Road to Jacked and Pasty

back/hams

deads- worked up to 415x1, tried 445 got it like 3 inches and lost it
rdls- 225x3x6
1 arm rows- 4 sets w/ dc stretches
kayak rows 3x15
kneeling leg curls 4x8
15 mins fmc

chest/quads/fmc

free motion flies- some x some
bb incline 135x12, 155x12, 165x12, 175x12
db incline flies- some x some
smith flat- some x some w/ dc stretches
smith front squats- some x some
some glute/quad thing
seated leg extensions
20 mins fmc

coming back tonight for shoulders/calf/abs

shoulders/gun show

standing military bar x 15, 65x15, 85x15, 105x10, 125x2x6
smith military 5 sets of 8
smith close grip bench- havent tried these before, did about 4 sets
hs weighted dip- 180x12, 200x12, 220x12, 240x12
cable behind lr- just did like 3 sets can’t remember weight
vbar press downs- 55x3x15
db curl- 5 sets worked up to 50x6
cb curl- 4 sets worked up to 80x6
db incline- 3 sets of 20 about 12-15 per set

Just killed a plate of bacon and some pancakes! Now, pregaming with some caffeine about to kill it at the gym!

deads 135x5, 225x5, 315x5, 365x1, 435x1* pr @ current weight, 365x3, 315x5
rack pulls 225x5, 315x5, 365x3,2
rdl 225x6, 245x6, 265x6
kayak rows 3x12
seated 1 arm high rows 4 sets w/ dc stretches
seated leg curls 90x2x10
done in 65 minutes. Exhausted.

best pulls so far
225- 495lbs
185- 435lbs

hoping to hit 500lbs within 6 months and be under 200lbs.

chest/shoulders/tri

free motion flies- 5 sets
bb incline * couldn’t find the groove. 135x12, 155x12, 165x8, 175x8
smith flat * still wasn’t feeling it, stopped at 215x8- followed by dc stretches
smith shoulder press- 5-6 sets
rope press downs 6x12- ramped up
pec deck 3x15

thats all she wrote

felt like crap did a 20 minute back/bi workout then left.

battling my 2nd bout of aids/something. Besides my short back/bi workout which was literally 5 sets of kayak rows and 3-4 sets of curls I haven’t done anything over these past couple days. Upside is I feel a lot better tonight, I am hoping to hit the gym early tomorrow morning and possibly doing a double later that night.

back/legs

deads 135x6, 225x6, 315x6, 405x2,2,1, 315x5
back squats- 225x3x5
front squats- 3 sets of 5
kayak rows- 5 sets of 15
free motion 1 arm rows- 4 sets of 8
hip adductor- 4 sets of 12
15 mins fmc

coming back tonight for arms/fmc

kick ass workout today

standing bb military- warm up 65x12, 85x12, 105x12, 125x6
smith shoulder press- ramped up 5 sets of 8
smith cgbp- ramped up 4 sets of 10
db pjr- ramped 3 sets of 10
defranco’s shoulder saver 3 rounds x 8
1 arm push downs- 4 sets of 12 per arm
wt dip- 4 sets of 12
db curl 30, 35, 40, 45, 50 x 8
cb curl 40 x 12, 50 x10, 60 x8
cb reverse 40, 50x10
db incline curls 20 x 3 x 15

now off to a deep tissue massage!!!

60 mins fmc- probably taking the day off of lifting. Planning on coming back tonight for another 60 min fmc

back/bi

deads- worked up to 365x5, tried 445- lost it about 4 inches up
rack pulls- 315x3x5
1 arm high rows- 3x12
1 arm cable rows (like db rows)- 3x10
kayaks 4x15
stretchers 3x12
cb curls 6 sets
pinwheels 2 sets

thats all she wrote, great pump real tired, very hungry. Now off to make Sexy Time!

chest/hams

only thing of interest was this is the first chest workout i have had in 2 years that i haven’t felt shoulder pain so that’s pretty awesome.

did some gunz

cliff notes: biceps feel good, triceps good, but not as good as biceps.

Just bought a bunch of new gym clothes, that means i probably added 30+ lbs to all my lifts.

back/light legs

rack pulls- did 405x5 then 455x1- ugly rep, 405x3, 315x8
smith rows- first time trying them- did 3 sets of 12 worked up to 145?
free motion 1 arm rows- 4 sets of 8
kayak rows 3x10
stretchers 3x10
squats- 135x2x5, 185x5, 225x3, 245x3* knee started to hurt- stopped
leg ext- 2 sets of 12 tried to see if i could power through knee pain, but no luck.

random shoulder/light squat/light ab workout

need to get abs/cardio ready for a a couple fitness tests I have coming up in the next few weeks.

no workout, had my cheat meal yesterday. Ate, drank, then fell into a food coma for 14 hours, woke up and went to work.

Today different story

chest/light shoulders/squats/abs

free motion flies 4 sets
hs vertical press 4 sets
db flat press 3 sets
hs incline 4 sets w/ dc stretch
db incline flies 3 sets
bb standing military press 5 sets
bb squat 6 sets
random ab stuff

done in 45 mins

deads- worked up to 435x1
rack pulls- worked up to 405x3
stretchers and kayaks- maybe 5 sets total
25 mins fmc

wanted to fall asleep during workout. bored. no energy. booooo!

good workout this morning- somewhat fasted- last full meal was 18 hrs before this work out all i had in my system was 2 zero carb rockstars and 2 tbsp natty pb

shoulders/gunz/abs

nautilus shoulder press- worked up to 260x4
seated bb military- did 65,85,105x15- great pump
db lr- worked up to 40x10
berardis or whatever his name is shoulder saver
smith cgbp- worked up to 175x5- wrist started to hurt
hs wt dips- 220x3x15
rope pd- 3-4 sets
1 arm pd- 3 sets
cb reverse curl
db curl
plate loaded preacher curls
db incline curls
leg raises

got home demolished some pumpkin pie, steak topped with hummus.