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Lets see what this muscle can do..

IML Gear Cream!
DB Rows
55lb DBs for 6 reps
65lb DBs for 6 reps
75lb DBs for 6 reps
85lb DBs for 6 reps
100lb DBs for 4 sets, 6 reps (60 sec RI)

Weighted Pullups
20lbs for 4 sets, 6 reps (60 sec RI)

Barbell rows
145lbs for 3 sets, 10 reps (45 sec RI; bad form at end)

Chinups
BW for 3 sets, 10 reps (45 sec RI; RPs again!)

Spider Hammer curls

Caveman

Eliptical for 15 min

Static Stretched


I used some straps this time. Helped a bit but I was fresh out of carbs. Which is why 15 minutes were done on the eliptical.
 
Push day. :nail:

Chest Press Machine Unilateral
1 plate for 8 reps no pain
1plate + 25lbs for 8 reps, slight pain
2 plates for 4 sets, 8 reps (45 sec RI; pain progressively gets worse) :pissed:

Bench Press
135lbs for 8 reps, slight pain
185lbs for 5 reps, slight pain
225lbs for 2 sets, pain
Same thing, adjust grip to 1.5 inches from thumb to end of brail, no pain for 2 sets

Weighted Dips
45lbs for 4 sets, 8 reps pain

Pronated Cable Fly
20lbs for 3 sets, 10 reps pain

Diamond Push ups
BW for 3 sets, 12 reps no pain

Static Stretched


Ok, well, everything was either 30-60 sec RI.

The chest press I figured would be bad and it was the worst. It looked like a machine that went straight out, horizontally. It triangularly goes up. So, it worse.

Bench was better cuz the wrist hardly moves. Dips hurt, but it seemed like left over pain.

Decline bench may be the best, but well see.
 
DB Bulgarians! Oh shit.
BW for 2 sets, 6 reps
25lb DBs for 6 reps
30lb DBs for 4 sets, 8 reps (60 sec RI)

Static BB Lunges
90lbs for 3 sets, 10 reps (45 sec; some breaths)

Leg Extensions
125lbs for 12 reps
130lbs for 2 sets 12 reps (30 sec RI)

Calf Press
200lbs for 4 sets, 10 reps (30 sec RI)

Caveman
Tabata
Eliptical for 20 min

Static Stretched


Bulgarians can go up but the lunges, which were done with a weighted EZ bar, needs to remain.

Leg extensions may had been 140lbs. But jesus, tabata was done with a 20kg KB . The fuck was I thinking!?
 
My ass is so sore from Bulgarians so I am not sure what pain youre referring to! ;)



DB Rows
50lb DBs for 6 reps
55lb DBs for 6 reps
65lb DBs for 6 reps
75lb DBs for 6 reps
85lb DBs for 6 sets, 5 reps (45 sec RI)

Weighted Pullups
25lbs for 6 sets, 5 reps (45-60 sec RI)

Barbell rows
145lbs for 5 sets, 8 reps (45 sec RI)

Chinups
BW for 5 sets, 8 reps (45 sec RI; 1 RP)

Reverse Curls
Spider Hammer curls


Static Stretched


Wasnt motivated when I came in, but I turned it around.

I changed up volume a bit. I liked it!
 
Bench
The bar...no pain
135lbs for 2 sets, 6 reps (pain here n there)
185lbs for 7 reps (same thing)
225lbs for 4 sets, 6 reps (45 sec RI; fucking pain)

Weighted Dips
BW for 8 reps (no pain)
45lbs for 4 sets, 8 reps (45 sec RI; pain for 1st 2 sets, then went away)

Cable Flies
23lbs? for 3 sets, 10 reps (45 sec RI; pain)

Caveman
Eliptical

Static Stretched


God dammit. Well. I just cant go heavy at all. Bench got worse actually. Pain was slight then substantial.

Dips were weird. It was there, then one set it was completely gone.

I am pretty down about this so fuck this.
 
Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 5 rep
275lbs for 3 rep
315lbs for 1 rep
335lbs for 1 rep
355lbs for 10 sets, 1 rep (45-60 sec RI)

Romanian Deads
285lbs for 4 sets, 6 reps (45-60 sec RI; strapped)

GMs
150lbs for 3 sets, 10 reps (45 sec RI)

Calf Press
240lbs for 4 sets, 8 reps (30 sec RI)

Rotator Cuff
Eliptical for 30 min

Static Stretched


355lbs felt good. Real good actually. 365lbs? :yes:

Romanian and GMs should stay.
 
DB Rows
55lb DBs for 6 reps
65lb DBs for 2 sets, 6 reps
75lb DBs for 6 reps
90lb DBs for 4 sets, 8 reps (60 sec RI)

Weighted Pullups
25lbs for 5 sets, 6 reps (60 sec RI)

Barbell rows
145lbs for 5 sets, 8 reps (45 sec RI)

Chinups
BW for 4 sets, 6 reps (45 sec RI)

Spider Hammer curls

Caveman x 2
Eliptical for 20 min

Static Stretched


Losing strength here.. The pullups are just a bitch. I hate to switch these exercises given the setup but there may be no choice.

Curls were WIPED. Ugh. 35lb Dbs were killing me, then 25lb DBs were. :jerkit:
 
Warm ups..
Rotator Cuff

Density Push up
Level 1...done

Db Fly
10lb Dbs for 3 sets, 10 reps
-supersetted-
Db Press
50lb Dbs for 3 sets, 10 reps (60 sec RI)

Same thing but 15lb flies and 55lb presses
Some reps were 15 reps

Standing BB OH Press
95lbs for 3 sets, 10 reps (60 sec RI)

Rope pushdown
Underhand pushdown

Sprints
Caveman

Static Stretched


Density pushups were 12 sets of 10 reps. Each set is a minute long so if I complete 10 reps in 9 sec, I have 51 sec of rest. In the end, its 120 reps. I gotta see what level 2 is..

The supersets err "pre exhaustion" exercises that followed were workouts I've always wanted to do but didn't cuz they were pointless. Well, with my shoulder, its perfect! I must stay with the 15lb flies but the presses can go up. Volume can go up too.

Also' I might wanna do shoulder presses first. No pain with this, could u believe its pain free?!

Sprints are done on an indoor track. Shins hurt sowell try again when the gym reopens.
 
From 12-15

Bulgarian Squats
25lb Dbs for 8 reps
30lb DBs for 8 reps
35lb DBs for 4 sets, 8 reps (60 sec RI)

Static Lunge
90lb bar for 3 sets, 10 reps (45 sec RI)

Leg Extension
120+lbs for 4 sets, 12 reps (30 sec RI)

Calf Press
230lbs for 4 sets, 10 reps (30 sec RI)

and some more shit..

I cant remember the rest, but I did this over a week ago.
 
Yeah, I had almost a week off. Yesterdays entry was from 12-15-11.


Warm ups.
Hip Mobility

Deads
135lbs for 2 sets, 6 reps
185lbs for 5 reps
225lbs for 3 reps
275lbs for 1 rep
315lbs for 1 rep
335lbs for 1 rep
365lbs for 10 sets, 1 rep (45-60 sec RI)

Romanian Deads
290lbs for 4 sets, 6 reps (45 sec RI; strapped)

GMs
135lbs for 3 sets, 10 reps (45 sec RI)

Seated Calf
1 plate + 50lbs for 5 sets, 10 reps (30 sec RI)

Eliptical for 20 min

Static Stretched

Today I was at a new gym. Usually, I get that 'new gym rust' syndrome, but oddly, tonight was pretty good! GMs went down only cuz I forgot.

Honestly, this was quite easy. I was on some sample pack of Napalm, but nothing else really. So, those are some good numbers for low carbs. :hiya:
 
Standing DB OH Press
60 lb DBs for 4 sets, 8 reps (60 sec RI; failed on 5th rep on last set)

Db Fly
15lb Dbs for 3 sets, 12 reps
-supersetted-
Db Press
60lb Dbs for 3 sets, 12 reps (60 sec RI)

Density Push up
Level 2...done

15lb Scaptions
Cable Pushdowns
Cable Crunches

Eliptical for 25 min

Static Stretched


I miss my old gym. 2 squat racks, which my old gym doesnt have, but 1 squat cage? Jesus, old one has 8. I wanted to do OH BB presses first while I was fresh, but the cage was taken up. The racks are underneath low ceilings, so DBs it was. :mad:

The supersets were awesome. I wonder what can go up?

The density push up level 2 was tough. It was 10 min, 12 reps in each min. Harder, but this was my last exercise.

I left the gym with a lot of blood in my chest, but I certainly miss heavy benches. :(
 
ATG Squats
135lbs for 8 reps
185lbs for 6 reps
225lbs for 6 reps
245lbs for 6 reps
260lbs for 4 sets, 6 reps (1 min RI)

Marching DB lunges
40lb DBs for 3 sets, 16 steps (45 sec RI; 1 total RP)

Leg Extensions
150lbs for 3 sets, 10 reps (30 sec RI)

Calf Press
3 plates on each side for 3 sets, 12 reps (30 sec RI)

Static Stretched


Today was filled with dizzy spells. Didnt have the most calorie filled night before today nor was todays breakfast big. In any case, Id say to do it all again to solidify it being a semi off day.

Wobbly and full of blood when I left. Thats a good thing! :callme:
 
Standing BB OH Press
The bar for 2 sets, 8 reps
65lbs for 8 reps
95lbs for 6 reps
115lbs for 6 reps
135lbs for 5 sets, 6 reps (1 min RI)

Db Fly
15lb Dbs for 3 sets, 15 reps
-supersetted-
Db Press
65lb Dbs for 3 sets, 12 reps (60 sec RI)

Density Push up
Level 3...done

Cable Scaptions
Cable Pushdowns
Cable Woodchops

Eliptical for 25 min
Ab stuff

Static Stretched


See? Barbell was a lot better. Tough though. Not sure about going up.

I did go up on the supersets. I still feel slight pain during the flies so going up there may not be a good idea. 70lb DBs at 12 reps?

Level 3 fucking SUCKED! This was..oh wait, no I did Level 4. Last week was Level 3 and I accidently skipped Level 2. Level 4 is 9 sets in 9 minutes with 14 push ups in each minute. So fucking hard people. Not the exercise, ME.

henderson-bisping-gif.gif
 
Weighted Pullups
BW for 3 sets, 5 reps
45lbs for 8 sets, 3 reps (30 sec RI)

DB Rows
100lb DBs for 5 sets, 5 reps (1 min RI)

Chin ups
BW for 5 sets, 8 reps (45 sec RI; RPs!)

Barbell Row
145lbs for 5 sets, 8 reps (45 sec RI)

Reverse EZ bar curls
Cable Unilateral Curls
Face Pulls

Static Stretched


Son of a bitch, I just cant keep up with the pullups. I just run out of steam or get filled with too much blood to complete the chins.

All rows can go up.
 
Warm ups..
Hip Mobility

Romanian Deads
135lbs for 2 sets, 6 reps
225lbs for 2 sets, 6 reps
265lbs for 4 sets, 8 reps (60 sec RI)

GMs
135lbs for 3 sets, 10 reps (45 sec RI)

Hamstring Curls
85lbs for 3 sets, 12 reps (30 sec RI)

Standing Calf Press
70lbs?! for 4 sets, 8 reps (30 sec RI)

Caveman
Eliptical for 13 min

Static Stretched


I did GMs cuz there is no Glute Ham Raise here.

Today was tiring. Got a loan to get a sport bike, so that excitement most likely drained a bit of my energy. Buuuut, I did pretty good, eh?

Caveman was done with DBs. :(
 
Warm ups..
Rotator Cuff shit

Db Fly
15lb Dbs for 3 sets, 15 reps
-supersetted-
Db Press
70lb Dbs for 3 sets, 12 reps (60 sec RI)

OH BB Press
95lbs for 5 sets, 8 reps (45 sec RI)

Density Push Up Level 4..done. hardly

Half Ass Caveman
Eliptical for 23 min

Static Stretched


I switched shit around because my chest hardly gets any work and my shoulder just needs rehab. Had the least amount of pain than ever and the presses went up! :rocker:

I suppose Ill give Level 5 a try. :nail:
 
IML Gear Cream!
Bulgarian Squats
20lb Dbs for 6 reps
30lb DBs for 6 reps
40lb DBs for 4 sets, 8 reps (60 sec RI)

Static Lunge
90lb bar for 3 sets, 10 reps (45 sec RI; GOD DAMN)

Leg Extension
120+lbs for 3 sets, 12 reps (30 sec RI)

Calf Press
4 plates for 4 sets, 10 reps (30 sec RI)

Static Stretched


God damn this is always hard. Whats worse is that this was at the END of the day and AFTER a tanning session.

Lunges are extremely hard. There are just so many reps! They are worse than the bulgarians. With that, bulgarians could go up, but my god, the lunges will really suck then.
 
Weighted Pullups
BW for 3 sets, 6 reps
45lbs for 8 sets, 3 reps (30 sec RI; failures)

DB Rows
100lb DBs for 5 sets, 5 reps (1 min RI)

Chin ups
BW for 5 sets, 8 reps (45 sec RI; RPs!)

Barbell Row
155lbs for 5 sets, 8 reps (45 sec RI; 1 RP)

Face Pulls
Cable Curls
Cable Crunches

Static Stretched


I just may have to split this. Granted, I didnt do the same pullup bar, resulting in my reaching like a mo fo to get the bar, but this was prolly better because of that.

I had a good workout, but fuck man. I forgot to go up on the DB row.
 
Warm ups..
Hip mobilitiy

Deads
135lbs for 6 reps
225lbs for 2 sets, 5 reps
275lbs for 1 rep
315lbs for 1 rep
335lbs for 1 rep
370lbs fpr 6 sets, 1 rep (60 sec RI)

ROMANIAN DEADS
225LBS FOR 4 sets, 6 reps (45 sec RI)

GMs
115lbs for 3 sets, 10 reps (30 sec RI)

Eliptical for 20 min

Static stretched


Something was off today. My back just wasn't having it I guess. I did do a tanning session before the workout and it made me sweat more before the workout. I just don't know so I played it safe.
 
Warm ups..

Db Fly
15lb Dbs for 3 sets, 15 reps
-supersetted-
Db Press
75lb Dbs for 3 sets, 12 reps (60 sec RI)

Alternating DB Press
50lb DBs for 4 sets, 10 reps (45 sec RI)

Density Push Up Level 3..done.

Cable Pushdowns
Cable Scaptions

Eliptical for 20 min

Static Stretched


Pain is only noticeable now during flies and fatigued push ups. ZERO PAIN DURING PRESSES. :winkfinger:

Time to eliminate the flies and go back to negative presses.

Also thinking of going upper vertical/horizontal splits.
 
ATG Squats
135lbs for 8 reps
185lbs for 6 reps
225lbs for 2 sets, 6 reps
245lbs for 3 reps
275lbs for 8 sets, 3 reps (30-45 sec RI)

Marching DB lunges
40lb DBs for 4 sets, 16 steps (45 sec RI; 3 total RP)


Calf Press
4 plates + 25lbs on each side for 4 sets, 8 reps (30 sec RI)

Static Stretched


I decided to do some heavier squats with less numbers. If I am going to split shit, then reps shouldnt be high when I am going to do bulgarians on another day. Which means, the leg extensions have to go.

Squats actually were scary until the last sets. I was scared for my back. Need to just trust myself and power through it. Success!

Marching DBs I thought were 4 sets last time, so oops! That explains the RPs!
 
Horizontal Pull

DB Rows
45lb DBs for 6 reps
55lb DBs for 6 reps
75lb DBs for 6 reps
85lb DBs for 6 reps
105lb DBs for 4 sets, 6 reps (60 sec RI)

T-bar Row
3 plates +25lbs for 3 sets, 10 reps (45 sec RI)

Face Pulls
Up to 100lbs for 5 sets, 12 reps (30 sec RI)

Reverse Curls
Cable Torso Twists
Cable Wood Chops

Static Stretched


Rows were tough, but I should go up. Add straps?
T-bars were tough cuz I was getting filled with blood, but very nice volume.

Face pulls took forever cuz I couldnt find a good weight!
 
What do you mean rows were tough? grip issue?

I have heard Fat grips help improve grip strength
Never used them though
 
Vertical

Weighted Pull Ups
BW for 3 sets, 5 reps
25lbs for 4 sets, 6 reps (1 min RI)

Standing OH BB Press
95lbs for 6 reps
115lbs for 6 reps
135lbs for 4 sets, 6 reps (1 min RI)

Neutral Grip Pull ups
BW for 5 sets, 8 reps (45 sec RI; a god damn RP!)

Standing OH DB Press
50lb DBs for 5 sets, 8 reps (45 sec RI)

2 supersets of bis and tris BITCH
Tri sets of ab work

Static Stretched


Ugh. Ok what the fuck? I didnt fail the 25s, so...yay. But the chins were still a bitch? I actually didnt get the very last rep either. Ugh. I really dont want to increase rests, but I guess I could just for the pulls. I like the short rests!
 
jagbender said:
What do you mean rows were tough? grip issue?

I have heard Fat grips help improve grip strength
Never used them though
Click to expand...

I have them. They sent out a sample pack a few years back. Theyre just coasters. Yes, the squares placed on tables under glasses of liquid. Anyway, theyll improve grip strength, but not help grip on lifts. I use Versa Straps for that.

jagbender said:
rests really help with my reps
Click to expand...

Agreed, but with a task of putting on mass, you have to increase volume. With increased volume, comes increased time spent in gym. Then you want to increase rests on top of that?

wtf_gifs_03.gif


Warm Ups..
Hip Mobility

Romanian Deadlifts
135lbs for 6 reps
185lbs for 5 reps
225lbs for 5 reps
245lbs for 4 reps
275lbs for 4 sets, 8 reps (75 sec RI)

Static Holds DOH grip
275lbs for 3 sets, 20, 15, 14 sec

GMs
135lbs for 3 sets, 10 reps (45 sec RI)

Gorilla Hangs

Hamstring Curls
90lbs for 3 sets, 12 reps (30 sec RI)

Eliptical for 20 min

Static Stretched


Back felt better. Tough, but I did it fine. I could go up.

I threw in some grip work. Pretty bad.

Everything can go up!
 
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