Mista'a on a Mission

Mista · 10-25-2007, 05:34 PM

25/10

Pull

Seated rows 1x3 1x3 1x3 1x3 2x3 1x4
Upright rows 1x5 1x5 1x4 1x10
Pullups 1x10
Chinups 1x10
One arm rows 2x10
Lat pulldown 1x5 1x5 1x6
Hypers 1x15
Face pulls 1x10 1x4
Hammer curls 1x5 1x10

Was more trying to give my lats a workout than traps or bis.

Mista · 10-29-2007, 04:29 PM

29/10

Chest

DB Bench 1x5 1x10 2x10 (dropped 20pounds)
Incline 1x10 2x10 (dropped 20 pounds)
Flys 2x10 1x7
Dips 4x10

Didn't have much energy or time, still pretty happy with my bench. I know I can hit a new PB when I want.

Mista · 10-31-2007, 05:37 PM

Shoulders / Abs

Arnold press 1x5 1x4 1x5 1x6 1x5
Alternate shoulder press 1x4 1x5 1x4 1x5
Decline abs 1x40 3x10
Front raises 1x5 3x5
Shoulder press 1x10

Mista · 11-01-2007, 05:39 PM

1/11

Legs

Leg press 1x5 1x5 1x5 2x5 1x20
Extensions 1x5 3x1 1x10
Leg curls 3x10
Squats 3x10
Calve raises 3x20

Mista · 11-04-2007, 03:58 PM

2/11

Back / Traps

Pullups 1x10
Chinups 1x10
Upright rows 1x5 1x5 1x5 1x5
One arm rows 3x10
Shrugs 3x10
Hypers 1x20
Face pulls 3x10

Mista · 11-05-2007, 03:31 PM

5/11

Arms / Abs

Skull crushers 1x10 1x6 1x8 1x10PB!
Preacher curls 1x5 1x5 1x5PB!
Abs 1x60
Bike abs? 3x20
Tri pulldown 3x10PB!
Hammer curls 2x5 1x8 1x10

Mista · 11-07-2007, 05:00 PM

7/11

Back / Traps

Was meant to do Push but triceps were killing me! I should have has another day rest because after a couple sets my elbows couldn't keep up with the weight.

Pullups / Chinups 2x10 2x10
Upright rows 1x10 1x6 1x5
Hypers 2x10
Shrugs 3x10
One arm rows 2x10

Mista · 11-11-2007, 03:45 PM

10/11

Half assed shoulders and chest

Mista · 11-13-2007, 03:28 PM

13/11

Fullbody

Bench 1x10
Chinups 1x10
Incline bench 1x10
Arnold press 2x5
Facepulls 1x10
Shrugs 1x10
Dips 1x10
Abs 1x30 2x20
Flys 1x10
One arm rows 1x10
Hypers 1x10
Pullups 1x10
Dips 1x10 super slow last 2

Mista · 11-13-2007, 03:37 PM

Need to do legs but sprained ankle nearly 2 weeks ago and is still bruised and swollen.

DOMS · 11-13-2007, 04:33 PM

Sorry to hear about your ankle man. But like I told JailHouse, pay now, or pay longer. When I seriously hurt myself (and so far I've yet to do it any other way), I take a full month off. I don't try to work around it. I just stop.

Solid workout on the upper body! If you like unilateral stuff, you should try unilateral DB rows. Those are a lot of fun. Plus, if you want to up your weight on BB Bench, switch to DBs for a month. I did that and make good gains.

Mista · 11-13-2007, 05:08 PM

Quote:

Originally Posted by DOMS

Sorry to hear about your ankle man. But like I told JailHouse, pay now, or pay longer. When I seriously hurt myself (and so far I've yet to do it any other way), I take a full month off. I don't try to work around it. I just stop.

Solid workout on the upper body! If you like unilateral stuff, you should try unilateral DB rows. Those are a lot of fun. Plus, if you want to up your weight on BB Bench, switch to DBs for a month. I did that and make good gains.

I have been using DBs for a while now because I been hitting the gym alone with no spotter. I'm looking forward to seeing how much I can BB press.

katt · 11-13-2007, 05:16 PM

Nice workout today Mista! How'd you sprain your ankle?? I've done that before and almost wished that I had broken it rather than sprained it, it would swell up so much I couldn't tell the difference between my calf and ankle.... yeah kankles!!

Mista · 11-13-2007, 05:40 PM

Quote:

Originally Posted by katt

Nice workout today Mista! How'd you sprain your ankle?? I've done that before and almost wished that I had broken it rather than sprained it, it would swell up so much I couldn't tell the difference between my calf and ankle.... yeah kankles!!

Funny story actually. Was trying to have sex behind a shed at a 21st but we were both blind drunk and kept falling over. I woke up and couldn't walk.

katt · 11-13-2007, 05:45 PM

OMFG... now that's funny!!

But,,, what better way to sprain an ankle

Mista · 11-18-2007, 10:00 PM

16/11

Upper body

Don't remember what I did exactly besides doing a set or two on a variety of movements.

Mista · 11-20-2007, 04:06 PM

20/11

Push

Shoulder press 3x10
Flat DB Bench 1x9 1x10
Incline 1x10 1x10
Alternate shoulder press 2x4
Dips 2x10
Light flys 2x10
Light skull crushers 1x10

Still having trouble with elbows, might need a deload.

Mista · 11-27-2007, 05:33 PM

23/11

Pull

Can't remember.

Mista · 11-27-2007, 05:37 PM

27/11

Chest / Tris

DB Bench 1x5 3x10 PB!!!
Flys 3x10
Tri extension 1x4 1x3 1x10
Incline 2x10
Dips 4x8

Tris were pretty fried after first bench. The gym was really hot and it was effecting my workout.

As for getting back to doing legs, its not looking good. My ankle is still giving me heaps of shit even though I have been avoiding using it.

Mista · 12-03-2007, 05:34 PM

3/12

Back / Traps / Bis

Pullups 2x10
Seated Rows 1x3 1x3 1x3 1x5
Shrugs 3x10
Preacher curls 1x5 1x5 1x5 1x10
Close grip pulldown 3x10

Mista · 12-03-2007, 06:51 PM

29/11

I forgot to post my shoulder workout.

Mista · 12-04-2007, 03:40 PM

4/12

Chest / Tris

Incline DB bench 1x5 1x5 1x10 PB!!!
Flat DB bench 1x10 1x11 PB 1x9
Tri extension 1x5 1x10 light
Flys 1x10 1x10 light
Dips 4x10

katt · 12-04-2007, 03:42 PM

Nice PB on the DB presses! Has anyone asked you why you don't post your weights?? If not, can I ask?

Mista · 12-04-2007, 03:58 PM

Quote:

Originally Posted by katt

Nice PB on the DB presses! Has anyone asked you why you don't post your weights?? If not, can I ask?

Yes I have been asked about weights before. I think it is just the fact that some people can lift a fair bit more weight than me, so it makes my weight look small, even though compared to some it's quite a bit. I think after my holidays I will start posting weights.

katt · 12-04-2007, 04:48 PM

Great! And don't forget the pictures!!

Mista · 12-04-2007, 04:55 PM

I have a topless pic from my birthday last year (December 13th) , I will take another one next week and post them to compare.

katt · 12-04-2007, 04:57 PM

Mista · 12-09-2007, 03:48 PM

7/12

Shoulders / Legs / Abs

Alternate shoulder press (hammer grip) 1x5 3x5 PB
Squat 3x10
Incline abs 3x20 3x10
Leg press 3x10
Seated shoulder press 3x10

Mista · 12-10-2007, 03:52 PM

10/12

Workout A

DB Bench 1x9 2x10
Pullups 3x10
One arm rows 3x10
Dips 4x10
Shrugs 3x10

Mista · 12-27-2007, 07:37 PM

28/12

First workout after my holiday.

Fullbody

Bench 2x10
Seated rows 3x5
Upright rows 3x5
Military press 3x5
Pull ups 2x10
Dips 2x10
Squats 2x10
Leg press 2x10
Incline abs 1x30 1x20
Calve raises 1x20

All done in 45 mins. Weights were alot lighter than usual but didn't want to get an injury first day back. I was about to chuck by the end so it was still good.

11-13-2007, 04:33 PM	#251
DOMS Metrosexual Elite Member Join Date: Jul 2004 Location: In a van, down by the river... Posts: 21,512 Photos: 5	Sorry to hear about your ankle man. But like I told JailHouse, pay now, or pay longer. When I seriously hurt myself (and so far I've yet to do it any other way), I take a full month off. I don't try to work around it. I just stop. Solid workout on the upper body! If you like unilateral stuff, you should try unilateral DB rows. Those are a lot of fun. Plus, if you want to up your weight on BB Bench, switch to DBs for a month. I did that and make good gains.
	I never lie because I don't fear anyone. You only lie when you're afraid.—John Gotti

12-04-2007, 04:57 PM	#267
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Lol

10-25-2007, 05:34 PM	#241
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	25/10 Pull Seated rows 1x3 1x3 1x3 1x3 2x3 1x4 Upright rows 1x5 1x5 1x4 1x10 Pullups 1x10 Chinups 1x10 One arm rows 2x10 Lat pulldown 1x5 1x5 1x6 Hypers 1x15 Face pulls 1x10 1x4 Hammer curls 1x5 1x10 Was more trying to give my lats a workout than traps or bis.

10-29-2007, 04:29 PM	#242
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	29/10 Chest DB Bench 1x5 1x10 2x10 (dropped 20pounds) Incline 1x10 2x10 (dropped 20 pounds) Flys 2x10 1x7 Dips 4x10 Didn't have much energy or time, still pretty happy with my bench. I know I can hit a new PB when I want.

10-31-2007, 05:37 PM	#243
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Shoulders / Abs Arnold press 1x5 1x4 1x5 1x6 1x5 Alternate shoulder press 1x4 1x5 1x4 1x5 Decline abs 1x40 3x10 Front raises 1x5 3x5 Shoulder press 1x10

11-01-2007, 05:39 PM	#244
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	1/11 Legs Leg press 1x5 1x5 1x5 2x5 1x20 Extensions 1x5 3x1 1x10 Leg curls 3x10 Squats 3x10 Calve raises 3x20

11-04-2007, 03:58 PM	#245
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	2/11 Back / Traps Pullups 1x10 Chinups 1x10 Upright rows 1x5 1x5 1x5 1x5 One arm rows 3x10 Shrugs 3x10 Hypers 1x20 Face pulls 3x10

11-05-2007, 03:31 PM	#246
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	5/11 Arms / Abs Skull crushers 1x10 1x6 1x8 1x10PB! Preacher curls 1x5 1x5 1x5PB! Abs 1x60 Bike abs? 3x20 Tri pulldown 3x10PB! Hammer curls 2x5 1x8 1x10

11-07-2007, 05:00 PM	#247
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	7/11 Back / Traps Was meant to do Push but triceps were killing me! I should have has another day rest because after a couple sets my elbows couldn't keep up with the weight. Pullups / Chinups 2x10 2x10 Upright rows 1x10 1x6 1x5 Hypers 2x10 Shrugs 3x10 One arm rows 2x10

11-11-2007, 03:45 PM	#248
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	10/11 Half assed shoulders and chest

11-13-2007, 03:28 PM	#249
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	13/11 Fullbody Bench 1x10 Chinups 1x10 Incline bench 1x10 Arnold press 2x5 Facepulls 1x10 Shrugs 1x10 Dips 1x10 Abs 1x30 2x20 Flys 1x10 One arm rows 1x10 Hypers 1x10 Pullups 1x10 Dips 1x10 super slow last 2

11-13-2007, 03:37 PM	#250
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	Need to do legs but sprained ankle nearly 2 weeks ago and is still bruised and swollen.

11-13-2007, 05:16 PM	#253
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Nice workout today Mista! How'd you sprain your ankle?? I've done that before and almost wished that I had broken it rather than sprained it, it would swell up so much I couldn't tell the difference between my calf and ankle.... yeah kankles!!

11-13-2007, 05:45 PM	#255
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	OMFG... now that's funny!! But,,, what better way to sprain an ankle

11-18-2007, 10:00 PM	#256
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	16/11 Upper body Don't remember what I did exactly besides doing a set or two on a variety of movements.

11-20-2007, 04:06 PM	#257
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	20/11 Push Shoulder press 3x10 Flat DB Bench 1x9 1x10 Incline 1x10 1x10 Alternate shoulder press 2x4 Dips 2x10 Light flys 2x10 Light skull crushers 1x10 Still having trouble with elbows, might need a deload.

11-27-2007, 05:33 PM	#258
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	23/11 Pull Can't remember.

11-27-2007, 05:37 PM	#259
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	27/11 Chest / Tris DB Bench 1x5 3x10 PB!!! Flys 3x10 Tri extension 1x4 1x3 1x10 Incline 2x10 Dips 4x8 Tris were pretty fried after first bench. The gym was really hot and it was effecting my workout. As for getting back to doing legs, its not looking good. My ankle is still giving me heaps of shit even though I have been avoiding using it.

12-03-2007, 05:34 PM	#260
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	3/12 Back / Traps / Bis Pullups 2x10 Seated Rows 1x3 1x3 1x3 1x5 Shrugs 3x10 Preacher curls 1x5 1x5 1x5 1x10 Close grip pulldown 3x10

12-03-2007, 06:51 PM	#261
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	29/11 I forgot to post my shoulder workout.

12-04-2007, 03:40 PM	#262
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	4/12 Chest / Tris Incline DB bench 1x5 1x5 1x10 PB!!! Flat DB bench 1x10 1x11 PB 1x9 Tri extension 1x5 1x10 light Flys 1x10 1x10 light Dips 4x10

12-04-2007, 03:42 PM	#263
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Nice PB on the DB presses! Has anyone asked you why you don't post your weights?? If not, can I ask?

12-04-2007, 04:48 PM	#265
katt Registered User Join Date: Jan 2006 Location: Pacific Northwest Posts: 4,118 Photos: 37	Great! And don't forget the pictures!!

12-04-2007, 04:55 PM	#266
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	I have a topless pic from my birthday last year (December 13th) , I will take another one next week and post them to compare.

12-09-2007, 03:48 PM	#268
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	7/12 Shoulders / Legs / Abs Alternate shoulder press (hammer grip) 1x5 3x5 PB Squat 3x10 Incline abs 3x20 3x10 Leg press 3x10 Seated shoulder press 3x10

12-10-2007, 03:52 PM	#269
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	10/12 Workout A DB Bench 1x9 2x10 Pullups 3x10 One arm rows 3x10 Dips 4x10 Shrugs 3x10

12-27-2007, 07:37 PM	#270
Mista Registered User Join Date: Oct 2005 Location: Adelaide Posts: 2,275	28/12 First workout after my holiday. Fullbody Bench 2x10 Seated rows 3x5 Upright rows 3x5 Military press 3x5 Pull ups 2x10 Dips 2x10 Squats 2x10 Leg press 2x10 Incline abs 1x30 1x20 Calve raises 1x20 All done in 45 mins. Weights were alot lighter than usual but didn't want to get an injury first day back. I was about to chuck by the end so it was still good.