m3ntAl’s BodyBlog

Flat Bench press:
145×10
165×8
185×8
205×7
215×6
225×5
230×4
240×3

Incline Bench:
135×15
155×12
175×9
195×7

I also did some other light work on triceps. I was not in the mood today. May be the weather. It’s nasty, rainy and dark here. I ran out of protein powder so I just chugged some egg beater egg whites and poured a bit of apple juice in it. It was not that bad.

Squats: 185×10, 225×8, 245×8, 275×6, 296×6, 305×5

Barbell Military press: 65lbx12, 85×12, 95 2×10

Front delt DB Raises: 17lbr’sx12, 22lbx12, 27lb 2×8

Side lat db raises: 17lbr’s x12, 22lbr’s 3×10

Seated bent over side lat db raises: 17lbr’s x10, 22lbr’s 2×8

Leg ext: 130×10, 140×8, 150×8

situps: 2×12

Leg raises: 2×20

Not much leg work I know. I’m a bit sore from the deads yesterday. I had to do legs today cause tomorrow is chest and friday I’m taking off. Rest assured the following week will have a kick @ss leg day.

Deadlifts: warm up with 185×10
225×8
245×8
275×6
285×5
295×4(easy)
300×2
305×1
310×1

Barbell Bent over rows:
135×8
145 2×8
155×7

T-bar rows 2 handed:
1 plate + 20lbs x12
2 plates x 10
2 plates + 20lbs x10
2 plates + 30lbs x8

Barbell Curls:
bar x12
65lb x10
75 x 8
85 x 6

Good chest day today. I was focused on form and pushing that weight. Listening to hatebreed/slipknot and Pantera got me in the mood.

Warmed up with 155lb x8, 205×7

Flat bench: 5×5

225 3×5, 230 2×5

Incline Bench:
145×12
155×10
185×8
205×5

Tricep pushdowns w/rope attachment: (Drop sets) 90×10, 85×10, 80×7, 75×7, 70×6, 65×8, 60×6

Reverse grip cable tri pushdowns 40lb’s (single arm) la(left arm) 2×7, ra(right arm) 2×9; overhand grip 45lb’s LA 2×10, RA 2×12

DB Overhead tri ext: 17lb’s LA 2×8, RA 2×10 back to back sets

Skull crushers: 65lb 3×7

Pushups to failure: x24

Don’t ask me why I did so many sets, I was just IN THE MOOD.

Flat bench:
135×10
165×8
185×7
205×6
225×5
230×4
235×3
240×3
245×3
215×6
195×7
170×8
155×8

Cable overhead tricep ext:
100lbx12
110 2×10
DROP SETS
95 x10
90×8
85×6

DB Standing curls: 27lbr’s x12, 32lbr’s x 8, 37lbr’s x7

Barbell curls: 21’s Just the bar

Situps: 1×12, 1×20, 1×15
Also did some situps, DB curls, Barbell curls and other tricep work. I felt the need to be productive today since I will be off the next 2 days. My wrist almost gave way on that 245 bench. I’m in need of some wrist straps. If anyone actually reads this, could you please tell me what’s the difference between wrist bands and wrist straps? Your answer(s) will be greatly appreciated.

Leg press: 170×15, 210×10

Squats: 185×12, 225×10, 245×8, 255×8, 275×6, 295×5, 315×5

Lying leg curls: 110×12, 120×10, 140×8

DB Lunges: 27lbr’s 3×6, 32lbr’s 2×6

Calf raises: 135lb x12, 155×12, 160×12
 

The Gods must be with me today. My wife calls and asks if I can pick her up during my lunch (mind you I workout during this time). The cool husband that I am I was like Umm sure. I picked her up and asked her if she could just drop me off at work so I can get some cardio in. she agreed. I get to work and I only have about 35 minutes, to get dressed and then stretch. treadmills were ALL occupied. I was like f*ck it, I’ll work my shoulders. One exercise after the other, I managed to complete my shoulder workout in 20 minutes.

Seated DB Press: 32lbr’s x12, 37lbr’s x10, 42lbr’s x7(same a-hole took my bench so I did last set standing)

Front Delt DB raises: 17lb x12, 22lb 2×12, 27lb x8

Side Lat db raises: 17lb x12, 22lb 2×10

Bent over side lat cable raises: 25lb 2×8, 30lb x7

My shoulders hurt so f*cking good that I will be feeling them tomorrow. This workout seriously took me only about 20 minutes with about 20second rests. No f*cking excuses.

Switched it up this week to shock the muscles. I normally do legs on Tuesday’s.

Deads: warmed up with 135×8; 225×8, 255×6, 275×5, 295×4, 305×2, 310×1<PR

Bent over barbell rows: 135×8, 145 2×8, 155×6

Lat pulldowns: 110×12, 120×10, 130×8, 150×5

Warm up 185lb 1×8

Flat Bench press: 5×5 225 2×5, 230 3×5(last rep was assisted)

Incline DB Press: 47lbr’s 2×10, 53lbr’s 2×8

Lying across face db tri ext: 22lbr’s 2×8, 27lbr’s 2×6

Overhead cable tri ext: 65lb 1×15, 80×12, 90×12, 100×12

Swiss ball crunches: 1×30, 1×35, with 25lb plate on chest x30

Pushups to failure: x20

Note: My strength was not all there today. Don’t know. I normally do not have a problem with the 230 but on that last rep I could not push it up. I’m on the 5×5 again so hopefully that will get me past that.

This morning I woke up early ass, like I do every MOnday-Friday, but today I woke up extra early due to the fact that I had to take my wife to work. Upon my return I went to lay down and noticed that there was a commercial of college girls getting drunk and going crazy and showing the whole world their b-day suit,(I know what you’re thinking but…no), I had fallen asleep with the tv on watching some old school Clint Eastwood flicks the night before. It was on mute so I just went straight to bed and set the alarm to wake me up in an hour from that time. Alarm goes off an hour later and I wake up and stretch, get up and start the shower and I go to get my towel and I happened to look at the tv on the same network stationg that the crazy, drunk college girls commercial was on. Behold, a preacher, speaking of the impurities of this world and how we are going to hell if we do not ask for forgiveness and all the other jazz that comes with that. Now, I thought to myself, wow, we live in a 2 sided world. First, this network shows college girls showing everything and going crazy, then we have a dude preaching about the impurities of this world. Now is this coincidental or what? That got me thinking about alot of things, but there was one thing that stuck to my mind. These people that walk around talking about how they need to loose weight and asking for a diet plan or workout plan so that can get on it, yet after speaking of such, they show up with a basket of fried food with a giant soda in one hand and a packaged twinkie in their mouth. Now tell me, how in the hell are you expecting to loose weight when you’re eating like that? It pisses me off to no end when I see this. And now that I think of it, the dude that I saw preaching of the impurities of this world was caught a few, if not several, years ago with a prostitute. Now, is the network sending some type of message to us or is it just degrading the preacher on tv? Who the f*ck knows. So you might be asking "where are you going with this?" This is a two sided world we live in. You hear about "i wanna do better in life" or "I want to eat healthier and loose weight" or " I need to be better at this or that" but yet you turn around and these same *******s that speak of doing the one is doing the total opposite. I’ve had enough. I’m going to go back to being the same @sshole I was before, yet I will be humble at the same time.