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Shoulder and Traps

"Back in Real Time"



Date: 9/26/2012

Exercises
Seated BB Press: 115x8, 135x8, 135x8
DB Front Raises: 25x8, 25x8, 25x8
Seated DB Lateral Raise: 15x8, 15x8, 15x8

DB Shrug: 555x8, 60x8, 60x8
Reverse Fly machine: 70x8, 90x8, 70x8


-Notes
-Workout lasted around 20-25 minutes

Upper Body

"The wheel that squeaks the loudest is the one that gets the grease.
-Josh Billings"



Date: 9/28/2012

Exercises
DB Incline Bench Press: 50x8, 55x8, 60x8
Machine Bench Press: 90x8, 150x8, 90x10
Pec Deck: 80x8, 80x8, 80x8

DB Curls: 25x8, 25x8, 20x8
EZ Bar Curls: 40x8, 60x8, 70x8

Single Underhand Pushdown: 25x8, 30x8, 20x8
Rope pull Down: 40x10, 40x8, 30x8

Hammer Curl: 15x8, 15x8, 15x8

-Notes
-It has almost been a month and i'm seeing small growth in my arms and legs, I'll post stats on the 30th

Originally Posted by iron_worker You wish you could shrug 555! lol IW

Stats from 9-3-2012 compared to today (9-30-2012)

9/3/2012
arms: 15.5
chest: 38
forearms: 13
shoulders: 48.9
legs: 24
calves: 15.4


9/30/2012
arms: 16.1 (+.8 inches)
chest: 38.11 (+.11 inches)
forearms: 13.2 (+.2 inches)
shoulders: 50 (+ 1.3 inches)
legs: 24
calves: 15.10 (+.6 inches)


Before (August 2012)


After (September 2012)

Still rocking the flip phones lol

-Notes-
-been two days since I went to the gym so i believe that the pump shouldn't be an issue with these measurements.
-Never give up. It feels good to look back at this month and see the results that have been made by going to the gym and eating whatever i possibly can with a small budget.
-Although it's only been a short amount of time, I do see my shoulders looking a bit rounder than before

Chest and Triceps

"Nothing in all the world is more dangerous than sincere ignorance and conscientious stupidity.
-Martin Luther King, Jr."



Date: 10/1/2012

Exercises
Incline DB Bench Press: 55x8, 65x8, 75x8, 65x8
Incline DB Fly with Twist: 30x8, 30x8, 30x8
Flat DB Bench Press: 50x8, 55x8, 55x8
Pec Deck: 60x10, 80x10, 120x8, 150x8

Single Underhand Pushdown: 20x8, 25x8, 25x8
Rope Pushdown: 45x8, 45x8, 45x8

-Notes
-My incline bench went up 10lbs.
-Checking weight in a few minutes

Weight Update

August 30 2012: 183lbs

October 1 2012: 201lbs

Total = 18lbs gain in 32 days

59 more pounds to go till 260!

Back, Biceps and Forearms

"Success is not final, failure is not fatal: it is the courage to continue that counts.
-Winston Churchill"



Date: 10/02/2012

Exercises
Deadlifts: 135x5, 225x5, 315x5, 365x5; 315x5, 225x5
Pendlay Row: 135x8, 135x8, 135x8
Seated Row: 90x8, 90x8, 90x8

EZ Bar Curl: 50x10, 50x10, 50x10
Concentration Curl: 20x8, 20x8, 20x8

Hammer Curl: 20x8, 20x8, 20x8

-Notes
-i ate some rotisserie chicken before i went to the gym.
-pretty gruesome workout, was sweating like crazy due to the 45 second rest in between sets.
-Was doing 335x3 a month back, the repetitions on the deadlifts have started to become easier to increase.
-Was going to do lat pulldowns after the pendlay row but my energy was drained.

Shoulder and Traps

"If you hear a voice within you say 'you cannot paint,' then by all means paint, and that voice will be silenced.
-Vincent Van Gogh"



Date: 10/03/2012

Exercises
Seated BB Press: 135x8, 135x8, 115x8
DB Front Raises: 30x8, 35x8, 35x8
Standing DB Lateral Raise: 20x8, 20x8, 20x8

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

-Notes
-Went 10lbs heavier on the front raises and 5lbs on the lateral raise but this time i did the laterals standing up. Felt really good