Gillis11’s BodyBlog

LEGS

Leg Press– 15 x 90lb, 12 x 270lb, 10 x 360, 10 x 450lb, 10 x 630lb, 8 x 810lb, 6 x 900lb  Yeah, I about shit myself.  My legs are going to hurt real bad tomorrow.

Hack Squat– 10 x 90lb, 10 x 180lb, 10 x 270lb, 20 x 90lb

Leg Extensions– 10 x 110lb, 10 x 130lb, 20 x 80lb

Seated Leg Curls– 15 x 115lb, 10 x 135, 10 x 150, 10 x 165lb

Seated Calf Raises– 20 x 45lb, 20 x 90lb, 15 x 115lb, 15 x 115lb

Standing Calf Raises (no weight) 2 sets 30 reps

BACK

Was supposed to be legs today but got kicked in the knee and it’s real sore.  Will try tomorrow and just flip flopped body parts.

Reverse grip pulldowns— 15 x 120lb, 12 x 140, 10 x 165, 10 x 180lb, 8 x 200

Seated rows— 12 x 160lb, 10 x 185lb, 10 x 205, 8 x 225lb

Dumbell Rows— 10 x 75lb, 10 x 85lb, 10 x 100lb

Straight-arm pulldowns— 25 x 25lb, 15 x 40lb, 12 x 55lb This was the 1st time I have ever done this exercise.  Def. will take some getting used to.  Weights were very light.

30 mins stationary bike

Shoulders

Seated lateral raises— 15 x 15lb, 12 x 20lb, 10 x 25lb, 10 x 30lb, 8 x 35lb

Dumbell Press— 15 x 40lb, 12 x 50lb, 10 x 60lb, 10 x 70lb

Machine Press— 10 x 110lb, 10 x 130lb, 8 x 140lb

Reverse Pec Deck— 12 x 100lb, 12 x 130lb, 10 x 145lb

Dumbell Shrugs— 15 x 70lb, 12 x 85lb, 12 x 95lb

Hammer Strength Shrugs— 12 x 180lb, 12 x 270lb

14— OFF

 CHEST

Dumbell Bench Press– 15 x 45lb, 12 x 55lb, 12 x 70lb, 10 x 85lb, 8 x 100lb

Decline bench Press– 10 x 135, 6 x 205, 6 x 205

Cable Crossovers– 12 x 50lb, 10 x 60lb, 10 x 70lb

Pec Deck– 10 x 145lb, 10 x 165, 10 x 185lb, 10 x 200lb

Felt good again today.  Not gaining much weight but my strength has shot up in most lifts.  100lb dumbells for 8 reps is a record for me, as is 200lb pec deck.

ARMS

Standing Dumbell Curls– 12 x 30lb, 10 x 35lb, 10 x 40lb, 8 x 45lb, 6 x 50lb  These were very strict, no cheating, hoisting, rocking, etc.  Had I cheated, I probably could have gotten to 8 or 10 with the 50’s.

Seated Dumbell Curls– 12 x 30lb, 10 x 35, 10 x 35  I did these with both arms at the same time due to a time crunch

Cable Curls w/EZ bar– 50 x 50lb, 30 x 50lb  These about killed me.  I usually don’t go for super high reps with low weight but I wanted to give myself a little shock

Pushdowns w/ V-bar– 35 x 70lb, 15 x 130lb, 10 x 170lb, 10 x 200lb (stack +5)

Pushdowns w/ rope– 10 x 100lb, 10 x 130, 10 x 130

Machine Dips– 15 x 170lb, 10 x 230lb, 10 x 270lb (stack)

Felt good today.  Lifting heavy.  My tri’s have always been extra strong.  My genetic defect as my bi’s have always lagged.

Off Day.  Just relaxing.  No major side effects at all so far, at least that I have noticed.  I am staying well hydrated.  Only minor back pumps thus far.  Much less than when I ran Superdrol last year.  Cheated on my diet the last day and a half, having 2 pieces of pizza and 2 breadsticks.  Considering I was losing weight, I’m not heartbroken over it.

BACK, ABS, CARDIO

Reverse-grip pulldowns– 15 x 120lb, 12 x 140, 10 x 165lb, 10 x 180, 7 x 200lb

Seated Rows– 12 x 140 lb, 10 x 180lb, 10 x 200lb, 8 x 225lb

Dumbell Rows– 10 x 70lb, 10 x 85lb, 10 x 95lb

Machine Crunches– 3 sets, 20 reps, 50lbs

Incline Sit-ups– 3 sets, 12 reps

30 mins on stationary bike

Workout was good.  Wore a hoody and sweated my ass off.  I need to do more ab work.  By the time I get to it, I’m fried from my back and about ready to die.  Will think about doing just abs and a cardio session on Day 6 of my week.  I usually takes 2 off but may go with 1 off day.

LEGS

Squats– 15 x 45lb, 12 x 135lb, 10 x 205, 10 x 245lb, 6 x 315lb

Hack Squat– 12 x 90lb, 10 x 180, 10 x 270, 8 x 360

Single Leg Ext.– 10 x 100lb, 10 x 120, 10 x 140lb

Seated Leg Curls– 15 x 115lb, 10 x 135, 10 x 160

Seated Calf Raises– 20 x 90lb, 15 x 115, 15 x 140lb

Felt pretty good today.  Some minor lower back pumps during my squats.  5 grams of Taurine has been keeping those in check pretty well.  Strength is still good, increased a little. 

2740 Calories;  210g protein;  371g carbs; 31g fat

Still having trouble boosting my calories.  Carbs went high today as I had Naan and Rice from an indian restaurant. 

SHOULDERS

Seated dumbell laterals– 15 x 15lb, 12 x 20lb, 10 x 25, 10 x 30lb

Seated Dumbell Press– 15 x 40lb, 12 x 50, 10 x 60, 8 x 75lb

Machine Press– 10 x 100lb, 10 x 120, 8 x 130lb (weight is each arm)

Front Dumbell Raises– 10 x 25lb, 10 x 30lb

Barbell Shrugs to front– 15 x 135lb, 10 x 185lb

Behind the back Barbell Shrugs– 10 x 135, 10 x 185

Weight: 210

So, yeah.  My weight is now down 4 lbs from where it had gone.  All I can think of is I’m not taking in enough calories or carbs.  I’m hydrated. Crap.

CHEST

Barbell Bench Press— 20 x 45lb, 12 x 135, 10 x 155, 10 x 185lb, 8 x 225, 4 x 235lb

Incline Barbell Bench– 10 x 135lb, 10 x 185, 5 x 185 (this may have been the 1st time since the ’90s that I’ve done barbell incline)

Dumbell Bench Press– 10 x 60 lb, 10 x 70lb, 8 x 80lb

Incline Dumbell Flyes– 12 x 40lb, 10 x 50lb

Pec Deck– 10 x 130lb, 10 x 145, 10 x 175 lb

Felt pretty good today.  Got a great workout in, though I really fatigued on my last sets of both bench and incline press.  Today was the 1st day at 2 caps.