06/15/05
Legs.
around the 15th is where I was feeling sick but I tried to stick it out Legs Squat warm-up, 8/135 6/185 4/225 working set, 8/315 6/335 6/335 (wasn't feeling it today.. also got light headed...) Leg Press 8/640 6/680 (I'm going to place my feet lower on the plate so I don't work my hams so much) DB Stiff Leg Deads 8/215 6/225 6/225 Calves Standing Calves Raises 8/355 8/375 8/375 Seated Calves Raises 8/215 8/215 8/215 (had to go a little lighter because of the added weight from the Standing) Cardio none Sups Nothing to report Over All Analysis my cold is starting to piss me off. :mad: |
06/16/05
took off of work today to rest up some and I needed it. I felt much better today, but I didn't eat that much and mostly stayed in bed till 5:00
Chest DB Incline Press warm-up 8/45 6/55 4/65, working 8/100 6/105 6/105 DB Press 8/95 6/100 6/100 (still feeling weak so I'm going to stay at this range and work on flexing hard) PecDeck 8/135 8/135 Forearms Plate Grabs (this is where I grab 3 ten lbs plates and hold them for about 15-30sec and try not to have the middle one slip out) 15sec/3,ten lbs plates/3 sets. (my grip is improving.. I'm going to start a 20 second hold next time ) Cardio light 30min jog. (worked legs the other day, didn't want to tax them too much) Sups Still taking them Over All Analysis none |
06/17/05
Back
Deads warm-up, 8/135 6/185 3/205, working set, 10/235 8/240 6/255 BB Row (overgrip aiming for my stomach to hit the mid to lower back) 8/165 6/185 V-Bar Pulldowns 8/140 6/150 6/160 (next time around I'm going to try 150 for 8) Seated Cable Row Twist Bar (the twist bar has two grips that go from palms down to palms in) 6/125 6/125 (this is much better on my wrist) Traps BB Shrugs(w/o straps) 6/225 4/250 (ok, my grip is done after doing back. Im changing my trap exercises to shoulder days and do bi's and tri's on the same day. ) Sups Still taking, and feeling good. the Lipo jitters have not been as bad so staying with 2 in the morning and 2 in the after noon. Over All Analysis I see more abs :D still working hard. |
06/18/05
cardio, shoulders and traps
switching to 5x5 for db press because of the pain I get from BB press Shoulders DB Press warm-up, 8/30 6/40 4/50, working set, 5/70 5/75 5/80 5/80 5/85(This feels real good and I've gone up in reps a little. before I could only do 85 for 3, but to do two sets of 80 and one set of 85 with no pain is a good step for me) DB Lateral Raises 8/30 6/35 DB Rear Lateral Raises 8/25 6/30 Traps DB Shrugs 10/90 10/90 10/95 10/95 (feeling good, going up next workout, and grip didn't fail on me, next time going to add another trap movement) Forearms Grips 3 10lbs plates static hold for 20 sec x3 (this was hard I kept dropping the middle plate. I was just tired) Cardio 30 mins in the morning HIIT on Elliptical Machine Sups strength is feeling good. Over All Analysis getting stronger. and feeling better with the wrist |
06/19/05
cardio, Bi's, Tri's, Abs
Cardio 30mins in the morning, HIIT on the treadmill. Bi's DB Curls warm-up, 10/15 8/20 6/25 3/30, working set, 8/35 8/40 DB Hammer Curls 8/40 6/50 BB Bar Curls 8/70 5/90 (Wrist is still not liking this, next time I'm just going to do 3 sets of the DB movements) Tri's DB Decline Skulls warm-up 8/15 6/20 4/25, working set 8/35 6/40 1 Armed Cable Pushdowns 8/70 6/80 1 Armed DB Overhead Extensions 8/40 6/45 (felt a little weak on this because I increased in the cables) Abs Same as last time I did abs Sups none to report Over All Analysis I like doing Bi's and Tri's so I'm going to stick with this for a while. |
6/20/05-6/21/05
needed some rest so did nothing.. that and work was a b!tch
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06/22/05
Legs.
Legs Squat warm-up 8/135 6/185 4/225, working set 8/315 6/335 6/335 Leg Press 8/650 6/680 (went up a little on the first one) DB Stiff Leg Deads 8/215 6/225 6/235 (going to even out the weight jumps feeling good on this) Calves Standing Calves Raises 8/375 8/375 8/395 (I'm using the whole stack now. I'm going to see what next week will bring) Seated Calves Raises 8/215 8/215 8/225 Sups Nothing to report Over All Analysis I weighed myself today and I only lost 1 lb. but I keep going up in weight which is good. |
6/23/05
Cardio
morning light 30 min Elliptical Machine. Chest DB Incline Press warm-up 8/45 6/55 4/65, working 8/100 6/105 4/105 (failure) (just started to feel weak on the last set :( and I didn't have a spotter) DB Press 8/95 6/100 6/100 (felt better on this. Might lower weight on Incline to work on flex also) PecDeck 8/135 8/135 Forearms Plate Grabs 3 10lbs plates static hold for 20 sec x3 Sups Still taking them Over All Analysis none |
I just relized I've posted wrong information
OK I goofed. the way I record my Bar Bell weight in my book is I just write down the weight on one side for example for Bench press if I do 315 for 6 reps I write it down like this
BB bench 8/135 (that would be the weight on one side doubled and add the bar which is 45 lbs. to get the whole weight) so if you see a lot of BB exercises edited it's because I didn't calculate it out properly for some of the exercises for you guys for the actual weight.. BAD CHIN PIECE :( ... |
ok I just fixed everthing. what you see is the whole amount of weight I did, counting everything.
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