from like 3 or 4 days ago
CHEST/TRI
Incline DB Press
35 x 12 warmup
50 x 10
60 x 10
65 x 8
60 x 7
Flat DB Press
45 x 10
55 x 10
55 x 9
55 x 8
Machine Fly's
100 x 10
115 x 10
130 x 8
Rope Pushdowns
35 x 10
40 x10
45 x 10
V-Bar
40 x 10
50 x 10
60 x 10
Dips
Bodyweight x 10
same
|
-
01-18-2009, 04:03 PM #31
-
01-18-2009, 04:04 PM #32
-
-
01-18-2009, 04:08 PM #33
day of putting my dog down =(
BACK/BI
Wide-grip Pullups
10
8
8
Deadlift
135 x 10
205 x 5
205 x 5
Single-arm Dumbell rows
50 x 10
60 x 10
60 x 8
Cable Rows
100 x 10
130 x 10
145 x 8
145 x 8
Iso-Lateral Row
eachside:
90 x 10
90 x 10
100 x 10
DB Curls
30 x 10
35 x 8
40 x 6
35 x 8
Incline Curls
25 x 10
25 x 10
27.5 x 8
-
01-18-2009, 04:10 PM #34
-
01-19-2009, 05:47 PM #35
CHEST/TRI
Incline DB Press
35 x 12 warmup
55 x 10
65 x 8
70 x 6 (PR) had spotter helped on last rep, i was only gonna do 5 and hes like do another
60 x 7 almost failed on the last rep of this must have taken 10 seconds to get the weight up.
Incline DB Fly
35 x 10
35 x 10
Machine Fly's
115 x 10
130 x 10
145 x 8
145 x 8
V-Bar
55 x 10
66 x 10
66 x 8
66 x 8
Rope Extension
40 x 10
45 x 10
50 x 10
50 x 8
Overhead Rope-Extension
30 x 10
35 x 10
35 x 10Last edited by B-Neva; 01-19-2009 at 05:51 PM.
-
01-19-2009, 06:02 PM #36
-
-
01-19-2009, 06:04 PM #37
-
01-22-2009, 11:12 PM #38
-
01-23-2009, 10:31 PM #39
SHOULDERS
DB Press
35 x 12
45 x 10
50 x 8
50 x 6
Side-Lateral Dumbells
20 x 10
20 x 10
Side-Lateral Cables
25 x 10
28 x 7
25 x 10
Front Raises
17.5 x 10
17.5 x 10
17.5 x 10
DB Shrugs
50 x 10
70 x 10
75 x 10
70 x 10
Upright Rows
70 x 10
70 x 10
70 x 10
boy do I hate shoulders, they don't grow, dont get stronger and just hurt when I work them out =/
-
01-26-2009, 10:15 PM #40
I think I might have strained my left pec, it's been bugging me for a few weeks a little bit. Not really pain but I can just feel something in there so I might not do chest after this for a few weeks. =(
CHEST/TRI
Incline DB Press
35 x 12
50 x 10
65 x 8
60 x 8
Everytime I do flat db press my right shoulder gets so tired, I feel this more in my shoulders half the time than my chest
Flat DB Press
50 x 10
50 x 10
55 x 10
55 x 8
Machine Fly's
115 x 10
130 x 10
130 x 8
100 x 15
Dips
bodyweight x 13
bodywieght x 10
bodyweight x 10
V-Bar pushdowns
40 x 15
50 x 12
60 x 10
65 x 10
Rope pushdowns
40 x 10
45 x 8
45 x 8
45 x8
-
-
01-28-2009, 06:34 PM #41
Today someone on the site recognized me haha
BACK/BI
Wide-grip Pullups
10
8
Lat pulldows
100 x 10
120 x 8
120 x 8
Deadlift
135 x 10
185 x 5
205 x 5
225 x 3 (PR)
yea my deadlift is weak, I dont want to go really heavy with ****ty form
Cable Rows
150 x 10
198 x 10
220 x 8
Iso-Lateral Row
eachside:
90 x 10
90 x 10
100 x 10
DB Curls
30 x 10
40 x 6
35 x 8
Incline Curls
25 x 10
25 x 10
-
01-29-2009, 10:36 PM #42
Saw my friend from high school and he says he goes around the time I go durin th week so I might have a workout partner. It will be good because hes bigger and stronger so I gotta push myself to keep up!
SHOULDERS/TRAPS
Dumbell Press
40 x 10 (shoulder was buggin me a bit)
40 x 10
50 x 10
60 x 6 (PR) I had a spotter and I strugled on the 3rd rep, then he made me do 3 more so he helped a bit.
Lateral Raise Machine
**** this machine the stupid metal thing kept popping out of the hole so i'd be at the top of ROM and the weight would just slam down.
40 x 10
50 x 10
60 x 10
Rear-Pec Deck
70 x 10
100 x 8
100 x 7
100 x 5
Front Cable Raises
12.5 (Lolz) x 10
12.5 x 10
17.5 x 5
DB Shrugs
60 x 10
70 x 10
80 x 10
80 x 10
Upright Rows
70 x 10
70 x 10
Really bugs my shoulders so I try not to do much of it, not sure what else to do for traps. Maybe thats why they are small.
-
01-30-2009, 09:04 PM #43
-
01-31-2009, 06:40 PM #44
CHEST
I'd say I got about 4 or less hours of sleep last night. I got home from work (5am-1:30pm) and I usually don't workout after that but i was so bored I decided to go.
Flat DB Press
40 x 10
50 x 10
65 x 10
65 x 9
Incline DB Press
50 x 10
55 x 10
60 x 6
50 x 10
Machine Fly
115 x 10
130 x 10
130 x 8
Dips
bodyweight x 10
bodyweight +25 x 10
bodyweight + 25 x 8
-
-
02-02-2009, 06:59 PM #45
-
02-03-2009, 10:30 PM #46
SHOULDERS/TRAPS
DB Press
40 x 12
50 x 10
60 x 5 (PR) did it all by myself this time
50 x 10
Side Lateral
15 x 10
20 x 10
20 x 10
Side-Lateral Machine
55 x 10
66 x 10
77 x 8
Rear-Pec dec
85 x 10
100 x 10
100 x 8
Front cable raises
12.5 x 10
17.5 x 5
12.5 x 10
I am amzed at how little I lift with shoulders lol If i go to heavy with lateral/front type of stuff my elbow joints hurt even if I bend my arms.
DB Shrugs
65 x 10
70 x 10
75 x 10
70 x 10
Upright Rows
60 x 10
60 x 10
60 x 10
-
02-04-2009, 06:46 PM #47
-
02-04-2009, 06:56 PM #48
-
-
02-04-2009, 07:07 PM #49
-
02-04-2009, 07:18 PM #50
-
02-04-2009, 07:22 PM #51
-
02-04-2009, 07:25 PM #52
-
-
02-04-2009, 07:31 PM #53
-
02-04-2009, 09:31 PM #54
it was so busy tonight, I like to warm up on leg day like 5-10 on treadmill or elliptical but they were ALL being used. So I just stretched a bit and went to squats but my knee started bugging me a bit so no PR's today =(
LEGS
135 x 10
135 x 10 (did it again cuz never got to really warm up)
205 x 7
205 x 6 dropset to
135 x 10
lying down Leg Curls
85 x 10
105 x 10
115 x 8
Leg Extensions
90 x 12
110 x 10
150 x 10
145 x 10
Decline Leg Press
didn't go too hard cuz of knee and my quads felt like they were going to explode lol I'm sure baftub would have still done heavy haha
3 plates x 10
4 plates x 8
4 plates x 8
quad pic after workout. Camera quality sucks so hard to see definition but I can see it IRL. I can actually see/feel a bit of veins now in my legs
PS: There were 2 girls who I wanted to PIITB so bad there. One was just talkin on the phone half the time but damn they were hot, no pics sry just my legs lolLast edited by B-Neva; 02-04-2009 at 09:42 PM.
-
02-05-2009, 04:12 AM #55
-
02-05-2009, 07:34 AM #56
-
-
02-05-2009, 07:13 PM #57
-
02-05-2009, 11:40 PM #58
****ing gotta rewrite this stupid browser crashed lol I decided to go and I did chest/tri
CHEST/TRI/ABS
Incline DB Press
35 x 12 Warmup
50 x 10
65 x 8
65 x 7
60 x 8
Flat DB Press
50 x 10
60 x 10
60 x 8
65 x 5
Incline DB Fly
35 x 10
35 x 10
40 x 6
Dips
Bodyweight x 10
+25lbs x 8
+25lbs x 7
V-bar Pushdowns
50 x 10
55 x 10
66 x 8
66 x 7
Crunches on ball
10 x 4 sets
Hanging Leg Raises
15 x 3 sets
My attempt at a bondons pic LOL epic fail
and others
just felt like taking a relaxed back pic
-
02-06-2009, 04:14 AM #59
-
02-06-2009, 06:30 AM #60
nope no pr's unfortunately. Might take today/tomorrow off but I'm not sure. I know i'll end up getitn bored tonight and just go though haha I need to surprise some ladies though by takin muh shirt off.
O ya so my friends were there and they were in the stretching/ab type room (only because there was a super hot girl in there) and there was supposedly a big fat woman doin crunches and she just let one rip hahahaLast edited by B-Neva; 02-06-2009 at 06:33 AM.
Bookmarks