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Starting a log for getting in shape!

Ticeps.

Close Grip BB Bench 115 lbs x15,
110lbs x14,
105lbs x11, x9 5 more lbs on every set, same reps!

Skull Crushers 45 lbs x14
@ 40 lbs x13
@30 lbs x13, x13 Three more reps.

My shoulder still hurts, so I'm going to finish off with some cable pull downs (not much resistance on those unfortunately) instead of bench dips. x15, x15

I'll be back for biceps in a few!
 
Chin ups x12, x7 One more rep

ez curls 45 lbs x12
@40lbs x10
@35 lbs x9 One more rep overall

Seated alternating DB curls 40 lbs (2x 20) x11, x11, x9 Up one rep.

Seated alternating hammer curls 40 lbs (2x 20) x13, x11 up one.

That went well. Up on all exercises a small amount. Gonna do my farmers walks then I'm done.
 
Leg day

Squats 145 lbs, x15
@140 lbs x12,
135 lbs x10 5 more lbs on the first two sets. same reps!

Stiff Legged Dead Lifts 170 lbs x15, x15, x13 five more lbs, same reps!

Seated Calf raises 190 lbs x32, x21, x17 same

Great workout!
 
Back day

Deadlifts 155 lbs x15, x13, x13 up 5 lbs, same reps!

Shrugs 155 lbs x19, x16 up 5 lbs same reps

Pull ups x14, x9, x7 same

Dumbbell rows 40 lbs x15, x14, x13 same

Not bad.
 
Time for chest.

Pushups x41 (+3 on knees)

BB Bench Press 115 lbs x14
@110, x10
@105 lbs x8
@95 lbs x9 Same overall

Incline bench 90 lbs x12
@85lbs x9 same

DB bench press 90 lbs (2x 45) x15, x12
@ 80lbs x12 Same

DB Flies 80 lbs (2x 40) x16, x14 nice one

So, an average workout. I'll be back for shoulders in a bit.
 
Shoulders.

DB Military Press 70 lbs x13 much better
@ 60 lbs x12, x10 better

DB lateral raises 40 lbs (2x 20 lbs) x16, x15, x13 One more.

Lying Reverse Flies 40 lbs (2x 20) x14, x14, x13 very nice

That went much better than chest.
 

Close Grip BB Bench 120 lbs x15,
115lbs x13,
110lbs x11,
105 lbs x9 5 more lbs on the first three sets, lost one rep overall. Still a win.

Skull Crushers 45 lbs x14
@ 40 lbs x13
@30 lbs x13, x13 Same

Bench dips w/ 25 lb plate x27, x22

Not terrible.
 
Time for a little biceps action

Chin ups x12, x8 One more rep

ez curls 45 lbs x13
@40lbs x10
@35 lbs x10 two more reps overall!

Seated alternating DB curls 40 lbs (2x 20) x12, x11, x10 Up two reps!

Seated alternating hammer curls 40 lbs (2x 20) x13, x11 same

Pretty good. Off for some farmer's walks.
 
back time

Deadlifts 160 lbs x15, x13, x13 up 5 lbs, same reps!

Shrugs 160 lbs x19, x15 up 5 lbs lost one rep. not bad

Pull ups x13, x9, x6 down two, but i got a great focus on the lats

Dumbbell rows 40 lbs x15, x14, x13 same

not bad. some ups and downs.
 
Time for chest. No Spotter, so just dumbbells today.

Pushups x41 (+3 on knees)

DB bench press 100 lbs (2x 50) x13
@ 90lbs x13, x11
@80 lbs x10

Incline DB press @80 lbs (2x 40) x13
@ 70lbs x14, x12

DB Flies 70 lbs (2x 35) x17, x16

Incline DB Flies 70 lbs (2x 35) x15, x13

Next week I should have my spotter and I'll go back to my standard workout. It's nice to break it up every once in a while though. I have to run an errand, then I'll be back for shoulders.
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Shoulders.

DB Military Press 70 lbs x14
@ 60 lbs x13, x11, x9 One more rep on each original set, plus I added a 4th set.

DB lateral raises 50 lbs (2x 25 lbs) x14,
@ 40 lbs x15, x14 added weight to the first set; came out 1 lower rep. Pretty good.

Lying Reverse Flies 40 lbs (2x 20) x15, x14, x14 up two reps!

that went well.
 
Time for triceps

Close Grip BB Bench 120 lbs x15,
115lbs x13,
110lbs x9,
105 lbs x9 lost two reps overall. sigh.

Skull Crushers 45 lbs x14
@ 40 lbs x11
@30 lbs x14, x13 down one rep

Bench dips w/ 25 lb plate x25, x25

Not so great. I just felt weak and tired. it happens from time to time. I'm just glad I didn't let it discourage me too much. It's easy to rationalize into quitting a workout when it's going badly.
 
Bizi-ceps

Chin ups x13, x9 Two more reps!

ez curls 45 lbs x14
@40lbs x11
@35 lbs x10 two more reps overall!

Seated alternating DB curls 40 lbs (2x 20) x12, x11, x10 same

Seated alternating hammer curls 40 lbs (2x 20) x13, x11 same

much better than triceps. time for some farmer's walks.
 
Leg day

Squats 145 lbs, x15
@140 lbs x11
135 lbs x11 same overall reps

Stiff Legged Dead Lifts 170 lbs x15, x15, x13 same

Seated Calf raises 190 lbs x32, x21, x18 up one

Not bad considering I missed this workout last week.
 
Back Baby!

Deadlifts 160 lbs x15, x12, x9 Lost several reps.

Shrugs 160 lbs x18, x13 Down a few

Pull ups x13, x9, x6 same

Dumbbell rows 40 lbs x15, x13, x12 lost a few

As you can see, I've gotten weaker. It's no surprise. I've brought my diet back on point and I'm in a calorie deficit. For the past month (at least), I've been staying close to my goal as far as calories and protein go, but my diet has included a great deal of crap regardless. My GF is getting in shape and eating right and that's what I needed to get my diet back on track. So I expect some weakness.
 
Time for chest.

Pushups x40 (+3 on knees)

BB Bench Press 115 lbs x11
@105, x10
@100 lbs x8
@90 lbs x10 Suck! Lost weight and reps.

Incline bench 85 lbs x12
@80lbs x11 had to lower the weight on these too.

DB bench press 90 lbs (2x 45) x13
@ 80lbs x12, x12

DB Flies 80 lbs (2x 40) x13
@ 70 lbs x14

Well that was suck personified. Still, my diet is on point and I'm actually losing weight for the first time in a while, so I'll just have to deal with the loss of strength. I'll be back for shoulders in a bit.
 
Shoulders.

DB Military Press 70 lbs x14
@ 60 lbs x13, x11, x8 only lost one rep :\

DB lateral raises 50 lbs (2x 25 lbs) x13
@ 40 lbs x15, x14 down one rep

Lying Reverse Flies 40 lbs (2x 20) x15, x14, x14 same

Eh.
 
I was pretty sick Sunday, so arms got passed by. Leg day

Squats 145 lbs, x13
@135 lbs x11
130 lbs x11 hate getting weaker, but I made sure not to sacrifice my form

Stiff Legged Dead Lifts 165 lbs x15, x15, x13 down 5 lbs, same reps

Seated Calf raises 190 lbs x33, x21, x18 up one

Still getting weaker, but I'm keeping form on spot, because this is the most tempting time to cheat.
 
Back Day

Deadlifts 155 lbs x15, x13, x10 brought the weight down a little, regained a few reps.

Shrugs 155 lbs x19, x14 same as above

Pull ups x12, x9, x6 down one

Dumbbell rows 40 lbs x15, x13, x12 same

Eh.
 
Time for chest.

Pushups x40 (+3 on knees)

BB Bench Press 115 lbs x12
@105, x11
@100 lbs x9
@90 lbs x11 Better than last week at any rate.

Incline bench 85 lbs x13
@80lbs x11 a little better than last week

DB bench press 90 lbs (2x 45) x14, x11
@ 80lbs x11 eh.

DB Flies 80 lbs (2x 40) x14, x12 not bad

So much better than last week's disaster. Not up to where I was before, but a manageable loss. I'll be back in a few for shoulders.

 
Shoulders.

DB Military Press 70 lbs x14
@ 60 lbs x13, x9, x8 Sigh. Chest went better, so these were worse. Typical.

DB lateral raises 50 lbs (2x 25 lbs) x13
@ 40 lbs x15, x14 same

Lying Reverse Flies 40 lbs (2x 20) x15, x14, x14 same

Ya know. It'll do.
 
Missed tris and bis last week. We'll see if that slows me down today.

Close Grip BB Bench 120 lbs x13,
110lbs x12,
105lbs x9,
100 lbs x9 the expected suck.

Skull Crushers 45 lbs x11
@ 35 lbs x12
@30 lbs x14, x13 more suck.

gonna do cable push downs to finish off. The dips are really messing with my shoulder joints.

Cable push down (fairly low resistance... I can't change it) x19, x16

well, I had the expected plunge, but it shouldn't be so dramatic in following weeks. I'll be back for biceps in a bit.
 
Chin ups x13, x9 same

ez curls 45 lbs x13
@40lbs x10
@35 lbs x8 ahhh more suck. ;P

Seated alternating DB curls 40 lbs (2x 20) x11, x11, x10 lost one rep

Seated alternating hammer curls 40 lbs (2x 20) x11, x10 suck

Well, it sucked, but not more than expected.
 
Leg day. I'm cycling off of creatine for a few weeks, except what is in my preworkout supplement. It's just time. I expect another dip in performance in a few days.

Squats 145 lbs, x13
@135 lbs x11
130 lbs x10 lost one

Stiff Legged Dead Lifts 165 lbs x15, x15, x13 same

Seated Calf raises 190 lbs x33, x21, x18 same

Not bad. Very little loss.
 
Back Day

Deadlifts 155 lbs x15, x13, x10 same

Shrugs 155 lbs x19, x15 up one!

Pull ups x12, x9, x6 same

Yates rows 50 lbs x20
@ 60 lbs x16
@65 lbs, x14 Thought I'd try these out. I needed a change. I'm still fiddling with the weight, but I kinda love them already. Great lat activation

Not a bad one. No loss. very slight gain.
 
No spotter today, so I'll just be using dumbbells. Also, the kids have been spreading around colds like college kids with flyers and I'm not at my best.

Pushups x41 (+3 on knees)

DB bench press 100 lbs (2x 50) x14, x11
@ 90lbs x12
@80 lbs x12

DB Incline Bench 80 lbs x12
@ 70 lbs x13, 13

DB Flies 80 lbs (2x 40) x15, x12 not bad

DB Incline flies 70 lbs (2x 35) x14, x14

Not bad. I'll be back for shoulders.

So much better than last week's disaster. Not up to where I was before, but a manageable loss. I'll be back in a few for shoulders.
 
houlders.

DB Military Press 70 lbs x15, x12
@ 60 lbs x13, x10

DB lateral raises 50 lbs (2x 25 lbs) x14
@ 40 lbs x15, x14 up one

Lying Reverse Flies 40 lbs (2x 20) x16, x15, x15 three more!

Not bad!
 
Close Grip BB Bench 120 lbs x13
110lbs x11
100lbs x10
95 lbs x10 Still losing strength. Just a little

Skull Crushers 40 lbs x13
@ 35 lbs x13
@30 lbs x14, x14 Kinda evened out.

tricep kickbacks 20 lbs x14, x12

Not terrible. I'll be back for biceps in a bit.
 
Time for some biceps!

Chin ups x13, x10 Up one!

ez curls 45 lbs x13
@40lbs x11
@35 lbs x10 much better

Seated alternating DB curls 40 lbs (2x 20) x12, x11, x10 regained last week's lost rep

Seated alternating hammer curls 40 lbs (2x 20) x12, x11 much better than last week

That was a good one. Gonna do some farmer's walks and wash up!
 
Time for legs.

Squats 145 lbs, x13
@135 lbs x11
130 lbs x10 same. I notice last week that I was leaning too far forward on the way down, so I corrected that.

Stiff Legged Dead Lifts 170 lbs x15, x15, x13 up 5 lbs, same reps!

Seated Calf raises 190 lbs x34, x21, x19 up two

Very nice!
 
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