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  1. #601
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    Back Universal Pullovers- 6 pl x 20- very easy, 12 pl x 10- first reps felt kind of light, stack + 90 283 x 8* - up 1 rep
    Pre ex with
    Nautius Explode TM Pulldowns 1 pl ea side x 20, , 2 pl ea side x 10 ea side, 4 pl ea side x 8 bilaterally, . 6 pl + 45 ea side (315 ea side, (630 total) x 4 RP ea side*- up 10 lbs a side- .much stronger through ROM!

    Trap bar Deads bar + 2 pl x 6 - slightly touched ground, no dead stop, 3 pl + 5 ea side x 4- up 10 lbs!

    Chins BW (284 lbs) x 4 × 2 negatives- only did negatives last time-- so good increase!

    One Arm Standing Concentration Curls- break in- 80 lbs x 8 ea arm with better ROM!

    Awesome workout! Intense and focused..Stronger- up on all working sets, 2 PRs! , BW 284 lbs
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  2. #602
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    Leg workout

    Legs Nautilus leg extensions 120 x 10, 220 x 10, stack + 45 - 295 x 6- primarily neuromuscular facilitation stack + 195- 445 x 8* - up 1 rep pre ex with 

     Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 440 x 6 NMF, sled + 575 x 8* - up 10 lbs and 1 rep!

    Trap bar Squats 2 pl x 6 continuous, 3 pl + 10 ea side x 5 - up 20 lbs for 1 less rep! 

     Nautilus Leg curl- stack - 150 x 12 NA* -up 2 NA reps! 

     Calf raises on N Multi exercise machine stack + 105- 355 x 7 + 2 FR ea leg * unilaterally- up 25 lbs for 1 less rep ea leg 

    BW 285 lbs before workout

     Awesome workout! Up on every working set, and PRS on 4 of 5 exercises despite not having a weight workout for legs in 4 weeks- was doing horse free squats during the first couple of weeks, nothing the last week or so. Lesson- a combination of sufficient training and rest time works! 
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  3. #603
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris Nautilus laterals 130 x 20 ea side, - stack = 250 x 15 ea side. First reps were pretty easy, used 20 more lbs and 5 more reps on 2nd warmup 


     Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side- used 20 lbs more, stack + 75 - 325 x 5 ea side - last wo did heavier in Rest Pause style, but form wasnt good -much fuller contractions pre ex w


    Nautilus Decline Press 130 x 10 bilaterally, 250 x 4, stack + 75- 325 x 7 slrict negatives 


     Dips on Nautilus Multi exercis. BW (283 lbs) x 10- up 2 reps, BW + stack x 6 neg


     N Laterals stack + = 380 x 11+ 2 FR ea side- slowly and strict til last couple then a bit faster 


    Seated Press 175 x 5 up 2 reps! 


     N Triceps stack + 25- 175 x 12* - up 2 reps! Pre ex with 


    Dips BW x 7 + 2 negatives- up 1 rep, plus added negatives this time BW 283 lbs prior to training, 


    Great workout! Missed a couple weeks due to foot injury, but overall was stronger, increased on every exercise after Nautilus pec 
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  4. #604
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    Back Universal Pullovers- 6 pl x 20- very easy, 12 pl x 10- first reps felt kind of light, stack + 105 -298 lbs x 6 - up 15 lbs for 2 less reps! Pre ex with

    Nautius Explode TM Pulldowns 1 pl ea side x 20, , 2 pl ea side x 10 ea side, 4 pl ea side x 7 bilaterally- off 1 rep.

    Trap bar Deads bar + 2 pl x 6 - slightly touched ground, no dead stop, 3 pl + 10 ea side x 4- up 10 lbs and 1 rep!

    Chins on Multi exercise machine BW (284 lbs) x 5 × 2 negatives- up 1 rep

    One Arm Standing Concentration Curls- break in- 80 lbs x 9 ea arm with better ROM! Pre ex with

    Chins on Multi exercise machine BW x 4 negatives

    Great workout! Intense and focused! Stronger- up on all working sets, 2 BW 284 lbs
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  5. #605
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    Legs Break-in workout
    Nautilus leg extensions 130 x 20- used 10 more lbs and 10 more reps. 230 x 10- used 10 more lbs, stack + 105- 355 x 7 NA (3 neg ea leg)
    pre ex with
    Vertical leg press sled + 220 x 10, sled+ 330 x 10, sled + 580 x 5- up 5 for 3 less reps, went fairly slow and strict.! Intense pre exhaustion set!
    Trap bar Squats 3 pl + 10 ea side x 5 touch and go from floor- great set- same weight and reps
    Nautilus Leg curl- stack - 150 x 12 NA- same weight and reps.
    Skipped calf raises due to broken toe still healing BW 285 lbs before workout
    Good workout- despite not having a leg workout since broke toe end of May- last leg workout
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  6. #606
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Nautilus laterals 130 x 20 ea side, - stack = 250 x 10 - DOD 5 less reps in 2nd warmup, was a bit hot in garage

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side- used 20 lbs more, stack + 75 - 325 x 6 a side - up 1 rep pre ex w

    Nautilus Decline Press 130 x 10 bilaterally, 250 x 6- did 2 more reps, stack + 75- 325 x 1 + 1 FR- RP + 2 negs *!

    Dips on Nautilus Multi exercis. BW (286 lbs) x 10, - up 3 lbs (BW) BW + stack x 6 neg- up 3 lbs!

    N Laterals stack + = 380 x 15 + 2 FR ea side- slow and strict- up 4 reps ea side!

    Seated Press 185 x 3 RP' First 2 full range of motion, failed on 3rd positive- wiped!

    N Triceps stack + 25- 175 x 13* - up 1 rep!
    Pre ex with
    Dips BW x 9 + 2 negatives- up 2 reps!

    BW 286 lbs before workout.

    Awesome workout!ut! Intense and focused! Stronger overall increased on every working set in same style, except presses did Rest Pause with a bit heavier weight.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  7. #607
    HIT GURU Intenceman's Avatar
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    Back and Biceps

    Back
    Universal Pullovers- 7 pl x 20- used 1 more plate, 13 pl x 10- used 1 more plate, stack + 105 -298 lbs x 7* - up 1 rep!
    Pre ex with

    Nautius Explode TM Pulldowns 1 pl ea side x 20, 2 pl ea side x 10 ea side, 4 pl +25 ea side x 5 bilaterally* up 50 lbs for 2 less reps!

    Trap bar Deads bar +
    3 pl + 15 ea side x 5'- up 10 lbs and 1 rep!

    One Arm Standing Concentration Curls- break in- 80 lbs x 10 ea arm - up 1 rep Pre ex with

    Chins on Multi exercise machine BW x 3 + 2 negatives - up 3 positives, only did negatives last workout!

    Awesome workout! Intense and focused! Stronger- up on all sets!

    BW 283 lbs before workout, have been watching food intake and doing more MA training
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  8. #608
    HIT GURU Intenceman's Avatar
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    Legs

    Legs
    Break-in workout- hadn't weight trained in about 3 weeks, after I strained shoulder in non training situation, and about 5 weeks since last weight leg workout- up on every working set!!

    Nautilus leg extensions 130 x 20, 230 x 10, stack + 105- 355 x 8 NA (4 neg ea leg) - up 1 NA rep ea legex with

    Vertical leg press sled + 310 x 10- used 90 more lbs, not bad, sled+ 420 x 6, used 90 more lbs with 4 less reps, hot in garage! sled + 580 x 7- up 2 reps!
    had to put on tank top, reset and catch breath

    Trap bar Squats 3 pl + 15 ea side x 5 touch and go from floor- up 10 lbs!

    Nautilus Leg curl- stack - 150 x 14 NA * - up 2 NA reps!

    BW 284 lbs before workout
    Awesome workout!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  9. #609
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris
    Warm up
    Nautilus laterals 130 x 20 ea side, stack = 250 x 10

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally, stack = 250 x 10 ea side, stack + 85 - 335 x 5 a side* up 10 lbs for 1 less rep pre ex w

    Nautilus Decline Press 130 x 10 bilaterally, 250 x 6-, stack + 85 - 335 x 4* - up 10 lbs and 3 reps!

    Dips on Nautilus Multi exercis. BW (279 lbs) x 10, - up 3 lbs (BW) + stack x 7 neg- up 1 rep- Weighing a few lbs less

    N Laterals stack + 140- 390 x 15 + 2 FR ea side- up 10 lbs! Pre ex with
    Seated press 185 x 2 RP

    N Triceps stack + 35 185* x 5 -up 10 lbs but got 8 less reps - was having trouble breathing, especially the last exercise.

    BW 279 lbs before workout.

    Awesome workout! Intense ! Stronger overall (2 1/2 PRS!) despite it being hot, started to fade at end.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  10. #610
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    Back and Biceps

    Back
    Universal Pullovers- 6 pl x 20- used 1 less plate, 13 pl x 10, stack + 105 -298 lbs x 7- tough set!
    Pre ex with

    Nautius Explode TM Pulldowns 2 pl ea side x 10- started with 90 lbs more, 3 pl ea side x 10 ea side used 90 lbs more, 4 pl +25 ea side x 6 bilaterally* up 1 rep

    Trap bar Deads bar +
    3 pl + 20 ea side 310+ bar ~ 375- 380) x 3 -up 10 lbs for 2 less reps.

    Yates Rows break in- bar x 10, 135 x 10, 225 x 8,

    BB Curls- break in- 135 x 8, Pre ex with

    Chins on Multi exercise machine BW x 5 + 2 negatives - up 2 positives with 3 less lbs BW

    Great workout! Was hot in garage again, and have been doing Martial arts training in morning outside, was feeling tired earlier, passed out for about an hour and a half. Was focused and strong with good control and intensity, up on 2 exercises, 1 more in weight only and 1 PR.

    BW 280 lbs before workout
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  11. #611
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    Leg workout

    Nautilus leg extensions 130 x 20, 230 x 10, stack + 35= 285 x 10, stack + 105- 355 x 10 NA,* (5 neg ea leg) - up 2 NA rep ea leg. Caugnt most of my breath then pre ex with

    Vertical leg press sled + 220 x 10, started lighter, body wasn't awake enough yet x 10, sled + 330 x 10- nice depth!, sled+ 420 x 6, sled + 610 x 5- up 30 lbs for 2 less reps! - Awesome pre ex superset!

    Trap bar Squats 1 pl ea side x 5, 2pl x 5- hadn't been doing warmup sets on this exercise for months, 3 pl + 20 a side (~ 385~390) x 3 up 10 lbs for 2 less reps- had to drive hard for the last one.

    Nautilus Leg curl- stack + 20 x 6 positives- last time did 20 lbs less and 6 more reps in neg act style

    BW 281 lbs before workout
    Great workout! Up in weight on all exercises *1 PR, but got less reps on last 2 working sets- also did 4 more warmup sets this time. Looking much leaner than in January, down about 20 lbs!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  12. #612
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris
    Warm up
    Nautilus laterals 110 x 20 ea side- started warmups a bit lighter, 200 x 10 ea side

    Nautilus Double Chest Flye 100 x 10 ea side unilaterally, 200 x 10 ea side, stack + 85 - 335 x 8 L side* x 7 R, up 3 reps L, 2 reps R! e ex w

    Nautilus Decline Press 100 x 10 bilaterally, 200 x 6- smoother, stack + 85 - 335 x 5* + 2 FR + 1 neg! Up 1 rep, plus went beyond failure.

    Dips on Nautilus Multi exercis. BW (281 lbs) x 10, - up 3 lbs (BW) + stack x 7 neg, drop Bw x 4 neg- both sets to negative failure, Weighing a couple lbs more., Intense!- good form, ROM and concentration.

    N Laterals stack + 130- 380 x 17 + 2 FR used 10 lbs less for 2 more reps and negatives in stricter no grip style.

    Seated press, bar x 10, 135 x 6, 185 x 2 1/2 RP- up 1 rep-

    N Triceps stack + 30 180 x 9 - used 5 lbs less but got 4 more reps!.

    BW 281 lbs before workout.
    Awesome workout! Intense! Strong (2 PRS)!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  13. #613
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 10, 11 pl x 10, stack- 15 pl x 10, did an extra warmup set on each, stack + 105 -298 lbs x 8* - up 1 rep! Pre ex with

    Nautius Explode TM Pulldowns 1pl ea side x 10- started out light today, 2 pl x 10, 3 pl ea side x 10 ea side, 4 pl +25 ea side x 7 bilaterally* up 1 rep!

    Trap bar Deads bar + 2 pl ea side x 8- felt pretty light the first few reps,, 3 pl + 20 ea side 310+ bar ~ 375- 380) x 4 - up 1 rep!

    Yates Rows bar x 10, 135 x 10- eaay, 225 x 10- up 2 eeps!

    BB Curls 135 x 10- up 2 reps! Pre ex with

    Chins on Multi exercise machine BW x 7+ 2 negatives - up 2 positives with 1 less lb BW

    Awesome workout! Stronger-Up on every working set, 2 PRS! Intense and focused with a bit stricter form .Was hot in garage still,
    BW 279 lbs before workout
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  14. #614
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    Leg workout

    Legs

    Nautilus leg extensions 130 x 20, 230 x 10, stack + 35= 285 x 10, stack + 105- 355 x 12 NA * (6 )eg ea leg) - up 2 NA then pre ex after catching breath on last set with

    Vertical leg press sled + 220 x 10- felt pretty easy, sled + 330 x 10- deep and very strong, sled+ 420 x 8- did 2 more reps, sled + 610 x 6 up 1 rep! - Awesome pre ex superset!

    Trap bar Squats 2 pl ea side x 8 reps- continous tension, 3 pl + 25 a side (~ 385 - 390) x 3 up 10 lbs!

    Nautilus Leg curl- stack + 25 x 7 reps*- up 5 lbs and 1 rep!

    Calf Raises on Multi exercise machine- break in - haven't done since I injured my toe- stack -250 x 15 bilaterally, slow and strict.

    BW 280 bs before workout
    Awesome workout! Up on every working set, 2 PRs in better form overall!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  15. #615
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris
    Warm up
    Nautilus laterals 120 x 20 ea side, 220 x 10 ea side

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 220 x 10 ea stack + 105 - 355 x 8 L side* x 7 R- up 20 lbs! , Pre ex w

    Nautilus Decline Press 110 x 10 bilaterally, 220 x 6, stack + 85 - 355 x 2 + 2 FR + 1 neg! Up 20 lbs for 3 less positives!

    Dips on Nautilus Multi exercise (BW) + stack x 7 neg, drop BW x 6 + 2 neg- up.- only got negatives last time!- so basically up 6 positives and 2 less negs!

    N Laterals stack + 130- 380 x 20 + 2 FR* - up 3 reps!

    Seated press- started a pin lower- bar x 10, 135 x 8, 185 x 1 RP, drop 155 x 1 RP, failed on 3rd RP. 1 less rep with starting weight, but full ROM from top of shoulder level.

    N Triceps stack + 30 180 x 11* - up 2 reps!
    Preex with
    Negative Dips BW x 6

    BW 280 lbs before workout.
    Awesome workout! Up on basically everything- Very Strong ( 3 PRS)! Intense and focused in stricter overall form!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  16. #616
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20- did 10 more reps, 11 pl x 10, stack- 15 pl x 10, stack + 105 -298 lbs x 9* up 1 rep! Pre ex with

    Nautius Explode TM Pulldowns 1pl ea side x 20- did 10 more reps, 2 pl x 10, 3 pl ea side x 10 ea side, 4 pl +25 ea side x 8 bilaterally* up 1 rep!

    Trap bar Deads bar + 3 pl ea side x 4, 3 pl + 25 ea side ~ 385- 390) x 3 up 10 lbs for 1 less rep!

    Yates Rows bar x 20- did 10 more steps, 135 x 10, 225 x 6, 275 x 6- up 50 lbs for 4 less reps!

    BB Curls 155 x 8 - up 20 lbs for less 2 reps!

    Awesome workout! Stronger-Up on every working set, 2 PRS! Very Intense, drove hard!
    BW 279 lbs before workout
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  17. #617
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    Leg workout

    Legs
    Nautilus leg extensions 130 x 20, 240 x 10- used 10 more lbs, stack + 35= 285 x 10, stack + 105- 360 x 12 NA * (6 )eg ea leg) - up 5 lbs! then pre ex after catching breath

    Vertical leg press sled + 220 x 10- very deep!, sled + 330 x 10- deep and very strong, sled+ 420 x 10 - did 2 more reps, sled + 610 x 7! up 1 rep, took 3 tries to start, but pushed hard!

    Trap bar Squats 2 pl ea side x 8 reps, , 3 pl + 25 a side (~ 385 - 390) x 3- same weight and reps, was feeling the effects of the previous two exercises and heat in garage .

    Intense workout! Up on first 2 exercises, in better form- really trashed thighs, did on 3 days rest, less than I had been doing, strength up slightly over last workout.

    BW 280 bs before workout
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  18. #618
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Nautilus laterals 120 x 20 ea side, 230 x 10 ea side
    Used 10 lbs more on 2nd warmups on all 3 exercises

    Nautilus Double Chest Flye 110 x 10 ea side unilaterally, 230 x 10 ea stack + 110- 360 x 8 L side* x 7 R- up 5 lbs! , Pre ex w

    Nautilus Decline Press 110 x 10 bilaterally, 230 x 6, stack + 110- 360x 2 + 2 FR*- up 5 lbs!

    Dips on Nautilus Multi exercise (BW) + stack x 5 neg- first 4 pretty controlled, off 2 reps, drop BW x 6 + 2 neg

    N Laterals stack + 135- 385 x 21 + 2 FR* - up 5 lbs and 1 rep!

    Seated press- bar x 10, 135 x 8, 185 x 1 RP- only a partial, drop 155 x 3RP, x 1 RP- up 2 reps with drop weight

    N Triceps stack + 40 -190 x 10*- up 10 lbs for 1 less rep!
    Preex with
    Negative Dips BW x 7- up 1 rep.

    BW 280 lbs before workout.
    Awesome workout!- Very Strong ( 4 PRS- most I've got in several years!) Trained very intensely in same or better form.
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  19. #619
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    Back and Biceps

    Back/ Biceps
    Universal Pullovers- 6 pl x 20- easy, 13 pl x 10- used 2 more plates, Stack + 25 lbs pl x 6 stack + 125 -318 lbs x 6* - up 20 lbs for 3 less reps! Pre ex with

    Nautius Explode TM Pulldowns 1pl ea side x 20- easy, 2 pl x 10, 3 pl ea side x 6, 4 pl +35 ea side (430 lbs) x 6 bilaterally* - up 20 lbs for 2l less reps

    Trap bar Deads bar + 2 pl ea side x 10- easy, 3 pl + 35 ea side ~404- 410) x 3 up 20 lbs!

    Yates Rows 135 x 10, 225 x 6, 315 x 6- up 40 lbs!

    BB Curls 185 x 6 - up 30 lbs for less 2 reps! Pre ex with

    Negative Chins on multi exercise BW x 6

    Awesome workout! Very stong- Up on every working set, 2 PRS! Intense!

    BW 279 lbs before workout
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  20. #620
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    Legs

    Legs
    Warm up
    Full Sissy Squats using Multi exercise machine- BW x 20

    Nautilus leg extensions 130 x 20, stack- 250 x 10- used 10 more lbs, stack + 45- 295 x 10- used 10 more lbs

    Vertical leg press sled + 220 x 10, sled + 350 x 10- used 20 more lbs, sled+ 440 x 8- used 10 more lbs for 2 less reps, pretty easy,
    Sled + 620 x 6 ^ up 10 lbs for 1 less rep!- didn't pre ex

    Trap bar Squats 2 pl ea side x 6 reps, 3 pl ea side x 6, 3 pl + 35 a side (~ 405- 410) x 2 ^ - up 20 lbs for 1 less rep!

    Nautilus Leg extensions stack + 60- 310 x 1 12 sec static and 1 6 second static.
    Supersetted with

    Nautilus Leg Curl stack + 25- 175 x 6 + a 3 second static! ^

    Calf Raises on Multi exercise stack - 250 x 8 ea leg! Most I've done since I fractured my toe in May

    Awesome workout! Up on every working set most 10 to 20 lbs, ^3 PRs for the year !

    BW 277 lbs
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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  21. #621
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    Pecs/Delts/Triceps

    Pecs/ Delts/Tris

    Nautilus laterals 130 x 20 ea side - used 10 more lbs, 240 x 10 ea side used 10 lbs more.

    Nautilus Double Chest Flye 130 x 10 ea side unilaterally, +20 240 x 6, used 10 more lbs ea stack + 110- 360 x 8 L side x 6 R. - same reps L off 1 rep R, Pre ex w

    Nautilus Decline Press 130x 10 bilaterally up 20, 240 x 6 used 10 more lbs, stack + 110- 360x 3*+ 3 FR - up 1 rep

    Dips on Nautilus Multi exercise (BW) + stack x 6 neg - up 1 rep- tough set!

    N Laterals stack + 135- 380 x 14 + 2 FR- off several reps with 5 less lbs but pushed to failure in strict form.

    Seated press- bar x 10, 135 x 6, 185 x 1 partial- tough from low position!

    N Triceps stack + 40 -190 x 11*- up 1 rep
    Preex with
    Dips BW x 8 positives + 2 neg- only got negatives last time-big jump!

    BW 277 lbs before workout.
    Great workout! Was a little shaky and off balance going in due to circumstances, off on 3 sets by a bit, but up on other 4 working sets, and still got 2 PRS!
    'The unexamined life is not worth living'.-Socrates.
    'It ain't about how hard you can hit, but how hard you can get hit and keep moving forward.' -Rocky Balboa.
    'Not everyone can be Mr. Olympia, but we can all improve ourselves'-Mike Mentzer.
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