Fat Cat's Journal

[AKIRA]

Back:

Hammer Strength Front Pulldowns:
1 plate (each side) 1 set x 15 reps
2 plates (each side) 3 sets x 12 reps

T-Bar Bow:
2 plates 3 sets x 12 reps

One Arm Dumbell Rows:
80 lbs (each hand) 3 sets x 12 reps

Dumbell Shrugs:
110 lbs 3 sets x 15 reps

Biceps:

Standing Dumbell Curls (not alternating):
35 lbs (each hand) 3 sets x 12 reps

Dumbell Hammer Preachers:
35 lbs (each hand) 3 sets x 10 reps

Another fantastic day at the gym. I didn't leave it all on the first exerscise today like I tend to, this allowed me to jump up in some spots and bust out a couple extra reps in others. I noticed that my anterior delts are alot more sore than they usually are, I'm guessing that I can thank the good ole push pull system for that. The pumps that I've been getting from the NO-Explode are ridiculous, that's some good stuff. If I had my way I'd workout for hours on end, but we all know that's no good. Anyway, very pleased with the workout today.

What the fuck. You did back today too? Wait wait, you did back YESTERDAY. Anyway, glad someone had a good workout today. Read MY shit.

I think next week I am switching from push/pull/leg to upper vertical/lower/upper horizontal. Not sure yet. Gotta figure out the parameters and see if Id like it. I know the first week I do it, besides the lower, will KICK MY FUCKING ASS. A row and a bench on the same day? I tried that before and it was NOT fun. But then again it was a superset..

 

[MCx2]

What the fuck. You did back today too? Wait wait, you did back YESTERDAY. Anyway, glad someone had a good workout today. Read MY shit.

I think next week I am switching from push/pull/leg to upper vertical/lower/upper horizontal. Not sure yet. Gotta figure out the parameters and see if Id like it. I know the first week I do it, besides the lower, will KICK MY FUCKING ASS. A row and a bench on the same day? I tried that before and it was NOT fun. But then again it was a superset..

No, check the dates, chest was done on Monday, Back on Tuesday, I'm just a day behind on the post.

 

[MCx2]

Wednesday 4/26/05 Legs

Legs:

"ATG" Squats:
155 lbs 3 sets x 12 reps

SLDL:
155 lbs 3 sets x 12 reps

Leg Press:
4 plates (each side) 3 sets x 12 reps

Leg Curls:
90 lbs 3 sets x 12 reps

Lex Extensions:
90 lbs 3 sets x 12 reps

Seated Calf:
3 plates 3 sets x 15 reps

Kept it pretty simple today. Notice a pattern? I did everything very slow and delibrate today, felt good. Increased weight on Squats and SLDL, from last week, and I can obviously handle alot more weight. I'm starting to adapt already to the "ATG" part of the squat. I was worried about my knee, but I think as long as I keep it fairly light, I'll be OK. I'll try 185 next week. Again a good workout.

 

[MCx2]

Wednesday 4/28/06 Chest, Shoulders, Tri's and Abs

Chest:

Incline DB Press:
60 lbs (each hand) 1 set x 15 reps
80 lbs (each hand) 3 sets x 12 reps

Flat DB Flyes:
40lbs 3 sets x 12 reps

Shoulders:

Seated DB Press:
45 lbs 1 set x 15 reps
60 lbs 3 sets x 12 reps

Lateral Raises SS/w Rear Lying Lateral Raises:
15 lbs (each hand) 3 sets x 15 reps (each movement)

Triceps:

Skull Crushers SS/w CG Bench:
50 lbs (+ bar) 3 sets x 12 reps (each movement)

Rope Pushdowns:
50 lbs 3 sets x 15 reps

Abs:

Seated Crunch Machine:
90 lbs 3 sets x 25 reps

Pretty good day today. I should have waited for my workout partner to show up today, because I could have gone quite a bit heavier on the Incline DB's, getting them up by myself was a waste of energy. Only reason I did seated DB's again was because there were some high school punks hoggin all the equipment. PR's on the Flat DB Flyes and my Lateral Raises SS, I'll have to add weight next workout. I really hate doing abs so I throw one exerscise in the mix once in a blue moon. Triceps were pretty beat by the end. I'm not doing cardio for a while and I'm guessing alot of my nausea issues came from the fact that I lost weight so quickly a few weeks back, because I've been progressively feeling better. Feels good though once again to go out on the town and have people notice how much bigger and leaner I look, although thats not motivation for me to get to the gym, the actual love for lifting is my motivation. I've noticed since I started woking out back in Oct. '05 have been alot less stressed and alot calmer. There is no better stress reliever IMO then getting in the gym and pounding out a few heavy sets. I'm so very luck I have a 9 to 5 job that allows me to get in the gym at the exact same time 5 days a week...

 

[MCx2]

Saturday 4/29/06 "Pull"

Rack Deadlifts:
135 lbs 1 set x 6 reps (warm up)
225 lbs 1 set x 6 reps (warm up)
315 lbs 1 set x 4 reps
365 lbs 1 set x 3 reps
405 lbs 1 set x 1 rep
415 lbs 1 set x 1 rep
425 lbs 1 set x 0 reps

CG Pulldowns:
150 lbs 3 sets x 12 reps

Straight Arm Pulldowns:
150 lbs 3 sets x 12 reps

BB Shrugs:
275 lbs 3 sets x 12 reps

Standing DB Curls:
35 lbs 3 sets x 12 reps

Standing Alternating DB Hammers:
35 lbs 2 sets x 12 reps

Well Saturday was supposed to be a light day. I stayed out kinda late on Friday night and had a few drinks, but for some reason I was ready to tear it up in the gym. There was absolutely nobody in there on Saturday, so I figured that would be a perfect time to do some noisy ass rack deads (considering the average age in my gym is probably 60). I set the rack at the lowest possible point, just high enough to get the weights on and off. They were fun as hell and I plan on doing them more often. I love the pump I get in my upper and lower back from doing them, especially the pump in my traps after I do shrugs as well. My forearms are on fire too, good times today, very good times.

 

[MCx2]

Monday 5/1/06 Legs

"ATG" Squats:
135 lbs 1 set x 8 reps
225 lbs 3 sets x 8 reps

Leg press:
4 plates (each side) 3 sets x 15 reps

Seated Leg Curl:
110 lbs 3 sets x 12 reps

Leg Extensions:
110 lbs 3 sets x 12 reps

Seated Calf:
3 plates 4 sets x 15 reps


Well, today I increased the weight a good deal on the "ATG" Squats. They were really fucking tough. Not so much the weight, but the pressure on my knees (which are bad anyway). My cousin, who is a MD in Sports Medicine warned me, that the drawbacks to doing "ATG" squats FAR outweigh the positives for someone with questionable knees. He said of course there is a benefit in going deeper, just like there is a benefit in any exerscise done properly. But with squats it is not important at all to go "ATG". Especially for someone like me who had an injury to my knee just like the one Carson Palmer suffered. I tore multiple ligaments in my right knee (ACL and MCL) not to mention I suffered alot of cartilage damage as well. Of course I seldom do what I'm told because I'm hardheaded just like the rest of the folk from Calabria. Anyway, I had a pretty good workout today, dropped the SLDL because I did my fair share of deadlifting this weekend.

 

[MCx2]

Tuesday 5/2/06 "Push" Sorta

Flat BB Press:
135 lbs 1 set x 12 reps (warm up)
225 lbs 1 set x 8 reps
245 lbs 1 set x 6 reps
275 lbs 2 sets x 5 reps
225 lbs 1 set x 7 reps

Incline DB Flyes:
40 lbs 3 sets x 12 reps

Hammer Strength ISO Millitary:
1 plate (each side) 3 sets x 12 reps

Lateral Raise SS/w Bent Over Lateral Raises:
20 lbs 3 sets x 12 reps (each movement)

Straight Bar Cable Pushdowns:
150 lbs 3 sets x 12 reps

Rope Cable Pushdowns:
60 lbs 3 sets x 12 reps

Today was pretty good, I wanted to change things up a little today but the gym was packed, so I grabbed what was convenient. I'm steady climbing on the flat bench, and I'll probably attempt a 300 lbs + lift in the next few weeks. Everything else was pretty routine as usual.

 

[MCx2]

Wednesday 5/3/06 "Pull"

Chin Ups:
3 sets x 8 reps

Widegrip Front Lat Pulldowns:
120 1 set x 15 reps
160 1 set x 12 reps
170 1 set x 12 reps
180 1 set x 10 reps

Hammer Strength Row:
2 plates (each side) 1 set x 12 reps
2 plates + 25 lbs (each side) 1 set x 10 reps
2 plates + 35 lbs (each side) 1 set x 8 reps

One Arm DB Row:
85 lbs (each hand) 3 sets x 10 reps

BB Shrugs:
315 3 sets x 12 reps

BB Curls:
95 lbs 3 sets x 10 reps

Alternating DB Curls:
35 lbs (each hand) 3 sets x 10 reps

Well today was a little different. The gym was pretty packed today so I decided to warm up with some chin ups. Kinda hard for me to gauge progress today because I did a few different exerscises but I seemed pretty strong. I increased weight on DB rows and shrugs, and curls were easy too. I don't know if I liked the Hammer Strength Row Machine, kinda the same way I feel about Bent Over BB Rows, so maybe they'll be as effective.

My buddy Ryan finally made his way out my way to workout. I had already finnished up by the time he got there, but I stayed to help him out. He's strong as an ox on flat bench, but he needs a fire lit under his ass to do anything else. I hope he comes out to my gym more often, cuz I don't bullshit when I work out, and I hope that will rub off on him. I'm pretty sure he'll be back because there are alot more hotties at my gym, and more equipment. We shall see, but overall today was yet another great workout day. I feel like I'm really hitting a stride now, every workout is as effective as the next. It's been a long while since I felt I didn't get a good workout.

On a side note, I'm down to 204 lbs for no aparent reason. I stopped doing cardio a few weeks ago, and I'm sure not eating as healthy as I was for a stretch, but the weight continues to melt off, I'm not complaining.

 

[MCx2]

Saturday 5/6/06 Light Legs

"ATG" Squats:
135 lbs 3 sets x 15 reps

SLDL:
135 lbs 3 sets x 15 reps

Leg Press:
2 plates (each side) 4 sets x 18 reps

Seated Leg Curl:
90 lbs 3 sets x 18 reps

Leg Extensions:
90 lbs 3 sets x 18 reps

Seated Calf:
3 plates 2 sets x 15 reps
3 plates 1 set x 15 reps (DS) 2 plates x 15 reps (DS) 1 plate x failure

I'm not a huge fan of working out on the weekends. Something just doesn't feel right most of the time, so I decided to keep it light and simple today. I blasted through this workout VERY quickly today. Nothing special, and I'm not overly disappointed in the workout. I got my heart pumpin pretty good, and my legs are jello I'm guessing from moving so rapidly. Good stuff.

 

[MCx2]

Sunday 5/7/06 "Push" sorta

Incline DB Press:
60 lbs (each hand) 1 set x 15 reps
80 lbs (each hand) 1 set x 12 reps
90 lbs (each hand) 2 sets x 10 reps - PR
95 lbs (each hand) 1 set x 7 reps - PR

Flat DB Flyes:
45 lbs 3 sets x 8 reps - PR

Hammer Strength ISO Millitary:
1 plate + 25lbs (each side) 3 sets x 12 reps

Lateral Raises SS/w Bent Over Later Raises
30 lbs (each hand) 3 sets x 8 reps (each movement)

V-Handle Tricep Cable Pushdowns:
150 lbs 3 sets x 12 reps

Seated Overhead DB Raise:
60 lbs 3 sets x 10 reps

Well today was a great day. I noticed in some other journals people note when they set a personal record. Pretty much everything I do from here on out will be a PR but I guess I'll start making a note of it anyway. Today is the first time I've ever used DB's over 90 lbs on incline, and I jumped up in a big way. 45 lbs DB's are the most I've used to date on flyes too, so yet another PR. And again the 30 lb DB's for the Raises SS is the most I've used there too. Obviously I dropped the reps a little, but it's still progress. I was hurting a little much for skull crushers today so I opted for the pushdowns. I think I'll start doing cardio again this comming week, my energy levels have been pretty good.

 

[MCx2]

Monday 5/8/06 "Pull"

Hammer Strength Front Pulldowns:
1 plate (each side) 1 set x 15 reps
2 plates (each side) 1 set x 12 reps
2 plates + 25 lbs (each side) 2 sets x 10 reps

CG Pulldowns:
150 lbs 1 set x 12 reps
160 lbs 1 set x 10 reps
170 lbs 1 set x 8 reps

One Arm DB Rows:
85 lbs 3 sets x 10 reps

Straight Arm Pulldowns:
120 lbs 1 set x 15 reps
120 lbs 2 sets x 12 reps

DB Shrugs:
115 lbs (each hand) 3 sets x 12 reps

EZ Bar Preacher Curls:
70 lbs + bar 3 sets x 12 reps

Standing DB Curls:
30 lbs 3 sets x 10 reps

High Cable Curls:
30 lbs 3 sets x 15 reps

70 minutes

I just couldn't stop today. I had so much energy and strength I could have lifted for hours. This might have been my best workout day to date. Some old asshole with a lifetime supply of Grecian Formula felt froggy and said something smartass to me yesterday along the lines of me making a big deal or making alot of noise. Then out of nowhere the biggest guy in the gym (that I shoot the shit with all the time) flipped out on the asshole and said "Take a walk little hitler (he looks just like him) before I show you what I learned as a green beret" Now this guy is so fucking big, it wouldn't matter what he used to do, nobody in my gym would fuck with this guy. So "Little Hitler" just scurried off with his tail between his legs, funny shit, because I was ready to say something similar to the asshole, but he beat me to it. Anyway great workout, then I got some sushi afterwards and made it even better.

 

[AKIRA]

Damn you love those straight arm pulldowns. I always hated them for...well, I dont know why. I guess cuz its such a slow controlled movement.

Oh yea, see if you can weigh the bar at your gym. Just rest it on a side you put a weight on. Mine was only 16 or 17lbs. :0 Kinda lousy, but I dont find them any different from any other gym's.

 

[AKIRA]

Incline DB Press:
60 lbs (each hand) 1 set x 15 reps
80 lbs (each hand) 1 set x 12 reps
90 lbs (each hand) 2 sets x 10 reps - PR
95 lbs (each hand) 1 set x 7 reps - PR

Flat DB Flyes:
45 lbs 3 sets x 8 reps - PR

Hammer Strength ISO Millitary:
1 plate + 25lbs (each side) 3 sets x 12 reps

Lateral Raises SS/w Bent Over Later Raises
30 lbs (each hand) 3 sets x 8 reps (each movement)

V-Handle Tricep Cable Pushdowns:
150 lbs 3 sets x 12 reps

Seated Overhead DB Raise:
60 lbs 3 sets x 10 reps

Well today was a great day. I noticed in some other journals people note when they set a personal record. Pretty much everything I do from here on out will be a PR but I guess I'll start making a note of it anyway. Today is the first time I've ever used DB's over 90 lbs on incline, and I jumped up in a big way. 45 lbs DB's are the most I've used to date on flyes too, so yet another PR. And again the 30 lb DB's for the Raises SS is the most I've used there too. Obviously I dropped the reps a little, but it's still progress. I was hurting a little much for skull crushers today so I opted for the pushdowns. I think I'll start doing cardio again this comming week, my energy levels have been pretty good.

What are the Seated Overhead DB Raise? Overhead presses?

Ya know, I didnt know what the fuck PR stood for when I first started. I was always calling my progress "Personal Best."

 

[MCx2]

What are the Seated Overhead DB Raise? Overhead presses?

Ya know, I didnt know what the fuck PR stood for when I first started. I was always calling my progress "Personal Best."

I'm not sure what they are called but I take a DB, hold it behind my head and extend to the ceiling obviously. Like a vertical tricep extension. So I guess it's probably called a "Seated DB Tricep Extension" HA.

 

[MCx2]

Wednesday 5/10/06 Legs

Squats:
135 lbs 1 set x 8 reps
225 lbs 2 sets x 4 reps
275 lbs 2 sets x 4 reps
315 lbs 1 set x 4 reps
335 lbs 1 set x 3 reps - PR

SLDL:
185 lbs 3 sets x 8 reps

Leg Extensions:
110 lbs 1 set x 12 reps
120 lbs 1 set x 10 reps
130 lbs 1 set x 10 reps

Leg Press:
5 plates (each side) 3 sets x 12 reps

Seated Leg Curls:
130 lbs 3 sets x 8 reps

Seated Calf:
3 plates 3 sets x 15 reps

Today was pretty great. Since I stopped dieting my strength and endurance have come back in a big way. I could have worked out for anouther hour. I decided to push the ole knees today and set a new squat PR. That is the most I've ever put up. A few weeks back I did 315 for 6 reps which was the most I've ever moved, 320 was my high in HS I beleive. For whatever reason my left knee hurts more than my right knee, and my right knee is my bad knee. Oh well, there was no popping or crunching, just slight pain so I'll deal. I was going to do cardio but I didn't want to wait around.

 

[MCx2]

Damn you love those straight arm pulldowns. I always hated them for...well, I dont know why. I guess cuz its such a slow controlled movement.

Oh yea, see if you can weigh the bar at your gym. Just rest it on a side you put a weight on. Mine was only 16 or 17lbs. :0 Kinda lousy, but I dont find them any different from any other gym's.

Yeah, I'll weigh it today. Like I said it's the sissy bar not the olympic bar.

 

[MCx2]

Thursday 5/11/06 "Push"

Flat Bench:
135 lbs 1 set x 15 reps
225 lbs 1 set x 10 reps
225 lbs 2 sets x 8 reps

Incline DB Press:
80 lbs 1 set x 10 reps
75 lbs 1 set x 10 reps
70 lbs 1 set x 10 reps

Seated DB Press:
60 lbs 3 sets x 12 reps

Hammer Strength ISO Millitary:
1 plate (each side) 3 sets x 12 reps

Straight Bar Cable Tricep Pushdown:
150 lbs 3 sets x 12 reps

Rope Pushdowns:
60 lbs 3 sets x 12 reps

Well, I changed things up slightly today. I decided to do a few more compound movements. I was extremely tired in the gym from lack of sleep the night before, but I pushed thru and got a decent workout. I desperately wanted to attempt 315 ls today on flat bench but I couldn't find anyone to go to the gym with me, and the gym is empty on Thursdays, so oh well. I still feel like I had a good day.

I finally weighed the EZ Bar I use and it's 16 lbs.

 

[MCx2]

Friday 5/12/06 "Pull"

Wide Grip Front Lat Pulldowns:
100 lbs 1 set x 15 reps
150 lbs 1 set x 12 reps
180 lbs 2 sets x 10 reps

One Arm DB Rows:
80 lbs 3 sets x 12 reps

CG Pulldowns:
160 lbs 3 sets x 12 reps

DB Shrugs:
115 lbs (each hand) 3 sets x 12 reps

EZ Bar Preacher Curls:
86 lbs 3 sets x 12 reps

Standing DB Curls:
40 lbs (each hand) 2 sets x 8 reps
40 lbs (each hand) 1 set x 8 reps -DS- 20 lbs (each hand) 1 set x 10 reps -DS- 10 lbs (each hand) 1 set x 7 reps

Well, I wasn't thrilled today. It was supposed to be a Rack Deadlift day but some knucklehead kids were climbing all over the rack like a fucking jungle gym. To avoid putting my size 12 sneaker up their scrawny little asses I went in the other room and did some pulldowns. Then I returned, and they were still there. So I finally gave up and did the rest of my "Pull A" routine. Not a horrible day but I was REALLY itching to do some Rack Deads. Something about doing Deads/Squats/Bench that give me a real sense of accomplishment, especially when the bar is bending because of the weight I have on it . Had a "lady friend" over last night. She kept on talking about how nice my back is, and that she didn't realize the back had so many different muscles in it. I guess I didn't either. Almost 9 solid months in the gym comming full circle. YAY!!!

 

[MCx2]

Tuesday 5/16/06 "Push" Sorta

Flat Bench:
135 lbs 1 set x 15 reps
225 lbs 2 sets x 10 reps
225 lbs 1 set x 8 reps

Incline DB Press:
80 lbs 1 set x 10 reps
70 lbs 2 sets x 12 reps

Incline Db Flyes:
45 lbs 1 set x 10 reps
40 lbs 1 set x 12 reps

Hammer Strength ISO Millitary:
1 plate + 10 lbs (each side) 3 sets x 12 reps

Seated DB Press:
50 lbs (each hand) 3 sets x 12 reps

Lateral Raises SS/w Bent Over Lateral Raises
20 lbs 3 sets x 10 reps (both movements)

Skull Crushers SS/W CG Bench
76 lbs 3 sets x 12 reps (both movements)

Rope Pulldowns:
50 lbs 3 sets x 15 reps

Today was pretty good, got a few more reps in on my flat bench. It's about that time for a program re-vamping. I'll do flat bench for a couple more weeks then it's back to incline BB. I really enjoy doing shoulders and chest on the same day, but I was looking at a sample split from GoPro that peaked my interest.

Monday: Chest, Shoulders
Tuesday: Quads, Hams, and Calfs
Wednesday: off
Thursday: Lats, and Traps
Friday: Biceps, triceps, and calfs

Only reason I want to switch it up again is that I like working out on a 4 day split. I don't like woking out on the weekends because I always end up hurting something. Not to mention I enjoy doing an arm specific day. Only thing I left out is forearms. I NEVER do isolation work for my forearms, they are already huge and they are almost always sore. In fact, my calves are huge too, I probably don't need to do them 2 times a week but, they are fun. This really isn't a huge difference just moving my arm isolation work to its own day. This will also free up some time to get back to doing cardio.

 

[MCx2]

Thursday 5/17/06 "Pull"

Hammer Strength Front Pulldowns:
1 plate (each side) 1 set x 15 reps
2 plates + 25 lbs (each side) 3 sets x 8 reps
2 plates (each side) 1 set x 12 reps

T-Bar Rows:
2 plates + 25 lbs 3 sets x 8 reps

One Arm DB Rows:
90 lbs (each hand) 3 sets x 10 reps

Rack Deadlifts:
315 lbs 3 sets x 6 reps

BB Shrugs:
315 lbs 3 sets x 12 reps

EZ Bar Curls:
86 lbs 3 sets x 12 reps

Not much to say about today, just your average day. Threw some rack deads in there at the end just because. Can't wait to start the new split next week.

 

[MCx2]

Saturday 5/20/06

Just wanted to check in since I haven't worked out since Wednesday. I don't plan on woking out until Monday and I'm glad. I'm pretty sure I was feeling some symptoms of overtraining. I woke up this morning and felt like a new man. I haven't felt this good in months. Aparently it doesn't take much to overtrain. I've been restless while sleeping, groggy all day, but my strength has continued to increase so I was swayed a little in thinking I was overtrained. But now there's not a doubt in my mind I was considering the way I popped out of bed this morning. I'm really looking foward to the new split come Monday.

 

[MCx2]

Monday 5/22/06 Chest and shoulders

Flat Bench:
135 lbs 1 set x 8 reps
225 lbs 2 sets x 10 reps
225 lbs 1 set x 7 reps

Incline DB Press:
70 lbs 3 sets x 12 reps

Cable Crossovers:
60 lbs (each side) 3 sets x 12 reps

Seated BB Press:
95 lbs 3 sets x 15 reps

Seated DB Press:
50 lbs (each hand) 3 sets x 12 reps

Lateral Raises SS/w Bent Over Lateral Raises:
20 lbs (each hand) 3 sets x 12 reps (each movement)

Thats all. I was fucking worthless in the gym today. I thought the days off were going to be good but I was weak as hell. I probably didn't eat or sleep enough this weekend so I guess there is an excuse. Oh well, this is my first workout in a while where I felt like shit so I'll write this one off.

 

[MCx2]

Tuesday 5/23/06 Legs

Rack Deadlifts:
135 lbs 1 set x 8 reps
225 lbs 1 set x 8 reps
315 lbs 1 set x 8 reps
405 lbs 1 set x 1 rep
425 lbs 1 set x 1 rep - PR
435 lbs 1 set x 0 rep (grip failure)

Leg Press:
5 plates (each side) 3 sets x 12 reps

Seated Leg Curl:
130 lbs 3 sets x 10 reps

Leg Extension:
130 lbs 3 sets x 10 reps

Seated Calf:
3 plates 3 sets x 15 reps

Well, I was supposed to start with squats yesterday, but I was super stressed out so I needed to do an exerscise I consider fun. I went with the rack deads. I normally do this exerscise on my back/pull day but I said fuck it. I decided not to use the straps just for shits and giggles, and I ended up setting a PR. Go figure. With I have no doubt I could have gotten alot more with them but what fun is that. I felt like my energy returned today, so thats always good. Weird about yesterday tho, when I had trouble getting my last few reps up on Flat Bench it was my triceps that gave out, and today they are sore. Normaly I don't get my triceps sore at all, even when I do isolation work. Oh well, good day at the gym.

 

[MCx2]

Thursday 5/25/06 Lats and Traps

Pull Ups:
3 sets x 8 reps

Hammer Strength Bilateral Row:
2 plates + 35 lbs (each side) 3 sets x 10 reps

Hammer Strength Front Pulldowns:
2 plates (each side) 3 sets x 12 reps

One Arm DB Rows:
90 lbs (each hand) 3 sets x 10 reps

Straight Arm Pulldowns:
120 lbs 3 sets x 12 reps

BB Shrugs:
315 lbs 3 sets x 12 reps
225 lbs 1 set x 18 reps

Nothing much to report today, felt good to get out of there in less than 50 minutes today. Doing all my pushes and all my pulls in one day is just too time consuming, makes me not wanna do cardio. I didn't do cardio today anyway, but thats another story....

 

[MCx2]

Friday 5/26/06 Biceps and Triceps

BB Curls:
100 lbs 3 sets x 10 reps

EZ bar Preachers:
86 lbs 3 sets x 10 reps

Alt. DB Curls:
30 lbs 3 sets x 12 reps

BW Dips:
3 sets x 12 reps

SkullCrushers SS/w CG Bench:
76 lbs 3 sets x 10 reps (each movement)

Rope Pushdowns:
60 lbs 3 sets x 10 reps

 

[MCx2]

Tuesday 5/30/06 Chest and Shoulders

Incline DB Press:
50 lbs (each hand) 1 set x 12 reps
90 lbs (each hand) 3 sets x 10 reps

Hammer Strength ISO Bench Press:
2 plates (each side) 3 sets x 10 reps

Incline DB Flyes:
40 lbs (each hand) 3 sets x 12 reps

Seated DB Press:
60 lbs (each hand) 3 sets x 12 reps

Hammer Strength ISO Military:
1 plate (each side) 3 sets x 18 reps

Lateral Raises SS/w Bent Over Later Raises:
20 lbs (each hand) 3 sets x 12 reps (each movement)

 

[MCx2]

Wednesday 5/31/06 Legs

Squats:
135 lbs 1 set x 8 reps
225 lbs 1 set x 8 reps
275 lbs 1 set x 6 reps
225 lbs 1 set x 8 reps
135 lbs 1 set x 12 reps

Leg Press:
5 plates (each side) 3 sets x 12 reps

Seated Leg Curl:
110 lbs 3 sets x 15 reps

Leg Extensions:
110 lbs 3 sets x 15 reps

Seated Calf:
3 plates 3 sets x 15 reps

Today was a nice relaxing light day. For my last set of squats a stayed at the bottom of the squat for 5 - 8 seconds each rep. Don't know why, just did. Tweaked my back a little doing Leg Press, but not so bad that I couldn't finish my workout.