Bodybuilding.net - Bodybuilding Forum

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.

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.

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.

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.

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.

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...

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.

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.