timb’s BodyBlog

Wide Grip Pulldowns 15/160 12/180 12/190 15/200 15/170
BB Row 15/135 12/165 12/185 12/205 15/175
Long Cable Row 15/160 12/180 12/190 15/170
VBar Pulldown 12/130 12/140 15/120
OA DB Row 12/65 12/70 12/75
Stiff Leg Deadlifts 8/95 8/95 8/95

Good pump.  Pretty good weights.  Except on the deadlifts, went light on them because low back has been really achy last week or so.  Also got lazy and skipped cardio tonight.  Need to start back doing cardio at lunch break, but have been too busy lately.

Bench Press 15/135 12/185 12/225 12/245 11/265 8/285 12/240
Incline BB Press 15/155 12/175 12/195 11/215 14/185
DB Flyes 15/55 12/65 12/70 15/60
Hammerstrength Decline BP 15/140 12/160 15/180
Seated Flye Machine 12/130 12/140 15/130
Treadmill 15 minutes

Great pump.  Still going light for shoulder.  Pretty good reps at weights used though.  And best of all didn’t seem to have any shoulder pain.  Thighs a little sore today.

Really rushed.  In gym late…  Work really busy right now.  Just went light and fast for a quick pump. 

Leg Press 15/90 15/180 15/270 15/360 20/450
Hack Squats 15/100 15/120 15/140
Leg Extension 20/90 20/100 20/80
Lying Leg Curl 15/60 15/80 15/90
Seated Leg Curl 15/195 15/195

Great pump.  Did entire workout in like 50 minutes.

Out of town, but found a gym to train at…

11/23
Bench Press 15/135 12/185 12/225 9/275 3/315 10/260
Incline BB BP 15/155 12/185 9+1F/215 15/180
DB Flyes 15/55 12/65 10/75
Decline BB BP 15/155 12/185 12/195
Seated Flye Machine 15/120 15/140
Treadmill 15 minutes

11/24
Wide Grip Pulldown 15/150 12/170 12/180 12/190 15/160
BB Row 15/135 12/165 12/185 10/205 15/175
Long Cable Row 15/140 12/160 12/170 12/180
VBar Pulldown 12/120 12/120
Dumbbell Row 12/65 12/65
Hyperextensions 2 sets 8 reps
Treadmill 10 minutes

11/25 (Back at home)
BB Curl 15/65 12/85 12/105 12/115 11/125 15/95
Scott Curl 15/75 12/90 8/100 12/85
Reverse Curl 12/70 12/75 12/75
Alt. DB Curl 24/50 20/55 24/45
BB Wrist Curl 12/60 12/60 12/60
BB Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 15 minutes

Out of town, but found a gym to train at…

11/23
Bench Press 15/135 12/185 12/225 9/275 3/315 10/260
Incline BB BP 15/155 12/185 9+1F/215 15/180
DB Flyes 15/55 12/65 10/75
Decline BB BP 15/155 12/185 12/195
Seated Flye Machine 15/120 15/140
Treadmill 15 minutes

11/24
Wide Grip Pulldown 15/150 12/170 12/180 12/190 15/160
BB Row 15/135 12/165 12/185 10/205 15/175
Long Cable Row 15/140 12/160 12/170 12/180
VBar Pulldown 12/120 12/120
Dumbbell Row 12/65 12/65
Hyperextensions 2 sets 8 reps
Treadmill 10 minutes

11/25 (Back at home)
BB Curl 15/65 12/85 12/105 12/115 11/125 15/95
Scott Curl 15/75 12/90 8/100 12/85
Reverse Curl 12/70 12/75 12/75
Alt. DB Curl 24/50 20/55 24/45
BB Wrist Curl 12/60 12/60 12/60
BB Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 15 minutes

Out of town, but found a gym to train at…

11/23
Bench Press 15/135 12/185 12/225 9/275 3/315 10/260
Incline BB BP 15/155 12/185 9+1F/215 15/180
DB Flyes 15/55 12/65 10/75
Decline BB BP 15/155 12/185 12/195
Seated Flye Machine 15/120 15/140
Treadmill 15 minutes

11/24
Wide Grip Pulldown 15/150 12/170 12/180 12/190 15/160
BB Row 15/135 12/165 12/185 10/205 15/175
Long Cable Row 15/140 12/160 12/170 12/180
VBar Pulldown 12/120 12/120
Dumbbell Row 12/65 12/65
Hyperextensions 2 sets 8 reps
Treadmill 10 minutes

11/25 (Back at home)
BB Curl 15/65 12/85 12/105 12/115 11/125 15/95
Scott Curl 15/75 12/90 8/100 12/85
Reverse Curl 12/70 12/75 12/75
Alt. DB Curl 24/50 20/55 24/45
BB Wrist Curl 12/60 12/60 12/60
BB Reverse Wrist Curl 12/20 12/20 12/20
Treadmill 15 minutes

Turkey day, didn’t train with weights…  Did do:

Recomb Bike 30 minutes

Smith Machine CG BP 15/135 15/175 15/195 15/215 14/235 17/205
EZ Bar Lying Extension 20/65 20/85 20/105 20+9P/115 22+8P/95
Tricep Pressdown 20/110 20/130 20/140 22/120
Seated French Curl Machine 17/55 20/45 22/40
Recomb Bike 20 minutes
Seated Calf Raise 12/90 12/100 10/110 12/90
Incline Situps 3 sets 10 reps

Great pump.  Good strength….  Good drive.  Going to miss a couple days due to holidays….

Seated BB Press 15/85 12/115 12/145 12/155 12/165 14/135
Side Laterals 15/20 15/25 15/30
Upright Cable Row 12/75 12/85
Alt. Front Raise 20/30 20/30
Bentover DB Laterals 15/15 12/20 12/20
Treadmill 15 minutes

Good pump.  Still laying off heavier weights.  Slowly building to give shoulder a break.  Don’t want to stress it too much.

Lunch time
Arc Trainer 15 minutes
Treadmill 15 minutes
Incline Situps 3 sets 10 reps

Evening
Wide Grip Pulldown 15/170 12/190 12/200 12/210 15/180
BB Row 15/135 12/165 12/185 12/205 15/175
Long Cable Row 15/170 12/190 12/200 15/180
VBar Pulldown 12/150 12/160 15/140
DB Row 12/70 12/75 12/80
Stiff Leg Deadlifts 8/135 8/145 8/155

Great workouts.  Cardio felt good.  Need to keep it up and keep increasing it.  Back pump was awesome.  Good strength also.  Going to miss a couple days over Thanksgiving…