RMaine’s BLOG

UPPER BODY POWER

INCLINE BB BENCH - 115×15, 135×13, 165×6*
PR on the Incline. Want to get to 185 on that.

HAMMER ISO BENCH - 90×12, 140×7,140×8
Wanted to switch it up

PULL UPS (REAL ONES) - BW x 6,5,5
Went all the way up squeezed, all the way down paused for a second then back up.

DB ONE ARM ROW - 65×8,10,10
Probably should have bumped up but was lazy

DB MILITARY - 55×12, 65×8, 65×8*
PR on the DB Military

SEATED MACHINE LAT RAISE - 75×12, 100×8, 90×10

SEATED BAR CURL PYRAMID STYLE - 60×1,2,3,4,5,6,7,8,9,10
Good pump

DIPS/CG Push Up - BW x 10/10, 10/10

WORKOUT NOTES:Still feeling sick.� Actually called in sick today, but my strength is still there.Need to really start implementing cardio.� Got to get rid of those love handles.

UPPER BODY POWER

INCLINE BB BENCH - 115×15, 135×13, 165×6*

PR on the Incline.  Want to get to 185 on that.

HAMMER ISO BENCH - 90×12, 140×7,140×8

Wanted to switch it up

PULL UPS (REAL ONES) - BW x 6,5,5

Went all the way up squeezed, all the way down paused for a second then back up.

DB ONE ARM ROW - 65×8,10,10

Probably should have bumped up but was lazy

DB MILITARY - 55×12, 65×8, 65×8*

PR on the DB Military

SEATED MACHINE LAT RAISE - 75×12, 100×8, 90×10

SEATED BAR CURL PYRAMID STYLE - 60×1,2,3,4,5,6,7,8,9,10

Good pump

DIPS/CG Push Up - BW x 10/10, 10/10

WORKOUT NOTES:  Still feeling sick.  Actually called in sick today, but my strength is still there.  Need to really start implementing cardio.  Got to get rid of those love handles.

ELIPTICAL - 20 MINUTES

AB WORK

WORKOUT NOTES: I’m officially sick! This sucks … going to take off until Monday.

UPPER BODY POWER

DEADLIFTS - 201×5, 221×5, 241×5, 261×5
Got to get to 300!

RACKPULLS/PULL UPS - 35×10,10,10 / 5,3,3

These were great.

FLAT BB BENCH ULTRA REP - 135×4,3,3
One rep is half way up - pause - all the way up. Half way down - pause - all the way up. All the way up! This was good stuff.

INCLINE BB PRESS - 135×8, 155×5, 155×6

STANDING MILITARY PRESS -111×10,10,10

SEATED BB CURL - 95×5,5

WORKOUT NOTES:  Started feeling gross.  Coming down with a cold.

PULL HYPERTROPHY

PULL UP - BWx10,8,8,8

INCLINE PRONE ROW - 45×10,12,12

SEATED ROW (Drop Set) - 120×12, 105×10, 90×10 …. 2 sets
This felt great.

LAT PULLDOWN (Drop Set) - 165×8, 135×8, 105×8

BB CURL (Drop Set) - 95×6, 85×5, 65×6, 45×8

INCLINE DB CURL - 30×10,10

MACHINE CURL - 90×10, 90×8

WORKOUT NOTES: Worked out with the wifey today.  Was a good workout.  Should have done more Bi’s.

PUSH HYPERTROPHY

FLAT BB BENCH - 135×10,10,10,10,10,10,10  95×20

INCLINE CABLE CROSS - 50×12, 60×10, 35×12

DECLINE CABLE CROSS - 35×10, 35×15, 35×15

PRONE INCLINE POST DELT RAISE - 10×16, 15×12,10

DECLINE SKULL CRUSHERS - 60×16, 75×10, 75×7

V BAR PULLDOWN/CLOSE GRIP PUSHDOWN (Superset) - 60×12/6, 12/6, 12/6

WORKOUT NOTES:  Good workout.  Played the wifey in basketball after for some cardio.  Good times.

LEG DAY

BULGARIAN SPLIT SQUAT - 25×8, 45×8, 45×8
Good Burn

LEG EXTENSION (Drop Set) - 150×12, 130×10,100×8,70×6
This burned. Should have done one more.

DB RDL - 55×10, 55×8, 55×8

SEATED CALF RAISE - 130×12,12,12

SISSY SQUATS - 6,8

WORKOUT NOTES: Worked out at the Parkhouse.  Felt sore the next day.  So was a decent workout.

UPPER POWER

FLAT BENCH - 185×8,8 205×5, 225×3
CH said he didn’t spot me on the 3rd rep but it felt like it.

INCLINE DB BENCH - 60×10, 70×8, 80×6

SEATED BB MILITARY - 115×8, 120×7, 125×6

HANG CLEAN - 145×6, 165×5, 165×5
Felt good

LAT RAISE - 20×10, 20×10, 20×10

DB OVERHEAD TRI/BB CURL Superset - 70×8,8,8/65×12,75×12,85×10

WORKOUT NOTES:I’m an idiot.Forgot to do back.

PULL HYPERTROPHY

BARBELL ROW - 185×6, 185×6*, 135×18, 135×13
Hit a PR here. Want to get to 200×5.  That is my goal. That’s a 215 1RM.

PULL UPS - BWx8,8,8

LAT PULLDOWN - 105×20, 120×18, 105×20
Wanted to finish off the lats here. Felt good.

SEATED ROW - 105×15, 90×12, 75×20 (Drop Set)
Felt nice in the upper back area.

BB UPRIGHT ROW - 95×8, 85×8, 75×8, 65×8, 45×8 (Drop Set)
These burned!

BARBELL CURL - 85×6, 75×8, 65×8, 45×8 (Drop Set)
Bi’s were hurting before this. Wanted to kill them.

MACHINE CURL - 70×10,10,10

CROSS HAMMER CURL/HAMMER CURL/CURL - 20×5,5
3 exercises in 1. Good finisher.

WORKOUT NOTES: One of the best workouts I have had in a long time. Took some Fuzion and it got me going.  Actually felt stronger with it too.  That and Green Mag are doing good things.

LEG POWER DAY

BOX SQUAT - 135×10, 185×10, 205×8, 225×8 / BACK SQUAT - 245×4
Box squats felt real good. A lot stronger than I thought I would do.

RDL - 135×8,8,8

CALF RAISE - 110×10,10,10

WORKOUT NOTES: Pretty lame workout.  It was pouring rain and I wanted to get home. No excuse. But not too many sets here.