You must spread some Reputation around before giving it to MarkVI again.
Made me lol!
Nice to see you back at it Adam! Nice workout
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04-04-2013, 12:00 PM #2011
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04-04-2013, 08:06 PM #2012
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Upper body.. without triceps
33 total sets
FLAT DB BENCH
60x10
75x7
85x3x2
75x7
75x5
HAMMER SHOULDER PRESS (per side)
70x8x3
SEATED CABLE FLY
60x10
70x8
60x8
STANDING SINGLE-ARM LATERAL
17.5x10x3
SEATED WIDE CABLE ROW
130x10
145x8x3
UNILATERAL LAT PULLS
145x8x4
MODIFIED FACEPULL
3 Sets of 10
PASUED BB SHRUG
135x10x3
SEATED DB CURL (non alternating)
30x8x2
25x10x2
CABLE CURL
2 sets of 8
Simple poverty dinner:
2 Scoops whey
250g cooked basmati rice
spinach and mixed veggies sautéed in olive oil
Slice of Toast with 1/2 serving of PB
stupid meal is stupid"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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04-05-2013, 02:39 AM #2013
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04-05-2013, 07:43 AM #2014
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04-07-2013, 12:01 PM #2015
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Did a short/sweet leg workout yesterday
Allergies = no fun
Eyes so dry could barely see.
SQUATS
135x5
185x5
205x3x3
205x2
LEG PRESS
4 Sets of 7 with 4pps
SLDL
155x8x4
SEATED LEG CURL
200x10x3 PR... but who cares on this stuff
STRAIGHT CALF RAISE
4 Sets of 10
SEATED CALF RAISE
115x12
115x8
100x10"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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04-07-2013, 08:43 PM #2016
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Chest, delt, tricep
Inclined bb bench
135x5
155x4
145x5
145x4
135x5
Seated cable fly
70x7
60x8x3
Seated hammer shoulder press
5 sets of 8
Skull crushers
65x7x4
Single arm laterals
20x8x4
Hammer dip (total added weight)
160x8x4"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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04-07-2013, 09:36 PM #2017
Two very solid workouts. nice -- food intake better?
I am attempting to do sheiko - and of course, 2nd working set of squats I hear a pop and feel a pain where my rectus femori attaches medially. Some swelling, I'll be ok but it's just my dumb luck.www.xccellence.com
FKK.....We don't play
Getting big: http://forum.bodybuilding.com/showthread.php?t=136802401
- Alan Aragon www.alanaragon.com
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04-08-2013, 08:09 AM #2018
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
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04-08-2013, 08:35 AM #2019
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04-08-2013, 09:20 AM #2020
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04-08-2013, 08:13 PM #2021
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04-15-2013, 10:45 AM #2022
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Getting weaker. Ghey.
FLAT BB BENCH
165x5x4
SEATED CABLE FLY
60x8x4
LOW HAMMER ROW (lb/side)
70x8x4
CHINS
8
6
6
6
LATERALS
20x8x4
HAMMER SHRUG
90x10x4
SKULLCRUSHERS
65x8x4
SEATED DECLINE DB CURL
25x8x4
Diet need to improve.. but then my stomach needs to improve first.
FML. Still feels good to be sore.
I do feel I slept better last night, so that's a plus. I'm planning to eat about 3.5k calories today, maybe more if I can stomach it. We'll see."When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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05-01-2013, 09:40 AM #2023
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Finally got a half-decent leg workout in.
Will be switching back to focusing on compounds and just increasing weight.. fancy stuff out the door.
SQUATS
135x5
155x5
175x5x5
SLDL
155x6x3
135x7
LYING HAM CURL
100x8x3
SEATED CALF
115x10x3
STRAIGHT CALF (on leg press machine)
210x10x3
DECLINED SITUPS
4 Sets of 10-15
Felt great afterwards"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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05-01-2013, 01:58 PM #2024
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05-01-2013, 02:50 PM #2025
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05-03-2013, 03:34 PM #2026
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Upper body from yesterday... 29 working sets
BENCH PRESS
135x5
165x5x5
SMITH MACHINE SHOULDER PRESS
1ppsx5x4
SEATED CABLE FLY
50x8x3
BB ROW
135x10
155x6
175x5x2
175x4x3
NEUTRAL GRIP PULLDOWN
130x8x4
FACEPULL
70x8x4
SEATED DB CURL (arms pressed against the wall)
27.5x8x4
Everything went well.
Going to bump weight next time to 170-175 on bench
Also bumping squats to 185 today"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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05-04-2013, 11:12 AM #2027
- Join Date: Mar 2006
- Location: Seattle, Washington, United States
- Posts: 26,949
- Rep Power: 137131
Added 10lb to my squat yesterday.
Previous week was 175x5x5
I did 185x5x3 and then 185x3x2
Then did some calfs after that. Very short workout as my allergies have been KILLING me down here. CA is nuts in that way.
Today is upper day and then tomorrow i'll do a full leg workout.
Routine might be changing to:
Saturday - Chest, Back,Shoulders
Sunday - Legs, Arms
Monday - OFF/Cardio
Tuesday - Chest, Back, Shoulders
Wednesday - Off/Cardio
Thursday - Legs, Arms
Friday - Off/Cardio
Chest, Back, and Delt days similar to:
5x5 flat bench
4-5x5 shoulder press (or laterals it depends on how my shoulder issue works out)
3x8 Incline DB press
5x5 BB Row
4-5x8 Pulldowns
4-5x8 Shrugs or Facepulls
Total of 25-28 Sets
Legs and Arms similar to:
5x5 Squat
5x5 SLDL
3x8 Leg Press
3x8 Ham Curl
3x10 Seated Calf
3x10 Secondary Calf (straight legged)
4x8 Skull Crushers
4x8 Curls
Total of 27 sets"When I die, I hope it's early in the morning so I don't have to go to work that day for no reason"
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05-08-2013, 09:04 AM #2028
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05-08-2013, 09:07 AM #2029
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05-08-2013, 09:47 AM #2030
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05-08-2013, 09:48 AM #2031
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