Amulek’s Space

Did 4 sets 10 Deadlifts (190#).  Then 3 sets 8 hammer curls (25#/side on paralell skull crusher bar).

Today I took someone’s advice and worked chest using decline.  Pretty cool angle–I could feel the emphasis on the lower chest–pretty good pump.  I did 4 sets 10 decline flys (50# dbs).  Did these reps pretty slow ~6-8 sec/rep.  Squeezes pecs hard at top of rep.  Between sets I did t-bar shrugs (close grip and alternated sets with a wider grip ~shoulder width grip)  I managed 4 sets 12 (3 45’s on the t-bar…not sure weight of bar…prolly 25# at most–its much thinner than barbell).  Yeah, shrugs felt pretty good–felt a really nice stretch. 

Oh back to pecs.  Umm…I also did close grip decline barbell bench press (115#).

 For kicks I threw in 3 sets of 20 leg raises…did these kinda slow with 1-2 sec pause at top of rep…it hurt a bit too.

I should have took a picture afterwards…the inner/lower pecs were somewhat more defined from the pump–looked pretty good.

I did 1 set of 10 barbell squats (135#) for warmup.  Then 3 sets 8 (205#).  Between leg sets I did lateral dumbell raises 3 sets 8 (35# dbs).  2 sets of 8 dumbell raises (40# dbs). 3 sets of 8 bentover rear delt raises (40#dbs).

Then I did 3 sets 25 seated calf raises (70#) 

Squats 1 set 20 (135#) 2 sets 20 (155#)

sitting Calf raises (70#) 3 sets 30

3 sets 20 of knee/leg raises (emphasizing obliques)

The day before this I did 5 sets of 40 calf raises (with 130# on bar).

I did 2 sets of 6 and 1 set of 8 deadlifts (229#).  Then I did 4 sets of 8 hack-squats (135#) and 2 sets of 10 stiff-leg deadlifts (135#).

I did 3 sets of 8 close grip barbell incline presses (95#), then 3 sets of 10 flat bench close grip barbell bench presses(95#).  I super setted these with 6 sets of close/wide grip shrugs (198#).  For shoulders I did 3 sets 6 (115#) military press.  Rested a bit and then did 2 sets 6 handstand pushups supersetted with 2 sets of 8 dips with 45# plate on belt.  I also did 3 sets of 10 side lateral db raises (25#).

Yesterday I worked my triceps and biceps a bit.  I did 3 sets 10 close grip barbell curls (65#) supersetted with Handstand pushups 3 sets of (12, 8, 6).

Then I did 3 sets of 10 dips (45# plate on belt).  Attempted to do skull crushers…too tired.  So I did 2 sets 8 isolation curls (35# db)
 

I did 4 sets of 50 calf raises (2 sets of 50 with alternating calf–just bodyweight, then 2 sets of 50/w 150#)

 I also did 3 sets 10 squats with (185#)

I felt like doing incline barbell bench press and did 3 sets 8 (145#)

Just remembered why back hurt.  Yesterday I did 3 sets 10 wide grip pullups.  Then I did 3 sets 8 Hand-stand pushups.  Then 3 sets 10 Side Lateral Raises (30#dbs)

I also did 4 sets 15 (slow rep ~3-4 sec) neck bridges (2 sets supine/2 sets prone)

 Neck hurt good today.
 

Got a nice pump on my calves and quads.  I go bicycle somewhere tomorrow.

Didn’t break any of my records today.  Just did 3 sets of pullups (2 sets 10, 1 set .  Then did 3 sets 10 incline db flys (55# dbs) and 2 sets 6 incline db press (55# dbs).  Then I did 3 sets 8 decline skullcrushers (15#/side of bar).  Finished with 1 set of 8 dips (went to failure)  Going to do legs tomorrow.

Today I did 2 sets 8 barbell military presses (105#) and 1 set 6 (115#).  Then I did 2 sets of 8 barbell shrugs (210#) followed by 3 sets 10 weighted dips (35# plate on belt) I also did 2 sets 8 pullovers (70# db)  I also did 3 sets of 8 lateral db raises (30# dbs).  Word.