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Shoulder and Traps

"Life is one big road with lots of signs. So when you riding through the ruts, don't complicate your mind. Flee from hate, mischief and jealousy. Don't bury your thoughts, put your vision to reality. Wake Up and Live!"
-Bob Marley



Date: 10/17/2012

Exercises
Seated BB Press: 115x8, 125x8, 125x8
DB Front Raises: 25x8, 35x8, 35x8
Seated DB Lateral Raise: 25x8, 25x8, 25x8

DB Shrug: 55x8, 75x8, 75x8
Reverse Fly machine: 60x8, 90x8, 90x8

-Notes
-Workout completed around 25 min
-Thinking about incorporating ab workouts at the end of tomorrows routine since I haven't done them in a while.

Legs

"The man who never in his mind and thoughts travel'd to heaven is no artist."
-William Blake



Date: 10/18/2012

Exercises
Barbell Squat: 135x5, 195x5, 235x5, 225x5
Hack Squat machine: 90xx8, 90x8, 90x8
Seated Leg Curl: 55x10, 55x10, 55x10
Single Leg Extension: 70x8, 70x8, 70x8

Calf Raise Machine: 170x10, 190x10, 190x10

Crunches: bwx8, bwx8

-Notes
-My BB squat went up 10lbs.
-Even though I only did two sets of 8 reps on the crunches exercise, they felt killer.

Upper Body

"Be like a postage stamp. Stick to one thing until you get there."
-Josh Billings



Date: 10/19/2012

Exercises
BB Incline Bench Press: 135x8, 155x8, 175x8
Decline Cable Crossovers: 25x8, 25x8, 25x10
Dips: BWx8, BWx8, BWx8

Concentration Curls: 25x8, 25x8, 20x8
EZ Bar Curls: 60x10, 70x10, 60x10

Single Underhand Pushdown: 25x8, 30x8, 20x8
Rope pull Down: 35x8, 40x8, 40x8

Reverse Curl: 40x8, 40x8, 40x8
Hammer Curl: 20x8, 20x8, 15x8

-Notes
-Incline bench went up 10lbs
-Next week I'm going to start incorporating back exercises on my Friday routine.

Chest and Triceps

"Better to fight for something than live for nothing."
-George S. Patton



Date: 10/22/2012

Exercises
DB Incline Bench Press: 55x8, 65x8, 70x8
DB Incline Fly: 30x8, 30x8, 30x8
Decline Cable Crossovers: 15x8, 22.5x8, 22.5x8
Machine Bench: 110x8, 110x8, 110x8

Tricep Pushdown: 55x8, 55x8, 55x8

-Notes
-keeping the pace with minimal rest in between sets but it was pretty hard to do because I'm still drunk from last night.

Back, Biceps and Forearms

"My attitude is that if you push me towards something that you think is a weakness, then I will turn that perceived weakness into a strength."
-Michael Jordan



Date: 10/23/2012

Exercises
Seated Row: 90x8, 140x8, 140x8
Lat Pulldown: 90x8, 110x8, 130x8
Pulldown Machine: 135x8, 135x8, 135x8
Incline Pulldown: 100x8, 115x8, 115x8

EZ Bar Curl: 60x8, 70x8, 70x8
DB Curl: 25x8, 20x8, 20x8

Reverse BB Curl: 40x8, 60x8, 60x8
Hammer Curl: 20x8, 20x8, 20x8

-Notes
-Decided to give deadlifts a rest and try different exercises. I'm stapling the pulldown machines into my routine because they simply felt like they get the job done.

Shoulder and Traps

"When you come to a fork in the road, take it but be sure to wash it before you use it"



Date: 10/24/2012

Exercises
Seated BB Press: 135x8, 155x8, 135x8
Underhand BB Front Raises: 40x8, 50x8, 50x8
DB Lateral Raise: 20x8, 20x8, 15x8

DB Shrug: 55x8, 60x8, 60x8
Reverse Fly machine: 70x8, 90x8, 70x8

-Notes
-As I look back at this log, I'm starting to see that my body is responding better with slow and controlled movements (using mind+muscle connection) plus minimal rest rather than doing whatever it takes to get the db/bb numbers up (lifting for strength and a longer rest period).

When I was new to the gym and exercise in general, I was doing what I read about in books and I performed the exercises based on what I've read and mainly cared about "My numbers" (the amount I could lift) because I thought I had the form down. Now believe me, i'm not a lifting Guru but I do know some of the ups and downs of bodybuilding because I've been through them before so here's some advice to those of you who are starting out or just mainly lurking about trying to find motivation. The biggest mistake you can ever make in Bodybuilding is trusting yourself to the extent where you can't view things from other perspectives. Perspectives play a huge role when it comes to this lifestyle, without it you can only get so far in your own lane. I say this because when I first started going to the gym and saw my body grow from lifting heavy weights and eating of course, I thought that was all there was to it...It wasn't until I decided to record myself doing the exercises with a video camera and my views on my form changed completely, in my mind the form on those exercises felt like it was on point but in reality I was really half repping most of them.

I was using very little mind and muscle connection and the growth I saw back then was generally "Noob gains" which is cool but although it was painful to see how bad my form was (lol) I didn't fall into denial and started using a camera more often to see myself from a different perspective.

Go out and get a camera, use your phone if you have to. Have your friend record your lift or make a spy setup. Trust me, IT WILL feel awkward when you first do it but you will NEVER regret taking a video of your form for the first time if you learn to fail forward (Look beyond your mistake).

Chest and Triceps

"When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and could say, 'I used everything you gave me'."
-Erma Bombeck



Date: 10/29/2012

Exercises
Incline Machine Bench Press: 95x8, 120x8, 135x8
Machine Bench: 110x8, 125x8, 140x8
Pec Deck: 110x8, 110x8, 22.5x8

Rope Pushdown: 45x8, 45x8, 45x8

-Notes
-went through this workout a little too fast because I was busy with other stuff...still glad I went to the gym though