BigMech - Lighter, Faster, Stronger!

[BigMech]

5/31/2012 – Cardio Day

Got to the Gym at 6:15am. Ate too much on my birthday, so I’m putting in some extra cardio at the gym!

* Stretch

* Cardio
1 mile warm-up running on the track – 8:08 mile.
33 minutes alternating punching the heavy bag, and running laps on the track
6 * sprint lap/1 walking lap
49 minutes total

* Cardio
21 minutes on stationary bike

* Decline situps
50, 50, 50

* Stretch

Workout Totaled 1 hours and 25 minutes.

Weighed in at 233 after the workout. Holy carb bloat!!!

[Swann74]

Ate too much on my birthday, so I’m putting in some extra cardio at the gym!

Happy Birthday, and nice cardio session. Don't sweat the carb-bloat... it will fade soon enough.

[BigMech]

6/1/2012 – Day 2 of my 4 day split

Got to the Gym at 6:15am.

* Stretch

* Cardio
26 minutes on the ellipse machine

* Barbell Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
8 @ 240
8 @ 245
7 @ 245
8 @ 240
8 @ 225
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Hammer Strength Iso-Incline Press
12 @ 90
10 @ 180
8 @ 210
7 @ 230
7 @ 220
7 @ 210
7 @ 200
8 @ 180
10 @ 140

* Straight Leg Dead Lifts
15@bar
12@135
12@185
10@235
10@255
8@275
8@295
8@315
8@325
10@235
12@185

* Icarian Pec Fly Machine
10@160
10@220
8@260
8@280 <-- whole stack
8@280
8@305 <-- stack + 25
8@305
10@240

* Chest Dips, Unassisted
6 * 8

* Pushups and Decline Crunches
5 * 15/20
18/25

* Stretch

Workout Totaled 2 hours 15 minutes.

Weighed in at 230 lbs after the workout. Bloat didn’t stick around long!

Great workout today. 4 sets at 240 or above on the bench! Switched up a couple of other exercise for a little variety.

[BigMech]

6/1/2012 – Run During Lunch

Ran 5.15 miles in 44:06. 8:34 miles. We picked up the pace big time today, mostly due to my running buddy. About 3 miles into the run, when I was lagging a little, he told me “cowboy up buttercup”. After that, he had to stay ahead of me, or I would be beaten him!

[BigMech]

6/3/2012 – Run Outside

Ran 5.1 miles in 47:17. 9:18 miles. We got a break in the rain, so I got in a run this morning. Very humid out!

[BigMech]

6/3/2012 – Day 3 of my 4 day split

Got to the Gym at 3:00pm. Missed my Saturday workout, so I’m making it up this afternoon. It’s SQUATERDAY boys and girls!

* Stretch

* Cardio
25 minutes on the rowing machine - 5,300 meters

* Cable Triceps Push Downs
12 @ 65
10 @ 80
8 @ 90
8 @ 100
8 @ 110
8 @ 105
8 @ 100
8 @ 100
10 @ 75
I think it is about time to swap these out, anybody have an suggestions on an alternate movement?

* Barbell Squats
15@nothing
12@bar
12@95
12@135
10@185
10@215
10@235
8@255
8@275
8@285
8@290
8@295
8@275
10@235
10@185

* Core Work
Decline Bench Sit-ups – 4 sets of 35 with 45lb plate
Decline Bench Russian Twists – 6 sets of 20 with 45lb plate

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 70
8 @ 85
8 @ 95
8 @ 100
8 @ 105
8 @ 100
8 @ 100
10 @ 70

* Calf Extensions on Icarian seated incline machine
15 @ 400
15 @ 400
15 @ 400
15 @ 400
15 @ 400
15 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
8 @ 185
8 @ 205
8 @ 215
8 @ 225
8 @ 215
10 @ 155

* Leg Press Machine, plate weight only
12 @ 270
12 @ 470
10 @ 560
8 @ 650
8 @ 700
8 @ 730
8 @ 750
10@560

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
10 + 90lbs / 10 @ 25
10 + 90lbs / 10 @ 30
10 + 90lbs / 8 @ 35
10 + 90lbs / 10 @ 30
10 + 90lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 25 minutes

Weighed in at 227 after the workout.

Good leg day today, even after running the morning! I think rowing machine makes for a good warmup for squats, as it involves so much leg movement.

[BigMech]

6/4/2012 – Day 4 of my 4 day split

Got to the Gym at 6:00. Welcome to the rainy week!

Stretch

* Cardio
26 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
12@40
12@50
12@60
12@65
12@65
11@65
10@65
10@65
12@50

* Upright Barbell Rows
12@bar
12@75
10@95
8@115
8@125
7@135
8@130
8@130
10@95

Ab Work, Lying Bench Leg Raises/Knee Raises
15/15
15/15
12/12
12/12
12/12

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
10@25

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
10@25

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
8@160
10@120

* Quad Extensions, single leg
15@50
15@70
15@75
15@75
15@75
15@50

* Barbell Shoulder Shrugs
12@225
10@315
10@405
10@495
8@545
8@565
8@575
8@585
8@595
10@405
Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@200
8@200
8@180
10@140

Stretched

Workout Totaled 2 hours and 30 minutes.

Weighed in at 230 after the workout.

Good workout today. 5lbs shy of 600 on the shrugs! I think it’s time for a deload, I’ve been lifting heavy for over 2 months, and my body could use the break.

[BigMech]

6/5/2012 – Day 1 of my 4 day split - Deload

Got to the Gym at 6:15am. Forgot to turn on the alarm, but I only woke up about 15 minutes later than usual.

* Stretch

* Cardio
32 minutes on the step mill.

* Wide grip cable pull downs
12@100
10@120
10@120
10@120
10@120
10@120

* Narrow grip preacher ez-bar curls
12@40
10@50
10@50
10@50
10@50
10@50

* Narrow, Prone grip Pulldowns
12@100
10@120
10@120
10@120
10@120
10@120

* Core Work
Decline Bench Sit-ups – 4 sets of 40
Decline Bench Russian Twists – 6 sets of 20

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
12@90
10@105
10@105
10@105
10@105
10@105

* Incline bench dumbbell curls (bodyhard curls)
12@15
10@20
10@20
10@20
10@20
10@20

* Flite Plate Loaded Standing Squat Machine
15@machine
15@180
15@270
15@270
15@270
15@270
15@270

*Wide Grip Cable Rows
12@80
10@100
10@100
10@100
10@100
10@100

* Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 233 after the workout. Way too much pasta yesterday, serious carb bloat!

It’s a deload, what is there to say.

[BigMech]

6/5/2012 – Run During Lunch

Ran 5.15 miles in 45:41. 8:52 miles. Ran with a different set of guys today, and I ended up taking off at the end on my own. Good run overall, and we avoided the rain, which is quite the feat this week!

[BigMech]

6/6/2012 – Day 2 of my 4 day split – Deload.

Got to the Gym at 6:15am.

* Stretch

* Cardio
1 mile warm-up running on the track – 8:31 mile.
28 minutes alternating punching the heavy bag, and running laps on the track
4 * sprint lap/1 walking lap
45 minutes total

* Barbell Bench Press
12 @ bar
10 @ 135
10 @ 135
10 @ 135
10 @ 135
10 @ 135
10 @ 135

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Hammer Strength Iso-Incline Press
12 @ 90
10 @ 110
10 @ 110
10 @ 110
10 @ 110
10 @ 110

* Straight Leg Dead Lifts
15@bar
12@135
10@155
10@155
10@155
10@155
10@155

* Icarian Pec Fly Machine
12@120
10@160
10@160
10@160
10@160
10@160

* Chest Dips
12 @ -95lbs
10 @ -80lbs
10 @ -80lbs
10 @ -80lbs
10 @ -80lbs
10 @ -80lbs

* Pushups and Decline Crunches
15/20
15/20
15/20
15/20
15/20
15/20

* Stretch

Workout Totaled 1 hours 50 minutes.

Weighed in at 232 lbs after the workout.

Another deload workout, 2 more to go, back the heavy stuff on Monday.

[BigMech]

6/7/2012 – Run During Lunch

Ran 5.15 miles in 43:39!!! New best time for this distance! Works out to 8:28 miles. Finally broke that magic 8:30 mile, which has been a goal for a while. There wasn’t even any name calling this time.

[BigMech]

6/8/2012 – Day 3 of my 4 day split - Deload

Got to the Gym at 6:15am.

* Stretch

* Cardio
25 minutes on the rowing machine - 5,800 meters
My technique must be getting better, that’s 500 more meters in the same time as last time.

* Cable Triceps Push Downs
12 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60

* Barbell Squats
15@nothing
12@bar
12@95
12@135
10@155
10@155
10@145
10@145
10@135
12@95

Ab Work, Leg Raises/Knee Raises
15/15
15/15
15/15
15/15
15/15

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 60
10 @ 60
10 @ 60
10 @ 60
10 @ 60

* Calf Extensions on Icarian seated incline machine
15 @ 260
15 @ 260
15 @ 260
15 @ 260
15 @ 260
15 @ 260

* Close Grip Bench Press
15 @ bar
10 @ 125
10 @ 125
10 @ 125
10 @ 125
10 @ 125

* Leg Press Machine, plate weight only
15 @ 200
12 @ 290
10 @ 340
10 @ 340
10 @ 340
10 @ 340
10 @ 340
15 @ 200

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
12 / 10 @ 15
12 / 10 @ 15
12 / 10 @ 15
12 / 10 @ 15
12 / 10 @ 15
12 / 10 @ 15

* Stretch

Workout Totaled 1 hours and 50 minutes

Weighed in at 233 after the workout.

Only one more day to go on the deload. The little aches and pains I’ve developed in the past few months are fading, so that is good thing!

[BigMech]

6/8/2012 – Run During Lunch

Ran 5.15 miles in 44:39. Not as quick as yesterday, but they can’t all be record times. 8:40 miles. Was a beautiful day out there, and was much better than sitting at desk eating lunch!

[BigMech]

6/9/2012 – Day 4 of my 4 day split – Deload

Got to the Gym at 8:30am. Wife and I were out late last night, so 6:00am wasn’t happening this morning!

Stretch

* Cardio
36 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
12@35
12@40
12@40
12@40
12@40
12@40

* Upright Barbell Rows
12@bar
10@65
10@70
10@70
10@70
10@70

* Core Work
Decline Bench Sit-ups – 4 sets of 40
Decline Bench Russian Twists – 6 sets of 20

* Standing Side Dumbbell Raises
12@15
10@20
10@20
10@20
10@20
12@15

* Standing Front Dumbbell Raises
12@15
10@20
10@20
10@20
10@20
12@15

* Rear Deltoid Machine
10@100
10@120
8@140
8@160
8@160
10@120

* Quad Extensions, single leg
12@60
12@60
12@60
12@60
12@60
12@60

* Barbell Shoulder Shrugs
15@225
12@275
12@275
12@275
12@275
12@275
15@225
Straps at 275.

* Hammer Strength behind the head press machine
12@90
10@110
10@110
10@110
10@110
10@110
12@90

Stretched

Workout Totaled 1 hours and 50 minutes.

Weighed in at 230 after the workout.

Last day of the deload, and tomorrow is a day off from lifting. Looking forward to getting back to the big boy weights on Monday morning!

[BigMech]

5/10/2012 – Run Outside

Ran 5.72 miles in 51:29. 9:00 miles on the nose. Another beautiful Sunday for a run. My Sunday runs are speeding up a little bit.

Also Rode 7 miles on my new bike with the family.

[BigMech]

6/11/2012 – Day 1 of my 4 day split

Got to the Gym at 6:15am.

* Stretch

* Cardio
27 minutes on the step mill.

* Wide grip cable pull downs
12@120
10@160
8@180
8@200
8@200
8@200
8@200
8@200
10@150

* Narrow grip preacher ez-bar curls
10@60
10@70
8@80
8@90
8@90
8@90
8@90
10@70

* Narrow, Prone grip Pulldowns
10@140
8@160
8@180
8@200
8@200
8@200
8@200
10@150

* Core Work
Decline Bench Sit-ups – 4 sets of 30 + 35 lbs
Decline Bench Russian Twists – 6 sets of 20 + 35 lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
12@90
10@135
10@180
10@200
10@220
10@230
10@240
10@180

* Incline bench dumbbell curls (bodyhard curls)
10@20
10@25
8@30
8@35
6@35
8@30
8@30
8@25

* Flite Plate Loaded Standing Squat Machine
12@machine
12@180
12@360
12@450
12@540
12@630
12@720
12@720
12@540

*Wide Grip Cable Rows
10@140
8@160
8@180
8@190
8@200
8@180
8@180
10@140

* Pullups
4

* Stretched

Workout Totaled 2 hours and 15 minutes.

Weighed in at 230 after the workout.

Feels good to be off the deload and back to the big boy weights. No new ground, but a good solid workout, and I left the gym with a good pump!

[BigMech]

6/11/2012 – Run During Lunch

Ran 5.15 miles in 47:15. 9:10 miles. Took it easy today, but still put in the miles.

[BigMech]

6/12/2012 – Day 2 of my 4 day split – Deload.

Got to the Gym at 6:15am.

* Stretch

* Cardio
30 minutes on the rowing machine - 6,000M.

* Barbell Bench Press
12 @ bar
10 @ 135
10 @ 185
8 @ 205
8 @ 225
8 @ 235
8 @ 240
7 @ 245
8 @ 235
8 @ 225
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Hammer Strength Iso-Incline Press
12 @ 90
8 @ 180
8 @ 200
8 @ 220
7 @ 230
7 @ 220
8 @ 200
10 @ 140

* Straight Leg Dead Lifts
12@bar
12@135
10@185
8@235
8@255
8@275
8@285
8@295
8@305
10@235

* Icarian Pec Fly Machine
10@200
10@280
8@305
8@305
8@325
8@325
10@280

* Chest Dips
8 @ bodyweight
8 @ bodyweight + 25lb
4 @ bodyweight + 25lb
8 @ bodyweight
8 @ bodyweight
8 @ bodyweight

* Pushups and Decline Crunches
15/20
15/20
15/20
15/20
15/20
15/20

* Stretch

Workout Totaled 2 hours 30 minutes.

Weighed in at 230 lbs after the workout.

Good workout today. Felt good to bench heavy and get a good chest pump going!

[BigMech]

6/13/2012 – Day 3 of my 4 day split

Got to the Gym at 6:15am. I’m dragging this morning we will see how this goes.

* Stretch

* Cardio
32 minutes on the step mill.

* Skull Crushers
12 @ 40
10 @ 50
8 @ 60
8 @ 60
8 @ 60
8 @ 60
8 @ 60
12 @ 40

* Barbell Squats
15@nothing
12@bar
12@95
12@135
10@185
8@205
8@225
8@245
8@245
8@245
8@225
10@185
12@135

* Core Work
Decline Bench Sit-ups – 4 sets of 30 + 45 lbs
Decline Bench Russian Twists – 6 sets of 20 + 45 lbs

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 70
10 @ 80
8 @ 90
8 @ 95
8 @ 95
8 @ 95
10 @ 70

* Calf Extensions on Icarian seated incline machine
15 @ 300
15 @ 400
15 @ 400
15 @ 400
15 @ 400
15 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 215
7 @ 225
8 @ 215
10 @ 155

* Leg Press Machine, plate weight only
12 @ 180
10 @ 360
10 @ 450
8 @ 540
8 @ 540
8 @ 540
8 @ 540
10 @ 360

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
10 + 80lbs / 12 @ 20
10 + 80lbs / 10 @ 25
10 + 80lbs / 8 @ 30
10 + 80lbs / 8 @ 30
10 + 80lbs / 10 @ 25

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 232 after the workout.

Good leg day. The squat and leg press numbers are lower than before the deload, but its because I’m really concentrating on getting down to a little below parallel. It is so easy to start going not quite as deep as you add weight! I subbed in the skull crushers for the cable extensions, and I think I’ll stick with them.

[BigMech]

6/14/2012 – Run During Lunch

Ran 5.15 miles in 43:20. 8:25 miles! We were flying today, best time yet on this loop. Felt great today, first mile was 9:10, and then the rest were consistent 8:10-8:30. We need to shave another 2 minutes and 13 seconds off to reach my 8 minute mile goal. I hope to get there sometime this fall.

[ColonelKlenk]

Compliments.

Holy crap. Way to go. Do you work out every morning on an empty stomach?
I am thinking about the am workouts, as well.

[BigMech]

6/15/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15.

Stretch

* Cardio
27 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
12@40
12@50
12@60
10@65
10@65
10@65
10@65
8@65
12@50

* Upright Barbell Rows
12@65
10@85
8@105
8@115
8@125
8@130
8@125
8@115
10@95

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@25

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@25

* Face Pulls
12@22.5
10@32.5
10@37.5
10@42.5
10@47.5
8@52.5
8@52.5
8@52.5
8@52.5
First time trying these for rear delt work. I think I like them.

* Quad Extensions, single leg
12@60
12@80
10@90
10@100
8@110
8@120
10@90

* Barbell Shoulder Shrugs
12@225
12@315
10@405
10@495
8@515
8@535
8@555
7@575
8@595
10@405
Straps at 315, Belt at 515.

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@200
.5@210 I got one arm up, but the other one wouldn’t go....
8@200
8@180
8@160
10@110

Stretched

Workout Totaled 2 hours and 25 minutes.

Weighed in at 229 after the workout.

Good first week back from the deload. No new ground this workout, but I wasn’t planning on any, just getting back into the heavy weights.

[BigMech]

Compliments.

Holy crap. Way to go. Do you work out every morning on an empty stomach?
I am thinking about the am workouts, as well.

Thanks!

Yep I do all my morning workouts fasted. I drink a Gatorade G2 during the workout, but nothing other than that. The couple of mornings I've tried to eat something before hand, I've almost thrown up. I can't workout for at least 2 hours after eating.

I think the fasted workouts in the morning were part of my weight loss success. Also, by doing the first thing in the morning, I make sure that they get done before the rest of my life can interrupt.

[BigMech]

6/15/2012 – Bike During Lunch

We switched it up today and went biking instead of running. 14 miles in 59 minutes. Not too bad for my first long ride on the new bike. Legs are tired in a whole different way! We are going to change to running 2 days a week and biking one day a week.

[BigMech]

6/16/2012 – Day 1 of my 4 day split

Left the house at 5:45am. I’m getting crazy today, and riding my bike to the gym, it’s about 8.2 miles each way.

* Stretch

* Cardio
8.2 miles on the bike in 34 minutes. 14.5mph average.

* Stretch

* Wide grip cable pull downs
12@120
10@140
10@160
8@180
8@200
7@220
8@200
8@200
8@180
10@140

* Narrow grip preacher ez-bar curls
10@60
10@70
8@80
8@90
8@90
8@90
8@90
10@70

* Narrow, Prone grip Pulldowns
10@140
8@160
8@180
8@200
8@200
8@200
8@200
8@180
10@140

* Core Work
Lifeworks Ab Crunch Machine – 4 set of 25 @ 120lbs
Cybex Oblique Machine – 5 sets of 10 @ 40lbs

* Hammer Strength ISO Row, Single Arm, Plate Weight Only
12@90
10@135
10@180
8@205
8@215
8@225
8@235
8@215
10@135

* Incline bench dumbbell curls (bodyhard curls)
10@20
10@25
8@30
8@30
8@30
8@30
10@25

* Flite Plate Loaded Standing Squat Machine
12@machine
12@180
12@360
10@450
10@540
10@630
8@720
8@720
10@540

*Prone grip cable rows, shoulder width
10@120
10@140
10@160
8@170
8@180
8@180
10@140

* Stretched

* Cardio
8.2 miles on the bike in 32 minutes. 15.3mph average.

* Stretched

Workout Totaled 3 hours and 15 minutes.

Weighed in at 227 after the workout.

Good workout today. Don’t know how I was faster on the way home, must be more uphill on the way to gym. Cranking up the big hills really make those quads burn!

[BigMech]

5/17/2012 – Run Outside

Ran 5.05 miles in 44:46. 8:52 miles. Great father’s day run. First Sunday run under the 9 minute mile mark.

[BigMech]

6/18/2012 – Day 2 of my 4 day split – Deload.

Got to the Gym at 6:15am.

* Stretch

* Cardio
26 minutes on the upright exercise bike.

* Barbell Bench Press
12 @ bar
10 @ 135
10 @ 185
10 @ 205
8 @ 225
8 @ 235
6 @ 245
6 @ 240
8 @ 235
8 @ 225
8 @ 225
10 @ 185

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Hammer Strength Iso-Incline Press
12 @ 90
10 @ 140
8 @ 190
8 @ 210
8 @ 220
7 @ 230
8 @ 210
8 @ 190
10 @ 140

* Straight Leg Dead Lifts
12@bar
12@135
10@185
8@235
8@255
8@275
8@295
8@305
8@315
10@185

* Icarian Pec Fly Machine
10@200
10@280
10@280
10@280
10@280
10@280
10@200

* Chest Dips
5 * 8

* Pushups and Decline Crunches
15/20
15/20
15/20
15/20
15/20
15/20

* Stretch

Workout Totaled 2 hours 20 minutes.

Weighed in at 231 lbs after the workout.

Decent workout today. I just ran out of gas on the bench press. I think I didn’t get enough sleep this weekend. Need to try to get to bed earlier tonight.

[BigMech]

6/18/2012 – Run During Lunch

Ran 5.2 miles in 44:23. 8:32 miles. We had to take a small traffic detour so the run was a tiny bit longer today. Good run today considering I worked out this morning. We were very consistent with our pace, even up the hills.

[BigMech]

6/19/2012 – Day 3 of my 4 day split

Got to the Gym at 6:15am.

* Stretch

* Cardio
32 minutes on the step mill.

* Skull Crushers
12 @ 40
10 @ 50
8 @ 60
8 @ 70
8 @ 70
8 @ 60
8 @ 60
12 @ 40

* Barbell Squats
15@nothing
12@bar
12@95
12@135
10@185
8@205
8@225
8@235
8@245
8@245
8@245
8@205
12@155

* Core Work
Lifeworks Ab Crunch Machine – 4 set of 25 @ 120lbs
Cybex Oblique Machine –
12 @ 40
12 @ 50
12 @ 60
12 @ 70

* Seated Hammer Strength Hamstring Curls, one leg at a time
12 @ 45
10 @ 70
8 @ 95
8 @ 100
8 @ 105
8 @ 105
8 @ 95
10 @ 70

* Calf Extensions on Icarian seated incline machine
15 @ 400
15 @ 400
15 @ 400
15 @ 400
15 @ 400

* Close Grip Bench Press
15 @ bar
12 @ 135
10 @ 185
8 @ 205
8 @ 215
7 @ 225
8 @ 205
10 @ 135

* Leg Press Machine, plate weight only
12 @ 180
10 @ 360
10 @ 450
8 @ 540
8 @ 590
8 @ 640
8 @ 640
10 @ 450

* Lower Back Extensions / Standing Overhead One-Arm Triceps Extensions
10 + 80lbs / 12 @ 20
10 + 80lbs / 10 @ 25
10 + 80lbs / 8 @ 30
10 + 80lbs / 8 @ 30
10 + 80lbs / 12 @ 20

* Stretch

Workout Totaled 2 hours and 30 minutes

Weighed in at 230 after the workout.

[BigMech]

6/20/2012 – Day 4 of my 4 day split

Got to the Gym at 6:15.

Stretch

* Cardio
34 minutes on the ellipse machine

* Seated Dumbbell Shoulder Press
12@40
12@50
12@60
10@65
10@65
10@65
10@65
10@65
12@50

* Upright Barbell Rows
12@bar
12@65
10@85
10@105
8@125
8@130
8@135
8@125
8@125
8@105

Ab Work, Leg Raises/Knee Raises
20/20
20/20
20/20
20/20
20/20

* Standing Side Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@35
8@25

* Standing Front Dumbbell Raises
10@20
10@25
8@30
8@35
8@35
8@35
8@25

* Face Pulls
12@27.5
10@37.5
10@42.5
10@47.5
10@52.5
8@57.5
8@62.5
8@67.5
8@72.5
8@72.5
10@52.5
I need to start heavier on these now that I’m getting the hang of the technique.

* Quad Extensions, single leg
12@70
10@90
10@110
8@120
8@130
8@135
10@90

* Barbell Shoulder Shrugs
12@225
12@315
10@405
10@495
8@545
8@565
8@585
8@605
8@565
12@405
Straps at 315, Belt at 545.

* Hammer Strength behind the head press machine
12@90
10@140
8@160
8@180
8@200
6@210
6@190
10@140

Stretched

Workout Totaled 2 hours and 35 minutes.

Weighed in at 232 after the workout.

Good workout today. Made some gains here and there, and pulled 605 on the shrugs, which is a personal best for me!