donjuandemarko’s BodyBlog

After recovering from the flu and back at university. All that stood before was the walking into the gym. My first week in the gym was quite successful. my lifts are going good so far. Incline dumbbell press 80 pounders, close bench pressed 140lbs on a 45lb bar, squat 250lbs on a 45lb bar, deadlifted  400lbs on a 45lb bar , shrugged the 100lbs dumbbells, one arm rowed the 100lbs dumbbells and did wide grip pull up with 50lbs attached to my body.

Things are looking good so far.

My wrist and my entire hand seemed to be injured due to  lifting out 160lbs on the bar for bench press. The weight felt like it was absorbed by my hand and  my nerves were affected or something. I was barely able to deadlift  and when I went to do one arm rows I couldn’t hold no more that 80lbs in my injured right hand. My grip was very loose, to tell the truth my bare fingers where holding the weight. This was a major setback in my training. I am icing down my hand when ever I get the chance.

I have decided not to use a weight belt to train for a while and I like the results . my legs and back are much sorer and I love it. The equipment in my new gym is quite difference by I am adapting quite nicely. I love the way my abs are are developing, training without a belt have its benefits.

Chest

I did 3 sets of light lateral to warm up my shoulders

Incline Db press

2 warm up sets

3 sets x 8 reps with 60lbs

attempted the 70s and failed hard.

Flat BB press

100lbs x 8 reps

150lbs x 8 reps

170lbs x 4 reps got a spot at certain points

Incline DB flyies

35lbs x 10 reps for 3 sets

I switched the order of my back exercises .

T-bar rows

100lbs x 8 reps

150lbs x 8 reps

200lbs x 8 reps

235lbs x 8 reps

Pull ups

3 sets for 8 reps

Snatch grip dead lifts

100lbs x 8 reps

150lbs x 8 reps

200lbs x 6 reps

300lbs x 6 reps

I did 6 sets of hanging leg raises at 10 reps a piece.

Squats

1 warm up set

100lbs x 8 reps

150lbs x 8 reps

200lbs x 8 reps

Legpress

210lbs x 8 reps

310lbs x 8 reps

360lbs x 6 reps

Leg curls

50lbs x 8 reps

60lbs x 8 reps

70lbs x 6 reps

Standing calf raises

200lbs x 12 reps for 4 sets (toe pointing in)

DB shoulder press

2 warm- up sets

3 sets of 8 reps with 50lbs in each hand

wide grip upright rows

50lbs x 8 reps

50lbs x 8 reps

60lbs x 8 reps

1 hand lateral raises

10lbs x 10 reps

20lbs x 8 reps

10lbs x 10 reps

DB shrugs

60lbs x 10 reps

75lbs x 10 reps

80lbs x 10 reps

CGBP

2 warm-upsets

100lbs x 10 reps

100lbs x 10 reps

100lbs x 8 reps

Barbell curls

50lbs x 8 reps

70lbs x 8 reps

90lbs x 6 reps

100lbs x 1 rep

My favorite day of training, my back, I don’t really care about my chest that much. Not only because its my weakest body part, but I hate training chest.

I decided to use dumbbells for my chest workouts for a while. I think it is better for me , since I have a very noticeable length difference in arms.

Flat Db press

1 warm- up set

50lbs x 8 reps

60lbs x 8 reps

80lbs x 6 reps

80lbs x 6 reps

incline Db press

60lbs x 8 reps for 4 sets

incline Db flyes

35lbs x 10 reps

35lbs x 10 reps

35lbs x 10 reps

50lbs x 10 reps

Deadlifts

100lbs x 6 reps

200lbs x 6 reps

320lbs x 6 reps

350lbs x 4 reps

I could have achieved 6 reps but I was motivated enough to do it.

T-bar rows

100lbs x 8 reps

150lbs x 8 reps

200lbs x 8 reps

250lbs x 6 reps

BW pull-ups

4 sets of 8 reps

and I did 3 sets of calves raises.

Squats - with a board under my heel
2 warm up sets

120lbs x 8 reps

140lbs x 8 reps

180lbs x 8 reps

I was burned out on the last set. I squatted even deeper today and it felt great.

Leg press - heel low on the sled
110lbs x 8 reps

210lbs x 8 reps

310lbs x 8 reps

I was winded and breathing very deep.

Leg curls

25lbs x 8 reps

50lbs x 8 reps

60lbs x 8 reps

50lbs x 8 reps

Calf raises

I did a couple sets till I was tired and left the gym.

Seated Lateral Raises

3 sets x 10lbs for 10 reps ( used both hands )

seated dumbell press

20lbs x 10 reps

35lbs x 8 reps

50lbs x 8 reps

50lbs x 8 reps

Standing lateral Raises

3 sets x 20lbs x 8 - 10 reps

I learned to do power cleans today , I form isn’t perfect but it will be in time.

Power Cleans

3 sets x 20lbs for 10 reps

Dumbbell Shrugs

60lbs x 12 reps

75lbs x 12 reps

80lbs x 12 reps

Triceps

Reverse bench press

2 sets x 50lbs for 8 reps

Close-grip Bench press

100lbs x 6 reps

110lbs x 6 reps

120lbs x 6 reps

Lying Triceps extensions

50lbs x 8 reps

60lbs x 8 reps

70lbs x 8 reps

Biceps

DB curls (both hands)

20lbs x 10 reps

35lbs x 8 reps

50lbs x 6 reps

35lbs x 8 reps

Cable curls (both hands)

75lbs x 10 reps

100lbs x 10 reps

100lbs x 10 reps

Forearm

wrist curls

20lbs x 15 reps

20lbs x 15 reps

20lbs x 20 reps

20lbs x 20 reps

Reverse wrist curls

10 lbs x 20 reps

10lbs x 20 reps

10lbs x 20 reps

I had a good workout , today. I hope that my stubborn arms and shoulders begin to grow. One day I will be able to do a most muscular pose.

Flat Bench Press

2 warm- up sets

100lbs x 8 reps

120lbs x 8 reps

150lbs x 6 reps

170lbs x 4 reps with spot

170lbs x 3 reps with spot

I’m struck at 170lbs for now

Incline Db press

35lbs x 8 reps

50lbs x 8 reps

60lbs x 6 reps

Flat Db flies

4 sets x 20lbs for 10 reps

Back

Deadlifts

100lbs x 6 reps

200lbs x 6 reps

320lbs x 6 reps

340lbs x 4 reps

I could have done 6 reps but I;m taking my time.

T-bar rows - wide grip
100lbs x 8 reps

150lbs x 8 reps

200lbs x 8 reps

235lbs x 6 reps

One arm Db rows

60lbs x 8 reps

80lbs x 6 reps

100lbs x 6 reps

100lbs x 6 reps

Wide-grip pull- ups

3 sets  of 6 reps

In each of my Barbell lifts in this exercise I used a 45lb bar so do the maths. This guy is definitely getting stronger. One day day when I start using supps I wonder how much stronger I will get.