from now on i’ll be entering results from each day of exercise in here as a reply. comment if you want
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overall: 7/10
i was really in a huge as hurry and didn’t get to warm up like i would have liked. it carried over into the majority of my chest exercises. good triceps day.
overall: 8/10
definitely would have liked to have seen some better results on biceps but i tried a new method of lifting more for hypertrophy and really felt it in my back today.
*at that point i started feeling something like what i think a hernia would feel like so i stopped.
overall: 8/10
definitely loving the increases i’m seeing in squats…for whatever reason my body was telling me i couldn’t do more than 155 but after just going for it i seem to be waking up. also after a little trash talk from my brother same thing happened with leg press. pissed that i hurt myself.
sadness but my body is definitely aching and is making it obvious to me that it needs a break. guess i overtrained. anxious to see my stats when i get back next week.
bahhh offweek is lame….i’ve got so much energy now i’m practically jumping. at least it’s pushed me to start running up again…thankfully i haven’t lost too much speed . still tho i’m friggen hyper as hell right now. can’t…wait…for monday
overall: 9/10
little disappointed with the weight of incline and flat bb bench but i’m trying to really focus on good form to maximize hypertrophy so its not that bad i guess. felt amazing to get back into the gym after the week off
warm-up
deadlifts 155×8 135×6 145×5 *
straight arm lat pulldown 60×10 60×8 **
lat pulldown 120×8 120×8
db shrugs 90×8 90×8
machine shrugs 270×8
seated cable rows 75×8 75×8 ***
weighted crunches 80×12 80×12 80×15
overall: 4/10
BAHHHH so lame! * is from my shitty ass form on deadlift…i may have as straight of a back as one can get but i still don’t feel like i do…have to do more hw on that. ** i think this exercise sucks ass because i barely feel it in my lats and actually feel a lot in my triceps…also the machine doesn’t allow me to pull all the way down…going to switch to either chins or lat pulldowns. *** my back still hurts…i went light on this yesterday but today it still hurts a bit…going to have to keep going light…gay. adding to the gayness i completely forgot to do biceps (i know they got hit as stabilizers but still) not that i would have had the time anyway. on the bright side my grip has definitely improved…i’m now able to do a full set of shrugs with 90 lb dbs before my grip goes so thats tight.
overall: 7/10
eh…nothing special. mixed up my routine which was nice. thinkin that i need to add something for rear delts, maybe switch military with arnold too. felt that i worked biceps pretty well tho. wrist-curls hurt like a bitch this week.
warmup
ATG squats 135×10
below parallel (but not ATG) squats 165×6 155×8
seated calf raises 115×8 135×5 115×6
standing calf raises 260×8 300×8 300×8
leg press 270×10 360×8 360×6
seated leg curls 115×8 110×7 110×6
side raises 25×20 25×20
overall: 8/10
ATG squats are fantastic but i wanted to focus on quads so after the first set i stopped with them. leg press went well even tho the weight went down a bit i felt it like mad in my quads. couldn’t get the feel of seated calf raises today for some reason tho =/.
overall: 9/10
god i love chest/tricep day! such ****in extasy! looking back i actually did my routine out of order which is probably why my flat bb bench went down but i don’t give a shit…i’ve got such a high right now. damn those dips felt so good that i’m going to start marking PRs. damn the only thing that could make this better would be a PR in flat bb bench or pushdowns. o and i do incline bb bench like milos does so if you wanna bash my weight go try it
overall: 7/10
lil tapped on energy…form getting better on deads which was nice. grip gave on shrugs. still going low weight on cable rows for same reason. supersets on pulldowns and rows as well as shrugs and hammer curls.
overall: 8/10
pretty happy with squats today… went for 185 and got a decent amount out tho apparently my 1RM didn’t go up so no PR unfortunately… gives me something for next week tho. leg press felt f***in fantastic… same weight as last week with an additional set in but man did i feel it or what… wicked awesome! good day.
overall: 7/10
sexy dips and incline and all but rofl at flat bench.. i’m not going to get a PR in a longgg time on that if i keep doing incline first…whatever . my hands hurt like a bitch today tho cause i have 5 blisters on each hand from work this weekend so i gripped less and used more stabilizers so i think most lifts went down. whatever…nice dips +80lbs to BW.
overall: 8/10
felt pretty solid today… i think i could have given it more but since my back has been bitchy lately i just want to work into it. first time doing rack pulls today since i wanted to hit lower back, work on deads in some way and not hit legs since i have leg day tomorrow. holy bitch does that rape my grip or what?! haha. unfortunately since my hands are still gymp from last weekend i dropped the 90 and 80 lbs dbs on shrugs so i just said **** it and skipped them. wide grip pull-ups are definitely a break through in me trying to hit my lats… i definitely felt that shit haha. biceps felt like they exploded again for 2nd week in a row
overall: 9/10
squat PR bitches! seated calf raises felt weird. i hate leg curls so i went with a medium weight. first time using hammer strength bench and it felt hot. leg press felt reward AGAIN… 3 weeks in a row… damn! no wonder my squats went up haha
overall: 8/10
first time going for full weight on deadlifts and it felt great. i’m pretty confident that if i get a chance to do a full warmup next week that i’ll bump those numbers up a bit more. did a super set between wgpu and scr… first time doing full weight seated cable rows in a while (i’m pretty sure "55" is actually 0 pounds resistance on the pull up machine). all and all very good except that i was rushed… can’t wait for next week! forgot shrugs and also finally figured out the starting weight of the hammer strength preacher curl machine so even tho it looks like it when down its actually a PR
overall: 8/10
it was gay that all benches were open except the upright ones so i had to sit around for 10 mins waiting to start my workout. dope shrugs felt like i could have gone up to 100lb dbs with the grip i had today. military is nothing special but i wanted to make sure i was concentrating on the bottom range of the motion since i read thats where the shoulder gets worked most.
overall: 9.5/10
**** YEAYAAA BITCH!! deads keep goin up and i’m now using conventional instead of sumo without any problems. felt really collected today and kblam 3 PRs is the result. seated cables are getting back to where they were slowly but surely .
overall: 8/10
meh hammer strength was fun tho i’m not sure how realistic those numbers are for my incline. didn’t use the milos sarcev method for it so thats a big reason they’re higher than usual. flat bench going up i guess. CGBP is a nice variation… gotta get used to that. weighted dips are sexy as hell yet again… +90lbs to bodyweight anyone? incline flyes i couldn’t even do i was too tired.
overall 9.5/10
every day that deadlifts go up is like a 9+ out of 10 automatically. new 1RM of 280lbs, nearly 2x bodyweight. everything felt really great except for the dbs on shrugs ripping my hands to pieces .
overall: 9/10
wicked day. nothing spectacular but everything went up either with weight, reps or both. switched CGBP method to hit outer triceps more instead of the inner arm portion.
overall: 9/10
squat PRs make me happy leg press is probably a PR since i touch my knees to my chest now instead of before where they came close but not all the way. i think i might go back to the other way tho because i felt it more in my quads. final note: tired as ****.
forgot my ****ing gym pass. why is LA Fitness so gay? "sorry sir but thats what a pass is for".. dude i’ve been here like every day for 3 ****ing months and i’ve handed YOU the pass gimme a break "sorry sir i can’t help you"… ****tards. glad i’m back to school in less than a month where we have an actual deadlift area and shit.
overall: 7/10
ehhh lost my technique a bit over the break so i didn’t feel like i was isolating my chest very well and hit a bit of my shoulders/tris early on and thus dips dropped :/
overall: 10/10
felt great today. don’t care that i didn’t get many PRs… i got one in squats (and i think i might have had 1 rep left in me) so that’s enough. good day.
warmup
db military press 55×8 55×8 55×7
bent side raises 35×8 35×8 38×6
high-pulley rear flyes 20×8 15×8 15×8
weighted crunches 60×25 65×20 80×10
overall: 3/10
gay. i had to wait in a ****ing line of 20 people, advancing only when someone left the gym, to get in. once i did get in i had to wait for every single ****ing machine so i just left… **** it. oh and apparently i’m not allowed to bring protein shakes into the gym now for some gay reason.
overall: 7/10
i think going off creatine is ****in my lifts to be honest. i’m still lower in squats than 2 weeks ago which is gay. need to get a better diet program going.
Hey Shawn! First off thanks for leaving a comment on my blog. Second I actually don’t have that much knowledge in LOSING fat. I started at around the same body fat that I am currently at and have been careful when bulking to keep a lean diet so that I never really have to go on a "cut" phase to lose body fat.
Also my current supplement plan is Optimum Nutrition Gold Standard Whey Protein which I take 1.5 scoops mixed in 26 oz of water during my workout and 1.5 scoops mixed in 26 oz of water immediately after my workout as well. I was taking Higher Power Creatine Ethyl Ether for the majority of the summer and had nice results from that but I recently ran out.
overall: 7/10
i was exhausted after my PR on deadlifts so i couldn’t keep my intensity up through the rest of my lifts and thus they suffered. also i decided to drop preachers out for the same reason.
warmup
incline bb bp 115×8 115×8 125×8 (PR)
flat db bp 65×7 65×5 60×7
cable x-overs 60×10 60×10 70×8
dips +45×8 +45×7 +45×6
pushdowns 108×12 120×7 108×7
failed incline db bench attempt (lol)
overall: 7/10
dips with a 45 are hot. always a plus when people give props for it… respect ftw! really crowded at the gym and still can’t bring protein shakes in.
overall: 8/10
eh just getting a feel for things like bb shoulder press and still working on clean form. tried a new type of lateral raise that’s wickedly difficult but awesome .
warmup-ish
squats 175×8 185×6 195×4
leg extensions 220×8 240×8 240×7
other shit
overall: 5/10
wasn’t to crowded today but everyone decided to do leg day so after starting the workout with a 30 minute wait for the squat rack i dropped calves and did machine leg presses (normal was taken) so i could make colts vs. saints kickoff. squats still aren’t where they should but oh well.
warmup
(failed 325×1 twice and 315×1 twice all within 5 mins)
deadlifts 275×4 255×6 245×7
WG pullups -5×8 -5×6 -10×8
t-bar rows 70×8 80×8 90×8 all +bar
seated cable row 120×8 135×8 142.5×8
seated incline curls 27.5×8 27.5×6 25×8
preacher curls 50×8 55×7 50×8
bb shrugs 315×6 295×8 275×8
high pulley rear flyes 30×8 30×8 40×8
overall: 8/10
good stuff except for the failed 325 and 315. 275 felt heavy going up during the warmups. i think small pre-workout meal that was 3 hours before workout played a bit part. next week.
overall: 8/10
good stuff. weak dips again but thats what happens when i try hard on flat bench! doing with dbs next week most likely and i’m starting with incline… shoulder hurts a lot all this week so skipping shoulder day too =*(
overall: 9/10
good stuff! just went with hang cleans and mostly light just to continue working on form… tried really hard to get my arms in starting front squat position but it just doesn’t seem like my body will allow it… guess i gotta work harder. fun little explosion drill on the last set of hang cleans. 80×15 on crunches hurts on last set.
overall: 8/10
got 315 off the floor a decent way but got a bit freaked out whether or not form was good so i dropped it. shit took a LOT of energy tho haha. would have been a better day had i not had 4 hours of sleep and 6 exams in the previous 24 hours! not a huge amount of progress but i feel it coming on for SURE.
overall: 9/10
shit… was… exhausting. no PRs i don’t think… squats are still being gay so i’m going to have to do something keep trying new things. held back from throwing up… good times. tomorrow morning / morning after that are going to suck a lot.
overall: 9/10
lots of PRs… too bad dips had to be gay! still fighting off a cold and my back is still injured from friday so a damn good day in my books! can’t wait to be 100% again and see those stats.
overall: 9.5/10
definitely an awesome day… my form on squats finally ****ing felt right for the first time in a while. last week the numbers look similar but had a spot for some of those reps so this week definitely went up. pretty ****ing excited. tried front squats buttttt no, could NOT get the grip right with hands under bar and with the crossed arms it hurt my shoulders like a bitch and i couldn’t balance the bar very well so i’ll work on it more when i do cleans.
warmup
flat db bp 75sx6 70sx7 70sx6 (PR)
incline db bp 60sx8 (PR) 55sx8 55sx6
incline db flyes 30sx8 30sx7 27.5sx8
weighted dips 45×6 40×6 35×6
pushdowns 144×8 (PR) 132×9 132×8
cable x-overs 50×12 50×10 50×10
overall: 9/10
good stuff. db bp felt wobbly today for some reason so i’ll need to work on that next time because i’m sure i could put some more weight up if i steady it out. still pissed about dips but oh well i guess it’s a bit too much to ask to go up in presses and dips in the same workout haha.
overall: 10/10
um….**** yea?! 315 felt GOOD going up… felt like i could have tossed 5 lbs more on for sure. definitely feels good to finally pull 315… was hoping it was the cold and other minor things that were holding me back and it seems so. weighted pullups felt tight too… pretty tough to keep from wobbling but i’ll get there. ****ing dope day!
dude what are pg pull-ups? And damn, i wish we had 27.5s and 32.5lb dbs…well really 37.5s but still that’s tight….delete this if you don’t want me posting in here.
warmup
shoulder press 105×8 105×7 95×8
bent lateral raises 22.5sx8 25sx8 25sx7
incline db bp 50sx8 55sx8 55sx8
HPRFs 30×10 30×10 30×10
shrugs 315×6 295×8 295×9
side bends 50×12 60×12 70×12
overall: 9/10
eh no spotter so i went conservative on shoulder press. felt like saving my legs for squats so no cleans and i felt like doing incline db bp… so i did.
overall: 10/10
holy shit i didn’t know that was a PR on everything… **** yea?! haha. my shoulder was rolling out of the socket on WGPUs so i had to kick it down obviously a lot for it to stop… felt shitty.
overall: 9/10
fairly happy with the squats.. got a volume PR so thats tight. i had a guy working in on squats who was more likely than not tweaking out on crack so he was getting annoying DURING the lift trying to spot me so i feel like i could have done a rep more or so on a couple of those sets had i been able to focus better. got a really nice mind+muscle connection with my calves today again… good feeling.
overall: 8/10
yay for deadlift PR other than that nothing special… been a long week so just felt good to be back in a real gym. oh and my shoulder is being a bitch today… it feels like a tendon is swollen or something cause it keeps clicking up in there… shoulder day = doubtful
overall: 9.9/10
definitely felt great getting 325 up… i WANTED to do the 1 6 1 6 thing or whatever and read that your 2nd 1RM attempt should go up but yea no… failed the 330 attempt after the 285×5 but hey whatever… guess it just doesn’t work for me. great feel today… can’t wait for the soreness tomorrow
ha…you’re such a powerlifter at heart. Way to go on the deads though man…285×5 is still pretty damn impressive. What kind of grip do you use on the cable rows?
overall: 9/10
awesome feel with the butterfly and lying laterals… they raped my military press but oh well really hoping to get a nice burn tomorrow. db shrugs i went light and did some extended holding at peak contraction. been a while since i’ve done cleans so just getting back into the swing of things.
overall: 8/10
ehhh nothing special… ATGs felt good… especially when working in with clowns doing 1/4 squats who were asking me all kinds of questions about how i was doing it and then proceeded to do it 1/4 even after i told them haha.
overall: 7/10
eh nothing special… felt 0 mind-muscle connection with my bis today for some reason and i think it shows. spent a lot of effort checking to make sure my form was good on all back lifts today.
warmup
hang clean n press 115×5 125×5 125×5
butterfly laterals 20sx12 22.5sx8 20sx8
lying side laterals 15sx8 12.5sx8 12.5sx8
incline bb bp 105×12 105×10 105×8
front raises 25sx8 25sx8 25sx8
db shrugs 85sx10 85sx8 100sx6
overall: 8/10
god damn my wrist burned like hell during hang clean and presses… i stopped short on sets of it… wow. not too great of feel today… story of this month.
wowww its been a long time… what can i say… classes picked up for finals and the like… no time during the holidays and opening week of classes is just as bad as finals. i got a pretty insane schedule this semester so it’s going to be tough staying diligent but i feel like crap after having lost some mass and a decent amount of strength.
we’ll see if i can get the ball rolling again and break that evasive 150 barrier for once.
i’m not even going to rate this because i’m just building strength and shit again. whatever "really depressing" equates to out of 10 is what it would be anyway. so much strength lost. *sigh*
aw yea baby… too bad i have to do leg / chest day at the gym at my place and can only spend 2 solid days at the school gym but hey whatever… better than nothing. even if i don’t have my strength back my body has whipped back into form pretty ****ing fast… i guess all that talk of muscle cells remaining stretched and returning quickly (or whatever) is somewhat true. arms/chest/abs/back/legs were kinda lacking that pop-out look to them while i was away but now its coming back quickly. kick ass!
smith squats 115×5 135×8 145×8 155×6
leg extensions 135×10 135×10 150×8 (static on fail)
leg curls 135×8 135×8
lunges +50×8 +50×8
calf raises 280×10 240×10 260×10 (static on fail)
yea okay so i didn’t do much volume but whatever… i have an exam tomorrow don’t judge. need to figure out whether i want to keep doing leg day here or at the school gym since variety and equipment is not so hot here. regardless need a better routine.
legs feel stable on squats… just need to get a bit of explosiveness back and i should be able to put the weight back on quickly.
cleans 115×5 135×5 145×5 145×3.5
deadlifts 225×5 255×5 275×4
WGPUs bwx9 bwx6 bwx4
seated cable rows 120×12 135×8 120×8
seated incline curls 25×6 ~
~ = busted the **** out of my finger, forced to stop
so yea i don’t know exactly how but jacked my finger and it started gushing blood so i just left… fun having the chic at the gym wash my hands off tho haha. getting strength back but i can still notice my biceps fatigue very easily and its hard to work my back as much as i know i can since bis are failing first. also i can tell i’ve lost a lot of strength in hammies since that is now seemingly my bottleneck for deadlifts instead of lower back.
aight i’ve been in the gym so no worries about that but i’m stopping with taking logs for a bit. i honestly don’t feel like trying to remember and i’m changing what i do nearly every other work-out so yea. i’ll start back up when i really hammer down a set schedule.
just an update… i’ve been in the gym and things have been going great. probably more importantly (for myself at least) i’ve been consuming a lot of calories while keeping those foods healthy and it seems like its really been paying off for me. weigh-in day is saturday and i think there’s a good chance i’m going to hit my all-time high in weight. my body fat is still as low as ever as well.
down to specifics.
i’ve been trying new things on chest that have really lead to noticeable results. primarily i’ve been trying to do an additional set to what i normally do and i’ve also only been taking the weights down until my upper arms are slightly below parallel. this latter tweak has led to a greater soreness and feel in my chest than i’ve ever had during an exercise.
for shoulders i’ve been doing much larger volumes than ever before and i have as well brought a greater level of mental intensity. although i’ve been toning down frontal delt work, i haven’t had much trouble now or in the past building this area and have instead allotted this time to medial delts which have been growing nicely.
finally my knee has recovered to the point where i’ve started up leg workouts for 2 weeks now and have had minimal irritation resulting from the workouts. can’t wait to regain the mass i had in my legs and push that bodyweight to new heights!
June 12, 2007 at 2:18 pm
chest/triceps
semi-warm up
dumbbell bench: 7×65 6×60 6×60
incline dumbbell bench: 8×55 10×50 9×50
cable x-over: 10×70 9×70
flyes: 10×135
decline barbell bench: 8×125 6×130 5×130
pushdowns: 12×110 10×110 9×110 8×110
dips: 12×140 10×140 10×150
overall: 7/10
i was really in a huge as hurry and didn’t get to warm up like i would have liked. it carried over into the majority of my chest exercises. good triceps day.
June 12, 2007 at 2:35 pm
back/biceps
warmup
deadlifts: 9×135 7×135 5×140
straight arm pulldown: 10×75 10×75
lat pulldown: 8×120 8×105
seated cable rows: 10×135 10×135 10×135 9×135
upright rows: 10×75 10×80 8×85
hammer curls: 7×25 7×25 6×25
preacher curls: 6×49 6×44 5×39
shrugs: 10×200 8×200
overall: 8/10
definitely would have liked to have seen some better results on biceps but i tried a new method of lifting more for hypertrophy and really felt it in my back today.
June 18, 2007 at 9:54 am
legs
warmup
squats 9×165 5×175 6×165 6×155
seated calf raises 10×115 10×125 9×125
standing calf raises 12×260 12×260 10×280
leg curls 10×145 10×140*
leg press 8×270 8×360 6×450
*at that point i started feeling something like what i think a hernia would feel like so i stopped.
overall: 8/10
definitely loving the increases i’m seeing in squats…for whatever reason my body was telling me i couldn’t do more than 155 but after just going for it i seem to be waking up. also after a little trash talk from my brother same thing happened with leg press. pissed that i hurt myself.
June 18, 2007 at 9:56 am
OFFWEEK!
sadness but my body is definitely aching and is making it obvious to me that it needs a break. guess i overtrained. anxious to see my stats when i get back next week.
June 22, 2007 at 8:31 am
bahhh offweek is lame….i’ve got so much energy now i’m practically jumping. at least it’s pushed me to start running up again…thankfully i haven’t lost too much speed
. still tho i’m friggen hyper as hell right now. can’t…wait…for monday
June 25, 2007 at 2:06 pm
chest/triceps
warm-up
incline bb bench 95×10 100×8 100×6
flat bb bench 125×10 130×8 130×6
incline db flyes 20×10 30×8 30×8
machine flyes 120×8 110×8 100×8
pushdowns 110×10 120×6 110×7 110×7
weighted dips 160×10 180×10 180×8
overall: 9/10
little disappointed with the weight of incline and flat bb bench but i’m trying to really focus on good form to maximize hypertrophy so its not that bad i guess. felt amazing to get back into the gym after the week off
June 27, 2007 at 10:21 am
back
warm-up
deadlifts 155×8 135×6 145×5 *
straight arm lat pulldown 60×10 60×8 **
lat pulldown 120×8 120×8
db shrugs 90×8 90×8
machine shrugs 270×8
seated cable rows 75×8 75×8 ***
weighted crunches 80×12 80×12 80×15
overall: 4/10
BAHHHH so lame! * is from my shitty ass form on deadlift…i may have as straight of a back as one can get but i still don’t feel like i do…have to do more hw on that. ** i think this exercise sucks ass because i barely feel it in my lats and actually feel a lot in my triceps…also the machine doesn’t allow me to pull all the way down…going to switch to either chins or lat pulldowns. *** my back still hurts…i went light on this yesterday but today it still hurts a bit…going to have to keep going light…gay. adding to the gayness i completely forgot to do biceps (i know they got hit as stabilizers but still) not that i would have had the time anyway. on the bright side my grip has definitely improved…i’m now able to do a full set of shrugs with 90 lb dbs before my grip goes so thats tight.
June 29, 2007 at 7:48 am
shoulders/biceps
warmup
hammer curls 25×10 30×8 30×8
preacher curls 59×5 49×8 49×7
front raises 25×8 30×7 25×8
lateral raises 20×8 20×8 20×7
military press 50×8 50×8 50×6
palms-down wrist curls 55×5 45×8 45×8
palms-up wrist curls 75×8 75×7 75×6
overall: 7/10
eh…nothing special. mixed up my routine which was nice. thinkin that i need to add something for rear delts, maybe switch military with arnold too. felt that i worked biceps pretty well tho. wrist-curls hurt like a bitch this week.
June 30, 2007 at 7:39 am
legs
warmup
ATG squats 135×10
below parallel (but not ATG) squats 165×6 155×8
seated calf raises 115×8 135×5 115×6
standing calf raises 260×8 300×8 300×8
leg press 270×10 360×8 360×6
seated leg curls 115×8 110×7 110×6
side raises 25×20 25×20
overall: 8/10
ATG squats are fantastic but i wanted to focus on quads so after the first set i stopped with them. leg press went well even tho the weight went down a bit i felt it like mad in my quads. couldn’t get the feel of seated calf raises today for some reason tho =/.
July 2, 2007 at 2:16 pm
chest/triceps
warmup
incline bb bench 105×10 105×8 105×8 (PR)
incline db flyes 25×10 30×10 35×8
flat bb bench 125×10 125×8 125×8
flat db flyes 25×10 25×8 25×8
pushdowns 110×10 110×9 120×5 110×7
weighted dips 164×12 184×10 204×8 (PR)
pullovers 60×10 60×8
overall: 9/10
god i love chest/tricep day! such ****in extasy! looking back i actually did my routine out of order which is probably why my flat bb bench went down but i don’t give a shit…i’ve got such a high right now. damn those dips felt so good that i’m going to start marking PRs. damn the only thing that could make this better would be a PR in flat bb bench or pushdowns. o and i do incline bb bench like milos does so if you wanna bash my weight go try it
July 3, 2007 at 1:36 pm
back/biceps
warmup
deadlifts 135×8 155×6 135×16 (PR)
pulldowns 110×8 110×7 110×6
seated cable rows 75×10 75×10
shrugs 90×10 90×10
hammer curls 30×8 30×7 30×6
preacher curls 49×12 49×12 49×12
weighted crunches 50×25 60×25 50×25
overall: 7/10
lil tapped on energy…form getting better on deads which was nice. grip gave on shrugs. still going low weight on cable rows for same reason. supersets on pulldowns and rows as well as shrugs and hammer curls.
July 6, 2007 at 5:09 pm
shoulders
warmup
arnold press 35×10 40×8 40×7
machine lateral raises 55×10 60×6 55×8
front raises 25×10 25×8 30×6
oblique crunches 45×15 45×15
palms down wrist curls 45×8 45×8 45×6
palms up wrist curls 75×8 75×8 75×7
overall: 7/10
ehhh.
July 6, 2007 at 5:15 pm
legs
warmup
squats 145×8 185×5 175×5 155×6 <- (atg)
seated calf raises 115×8 115×6 115×6
standing calf raises 280×14 300×8 280×8
leg press 270×8 360×8 360×6 270×6
incline bb bench 95×10 95×10 105×8
overall: 8/10
pretty happy with squats today… went for 185 and got a decent amount out tho apparently my 1RM didn’t go up so no PR unfortunately… gives me something for next week tho. leg press felt f***in fantastic… same weight as last week with an additional set in but man did i feel it or what… wicked awesome! good day.
July 9, 2007 at 4:31 pm
chest/triceps
warmup
incline bb bench 105×10 115×8 115×6 (PR)
flat bb bench 135×6 125×7 115×8
flat db flyes 25×8 25×8 25×8
incline db flyes 25×8 30×8 30×8
1 handed pushdowns 40×10
pushdowns 110×10 110×8
weighted dips 184×10 204×8 224×6 (PR)
overall: 7/10
. my hands hurt like a bitch today tho cause i have 5 blisters on each hand from work this weekend so i gripped less and used more stabilizers so i think most lifts went down. whatever…nice dips +80lbs to BW.
sexy dips and incline and all but rofl at flat bench.. i’m not going to get a PR in a longgg time on that if i keep doing incline first…whatever
July 12, 2007 at 2:33 pm
back/biceps
warmup
rack pulls 225×12 275×8 275×9
wide grip pull-ups -0×8 -15×10 -15×9
reverse flyes 115×10 120×10 120×8
seated cable rows 105×10 120×10 90×10
hammer curls 25×8 30×6 30×6
preacher curls 49×10 49×8 54×7
shrugs whatev
weighted crunches 50×25 60×25 50×20
overall: 8/10
felt pretty solid today… i think i could have given it more but since my back has been bitchy lately i just want to work into it. first time doing rack pulls today since i wanted to hit lower back, work on deads in some way and not hit legs since i have leg day tomorrow. holy bitch does that rape my grip or what?! haha. unfortunately since my hands are still gymp from last weekend i dropped the 90 and 80 lbs dbs on shrugs so i just said **** it and skipped them. wide grip pull-ups are definitely a break through in me trying to hit my lats… i definitely felt that shit haha. biceps felt like they exploded again for 2nd week in a row
July 13, 2007 at 1:51 pm
legs
warmup
squats 185×7 175×8 165×8 (PR)
seated calf raises 115×8 115×10 115×12
standing calf raises 260×12 300×12 300×12
seated leg curls 90×10 90×10 95×10
hammer strength bench press 117×10 117×8 97×7
leg press 320×8 320×6 320×6
overall: 9/10
squat PR bitches! seated calf raises felt weird. i hate leg curls so i went with a medium weight. first time using hammer strength bench and it felt hot. leg press felt reward AGAIN… 3 weeks in a row… damn! no wonder my squats went up haha
July 16, 2007 at 2:22 pm
chest/triceps
warmup
incline bb bench 115×8 115×6 105×6
flat bb bench 115×10 125×8 115×8
cable cross overs 6×10 6×10
pushdowns 110×10 110×8 100×10 100×8
weighted dips 224×7 224×6 224×6 (PR)
incline flyes 25×8 30×8 30×8
overall: 5/10
today felt like shit. 0 feeling in chest = 0 motivation. i just could NOT get my chest to feel it like it has been. gay.
July 17, 2007 at 6:14 pm
back/biceps
1 warmup set
deadlifts 225×3 225×4 195×8 (PR)
wide grip pull-ups 55×8 55×6 70×8
seated cable rows 120×10 135×8 120×8
hammer curls 25×8 25×7 25×6
hs preacher curls 49×10 54×8 54×8 (PR)
weighed crunches 80×15 90×10
overall: 8/10
first time going for full weight on deadlifts and it felt great. i’m pretty confident that if i get a chance to do a full warmup next week that i’ll bump those numbers up a bit more. did a super set between wgpu and scr… first time doing full weight seated cable rows in a while (i’m pretty sure "55" is actually 0 pounds resistance on the pull up machine). all and all very good except that i was rushed… can’t wait for next week! forgot shrugs and also finally figured out the starting weight of the hammer strength preacher curl machine so even tho it looks like it when down its actually a PR
July 19, 2007 at 4:07 pm
shouldaaaz
warmup
military press 50×10 55×8 55×7
rear flyes 115×10 115×8 115×8
machine side raises 70×8 70×8 75×6
shrugs 90×10 90×8 95×8 (PR)
front raises 25×8 30×8
external shoulder rotations 10×10 10×10 10×10
overall: 8/10
it was gay that all benches were open except the upright ones so i had to sit around for 10 mins waiting to start my workout. dope shrugs felt like i could have gone up to 100lb dbs with the grip i had today. military is nothing special but i wanted to make sure i was concentrating on the bottom range of the motion since i read thats where the shoulder gets worked most.
July 24, 2007 at 3:06 pm
back/biceps
warmup
deadlifts 225×4 255×2 (PR) 225×6 (PR)
wide grip pull-ups 70×8 70×9 70×8
bent HS rows 115×8 115×10 125×10
seated cable rows 120×8 130×8 135×8
hammer curls 25×8 30×7 (PR) 25×8
preacher curls 59×8 (PR) 59×7 54×9
shrugs 90×8 90×8
overall: 9.5/10
.
**** YEAYAAA BITCH!! deads keep goin up and i’m now using conventional instead of sumo without any problems. felt really collected today and kblam 3 PRs is the result. seated cables are getting back to where they were slowly but surely
July 25, 2007 at 2:40 pm
chest/triceps
warmup
HS iso-incline bench 114×10 144×8 184×3 144×7
flat bb bench 115×8 135×6 120×7
cable crossovers 60×10 60×10 70×9 70×9
weighted crunches 65×25 85×12 60×25
CGBP 135×6 135×8 135×6
weighted dips 224×7 234×7 (PR) 224×8
incline flyes 30×6 30×6
overall: 8/10
meh hammer strength was fun tho i’m not sure how realistic those numbers are for my incline. didn’t use the milos sarcev method for it so thats a big reason they’re higher than usual. flat bench going up i guess. CGBP is a nice variation… gotta get used to that. weighted dips are sexy as hell yet again… +90lbs to bodyweight anyone? incline flyes i couldn’t even do i was too tired.
July 26, 2007 at 2:25 pm
shouldaz
warmup
military press 50×10 50×8 50×9
WG upright rows 95×10 105×8 105×8
front raises 25×9 25×9 25×11
external cuff rotations 10×9 10×8 10×8
clean/press 95×6 85×8 75×10
overall: 6/10
bleh thats all i felt like doing. clean/press was fun. need to find decent rear delt workout
July 29, 2007 at 5:01 pm
legs
warmup
squats 195×5 205×3
ATG squats 155×8 155×8
seated calf raises 115×12 115×12 115×12
standing calf raises 280×12 300×12 280×12
HS flat bench 118×8 118×8 118×8
machine flyes 145×10 145×10
leg press 270×8 270×8 270×8
overall: 8/10
good stuff.
July 31, 2007 at 2:21 pm
back/biceps
warmup
deadlifts 250×4 (PR) 250×3 225×8 (PR)
WG pull-ups -15×10 -5×8 -5×9
seated cable rows 135×8 135×8 135×8
incline db curls 25×8 25×8 25×8
preacher curls 59×8 59×8 59×6
shrugs 95×10 100×8 (PR)
overall 9.5/10
.
every day that deadlifts go up is like a 9+ out of 10 automatically. new 1RM of 280lbs, nearly 2x bodyweight. everything felt really great except for the dbs on shrugs ripping my hands to pieces
August 1, 2007 at 3:33 pm
chest/triceps
warmup
incline bb bench 115×7 115×7 115×8
flat db bench 60×8 60×8 60×10
incline db flyes 30×8 30×8 30×10
cable cross-overs 70×8 70×8 70×10 70×10
CGBP 115×8 115×8 115×10
weighted dips 234×8 234×8 234×8 (PR)
overall: 9/10
wicked day. nothing spectacular but everything went up either with weight, reps or both. switched CGBP method to hit outer triceps more instead of the inner arm portion.
August 2, 2007 at 1:47 pm
shouldaz
warmup
military press 55×8 55×7 50×8
WG upright rows 85×10 95×8 95×8
front raises 25×9 25×9 25×8
external rotations 10×10 10×10 10×12
obliques 45×20 45×15
power clean/press 95×5 85×6 85×6
overall: 5/10
yea i was/am exhausted as ****. period.
August 3, 2007 at 4:52 pm
legs
warmup
squats 185×8 (PR) 185×6
ATG squats 155×6 145×8
seated calf raises 115×15 135×15 135×12
standing calf raises 280×15 290×15 300×12
leg raises 0×15 0×15 0×15
leg press 270×8 290×8 310×8
overall: 9/10
leg press is probably a PR since i touch my knees to my chest now instead of before where they came close but not all the way. i think i might go back to the other way tho because i felt it more in my quads. final note: tired as ****.
squat PRs make me happy
August 11, 2007 at 9:19 pm
yesss monday = first day in the gym since a week break. can’t wait
August 13, 2007 at 2:22 pm
forgot my ****ing gym pass. why is LA Fitness so gay? "sorry sir but thats what a pass is for".. dude i’ve been here like every day for 3 ****ing months and i’ve handed YOU the pass gimme a break "sorry sir i can’t help you"… ****tards. glad i’m back to school in less than a month where we have an actual deadlift area and shit.
August 14, 2007 at 6:10 pm
back/biceps
warmup
deadlifts 255×4 255×3 225×9 (PR)
WG pull-ups -10×8 -5×7 -5×8
seated cable rows 135×8 135×8 135×8
seated incline curls 25×9 25×8 25×7
HS preacher curls 59×8 64×6 61.5×8 (PR)
shrugs 95×6 95×6
overall: 8/10
f*ck that i’m exhausted! lack of sleep along with a lot of other things. some PRs in there but damn i was panting after everything
August 15, 2007 at 2:44 pm
chest/tris
warmup
incline bb bench 115×9 (PR) 115×8 115×8
flat bb bench 125×8 135×6 125×8 125×6
machine flyes 130×12 130×10 130×10
CGBP 115×10 125×8 125×8
weighted dips 234×6 234×6 234×5
overall: 7/10
ehhh lost my technique a bit over the break so i didn’t feel like i was isolating my chest very well and hit a bit of my shoulders/tris early on and thus dips dropped :/
August 17, 2007 at 6:36 am
legs
warmup
squats 195×7 (PR) 195×5
ATG squats 145×8 145×8 145×6
seated calf raises 115×12 115×10 115×8
standing calf raises 280×12 280×10 280×8
lying leg curls 125×12 130×12 130×10
leg press 270×10 270×8
overall: 10/10
felt great today. don’t care that i didn’t get many PRs… i got one in squats (and i think i might have had 1 rep left in me) so that’s enough. good day.
August 19, 2007 at 6:29 pm
back/biceps
warmup
deadlifts 255×5 255×4 235×6
WG pull-ups BWx7
parallel grip pull-ups BWx8 BWx9
dumbbell rows 65×6 60×8 60×7
seated incline curls 25×8 25×7 25×6
hammer bar curls
upright rows 75×8 75×8 75×8
overall: 9/10
nice deadlifts! felt like i had more in me but my bro said my back was rounding (lies!). anyway tight workin out with my bro.
August 25, 2007 at 6:10 pm
back/biceps
warmup
deadlifts 260×6 (PR) 260×5 235×6
parallel grip pull-ups BWx8 BWx7 BWx6
bent db rows 60×5 55×8 55×8
incline curls 25×8 25×8 25×7
HS preachers 59×6 59×7 54×7
bb shrugs 225×8 225×8 (PR)
overall: 9/10
deadlift PR? CHYEAYAAA!!!11one!11 first day back to school gym. wicked.
August 26, 2007 at 2:22 pm
chest/triceps
warmup
incline bb bench 115×8 115×8 115×6
flat bb bench 135×6 140×5 135×4 125×5 130×6
incline db flyes 27.5×8 27.5×8 27.5×7
CGBP 125×8 125×6 125×6
dips BWx8 BWx8 BWx8
overall: 7/10
ehhh.
August 27, 2007 at 5:50 pm
shoulders/abs
warmup
db military press 55×8 55×8 55×7
bent side raises 35×8 35×8 38×6
high-pulley rear flyes 20×8 15×8 15×8
weighted crunches 60×25 65×20 80×10
overall: 3/10
gay. i had to wait in a ****ing line of 20 people, advancing only when someone left the gym, to get in. once i did get in i had to wait for every single ****ing machine so i just left… **** it. oh and apparently i’m not allowed to bring protein shakes into the gym now for some gay reason.
August 28, 2007 at 8:21 pm
legs
warmup
squats 185×6 185×5 175×6 ATG 145×8
seated calf raises 115×10 115×10 115×8
weird calf raises 180×8 200×8 180×8
leg extensions 225×8 225×8 225×8
leg curls 150×8 150×8 150×8
leg press 270×10 270×8
overall: 7/10
i think going off creatine is ****in my lifts to be honest. i’m still lower in squats than 2 weeks ago which is gay. need to get a better diet program going.
August 28, 2007 at 9:46 pm
Hey I was wondering what is the fastest way to lose body fat and what is your workout routine. Also do you take any supplements?
September 1, 2007 at 4:45 pm
Hey Shawn! First off thanks for leaving a comment on my blog. Second I actually don’t have that much knowledge in LOSING fat. I started at around the same body fat that I am currently at and have been careful when bulking to keep a lean diet so that I never really have to go on a "cut" phase to lose body fat.
As for my routine, here is a link to that:
http://bodyspace.bodybuilding.com/XpandemoniumX/more.php?section=workoutprogram
Also my current supplement plan is Optimum Nutrition Gold Standard Whey Protein which I take 1.5 scoops mixed in 26 oz of water during my workout and 1.5 scoops mixed in 26 oz of water immediately after my workout as well. I was taking Higher Power Creatine Ethyl Ether for the majority of the summer and had nice results from that but I recently ran out.
September 1, 2007 at 5:00 pm
back/biceps
warmup
deadlifts 275×6 (PR) 265×4 245×6
parallel grip pull-ups BWx8 BWx7 BWx7
bent db rows 55×8 55×8 55×8
seated incline curls 25×8 25×8 25×7
bb shrugs 275×8 295×8 315×6
overall: 7/10
i was exhausted after my PR on deadlifts so i couldn’t keep my intensity up through the rest of my lifts and thus they suffered. also i decided to drop preachers out for the same reason.
September 3, 2007 at 6:42 pm
chest/triceps
warmup
incline bb bp 115×8 115×8 125×8 (PR)
flat db bp 65×7 65×5 60×7
cable x-overs 60×10 60×10 70×8
dips +45×8 +45×7 +45×6
pushdowns 108×12 120×7 108×7
failed incline db bench attempt (lol)
overall: 7/10
dips with a 45 are hot. always a plus when people give props for it… respect ftw! really crowded at the gym and still can’t bring protein shakes in.
September 4, 2007 at 8:17 pm
shoulders/abs
warmup
bb shoulder press 95×8 95×8 105×8
cleans 115×5 135×5 115×5 125×5
lateral raises 25×8 22.5×8 20×8
external cuff rotations 15×6 5×10 5×8
high-pulley rear flyes 60×10 60×8 60×9
weighted crunches 60×25 70×20 75×10
overall: 8/10
.
eh just getting a feel for things like bb shoulder press and still working on clean form. tried a new type of lateral raise that’s wickedly difficult but awesome
September 6, 2007 at 6:42 pm
legs
warmup-ish
squats 175×8 185×6 195×4
leg extensions 220×8 240×8 240×7
other shit
overall: 5/10
wasn’t to crowded today but everyone decided to do leg day so after starting the workout with a 30 minute wait for the squat rack i dropped calves and did machine leg presses (normal was taken) so i could make colts vs. saints kickoff. squats still aren’t where they should but oh well.
September 10, 2007 at 5:56 pm
back/biceps
warmup
(failed 325×1 twice and 315×1 twice all within 5 mins)
deadlifts 275×4 255×6 245×7
WG pullups -5×8 -5×6 -10×8
t-bar rows 70×8 80×8 90×8 all +bar
seated cable row 120×8 135×8 142.5×8
seated incline curls 27.5×8 27.5×6 25×8
preacher curls 50×8 55×7 50×8
bb shrugs 315×6 295×8 275×8
high pulley rear flyes 30×8 30×8 40×8
overall: 8/10
good stuff except for the failed 325 and 315. 275 felt heavy going up during the warmups. i think small pre-workout meal that was 3 hours before workout played a bit part. next week.
September 11, 2007 at 8:17 pm
chest/triceps
warmup
flat bb bench 145×5 145×5 150×5 140×5 145×5
incline bb bench 95×8 95×8 105×8
incline flyes 25sx8 30sx8 32.5sx7
weighted dips 45×7 45×5 35×7
pushdowns 108×10 120×8 120×8
cable x-overs 60×12 70×8 60×10
overall: 8/10
good stuff. weak dips again but thats what happens when i try hard on flat bench! doing with dbs next week most likely and i’m starting with incline… shoulder hurts a lot all this week so skipping shoulder day too =*(
September 13, 2007 at 8:12 pm
shoulders/abs
warmup
bb press 105×8 110×6 105×6
bent laterals 22.5×8 22.5×8 20×8
external rotations 10×10 10×8 5×12
high-pulley rear flyes 30×10 30×12 30×12
weighted crunches 60×25 70×21 80×15
hang cleans 115×5 115×5 115×5 115×5 95×15
overall: 9/10
good stuff! just went with hang cleans and mostly light just to continue working on form… tried really hard to get my arms in starting front squat position but it just doesn’t seem like my body will allow it… guess i gotta work harder. fun little explosion drill on the last set of hang cleans. 80×15 on crunches hurts on last set.
September 13, 2007 at 8:29 pm
i saw on one of your chest days that you said, "I do incline bb bench like milos does." What does that mean? How does he do them?
September 17, 2007 at 8:38 pm
back/biceps
warmup
deadlifts 315miss 295×2 275×4 265×6
WG pullups -5×9 -5×7 -15×8
PG pullups bwx7 bwx6 bwx4
t-bar rows 75×6 65×8 65×8 +bar
seated incline curls 27.5sx6 (PR) 25sx7 25sx6
preacher curls 55×8 55×6 50×8 +lever
HP rear flyes 40×10 40×8 30×10
shrugs 315×6 295×8 275×8
overall: 8/10
got 315 off the floor a decent way but got a bit freaked out whether or not form was good so i dropped it. shit took a LOT of energy tho haha. would have been a better day had i not had 4 hours of sleep and 6 exams in the previous 24 hours! not a huge amount of progress but i feel it coming on for SURE.
September 18, 2007 at 5:56 pm
chest/triceps
warmup
flat db bench 65sx8 70sx8 (PR) 70sx6
incline db bench 55sx8 55sx8 55sx7
incline flyes 27.5sx10 27.5sx8 25sx8
weighted dips 45×8 50×6 (PR) 45×6
pushdowns 120×10 132×8 (PR) 132×6
cable x-overs 60×10 60×8 50×10
overall: 9/10
70s = sexy. 50lbs on dips felt hot too. i’m getting MAD respect for those… gotta love it.
September 20, 2007 at 8:13 pm
legs
warmup?
squats 195×5 185×5 175×5 175×5 185×5
hack squats 70×8 70×8 80×10 +thingy
seated calf 110×12 110×12 110×12
standing calf 225×20 275×15 295×15
leg extensions 180×8 230×8 210×8
sldl 115×8 135×8 165×8
leg press 230×8 250×8 270×7
overall: 9/10
shit… was… exhausting. no PRs i don’t think… squats are still being gay so i’m going to have to do something keep trying new things. held back from throwing up… good times. tomorrow morning / morning after that are going to suck a lot.
September 24, 2007 at 8:22 pm
chest/triceps
warmup
flat db press 70sx8 70sx7 70sx5 (PR)
incline db press 55sx8 60sx7 (PR) 60sx5
incline flyes 27.5sx10 30sx9 30sx9
weighted dips 50×6 45×5 45×3
pushdowns 132×8 144×7 (PR) 132×7
cable x-overs 60×12 60×11 50×12
overall: 9/10
lots of PRs… too bad dips had to be gay! still fighting off a cold and my back is still injured from friday so a damn good day in my books! can’t wait to be 100% again and see those stats.
September 26, 2007 at 9:31 pm
back/biceps
warmup
deadlifts 295×2 275×4 255×6 245×6
WG PUs -15×8 -5×8 -5×8
PG PUs BWx8 BWx7 BWx5
T-bar rows 60×8 70×8 80×7
incline curls 27.5sx8 30sx6 27.5sx7
preachers 55×8 60×6 55×8
overall: 7/10
ehhh.
September 27, 2007 at 10:05 pm
shoulders/abs
warmup
bb press 95×8 105×8 115×7 (PR)
cleans 95×5 105×5 115×5 125×5 95×6
bent laterals 20sx8 22.5sx8 20sx8
HPRFs 40×10 30×10 30×10
shrugs 315×8 295×8 275×10
weighted crunches 65×30 75×20 85×14 (PR)
overall: 9/10
good day… getting much better at catching the clean properly and getting more comfortable with bb press.
September 29, 2007 at 3:23 pm
legz
warmup
squats 175×5 185×5 195×5 185×5 155×10
hack squats 70×8 90×8 110×8 (PR) +thingy
seated calves 110×15 120×15 120×12
standing calves 275×15 295×15 315×15 (PR)
leg extensions 200×8 210×8 210×8
SLDL 135×8 155×8 185×8 (PR)
leg press 270×8 320×8 320×8
overall: 9.5/10
definitely an awesome day… my form on squats finally ****ing felt right for the first time in a while. last week the numbers look similar but had a spot for some of those reps so this week definitely went up. pretty ****ing excited. tried front squats buttttt no, could NOT get the grip right with hands under bar and with the crossed arms it hurt my shoulders like a bitch and i couldn’t balance the bar very well so i’ll work on it more when i do cleans.
October 1, 2007 at 9:07 pm
chest/triceps
warmup
flat db bp 75sx6 70sx7 70sx6 (PR)
incline db bp 60sx8 (PR) 55sx8 55sx6
incline db flyes 30sx8 30sx7 27.5sx8
weighted dips 45×6 40×6 35×6
pushdowns 144×8 (PR) 132×9 132×8
cable x-overs 50×12 50×10 50×10
overall: 9/10
good stuff. db bp felt wobbly today for some reason so i’ll need to work on that next time because i’m sure i could put some more weight up if i steady it out. still pissed about dips but oh well i guess it’s a bit too much to ask to go up in presses and dips in the same workout haha.
October 2, 2007 at 5:20 pm
back/biceptz
warmup
deadlifts 315×1 (PR) 295×2 275×5 275×4
PG PUs 0×10 10×8 25×6 (PR)
WG PUs -15×8 -15×8 -25×10
t-bar rows 70×8 80×8 80×8
seated incline curls 27.5sx9 32.5sx6 (PR) 30sx7
bb curls 60×6 60×6 60×6
overall: 10/10
um….**** yea?! 315 felt GOOD going up… felt like i could have tossed 5 lbs more on for sure. definitely feels good to finally pull 315… was hoping it was the cold and other minor things that were holding me back and it seems so. weighted pullups felt tight too… pretty tough to keep from wobbling but i’ll get there. ****ing dope day!
October 2, 2007 at 6:43 pm
dude what are pg pull-ups? And damn, i wish we had 27.5s and 32.5lb dbs…well really 37.5s but still that’s tight….delete this if you don’t want me posting in here.
October 4, 2007 at 8:15 pm
shoulders
warmup
shoulder press 105×8 105×7 95×8
bent lateral raises 22.5sx8 25sx8 25sx7
incline db bp 50sx8 55sx8 55sx8
HPRFs 30×10 30×10 30×10
shrugs 315×6 295×8 295×9
side bends 50×12 60×12 70×12
overall: 9/10
eh no spotter so i went conservative on shoulder press. felt like saving my legs for squats so no cleans and i felt like doing incline db bp… so i did.
October 6, 2007 at 12:29 pm
legz
warmup
squats 205×6 (PR) 205×4 195×5 185×6 155×8atg
hack squats 90×8 100×8 100×8 +thingy <PR>
SLDL 185×8 185×8 185×8 <PR>
standing calf 275×12 295×12 295×12
leg extensions 180×10 180×8 180×8 +thingy
overall: 9.5/10
. fun shit.
short and sweet. finally a ****in squat PR jesus… gym being at like 80 degrees added a nice element of difficulty today
October 8, 2007 at 2:19 pm
chest/triceps
warmup
flat db bp 75sx6 70sx7 70sx6 65sx6
incline db bp 60sx6 55sx7 55sx6
weighted dips 35×8 35×8 35×7
machine flyes 100×8 100×8 95×8
pushdowns 144×9 (PR) 144×7 132×7
cable x-overs 50×10 50×10 50×10
overall: 8/10
i ****ed up getting the 75s up sooo bad and burnt way too much energy before i even started so that was gay. nothin else.
October 9, 2007 at 8:08 pm
back/biceps
warmup
deadlifts 295×4 (PR) 285×4 275×5
WGPUs 0×8 (PR) -15×8 -15×8
seated cable rows 135×8 135×8 150×8 (PR)
bent bb rows 100×10 115×10 135×8 (PR)
seated incline curls 30sx8 32.5sx8 35sx6 (PR)
preacher curls 60×8 (PR) 60×6 55×7
overall: 10/10
holy shit i didn’t know that was a PR on everything… **** yea?! haha. my shoulder was rolling out of the socket on WGPUs so i had to kick it down obviously a lot for it to stop… felt shitty.
October 12, 2007 at 6:16 pm
shoulders
did them at the gym at my appartment forgot the numbers but mostly different exercises anyway.
October 12, 2007 at 6:21 pm
legs
warmup
squats 210×5 210×5 205×5 195×5 <PR> 145×8atg
SLDL 175×8 195×8 (PR) 175×8
leg press 270×8 270×8 290×8
standing calves 275×15 295×12 295×12
side bends 80×10 85×8 85×8
overall: 9/10
fairly happy with the squats.. got a volume PR so thats tight. i had a guy working in on squats who was more likely than not tweaking out on crack so he was getting annoying DURING the lift trying to spot me so i feel like i could have done a rep more or so on a couple of those sets had i been able to focus better. got a really nice mind+muscle connection with my calves today again… good feeling.
October 17, 2007 at 6:23 pm
chest/triceps
did it at the gym at my place… i hate the dbs there… intensely gay.
October 17, 2007 at 6:33 pm
back/biceps
warmup
deadlifts 320×1 (PR) 275×5 275×5 225×5sumo
db rows 80sx8 70sx8
seated cable rows 150×8 135×10
t-bar rows 55×8 65×8 75×8 +thing
PGPUs bwx7 bwx7
seated incline curls 30sx8 30sx8 30sx7
preacher curls 60×7 55×7 45×9 +thingy
overall: 8/10
yay for deadlift PR other than that nothing special… been a long week so just felt good to be back in a real gym. oh and my shoulder is being a bitch today… it feels like a tendon is swollen or something cause it keeps clicking up in there… shoulder day = doubtful
October 20, 2007 at 6:09 pm
legs
warmup
squats 185×10 195×5 195×6 145×10atg
SLDL 185×8 205×8 215×6
leg press machine 175×8 205×8 205×10
standing calf 275×12 315×12 335×8
warmup
flat db bp 65sx9 65sx7 65sx7
overall: 8/10
ugh was exhausted in the gym today… that’s all.
October 22, 2007 at 2:38 pm
chest/tris
warmup
flat db bp 75sx8 (PR) 75sx6 70sx8 70sx5
incline db bp 60sx6 55sx6 50sx8
cable x-overs 60×10 60×10 60×8 60×8
weighted dips +35×11 +45×8 +45×6
pushdowns 144×10 (PR) 156×6 144×6
machine flyes
overall: 10/10
had no idea i got a PR on flat bp today… that’s pretty kick ass.
October 23, 2007 at 12:07 pm
back/bis
warmup
deadlifts 325×1 (PR) 285×5 285×4 225×7
seated cable rows 150×8 150×8 135×9 <PR>
t-bar rows 75×8 75×8 75×8 +thing
WGPUs -5×8 -5×8 -15×10
seated incline curls 32.5sx7 35sx5 30sx6
preacher curls 60×9 (PR) 60×8 60×8 +thing
overall: 9.9/10
definitely felt great getting 325 up… i WANTED to do the 1 6 1 6 thing or whatever and read that your 2nd 1RM attempt should go up but yea no… failed the 330 attempt after the 285×5 but hey whatever… guess it just doesn’t work for me. great feel today… can’t wait for the soreness tomorrow
October 30, 2007 at 1:24 pm
ha…you’re such a powerlifter at heart. Way to go on the deads though man…285×5 is still pretty damn impressive. What kind of grip do you use on the cable rows?
November 1, 2007 at 12:07 pm
shoulders
warmup?
cleans 135×5 155×2 165×1
butterfly laterals 20sx10 20sx9 20sx8
lying laterals 15sx9 15sx7 12.5sx9
incline bb bp 105×10 105×8 105×8
military press 50sx5 45sx5 45sx5 (lol)
db shrugs 80sx8 80sx8 80sx8
overall: 9/10
awesome feel with the butterfly and lying laterals… they raped my military press but oh well really hoping to get a nice burn tomorrow. db shrugs i went light and did some extended holding at peak contraction. been a while since i’ve done cleans so just getting back into the swing of things.
November 4, 2007 at 6:31 pm
legs/abs
warmup
ATG squats 155×8 155×8 155×8 155×8
seated calves 110×10 110×10 110×10
standing calves 275×12 275×12 275×12
leg extensions 180×8 180×8 180×8
oblique crunch 80×10 85×8 80×8
weighted crunches 60×20 60×20
overall: 8/10
ehhh nothing special… ATGs felt good… especially when working in with clowns doing 1/4 squats who were asking me all kinds of questions about how i was doing it and then proceeded to do it 1/4 even after i told them haha.
November 5, 2007 at 6:56 pm
chest/tris
warmup
incline bb bp 125×8 135×6 125×8 (PR)
flat db bp 60sx8 60sx8 60sx7
weighted dips +45×8 +45×9 (PR) +45×7
incline db flyes 30sx10 30sx8 30sx8
pushdowns 156×6 144×9 144×8
overall: 9/10
wow thats a pretty big jump on incline bb bp imo… i’m happy with it at least. feels good to be back to that exercise… i’ve missed it
November 6, 2007 at 11:36 am
back/bis
warmup
cleans 155×2 115×10 115×10 (practice)
deadlifts 225×5 225×5 225×5 (practice)
seated cable rows 150×8 165×6 (PR) 150×8 <PR>
t-bar rows 70×8 70×8 70×8
WGPUs -5×8 -15×8 -15×8
seated incline curls 32.5sx6 30sx6 30sx6
preacher curls 55×8 55×6 45×8
overall: 7/10
eh nothing special… felt 0 mind-muscle connection with my bis today for some reason and i think it shows. spent a lot of effort checking to make sure my form was good on all back lifts today.
November 8, 2007 at 7:05 pm
shoulders
warmup
hang clean n press 115×5 125×5 125×5
butterfly laterals 20sx12 22.5sx8 20sx8
lying side laterals 15sx8 12.5sx8 12.5sx8
incline bb bp 105×12 105×10 105×8
front raises 25sx8 25sx8 25sx8
db shrugs 85sx10 85sx8 100sx6
overall: 8/10
god damn my wrist burned like hell during hang clean and presses… i stopped short on sets of it… wow. not too great of feel today… story of this month.
November 9, 2007 at 7:24 pm
legs/abs
warmup
ATG squats 145×10 155×8 165×6 165×6
seated calves 110×10 130×8 130×8
leg extensions 180×10 180×8 180×8
standing calves 275×12 315×10 365×8
oblique crunch 45×15 45×15 45×10
weighted crunches 60×20 70×20 70×15
overall: 5/10
whatever
November 12, 2007 at 2:48 pm
you and you’re f’ing front raises…you’re killing me. Nice jump on your inclines bro…incline db and bb are where it’s at.
waaaiiit…are you using legs when you clean and press for the press portion cuz if you aren’t then shiit man nice.
January 20, 2008 at 3:13 pm
wowww its been a long time… what can i say… classes picked up for finals and the like… no time during the holidays and opening week of classes is just as bad as finals. i got a pretty insane schedule this semester so it’s going to be tough staying diligent but i feel like crap after having lost some mass and a decent amount of strength.
we’ll see if i can get the ball rolling again and break that evasive 150 barrier for once.
January 20, 2008 at 3:17 pm
back/biceps
cleans 95×5 115×5 135×5 145×4 135×6
WG PUs BWx10 BWx7 BWx5
seated cable rows 135×7 120×8 120×9
T-bar rows 45×8 55×7 45×10
hammer curls 25×6 22.5×6 20×6
preacher curls 35×8 45×8 45×8
i’m not even going to rate this because i’m just building strength and shit again. whatever "really depressing" equates to out of 10 is what it would be anyway. so much strength lost. *sigh*
January 24, 2008 at 10:33 am
duuuuuude good to see that your back in the gym.
January 24, 2008 at 8:18 pm
aw yea baby… too bad i have to do leg / chest day at the gym at my place and can only spend 2 solid days at the school gym but hey whatever… better than nothing. even if i don’t have my strength back my body has whipped back into form pretty ****ing fast… i guess all that talk of muscle cells remaining stretched and returning quickly (or whatever) is somewhat true. arms/chest/abs/back/legs were kinda lacking that pop-out look to them while i was away but now its coming back quickly. kick ass!
January 24, 2008 at 8:25 pm
legs!
smith squats 115×5 135×8 145×8 155×6
leg extensions 135×10 135×10 150×8 (static on fail)
leg curls 135×8 135×8
lunges +50×8 +50×8
calf raises 280×10 240×10 260×10 (static on fail)
yea okay so i didn’t do much volume but whatever… i have an exam tomorrow don’t judge. need to figure out whether i want to keep doing leg day here or at the school gym since variety and equipment is not so hot here. regardless need a better routine.
legs feel stable on squats… just need to get a bit of explosiveness back and i should be able to put the weight back on quickly.
February 1, 2008 at 8:01 pm
chest/tris
db incline 50sx8 55sx6 55sx8
db flat 50sx8 50sx8 50sx6
cable flyes 60×8 60×8 60×8
*rope pushdown 80×8 80×8 80×8
*1-hand pushdown 30×10 30×8 30×6
*=superset
bitches i’m sick so don’t start… hence the week break from the week on after a week of being sick! good ****ing times!
February 2, 2008 at 8:39 pm
back/bis
cleans 115×5 135×5 145×5 145×3.5
deadlifts 225×5 255×5 275×4
WGPUs bwx9 bwx6 bwx4
seated cable rows 120×12 135×8 120×8
seated incline curls 25×6 ~
~ = busted the **** out of my finger, forced to stop
so yea i don’t know exactly how but jacked my finger and it started gushing blood so i just left… fun having the chic at the gym wash my hands off tho haha. getting strength back but i can still notice my biceps fatigue very easily and its hard to work my back as much as i know i can since bis are failing first. also i can tell i’ve lost a lot of strength in hammies since that is now seemingly my bottleneck for deadlifts instead of lower back.
February 9, 2008 at 5:39 am
shouldurz
military press 30sx5 45sx8 50sx8 45sx7
WG upright rows 95×8 95×8 95×8
bent rear flyes 20×8 20×8 20×8
front raises 30×8 25×8 20×8
lateral raises something
overall: 7/10
felt good to get shoulders going again… uprights felt absolutely amazing.
February 12, 2008 at 6:26 pm
back/bis
did some stuff don’t remember much…
deads 225×5 255×5 275×4 275×3
weighted WG PUs 0×8 +10×6 +10×4
other stuff…
it was good tho: 8/10
February 24, 2008 at 5:39 pm
aight i’ve been in the gym so no worries about that but i’m stopping with taking logs for a bit. i honestly don’t feel like trying to remember and i’m changing what i do nearly every other work-out so yea. i’ll start back up when i really hammer down a set schedule.
April 3, 2008 at 7:58 pm
just an update… i’ve been in the gym and things have been going great. probably more importantly (for myself at least) i’ve been consuming a lot of calories while keeping those foods healthy and it seems like its really been paying off for me. weigh-in day is saturday and i think there’s a good chance i’m going to hit my all-time high in weight. my body fat is still as low as ever as well.
down to specifics.
i’ve been trying new things on chest that have really lead to noticeable results. primarily i’ve been trying to do an additional set to what i normally do and i’ve also only been taking the weights down until my upper arms are slightly below parallel. this latter tweak has led to a greater soreness and feel in my chest than i’ve ever had during an exercise.
for shoulders i’ve been doing much larger volumes than ever before and i have as well brought a greater level of mental intensity. although i’ve been toning down frontal delt work, i haven’t had much trouble now or in the past building this area and have instead allotted this time to medial delts which have been growing nicely.
finally my knee has recovered to the point where i’ve started up leg workouts for 2 weeks now and have had minimal irritation resulting from the workouts. can’t wait to regain the mass i had in my legs and push that bodyweight to new heights!
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