s1nsp4wn’s BodyBlog

Squats

155, 205, 255×10

Leg Ext

105, 120, 135×10

Lunges 3×10

Single Leg Ext

90, 105, 120×10

30 Pushups 30 Crunches

Treadmill 3.5 1 min, 4.0 1 min, 4.5, 4 min., 5.0 1 min., 5.5 3 mins. (Alt between 4.5 and 5.5) for a shitty mile time over 12 min.

Inclin Bar Press

145, 155, 165×10

175×7 (didn’t wanna embarrass myself, but I could have finished in retrospect)

185×6

Flat Dumb Press

50, 55, 60×10

Dumb Flyes

15, 20, 25×10

Close Grip Bench

95, 105, 115×10 (did these really really close, so it felt different)

Pushdowns

100, 110, 120×10 (kinda felt burnt after the close grips, but I did fine)

Skullcrushers

15, 20, 25×10* (rough)

10 min Jog (3.5 1 min, 4.0 1 min, 4.5 1 min, 5.0 1 min, 5.5 6 min)

Mil Presses (front) 95, 105, 115×10

Lat Dumb. Raises 15, 20, 25×10

Shrugs 50, 60, 70, 80×10

Elliptical 10 minutes at Level 4

Pull Ups (Asstd) 60, 75, 90×5

Chin Ups (Asstd) 150, 3 sets of 10

Deadlifts 105, 145, 185×10

Pull Downs - Machine 140, 180, 200×10

Back Ext - Machine 100×3x20

Dumb Rows 40, 45, 50×10

Ab Turns and Good Mornings with Barbell 3×20

And after extreme slackage on my end due mostly to being sick for two months straight, I’m back on the winning track….at least for the next 3 months anyways.  I’ll be going back to school FT starting end of August so I wanna get as big as possible over the next three months while keeping the bodyfat low.

Just a reminder to myself (Cus I’m starting over totally):

Squats -  135, 195, 235×10

Leg Ext - 90, 105, 120, 135×10

Single Leg Ext - 75, 90, 105×10, but shaky

Lunges with Bodyweight 3×10

Did 10 reps of dips 3 times between Leg Ext and Lunges

Walked at 3.5 speed for 10 minutes raising incline 1 every minute (started with 4 ended on 10 before the new fancy schmancy treadmill decided I was working to hard at 180bpm).