I went into the gym today for my ME lower body workout. I rode my bike for 10 minutes and stretched like I always do. I started my deadlifts and for some reason when I was warming up with 275 it felt extremely light. For some retarded reason I started exploding up extremely fast and on my last rep I got a sharp pain in my lower back. It hurt really bad and I attempted my next warm up set of 315 and the pain was horrible on the first one so I called it quits. I’m so pissed at myself for being sloppy on my form, I always go slow and for some odd reason I wanted to go fast. Currently it hurts to sit and hurts to bend over all the way down. Hopefully it’s something minor, but if it still feels this way I’m def. calling the doctor first thing in the morning.
repetiton upper body
Bench
185x20
185x17
185x15
chins
bwx8
bwx8
bwx8
superset with
reverse pec dec flyes
70x12
80x12
90x10
dumbell shoulder press
60x12
70x12
80x12
barbell shrugs
315x12
365x12
405x10
superset with
dumbell hammer curls
35x12
40x12
55x8
ME upper body
Floor press
135x5
185x5
225x5
275x3
295x3
315x3
Incline dumbell press
70x12
85x10
95x9
hammer strength row(did these instead of t-bar cause back was irritated)
270x10
290x10
320x7
superset with
dumbell reverse flyes
30x10
30x10
40x8
Dumbell incline curl
30x12
40x10
45x9
50x7
Cable press downs
190x12
190x12
190x11
So I have been really busy with school and havent had time to write in my log. I will write what I did this last week one after each other.
ME upper body
Flat Bench
135x5
185x5
225x5
255x3
275x3
315x2(friend said he just touched the bar to get the third up)
Incline dumbell press
70x12
90x11
105x7
Hammer strength row
270x12
300x10
320x8
superset with reverse dumbell flyes
30x12
35x12
45x8
incline curl
35x12
40x11
50x7
cable press down
190x12
190x12
190x11
ME lower body
deadlift
135x5
225x5
275x5
315x3
365x3
415x3
leg extensions
170x12
190x10
200x10
hyper extensions
bwx12
25x12
45x9
Reptition upper body
DB dench
50x15
80x15
105x11
chin ups
bwx9
bwx8
Assisted bwx10
supserset with face pulls
80x12
100x12
120x10
cable side raise
20x12
30x10
40x8
barbell shrugs
315x12
365x12
405x10
superset with rope hammer curls
140x12
170x10
170x9
I have been way to busy with school to really have time to write my stats down. Although I did get 455 on deadlift today and got number 10 at my gyms top 10 strongest dead. I am 25 pounds away from obtaining number 9. My bench and squat on the other hand are miles away from breaking the top 10.
Been too busy for log, but I started a mass gaining routine about 4 weeks ago. Currently I take in a little over 400 carbs a day, 100 grams of fat, and 350 grams of protein. I have seen good results in size and strength.
Weight:242 lbs.
Arms:18"
Chest:47"
Legs:27"
Neck:18"
Monday- Chest day
Barbell bench
135x12
185x12
225x10
245x8
275x8
Incline DB bench
60x12
70x12
80x10
105x6 60x8 (Dropset)
Decline Barbell Bench
135x12
185x10
205x10
225x8
Kneeling Cable Crossover
60x12
70x10
80x8
80x8
Ab work
Chest
Dumbell Bench
80x12
95x12
115x10
130x6
Incline Barbell Bench
135x12
165x10
185x10
225x6—135x10(Drop set)
Weighted Dips
BWx12
25x10
45x8
70x2-2-2-2(Rest pause)
Kneeling cable crossover
60x12
70x12
90x8
70x12
ab work
Back
Deadlift
135x10
225x8
315x8
406x6
Lat pulldown
150x12
180x10
200x10
230x6 150x10(Dropset)
Barbell Row
135x12
185x10
205x8
225x8
Hammer strength row
180x12
230x10
270x8
320x6 180x10(Dropset)
Hyper Extensions
BWx12
25x10
45x8
Gym was closed for Martin Luther King day so I had to throw half my arm day in
Triceps
Skull crushers
65x12
85x12
95x12
135x6 95x7(Dropset)
Overhead cable extension
100x12
130x12
150x10
170x8
one arm reverse pulldown
30x12
40x10
50x8
30x12
Shoulders + Biceps
Barbell military press
135x12
155x10
185x9
225x5 135x6(Dropset)
Cable lateral raise
20x12
30x12
30x12
40x8
Dumbbell rear delt raise
25x12
30x10
35x10
40x8
Barbell shrugs
315x15
385x12
425x10
Seated Barbell Curl
65x12
95x10
115x8
135x6
Dumbbell Incline cul
25x12
35x10
45x8
One arm preacher curl
25x12
30x10
35x10
40x8
Dumbbell Hammer curl
30x12
40x10
50x8
Started a new routine from the destroying fat article from CT.
Chest and Back
DB Bench
100x6
105x6
115x6
130x6
DB flies
40x8
50x8
55x8
60x8
Lat Pulldown
200x6
230x6
260x6
290x4
Seated rows
160x8
190x8
210x8
230x8
I added arm work
Skull crushers
85x6
115x6
135x6
150x4
Cable curl
120x6
160x6
190x6
190x6
Cable pushdowns
80x6
100x6
110x6
120x4
One arm cable curl
50x8
70x8
80x8
90x6
For only been working your lower body out a short while, your squat and dead are really strong. So is your bench.
How old are you?
I just turned 21. My deadlifts skyrocketed once I got my form down and I’m hoping my squats will do the same.
I just turned 21. My deadlifts skyrocketed once I got my form down and I’m hoping my squats will do the same.
This is for Monday
BB Bench
135x5
185x5
225x5
255x5
275x5
315x4
DB Flies
45x8
55x8
65x8
80x6
Lat pulldown
180x6
200x6
230x6
260x6
BB Rows
135x8
185x8
225x8
225x7
Skull Crushers
95x8
115x8
135x6
145x5
DB overhead extension
80x8
100x8
120x8
130x6
DB curls
40x8
50x8
65x6
Machine preacher curl
70x8
90x8
110x8
130x6
Chest and Back
A1. Dumbbell Bench, 95x6, 115x6, 125x6, 140x4
A2. Dumbbell flyes, 50x8, 60x8, 70x6, 80x6
B1. Reverse grip lat pulldown, 220x6, 240x6, 270x6, 290x6
B2. Hammer Strength Row, 230x8, 270x8, 320x8, 360x6
Arms
A1. Close Grip Bench, 135x6, 185x6, 225x6, 275x3
A2. Dip Machine, whole stack x 8 (don’t know specific weight)
B1. Barbell Curl, 95x6,115x6,135x6,140x6
B2. Dumbbell hammer Curl, 35x8, 45x8, 55x8, 65x6
This entry is from last week which I forgot to add.
Chest and Back
A1. Hammer Strength Chest Press - 270x6, 360x6, 450x6, 470x4
A2. Dumbbell Flyes - 50x8, 60x8, 70x8, 80x7
B1. Lat Pulldown - 220x8, 250x6, 270x6, 290x6
B2. Hammer Strength Horizontal Row - 230x8, 280x6, 330x6, 380x6
Arms
A1. Close Grip Bench Press - 135x6, 185x6, 225x6, 275x5
A2. Machine Dips - 4x10(Full Stack)
Barbell Curl - 95x8, 115x6, 135x7, 145x5
Hammer Curl - 40x8, 50x8, 60x6, 70x6
Ab Circuit
Cardio
Chest and Back
A1. Hammer Strength Chest Press - 270x6, 360x6, 450x6, 480x5
A2. Machine Flyes - 150x8, 170x8, 190x8, 210x7
B1. Lat Pulldown - 220x8, 250x6, 270x6, 290x6
B2. Hammer Strength Horizontal Row - 230x8, 280x6, 330x6, 400x6
Arms
A1. Close Grip Bench Press - 185x6, 225x6, 275x5, 295x4
Dumbbell Curl - 40x8, 50x6, 60x7, 70x5
Single hand cable curl - 60x8, 70x8, 80x7, 90x6
Ab Circuit
Cardio