |3x8|[/B][/U]
175x3
180x0
185x0
-[i] back didn't want any of that [/i]
[U][B]SLDL |2x8|[/B][/U]
155x8
160x8
-[i]moving on up... on these[/i]
[B][U]Calves |2x10| (using leg press machine)[/U][/B]
270x10
280x10
Day #3 (Chest/Delts/Tris Hyper)
[B][U]BB Flat Bench |3x10|[/U][/B]
205x10
220x10
230x10
[B][U]BB Decline Bench |2x15|[/U][/B]
170x15
175x15
[B][U]Rope Pushdown |2x15|[/U][/B]
40x15
45x15
[B][U]EZ Bar Skullcrusher |3x10|[/U][/B]
70x10
75x9
80x9
[B][U]Cable Crossover |2x15|[/U][/B]
27x15
32x15
[B][U]DB Shoulder Press |3x10|[/U][/B]
45x6
35x10
40x10
-[i]started too heavy...[/i]
Day #4 (Back/Bi's/Trap Hyper)
[B][U]BB Bentover Row |3x10|[/U][/B]
140x10
145x10
150x8
-[i]could have gone for 10 on the last set but bad back + sloppy form = I did 8 good reps[/i]
[U][B]Closegrip Pulldown |3x10|[/B][/U]
75x10
80x10
85x10
[U][B]DB Bent over Fly |3x15|[/B][/U]
5x15
10x15
15x10
-[i] have never ever done these before.............like ever. Come to found out, I'm apparently pretty weak on these.[/i]:|
[U][B]DB Shrugs |3x15|[/B][/U]
45x15
50x15
55x15
[U][B]Cable Row |2x12|[/B][/U]
85x12
90x12
[U][B]Str8 bar curl |2x12|[/B][/U]
70x12
80x11
-[i]stalled right in the middle of the last rep on the last set... ugh. and some old dude was changing plates on a curl machine that was literally a few inches from where I was standing and it was wigging me out as I thought I was going to hit him with the bar when he would bend down to pick up and replace weights.[/i]
Day #1 (Upper Body Strength)
[B][U]Incline Bench |3x5|[/U][/B]
215x5
220x5
225x5
[B][U]Lat Pulldown |2x6|[/U][/B]
95x5
90x6
-[i] having a hard time progressing on these...[/i]
[B][U]DB Row |3x5|[/U][/B]
85x5
90x5
95x5
-[i] starting to lose my grip strength on the last set (need to start using straps) and the barbells in my gym only go up to 110 so once I get there, I'll start increasing reps.[/i]
[B][U]DB Fly |2x8|[/U][/B]
50x8
55x4
-[i] felt like I was dislocating my right shoulder on these so I'm dropping the weight and going to focus on form since I feel like I'm all over the place when I lower the weights[/i]
[B][U]DB Lat Raise |3x10|[/U][/B]
15x10
20x10
25x9
-[i] at least I'm increasing the # of reps....[/i]
[B][U]Face Pulls |2x10|[/U][/B]
90x10
95x10
-[i] I've reached the limit on these (stack only goes to 95) so I'll start increasing reps.[/i]
Day #2 (Lower Body Strength)
[U][B]Squats |3x5|[/B][/U]
265x5
275x5
285x5
-[i]it was around this weight that I hurt my back last time I was doing squats regularly. Going to increase [I]slowly[/I] but I feel good so far [/i]
[U][B]Leg Press |2x8|[/B][/U]
560x8
580x8
[U][B]Leg Ext |2x8|[/B][/U]
185x8
190x8
[U][B]SLDL |2x8|[/B][/U]
160x8
165x8
[U][B]Leg Curl |3x8|[/B][/U]
175x8
180x8
185x0
-[I]I've not had good luck with using this leg machine. Did first two sets and then some old dude camped out on it for 20 min. When asked if I could work in he bert stared me. So I left[/I]
[B][U]Calves |2x10| (using leg press machine)[/U][/B]
280x10
290x10
-[i]slow and controlled /janet jackson control[/i]
Day #3 (Chest/Delts/Tris Hyper)
[B][U]BB Flat Bench |3x10|[/U][/B]
205x10
220x10
230x10
[B][U]DB Shoulder Press |3x10|[/U][/B]
35x10
40x10
45x10
[B][U]Rope Pushdown |2x15|[/U][/B]
45x15
50x13
-[I]still stalling on these[/I]
[B][U]BB Decline Bench |2x15|[/U][/B]
175x15
180x13
[B][U]EZ Bar Skullcrusher |3x10|[/U][/B]
70x10
75x10
80x8
-[I]stalling[/I]
[B][U]Cable Crossover |2x15|[/U][/B]
32x15
27x15
22x20
-[i]changed this up a bit, form sucked on first set so lowered the weight and focused on that[/i]
[B]I don't seem to be progressing much on my hyper days. Power days I've been doing OK.[/B]
Day #4 (Back/Bi's/Trap Hyper)
[U][B]Closegrip Pulldown |3x10|[/B][/U]
80x10
85x10
90x9
-[I]last set, everything was going fine, and then on the 8th rep my strength just...left. weird[/I]
[B][U]BB Bentover Row |3x10|[/U][/B]
140x10
145x10
150x10
-[I]used a bit of body english on the last set but still got them[/I]
[color=green][B]Superset[/B]
[U][B]DB Shrugs |3x15|[/B][/U]
50x15
55x15
60x15
[U][B]Cable Row |2x12|[/B][/U]
90x12
95x12
-[I]I'm starting to lose grip strength on these. I think its due to exhausting my grip on the close grip pulldowns and the bent over rows. might uses straps (derp)[/I][/color]
[U][B]DB Bent over Fly |3x15|[/B][/U]
5x15
10x10
15x0
5x20
-[I]I think I'm going to do 12 reps instead of 15. My strength curve on these are weird. First 5 reps it feels light as hell. Reps 10 and 11 I'm dying... Added another set cuz of the 2nd set fail[/I]
[U][B]Str8 bar curl |2x12|[/B][/U]
70x12
80x8
50x20
-[I]failed on the last set to get all the reps so I did another set of 50 x 20 to make up for my fail[/I]
Day (Upper Body Strength)
[B][U]Incline Bench |3x5|[/U][/B]
220x5
225x5
230x5
[B][U]Lat Pulldown |2x6|[/U][/B]
95x6
100x4
[B][U]DB Row |3x5|[/U][/B]
90x5
95x5
100x5
-[i] had to use a strap. I like the idea of increased grip strength but I don't like the idea of my grip strength hindering what I can lift...[/i]
[B][U]DB Fly |2x8|[/U][/B]
40x8
45x8
-[i] Form felt good, didn't fell like my shoulder was going potato and out of socket[/i]
[B][U]DB Lat Raise |3x10|[/U][/B]
15x10
20x10
25x10
[B][U]Face Pulls |2x10|[/U][/B]
90x11
95x8
-[i] crashed, nothing left...[/i]
(Upper Body Strength) Day
[B][U]Incline Bench |3x5|[/U][/B]
225x5
230x5
235x5
-[I]starting toi slide from under the bar on these. need to find a better foot position so I can brace myself better.[/I]
[B][U]Lat Pulldown |2x6|[/U][/B]
85x6
90x6
[B][U]DB Row |3x5|[/U][/B]
95x5
100x5
110x5
-[i] realized my gym doesn't have 105 DB. so, had to go to 110 on last set and will start working in increasing reps since I can't increase weight now.[/i]
[B][U]DB Fly |2x8|[/U][/B]
45x8
50x8
[B][U]Face Pulls |2x10|[/U][/B]
90x11
95x11
[B][U]DB Lat Raise |3x10|[/U][/B]
20x10
25x10
30x0
-[I]some old dudes decided to camp out at the DB station, pull all the DBs off the rack and place them around themselves at a bench. Not sure what they were doing. Maybe playing fort? Because of that, said fuk it, and left[/I]