Mista

Saturday and Sunday off. Went for a ride Sunday. Decided to become more strict on my diet and cut down on weekend drinking. Waiting for my clen, and after a week or two on it I will weigh in. Its been a while since I been on the scales.

Mista

Just got back from the gym

Incline situps 3x10
Upright rows 3x10
Seated rows 3x10
Shrugs 3x10
Pullups 3x10
Lat pulldown 3x10
Bicep curls 3x10
Cable crosses 3x10
Bicep curl 1x2

Mista

Last night decided to switch up movements, reps and weight.

Bench 3x5 PB
Alternate overhead shoulder press 3x7 PB
Lying Tri extension 3x10
Incline DB press 2x5 1x7 PB
Arnold press 3x5
Tricep pulldown 1x10 2x7
Lying flys 1x1 2x1 PB
Low pully flys 2x5

Was spent by the last two exercises. Good workout besides getting a bad feeling in my shoulder, not muscle either. The joint seems to be making alot of crunching when I rotate it. Its still doing it this morning and im a bit worried because I have had shoulder problems before and it felt just like it does now

Plateau_Max

Pictures.

"Years of hard work for only a single moment of perfection is a worthy trade." - Myself

Mista

Just got back from the gym

Upright rows 3x5 PB
Seted rows 3x5 PB
Lat pulldown 3x5 PB
One arm pullup 3x5 PB
Curls 3x5 PB
Shrugs 3x10
Decline crunches 2x30
Pullups 2x10
Chinups 2x10

Mista

So I started my clen Saturday afternoon. Diet over the weekend wasn't the best, got no sleep Saturday night and ate next to nothing on Sunday. Mondays diet was spot on but training was absolute crap. Im considering lowering the dose of clen because I can hardly lift. Heres what I did;

Seated rows 3x10
Lat pulldown 3x10
Upright rows 3x10
Preacher curls 1x10 1x9 1x8
Abs 3x20
Seated under leg flys? 3x10
One arm pullups 2x10
Shrugs 3x10

All were done with a lower weight and struggled. I didnt really get enough sleep over the weekend so that may have something to do with it. Having tonight off and going Wednesday and Thursday.

KelJu

That is a lot of stuff, dude. I'm not trying to mess with you, so take this more as constructive criticism, but maybe you could throw the last set of curls out. Also, I think doing 6 sets of rows coupled with cable crosses is slight over training on the upper back.

Mista

Yea the last set of curls was just messing around to see if we could lift the weight, and crosses aren't always in my routine. I was thinking that it was alot of rows. Would you suggest dropping a movement or dropping sets?

Double D

Cut it into 2/3 and you would be ok.

www.crossfit.com

Mista

Decided to change my routine for a bit.

Last night

Rode to the gym.

Incline 2x8 1x7
Bench 1x8 1x7 1x6
Dips 3x10
Side Raises Supersetted with Front Raises 1x8 2x7

Double D

Nice much better.

www.crossfit.com

Mista

Last night

Rode to the gym

Pullups 3x10
DB Rows 3x10
Chins 3x10
Cable Rows 4x5 1x10
Shrugs 3x10

Mista

Been really slack over the weekend. Didn't work out Friday, Saturday or Sunday. Went out for dinner a couple of times, went to the movies, had a couple of birthday parties, went shopping and got laid. Awesome weekend but diet and training was out the window. Hitting the gym hard tonight.

Mista

Last night I didn't stick to the new program I started because I missed a few days. Instead I did;

DB Bench 2x10 1x9
Tricep Extension 2x10 2x5
Incline DB 1x10 1x7 1x5 1x4
Preachers curls 2x10 PB 1x10

Not much work but my arms were killing me. Im looking forward to getting of the clen as my body feels drained. Weighed in last night at 78.5 (173) which is up 5 pounds from about 6 months ago.

Double D

Nice slow cut. Nice work.

Mista

Last night

Seated rows 5x5 1x10 1x3
Upright rows 3x8 1x6
Overhead press 1x10 1x8 1x10
Lat pulldown 3x5 1x10 1x6
Shrugs 3x5 2x10
Abs 3x20
Pullups 2x10 1x6

Going to stick to my new plan from now, starting with legs probably tonight. Should be fun, haven't done any legs in a long time.

Mista

25/5

Incline Bench 3x5
Flat Bench 1x10 1x9 1x8
Tricep Extension 2x5 1x7
Hammer curls 3x5
Pulldowns 3x7
Preacher curls 1x1 1x7 1x10

Mista

Plans have been up in the air with my schedule. After this week things should be sorted. No workout tonight, up early tomorrow to hit the gym.

Double D

Would make it easier if you would post some weights.

Mista

26/5 Back / Traps / Shoulders / Abs

Mista

28/5

Incline Bench 3x10
Pulldown 1x7 2x10
Flat Bench 2x1 1x8 1x9
Tricep Extension 2x7 1x6
Flys 3x6

Double D

Your killin me with the no weights thing!

Mista

Mista

But seriously, I'm trying to sort out the routine we talked about. Working on days off and which days follow each other. Also P-funk's idea of slitting arms up into the other days. Maybe after I find the right balance i may start posting some weights. Want to get back into doing something like;

Week 1 3x10
Week 2 3x7-8 Up weight
Week 3 3x5-6 Up weight
Week 4 3x10 Up weight from week 1, if I don't get 3x10 finish sets with old weight.

Double D

Yeah I like P's idea. But then again I always like P's idea.

Mista

31/5

Preacher curls 3x10
Standing db shoulder press 2x8 1x5 PB
Seated hammer curls 3x7
Arnold press 2x10 1x5
Standing hammer curls 2x3

Mista

1/6

Lat pulldown 3x10
Bent rows 3x10 1x5
Upright rows 3x7
BB Shrugs 1x10 1x7 1x10
Decline abs 1x50 2x20 PB
Back bends 3x10

Mista

Got me some gloves on the weekend, see how they go probably tonight.

Mista

Gym was packed last night, everything was taken when I got there besides one bench. But thats what I wanted.

4/6

Incline DB 1x10 2x10 PB
Flat DB bench 3x5 PB
Tricep Extension 1x10 1x8 1x6
Tri pulldown 3x5
Cable flys 1x10 2x8

Upper was spent but had 10 mins to kill so did some legs for the first time in ages. My ankle wasn't feeling the best and weights could have been more but went till near failure.

Leg press 2x10 (super slow) 1x50
Squat 1x30
Then 3 mins on incline walker.

Overall happy with workout.

Mista

5/6

Arnold Press 1x10 2x5
Alternate shoulder press 1x7 1x6 1x3
Preacher curls 1x10 1x9 1x5 1x3
Incline abs 1x40 1x20 1x10
Incline curls 2x6 1x5
Side Raises 2x5 Light
Front Raises 2x5 Light
Standing bi curls bar only 2x10
Shoulder press bar only 2x10

All were done with 20-90RI, shoulders were killing me..