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Starting a log for getting in shape!

Shoulders. Gonna go to dumbbells for military press for a while. I'll have to play with the weight to get it right of course.

Standing DB Military Press 60 lbs (2x 30) x15
@ 70 lbs (2x 35) x12, x9, x8 Not bad

DB lateral raises 40 lbs (2x 20 lbs) x5 uh nope. Not ready for that.
@30 lbs (2x 15) x12, x10 + 1

Wide grip bent over bb rows 110 lbs x13, x10, x9 + 2 up 5 lbs same reps

Not bad.
 
Triceps

Skull Crushers 50 lbs x12, x9, x7, x7 up two reps overall

Close Grip Bench press @ 115 lbs x13, x10, x7 up 5 lbs same reps

Decline dumbbell extension @ 60 lbs x14, x11, x10 up 5 lbs same reps

Finished with some cable push downs.

Everything was a little better than last time!
 
bicep time.

ez curls 60 lbs x12, x8, x6 up two reps

Standing DB curls 50 lbs (2x 25) x13, x10, x10 up two reps!

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

Very nice!
 
Accidentally skipped hammies last time and went straight from quads to back... doh!

Romanian Dead Lifts 195 lbs x14, x13, x12, x11 up 5 lbs, same reps. Grip is becoming an issue again

Leg curls 70 lbs x12, x9 up two!

Seated Calf raises 225 lbs x40, x22, x20 good

Standing one-legged calf raises 60 lbs dumbbell x17, x15 nice

Another good one
 
Back day!

Deadlifts 195 lbs x13, x11, x9 up 5 lbs same reps; may have strained my left hamstring... i'll know for sure by tomorrow.

Shrugs 195 lbs x17, x15, x12 up 5 lbs up two reps!

Pull ups x14, x8, x8 much better

Bent over BB rows 105 lbs x12, x10, x8 up 5 lbs, same reps.... barely.

Not bad at all
 
Thanks Alpha! I have been feeling some burnout, so I took the weekend off. I feel much refreshed.

Squats 160 lbs, x12
@145 lbs x11
@130 lbs x10
@120 lbs x10 eh

Sissy Squats x15, x12 up one

Leg extensions @ 100 lbs x15, x15 up two

Not bad. That little bit of extra weight on the first two sets of squats hit me harder than I expected, but it wasn't too bad.
 
Hammies and Calves. I have a killer headache this morning.

Romanian Dead Lifts 200 lbs x14, x13, x12, x12 up 5 lbs, up one rep!

Leg curls 70 lbs x12, x9 Same

Seated Calf raises 225 lbs x41, x23, x20 good

Standing one-legged calf raises 60 lbs dumbbell x17, x15 same

Not bad!
 
Muscle Gelz Transdermals
IronMag Labs Prohormones
Chest time.

Incline DB bench 120 lbs (2x 60 lbs) x12, x8, x6 about right for starting with inclines like planned.

DB Bench Press 100 lbs (2x 50 lbs) x12, x9, x9 nice

DB Flies 90 lbs (2x 45) x13, x11 same; eh

DB pullovers 55 lbs x13, x11 up two

Numbers were a bit "meh," but I got a good pump in my chest. Back for shoulders in a while.
 
Shoulders!

Standing DB Military Press 70 lbs (2x 35) x14, x13, x10, x8 More weight next week for sure

DB lateral raises 30 lbs (2x 15) x14, x12, x8 +2 eh

Wide grip bent over bb rows 115 lbs x13, x10, x9 + 2 up 5 lbs same reps!

Not bad!
 
Triceps: Thanks again Alpha. Today... I'm feeling sore. :thumb:

Skull Crushers 50 lbs x13... I felt strong, but I definitely have some kind of strain in my left tricep... I have no idea how I did it, but it will have to be left alone or it will get worse. Sigh. I'll just skip right to biceps this week. It sucks, because I was looking forward to triceps today.

Biceps.

ez curls 60 lbs x13, x10, x7 up 4 reps overall. Weight up next week.

Standing DB curls 60 lbs (2x 30) x10, x8, x7 That feels like a good number of reps for the weight increase

Standing hammer curls 50 lbs (2x 25) x12, x10 up one

That went well for biceps. I've given some thought to my tricep and I'm fairly certain I strained it during pullovers yesterday. I felt a twinge there on the last few reps, but put it out of my mind, because it wasn't bad. I'm sure it will be back to normal by next week.
 
Back day!

Deadlifts 200 lbs x13, x10, x8 up 5 lbs, down 2 reps overall.... a wash. Also, mostly grip related.

Shrugs 200 lbs x14, x16, x10 up 5 lbs, down on reps again due to grip. I did hangs on Sunday and I'm still recovering, but I'm hoping it will improve grip in the long run.

Pull ups x14, x9, x8 up one

Bent over BB rows 105 lbs x12, x10, x9 up one rep.

Eh. I'll have to remember not to do so much forearm work this close to back day. Otherwise it went well enough
 
Sorry for the disruption in posts. I got pretty freakin sick again. That's twice this winter, so I'm hoping that's the end of it!
Squats 160 lbs, x13
@145 lbs x11
@130 lbs x10
@120 lbs x10 not bad, but I am spent! My quads feel like they're gonna burst. Not sure how well the rest of the workout will go.

Sissy Squats x12, x10 yeah... squats took everything I had.

Leg extensions @ 100 lbs x15, x15 same

Pretty good.
 
Hammies and Calves.

Romanian Dead Lifts 205 lbs x14, x13, x13, x12 up 5 lbs, up one rep!

Leg curls 70 lbs x13, x9 up one

Seated Calf raises 225 lbs x42, x23, x20 good

Standing one-legged calf raises 65 lbs dumbbell x17, x15 up 5 lbs same reps

A very good one.
 

Incline DB bench 120 lbs (2x 60 lbs) x12, x9, x7 up two!

DB Bench Press 110 lbs (2x 55 lbs) x11, x7, x6 weight up, reps down... bit of a wash really

DB Flies 90 lbs (2x 45) x13, x10 down one. I guess the presses really wore me out this week.

DB pullovers 55 lbs x14, x12 up two

Some ups and downs. More good than bad.

10 minute break and I'll start shoulders.
 
Trying to reconstruct this from memory after the website ate the first copy. Grr

Shoulders! Gonna try some new variations and exercises, starting at minimum weight to get form down.

Standing DB Military Press 80 lbs (2x 40) x12, x9, x7 Not too bad for the weight increase; not as good as I'd like though.

Vertical grip DB lateral raises 10 lbs (2x 5) x14 Nice and slow. I think I can handle a few more lbs.
@20 lbs (2x 10 lbs) x10, x9, x8 My form was good and I held the last rep of each set for as long as I could.

Standing reverse flies 20 lbs (2x 10 lbs) x11, x10, x9, x8 Damn... that burns like hell... right where it's supposed to!

Not bad. I'm putting more focus on the rear and lateral heads.
 
Triceps

Skull Crushers 50 lbs x13, x10, x7, x6 up three reps overall!

Close Grip Bench press @ 115 lbs x13, x10, x8 up 5 lbs and up one rep!

Decline dumbbell extension @ 60 lbs x14, x11, x9 up 5 lbs, down one rep. Still a gain.

Finished with some cable push downs.

That went well. Taking a 10 minute break before biceps.
 
Biceps.

ez curls 65 lbs x12, x8, x6 not bad for the weight increase.

Standing DB curls 60 lbs (2x 30) x11, x8, x7 up one rep overall

Standing hammer curls 60 lbs (2x 30) x9, x7 Good for the weight increase.

Not bad at all. Sweaty.
 
Back day! I uh... didn't remember to avoid forearm work on Sunday (I did hangs), and my forearms are sore as hell. Hopefully, my grip will hold out.

Deadlifts 205 lbs x13, x10, x8 up 5 lbs same reps

Shrugs 205 lbs x16, x15, x12 up 5 lbs, several more reps.

Pull ups x14, x9, x9 up one

Bent over BB rows 105 lbs x12, x10, x9 same

A good one!
 
Squats 165 lbs, x13
@150 lbs x11
@135 lbs x10
@125 lbs x10 up 5 lbs across the board. Same reps. Exhausted. :P

Sissy Squats x14, x12 better

Leg extensions @ 100 lbs x15, x15 up 10 lbs same reps

Very good!
 
Two weeks in a row I've had to reconstruct from memory because the damn site ate my first post. Sigh.

Incline DB bench 120 lbs (2x 60 lbs) x13, x10, x7 up two!

DB Bench Press 110 lbs (2x 55 lbs) x12, x9, x8 Up 5 reps!

DB Flies 90 lbs (2x 45) x15, x11 Up three

DB pullovers 60 lbs x14, x12 up 5 lbs, same reps!

Awesome! I felt very strong today.

10 minute break and I'll start shoulders.
 
Shoulders!

Seated DB Military Press 70 lbs (2x 35) x13, x10, x9 I was having trouble with my form standing, so i switched to seated. Much better.

Vertical grip DB lateral raises 20 lbs (2x 10 lbs) x12, x11, x9, x9 nice

Standing reverse flies 20 lbs (2x 10 lbs) x14, x12, x10, x10 Way more. Gonna bring the weight up next week.

That went very well.
 
I didn't get to workout on Sunday. I had a nose bleed that lasted all day. I ended up in the emergency room. I had somehow torn open a blood vessel while sleeping. Nocturnal picker... ew. Anyway. It sucked, but my blood pressure was good, so no problem there.

Hammies and Calves.

Romanian Dead Lifts 210 lbs x14, x13, x13, x12 up 5 lbs, same reps. Serious grip issues.

Leg curls 70 lbs x14, x9 up one

Seated Calf raises 225 lbs x44, x25, x23 very good

Standing one-legged calf raises 65 lbs dumbbell x17, x15 same

A good one.
 
Since I missed Sunday's workout, I'm doing an abbreviated version of it today.

Triceps

Skull Crushers 55 lbs x13, x8, x6 not bad for the weight increase

Close Grip Bench press @ 120 lbs x13, x10, x6 eh

ez curls 65 lbs x12, x8, x6 out of time.

I definitely don't have the same level of energy early in the morning before work as I do at 9am on a Sunday. ;P

Standing DB curls 60 lbs (2x 30) x11, x8, x7 up one rep overall


 
I didn't get to do that last exercise with dumbbells. I didn't see it floating at the bottom of my post and it's too late to edit.
 
Back day! I uh... didn't remember to avoid forearm work on Sunday (I did hangs), and my forearms are sore as hell. Hopefully, my grip will hold out.

Deadlifts 205 lbs x13, x11, x9 up 2 reps

Shrugs 205 lbs x17, x15, x13 up 2 reps

Pull ups x14, x10, x9 up one

Bent over BB rows 105 lbs x12, x10, x9 same

I've had some serious job related stress which has caused me to miss a great deal of sleep. Despite that, I saw some improvements today. I give the credit to the DMZ.
 
This weekend has been hell. I'm a day behind.

Incline DB bench 120 lbs (2x 60 lbs) x13, x11, x9 up three! Gonna have to brave more weight next week.

DB Bench Press 110 lbs (2x 55 lbs) x13, x9, x9 Up 2 reps

DB Flies 100 lbs (2x 50) x12, x8 Not bad for the weight increase

DB pullovers 65 lbs x14, x12 up 5 lbs, same reps!

10 minute break and I'll start shoulders.
 
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