Underdog

Man a horrible night of lifting...

superpump250

well got to the gym and it must have been a bring everyone that you can possibly know night..
Went to get on the flat bench and some young kids said oh we're not finished with that.. then proceeded to not touch the bench.. ARGH! I was already doing other lifts when this happened.. totally messed up my concentration..

Incline BB
135 x 10
155 x 10
175 x 8

flat bb
205 x 10
225 x 3 failed completely, struggled to get weight back on hooks.
185 x 7 now I am totally pissed off and angry and shoulder that gave out on 225 lift hurts...

DB flys Flat
30 x 10
35 x 10
30 x 10

DB flys incline
30 x 10 x 3

sitting tricep extention
50 x 10
60 x 10
60 x 10

Underhanded pulldowns
70 x 15
110 x 10
150 x 6

Left gym totally drained and angry. I think my sinus infection didn't help the lifts either.. but who knows....

Protein smoothy as I was leaving gym....

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

Worked til 3pm took my superpump250 right before I left and drove straight to the gym.

Squats
225 x 7
275 x 7
325 x 7 (forgot my belt, so I was careful)

flat bench BB
135 x 7
155 x 7
185 x 7

BB incline Bench
135 x 7
155 x 7
175 x 7

SLDL
115 x 7
165 x 7
215 x 7

shrugs (all held at the top of it for 5 seconds)
215 x 7
235 x 7
285 x 7

military press
90 x 7
115 x 7
135 x 7

assisted pull ups (weight is what the stack said)
150 x 7
135 x 7
120 x 7

incline tricep extentions
50 x 7
60 x 7
70 x 7

DB rows (run the rack method)
55 x 7
60 x 7
65 x 7

curls
as 21's
50

straight set
60 x 7

drove home and played jump rope with wife and son....

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

no superpump250 and no post workout drink...

incline dumbell flyes
50 x 10
40 x 10
30 x 12

incline hammer curls
30 x 10
35 x 10
40 x 10

kickbacks
50 x 6
40 x 10
30 x 12

Widegrip pulldowns behind the neck/front
120 x 10 x 10
105 x 10 x 10
90 x 10 x 10

Underhand pull downs
90 x 10
110 x 10
130 x 12

Calf Raises
150 x 15
165 x 15
180 x 15

Single DB lat raise ("up the River" (run the rack)
(25 x 10, 30 x 8, 35 x 6 (one set)) x 3

rear lat raises
70 x 6
60 x 10
50 x 10

left the gym.

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

here we go for one hell of a work out for me.. it took less then one hour....

superpump250

squat (no belt)
225 x 7
285 x 7
325 x 7

SLDL
135 x 7
185 x 7
235 x 7

Pyramid up DB lat raise supersetted with military press
30 x 10, 35 x 8, 40 x 6, MP 95 x 8
30 x 10, 35 x 8, 40 x 6, MP 105 x 6
30 x 8, 35 x 6, 40 x 6, MP 110 x 6

lat raises with thumbs facing down at end of rep
15 x 10 x 3

Rear lat raises
50 x 12
60 x 10
70 x 10

shrugs
225 x 15
275 x 12
325 x 10

upright rows rest/pause style to right below nipple line
135 x 6 x 4 x 5

then it hit one hour....

bike for five minutes

protein shake from gym on the way out...

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

--------------------------------------------------------------------------------

took my superpump 250 with my multivitamin

flat BB press supersetted with db flys
135 x 10, 30 x 10
185 x 10, 35 x 10
235 x 6, 40 x 6 (actually asked someone to spot me, he was in between sets)

incline BB press supersetted with DB flys
135 x 10, 25 x 10
155 x 8, 30 x 8
175 x 6, 35 x 6

Hammer strength decline
90 x 10
110 x 10
130 x 10

lion ox's Supersetted with DB pullovers
30 x 10, 40 x 10
50 x 8, 60 x 8
70 x 4, 60 x 8

deadlift Without a belt
225 x 8
275 x 8
325 x 6

standing "cheat" BB curl
95 x 8
100 x 8
105 x 8

protein drink from the gym and headed home..

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

back night...
superpump250

forgot me belt at home.. (not too happy)

deadlift
225 x 7
275 x 7
325 x 7

Bentover BB Rows underhanded grip
135 x 15
155 x 10
175 x 6

machine rows (vgrip handle)
150 x 10
180 x 10
210 x 8

widegrip pulldowns (behind the neck/front)
135 x 8 x 8
150 x 6 x 6
165 x 4 x 4

Assisted chins (weight is what is on the number on the stack)
150 x 7
135 x 5
120 x 5

straight arm pulldowns
100 x 1
70 x 8
60 x 10
50 x 15

behind the back wrist curls
95 x 30
115 x 25
135 x 15

treadmill for 10 minutes
3.5 for 5 minutes incline 1.0
5.5 for one minute incline 0.5
3.2 for 3 minutes incline 1.0
cooldown of one minute no incline

protein drink from the gym drove home....

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

superpump250, 2 scoops instead of my normal 1

angle leg press calf raises
180 x 20 x 3

squats
225 x 7
275 x 7
330 x 7

SLDL
135 x 10
185 x 10
235 x 10

Seated military presses
95 x 10
115 x 10
135 x 10

run the rack up single db lat raise
35 x 10, 40 x 8, 45 x 6 (x3)

side lat raises thumbs down
15 x 10 x 3

shrugs
225 x 15
275 x 15
325 x 10

upright rows rest/pause style
135 x 8 x 6 x 6

rear lat raises
60 x 12
70 x 10
80 x 10

5 minutes on the bike

protein drink and home.

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

superpump250 1 scoop, don't think I will ever do 2 scoops, I think I am still recovering from that idea..

chest day..

flat bench bb supersetted with db flys.
135 x 15/40 x 10
155 x 15/45 x 10
175 x 8/40 x 8

incline bb bench
135 x 10
155 x 10
175 x 10

decline bench (don't like this exercise but did anywho)
135 x 10 (just one set, didn't like the feeling so I stopped)

DB pullover
50 x 10
60 x 10
70 x 10

cable crossover
60 x 10
70 x 10
80 x 8

that part of the work out took 45 minutes, so I decided to do some biceps.
cheat curls
95 x 10
100 x 6 x 4 x 4 rest pause

reverse preacher curls
50 (21s)

seated bb wrist curls
95 x 10

that took about 15 minutes

got the protein drink from the gym and headed to my second job......

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through

Underdog

back night.. right after gettin my tattoo
superpump250

deadlift
225 x 8
275 x 8
330 x 8
380 x 3 the last one was paused out because someone asked me a question between rep 2 and 3 (PR)

behind the neck widegrip pulldowns
150 x 10
165 x 10
180 x 8

vgrip machine rows
165 x 10
195 x 10
225 x 10

Underhand bent over BB rows
140 x 10
160 x 8
180 x 8

straight arm pulldowns
60 x 10
70 x 10
80 x 8

that took 50 minutes

then hit the bike for 6 minutes
protein shake and home....

Underdog's Sig:

Have no fear, Underdog is here!

Underdog through and through