2-20-13
Deadlifts: 135x5 165x3 225x3 235x3 250x3
Pullups 1x8 chins 2x8
barbell rows: 135x12 155x12 185x6
cable rows: 120x12 140x12 160x6
lat pulldowns: 100x8 130x8 150x6
dumbell shrugs: 55x10 65x10 75x10
Felt good to do deadlifts.
2-24-13 missed Fridays bench/chest workout due to not feeling well. Today was legs
Squats: 95x5 135x5 155x3 190x5 215x3 240x3 ( was supposed to get at least 1 at 240)
Front Squats: 115x8 135x8 155x2( my knee felt funny on the last set so I called it for squats)
Leg Press: 270x10 wide 360x10 close 450x10 w 540x10 c 630x10w
leg curls: 70 2x10 90 2x10 110 1x8 120 1x8
leg extension: 80x12 100x12
Calves: seated 75x50 standing body weightx50
PRetty good workout.
2-25-13 Press
65 2x5 95x3 105x5 120x3 135x6 ( only needed 1. For some reason 135 was easier than 120)
Dumbell Press: 35 2x12 40 1x8
Front Raises: 20 3x10
Side/rear raises: 20 3x10
Hammer curls: 50 3x8
barbell curls: 60 3x10
The press felt great. I love overhead pressing.
2-27-13 Deads
135 2x5 210x5 235x3 265 x3( only needed 1)
Pullups 1x8 chins 1x8 pullups 1x5 chins 1x3
barbell rows: 135x12 155x12 185x8
cable rows: 120x12 140x12 160x7
shrugs: 60 x10 70 x10 80x10
back extensions: 3x15
latpulldowns: 130 x8 180x8
I’m stressed out because of work. It felt good to lift and blow off steam, the stress was gone for a moment. I love this quote from a universal ad, if bascially says life sucks but the iron never changes.
2-27-13 Cardio/arms
15 minutes bike 15 minutes on treadmill at an incline burned roughly 250 cals
Reverse Cable curls: 60 x8 80 2x8
Cable curls: 80 2x8 100 x8
Triceps pulldown: 80 3x8
Overhead tricep extension: 60lbs x8 30lbs x20 20lbs x 30
bicep curls: 12lbs x 30
3-2-12 Bench
I lifted in the morning before work. I was tired today, I didn’t feel like I had that much energy. I think the whole stress at work situation is the cause of my lethargy today.
Bench
45x5 135x3 175x5 200x3 220x4(needed only 1)
dips: bw: 2x20 16
Incline dumbbell press: 50 1x8 55 1x6 50 1x8 (no energy)
Tricep pushdown: 100x15 130x15 160x15
Wanted to do some more tricep work but I had to leave to go to work. Not bad considering it’s currently 7:48 and I want to go to sleep. For the record I have been getting 8hrs of sleep a day this whole week/all the time, plus last night I slept 9:30-8:20.
3-3-13 Squat deload
135 2x8 1x20
front squat: 95x8 135x5 165x3
Leg press: 270x10w 360x10 c 450x10 w 540x10 c 630x10 w 720x10 c ( got dizzy after the last set, pulse was racing)
Leg curls: 70 2x8 90 1x8 ( called it after this set, i didn’t feel right)
3-4-13 Shoulder deload
20m cardio
dumbell press: 30 3x10
front/side raise: 20 3x10
cable curls: 100 3x8
hammer curls: 35 3x8
ALright folks, I threw out the back on 3-6 and have been taking it easy. Started back today, I’m going to do the deload week over.
3-11-13
Bike 20 minutes ( want to start doing more cardio, i don’t do enough)
Dumbbell press: 20x12 30x12 35x12
front/side raises: 12lbs 3x8
hammer curls: 30 3x10
cable curls: 100 3x8
Everything felt good, my shoulder is a little pulled, from what i don’t know, but it feels good.