Dwizzo

Had a great chest workout today… Incline bench, incline dumbbell press, montierth cable flys, then 3 sets of 6 reps of super slow gironda dips… Man, my chest was dying at the end… Did some cable tricep work and montierth cable crunches, then 1 set of close grip bench to finish off the workout for some variety… All in all a great workout!!! Ate 10 pieces of Salmon Sashimi + 12 oz ribeye for dinner…

Did a chest/tri day on June 28 and back/bi day on June 29… No PR’s, nothing special… Took yesterday off, and will be back in the gym tonight for chest/tris… Hoping for some new PR’s on incline bench and DB…

Had a great back/bi day… Lower reps, but new PR’s on weight…  Started with weighted chins as usual… Did a few warmup reps then went for 1RM with 80lbs and got it… Here’s how it went:

Weighted Chins:

BW+80lbs X 1 (New PR!)
BW+50lbs X 4 (New PR!)
BW+50lbs X 3
BW+50lbs X 2
BW+50lbs X 2
BW+30lbs X 4
BW+30lbs X 4
BW+30lbs X 3
BW+30lbs X 3
BW X 5
BW X 5

Then Yates Rows, dumbbell curls, cable curls, and some more pullups/chinups with various grips, about 10 reps worth…

Was down in Roanoke VA today… yesterday was my off day, today was chest/tris… Had a so-so workout… There was no pullover machine, and the dip bars were narrow and straight… So my gironda dips suffered big time… Anyway, I still got a decent workout in, but it took almost 1 hour…  Heading back to DC this evening, so I’ll be looking forward to a full on intense back/bi workout on Thursday, and then back to chest/tris on Saturday!

Just got back from my back/bi day… I felt stronger, I think I could have done more reps but I wanted to go for high sets/volume of reps today… Here are the weighted chin results:

Weighted Chins:
1st set - BW+45lbsX4 reps
2nd set - BW+45lbsX3 reps
3rd set - BW+45lbsX3 reps
4th set - BW+45lbsX3 reps
5th set - BW+45lbsX2 reps
6th set - BW+25lbsX5 reps
7th set - BW+25lbsX4 reps
8th set - BW+25lbsX4 reps
9th set - BW+25lbsX4 reps
10th set - BWX5 reps (L-Chin Ups)
11th set - BWX5 reps (L-Chin Ups)

Total weighted:32 (15 reps of 45lbs, 17 reps of 25 lbs)
Total unweighted: 10
Total reps: 42

I also did another 20 or so reps of mixed grip, hammer grip, and pronated grip throughout the rest of my workout…

Woke up around 9AM and went over to the gym… This is early for me as I normally work out in the evenings… Anyway, I had a great workout, although I felt like I was on the verge of vomiting towards the end…  Started off with weighted chins, did 15 total reps of 45lbs, then 15 total reps of 25lbs, then burnout of 10 reps of bodyweight… Did Yates rows, good mornings, and some cable face pulls… Overall a good workout, I feel I’m back in the groove… Going to try and hit the gym tomorrow and do legs, lots of squats… Then, Sunday, back to chest… Hopefully I’ll get someone to take a vid of my Gironda dips, I am concerned my form is not the greatest…

Hit a new PR on my Gironda dips… 10 reps for 3 sets, full ROM… I think I’ll make a video and post it to get some critique on my form… Hopefully I’m doing it right…

I feel that once I get my back and bi workout in tomorrow I’ll be good to go for the weekend… It seems I didn’t do as much damage to my body over the past few days as I had feared

Was out of town for 4 days on work… I managed to get in two workouts, but only 20 minutes each because our work schedule was so packed… There was alcohol with dinner each night too, and lots of food… So probably the least healthy 4 days I’ve had in a long time… I’m ready to get back into it today… Going to hit the gym with a vengeance and do my chest workout today (Note to chest: "I’m going to kill you today")… I’ll post on that when I get back from the gym… I am also going to start eating another 1000 calories a day, so hopefully that will push me closer to 5000/day and I can get my weight up close to 170 by the time summer is out…

Had a great workout tonight… Started with my weighted chins and decided to try a 1RM of 70lbs and I got it down from a dead hang… Nice clean chin with no swinging…  Continued with more weighted chins and pulls, did some bodyweight hammer grip pullups to burnout at the end… Then did some rope face pulls, rope curls, yates rows, and spider curls…

Had a great leg workout yesterday… Did Squats, Deads, Good Mornings, Seated Calf Raises, Leg Extensions, and some pistols… Today’s plan is to continue the weighted chin routine Bally’s Trainer has created for me… I’m probably going to test my 1RM today as well…