Mean Bean’s BodyBlog

BENT OVER ROW ———————– 14 @ 90lbs. ——- 14 @ 90lbs. ——- 13 @ 90lbs.

SEATED ROWS ————————– 13 @ 240lbs. —– 11 @ 240lbs. —— 10 @ 240lbs.

SEATED CABLE ROW —————– 13 @ 130lbs. —– 13 @ 130lbs. —— 13 @ 130lbs.

DEAD LIFT ——————————— 10 @ 200lbs. —– 10 @ 200lbs. —— 10 @ 200lbs.
   Superset with
REVERSE FLYS ————————– 14 @ 105lbs. —– 14 @ 105lbs. —– 14 @ 105lbs.

DUMBELL SEATED CURL ———— 12 @ 35lbs ——- 12 @ 35lbs. ——– 8 @ 35lbs.

MACHINE PREACHER CURL ——— 12 @ 75lbs. —– 13 @ 75lbs. ——– 11 @ 75lbs

Notes: Today’s workout was excellent. The numbers weren’t earth shattering, but a good effort was made on all exercises. I’m a little pissed off at the poor gym etiquette that I saw today by a number a women in my gym. On more than one occasion I asked two different ladies if I could work in with them because they were using particular machines, which I used for supersets. Needless to say, neither of the ladies would let me work in with them, so I was forces to break up my superset and do everything separately. This really pissed me off. NEVER, in all my time spent in my gym, have I ever witnessed such stupidity…and yes, this IS a big deal to me. If I screw up my own workout through fault of my own, that’s one thing, but I feel that no one has the right to **** up someone else’s workout, EVEN if you were using the machine first. PEOPLE, IT’S CALLED WORKING IN, WHATS THE PROBLEM? Sorry for the rant, I needed to vent. Overall, descent workout.

LATERAL RAISE —————————– 13 @ 30lbs. —– 12 @ 30lbs. —– 11 @ 30lbs.

SHOULDER PRESS ————————- 12 @ 65lbs. —– 10 @ 65lbs. —— 9 @ 60lbs.

FRONT CABLE RAISE ——————— 13 @ 90lbs. —– 13 @ 90lbs. —— 12 @ 90lbs.

INCLINE SHOULDER PRESS ———— 13 @ 130lbs. — 11 @ 150lbs. —– 10 @ 140lbs.

UPRIGHT ROW ——————————- 13 @ 90lbs. —– 12 @ 90lbs. —— 12 @ 90lbs.
   Superset with
DUMBELL SHRUGS ———————— 12 @ 90lbs. —–12 @ 90lbs. ——- 12 @ 90lbs.

Notes: This workout felt really good. I’m kind of at a loss for words today. I did maintain a steady energy level throughout the workout, however; afterwards, I crashed and burned. Also, this week’s cycle started a day late because I wasn’t feeling too well on Monday. I ended up sleeping all afternoon.

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