m3ntAl’s BodyBlog

Warm up: pushups 1×12, flat bench press 145lb 1×8

Flat Bench press: 5×5; 175lbs, 205lbs, 215lbs, 225, 230

Incline Bench: 145lb 1×10, 175 1×8, 195 1×6, 205 1×5

Pec dec flys: 112lbs 1×8, 120lb 1×8, 127lb 1×7

Swiss ball crunches: 4×25

Man what a great fawking workout today. I maxed out today and I KNOW for a fact that it has been the 5×5 that my boy Eternal recommended. Thanks bro. Here’s how it went:

Flat Bench Press: WARMUP 135lb 1×10: 6×5 195lb, 200lb, 205, 210, 215, 235( I had a spotter on my last 3 sets)

Incline Bench: 135lb 1×12, 155lb 1×10, 165lb 1×8, 205lb 1×4

Bench Dips: 1×10 BW

Cable rope overhead tri ext: 50lb 2×10

DB Overhead tri ext: 22lb db 1×8, 27lb db 1×4

Swiss ball crunches: 3×25, 1×20

Leg Press: 160lb 1×8, 210 2×8

Squats: 225 1×6, 275×4, 295×4, 325×2

Stiff leg deads: 135lb 1×6, 145 1×5, 165×5

Lying leg curls: 130lb 1×6, 140×5, 150×4, 160×3

Leg ext: 150×6, 160×5, 170×5(rest pause at peak)

Calf raises: 135lb 1×10, 155 2×8

My shoulder injury is getting alot better since I’ve dropped the heavy weight. But I’m slowly adding the heavy weight back into my routine.

Seated DB Shoulder Press: 22lbr’s 1×15, 27lbr’s 2×12, 32lbr’s 1×10

DB Front delt raises: 17lbr’s 2×10, 22lbr’s 1×9

Side lat DB raises: 17lbr’s 3×10

Bent over side lat DB raises: 22lbr’s 2×8, 1×10

Barbell Curls: 65lb 1×10, 75lb 1×8, 80lb 1×7

DB Preacher curls: 27lb’rs 2×10, 32lb’rs 1×8

Hammer curls: 32lb’rs 2×9

Wrist curls: 17lb DB’s 2×25

Leg Raises: 3×25

Crunches on swiss ball: 3×20

Changed it up a little this week.

Barbell Rows: 95lb 1×12, 115lb 1×10, 125lb 1×8

Deadlifts: 205lb 1×8, 235lb 1×6, 255lb 1×5, 295lb 1×3

Lat pulldowns: 100lb 1×10, 110lb 1×8, 130 1×7, 120lb 1×7

Assisted pullups: 1×6, 1×4

Good Mornings: 135lb 2×8, 1×10

Warm up: 1×25 pushups

Bench Press: 195lb 5×5

Incline Bench: 135lb 1×12, 165lb 1×10, 185lb 1×10, 135lb 1×16(to failure)

Dips: 1×8, 1×6

Pushups: 1×15 (to failure)

Jogged for 7 minutes, a little over half a mile.

Crunches: 3×20

Leg raises: 1×25

Finally I was able to run to the local shop and get my animalpak and some protein. I kicked my ass today.

Warm up bench press 135lb 1×10

Bench press: 195 5×5

Leg ext: 120 1×10, 140 1×10, 150lb 1×10, 160lb 1×10

Leg curls: 100 1×12, 120 2×10, 140 1×10

Squats: 185 1×10, 225 1×8, 275 1×8

Incline bench: 155lb 1×10, 175lb 1×8, 185lb 1×8, 135lb 1×12(to failure)

Calf raises on smith machine: 135lb 2×12

warm up: Barbell Shoulder press: 45lb 1×20, Barbell curls: 1×15 

DB Shoulder press: 27lb’rs 2×8, 1×12

DB Front delt raises: 17lb DB’s 3×10

DB Side lat raises: 17lb DB’s 3×10

Bent over DB side lat raises: 17lb 1×12, 22lb 2×10

Tri pushdowns: 70lb 1×20, 80 1×15

One arm overhead tri ext: 22lb db 2×15

Tricep kickbacks: 22lb DB 2×8

Barbell overhead ext: 1×20

Barbell curls: 65lb 3×8

Hammer curls: 37lb db’s 1×8, 32lb db 1×12

DB Precher curls: 27lb db 3×8

Dips: 1×10

Damn! I ran out of my AnimalPak multi’s and my workout was just not the same. You might say it’s all in my head but I’d like to see you try going through a workout without them.

DEadlifts: 155lb 1×10, 225 1×6, 245 1×5, 275 1×2

Good Mornings: 135 2×8

Lat pulldowns: 100 1×10, 120 1×8, 130 1×8

Seated Rows: 100lb 1×15, 120 1×15, 150 1×15

One arm DB Rows: 47lb’rs 2×8, 1×6

Warm up: 135lb Bench 1×10, 1×15 pushups

Bench Press: 190lb 5×5

Incline bench: 145lb 1×10, 165 1×8, 175 1×8

Dips(emphasizing the chest) 1×8, 1×10

Pec dec fly’s: 95lb 1×10, 100lb 1×10, 105 1×8

Pushups: 1×10 (to failure)