deltpecx’s BodyBlog

Biceps, Triceps and Abs

Standing Barbell Curls 

65×10 (wu), 95×10, 115×6, 64, 105×6

I decided to change up the order this week just to see what I could do on this one if I put it first.

Standing Preacher Curls

85×10, 95×7, 6, 55×10 for 2 sets with a wide grip.

On the last two sets I changed my hand position to the wider grip on the easy curl bar.  It hit the bicep a bit difeerently so I’ll add it in next time, slowly adding weight.

DB Curls

40×8, 45×6, 40×6

I hadn’t done these in awhile, it looks as if my numbers might have dropped.  Anyway they felt good.

DB Concentration Curl   

 25×10, 30×8,8

French Curls

70×12, 80×10, 90×9,5 pr

I hadn’t done these for a few weeks. I was happy with the pr of 90’s. I love this exercise!

Rope Extensions (end station)

60×8,8,6,6

One Arm Pull Down

50×10, 55×8,8

Seated Dip Mach. Pressdowns

 330×8,10,9

I love this piece of equipment. 330# is the stack on this machine. 

Standing Rope Crunch (end station)

80×15,15,15

Roman Chair Crunch (weighted)

Bwx15, Bw+10×15, BW+25×12

I supersetted the two ab exercises.  This is the first time in awhile that I added weight to the RC Crunches.     

Overall a good workout.

Quads

Leg Press

135×12, 315×12, 495×10, 585×10

I stopped after 585lbs as my knees were starting to bother me.

Squat press

315×12, 495×10, 585×10, 675×10 for 2 sets.

These didn’t bother my kness.  I’m very happy about that!

Squat Machine with curved platform (weight is #of the plates )

4px10, 6px10, 6p+2 25sx10

Smith Mach Squats

135×10, 10,10 This was a test to see how my knees felt, they passed the test.

Leg Exten. (One Leg)

50×10, 60×10, 70×1

I then road the stationary bike for 15 mins. to pump my legs and work my knees.

It had been ten days since I worked my quads directly.  I was going to through in a quad workout in the middle of last week but my knees were still bothering me.  I think the ten days rest helped. Overall my knees felt fine after the workout. 

Once again I had a week of killer workouts.  My body is fried and exhausted.  My back today feels sore and big.   I need two days rest. 

My shoulders were fried all week from Monday’s workout.  I thought I might have messed them up bad but today they’re feeling much better. 

My knees are still bothering me a bit but not as bad as last week.  So I am looking forward to Monday’s quad workout.  It will be 10 days since I did a quad workout.  I’ll just have to be careful and go by how they feel.  It seems whenever I start to push heavier weight some joint starts to act up. 

Pecs and Traps

Hammer Strength Wide Press

45×15 (wu), 90×12, 135×10, x8, x8

I usually start with Smith Mach. BP but it was in use.  It was a good change up.

Incline BP

95×10, 135×10, 165×8, 170×5, x5

I like how my weight is increasing.  I have down more weight than this in the past but since my training partner is out of action,(no spotter) I have gone back to square one on this lift. 

Flat BP (freeweight)

135×7, for 2 sets. I did this to see how it would feel in my shoulders, still fried from Mondays WO, and for a pump.  Well, it wasn’t all that good. 

DB Pullovers

80×10 for 3 sets

BB Shrugs

225×10(wu), 315×10(wu), 405×7, 425×7, 445×3

Not bad. Next week I’l try to get  few more reps at 425 lbs.  No gription problems today. 

Back Shrugs

315×10, 365×7,x8

Free Motion Shrugs

200×10, x10, x8

Y’s

20×10 for 3 sets  These really hit the trap down between the shoulder blades.  It was fun to put them back into the WO.

Back and Calves 

Assissted Pull Ups

100×10 for 3 sets

BB Row

135×10, 205×10, 225×10, 245×8

I was happy I could do 245lbs again.  No strain or tweaking in the knees.

DB Rows

110x 10, 110×8 for 2 sets

I think this is my work weight on this exercise.  Next time I’ll try 120 lbs.

Stiff Arm Puldown (End Station)

60×10, 65×8, x8

This exercise really causes me to use my abs for stabilizing.

Reverse Lat Pullddown

140×10, 150×10, 160×7

I love this exercise.  It really hits my back hard. 

Leg Press Calf Raise

315×15, 405x.12, 495×10, x10

Standing Calf Raise

535x 10, 580×10 for 3 sets

The stack only goes up to 495 lbs. So I add plates onto it.

Biceps, Triceps and Abs

Standing Preacher Curl

55×10, 95×10, 105×8, 110×6

BBCurl

95×7, 105×5, 110×5,x3

DB Hammer Curls

40×8, 45×7,50×5

Cable Curl (One Arm)

40×10, 45×8, 50×8, 60×8

Close Grip Press (Smith Mach.)

95×12, 135×10, 185×10, x8, x8

Cable Pushdown

150x 10 for 2 sets, 150×12

Rope Pulldown

60×7, 55×10, x6

One Arm Pushdown(End Station)

30×30x8, 30×10, x10

This station has a strap that goes straight up and over to the grip. More direct weight than the other stations with multiple pulleys.

Incline Crunch

BWx20, x12, x13

Standing Rope Crunch (End Station)

60×15, 70×15, 80×12

Delts and Hams

Stnding Military Press

95×10, 105×10, 115×9, 120×4

Hammer Strength Behind neck Press

45×10, 70×9x10, 75×10x8

Seated Lateral Raise

20×10 3 sets

Rear Lateral Raise

50×10 3 sets

Leaning Lateral Raise (One Arm)

30×8, 35×8, 40×8

These fried my delts.  PR at 40lbs

SLDL

135×8, 185×8, 225×7, 245×6

This is all I did as my kees were still bothering me.