m3ntAl’s BodyBlog

Warm up: Leg press 170 x15, Front Squats bar x25

Squats:
135×12
225×6
275×5
295×5
315×5
325×5
225×20(pretty easy)

Lying leg curls:
110×12
130×10
140×8

Front delt raises:
22lb 2×10
27lb x8
32lb x8

Side lat raises:
22lb 4×8
SUPERSET
Bent over side lat cable raises:
30lb x10
35lb 2×8
40lb x6

Situps to failure x35

DB Shruggs:
53lbrs x12
60lbrs 2×12

Last day of my M-stack cycle. I wanted it to go out with a bang. Hami’s still a bit sore from yesterday’s deads. Still managed to push squats and a few sets of lying leg curls. No shoulder press’ today. right shoulder acting up. same shiet my left shoulder was doing a few months back. Squats were done on a smith since there is no more squat rack at the gym. f*cking sucks. I need to get to a REAL gym. Passion and motivation was today’s lesson.

Deads:
warm up w/135 x12, 225×5
85% 1RM
275 4×5 (easy)
285 x5

BOR’s:
warm up w/135 x12
185 4×8

T-bar rows:
2 plates x10
2 plates + 25lbs x10
2 plates + 35lbs x10
3 plates x10

GM’s:
bar x12
65lb x12
85lb x12
95lb x12

Hammers:
37lbr’s 2×10
42lbr’s 2×8

It was a good day today. 85% of my 1RM on deads was 272, but I bumped it up a bit to 275 then added 10lbs on the last set for shiets and giggles. It seemed pretty f*cking easy after the 2nd set. I was flying through every set after that. This was my first time doing GM’s the CORRECT WAY. I may have a problem with this since there is no more squat rack at the gym I’m at. Don’t know what happened to it. It like grew legs and f*cking walked out. Balls and a bad attitude was the key for today’s session.

Will we let it die? NEVER!!!

Nothing special today. Just some cardio. 30 minutes on the treadmill = 2.40 miles, then 15 minutes on the stationary bike = 5.45 miles. Feel great. Then I did some situps, 3×20. Ate some chicken soup for shiets and giggles and I’m getting ready to f*ck up some chicken wings and a chicken breast…mmmmmm breast.

Flat bench press: warmed up w/155×12, 205×7
215×5
225×5
225×4
230×5
235×4

Incline bench:
155×10
165×8
195×6
205×4

Lying across face tricep ext:
27lb DB’s 3×10

Pushdowns:
100lbs 4×10

Overhead DB two arm tri ext:
53lbr 2x to failure

Crunches: 3×30

F*ck. Ok chest day. I can’t expect more since I took a de-load week last week from this. On that one set of 225×4, don’t know what the hell happened there. After the 4th rep, I knew that I was not going to be able to push the last rep. I need to quit thinking like that during the set. f*ck, f*ck, f*ck. I was happy for a minute pushing that 235 for 4 reps. Props to my spotter. Spotter’s are important and I have just come to realize that. Not as far as form the safety perspective, but from a motivational one. I need to dig deep inside and look for that motivation I once had for benching.

SLDL:
135 3×10

Lying leg curls:
110×10
120×10
130 2×8
140×7
150×5

Leg ext:
110×12
120×10
130×10
140×8
150×8
160×8
170×7

Hammers:
42lb DB’s 2×10
47lbr’s 2×8

Barbell Calf raises:
135×12
185 3×12

Concentration curls:
27lb DB’s 1×8, 1×6
32lbr’s 1×7, 1×5

Wrist curls: 7-8 sets

Sit ups:
3×25
with 25lb plate on chest x18

Lower back started to hurt on the SLDL’s so I had to stop on the 3rd set. Good workout overall. FOrarms got a good pump from the wrst curls. I forget how many sets I did on them. Each set consisted of about 10 reps. Did some bicep work today as well. I was never able to curl the 47lbr’s which is a BIG accomplishment for me.

Military Barbell press: 95×10, 115 2×8, 120 2×6

Front delt raises: 27lb db’s 3×8

Side lat db raises: 22lbrs 4×10

Bent over side lat cable raises: 30×10, 35×8, 40 2×6

Jogged for about 25 minutes = 2.15 miles. Haven’t done that in a loooong while. I feel great now after that run. Stress free, a load off of my shoulders and ready to kick some @ss.

Deads: warmed up with 155×8, 225×6, 80% 260 5×5

Squat: warm up w/ 205×8, 225×6, 80% 265 4×5

Abs 15 minutes which entailed crunches 2×30, leg raises 2×20, side bends w/37lb db 2×12

Good day today. Decided to do a push/pull type workout today. Did 80% of my 1RM on deads and 75% of my 1RM on squats.