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  #21  
Old 09-14-2012, 12:01 PM
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Upper Body

"Keep a journal so when you have doubts you can look back and see the progress you've made."



Date: 9/14/2012

Exercises
Flat BB Bench Press: 135x8, 155x8, 145x8; 135x8
Incline Bench Press: 135x8, 155x8, 165x8, 135x8
Pec Deck: 60x10, 80x10, 100x10

Seated Cable Row: 60x8, 140x8, 140x8; 60x8
Lat Pull Down: 80x8, 110x8, 110x8

DB Curls: 30x8, 30x8, 25x8
Concentration Curl: 20x8, 20x8, 20x8

Rope pull Down: 25x10, 35x8, 50x8, 35x8

EZ Bar Reverse Curl: 40x10, 50x10, 40x10
Hammer Curl: 25x8, 25x8, 25x8

-Notes
-Finally blasted my triceps using a different exercise, I usually hit them with just the arm extensions at the end of my chest workouts because I wanted all my other muscle groups to catch up first but now I feel it would be better just to hit them hard anyway.
-Had a banana pre workout and ate some leftover Chinese food post workout.
-Session lasted no more than 45 minutes.
-Overall I felt good after this workout session, no nausea or dizziness. Arms were showing a bunch of veins so that was motivating to see in the mirror while doing hammer curls lol
-The Reverse Curl and the Hammer Curl were super-sets.
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  #22  
Old 09-17-2012, 11:56 AM
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Chest and Triceps

"Being prepared to die is one of the great secrets of living.
-George Lincoln Rockwell "




Date: 9/17/2012

Exercises
Incline DB Bench Press: 55x8, 60x8, 60x8, 55x8, 50x8
Incline DB Fly with Twist: 25x8, 25x8, 25x8
Pec Deck: 60x10, 80x10, 120x8, 150x8

Single Underhand Pushdown: 20x8, 20x8, 20x8
V Bar Pushdown: 45x8, 45x8, 45x8

-Notes
-Workout was completed in 25-30minutes I tried to keep the rest to a minimum to keep the blood focused on my chest area. Didn't have a preworkout meal so I immediately ate some bacon, steak meat, rice and spinach after the workout.
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  #23  
Old 09-18-2012, 12:06 PM
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Back, Biceps and Forearms

"If you're not ready to die for it, put the word 'freedom' out of your vocabulary.
-Malcolm X"




Date: 9/18/2012

Exercises
Deadlifts: 225x5, 315x5, 405x3, 315x3; 225x3
Pendlay Row: 135x8, 135x8, 95x8
Seated Row: 90x8, 90x8, 105x8
Lat Pull Down: 90x8, 90x8, 90x8

DB Curl: 25x8, 25x8
Concentration Curl: 25x8, 25x8

Hammer Curl: 15x8, 15x8


-Notes
-I see progress on my deadlifts; I was doing 315x3 on 9-4-2012 (2 weeks ago), now it's 405x3.
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  #24  
Old 09-18-2012, 05:11 PM
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I don't know how much I weight right now but my goal is to be 260lbs someday.
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  #25  
Old 09-18-2012, 05:57 PM
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260lb is pretty large and in charge. ha

IW
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  #26  
Old 09-19-2012, 01:46 PM
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Shoulder and Traps

"What's your purpose in life?"



Date: 9/19/2012

Exercises
Seated BB Press: 135x8, 155x3, 145x3, 95x8
BB Front Raises: 40x10, 40x10, 40x10
Seated DB Lateral Raise: 15x8, 15x8, 15x8

DB Shrug: 50x8, 60x8, 65x8
Reverse Fly machine: 60x8, 60x8, 70x8

-Notes
-This workout didn't feel satisfying but i'm glad I went.
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  #27  
Old 09-20-2012, 03:49 PM
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Legs

"Be Careful of what you wish for.
Money don't make you better."




Date: 9/20/2012

Exercises
Barbell Squat: 225x5, 185x5, 135x5, 135x5
Seated Leg Curl: 550x10, 55x10, 55x10
Single Leg Extension: 50x10, 50x10, 50x10

Cybex Calf Raise: 100x10, 90x10, 70x10 , 70x10

-Notes
-I didn't realize that 225 on squats was a PR, the whole time I was thinking that I did more than that last week.
-Workout lasted under 30 minutes I kept the rest times short and that made the sweat breakout even more.
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  #28  
Old 09-21-2012, 05:22 PM
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Upper Body

"Keep hydrated."



Date: 9/21/2012

Exercises
Machine Bench Press: 90x8, 160x8, 190x10, 90x10
Incline DB Fly with Twist: 25x10, 35x10, 35x10

DB Curls: 25x8, 25x8, 20x8

Single Underhand Pushdown: 30x10, 30x10, 30x10
Rope pull Down: 40x10, 40x8, 30x8
Lying DB Extension: 15x8, 15x8, 15x8

EZ Bar Reverse Curl: 50x10, 40x10, 30x10
Hammer Curl: 15x8, 15x8, 15x8

-Notes
-Workout went by pretty quick, kept the rest under 15 seconds between sets. Felt like some kind of cross fit training...
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  #29  
Old 09-24-2012, 11:10 AM
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Chest and Triceps

"Genuine poetry can communicate before it is understood."



Date: 9/24/2012

Exercises
Flat BB Bench Press: 135x8, 155x8, 165x8, 145x8
Incline BB Bench Press: 95x8, 105x8, 105x8
Pec Deck: 70x10, 150x10, 90x8

Tricep Pushdown: 30x8, 55x8, 30x8

-Notes
-The weights felt heavy, I was struggling with 165 after the 5th or 6th rep.
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  #30  
Old 09-25-2012, 06:38 PM
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Back, Biceps and Forearms

"Mustard Seed."



Date: 9/25/2012

Exercises
Deadlifts: 225x5, 315x5, 405x2, 315x3; 225x3
Pendlay Row: 135x8, 135x8, 135x8
Seated Row: 90x8, 120x8, 105x8

DB Curl: 25x8, 25x8, 20x8

Hammer Curl: 15x8, 15x8, 15x8

-Notes
-Wasn't planning on deadlifting today but did it anyway.
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