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stencil 2.0: NYC Workout Journal

IML Gear Cream!
Felt pretty weak today after a weekend of drinking in Atlantic City...

Bench press: 135 x 8, 195 x 7, 185 x 8, 195 x 6
Incline DB press: 70 x 8, 70 x 8, 70 x 1 (failed)
Skullcrushers: 105 x 8, 105 x 8, 105 x 8
Weighted dips (40lb): 8, 8, 8
Machine flies: 120 x 8, 135 x 8, 135 x 8
 
Feel good today. Karate session tonight, and then I'm going to be lifting in the mornings from now on. I'm tired of shifting my schedule around all the time after work.
 
Holy crap. Intense, intense, hot, karate session tonight. Was also asked to teach the warmups, which was stressful. Only my first time doing it. I forgot a couple things, but overall did a good job. Did probably over 1,000 kicks. Ouch. We'll see if I can do squats in the morning.
 
Hahahahahaha.

The idea that I thought I would get up this morning and go do squats is pretty funny in retrospect. Didn't happen.

Will go tonight.
 
Good lord I f*ing hate leg day during the hot, humid months.

Squats: 135 x 10, 225 x 8, 275 x 8, 295 x 8
SLDLs: 225 x 8, 245 x 8, 245 x 6
Mule calf raises: 400 (stack) x 12, 400 x 12, 400 x 12
Military press: 95 x 8, 115 x 8, 115 x 8
Reverse flies, machine: 105 x 8, 120 x 8, 120 x 8
 
Wide-grip pullups, bodyweight: 8, 8, 7
Seated cable rows: 160 x 8, 150 x 8, 160 x 7
Ez bar curls, standing: 85 x 8, 90 x 8, 90 x 8
10 minutes HIIT
 
Flat bench press: 135 x 8, 185 x 8, 205 x 3, 195 x 4
Decline DB press: 70 x 8, 70 x 8, 70 x 2
Skullcrushers: 85 x 8, 105 x 8, 105 x 8
Weighted dips (45 lbs): 6, 6, 5
 
Yates rows: 45 x 20, 135 x 8, 205 x 8, 205 x 8, 215 x 8
Shrugs: 225 x 8, 315 x 8, 335 x 8
Wide-grip pullups, bodyweight: 6
Wide-grip pulldowns: 180 x 8, 180 x 6
Standing db curls: 40 x 8
Standing db hammer curls: 40 x 6
 
Flat bench press: 135 x 8, 205 x 6, 205 x 6, 205 x 4
Incline DB press: 70 x 8, 70 x 8, 70 x 4
Skullcrushers: 105 x 8, 105 x 8, 105 x 8
Weighted dips (45): 8, 8, 6

Then some karate, of course...

Then some karate again...

Then tonight:

Yates Rows: 135 x 8, 205 x 8, 215 x 8, 215 x 8
Shrugs: 315 x 8, 335 x 8, 335 x 8
Wide-grip pulldowns: 180 x 8, 180 x 8, 180 x 6
Standing DB curls: 40 x 6
Standing DB hammer curls: 40 x 5
 
IML Gear Cream!
Grrr.... got a bad cold. Shut me down all freakin' week. Even missed karate.

Yates Rows: 45 x 15, 135 x 8, 205 x 8, 205 x 8, 215 x 8
Wide-grip pullups, bodyweight: 6, 6, 6
Standing DB curls: 40 x 6, 40 x 6 (hammer), 40 x 5
DB shrugs: 80 x 12
Plyometrics, decline situps throwing 5kg medicine ball: 20, 20
 
Karate was great last night. Felt good to be moving around again. Finally learned the rest of seyunchin, so I now know all I need to know before testing for black belt.
 
Weakness all over, but it felt good to at least be back at it. Only lost maybe 10% strength, should be back next week 100%.

Flat bench press: 135 x 8, 185 x 8, 185 x 8, 185 x 6
Incline DB press: 70 x 6, 70 x 0, 70 x 0 (failed to lift off, no spotter tonight)
Skullcrushers: 85 x 8, 85 x 8, 85 x 8 (could have gone back to 105, but took it easy)
Weighted dips: 35 x 5, 35 x 6, 35 x 5 (did these narrow grip, hit harder)
Cable crossovers: 75 x 8, 75 x 8
 
Yates rows: 135 x 8, 205 x 8, 225 x 6, 225 x 7 (new weight)
Squats: 225 x 8, 275 x 8, 275 x 8
Lat pulldowns (reverse-grip lever machine): 90 x 10, 140 x 8, 160 x 8
DB curls: 40 x 7, 40 x 7 (hammer), 40 x 5
 
Hey Stencil,
It's been a while since I checked in with you. Looks like you're continuing awesome workouts. Blackbelt!! Wowsers. Congrats for now being in a position to get it.

I know only too well how much of a pain no spotters can be. I workout in the early morning, and typically there is nobody there who will spot me, so I'm not progressing in my bench as well as I should.

-Dan
 
Dan:

Thanks for the note. Yeah, the no-spotter thing can be rough, but at least I'm getting in there and doing something. I still get pretty sore even at 80%.

As far as karate, yeah, it's going pretty well. I still have my final Kyu grading before I eventually test for black belt, so I have a while.

-josh
 
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