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  1. #1
    QUADZILLA CWGame's Avatar
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    CWGame's workout log

    Hi, I'm started a workout log mostly for personal use and to keep myself accountable.

    Background: I started working out in January of 2012, with the intent to be like my brother and my dad (they both won body building shows). My dad wouldn't let me workout until I was in eighth grade ,but we were planning to move to Arizona from Alaska around that time so he didn't want me to get a membership then cancel it. After we got to Arizona a little into my freshman year I wasn't one of the biggest kids but I had decent height and weight for my age 5'9 140ish. I was a follower and just wanted friends because I was in a new school and really had no purpose yet except for video games. While I was on winter break the before my second semester of my sophomore my grandma had a membership and stopped working out so she let me use hers. I used it for a day then they told me I couldn't use hers even though she was done. I was going to take weight training in school in a couple weeks when school was back on so I wanted to have a head start and start working out now. So I bought a membership and started working out. I had no idea what I was doing and was too afraid to do flat BB bench in fear of not being able to get the weight up and getting stuck so all I really did was flat db, cardio, and random exercises that made no sense. When school was back in I had a couple friends in my weight training class and I felt big even though I wasn't. We had to max for our lifts and bench was first. I remember attempting 135 as my max set and only getting it up 3/4 of the way probably with horrible form. I felt so big when I was rack 1 B group even thought B group is the lower half of the class.
    I then set out to have the best bench press. By lifting weights it has helped me to be a leader instead of a follower.

    Current lifts:
    Flat bench: 260x1
    Decline bench: 225x5
    Incline bench: 220x1
    Flat bench db: 100x3
    Incline db: 90x4
    Shoulder press db: 80x4
    Sqaut: 275x2
    Dead lift: 275x5

    Overal Goal:
    Highest bench press at my school
    210 body weight 8% bf
    Powerlifter/bodybuilder more of a powerlifter

    Short term goal:
    275x1 Bench TnG
    315x1 parallel sqaut
    315x5 dead lift
    180 lbs lose about 2-4% body fat

    Workout:
    Split body
    Chest/triceps x2

    Back/biceps x2

    Legs/shoulders x2

    First workout later today: chest/triceps
    Last edited by CWGame; 05-20-2013 at 12:56 PM.
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  2. #2
    QUADZILLA CWGame's Avatar
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    Flat bench: 5x8
    Incline bench: 4x8
    Flat db: 3x5

    Worst workout ever because my workout partner flaked out halfway through the workout time to find a new one.
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  3. #3
    QUADZILLA CWGame's Avatar
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    Legs/shoulder day:
    Cardio-20 minutes
    Sqaut: (going heavier reps and below parallel)
    135x10
    155x8
    185x8
    155x8
    135x8

    Leg press:
    2plates x10
    3plates x10
    4plates x10
    4.5plates x8
    4plates x8

    BB military press
    95x8
    105x8 (last 1 push press)
    115x8 (last 2 push press)
    95x8 (last 1 push press)
    75x8

    Side laterals-
    15x10
    20x10
    25x10
    20x10

    Overall light day transitioning into higher reps miss rear delts /: great burn in hamstrings and side/anterior delts.
    Last edited by CWGame; 05-24-2013 at 03:17 PM.
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  4. #4
    QUADZILLA CWGame's Avatar
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    Chest/triceps: all TnG reps unless stated otherwise
    Flat bench:
    135x12
    185x10
    205x5
    185x8
    155x10 pause except last rep

    Flat db:
    50x5
    60x5
    70x5
    80x5
    50x10 pause

    Machine fly's:
    85x10
    105x10
    115x8
    105x8
    85x8

    Dips: (bw= body weight)
    Bw x15
    Bw x15
    Bw x13
    Bw x10
    Bw x9

    Skull crushers & CGBP: (behind head)
    40x10
    50x10
    60x10
    70x6

    Tricep pushdown:
    47.5x10
    57.5x10
    67.5x8 (crappy form triceps were dead)
    37.5x15

    Great chest/triceps day both are dead too bad I have work later.. Lol I can't push it as hard on bench because no spotter and gym is dead at noon.
    Last edited by CWGame; 05-24-2013 at 03:10 PM.
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  5. #5
    QUADZILLA CWGame's Avatar
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    Cardio:
    Racquet ball for 2 hours

    Pretty tired have work this afternoon ):
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  6. #6
    QUADZILLA CWGame's Avatar
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    Tuesday may 28th 2013:
    Chest/triceps-
    Flat bench: (good powerlifter form first time)
    135x15
    185x10
    205x4
    225x4
    185x7 (pause reps)

    Flat db-
    55x5
    65x5
    75x5
    85x5
    95x3 (would of had 5 slid too far back)

    Incline bench:
    95x8
    135x8
    155x4
    135x7
    135x7

    Machine fly's:
    85x10
    105x10
    115x9
    105x9

    Skull crushers & CGBP: (behind head)
    40x10 x10
    50x10 x10
    60x10 x10
    60x10 x10
    60x9 x9

    Dips:
    BW X10
    BW X9
    BW X9

    triceps pushdown:
    42.5x10
    50x10
    50x12

    Good day overall for skull crushers couldn't go up because someone was using the 70 ez curl bar. I've switched it to 4+1 days at the gym the +1 is racquet ball on Saturdays I will hit my 3 day split then rotate 1 extra day in so for example work week 1 chest and triceps twice and others once week 2 legs and shoulders twice others once week 3 back and biceps twice and others once.
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  7. #7
    QUADZILLA CWGame's Avatar
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    Wednesday may 29th 2013
    Back/biceps:
    Dead lifts:
    135x5
    225x5
    275x3 (I don't feel like I can do deads efficiently at the gym with out being loud)
    Pull ups:
    BW x12
    BW x10
    BW x6
    Seated row:
    85x10
    100x10
    115x10
    100x10
    Lower seated row:
    1 plate x10
    1 plates and quarter x10 (My breathing became really heavy so I moved on)
    Preacher hammer curls:
    25x10
    30x10
    35x9
    30x10
    Standing ez curl curls:
    50x10 (slow good form)
    50x10
    50x15 (to failure)

    I wasn't feeling very good today was short of breathe for some reason.... My back workout got messed up by dead lifts I feel like I can't go heavy without it making a lot of noise and o try and stay humble and not bring attention. Bicep workout was okay but over the workout sucked.
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  8. #8
    QUADZILLA CWGame's Avatar
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    Friday may 30th:
    Legs shoulders:
    Sqaut: (still working on my form)
    135x6
    185x6
    225x4
    245x2

    Leg press:
    2 plates x10
    3 plates x10
    4 plates x10
    5 plates x8

    Shoulder press:
    50x10
    60x5
    70x5
    80x0 ( was cooled off talking to someone)
    60x6 then crack dislocated my shoulder.... I went too far back thank god it wasn't a heavy set. I was so afraid and embarrassed I stood up and couldn't move my left arm.
    It was jetting out much farther then my right arm.. I started to panic said bye and started walking I tryed moving my arm and it popped back into position. I walked out without washing my hands because I was extremely afraid that I won't be able to push any heavy weight anymore.
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  9. #9
    QUADZILLA CWGame's Avatar
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    Taking this whole week off to make sure it is healed.
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  10. #10
    QUADZILLA CWGame's Avatar
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    Back in the gym and feels good! After a week off because of my dislocated shoulder it felt good but I started feeling it a bit during skull crushers (behind head)

    Tuesday, June 11th 2013
    Chest/triceps
    Flat bench:
    135x8
    185x7
    205x5
    225x3 (almost 4 but spotter helped)
    I'm integrating the power lifting form with a arch feels great it is much harder to cheat and I no longer bounce the bar.

    Flat bench db:
    60x5
    70x5
    80x5
    90x4
    70x8
    50x10

    Cable flys:
    3 sets of 10

    Skull crushers (behind head) + CGBP
    50x10x10
    60x10x10
    70x8x8
    80x5x5
    60x10x10

    Dips (body weight)
    10
    9
    9

    Tricep pushdown:
    42.5x10
    47x10
    52.5x10

    Great workout happy to be back in the gym and be able to push it hard. I'm switching it up to a 4 day a week workout again. Doing chest and triceps twice a week legs and shoulders once and back and biceps once. I decided to do this because this is what I started out with and I liked it the most bench is my favorite exercise and I want to excel in it, by benching only once a week won't be much of a help. I might switch the secondary muscle from triceps to biceps every other week to work them evenly.
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  11. #11
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    Thursday June 13th 2013
    Legs/shoulders:
    15 minutes of cardio

    Squat-
    135x5
    185x5
    205x5
    225x5
    225x5

    Leg press-
    2 plates x5
    3 plates x5
    4 plates x5
    5 plates x5
    6 plates x5
    5 plates x6
    4 plates x8
    3 plates x15

    Shoulder isolation press: (fixed range of motion with free weights)
    25sx8
    45sx8
    45 and 25x8
    2 plates x8
    45 and 25x8

    Side raises:
    20x8
    25x8
    25x8

    Overal great workout but I can't do rear delts now and it hurts to squat in my left shoulder having to bring it back. I'm a little sad that I can't do rear delts hopefully I can work through it and won't have that problem anymore.
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  12. #12
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    Monday, June 17th 2013
    Chest/triceps:
    Flat bench:
    135x8
    185x8
    205x3
    215x3
    225x1
    245x1
    205x5
    185x8
    155x8(SR)
    135x8(SR)

    Incline bench:
    115x8
    135x8
    155x7
    95x10 (SR)

    skull crushers & CGBP:
    50x8x8
    60x8x8
    70x8x8
    70x7x7

    Tricep pushdowns:
    47.5x8
    57.5x8
    52.5x8

    Good workout I killed my chest and triceps with the Incline & flat bench I felt my shoulder a little bit while benching and skull crushers but I think I'm good.
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  13. #13
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    Thursday, June 20th 2013
    Back/biceps:
    Pull ups (BW) :
    15
    10
    7
    5

    Seated cable rows:
    90x10
    105x10
    120x10
    135x10
    150x10

    Iso lateral lower rows:
    1 plate x10
    Plate and quarter x10
    2 plates x10
    2 plates and quarter x10
    3 plates x10

    Preacher curls:
    25x10
    30x10
    35x7
    30x6
    25x10

    21s:
    40 bar

    30s(no 30 so had to use the 20 bar)
    20 bar

    Great workout I was disappointed after my first set of pull ups how much it took out of me. I haven't really been able to do much this week because my ride has been having Dr appointments.
    Last edited by CWGame; 06-20-2013 at 03:20 PM.
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  14. #14
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    Saturday, June 22nd 2013
    Legs/shoulders:
    Leg press:
    2 plates x10
    3 plates x10
    4 plates x10
    5 plates x10
    6 plates x10
    5 plates x10
    4 plates x10
    3 plates x10

    Shoulder iso press:
    1 plate x8
    2 plates x8
    2 plates and 10 x7

    Db shoulder press:
    40x8
    50x8
    60x8

    Lateral raises:
    20x10
    20x10
    25x8

    I had red robin before I worked out so I was already feeling fat and out of it, the squat racks were full and I didn't feel like squaring anyways go I pushed myself on leg press and ended my leg workout after that. I didn't go heavy on shoulders because I am still feeling my left shoulder am I'm afraid of another dislocation.
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  15. #15
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    Monday June 24th 2013
    Chest/triceps:
    Flat bench-
    135x8
    185x9
    205x4
    225x3
    185x6
    135x10

    Decline bench-
    135x8
    185x4
    205x4
    135x10

    Iso-lateral decline press-
    1 plate x8
    2 plates x8
    2 plates quarter x8
    2 plates quarter 10 x8
    3 plates x8
    3 plates 10 x5
    3 plates quarter x3

    Skull crushers CGBP-
    40x8x8
    50x8x8
    60x8x8
    70x8x8
    80x5x5
    60x8x8

    Triceps pushdowns-
    57x8
    52.5x8
    47x8

    I was disapointed in my flat and decline bench I tryed going back to my old form to get 225 for 5 again where I bounce the weight but I couldn't bounce the weight lol my body wouldn't let me it made me do TnG reps. So that messed me up because I went to flat back no arch and it was weird.
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  16. #16
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    Tuesday June 25th 2013
    Back/biceps:
    Pull ups:
    10
    10
    8
    4 + 1 negative

    Seated low row:
    120x8
    135x8
    150x8
    165x8

    Planks:
    3 minutes

    Ez curl preacher curls:
    40x8
    50x8
    60x8
    60x6

    Hammer preacher curls:
    20x8
    25x8
    30x8 (felt extremely easy)
    35x8 (felt heavy but doable)
    40x6 (PR never done 40s was great)

    21s:
    40x8x8x7 (accidentally did 8 reps lol)
    40x7x8x7
    40x7x7x7

    Good workout back workout was definitely not the best but had a great bicep workout.
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  17. #17
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    Thursday June 27th 2013-
    Chest/Tris:
    Flat bench:
    135x8
    185x8
    185x8
    205x5

    Incline bench:
    135x8
    155x7
    165x5

    Decline iso:
    2 plates x8
    2 plates quarter x8
    3 plates x6
    2 plates quarter x8
    2 plates x8

    Dips:
    11
    15
    10
    8


    Triceps push downs:
    52.5x8
    57.5x8
    62.5x9

    Didn't feel like doing legs today going to do tomorrow. Horrible day I wanted to get on the decline iso thing but some dude sat on it for a good 30mins by that time my workout was ruined.
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  18. #18
    QUADZILLA CWGame's Avatar
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    Friday June 28th 2013:
    Legs/shoulders:
    Squat-
    135x5
    185x5
    205x5
    225x5
    185x5

    Db Lunges:
    40sx20
    40sx20
    40sx20
    40sx20

    Bb Military press:
    95x5
    115x5
    135x5
    115x5
    105x5

    Side lateral raises:
    20x8
    25x8
    25x8

    Good workout overal felt more structured, going to be doing a variation of 5x5. Haven't done lunges in like a month and they completely killed me.
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  19. #19
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    Sunday June 30th 2013
    Chest triceps:
    Flat Bench:
    135x5
    185x5
    195x5
    205x4
    215x3

    Vertical chest press-
    2 plates x5
    2 plates 1 quarter x5
    3 plates x5
    2 plates quarter x5
    2 plates x5

    Cable fly's:
    5 sets

    Skull crushers & CGBP:
    50x8X8
    60x8x8
    70x8x8
    80x8x8 ( blew away old PR)

    Triceps pushdown:
    57.5x8
    67.5x8
    77.5x8
    82.5x7

    Seated dip machine:
    4 sets x maxed stack

    Worked out with my dad before church was a pretty good workout.
    402/314/435-1151@213 w/ sleeves USPA

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  20. #20
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    Tuesday July 2nd 2013-
    Chest triceps:
    Flat bench-
    135x5
    185x5
    195x5
    205x5
    195x5
    185x5

    Incline bench:
    135x5
    155x5
    165x5
    155x5
    135x5

    Vertical chest press:
    2 plates x5
    2 plates quarter x5
    2 plates quarter dime x5
    3 plates x4
    2 plates quarter x5 (SR)
    2 plates x5 (SR)


    Weighted dips:
    +25 x10
    +45 x6
    +45 x8
    + 25 x10

    Triceps pushdown:
    57.5 x8
    67.5 x8
    77.5 x8
    82.5 x6

    Liked the workout first time doing weighted dips and first time hitting 205x5 with TnG reps and without a spotter.
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  21. #21
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    Monday July 8th-
    Chest/triceps:
    135x5
    185x5
    195x5
    205x5
    215x5 (PR)
    205x3 (wasnt in right mind set)
    185x5 (SR)
    135x10 (SR)

    Cable fly's:
    60x8
    60x8
    60x8
    70x8

    Planks:
    2 minutes
    1 minute

    Verticle chest press:
    2 plates x8
    2 plates quarter x8
    2 plates quarter ten x8
    ^ x8
    3 plates x6

    Skull crushers & CGBP:
    50x8x8
    60x8x8
    70x8x8
    80x8x8 (PR)
    90x3x7? (PR) The spotter touched the bar for some of them don't remember which ones got 7 with spotter though.

    Triceps push downs:
    67.5 x7 ( triceps are dead)
    57.5 x8
    52.5 x10

    Best workout I've had in a long time hit 2 huge PR's today I've never attempted the 90s on skull crushers and last week 205x5 was pretty hard on the 5th rep. I didn't hit my other 2 workouts last week because of work and I played racquetball 3 times instead of 1.
    402/314/435-1151@213 w/ sleeves USPA

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  22. #22
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    Tuesday July 9th-
    Back/biceps:
    Pull ups:
    Bw +15 x5
    Bw +15 x5
    Bw x8
    Bw x8
    Bw X8
    (Hates the grip)

    Seated low cable rows:
    120x8
    135x8
    150x8


    BOR:
    95x8
    115x8
    95x8

    BB preacher curls:
    40x8
    50x8
    60x8

    Hammer preacher curls:
    25x8
    30x8
    35x6
    35x6

    It was a quick workout, alright nothing to brag about.
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  23. #23
    Registered User CJAGz's Avatar
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    In. You have a similar goal as me, although I am a ways behind you in most of the lifts. Good luck.
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  24. #24
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    Sunday July 14th:
    Chest/triceps:
    Flat bench-
    135x8
    185x5
    205x5
    215x3
    225x1
    135x10 (SR)

    flat bench db-
    60x5
    70x5
    80x5
    70x5

    Cable fly's:
    60x12
    70x8

    Skull crushers-
    50x8x8
    70x8x8
    80x8x8
    70x6x6

    Triceps push down:
    57.5x8
    65x8
    57.5x8
    65x8

    Overhead triceps extension cables:
    50x8
    60x8
    60x8

    I don't do very well In the morning so my bench was a failure on the 215 and 225 sets. My skull crushers was good I was surprised I got 8 at 80s because it was great form and 70 felt heavy.
    402/314/435-1151@213 w/ sleeves USPA

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  25. #25
    QUADZILLA CWGame's Avatar
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    Mini legs & chest/triceps:
    Squat:
    135x5
    185x5
    205x5
    210x4
    135x5

    Bench press:
    135x5
    185x5
    205x5
    210x5
    155x8 (SR)
    135x10 (SR)

    Flat db:
    40x8
    50x8
    60x8
    70x8
    80x6
    60x10

    Machine fly's:
    75x8
    85x12

    Skull crushers:
    50x8x8
    60x8x8
    70x8x8
    80x6x6
    70x8x8

    Triceps push downs:
    47.5x8
    57.5x8
    67.5x8
    47.5x12


    I completely hate leg and shoulder day now before I didn't like legs and liked shoulders but after dislocating my shoulder legs/shoulders was more of a chore to do. So I did squats then chest/triceps I know it is a excuse but I'm afraid of going heavy on shoulders and it hurts my left shoulder while squating. I need stop being a cry baby and just do it. Overall good day was happy with flat bench.
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  26. #26
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    Monday July 22nd-
    Chest triceps:

    Not worth mentioning horrible workout horrible form horrible everything my back started to hurt after I was done with a set getting out of my arch.
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  27. #27
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    Wednesday, July 24th 2013:
    Back/biceps:
    Pull ups:
    10
    10
    8
    7
    5

    Low seated row:
    1 plate x8
    Plate quarter x8
    2 plates x8
    2 plates quarter x8
    3 plates x6
    Plate quarter x8

    Planks:
    1:30

    Shrugs:
    60x8
    70x8
    80x8

    Ez curl preacher curls: (deep)
    50x8
    60x8
    70x4
    60x6

    Db hammer preacher curls:
    25x8
    30x8
    30x8

    I have my license so I'm gonna try and hit the gym as much as often this week I've been completely messed up and my workouts haven't been good.
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  28. #28
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    Thursday July 25th:
    Legs shoulders-
    Leg press:
    2 plates x8
    3 x8
    4 x8
    5 x8
    5.5 x8
    4 x8 (SR)
    3 x10 (SR)

    Walking lunges (40lb dumbbells each hand):
    19
    18
    17
    18
    (I did it to the wall not a set amount of reps)

    Db shoulder press:
    40x8
    50x8
    60x8
    65x8
    60x8
    (Was great form went light because I'm trying to get back into heavy shoulder lifting)

    Db sides:
    25x8
    20x10
    20x10

    ( It was a semi heavy legs day and not very heavy shoulders day I now have my license so I am going to get back into heavy shoulders and heavy legs my goal is to hit the gym 6 days a week now that I don't need to get a ride to the gym)
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  29. #29
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    Monday July 29th 2013-
    Flat bench:
    135x8
    185x5
    205x5
    215x5 (spotter touched all but said helped on last one)
    195x4
    185x5

    Incline db:
    40x8
    50x8
    60x8
    70x6
    50x8 (worked on form)

    Skull crushers:
    50x8
    60x8
    70x8
    80x6

    Tricep pushdown:
    57.5x8
    65x8
    80x6
    80x6 (last 2 SR)
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  30. #30
    QUADZILLA CWGame's Avatar
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    Back/biceps:
    Pull ups:
    15
    12
    10
    5 (dead hang)

    Seated low cable row:
    120x8
    135x8
    150x8
    135x8

    Shrugs:
    55x8
    70x8
    80x8
    70x10 (2 second hold)

    Ez curl preacher curls:
    50x8
    60x8
    70x5
    60x8

    Hammer preacher curls:
    25x8
    30x8
    35x8
    35x7
    25x10 (SR)


    good workout was happy with pull ups workout was going to do db rows but all flat benches were taken because i went after work at 6.
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