Mista'a on a Mission

Mista · 06-05-2007, 05:56 PM

I think I'm due for a deload in the next week or two.

Mista · 06-06-2007, 05:42 PM

6/6

Rode to gym

Upright rows 3x10
Bent rows 2x10
One arm rows 2x5
Shrugs 3x10
Seated rows 2x3 1x4 1x10
Hypers 3x10
Seated Bent flys 2x5 1x10

Mista · 06-11-2007, 08:19 PM

10/6

Rode to gym

Incline 3x10
Flat DB Bench 3x10
Flys 3x12
Tri Extension 3x12
Tri Pulldown 3x12

I dropped the weights significantly. I will do the same for my next two gym sessions.

Went for a ride after gym also.

Mista · 06-12-2007, 06:15 PM

12/6

Arnold press 3x12 45 RI
Shoulder press 3x12 45 RI
Preacher curls 3x10 30 RI
Hammer curls 2x10 2x5 30 RI
Side Raises Supersetted with Front Raises 3x5 each 20 RI
Shoulder press with bar only supersetted with standing bi curls 3x10 NO RI
Incline abs 1x30 1x20 1x10

All weights were significantly lower. I have been having trouble with my triceps and elbows, an area where I have never had trouble before. So either tonight or tomorrow I will go light on my back day then give it a few days off completely.

Malley · 06-12-2007, 06:16 PM

Giving it a few days off sounds like a good bet to me.

Mista · 06-12-2007, 06:24 PM

It sucks because I was making good progress, but lately I been feeling drained. I hate taking time off, I think im going to loose too much. But I guess its more 1 step back, for 2 steps forward.

Mista · 06-25-2007, 05:48 PM

25/6

So its been nearly 2 weeks without touching the weights for various reasons, but I hit it last night...

Pullups 3x10
Upright rows 3x10
One arm rows 6x5
Shrugs 2x10 1x9
Hypers 3x10
Decline Abs 1x30 1x20 1x10
Lat pulldown 3x5
Seated Bent flys 3x10

Happy with weights used and feeling after time off. Chest and Tris tonight or tomorrow.

Mista · 06-26-2007, 09:52 PM

26/6

Flat Bench 3x10
Incline 3x6
Tri Pulldown 4x10
Flys 2x10 1x8

Mista · 06-28-2007, 05:24 PM

28/6

Alternate Press 3x5 drop then 3x5
Preacher curls 3x5 drop then 3x5
Arnold Press 1x5 up then 3x5 drop then 2x5
Hammer curls 4x5
Seated curls 2x5
Standing DB Press 3x10 No RI Light (swapping with below)
Standing DB Bicurls 3x5 No RI Light

Everything done with below 60RI. Sets and reps are weird because I haven't done this workout in a while. Overall happy with the weights and response.

Mista · 07-01-2007, 10:44 PM

30/6

Rode to gym

Pullups 3x10
Rows 3x5
Upright rows 3x10
One arm rows 3x5
Shrugs 3x10
Lat pulldown 1x5 1x10

Mista · 07-01-2007, 10:46 PM

1/7

Wanted to do all shoulders / bis / tris / chest.

DB bench 3x10
Alternate shoulder press 3x5 3x5
Preacher curls 3x10
Dips 3x10
Tri pulldown 3x10
Flys 3x10

Mista · 07-01-2007, 10:47 PM

Tonight I'm doing abs at home, tomorrow is dedicated to legs..

Mista · 07-04-2007, 01:52 AM

2/7

Ab work

Mista · 07-04-2007, 01:55 AM

3/7

Legs

Leg press 1x10 2x5 1x0
Squat 3x10
Calve raises 3x10
Leg extensions 5x5

Mista · 07-05-2007, 01:17 AM

4/7

Back

Seated rows 2x10 2x5
Upright rows 2x10 2x5
Lat pulldown 3x10
Shrugs 3x10
Bent Seated flys 3x10
Pullups 2x5

Mista · 07-06-2007, 12:56 AM

5/7

Chest / Tris

Flat DB Bench 2x10 1x9
Tri Extension 3x10
Incline DB 3x10
Pulldowns 2x10 1x9
Flys 1x10 1x5
Peck Deck 1x10 1x5

Mista · 07-06-2007, 12:57 AM

Diets been really good the last 2 weeks, dropped a few pounds of fat.

Mista · 07-08-2007, 07:18 PM

7/7

Bis / Shoulders

Preacher Curls 3x10
Alternate DB Press 3x10
Incline Hammer curls 3x5
Side Raises Supersetted with Front Raise 3x5
Shoulder press 2x10
Standing curls 1x5

Mista · 07-10-2007, 06:27 PM

9/6

Legs

Leg press 3x10
Squat 3x10
Calve raises 3x10
Leg extensions 5x5

Mista · 07-10-2007, 06:31 PM

10/6

Back / shoulders

Decided to combine the two and go 3x5.

Seated rows 3x5 PB
Alternate shoulder press 3x5 PB
Upright rows 3x5 PB
Shoulder press 3x5 PB
Lat pulldown 3x5
Shrugs 3x10.
Bent flys 3x5 PB
One arm rows 3x5
Pullups 3x5

Mista · 07-11-2007, 09:03 PM

11/6

35mins walking

Abs

Mista · 07-12-2007, 06:14 PM

12/6

Chest / Bi / Tri

DB Bench 1x5 1x5 1x5 PB
Preacher curls 1x5 2x5 PB
Incline 3x5
Tri pulldown 3x5
Hammer curls 3x5
Cable flys 3x5

Having some shoulder issues, can lift more weight but the pain in my shoulders is making me hold back.

Mista · 07-16-2007, 05:48 PM

16/6

Back

Seated rows 1x5 1x5 1x5 PB 1x2 PB 1x1 PB
Upright Rows 4x5
Lat pulldown 4x5
Shrugs 3x10
Pullups 3x5
Seated bent flys 3x5
One arm rows 1x5 1x4 Grip kept failing.

Mista · 07-18-2007, 10:12 PM

18/6

Chest / Shoulders / Bis / Tris

DB Bench 1x5 1x5 1x2PB 1x5
Shoulders 2x5 1x5
Preacher curls 1x5 2x5 PB
Tri extension 1x5 2x5PB
Incline Bench 2x10 1x8
Dips 3x10
Hammer curls 3x10

Mista · 07-23-2007, 06:23 PM

23/7

Back / Legs

Pullups 3x10 slow
Upright rows 3x5
Seated rows 1x3 1x3 1x3PB
Leg press 2x5 2x1PB
Lat pulldown 3x5
Squat 3x10
Shrugs 3x10
One arm row 3x5
Calve raises 3x10

10 minute ride.

Mista · 07-24-2007, 05:19 PM

24/7

Chest / tris / abs

DB bench 1x5 1x5 1x5PB
Incline 3x10
Tri extension 2x5 1x6 PB
Tri pulldown 2x10 1x9
Peck Deck 1x10 1x5 1x20
Abs

Mista · 07-26-2007, 06:17 PM

26/7

Shoulders / Bis

Alternate shoulder press 2x5 1x5PB
Arnold press 2x5 1x3PB 1x5
Preacher curls 1x5 1x5 1x5 PB
Hammer curls 1x5 1x5 1x1PB 1x5
Shoulder press 1x10 2x10
Standing curls 3x10

Mista · 07-30-2007, 05:18 PM

30/7

Back

Upright rows 2x5 1x5 PB
Seated rows 1x5 1x5 1x5PB
Pullups 3x10
Shrugs 3x10
Lat pulldown 3x5
Seated bent flys 3x5
Face pulls 2x10 1x7

Mista · 07-31-2007, 06:37 PM

31/7

Legs

Leg press 1x5 1x5 1x10 PB!
Leg extensions 4x5
Squat 3x10
Lunges 3x5
Calve raises 3x10

Mista · 08-01-2007, 05:23 PM

1/8

Chest / Tris

DB Bench 1x5 1x5 2x5 PB
Incline 1x10 2x10 PB
Tri extension 1x5 1x5 1x5 1x5
Tri pulldown 1x5 1x9
Flys 3x5

Was really tired and sore after workout.

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06-05-2007, 05:56 PM	#151
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	I think I'm due for a deload in the next week or two.

06-06-2007, 05:42 PM	#152
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	6/6 Rode to gym Upright rows 3x10 Bent rows 2x10 One arm rows 2x5 Shrugs 3x10 Seated rows 2x3 1x4 1x10 Hypers 3x10 Seated Bent flys 2x5 1x10

06-11-2007, 08:19 PM	#153
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	10/6 Rode to gym Incline 3x10 Flat DB Bench 3x10 Flys 3x12 Tri Extension 3x12 Tri Pulldown 3x12 I dropped the weights significantly. I will do the same for my next two gym sessions. Went for a ride after gym also.

06-12-2007, 06:15 PM	#154
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	12/6 Arnold press 3x12 45 RI Shoulder press 3x12 45 RI Preacher curls 3x10 30 RI Hammer curls 2x10 2x5 30 RI Side Raises Supersetted with Front Raises 3x5 each 20 RI Shoulder press with bar only supersetted with standing bi curls 3x10 NO RI Incline abs 1x30 1x20 1x10 All weights were significantly lower. I have been having trouble with my triceps and elbows, an area where I have never had trouble before. So either tonight or tomorrow I will go light on my back day then give it a few days off completely.

06-12-2007, 06:16 PM	#155
Malley Senior Member Elite Member Join Date: May 2006 Location: Illinois Posts: 10,008	Giving it a few days off sounds like a good bet to me.

06-12-2007, 06:24 PM	#156
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	It sucks because I was making good progress, but lately I been feeling drained. I hate taking time off, I think im going to loose too much. But I guess its more 1 step back, for 2 steps forward.

06-25-2007, 05:48 PM	#157
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	25/6 So its been nearly 2 weeks without touching the weights for various reasons, but I hit it last night... Pullups 3x10 Upright rows 3x10 One arm rows 6x5 Shrugs 2x10 1x9 Hypers 3x10 Decline Abs 1x30 1x20 1x10 Lat pulldown 3x5 Seated Bent flys 3x10 Happy with weights used and feeling after time off. Chest and Tris tonight or tomorrow.

06-26-2007, 09:52 PM	#158
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	26/6 Flat Bench 3x10 Incline 3x6 Tri Pulldown 4x10 Flys 2x10 1x8

06-28-2007, 05:24 PM	#159
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	28/6 Alternate Press 3x5 drop then 3x5 Preacher curls 3x5 drop then 3x5 Arnold Press 1x5 up then 3x5 drop then 2x5 Hammer curls 4x5 Seated curls 2x5 Standing DB Press 3x10 No RI Light (swapping with below) Standing DB Bicurls 3x5 No RI Light Everything done with below 60RI. Sets and reps are weird because I haven't done this workout in a while. Overall happy with the weights and response.

07-01-2007, 10:44 PM	#160
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	30/6 Rode to gym Pullups 3x10 Rows 3x5 Upright rows 3x10 One arm rows 3x5 Shrugs 3x10 Lat pulldown 1x5 1x10

07-01-2007, 10:46 PM	#161
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	1/7 Wanted to do all shoulders / bis / tris / chest. DB bench 3x10 Alternate shoulder press 3x5 3x5 Preacher curls 3x10 Dips 3x10 Tri pulldown 3x10 Flys 3x10

07-01-2007, 10:47 PM	#162
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Tonight I'm doing abs at home, tomorrow is dedicated to legs..

07-04-2007, 01:52 AM	#163
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	2/7 Ab work

07-04-2007, 01:55 AM	#164
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	3/7 Legs Leg press 1x10 2x5 1x0 Squat 3x10 Calve raises 3x10 Leg extensions 5x5

07-05-2007, 01:17 AM	#165
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	4/7 Back Seated rows 2x10 2x5 Upright rows 2x10 2x5 Lat pulldown 3x10 Shrugs 3x10 Bent Seated flys 3x10 Pullups 2x5

07-06-2007, 12:56 AM	#166
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	5/7 Chest / Tris Flat DB Bench 2x10 1x9 Tri Extension 3x10 Incline DB 3x10 Pulldowns 2x10 1x9 Flys 1x10 1x5 Peck Deck 1x10 1x5

07-06-2007, 12:57 AM	#167
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Diets been really good the last 2 weeks, dropped a few pounds of fat.

07-08-2007, 07:18 PM	#168
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	7/7 Bis / Shoulders Preacher Curls 3x10 Alternate DB Press 3x10 Incline Hammer curls 3x5 Side Raises Supersetted with Front Raise 3x5 Shoulder press 2x10 Standing curls 1x5

07-10-2007, 06:27 PM	#169
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	9/6 Legs Leg press 3x10 Squat 3x10 Calve raises 3x10 Leg extensions 5x5

07-10-2007, 06:31 PM	#170
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	10/6 Back / shoulders Decided to combine the two and go 3x5. Seated rows 3x5 PB Alternate shoulder press 3x5 PB Upright rows 3x5 PB Shoulder press 3x5 PB Lat pulldown 3x5 Shrugs 3x10. Bent flys 3x5 PB One arm rows 3x5 Pullups 3x5

07-11-2007, 09:03 PM	#171
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	11/6 35mins walking Abs

07-12-2007, 06:14 PM	#172
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	12/6 Chest / Bi / Tri DB Bench 1x5 1x5 1x5 PB Preacher curls 1x5 2x5 PB Incline 3x5 Tri pulldown 3x5 Hammer curls 3x5 Cable flys 3x5 Having some shoulder issues, can lift more weight but the pain in my shoulders is making me hold back.

07-16-2007, 05:48 PM	#173
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	16/6 Back Seated rows 1x5 1x5 1x5 PB 1x2 PB 1x1 PB Upright Rows 4x5 Lat pulldown 4x5 Shrugs 3x10 Pullups 3x5 Seated bent flys 3x5 One arm rows 1x5 1x4 Grip kept failing.

07-18-2007, 10:12 PM	#174
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	18/6 Chest / Shoulders / Bis / Tris DB Bench 1x5 1x5 1x2PB 1x5 Shoulders 2x5 1x5 Preacher curls 1x5 2x5 PB Tri extension 1x5 2x5PB Incline Bench 2x10 1x8 Dips 3x10 Hammer curls 3x10

07-23-2007, 06:23 PM	#175
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	23/7 Back / Legs Pullups 3x10 slow Upright rows 3x5 Seated rows 1x3 1x3 1x3PB Leg press 2x5 2x1PB Lat pulldown 3x5 Squat 3x10 Shrugs 3x10 One arm row 3x5 Calve raises 3x10 10 minute ride.

07-24-2007, 05:19 PM	#176
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	24/7 Chest / tris / abs DB bench 1x5 1x5 1x5PB Incline 3x10 Tri extension 2x5 1x6 PB Tri pulldown 2x10 1x9 Peck Deck 1x10 1x5 1x20 Abs

07-26-2007, 06:17 PM	#177
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	26/7 Shoulders / Bis Alternate shoulder press 2x5 1x5PB Arnold press 2x5 1x3PB 1x5 Preacher curls 1x5 1x5 1x5 PB Hammer curls 1x5 1x5 1x1PB 1x5 Shoulder press 1x10 2x10 Standing curls 3x10

07-30-2007, 05:18 PM	#178
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	30/7 Back Upright rows 2x5 1x5 PB Seated rows 1x5 1x5 1x5PB Pullups 3x10 Shrugs 3x10 Lat pulldown 3x5 Seated bent flys 3x5 Face pulls 2x10 1x7

07-31-2007, 06:37 PM	#179
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	31/7 Legs Leg press 1x5 1x5 1x10 PB! Leg extensions 4x5 Squat 3x10 Lunges 3x5 Calve raises 3x10

08-01-2007, 05:23 PM	#180
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	1/8 Chest / Tris DB Bench 1x5 1x5 2x5 PB Incline 1x10 2x10 PB Tri extension 1x5 1x5 1x5 1x5 Tri pulldown 1x5 1x9 Flys 3x5 Was really tired and sore after workout.