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Mista'a on a Mission

goob said:
Nice workout Mista. Great numbers.

Have you heard anymore about that assalt charge?
Click to expand...

Thanks goob.

I heard that he was getting scans on his eye because there was something not right, but he wasn't going to take it any further.
 
3/6

Chest / Abs

Incline 90x10 140x5 190x5 240x5x2 PB! 240x1 190x5
Flat bench 140x10 240x10x2 190x12
Flys 60x10x2 60x8
DB Extension? 35x10 50x5 35x10
Abs +80x12x3
Dips 20
 
Thanks guys.

5,9 and 180. I'm on a slow bulk atm, gained about 8 pounds (after losing size on December holidays)

Want to get to around 190-195 then cut to a solid 185.
 
4/6

Back

Rack pulls 140x5 240x5 340x5 440x3 340x8 240x10
One arm seated row 160x5 180x5x3 PB!
One arm pulldown 160x3 PB! 150x5 130x5
Chins 10x2
 
5/6

Legs

Sqaut 140x10 190x5 240x5x3 190x10
Leg press 300x10 500x10 600x10 700x10 800x10 PB! These are not full rom, I do get good quad stimulation though. Next time I am going to drop the weight and go deep.
 
11/6

Push

Flat bench 140x5 190x5 240x3 310x0 310x0 240x5 290x1 240x5
DB shoulder press 60x8x3
Incline DB press 80x12x3
Dips 3x10
Flys 60x8 45x8x2

Having a bit of back trouble and getting a massage tomorrow. I really wanted to break the 300 this week on bench but felt crap from the start, so decided to go easy this week.
 
11/6 Last entry was the 10th

Pull

One arm bent rows 80x5 100x12x3
Close grip pulldown 200x12x3
Upright rows DB 60x5x5
Shrugs DB 100x12x3
Hammer curls DB 35x5x5

Not trying to set any PB's this week, my back is giving me heaps of shit.
 
16/6

Full upper

Flat DB Bench 60x5 100x12
Rack pulls 225x5 375x6 325x6
Incline DB Bench 60x5 80x12
One arm rows 60x5 100x12
Shoulder press 30x5 60x6x2
One arm pulldown 70x5 130x5x2
Shrugs 60x5 100x12
Chins 10x2
Dips 10x2
 
17/6

Legs / Abs

Squat 75x5 125x5 225x8x2 225x10 PB!
One legged press 200x8 300x8 400x8x2
Leg press 400x20x2
Abs +100x10x3 PB!
 
19/6

Full upper

Upright rows 60x10x3 PB!
Incline bench DB 80x12x3
Pulldown 200x12x3
Skull crushers, curls, flys 35x10x3 Supersets
Dips, Chins 10x2 Supersets
 
24/6

Push

Flat bench 75x10 125x10 175x10 225x5 275x5 175x10
Incline Bench 125x10 175x10 195x5 225x8 175x10
Arnold press 25x10 35x10 40x10
Flys 55x10 65x10x2
Pushdown 90x10 70x10 100x10
Seated shoulder press machine 155x8 110x10 130x6
 
Legs / Abs

Squat 75x10 125x10 175x5 225x5 255x5 PB! 225x5x3
One legged press 250x10 400x5 400x8 400x8 400x3 (Left knee didn't like these at all so I just stopped)
Leg press 400x20x3
Abs +100x10x3
Abs 30
 
26/6

Pull

Rack pulls barx10 125x10 225x10 325x5+5 425x3+3x2
Seated rows 220x5 300x5x4 220x7+3
One arm pulldown 150x5x2 130x7
Chins 10x2 Held half rep for 10 seconds on last one.
 
1/7

Chest

Flat bench 75x10 125x10 175x5 225x5 275x4 225x10 195x10
Incline DB 50x10 90x10x2 90x9
Tricep pushdowns? 100x10x3
Crappy peck deck lightx10 stackx10x3
Dips 10
 
2/7

Back

Rack pulls 75x10 125x10 225x5 325x10 Stopped as legs bruised from week before :(
Seated one arm rows 80x5 160x5 180x5 PB! 200x5 PB!
Close grip pulldown (new machine, no weights written) 10x5 16x5 21x1 21x4 18x7x3
DB Shrugs 100x12
Pullups 10x3

Just to add, the 18 on pulldowns felt like around 240 pounds?
 
Oh, after I left the rack, I seen 3 guys go up to the bar and try move it, with no luck. I felt like loading another 100+ up and busting it for reps.

I just checked my record, and I had seated rowed 180x5x3, so I didn't improve as much as I thought. I still had more in me though.
 
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