Starting a log for getting in shape!

[docdoom77]

Back for triceps.

Close Grip BB Bench 90 lbs x11 Down three there too. Sigh
@85 x13
@80 lbs x14 Made up two of the lost reps, so I'm only down one for the set.

Skull Crushers 35 lbs x15 brought the weight up for this set only, to get the reps where they should be.
@30 lbs x14, x12 That went well =D

Bench Dips 25 lb plate x31, x26, x20 Up three!

Pretty good overall!

 

[docdoom77]

time for shoulders.

DB Military Press 80 lbs (2x 40) x16, x15, x12
@70 lbs x13 two more reps overall and it felt good. I felt strong.

DB upright rows 60 lbs (2x 30 lbs) x14, x13, x12 I needed a change, so I tried these. I think I like them.

Reverse Flies 70 lbs (2x 35) x15, x15, x14 One more.

A good workout. I've been on the EpiTren for 5 days. It may be trickling into my system. Just a little. I'll be back for legs in a bit.

 

[docdoom77]

Ready for some Legs action!

Squats 150 lbs, x14
@140 lbs x12 much better than last week
@130 lbs x12 better all around. More reps on the second set, more weight on the last set!

Stiff Legged Dead Lifts 170 lbs x17, x16, x15 5 more lbs, lost only one rep! Weight is reaching the point where it's troublesome for the elbow. May have to level off on the weight for a while.

Seated Calf raises 180 lbs x35, x21, x20 good.

A great workout. I had a ton of energy and I'm sweating like a pig!

 

[docdoom77]

Time for some Back action

Deadlifts 165 lbs x15, x14, x12 five more lbs same reps. Sweating like crazy and a little nauseous.

Shrugs 160 lbs x24, x20 up 5 lbs, same reps!

Pull ups x16, x15 Up one!

Dumbbell rows 45 lbs x16, x15, x14 Up two reps!

I'll be back for biceps in a bit.

 

[docdoom77]

Chin ups x17, x16 two more!

ez curls 55 lbs x15, x13, x13 brought the weight up, lost a few reps. I call it even.

DB curls 50 lbs (2x 25) x14, x13, x12 same

Hammer curls 50 lbs (2x 25) x16, x16

That went well.

 

[docdoom77]

Chest time. I'm ready!

Pushups x45 (+3 on knees)

BB Bench Press 115lbs x14
@105, x13
@100 lbs x11
@95 lbs x10 Brought the weight up on most of those sets and I'm up one rep!

Incline bench 85 lbs x14
@85lbs x12 Weight up on the second set, 2 more reps than last week!

DB Flies 90 lbs (2x 45) x15, x14 Up one

Incline DB Flies 90 lbs (2x 45) x13 up 10 lbs, down two reps. About even, maybe up a little.
80 lbs x14 That set was up one!

A great workout. I started going to 3 doses of the EpiTren yesterday. I'm having great energy!

 

[docdoom77]

Back for triceps.

Close Grip BB Bench 90 lbs x14 Back to normal!
@85 x14
@80 lbs x15 Up two reps overall!

Skull Crushers 35 lbs x16, x13
@30 lbs x13 weight up for one set, one extra rep overall!

Bench Dips 25 lb plate x31, x27, x21 Up two

another good one!

 

[docdoom77]

My new job comes with a new schedule. I'll have less time on the weekdays, so I'm going back to a 4 day split. Today will be just legs.

Ready for some Legs action!

Squats 155 lbs, x14
@145 lbs x12
@135 lbs x12 more weight, same reps!

Stiff Legged Dead Lifts 170 lbs x17, x16, x15 same

Seated Calf raises 185 lbs x35, x21, x20 more weight, same reps.

Another good workout!

A great workout. I had a ton of energy and I'm sweating like a pig!

 

[docdoom77]

Just back today.

Deadlifts 165 lbs x15, x15, x13 two more!

Shrugs 175 lbs x22, x18 brought the weight up a full 10 lbs in order to get the reps down to a less ridiculous number.

Pull ups x16, x15, x8 Added a set, as the new program gives me a little more time for this workout
Dumbbell rows 50 lbs x15, x14, x13 Up 5 lbs, down a few reps. Pretty much a wash.

Another good workout!

 

[docdoom77]

Chest first today, followed by shoulders later

Pushups x45 (+3 on knees)

BB Bench Press 115lbs x15
@110, x13
@100 lbs x11
@95 lbs x11 Brought the weight up on one set, 2 more total reps!

Incline bench 90 lbs x13 up 5 lbs, down one rep
@85lbs x12 same

DB Flies 90 lbs (2x 45) x15, x15 Up one

Incline DB Flies 90 lbs (2x 45) x13
80 lbs x14 That set was up one!

Another good one. Improvement pretty much across the board. I'll be back for shoulders in a bit.

 

[docdoom77]

This will be the first time doing shoulders after chest. I expect some reps to go down, since my front delts are pre-exhausted from all the pressing movements.

DB Military Press 70 lbs x11 lbs I had to bring the weight down a lot just to get them up. My front delts are torched from the chest workout.
@ 60 lbs x 12, x11

DB upright rows 60 lbs (2x 30 lbs) x15, x14, x13 One more rep each set!

Reverse Flies 70 lbs (2x 35) x16, x15, x15 two more.

Well, the chest workout affected my front delts even more than I had anticipated, but other than that, the workout went very well!

 

[docdoom77]

I'll start with triceps and do biceps after.

Close Grip BB Bench 95 lbs x17, x15, x13, x12 Didn't raise the weight quite enough to compensate for starting fresh.

Skull Crushers 40 lbs x15,
@ 35 lbs x13
@30 lbs x14, x12

Bench Dips 25 lb plate x31, x27

I re-arranged the set scheme. I'm quite happy with it. I have a great pump and tightness in my triceps. It's nice going into them fresh for a change. I'll be back for biceps in a bit.

 

[docdoom77]

Time for biceps!

Chin ups x17, x16 two more!

ez curls 55 lbs x15, x14, x13 up one.

Seated alternating DB curls 50 lbs (2x 25) x9 significantly more difficult than standing and using both arms at the same time. I'm guessing I was throwing the weight more than I realized. These will probably be the standard for a while.
@ 40 lbs (2x 20) x10, x9 Way better pump doing these. I like how they forced me to re-evaluate my form.

Seated alternating hammer curls 40 lbs (2x 20) x12, x10 same as above

Wow. That was an eye opener! I think I'll extend that knowledge to my barbell curls and assume, there's a serious compromise of form there as well. If I had the equipment I'd switch to preacher curls (always love them), but since I don't, I'll find some wall space and back myself against it for barbell curls. That should force me into better form.

Numbers weren't good, but my pump is great and I feel better about bicep workouts with what I've discovered.

 

[docdoom77]

Had a terrible lapse in diet last night, plus I didn't do my workout. I'm making up the workout today and trying to get back on track with diet. Also injured my right shoulder this weekend. It's not in good shape.

No spotter today, so it'll be DB squats.

Ready for some Legs action!

DB Squats 100 (2x 50) lbs, x15, x14, x12

Stiff Legged Dead Lifts 150 lbs x16, x15, x15 brought the weight down to focus on form; i feel like all my form has degraded and I'll be re-examining it in every workout. The problem I run into with this particular exercise is losing my grip when taking it slow. It's a bit of a conundrum.

Seated Calf raises 185 lbs x30, x20, x17 for these, I concentrated on a nice long pause at the top of the motion. Man does that burn good!

I can't really compare it to other workouts with the change in focus, but I feel pumped and I think i'll be good and sore tomorrow.

 

[docdoom77]

As I mentioned before, I'm going to be re-examining my form across the board. Expect a drop in weight and/or reps as I focus on good form and taking my time. It's gotten out of control, leading to injuries and a lack of progress in some areas.

Deadlifts 150 lbs x14, x13, x11 my form had degenerated dangerously. I feel it so much more in my back doing them right. ;D

Shrugs 150 lbs x18, x14 Nice and slow. felt good, but there were grip issues. I think I'll add in some farmer's walks on Sunday to improve grip.

Pull ups x14, x9, x7 slowed these down and worked on contracting my lats at the top of the motion. I was getting too many reps with momentum, rather than muscle. I'm correcting it.

Dumbbell rows 40 lbs x15, x13, x12 It's much easier to keep the focus on lats when you're not tossing the weight around... who woulda thunk? ;P

Much better. I feel like I'm getting back on track. Muscles feel blasted; joints don't!

 

[docdoom77]

Sorry about the lack of updates. I was very sick this weekend and I did nothing. I'm over it now, but my shoulder is taking a very long time to heal. Anyway, this is my first morning workout on my new schedule. I'm continuing to perfect my form rather than seek higher weights.
Squats 130 lbs, x15, x12, x9 Took these nice and slow. great control. better time under tension and I feel it more in my muscles and less in my damn joints.

Stiff Legged Dead Lifts 155 lbs x16, x15, x15 Still struggling with grip, but less so than last week

Seated Calf raises 190 lbs x30, x20, x17 nice

That was good.

 

[docdoom77]

Morning back day!

Deadlifts 150 lbs x14, x13, x12 up one rep

Shrugs 150 lbs x19, x15 two more reps

Pull ups x14, x9, x7 same

Dumbbell rows 40 lbs x15, x13, x13 one more

Not stellar, but some improvement. Form was good and I have a great pump in my back.

 

[docdoom77]

Time for chest. Gonna change things up and add more pressing, switching from bbs to dbs.

Pushups x40 (+3 on knees)

BB Bench Press 110 lbs x14
@105, x12
@100 lbs x9
@90 lbs x9 same treatment as other workouts. Getting my form right. chest is more pumped and tighter.

Incline bench 90 lbs x9
@80lbs x9

DB bench press 80 lbs (2x 40) x15, x12, x11 it will take a while to get used to these.

DB Flies 80 lbs (2x 40) x15, x13

That felt good. Much better focus on my pecs. Back for shoulders in a few

 

[docdoom77]

DB Military Press 70 lbs x13, x11
@ 60 lbs x 12 nice

DB lateral raises 40 lbs (2x 20 lbs) x15, x14, x13 brought the weight way down to focus on nice slow raises. Had to give up the upright rows; I think they caused my shoulder injury.

Reverse Flies 70 lbs (2x 35) x13,
@60 lbs x13, x12

great pump!

 

[docdoom77]

Ticeps yo!

Close Grip BB Bench 100 lbs x17, x15, x13, x10 Still haven't raised the weight quite enough

Skull Crushers 45 lbs x13
@ 40 lbs x11
@30 lbs x13, x11

Bench Dips 25 lb plate x26 Had to stop ls they were exacerbating my shoulder injury.

Except for the ending it was a very good workout. My triceps are so pumped they feel like they're gonna burst out of the skin. I'll be back for biceps in a bit.

 

[docdoom77]

Time for biceps. I will be working on my form alot on biceps. Triceps were mostly already good on form, but biceps still need work.

Chin ups x10, x7 took all the momentum out of these, just muscle. ;D

ez curls 45 lbs x10,
@40lbs x10,
@35 lbs x9 parked myself against a wall, so I can't swing the weight.

Seated alternating DB curls 40 lbs (2x 20) x11, x10, x9

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

That was very satisfying. Great pump. I'm going to experiment with farmer's walks for my grip and forearms.

 

[Sebaco2011]

Been watching this log for a while , your kicking ass keep it up.

 

[docdoom77]

Thanks Sebaco!

Leg day

Squats 135 lbs, x15, x12, x9 5 more lbs, same reps; still good form and control

Stiff Legged Dead Lifts 160 lbs x15, x15, x13 raised the weight lost a few reps. Its a wash, but it felt like a good set.

Seated Calf raises 190 lbs x31, x21, x17 nice

That went well!

 

[docdoom77]

Morning back day again.

Deadlifts 150 lbs x15, x13, x13 up two reps

Shrugs 150 lbs x19, x16 one more rep

Pull ups x14, x9, x7 same: these were exceptionally difficult today.

Dumbbell rows 40 lbs x15, x14, x13 one more

Not bad. I didn't sleep well last night and that definitely affected my energy.

 

[docdoom77]

Chest.

Pushups x40 (+3 on knees)

BB Bench Press 115 lbs x15
@110, x12
@105 lbs x9
@95 lbs x10 That went amazing. More weight, more reps; form is still on point!

Incline bench 90 lbs x12
@85lbs x9

DB bench press 90 lbs (2x 45) x15, x11,
@ 80lbs x12 more weight on the first two sets, same overall reps. Still working on getting stabilizing muscles in place. Form will take awhile to fall into place.

DB Flies 80 lbs (2x 40) x15, x14 One more!

That was an excellent workout. Just went fantastic. If the pattern holds true, that means shoulders will suffer a little. ;P I'll be back in a bit.

 

[docdoom77]

DB Military Press 70 lbs x8 Yup. Good chest workout means shoulders are dead by the time I get to them. ;P

@ 60 lbs x11, x10 The numbers sucked, but my shoulders are good and blasted.

DB lateral raises 40 lbs (2x 20 lbs) x16, x14, x13 One more.

Lying Reverse Flies 40 lbs (2x 20) x14, x12, x12 Thought I'd give these a try lying down. I think they might work better.

Not terrible. Not great, but to be expected when chest goes so well.

 

[docdoom77]

Ticeps.

Close Grip BB Bench 110 lbs x15,
105lbs x14,
100lbs x11, x9 got the weight in a better place.

Skull Crushers 45 lbs x13
@ 40 lbs x12
@30 lbs x13, x12 Two more reps.

Bench Dips 25 lb plate x26, x20

Pretty darn good. I'll be back for biceps in a few.

 

[docdoom77]

Time for biceps.

Chin ups x11, x7 One more rep

ez curls 45 lbs x11
@40lbs x10
@35 lbs x9 One more rep overall

Seated alternating DB curls 40 lbs (2x 20) x11, x10, x9 Same

Seated alternating hammer curls 40 lbs (2x 20) x13, x10 down one rep

A dead wash. I think the EpiTren is starting to work its way out of my system. Gonna do some farmers walks and take a shower.

 

[docdoom77]

Leg day

Squats 140 lbs, x15
@135 lbs x12, x10 5 more lbs on the first set. One more overall rep!

Stiff Legged Dead Lifts 165 lbs x15, x15, x13 five more lbs, same reps!

Seated Calf raises 190 lbs x32, x21, x17 One more

Definitely a good one!

 

[docdoom77]

I didn't do my back workout this week. I strained a muscle in my neck/upper back and didn't want to exacerbate it.

Time for chest. Went to the driving range to learn golf this morning. I'm sure it will bring my numbers down a little. ;P

Pushups x40 (+3 on knees)

BB Bench Press 115 lbs x14
@110, x11
@105 lbs x7
@95 lbs x9 Lost several reps. Not sure how much is the lack of EpiTren and how much is from the driving range.

Incline bench 90 lbs x12
@85lbs x9 Those didn't go down at all.

DB bench press 90 lbs (2x 45) x15, x12
@ 80lbs x12 One more overall rep.

DB Flies 80 lbs (2x 40) x15, Couldn't do the second set. My shoulder joints aren't doing to hot. I may have messed them up at the driving range. It was all so new and awkward. I'm gonna give shoulders a miss today. Better to miss them once today, then risk an injury and miss several weeks.

Not the best workout, but not a major disappointment.