cc's Journal
 

Day 1

Cardio
20 minutes walking on treadmil followed by 10 minutes on bike. Also did some abs and some reverse hypers.

Bench
135 x warm up
225 x 8
245 x 5
275 x 2
225 x 8
225 x 8

*Decline DB*
70 x 12
80 x 12
90 x 12

Pull over machine
3 sets

Hammer Press
90 x 12
180 x 10
130 x 5



* first time doing decline db in a long while

squats
135 x warm up
225 x 10
245 x 10
275 x 10
295 x 10
315 x 8
Didn't have a spotter so I had to move on to something else...blah

Deadlifts
225 x 8
275 x 5
295 x 5
315 x 3

SLDL
135 x 10
135 x 10
135 x 10

Leg Extensions
3 plates x 10
4 plates x 10
5 plates x 8
6 plates x 6

reverse hypers x 3 sets

First time dealifting in a while. Been really motivated this week bc I got dissed by a girl that ive been working on and really didn't think it should have happend.

Why do you need a spotter for squats? No safety bars?

IW

I dunno never really failed out having to use the safty bars...wouldn't know how to figure out how to get the bar off my back on to the safty bar.....and I have trouble walking it back to the rack when im done

off day today I worked 13 hours...blah

Arnolds
60 x 10
65 x 8
70 x 5
65 x 2 --- died

Standing Military
95 x 12
105 x 10
115 x 8
125 x 5
135 x 3

Rear Delt Raises
25 x 12
30 x 10
35 x 5

took the weekend off...had a busy few days at work ....this was an alright work out but i was a lil tired

Pull ups
BW X 10
25 plate x 5
25 plate x 2
BW x 8

Lat Pulls
90 x 12
100 x 12
115 x 10
125 x 10

BB rows (Yates)
185 x 10
205 x 8
225 x 6
205 x 7

T-bar row (chest supported)
90 x 10
100 x 5
90 x 8

reverse curls (weight in plates)
50 x 8
50 x 8
50 x 8

Hammer curl (slow robotic motion)
40 x 10
40 x 8
40 x 8
40 x 5

nice workout cc, barbell rows 225x6 is good in my book.

thanks man...my bis still sore from that work out....took today off b/c i worked 13 hours. I may lift 2morow depends on how tired I am from work.

cardio today 20 min on treadmil at 3.3

Bad bad day

Squats
bar x 10
135 x 10
225 x 10
275 x 10
315 x 4...left quad started to hurt after first rep...took 3 more reps to figure out that I needed to stop

SLDL
135 x 10
135 x 10
135 x 10
135 x 10

I always end up with some small nagging injury...god doesn't want me to get big.

pull ups

25 plate x 6
25 plate x 4
25 plate x 3
BW x 8

T-bar row (chest supported)
90 x 12
100 x 8
110 x 6

BB row (Yates)
185 x 10
205 x 10
225 x 6
245 x 3

Reverse curls (in plates)
40 x 12
50 x 12
60 x 8

hammers
40 x 10
40 x 10
45 x 10 40 x 3

bench
bar x warm up
135 x warm up
225 x 6
245 x 8
275 x 3
225 x 6

Decline DB
80 x 15
90 x 12

Hammer Press
90 x 12
140 x 10
180 x 5
180 x 5

Strong benching, how does the leg feel?

It's feeling a lot better...doesn't hurt standing up or getting out of my car...Im gonna lay off legs for a few more days...

Thanks man

Hammer Curls
40 x 12
45 x 10
50 x 8
50 x 8

Push downs
130 x 15
150 x 12
170 x 10
200 (STACK) x 5

barbell curls
65 x 12
75 x 10
85 x 8
85 x 8

skull crush machine
150 x 12
160 x 10
170 x 10

Did bi's and Tris b/c i wanna heal up the quad a lil more and my shoulders was too sore from bench. So I think my bis were recovered enouch from monday for another go

your bench looks good.

thanks man I still have a lot of work to do ...I wanna become on of the elite in the gym when it comes to bench

Squats
bar x warmup
bar x warmup
135 x warmup
135 x warmup
225 x 12
275 x 10
295 x 8
315 x 8
335 x 6 + 1 shitty one

Front Squats
135 x 12
155 x 12
185 x 10
225 x 8
275 x 3

SLDL
135 x 10 x 3 sets

Leg Extensions
4 plates x 15
6 plates x 10
6 plates x 12

The Quad felts a lot better today ...squats I took my time and made sure I had my feet set where I want them.

Arnold Press
40 x warmup
50 x 12
60 x 12
65 x 10
70 x 5
60 x 6

Pullups
BW x 10
BW x 10
BW x 7

Rear Delt Raises
30 x 12
30 x 15
35 x 8
35 x 8

BO BB Rows (Yates)
185 x 12
205 x 10
225 x 5

Shrugs
225 x 20
275 x 12
295 x 10
315 x 8
365 x 5

Lat pull downs
90 x 12
90 x 12
115 x 10
125 x 10

little tired from last night leg session

Bench
bar x wu
bar x wu
135 x wu
135 x wu
225 x 10
245 x 6
255 x 6
225 x 10

Incline Db
70 x 8
75 x 5
75 x 5

hammer strenght
180 x 2
180 x 2
140 x 8
140 x 8
140 x 8

push downs
x 4 sets

Pull ups
Bw x 12
BW x 12
BW x 6
BW x 5

Seated Row
165 x 12
185 x 12
205 x 10
225 x 8

T-bar Rows chest supported (in plates)
90 x 12
100 x 10
105 x 8
105 x 4

BB Curl
65 x 12
85 x 8
95 x 6
95 x 6

Hammer curls
40 x 12
45 x 8
45 x 8

looking good in here brother.

Thanks DB

Squats (real slow A2G)
bar x warmup
bar x warmup
135 x warmup
135 x warmup
185 x 10
205 x 10
225 x 10
245 x 7

Front Squats
135 x 12
155 x 8
155 x 8

Had to go home because I had work...offday 2morow going to score with this chick..Yaaaaaaaah

Hahaha, good luck with the chick.

Keep up the hard work in the gym too.

IW

thanks man, I got this erge to lift 2night but football is on...I don't know what to do...Im prolly going to lift 2morow after noon.

Bench
bar x warm up
95 x warm up
135 x warm up
225 x 10
245 x 6***
245 x 8***
185 x 10 --- extra slow

Incline BB
135 x 8
145x 8
135 x 8
135 x 6
135 x 5

french press w/ plate
35 x 20
45 x 12
45 x 12
45 x 12

french press machine
130 x a lot
150 x 12
160 x 10

arm tri extension
25 x 5
25 x 5
25 x 4
15 x 12

*** felt a lil pop in my tail bone on those sets...said fuck it went light and did something else...no pain right now so nothing major but I don't like to mess around if it's a scare.

good to hear its nothing major.

it just feels like a bruise on my tailbone...prolly will be better in a few days i hope lol

shoulder press machine
60 x 12
80 x 12
90 x 8
100 x 5

upright row
50 x 20
70 x 15
90 x 12
90 x 8

rear delt raises
25 x 12
25 x 12
35 x 6
25 x 10

Squats (atg)
bar x wu
bar x wu
135 x wu
185 x 12
225 x 10
245 x 10
275 x 10
295 x 6

Front Squats
135 x 12
155 x 10
175 x 8

Conventional Deads
225 x 8
275 x 5
295 x 3
295 x 3

first time doing conventional deads in a while...

taking some days off due to birthday weekend...prolly will lift again monday unless i get to bored

Did back yesterday but didn't post it...

today though
standing military
95 x 15\
115 x 12
135 x 5
145 x 2
115 x 12

arnolds
60 x 12
65 x 5
65 x 5
65 x 3

delt raises
barbel x 15
barbel x 15
barbel x 15

rear delt raises
25 x 10
25 x 10
25 x 10

delt raises
25 plate x 15i
35 plate x 12
45 plate x 8
45 plate x 6

Trying to gain stregnth in my delts b/c
I feel like im lagging in the department..plus they get really sore after bench

military press looks good cc.

thanks man

Leg Press
4 plates X 20
6 plates x 20
10 x plates x 20
12 plates x 12
14 plates x 8
16 plates x 6
16 plates x 6
10 plates x 15
10 plates x 15

front squats
135 x 10
155 x 8
175 x 6

BB Lunges
Bar x 10
95 x 8
105 x 8

bike for 10 minutes

Damn leg press is such a PITA to load and unload all the plates. lol

IW

I spend more time loading plates than lifting

Bench
bar x warmup
95 x warmup
135 x 15
185 x 10
225 x 8
245 x 5
255 x 4
225 x 6

decline db
80 x 15
85 x 12
85 x 12

close grip jammer press
110x 12
140 x 10
160 x 10
180 x 6

tricep push downs x 3 sets
skull crushers x 3 sets

DL
135 x 5
225 x 8
275 x 6
295 x 5
315 x 5
335 x 2
345 x 2

Leg Press
2Plates x 10
4 Plates x 15
6 plates x 15
8 plates x 15
10 plates x 10
12 plates x 10
14 plates x 6
16 plates x 5

sldl
50 x 10
55 x 10
55 x 10

Standing Military
Bar x Warm Up
95 x 12
115 x 9
125 x 6
135 x 4
145 x 1
135 x 2
115 x 6
115 x 6

DB shoulder press
60 x 8
65 x 6
65 x 6
70 x 5
70 x 5

delt raises x 4 sets super seted w/ barbel curls x 4 sets

cardio
10 minutes bike
10 minutes walking on treadmill

then abs ..lower back