6/9/13 - Chest
Flat BB Bench:
225x12
230x10
235x8
240x6
Didn't feel as strong on bench today at all. Might have been cause my back was so sore. Almost took the day off today.
Incline DB Bench:
80's x 12
85's x 10
90's x 8
65's x 15
DB Flyes:
2 sets incline: 40x12, 45x10
2 sets flat: 45x10,25x15
|
Thread: **MG5's Workout Journal**
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06-09-2013, 12:56 PM #751
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06-10-2013, 10:57 AM #752
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6/10/13 - Legs
The pain in my knee is horrible and I have to do something about it. So I'm going to stop squatting for a few weeks and then slowly add in more sets of lights weight and eventually up the weight and work back up. But for now, no squats or heavy leg press till I get my knee taken care of.
Leg Curls:
10x8-15
Leg Extensions:
10x8-20
Calf Raises:
6x10-15
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06-11-2013, 06:00 PM #753
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6/11/13 - Arms/Traps
DB Hammer Curls:
50's x 10
50's x 8
45's x 10
Decline Skullcrushers:
3x12,10,8
EZ Bar Curls:
3x8-10
Tricep Pushdowns:
3x8-12
Reverse Cable Curls:
3x8-12
Single Arm DB Overhead Ext:
2x20
DB Shrugs:
120's for 3x10-12
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06-14-2013, 03:56 PM #754
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6/14/13 - Upper
Seated BB Shoulder Press:
175x10
180x6
135x10-12
Incline BB Bench:
Doing these after shoulder press made my weigh drop a bunch. And right elbow is pretty sore. My pressing was uneven the whole time.
205x4
185x8
155x12
Pull-Ups:
BW x 12-15
BW + 15lbs. x 10
BW + 15lbs. x 8-10
DB Laterals:
20's x 15
25's x 12
25's x 12
Flat DB Bench:
70's x 15
90's x 10
100's x 8
DB Rows:
100's - 3x10
DB Shrugs:
100's - 2x12
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06-15-2013, 10:25 AM #755
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6/15/13 - Legs
SLDL:
225x10
235x10
245x10
255x10
Leg Extensions:
5x20,15,12,10,8
Leg Curls:
4x10-12
EZ Bar Lunges:
3x20,15,12
Calf Raises:
4x15-20WBFF Pro Muscle Model | Questions? Send me a private message.
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06-17-2013, 12:55 PM #756
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6/17/13 - Upper
Incline DB Bench:
90's x 12
95's x 10
100's x 8
65's x 12
Push Press:
Shoulders were shot after incline
135 for 3x12,10,8
BB Rows:
205x10
215x10
225x10
230x8
Dips:
BW + 90lbs. x 15
BW + 135lbs. x 6
BW + 135lbs. x 4
BB Curls:
4x8-10
DB Laterals:
20's for 3x12-15WBFF Pro Muscle Model | Questions? Send me a private message.
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06-18-2013, 05:25 PM #757
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6/18/13 - Legs
Leg Curls:
5x8-15
Calf Raises:
4x15-20
Leg Extensions:
5x20,15,12,10,20
Leg Press:
90x12
180x12
270x10
360x10
Very light on leg press today. Still trying to let that knee heal. Getting better.
DB Lunges:
45's for 3x10,10,8
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06-20-2013, 12:10 PM #758
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6/20/13 - Push
DB Shoulder Press:
70x15
75x8
80x6
Decline BB Bench:
225x10
230x8
235x6
Cable Laterals:
3x12
Incline DB Flyes:
40's x 12
45's x 10
50's x 8
Tricep Pushdowns:
3x10-12
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06-21-2013, 02:23 PM #759
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6/21/13 - Pulll
DL:
320x5
365x5
395x5
Pull-Ups:
BW + 12.5 lbs. x 10
BW + 15lbs. x 8-10
BW + 17.5 lbs. x 8
BW x 8
T-Bar Rows:
295 for 2x10,8
BB Shrugs:
315 for 3x10
Rear Delt DB Rows:
35's for 2x10-12
DB Hammer Curls:
40's x 10 - alternating
40's x 8 - alternating
25's x 15 - simultaneouslyWBFF Pro Muscle Model | Questions? Send me a private message.
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06-23-2013, 05:31 PM #760
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Forgot to post my leg workout from yesterday. so here it is.
Legs-6/23/13
Leg Curls:
6x8-15
Leg Curls:
5x8-20
DB Lunges:
40's x 10
45's x 10
50's x 10
Calf Raises:
4x15
DB Front Squats:
This was just to test how my knees feeling. Felt no pain at all with these and went very deep, but light weight. Slowly trying to heal this knee and get back to squatting.
20's x 12
25's x 12
30's x 12
35's x 12
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06-24-2013, 12:53 PM #761
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6/24/13 - Upper
Flat BB Bench:
4x8,8,6,4
BB Rows:
225x8 (overhand)
225x8 (overhand)
225x8 (underhand)
135x10 (underhand)
Push Press:
135 for 3x10
Dips:
4x8-12
DB Curls:
3x10,8,20
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06-25-2013, 05:08 PM #762
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6/25/13 - Legs
Slowly upping the weight seeing how my knee feels
Leg Curls:
4x10-12
DB Front Squats:
35x12
40x12
45x12
50x12
Leg Press:
5x12
Calf Raises:
4x12-15
Squats:
95 for 5x5. Knee didn't hurt at all. Good sign. Will probably start adding 5 pounds a week, see how I feel, work my way back up.WBFF Pro Muscle Model | Questions? Send me a private message.
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06-27-2013, 05:15 PM #763
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6/27/13 - Push
BB Shoulder Press:
3x6,6,8
Flat DB Bench:
3x4,6,8
DB Laterals:
25's for 3x15,12,10
Incline DB Flyes:
45's for 3x10-12
Close Grip Bench:
3x10,8,6
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06-28-2013, 03:16 PM #764
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6/28/13 - Pull
Pull-Ups:
BW + 12.5 lbs. x 10
BW + 15lbs. x 10
BW + 17.5 lbs. x 10
RackPulls:
475x6
495x6
505x6
DB Shrugs:
120's for 2x12
DB Rows:
120's for 2x10
Face Pulls:
2x15-20
DB Hammer Curls:
40's x 10 (alternating)
40's x 8 (alternating)
25's x 15 (simultaneously)WBFF Pro Muscle Model | Questions? Send me a private message.
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06-30-2013, 07:52 AM #765
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Forgot to record my workout from last night. It was a quick one. Didn't know my gym closed at 7.
6/29/13 - Legs
SLDL:
235x10
245x10
255x10
260x10
Leg Extenions:
5x20,15,12,10,8
Leg Curls:
2x,12,10WBFF Pro Muscle Model | Questions? Send me a private message.
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07-02-2013, 05:20 PM #766
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7/2/13 - Shoulder + Arms
DB Shoulder Press:
4x6-10
Front Plate Raises Superset w/ DB Laterals:
3x10-12
Reat Delt DB Flyes:
3x10-12
Dips:
+ 45lbs. x 10-12
+90lbs. x 10-12
+115lbs. x 8
BW x 15
BB Curls:
3x10,10,8
DB Overhead Ext:
3x10-12
ConcentrationCurls:
3x10-12
DB Hammer Curls:
1x12WBFF Pro Muscle Model | Questions? Send me a private message.
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07-03-2013, 03:37 PM #767
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7/3/2013 - Legs
SLDL:
240x10
250x10
260x10
270x8
Leg Ext:
5x20,15,12,10,20
BB Squats:
Went really light again. Working my way back up, letting my knee recover
100 - 5x5
Leg Curls:
4x10-12
DB Front Squats:
This is also to help with my knee. Get used to squatting again
45x10
50x10
55x50
60x10
Leg Press:
Really light on these as well. Only went up to 4 plates per side + a 35.
4x10
Calf Raises:
4x10-12
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07-05-2013, 01:04 PM #768
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7/5/13 - Chest + Triceps
Incline DB Bench:
95x12
100x8
80x8
70x10
Machine Flyes:
4x8-12
Flat DB Bench:
3x10-12
Chest Dips:
BW x 15
+ 90lbs x 10
+ 115lbs. x 10
Decline Skullcrushers:
3x10-12
Tricep Pushdowns:
4x10-12, 2 sets overhand, 2 sets underhand
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07-06-2013, 11:42 AM #769
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7/6/13- Back
DL:
330x6
370x6
400x6
Pull-Ups:
+15lbs. x 10
+17.5lbs. x 10
+20lbs. x 10
BW x 10
BB Rows:
225x8 (Overhand)
225x6 (Underhand)
225x6 (Overhand)
225x6 (Underhand)
BB Shrugs: (Behind The Back)
225x12
315x12
365x12
Lat Pulldowns:
3x10-12
Cable Rows:
3x10-12WBFF Pro Muscle Model | Questions? Send me a private message.
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07-08-2013, 05:56 PM #770
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7/8/13 - Shoulders + Arms
BB Shoulder Press:
6x12,10,8,6,4,2
DB Laterals:
4x10-15
Rear Delt EZ Bar Rows:
4x10-12
EZ Bar Curls:
4x8-12
2 sets wide grip, 2 sets close grip
Decline Skullcrushers:
3x10-15
DB Hammer Curls:
3x8-12
Tricep Pushdowns:
3x10-15
Abs. Cardio for 30.WBFF Pro Muscle Model | Questions? Send me a private message.
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07-09-2013, 12:34 PM #771
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7/9/2013 - Legs
Leg Curls:
5x8-20
Leg Ext:
5x10-20
Leg Press:
5x10
Squats:
105 for 5x5
DB Front Squats:
4x10
Calf Raises:
4x12
DB Lunges:
4x8-10
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07-11-2013, 05:04 PM #772
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7/11/13 - Chest
Incline BB Bench:
4x6-12
Decline BB Bench:
4x6
Incline DB Flyes:
4x8-12
Dips:
3x10-12
Abs. Went on a run. I usually don't do this high volume stuff. I usually do pretty high, but almost never go over 12 total sets. Felt really good though. Did higher volume last week like I did today and my chest was looking and feeling much more full.
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07-12-2013, 11:24 AM #773
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7/12/13- Back
Pull-Ups:
+15lbs. x 10
+17.5lbs. x 10
+25lbs. x 10
+25lbs. x 8
Rackpulls:
405x6
455x6
495x6
BB Shrugs: (Behind The Back)
405x10
410x10
410x10
275x12
T-Bar Rows:
4x10-12
Lat Pulldowns:
4x8-12
2 sets underhand, 2 sets hammer grip
DB Rows:
2x10WBFF Pro Muscle Model | Questions? Send me a private message.
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07-15-2013, 08:27 PM #774
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7/15/2013 - Shoulders + Arms
Rear Delt Flyes: (Machine)
4x8-12
Seated DB Laterals:
4x8-15
DB Shoulder Press:
6x15,12,10,8,6,4
BB Curls:
4x8-10
Close Grip Bench:
4x10,8,6,4
Preacher Curls:
4x8-12
Incline Skullcrushers:
3x10-15
CardioWBFF Pro Muscle Model | Questions? Send me a private message.
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07-16-2013, 01:25 PM #775
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7/16/13 - Legs
SLDL:
245x10
255x10
265x10
275x8
DB Front Squats:
4x10
Leg Curls:
4x10
Leg Press:
4x10
Leg Ext:
4x20,15,12,10
Calf Raises:
4x10-15
Squats:
5x5
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07-18-2013, 01:33 PM #776
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Took white flood for the first time today. Decided to do a stupid amount of volume. Felt amazing.
7/18/13 - Chest
Incline DB Bench:
4x6-15
Flat BB Bench:
4x6-12
Dips:
4x10
Incline Hammer Strength Press:
2x15,10
Incline DB Flyes:
2x10-12
Cable Flyes:
2x10
Abs. Cardio - Incline, fast paced walking for 40 minutes.WBFF Pro Muscle Model | Questions? Send me a private message.
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07-18-2013, 01:58 PM #777
- Join Date: Apr 2008
- Location: Arimo, Idaho, United States
- Age: 78
- Posts: 12,386
- Rep Power: 9999
Checking in..You have been doing some great work..Have you ever considered doing any sponsored supplement logs?? If you are interested, check out ProMera Sports on ********..They run some outstanding promotions..
"No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27
My Workout Journal:
http://forum.bodybuilding.com/showthread.php?t=133950541
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07-18-2013, 07:04 PM #778
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,168
- Rep Power: 11996
WBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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07-19-2013, 02:39 PM #779
- Join Date: Jan 2010
- Location: Baltimore, Maryland, United States
- Age: 31
- Posts: 8,168
- Rep Power: 11996
7/19/13 - Back
Pull-Ups:
4x10
BB Rows:
4x8-12
DB Rows:
4x8-10
DB Shrugs:
4x12
Lat Pulldowns:
4x10-12 (2 sets underhand, 2 sets hammer grip)
Cable Rows:
5x10-12
HIIT for 15 minutes - BikeWBFF Pro Muscle Model | Questions? Send me a private message.
Online Training/Coaching Application: https://www.gettfit.com/online-coaching/
Google Reviews of GettFit Online Coaching: https://g.page/r/CeuQw8grjXrzEAE
Instagram: mike.gettier
Join the ******** Group - Build Muscle, Lose Fat, and Become Stronger: https://www.********.com/groups/buildmusclelosefat
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07-21-2013, 11:43 AM #780
Thought I would post this, but I have been lurking your log for a long time now, and thought it was funny cause I ran across you on instagram yesterday, had no idea it was you until i saw some of the same photos. I'm itrenhard on instagram, just thought it was a weird coincidence
Staple Supplements:
Allmax Nutrition Isoflex
Universal Animal Pak
Universal Animal Rage
iForce Hemavol
Thermolife C-bol
Orange Oximega Fish oil
_____________________
Every time you stay out late...
Every time you sleep in...
Every time you miss a workout...
Every time you don't give 100%...
You make it that much easier for me to beat you... -Anonymous
_____________________________________________________________
I rep back 1k+
Reps for Life: Babylover
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