Man, I had to quit after my deadlifts today. I felt like my back was gonna snap. I honestly couldn’t keep goin at it… I actually felt more pain that soreness.
Shoulders tomorrow.
September 20th, 2008
Shoulders
Standing Barbell Presses
135lbs x 10
135lbs x 8
155lbs x 6
155lbs x 4
Seated Dumbell Presses
50lbs x 12
50lbs x 10
50lbs x 10
Lateral Raises
30lbs x 10
30lbs x 10
30lbs x 10
30lbs x 10
Cable Shrugs
77lbs x 10
82lbs x 10
82bs x 8
87lbs x 8
September 21st, 2008
Lower Back and Hammies
Deadlifts
135lbs x 12
225lbs x 8
315lbs x 2
315lbs x 4
375lbs x 2
One Legged Back Extensions
3 sets of 10 per leg
Prone Leg Curls
95lbs x 12
125lbs x 10
125lbs x 10
That was me trying to make up for friday’s failed workout. Wasn’t the best one I’ve ever had, it was sort of a last minute thing I just randomly decided to do but it felt good when I was done.
When I first started eating alot and spruced up my diet to alot more calories then I’m usually used to, I also had that eating problem. Just gotta force it. Don’t forget to get alot of sleep with all that training. Also keep watch of that fat percentage cause with tryin new amounts of calories is dangerous! That belly will sneek up on you like crazy.
Also can we see some pics?
September 22nd, 2008
Chest and Upper Back
Hammer Strength Bench
135lbs x 12
135lbs x 12
225lbs x 8
245lbs x 6
255lbs x 6
265lbs x 4
285lbs x 3
Dumbell Bench Press
90lbs x 8
90lbs x 6
90lbs x 6
Cable Flies
70lbs x 10
80lbs x 10
80bs x 6
Wide Grip Pullups
1 set of 6
3 sets of 4
Shoulder Width Pullups
4 sets of 4
Reverse Grip Barbell Rows
135lbs x 10
205lbs x 6
205lbs x 6
205lbs x 6
Lat Pulldowns
140lbs x 10
160lbs x 8
180lbs x 6
200lbs x 4
[quote]Stephie wrote:
Also can we see some pics?[/quote]
Eh, I have no pics and in all honesty I don’t really feel like taking them.
September 23rd, 2008
Quads and Calves
Squats
135lbs x 8
135lbs x 8
225lbs x 6
275lbs x 4
315lbs x 2
315lbs x 1
Barbell Lunges
135lbs x 12
185lbs x 12
185lbs x 12
185lbs x 12
Leg Extensions
195lbs x 12
205lbs x 10
205lbs x 10
220lbs x 8
Calve Raises
360lbs x 12
360lbs x 12
430lbs x 10
430lbs x 8
September 24th, 2008
Triceps and Biceps
Close Grip Bench
135lbs x 8
135lbs x 8
185lbs x 6
205lbs x 4
205lbs x 4
Dips
4 sets of 10
Tricep Extensions
3 sets of 10 80lbs
Chinups
1 set of 6
1 set of 5
2 sets of 4
EZ Bar Curls
75lbs x 12
75lbs x 8
75lbs x 8
75lbs x 8
Dumbell Curls
40lbs x 16
40lbs x 12
50lbs x 8
Cross Chest Curls
30lbs x 12
30lbs x 12
35lbs x 12
September 27th, 2008
Shoulders
Standing Barbell Press
135lbs x 8
135lbs x 8
155lbs x 6
165lbs x 3
Lateral Raises
35lbs x 10
35lbs x 8
35lbs x 8
Seated Dumbell Press
50lbs x 10
50lbs x 10
50lbs x 10
Bent Over Lateral Raise
30lbs x 12
30lbs x 10
30lbs x 10
Cable Shrugs
82lbs x 10
82lbs x 10
87lbs x 8
87lbs x 8
I missed my friday workout, I got screwed over by work and I also missed a bachelor party I was supposed to go. However, I’m pretty sure it worked out for the better as my lower back has been fairly sore lately and can go a week without the deadlifts.
September 29th, 2008
Chest & Upper Back
Hammer Strength Bench
135lbs x 12
135lbs x 12
225lbs x 6
275lbs x 4
285lbs x 4
295lbs x 2
Dumbell Bench
90lbs x 10
90lbs x 8
90lbs x 8
Cable Flies
60lbs x 12
70lbs x 10
70lbs x 8
Wide Grip Pullups
1 set of 6
3 sets of 4
Shoulder Width Pullups
3 sets of 4
Reverse Grip Barbell Rows
135lbs x 12
225lbs x 6
225lbs x 6
225lbs x 6
Lat Pulldowns Shoulder Width
140lbs x 8
160lbs x 6
160lbs x 6
Man I just died towards the end today. I felt like passing out, I had zero energy left whatsoever.
September 30th, 2008
Quads and Calves
Squats
135lbs x 8
135lbs x 8
225lbs x 6
295lbs x 4
315lbs x 3
315lbs x 6
Lunges
135lbs x 12
185lbs x 10
225lbs x 8
Leg Extensions
205lbs x 12
220lbs x 10
220lbs x 10
Calve Raises
360lbs x 12
450lbs x 10
450lbs x 10
450lbs x 8
October 1st, 2008
Arms
Close Grip Bench
135lbs x 10
185lbs x 8
205lbs x 4
225lbs x 3
Dips
4 sets of 12
Pushdowns
75lbs x 12
80lbs x 10
80lbs x 10
EZ Bar Tricep Extensions
75lbs x 10
75lbs x 10
75lbs x 10
Chinups
1 set of 8
3 sets of 4
EZ Bar Curl
95lbs x 10
95lbs x 8
95lbs x 8
95lbs x 8
Dumbell Curl
40lbs x 20
45lbs x 16
45lbs x 12
Cross Chest Curl
30lbs x 12
30lbs x 12
30lbs x 12
October 2nd, 2008
Lower Back & Hams
Deadlifts
135lbs x 8
225lbs x 4
315lbs x 2
315lbs x 2
405lbs x 1
1 Leg Back Extensions
2 sets of 12
Straight Leg Deadlift
185lbs x 12
225lbs x 12
225lbs x 12
Prone Leg Curls
205lbs x 10
220lbs x 8
220lbs x 8
220lbs x 8
your barbell rows are ridiculous man, I’m envious! Looks like you’re making progress already, keep it up. What bf % will you be at when you hit 300 roughly?
October 4th, 2008
Shoulders
Standing Barbell Presses
135lbs x 8
135lbs x 6
155lbs x 4
165lbs x 4
Dumbell Presses
50lbs x 12
60lbs x 10
65lbs x 10
Lateral Raises
30lbs x 12
30lbs x 12
30lbs x 10
Bent Over Raises
30lbs x 12
30lbs x 10
30lbs x 10
I felt something weird in my neck today, I dunno what I did. It just felt odd, and I was really iffy about doing shrugs after so I decided to pass on it, as I would rather hold off on it than risk injuring myself.
[quote]AccipiterQ wrote:
your barbell rows are ridiculous man, I’m envious! Looks like you’re making progress already, keep it up. What bf % will you be at when you hit 300 roughly? [/quote]
Thanks man!
Honestly though, I have no clue. I don’t mind if I’m a little higher but nothing over 16% really.
I just think it would be sick to step on a scale one day and tip 300lbs while not being a complete lardass
October 6th, 2008
Chest & Upper Back
Hammer Strength Bench
135lbs x 12
135lbs x 12
225lbs x 8
275lbs x 6
295lbs x 4
Dumbell Bench
90lbs x 10
90lbs x 8
90lbs x 8
Cable Flies
3 sets of 10, 60lbs
Wide Grip Pullups
1 set of 6
1 set of 5
1 set of 4
Shoulder Grip Pullups
3 sets of 4
Reverse Grip BB Rows
135lbs x 10
205lbs x 6
225lbs x 6
245lbs x 6
Lat Pulldowns
140lbs x 10
160lbs x 10
160lbs x 9
October 7th, 2008
Quads & Calves
Squats
135lbs x 10
135lbs x 8
225lbs x 8
315lbs x 4
315lbs x 10
Lunges
225lbs x 12
225lbs x 4
Leg Press
735lbs x 6
735lbs x 6
735lbs x 8
Leg Extensions
220lbs x 10
235lbs x 8
235lbs x 8
Calve Raises
450lbs x 10
450lbs x 8
450lbs x 10
October 8th, 2008
Arms
Close Grip Bench
135lbs x 10
185lbs x 6
205lbs x 4
225lbs x 3
Dips
3 sets of 12
Cable Pushdowns
160lbs x 10
160lbs x 7
160lbs x 5
Chinups
1 set of 6
1 set of 5
1 set of 4
EZ Bar Curls
95lbs x 10
95lbs x 8
95lbs x 8
Cross Chest Curls
30lbs x 12
30lbs x 12
30lbs x 12