6-8-11
Arms
Strict Alt. DB Curls
25x10
30x8
35x8
40x7
30x8
Smith CGBP Continuous
135x6
165x6
185x6
205x6
225x5
Pinwheel Curls
30x10
30x10
35x8
35x6
HS Machine Dip
80PSx10
90PSx10
100PSx10
100PSx8
SUPERSET:
DB Preacher Curl/PJR
20x10/60x10
30x10/70x10
30x9/70x8
20x10/60x10
6-9-11
Legs
Back Squat to Parallel
135x8
185x5
205x5
225x5
255x3
275x3
RDL
135x12
165x10
185x10
205x8
225x8
Standing Calf Raise
195x10
210x10x10
210x10, 165x8, 120x8, 75x10
SUPERSET:
DB Explosive Step-up
30x10x10x10
Single Leg Standing Leg Curl
30x12x12x12
CHEST
BB Bench
135x6
165x6
185x6
205x5
225x5
Inc. DB Bench
50x10
60x10
70x7x7
Inc. and Flat Flyes - forgot to record
Dips
25x12x10 35x8
BACK
T-Bar Corner Rows
1p+25 x 10
2p x 8
2p+25 x 8
3p x 8
3p+25 x 7
Wide Lat Pulldown
130x10
150x10
160x8x7
HS Hi-Row
1p+25ps x 12
1p+35ps x 10
2pps x 9
2pps x 8, 1p+35ps x 8, 1p+25ps x 10
Stretchers
80x15x15x13x12
Zottman Curls (Slow eccentric)
25x10x9x9
DELTS
DID NOT RECORD
It’s been a hectic week with work so I’m behind in recording but I’m going to make it my goal to record and post it every night because keeping a log keeps you true to the numbers. No room for guessing or thinking you’re improving. OUTwork.
6-18-2011
LEGS
BOX SQUAT
135x8
185x8
225x8
275x7
315x5
345x5
RDL
155x12
185x8
205x8x8
LUNGES/SINGLE LEG DB DEADLIFT
65x10/30x12
65x10/35x10
65x10/35x10
LEG PRESS CALF RAISE (Pause at Top)
3ppsx12x12x12x12
Hanging Leg Raise
4x12
Morning Fasted Weight 186.5 Up ~3lbs in 10 days
My job deals with me picking children up chasing them around and playing basket ball 8 hours a day so most of my cardio comes from that. Haha
Plus I’ve been playing 2 pickup games of basketball every Friday.
At 187 Lbs. Morning fasted weight
Did a cardio circuit in the yard before going to the beach for Father’s Day.
Pull-ups
Push-ups
Shoulder DB Press
20 yd sprint
20 yd ladder
Hanging Leg Raises
5 rounds of 10-15 reps each
now to BBQ…
Played about 6 fullcourt bball games today.
I’m not trying to cut.
Fml.
But it was some good cardio and good times with friends
CHEST
DB FLAT BENCH
50 x 10
70 x 6
80 x 6
90 x 6
100 x 4
INC SMITH BENCH
115 x 10
135 x 10
145 x 8
145 x 7
HS WIDE BENCH
1pps + 25s x 12
2pps x 12
2pps x 12
2pps x 11
INC DB FLYE
20x12
25x12
25x12
PECDECK
105x10
95x12
95x12
V-BAR PRESSDOWN
90 x 15 x 3
BACK
45 Degree BB ROW
115x10
135x8
165x8
185x8
205x6
HS HIGH ROW
1pps + 25 x 10
1pps + 35 x 10
2pps + 10 x 10
2pps + 10 x 9
WIDE GRIP LAT PULLDOWN
140x12
160x10
160x8
140x10
CONTINUOUS DB ROW/WEIGHTED HYPERS
70x12/RED x 10
80 x 11/RED x 10
80 x 10/RED x 10
STRAIGHT ARM PULLDOWN(PULLOVER)
50x15x15x12
ZOTTMANN CURLS (STRICT)
20x10
25x10x9
Some concentration single arm curls to finish it off.
STILL AT 187 FASTED MORNING WEIGHT
DELTS/TRAPS
HANG CLEAN
95x10
115x10
125x8
135x6
DB MP
45x10
55x10
65x8
70x7
60x9
DB LAT RAISE
25s x 12
30s x 12
30s x 11
CABLE LEANING LATERALS/FRONT RAISE
15x15/35x12
20x12/35x10
20x11/35x10
15x12
FACEPULL (w/ Rotation)
40x15
50x12
60x12
60x12
SMITH SHRUGS/DB SHRUGS
135x15
225x12
275x8/55x20
275x8/55x15
275x6/55x15
amazing shoulder pump.
some stretching and a little rotational band work.
done.
ARMS
Didn’t record but got a nice pump! Haha
Did some complexes to workout the most important muscle the heart
BB ROW, HANG CLEAN, PUSH PRESS
6 rounds 30 sec rest
w/ 115lbs
interval stairmaster 8 min
12 minutes of 4 incline 4 speed tread
abs and calves
home.
Legs
Lot of running around and basketball lately so i took it nice and light on my legs
Warm-up
Goblet Squats
Hip Thrusts
Foam Roll
SQUATS (DEEP)
135x8
185x5
205x5
225x5
255x3
275x3
DB RDL
40x12
45x12
50x12x12
BULGARIAN SPLITSQUAT (SMITH MACHINE)
25s x 10
35s x 8
35s x 8
35s x 8
LYING LEG CURL
120x12
120x12
120x12
INCLINE AB WORK
CHEST
DB BENCH
50 x 10
70 x 10
80 x 10
90 x 8
100 x 5
INC DB BENCH
60 x 10
65 x 8
65 x 7 (shoulder pinch so I stopped)
HS INCLINE
1pps + 25 x 12
1pps + 25 x 9
LOW INCLINE DB FLYE (SLOW)
20 x 12
25 x 12
30 x 12
30 x 11
CABLE CROSSOVER
50 x 15
70 x 12
70 x 12
50 x 15
ROPE PRESSDOWN (SLOW AND CONTROLLED)<- helping my elbow tendinitis I think
70 x 12
90 x 12
110 x 12
110 x 10
Weight has stayed right at about 187.5 for the last week
work has killed my ability to really get the calories in i need so im contemplating bringing 2 shakes everyday.
BACK/BICEPS
NEUTRAL GRIP PULL DOWNS
100 X 10
120 X 10
140 X 10
160 X 8
DEADLIFTS FROM FLOOR
135 X 12
225 X 5
275 X 5
315 X 3
335 X 1 <-WEAK
RACK PULLS FROM JUST BELOW KNEE
225 X 8
225 X 8
YATES ROW
115 X 12
135 X 12
165 X 10
185 X 8
CONCENTRATION CURLS
25 X 12
30 X 10
30 X 11
STRAIGHT ARM PULL DOWNS WITH ROPE/CABLE PREACHER CURLS (SLOW AND 2 SEC CONTRACTION)
80 X 12/80 X 10
70 X 12/90 X 10
70 X 12/100 X 9
havent posted in while but i was preparing and took my GMAT and GRE and did very well so I’m now done with all that BS.
been implementing a 2x week strategy for the last few and i plan on running it for about 6 weeks just as something new and to up the frequency.
so far i have been able to bump the weights pretty well.
up to 189 fasted so its going well.