Mean Bean’s BodyBlog

SQUAT —————————- 8 @ 220lbs. ——- 8 @ 220lbs. ——- 8 @ 220lbs.

LEG PRESS ——————— 8 @ 500lbs. —– 8 @ 500lbs. —– 8 @ 500lbs.

LEG EXTENSIONS ———— 8 @ 175lbs. —– 8 @ 175lbs. —– 8 @ 175lbs.

LEG CURL ———————– 8 @ 140lbs. —– 8 @ 140lbs. —– 8 @ 140lbs.

Notes: Todays workout was good. Just what I was expecting for myself. Energy remained kind of unusually high, which may mean that I wasn’t exerting myself enough as hard as I should have been. However, the burn was great, and so my numbers.

FLAT BENCH PRESS ———— 8 @ 200lbs. —– 6 @ 200lbs. —– 4 @ 200lbs.

DUMBELL INCLINE PRESS —- 8 @ 65lbs. —— 8 @ 160lbs. —– 7 @ 70lbs.

DECLINE MACHINE PRESS — 8 @ 290lbs. —– 6 @ 290lbs. —– 7 @ 270lbs.

PEC FLY —————————– 8 @ 155lbs. —– 8 @ 155lbs. —- 8 @ 165lbs.

CABLE CROSSES ————— 9 @ 50lbs. ——- 8 @ 60lbs. ——- 8 @ 60lbs.

DIP MACHINE ———————- 8 @ 230lbs. —– 8 @ 230lbs. —- 7 @ 230lbs.
    Superset with
PUSHUPS —————————– 15 —————— 10 ——————- 5

TRICEP PULLDOWN ————— 8 @ 100lbs. —- 8 @ 100lbs. —– 7 @ 100lbs.

Notes: In hindsight, today wasn’t too bad of a chest workout. It was also far from incredible. I maintained a good energy thoughout the workout, as I have been doing for the past few weeks. But it feels as though my strength falls short. I’m not quite hitting the number that I feel happy hitting. I’m working as hard as I can, and next week, I’ll try to change up the routine a bit. I don’t know what else to do.

SEATED MACHINE ROW ———– 8 @ 290lbs. —– 8 @ 290lbs. —– 8 @ 290lbs.

BENT OVER ROW ——————– 8 @ 105lbs. —— 8 @ 110lbs. —– 8 @ 110lbs.

SEATED CABLE ROW ————– 8 @ 150lbs. —— 8 @ 150lbs. —— 8 @ 150lbs.

LAT PULLDOWN ———————- 8 @ 180lbs. —— 8 @ 180lbs. —— 8 @ 175lbs.

DEADLIFT ——————————- 10 @ 200lbs. —- 10 @ 200lbs. —- 10 @ 200lbs.
   Superset with
REVERSE FLYS ———————– 8 @ 115lbs. —— 8 @ 115lbs. —— 8 @ 115lbs.

SEATED DUMBELL CURL ——— 8 @ 40lbs. ——— 8 @ 40lbs. ——– 6 @ 40lbs.

MACHINE PREACHER CURL —– 8 @ 105lbs. ——- 6 @ 105lbs. ——- 6 @ 105lbs.

Notes: This was a great workout. I’m a little shy on words this week, because I’m writing these notes 2 days after the workout, so I can’t really remember any specific positives or negatives. But overall, I know it was a nice workout.

LATERAL RAISES ——————— 8 @ 30lbs. —— 8 @ 35lbs. —— 8 @ 35lbs.

SHOULDER PRESS ——————- 9 @ 70lbs. —— 8 @ 75lbs. —— 6 @ 75lbs.

FRONT CABLE RAISE —————- 8 @ 100lbs. —- 8 @ 100lbs. —- 8 @ 100lbs.

INCLINE SHOUDLER PRESS ——- 8 @ 170lbs. —- 5 @ 180lbs. —- 7 @ 160lbs.

UPRIGHT ROW ————————– 8 @ 110lbs. —- 8 @ 110lbs. —- 8 @ 110lbs.
Superset with
DUMBELL SHRUGS ——————- 12 @ 90lbs. —- 12 @ 90lbs. –– 12 @ 90lbs.

Notes: This workout was absolutely amazing. I felt extremely strong today. My lifts were impressive, and I achieved a new personal best on my dumbbell shoulder press, with a solid 75lbs. On top of that, my energy level was as high as it’s ever been, I felt little to no fatigue throughout the workout. I am finally beginning to see the benefits of the ALRI stack, along with the X-Tend during my workouts. I’m very proud of myself.

SQUATS ——————- 12 @ 130lbs. —- 12 @ 130lbs. —- 12 @ 130lbs. —- 12 @ 130lbs.
Superset with
LEG PRESS ————– 12 @ 270lbs. — 12 @ 270lbs. —- 12 @ 270lbs. —- 12 @ 270lbs.

LEG EXTENSIONS —- 12 @ 100lbs. — 12 @ 100lbs. —– 12 @ 100lbs.—– 12 @ 137lbs.
Superset with
LEG CURL ————— 12 @ 110lbs. — 12 @ 110lbs. —– 12 @ 110lbs. —- 12 @ 130lbs.

Notes: Today’s workout was nice and light. After my last grueling leg workout, in which I definitely over trained, I though it would be best if I just took it easy this week. I didn’t want to not do my legs, as I wasn’t sure if this would result in muscle loss, so I just made an attempt to stimulate the muscles, not beat them to the floor. My numbers will reflect this. On the upside, the burn I feel is phenomenal, and I made sure to exhibit perfect from in all my exercises. Sometimes you need to leave your ego at the door and lift light.

FLAT BENCH PRESS ————– 10 @ 170lbs —— 8 @ 170lbs. —– 6 @ 170lbs.
   Superset with
INCLINE BENCH PRESS ———- 10 @ 130lbs. —- 3 @ 130lbs. —— 3 @ 130lbs.

MACHINE DECLINE PRESS —— 12 @ 180lbs. —- 12 @ 180lbs. —- 12 @ 180lbs.
   Superset with
PEC FLY ——————————– 10 @ 145lbs. —- 11 @ 135lbs. —– 11 @ 135lbs.

DIP MACHINE ———————— 12 @ 200lbs. —– 12 @ 200lbs. —– 12 @ 220lbs.
   Superset with
TRICEP PULLDOWN ————– 12 @ 80lbs. ——- 12 @ 80lbs. ——- 12 @ 80lbs.

PUSHUPS —————————– 9 ———————11 ——————– 10

Notes: This workout didn’t feel good at all. For starters it was extremely hot in the gym, I’m guessing about 25 degrees. After just about every set, I had to wipe my face and hands off, because I was literally sweating buckets. My energy was up today, and I wasn’t fatigued at all, but for some reason I felt as though I just couldn’t lift the weight. I’m not going to get discouraged over today’s workout, but I need to make sure that days such as this one occur as little as possible.

Yes, it’s true. Monday was the one month mark for me! Looking back on the last 30 days, I can say that all in all, this month wasn’t that hard on me. In fact, it was a little easier than I expected it to be. I have a philosophy on how the reason my quitting wasn’t successful in the past was because I was quitting for the wrong reasons, and I really didn’t WANT to quit. This time literally feels different from my past attempts. I feel as though if a person really, AND I MEAN REALLY, sets their mind to something, anything can be acheived. It’s just a matter of going and GETTING IT.
This will be my last post on my progress, untill I feel I have hit another significant checkpoint on my road to being smoke free.           - no need to post every week… THAT’S JUST DUMB!

SEATED ROW ——————— 12 @ 250lbs. —— 12 @ 250lbs. —— 11 @ 230lbs.
   Superset with
PULLUPS ——————————- 9 ———————- 3 ——————— 3

SEATED CABLE ROW ————- 12 @ 120lbs. —— 12 @ 120lbs. —— 12 @ 120lbs.
   Superset with
LAT PULLDOWN ——————– 12 @ 140lbs. —— 12 @ 140lbs. ——– 10 @ 140lbs.

DEADLIFT —————————- 10 @ 200lbs. —— 10 @ 200lbs. ——- 8 @ 200lbs.
   Superset with
REVERSE FLYS ——————– 12 @ 105lbs. ——- 12 @ 105lbs. ——– 11 @ 105lbs.

HAMMER DURL ——————– 12 @ 30lbs. — 10 @ 30lbs. — 8 @ 30lbs. — 8 @ 30lbs.
   Superset with
MACHINE PREACHER CURL — 12 @ 75lbs. —- 8 @ 75lbs. —- 5 @ 75lbs. — 6 @ 75lbs.

Notes: This workout was incredible. My strength was through the roof. Energy was at an all time high, as far as shock bicep back days go. Furthermore, my numbers were simple amazing. A solid effort was put in today, and I couldn’t ask for more of my body. Great work

DUMBELL SHRUGS ——————- 13 @ 85lbs. ——– 13 @ 85lbs. ——- 13 @ 85lbs.

LATERAL RAISE ————————- 12 @ 25lbs. —— 12 @ 25lbs. —— 12 @ 25lbs.
   Superset with
SHOULDER PRESS ——————– 12 @ 55lbs. —— 12 @ 55lbs. ——– 9 @ 55lbs.

FRONT CABLE RAISE —————– 12 @ 80lbs. —— 12 @ 80lbs. —— 12 @ 80lbs.
   Superset with
INCLINE SHOULDER PRESS ——- 12 @ 110lbs. —— 9 @ 130lbs. ——- 12 @ 110lbs.

UPRIGHT ROWS  ———————— 12 @ 100lbs. —- 10 @ 90lbs. ——– 8 @ 80lbs
   (dropset)

Notes: Today’s session was very good. The lifts were on par with what I should be lifting, but what made this workout stand out from other shock shoulder workouts was the level on energy I maintained throughout the workout, as well as the burn in my shoulders and traps. Next week, I am going to try to set some personal records for myself. Although the burn and energy level were great today, I do feel that I should take my lifting to the next level. There’s nowhere to go but up baby!

SQUAT ———————– 12 @ 200lbs. — 12 @ 200lbs. — 12 @ 200lbs. – 12 @ 200lbs.

LEG PRESS —————- 12 @ 450lbs. — 12 @ 450lbs. — 11 @ 450lbs. – 10 @ 410lbs.

LEG EXTENSION ——— 10 @ 137lbs. — 13 @ 112lbs. — 12 @ 112lbs.

Notes: This workout wasn’t too great. I over-exerted myself on the leg presses, and so I couldn’t muster the energy to finish off my leg extensions and leg curls. The numbers I posted were decent, but I should have taken it easy on the leg presses. I’m quite disappointed in myself for today.