Mista'a on a Mission [Forum Archive]

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Mista'a on a Mission

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Posted by: Mista

5/6

Legs

Sqaut 140x10 190x5 240x5x3 190x10
Leg press 300x10 500x10 600x10 700x10 800x10 PB! These are not full rom, I do get good quad stimulation though. Next time I am going to drop the weight and go deep.

Posted by: goob

800 on the leg press???????????????????????

Worthy, very fucking worthy Mista. I felt the world slide on its axis....

Posted by: Mista

11/6

Push

Flat bench 140x5 190x5 240x3 310x0 310x0 240x5 290x1 240x5
DB shoulder press 60x8x3
Incline DB press 80x12x3
Dips 3x10
Flys 60x8 45x8x2

Having a bit of back trouble and getting a massage tomorrow. I really wanted to break the 300 this week on bench but felt crap from the start, so decided to go easy this week.

Posted by: Mista

11/6 Last entry was the 10th

Pull

One arm bent rows 80x5 100x12x3
Close grip pulldown 200x12x3
Upright rows DB 60x5x5
Shrugs DB 100x12x3
Hammer curls DB 35x5x5

Not trying to set any PB's this week, my back is giving me heaps of shit.

Posted by: Mista

13/6

Legs / Abs

Squat 125x5 225x8x3
Leg press 300x10 300x30x2!
Abs +80x12x3

Posted by: Mista

16/6

Full upper

Flat DB Bench 60x5 100x12
Rack pulls 225x5 375x6 325x6
Incline DB Bench 60x5 80x12
One arm rows 60x5 100x12
Shoulder press 30x5 60x6x2
One arm pulldown 70x5 130x5x2
Shrugs 60x5 100x12
Chins 10x2
Dips 10x2

Posted by: Mista

17/6

Legs / Abs

Squat 75x5 125x5 225x8x2 225x10 PB!
One legged press 200x8 300x8 400x8x2
Leg press 400x20x2
Abs +100x10x3 PB!

Posted by: Mista

19/6

Full upper

Upright rows 60x10x3 PB!
Incline bench DB 80x12x3
Pulldown 200x12x3
Skull crushers, curls, flys 35x10x3 Supersets
Dips, Chins 10x2 Supersets

Posted by: JailHouse

Nice work mista!! I hate high rep squats!

Posted by: Mista

24/6

Push

Flat bench 75x10 125x10 175x10 225x5 275x5 175x10
Incline Bench 125x10 175x10 195x5 225x8 175x10
Arnold press 25x10 35x10 40x10
Flys 55x10 65x10x2
Pushdown 90x10 70x10 100x10
Seated shoulder press machine 155x8 110x10 130x6

Posted by: goob

Nice benching Mista, your one strong aussie mofo.

Posted by: Mista

Legs / Abs

Squat 75x10 125x10 175x5 225x5 255x5 PB! 225x5x3
One legged press 250x10 400x5 400x8 400x8 400x3 (Left knee didn't like these at all so I just stopped)
Leg press 400x20x3
Abs +100x10x3
Abs 30

Posted by: Mista

Quote:

Originally Posted by JailHouse

Nice work mista!! I hate high rep squats!

Quote:

Originally Posted by goob

Nice benching Mista, your one strong aussie mofo.

Thanks.

Posted by: Mista

26/6

Pull

Rack pulls barx10 125x10 225x10 325x5+5 425x3+3x2
Seated rows 220x5 300x5x4 220x7+3
One arm pulldown 150x5x2 130x7
Chins 10x2 Held half rep for 10 seconds on last one.

Posted by: Mista

1/7

Chest

Flat bench 75x10 125x10 175x5 225x5 275x4 225x10 195x10
Incline DB 50x10 90x10x2 90x9
Tricep pushdowns? 100x10x3
Crappy peck deck lightx10 stackx10x3
Dips 10

Posted by: Mista

2/7

Back

Rack pulls 75x10 125x10 225x5 325x10 Stopped as legs bruised from week before

Seated one arm rows 80x5 160x5 180x5 PB! 200x5 PB!
Close grip pulldown (new machine, no weights written) 10x5 16x5 21x1 21x4 18x7x3
DB Shrugs 100x12
Pullups 10x3

Just to add, the 18 on pulldowns felt like around 240 pounds?

Posted by: JailHouse

Vary nice mista! I fuck my legs up to with deads to, I always scrape the shit outa them.

Posted by: Mista

Quote:

Originally Posted by JailHouse

Vary nice mista! I fuck my legs up to with deads to, I always scrape the shit outa them.

Lol yea. I had never had it that bad, I can see bruise lines where my knuckles scraped up my leg.

Posted by: Mista

Oh, after I left the rack, I seen 3 guys go up to the bar and try move it, with no luck. I felt like loading another 100+ up and busting it for reps.

I just checked my record, and I had seated rowed 180x5x3, so I didn't improve as much as I thought. I still had more in me though.

Posted by: Mista

3/7

Legs

Crap because I hadn't eaten.

Posted by: Mista

5/7

Abs / Shoulders

DB shoulder press 35x10 60x5x6
Abs +100x10x3
Front raises / Side raises 15x10 35x5x3

Posted by: Mista

Haven't eaten enough lately, especially protein. Also sleep has beer poor, it shows.

Posted by: Mista

8/7

Chest

Incline Bench 75x5x2 125x10 175x5 225x5x5 PB!
Flat DB Bench 100x10x3
Bench Dips +50x10 +100x10x2
Flys 60x10 60x8 50x8

Posted by: Mista

9/7

Back

Rack pulls 125x10 225x5 325x5 375x5 425x3 505x1 325x5 225x10
Reverse grip pulldown, wider 200x12x3
One arm DB rows 100x8x3

Hurt my lower back doing the rack pulls and it killed my workout.

Posted by: Mista

11/7

Legs

Shit.

Posted by: Mista

15/7

Upper

Flat bench 125x10 175x10 225x5 275x5 225x5 175x10x2
Lat pulldown 13x10 15x10 18x5 16x5 15x5 13x10
Incline DB HG 60x10 70x10 80x10
One arm bent rows 100x12x3

Posted by: Mista

16/7

Legs

Shit. My back is fucked.

Posted by: Mista

18/7

Upper

DB Bench 100x12x3
Seated rows ?
Upright rows 70x8 70x5x2 50x10
Dips 25x1 10x2 5x1
Pullups 10x2

Posted by: Mista

22/7

Chest

DB Bench 60x5 100x12x3
Incline DB Bench 80x12x3
Flys 60x10x2 50x7 35x10
DB Skull crushers 50x10 50x7 35x10
Dips 1x5 lol

Posted by: Mista

23/7

Back

Seated row one arm 100x5 160x5 200x5
Seated rows 300x5x2 200x10
Pulldown, chinup grip 100x10 200x10 260x7 220x7 200x10
Seated BB curls with pad 50x10 70x10x2

Posted by: JailHouse

Quote:

Originally Posted by Mista

23/7

Back

Seated row one arm 100x5 160x5 200x5
Seated rows 300x5x2 200x10
Pulldown, chinup grip 100x10 200x10 260x7 220x7 200x10
Seated BB curls with pad 50x10 70x10x2

strong numbers mista!

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