Starting a log for getting in shape!

[docdoom77]

Shoulders. I fully expect the numbers to go down a little, since I just finished chest and my front delts have gotten a bit of a workout already.

Seated DB Military Press 80 lbs (2x 40) x10, x8, x6 Whew. Chest takes a lot out of these

DB lateral raises 20 lbs (2x 10lbs) x12, x10 x9, x8 Going back to a horizontal grip, so I brought the weight down a little. It definitely works the muscle better, but it also puts more strain on my bad left shoulder joint. It's a conundrum. Maybe I'll try it with my arms bent 90 at the elbows next week.

Standing reverse flies 50 lbs (2x 25 lbs) x14, x12, x10, x9 up one rep

Not bad

 

[docdoom77]

Skull Crushers 55 lbs x13, x11, x7, x7 Up two

Close Grip Bench press @ 120 lbs x13, x8, x6, x6 Sigh. Down one.

Finished off with some cable extensions.

Not great. Back in a few for biceps

 

[docdoom77]

Biceps.

EZ Preacher curls 55 lbs x11, x7, x6 same... barely

Standing DB curls 50 lbs (2x 25) x14, x10, x8 same overall reps

Standing hammer curls 50 lbs (2x 25) x10, x7 down one

Numbers sucked today, but my biceps feel blasted, so not too bad.

 

[docdoom77]

Hams and Calves Romanian Deads will be the focus of my heavier weight strength training this week.

Romanian Dead Lifts 240 lbs x8, x7, x6, x6 nice

Leg curls 75 lbs x11, x7 up two

Seated Calf raises 240 lbs x45, x24, x23 good

Standing one leg calf raises (dumbbel 60 lbs) x16, x13

Nice one

 

[docdoom77]

Deadlifts 220 lbs x12, x9, x7 not bad

Shrugs 200 lbs x17, x14, x11 I had to reign my form and timing in, it was getting sloppy

Pull ups x15, x11, x7 down two reps, but great lat activation. So, that's good.

Bent over bb rows 100 lbs x10, x9, x8 up two reps

So today the numbers were kinda... meh. Up and down. BUT it was a great workout. I'm exhausted, my lats are pumped and beat. Today's workout definitely did its job!

 

[docdoom77]

Crappy weekend. I didn't feel so hot. I didn't work out and I ate crap. Time to get back on track

Chest. Today I'm doing the higher weight, lower rep strength training for presses.

Incline BB bench 140 lbs x6, x5, x3

BB Bench Press 130 x7, x6, x5

DB Flies 90 lbs (2x 45) x14, x11, x9

Finished off with some push ups to get the blood flowing in my chest.

 

[docdoom77]

Quads

Squats 180 lbs, x10
@165 lbs x9
@150 lbs x9 up two... barely

Sissy Squats x14, x9 squats just fried me. I've got nothing left.

Leg extensions @ 110 lbs x12, x11 same

not bad

 

[docdoom77]

Seated DB Military Press 80 lbs (2x 40) x14, x10, x8

Bent arm DB lateral raises 20 lbs (2x 10lbs) x14, x12 x10, x10 Not sure how I feel about these.

Standing reverse flies 60 lbs (2x 30 lbs) x11, x9, x8, x8 good for the weight increase.

Not bad.

 

[docdoom77]

Hams and Calves. No motivation today, but I'm forcing myself damnit.

Romanian Dead Lifts 225 lbs x13, x12, x11

Leg curls 75 lbs x12, x8 up two

Seated Calf raises 240 lbs x46, x25, x23 up two

Standing one leg calf raises (dumbbel 65 lbs) x15, x13 goood

A good one

 

[docdoom77]

Chest. I decided to take a week off. I need a break. Now I'm back.

Incline BB bench 125 lbs x13, x8, x5 up one

BB Bench Press 115 x9, x7, x6 suck balls

DB Flies 90 lbs (2x 45) x15, x10, x8 nice

some ups and downs.

Back in 5 for shoulders.

 

[docdoom77]

Seated DB Military Press 80 lbs (2x 40) x14, x8, x5 Sucky

DB lateral raises 20 lbs (2x 10lbs) x12, x10 x8, x7

Standing reverse flies 60 lbs (2x 30 lbs) x11, x9, x8, x8 good

Not terrible. I'm gonna be sore as hell after that week long break.

 

[docdoom77]

Skull Crushers 55 lbs x13, x10, x5, x5 suck

Close Grip Bench press @ 120 lbs x12, x7, x5, x5 I always come back from a break weak. It should pick up next week

Finished off with some cable extensions.

 

[docdoom77]

Deadlifts 220 lbs x13, x9, x8 up two reps!

Shrugs 200 lbs x18, x14, x11 up one

Pull ups x12, x8, x6 grip was shot so major suckage

No rows today. No grip left.

 

[docdoom77]

Biceps.

EZ Preacher curls 55 lbs x12, x8, x6 up two... somehow... not complaining

Standing DB curls 50 lbs (2x 25) x14, x10, x9 up one

Standing hammer curls 50 lbs (2x 25) x10, x8 up one

Surprisingly good!

 

[docdoom77]

Quads. Gonna do high weight low rep. My glutes, hams and some of my thigh are sore as hell from deads tho.

Squats 195 lbs, x6
@180 lbs x5
@165 lbs x6, x5 I'm going to be a whole new kind of sore for the next several days. ;P

Sissy Squats x14, x10

Leg extensions @ 110 lbs x13, x11 up one

Nice.

 

[docdoom77]

Chest.Still so sore from Squats on Thursday. Friday I could barely move. Made for an interesting 4th.

Incline BB bench 125 lbs x13, x9, x6 up two

BB Bench Press 115 x10, x8, x7 better

DB Flies 90 lbs (2x 45) x15, x10, x8 same

Much better. Things are getting back on track.

Back for shoulders in a bit.

 

[docdoom77]

Seated DB Military Press 80 lbs (2x 40) x14, x9, x6 A little better

DB lateral raises 20 lbs (2x 10lbs) x13, x11 x10, x8 Up 4 reps

Standing reverse flies 60 lbs (2x 30 lbs) x12, x10, x8, x8 up two!

Pretty darn good.

 

[docdoom77]

Skull Crushers 35 lbs x15
@40 lbs x11, x8, x8 Nice baseline. triceps feel more tired than usual.

Finished off with some cable extensions.

Back for Biceps in a few.

 

[docdoom77]

Biceps.

EZ Preacher curls 55 lbs x12, x9, x7 up two!

Standing DB curls 50 lbs (2x 25) x14, x11, x9 up one

Standing hammer curls 50 lbs (2x 25) x11, x9 up two!

Great workout!

 

[docdoom77]

Hams and Calves. No motivation today, but I'm forcing myself damnit.

Romanian Dead Lifts 230 lbs x13, x12, x11 up 5 lbs same reps!

Leg curls 75 lbs x12, x9 up one

Seated Calf raises 245 lbs x40, x18, x16 slowed these down considerably and made sure to pause/squeeze at the top. Much better burn.

Standing one leg calf raises (dumbbel 65 lbs) x14, x11 same treatment as above

Not bad!

 

[docdoom77]

High weight, low rep for deads today.

Deadlifts 240 lbs x7, x5, x4, x3 that was tough!

Shrugs 200 lbs x18, x14, x11

I might have strained a muscle in my right lat. I'm gonna stop and go take care of it. Hopefully it's nothing.

 

[docdoom77]

Going back to dumbbells for a while.

Incline BB bench 110 lbs (2x 55) x12, x10, x7 weight should go up rapidly as I re-accustom to dumbbells.

BB Bench Press 110 x9, x8, x7 Chest is really pumped. Love it.

DB Flies 90 lbs (2x 45) x15, x10, x8 same

Nice. Good pec work!

Back for shoulders in a bit.

 

[docdoom77]

Seated DB Military Press 80 lbs (2x 40) x14, x10, x7 up two

Standing reverse flies 60 lbs (2x 30 lbs) x12, x10, x8, x8 same

DB lateral raises 20 lbs (2x 10lbs) x13, x11 x10, x9 Up 1 and an awesome burn!

Nice!

 

[docdoom77]

So, last time I did tri's I started with Close grip bench. I also explained that I had been doing skull crushers behind the head (extensions really), but that I was lowering the weight and going back to traditional skull crushers. Somehow it all got left off of the post. So, I'm saying it now.

Close Grip Bench press @ 120 lbs x13, x9, x6, x6 good

Skull Crushers 40 lbs x13, x10, x8, x7 eh

Finished off with some cable extensions.

 

[docdoom77]

Biceps.

EZ Preacher curls 55 lbs x13, x10, x8 up three.. maybe more weight next week.

Standing DB curls 50 lbs (2x 25) x14, x12, x9 up one

Standing hammer curls 50 lbs (2x 25) x11, x10 up one

Threw in a few chins to finish off

Pretty good.

 

[docdoom77]

Quads

Squats 180 lbs, x9 down 1
@165 lbs x7
@150 lbs x8 That sucked beyond description

Sissy Squats x14, x10

Leg extensions @ 110 lbs x13, x11

Not sure why my squats sucked so bad.

 

[docdoom77]

Chest. I don't feel so good. Kinda nauseous and weak. Hopefully it will pass.

Incline BB bench 120 lbs (2x 60) x12, x10, x7 up 10 lbs same reps!

BB Bench Press 110 lbs (2x 55) x10, x9, x8 up 3

DB Flies 100 lbs (2x 50) x10, x8, x7 extra weight kicked my butt

Back for shoulders in a bit.

 

[docdoom77]

Seated DB Military Press 80 lbs (2x 40) x14, x9, x8 same overall. My front delts got hit pretty hard during chest.

BB upright rows 50 lbs x13, x11, x9

Standing reverse flies 60 lbs (2x 30 lbs) x13, x10, x8

DB lateral raises 20 lbs (2x 10lbs) x13, x9

pretty good.

 

[docdoom77]

Hams and Calves.

Romanian Dead Lifts 230 lbs x13, x12, x11 so tired and weak, it sucks

Leg curls 75 lbs x13, x8 same overall

Seated Calf raises 245 lbs x40, x22, x18

 

[docdoom77]

Deadlifts 220 lbs x13, x9, x8 same

Shrugs 200 lbs x18, x15, x12 up two

Pull ups x14, x9, x8 better

Yates rows 100 lbs x10, x7, x7

Not bad.