Tears in a Bucket FUCK IT
10/21/09
SHOULDERS / TRIS
Shoulders
Push Press - 135/15 145/12 155/6
Clean Press - 135/9 135/6
Javelin Press - Bar/20 Bar/20 Bar/20
DB Lat Raise - 35/12 40/10 50/8
DB Rear Raise - 45/12 45/11 45/15
BB Upright Row - 135/15 145/9
Triceps
Close Grip Floor Bench Press - 135/20 225/12 225/12
Reverse Cable Pull Down (straight bar) - 50/15 72/12
Cable Kickback - 15/15 20/15
Cable Pull down - rack/15 rack+25/12 rack+25/15
Chin ups - 12/12/9/8 (41 total)
10/23/09
Back / Bis
Will start Deadlifting again after only Rack pulling for about 4 months.
BACK
Deadlift - 135/15 225/12 315/4
Rack Pull - 315/10 405/5
Dumbell Shrugs - 125/12 125/12 125/12 125/12
Bent Over Rows (underhand grip) - 135/15 185/11 225/5 135/16 (pain because of elbow tendonitis)
Pull ups (wide Grip) - 10/9/8/10/9/8 - 54 total
BICEPS
Reverse DB Curl - 40/12 40/11 40/11
Hammer Curl - 40/15 50/10 50/11 70/4
Cable Curl - 50/20 50/12 50/17
Chin ups - 9/7/9 - 25 total
Bicep and elbow tendonitis held up well, pain was not too bad
10/24
MISCELLANEOUS
Feeling perty good
Body Resistance and Squats
Back Squats - 135/25 225/15 275/11 315/8 335/5
BB Shrugs - 315/12 315/12 405/9 495/3 315/11
Weighted Pushups - 0/25 45/20 45/25 45/25 45/25 (95 total weighted/ 120 total)
Wide Grip Pullups - 11/11/10/10/9 (51 total)
Weighted Chinups - 25/9 25/9 45/5 - (23 total)
Weighted Dips - 0/20 25/11 25/10 45/4 - (25 weighted total 45 total)
MXL
Sunday is a super rest day football and wings my kryptonite!
10/26/09
CHEST / TRIS/ LEGS
Feeling sluggish, it was a tough one to get through.
CHEST
Flat Bench Press - 225/15 275/11 315/5 315/5 225/20 (trying to get my max up again it was 365, but am struggling with 335 didnt even attempt it today)
Incline DB press - 100/12 125/5 125/5 125/5 (really dissapointed, usually gets 7-9 reps of 125)
Decline DB press - 105/11 105/10 105/11
Free Motion Flye - 80/15 90/12 100/9
TRIS
Seated Dips - 2plt/15 3plt/12 3plt/12
Cable pull down (compound)rack/20 rack+25/14 rack+25/14 (elbow tendons ok, not great)
Cable pull over (compound)rack/20 rack+25/11 rack+24/10
Rev grip pull down (single) 42/10 35/12 30/14
Pullups (wide grip) 10/10/9/9 - 39 total
Legs
Speed squats 135/20 135/15
free motion step 10/10 10/10
MXL
10/28/09
Shoulders / Deads / etc
I have not been on creatine or alpha GPC for a few weeks, dont feel any different.
CLEAN PRESS 95/10 135/10 135/7
NAUTILUS PLATE LOADED SHOULDER PRESS 3PLT/11 3PLT/10 3PLT/9
UPRIGHT ROW 135/12 155/9 185/4
LEANING LAT RAISE (DB) 50/12 50/10 40/13
REVERSE FLYE (Rest Pause) 175/6 160/10 160/7 160/10
BB SHRUG 315/15 315/11 405/4
DEADLIFT 135/15 225/10 315/4 405/1 (Slowly but surely getting my form and strength back)
BW WG Pullups 10/11/10/9/9/8 (57 total)
Weighted Pushups 45/43 45/21 45/20 - (84 total with 45lb plate)
Strong like Bull today lol.
MXL
10/30/09
BACK / BIS
BACK
RACK PULL - 315/10 405/8 405/8 495/5
DB ROW - 80/15 100/10 125/7 125/5
Narrow Grip Rev Pull Down - 145/15 190/10 220/7
Bent Over Row - 135/20 135/17 135/13
BIS
Weighted CHINS - 0/15 25/9 25/9 0/11 (42 total)
DB Hammer Curl - 45/13 65/8 70/4
HS Preacher - 2plt/10 2pt/9
MXL
10/31/09
MISCELLANEOUS / Chest
Gonna hit chest twice a week now to pick up some lag in that area
SQUAT 135/25 185/15 22/12 315/7 335/3
BB Shrug 315/12 315/13 405/8 405/6
Weighted Dips 0/20 25/10 25/10 45/7 45/3 12 (62 total)
Weighted Pushups 0/20 45/20 45/30 45/25 (95 total)
Pull ups 10 9 8 7 (34 total Shoulder hurting)
Nautilus Incline Press - 170/12 170/10 170/9
Pec Dec - 150/15 170/12 170/12
MXL
11/2/09 CHEST / TRIS
FLAT BENCH PRESS 225/15 275/10 315/5 335/2 225/19
INCLINE DB PRESS 100/14 125/7 125/4
HS INCLINE PRESS 3PLT/12 3PLT/10
DECLINE DB PRESS 105/11 105/9 105/9
PEC DEC 160/14 170/12
WEIGHTED PU 45/30 45/25 (55 total)
CG FLOOR PRESS 135/20 225/12 225/8
CABLE PUSH DOWN RACK/15 RACK+25/12 RACK+25/11
REV CABLE PUSH DOWN 60/12 72/12 72/12
CABLE KICK BACK 15/12 15/12
DIPS - 25
Feelin it
MXL
11/4/09
SHOULDERS / DEADS / SQUATS / ETC
BB PUSH PRESS (Standing) 135/16 155/10 175/5 135/12
JAVELINE PRESS - Bar/20 Bar+10/12 Bar+10/12
NAUTILUS LATERAL RAISE - 125/13 155/10
CABLE LATERAL RAISE - 15/20
DB SHRUG 125/12 125/12 125/12 (gonna lay off direct trap work for approx 1 week neck is hurting)
DEADLIFT 135/20 225/10 315/6 365/1 (slowly but surely)
SQUAT 125/30 225/11 315/6 (yes shrug and DL in the same day)
Pullups 9 / 9 / 10 / 10/ 10 / 7 = 55 total
Need to change my shoulder routine, bored been doing the same shit way too long…
11/6/09
BACK AND BIs
Strong Like Bull today lol.
RACK PULL - 315/10 315/10 405/8 405/5 495/4
Bent Over Row - 135/20 185/10 185/10 (could definitely do more weight but for some reason the movement kills my bicep)
DB row - 100/10 125/4
Low Cable Row - 225/15 270/9 300/4
Pull ups - 11/9/9/8/8 = 45 total
Weighted PUSHUPS (nonstop) 0/20 90/15 70/12 45/12 = 59 total no rest betweeen weighted PU
Chin ups (weighted) - 0/12 25/7 45/4 45/4 0/7 = 34 total
DB Curls - 40/10 35/12 30/15 (pain in biceps)
squat cable curl - 65/13 80/9 80/8
Doneski
11/8/09
MISCELLANEOUS:
SQUAT - 135/29 225/15 285/10 315/7 325/5
DEAD LIFT - 135/15 225/10 315/3 (tweaked my back with poor form FUCK)
WEIGHTED PUSHUPS - 0/25 45/25 45/25 (75 total)
WEIGHTED DIPS - 0/14 25/8 25/8 (30 total)
PULLUPS - 9 9 9 7 8 (42 total)
WEIGHTED CHINS - 25/8 25/8 45/5 5 (26 total)
BB SHRUG - 315/11 315/11 405/4
Feel like shit…shitty work out, fucked up my back
11/9/09
CHEST / TRIS
BENCH PRESS - 225/15 275/10 315/4 335/2 3/15/3 225/15
DB INCLINE PRESS - 125/5 125/5 125/4
ICLINE BENCH PRESS - 135/20 225/10
CABLE HIGH LOW - 32/15 37/11
PEC DEC - 150/20 190/10
CABLE PULL DOWN (Vbar) RACK/20 RACK+25/25 RACK+25/15 RACK+25/12
CABLE SINGLE ARM REV PD 25/20 30/12 35/15
LIFE FITNESS TRI EXT 110/20 140/11 200/6
MXL
want my back to be wide as fuck!
11/11/09
SHOULDERS / DEADS
PRESS CLEAN - 135/9 155/3 135/3
MILLITARY PRESS - 135/15 135/12
UP RIGHT ROWS - 135/12 155/10 175/3
JAVELIN PRESS - bar/20 bar+5/13 bar+20/3
DB LAT RAISE - 50/10 50/9 40/13
DB REAR RAISE - 40/15 40/12 40/9
BB SHRUG - 315/12 315/12 405/9 ( I have to take a break on these, it seems as if I am getting worse)
PULL UPS - 11, 10, 7, 9, 7 (44 total)
DEADS - 135/10 315/4 315/4 315/1
ehh
11/13/09
BACK / BIS
RACK PULL 315/12 315/12 405/5 495…oh shit my back!
I tweaked it on Wednesday my DL day, but today I think I injured myself…I attempted to do BO rows i could hardly pick up the bar…I got through some ISO lateral rows (HS) but the pain was persistent and sharp.
I went directly to my chiropractor, who did his thing and my upper back feels immeasurably better, however my lower back still really hurts…I have to rest for at least the weekend and reassess on Monday which is a chest day…I dont know Im feeling pretty hurt, its hard to breathe or sit…
FUUUUUUUCK ME!
MXL
11/16/09
CHEST
Ok I took off 2 days. The whole weekend I was walking around like a gimp and smelling of icy hot, which for some reason I love. This morning my mobility was markedly improved and feel throbbing and tightness more than sharpness…tears in a bucket fuck it.
FlAT BENCH 225/20 225/20 275/8 315/3 225/20
INCLINE BENCH 225/12 225/12
HS INCLINE 3PLT/8 3PLT/6
CABLE HIGH LOW 27/15 35/12
PEC DEC 160/20 160/25
WEIGHTED DIPS 0/20 45/7 45/7 0/20 45/7 45/4
PULLUPS 10, 9, 9, 7, 9, 7 (51 total)
MXL
11/17/09
I got fired today FML
anyways…
BICEPS AND TRICEPS
Weighted PUSHUPS 0/30 45/20 45/20 45/20 45/20 = 110 total
Weighted CHINS - 0/12 25/11 25/12 25/8 9 = 52 total
Straight Bar Curls - 60/15 60/14 80/12 30/20
Hammer Curls - 50/10 50/10 40/12 30/17
TRICEP CBL PUSH DOWN - Rack/12 Rack/12
REV Grip pulldown - 65/12 72/9
HS Seated Dips - 2plt/19 3plt/12 3plt/12
Leaning DB Shrugs - 100/10 Neutral 100/10 Pronated x3
HS Seated shrug - 3plt/20 4plt/12
FML
11/19/09
SHOULDERS / ABS / Misc
Shoulders
HS Push Press - 1plt/20 2plt/14 2plt+25/3
Millitary BB Press - 135/15 155/8 155/3
Javelin Press - Bar/20 Bar+20/10 Bar+20/10 Bar+20/8 Bar+20/8
Upright Row - 135/20 155/8
DB Lateral Raise - 50/10 50/10
CBL Lateral Raise - 20/10 20/10
Straight Bar front raise - Bar+10/14 Bar+20/12 Bar+30/11
Rev Flye rear raise (machine) - 175/12 160/13 145/10 115/14
BB SHRUG - 225/12 315/8 405/8
Lower back extension (machine) 205/20 255/20
Pullups - 11/8/10/9 - 38
MMMMMMMMMMMMMMMbeeefy
11/21/09
BACK AND CHEST
Weighted PU 0/30 45/20 45/20 45/20 45/20 45/20 45/12 (142 total)
Weighted DIPS 0/15 45/5 45/4 25/12 25/11 0/15 45/9 45/7 (84 total)
PEC DEC 160/20 180/13 220/10
PULLUPS 10, 25/5 10, 10, 10 (45 total)
DB ROWS 80/15 100/10 125/5
NG PULLDOWNS 190/12 220/5 175/14
BENT OVER ROWS 135/20 185/10
MXL
11/23/09
CHEST / LEGS
FLAT BENCH PRESS - 225/20 275/9 315/4 335/1 315/3 275/9 225/20
INCLINE DB - 125/5 125/3 100/14
DECLINE DB - 100/14 100/12 100/11
FREE MOTION FLY - 80/14 100/8 80/10
PULLUPS - 11/11/12/11/11 - 56 total
SQUAT - 135/15 225/12 315/6 225/10
LEG EXT - 140/14 170/12
MXL