Nice w/o. You've definately got some pulling strength also! Good luck with the cut, it's always a joy 
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thanks David,
LOL the cutting phases are always fun
. Why is it that everything that tastes so good is so bad for you, and everything that is good for you tastes so bad
looks like your Carb Cycling is going well too, didn't want to whore up your thread over there keep it up
LOL the cutting phases are always fun
. Why is it that everything that tastes so good is so bad for you, and everything that is good for you tastes so bad looks like your Carb Cycling is going well too, didn't want to whore up your thread over there keep it up
Tuesday night was chest/light triceps
Bench:
-135 x 8 warm up
-245 x 8
-245 x 7
-245 x 6
Incline DB press:
-75 x 10
-85 x 7
-85 x 7
Decline Bench:
-195 x 8
-195 x 6
-195 x 6
Single DB overhead extentions:
-75 x 8
-80 x 8
-85 x 5
Reverse Tricep cable extentions:
-120 x 10
-120 x 10
this was an awesome workout, I am friggin sore today. tonight will be back/light biceps
Bench:
-135 x 8 warm up
-245 x 8
-245 x 7
-245 x 6
Incline DB press:
-75 x 10
-85 x 7
-85 x 7
Decline Bench:
-195 x 8
-195 x 6
-195 x 6
Single DB overhead extentions:
-75 x 8
-80 x 8
-85 x 5
Reverse Tricep cable extentions:
-120 x 10
-120 x 10
this was an awesome workout, I am friggin sore today. tonight will be back/light biceps
Fri: 1/28/05
Legs/Calves/Abs
Squats:
-135 x 8 warm up
-275 x 8
-275 x 8
-275 x 6* failure, thought I wasn't going to make it all the way up
Good Mornings:
-185 x 8
-185 x 8
-185 x 8
Individual Leg Extentions:
-100lbs x 10
-100lbs x 10
-100lbs x 10
Individual Leg Curls:
-80lbs x 8
-80lbs x 8
-80lbs x 8
Calf Press:
-280 x 10* had the seat in the wrong position causing bad form
-280 x 15
-280 x 15
ABS
overall great workout today. First time I have tried Good Mornings in my routine and I must say they seem to be a good exersize. I may have to go a little heavier though. My traps were raw at the end of the good mornings since i don't use a pad on the barbell it rubs pretty good. I can definately tell a difference when I have had my pre-workout shake, as opposed to some other type of food, I have much more strength and endurance
Legs/Calves/Abs
Squats:
-135 x 8 warm up
-275 x 8
-275 x 8
-275 x 6* failure, thought I wasn't going to make it all the way up
Good Mornings:
-185 x 8
-185 x 8
-185 x 8
Individual Leg Extentions:
-100lbs x 10
-100lbs x 10
-100lbs x 10
Individual Leg Curls:
-80lbs x 8
-80lbs x 8
-80lbs x 8
Calf Press:
-280 x 10* had the seat in the wrong position causing bad form
-280 x 15
-280 x 15
ABS
overall great workout today. First time I have tried Good Mornings in my routine and I must say they seem to be a good exersize. I may have to go a little heavier though. My traps were raw at the end of the good mornings since i don't use a pad on the barbell it rubs pretty good. I can definately tell a difference when I have had my pre-workout shake, as opposed to some other type of food, I have much more strength and endurance
Hey bracewater!
You have good strength in all your major lifts
I cruised through your journal today......Do ever do SLDL's or DL's ??
Keep it up!! May 7th is just around the corner
You have good strength in all your major lifts
I cruised through your journal today......Do ever do SLDL's or DL's ??
Keep it up!! May 7th is just around the corner
whats up YM
yeah I do sldl and conv. deads from time to time, although not nearly as much as I should, which is why I feel like my deadlift is lacking. I'm going to be incorporating more of those style lifts in my workouts soon.
Sat. 1/29/05
this mornings workout was friggin killer. By the end I was worn out and sweating like a hooker in church
Back/Shoulders
warmed up by shooting bball for 10 min.
Weighted Pullups:
-BW + 45 x 8
-BW + 45 x 7
-BW + 45 x 6, dropset BW x 5* on the last one I looked like a worm trying to pull myself up
DB Bent over row:
-90 x 9
-90 x 8
-90 x 8
Mid Row Machine:
-240 x 8
-240 x 8
-240 x 8
DB Military press:
-70lbs x 8
-70lbs x 8
-70lbs x 8
Lateral Raise:
-20 x 10
-20 x 10
-20 x 10
Hang Cleans:
-135 x 6
-135 x 6
-135 x 6
Man what a workout today, I'm spent! On the last set of cleans i had to wait about 1-2 seconds between lifts to catch my breath, I was really pushing today, very little rest between sets feels like nap time for real
but alas, I must go paint my house
I HATE painting but it has to be done.
this mornings workout was friggin killer. By the end I was worn out and sweating like a hooker in church
Back/Shoulders
warmed up by shooting bball for 10 min.
Weighted Pullups:
-BW + 45 x 8
-BW + 45 x 7
-BW + 45 x 6, dropset BW x 5* on the last one I looked like a worm trying to pull myself up
DB Bent over row:
-90 x 9
-90 x 8
-90 x 8
Mid Row Machine:
-240 x 8
-240 x 8
-240 x 8
DB Military press:
-70lbs x 8
-70lbs x 8
-70lbs x 8
Lateral Raise:
-20 x 10
-20 x 10
-20 x 10
Hang Cleans:
-135 x 6
-135 x 6
-135 x 6
Man what a workout today, I'm spent! On the last set of cleans i had to wait about 1-2 seconds between lifts to catch my breath, I was really pushing today, very little rest between sets feels like nap time for real
Now that's some great w/o's Brace! And 185 for Good AM's and your just starting, you make me sick man!!!
Dang have I been busy over this past 2 weeks!!
I've been painting my house in spare time, I've had 7 interviews, pre-marriage counseling, birthday stuff and a whole mess of other things. But I have been working out, just didn't have time to come here. But I'm back, and I have a new job that I'll be starting sometime in March workout posts to follow
I've been painting my house in spare time, I've had 7 interviews, pre-marriage counseling, birthday stuff and a whole mess of other things. But I have been working out, just didn't have time to come here. But I'm back, and I have a new job that I'll be starting sometime in March
workout posts to follow
I took one week off. from Jan 30 to feb 6th so that i could start my cutting phase of this program to get into honeymoon shape
workout for Monday feb 7th was chest, but i forgot my stupid journal at home again.
2/8/05 was back/bis
Weighted Pull ups:
-BW + 45 x 8
-BW + 45 x 7
-BW + 45 x 6
-BW x 9
DB Bent over rows:
-90lbs x 9
-90lbs x 8
-90lbs x 8
WG pull downs:
-170lbs x 9
-170lbs x 8
-170lbs x 8
DB individual Concentration curls:
-35lbs x 6
-35lbs x 5
-35lbs x 5
great workout, my biceps hurt really bad the next day
BW is hovering around 196 right now, but I'll be slowly dropping weight over the next 2.5 months
workout for Monday feb 7th was chest, but i forgot my stupid journal at home again.
2/8/05 was back/bis
Weighted Pull ups:
-BW + 45 x 8
-BW + 45 x 7
-BW + 45 x 6
-BW x 9
DB Bent over rows:
-90lbs x 9
-90lbs x 8
-90lbs x 8
WG pull downs:
-170lbs x 9
-170lbs x 8
-170lbs x 8
DB individual Concentration curls:
-35lbs x 6
-35lbs x 5
-35lbs x 5
great workout, my biceps hurt really bad the next day
BW is hovering around 196 right now, but I'll be slowly dropping weight over the next 2.5 months
2/10/05 Legs/Calves
Squats:
-135 x 8 to warm it up
-275 x 8
-285 x 7
-285 x 6
Leg extentions:
-165 x 12
-165 x 12
-165 x 12
Leg Curls:
-120 x 8
-120 x 8
-120 x 8
SLDL:
-225 x 6
-245 x 6
-245 x 6
Seated Calf raise:
-65 x 15
-75 x 15
-75 x 15
Squats:
-135 x 8 to warm it up
-275 x 8
-285 x 7
-285 x 6
Leg extentions:
-165 x 12
-165 x 12
-165 x 12
Leg Curls:
-120 x 8
-120 x 8
-120 x 8
SLDL:
-225 x 6
-245 x 6
-245 x 6
Seated Calf raise:
-65 x 15
-75 x 15
-75 x 15
I didn't go to the gym on friday 2/11 b/c too many things going on.
monday was valentines day, and tuesday was pre-marriage counseling with our pastor so I didn't get a chance to go to the gym on monday or tuesday so this week i packed the workouts to fit in wed/thurs/fri
Bench:
-135 x 8 warm up
-240 x 8
-235 x 6
-235 x 6* this lift has gone down some, i think because I switched gyms and my cal intake has slowed but we'll see if it goes down any more.
Incline DB press:
-80lbs x 8
-80lbs x 7
-80lbs x 7
Cable cross overs:
-70 x 7
-70 x 7
-70 x 7
*this new gym I'm going to now doesn't have a decent decline bench to use so I will find a new movement or something to make up for this gap
Tricep push down (cable):
-80lbs x 9
-80lbs x 8
-80lbs x 7* very little rest between lifts on this exersize
monday was valentines day, and tuesday was pre-marriage counseling with our pastor so I didn't get a chance to go to the gym on monday or tuesday so this week i packed the workouts to fit in wed/thurs/fri
Bench:
-135 x 8 warm up
-240 x 8
-235 x 6
-235 x 6* this lift has gone down some, i think because I switched gyms and my cal intake has slowed but we'll see if it goes down any more.
Incline DB press:
-80lbs x 8
-80lbs x 7
-80lbs x 7
Cable cross overs:
-70 x 7
-70 x 7
-70 x 7
*this new gym I'm going to now doesn't have a decent decline bench to use so I will find a new movement or something to make up for this gap
Tricep push down (cable):
-80lbs x 9
-80lbs x 8
-80lbs x 7* very little rest between lifts on this exersize
2/17/05 workout Legs/Calves
walk for 5 min to warm up
Squats:
-135 x 8 warm up
-275 x 8
-290 x 7
-290 x 6
Leg press:
-360lbs x 8 superset 540lbs x 5* I haven't used a leg press in a long time so I wasn't sure of the weight to use
-540lbs x 7
-540lbs x 7
DB Lunges:
-45lbs each hand x 8 each leg
-45lbs x 7
-45lbs x 6
SLDL:
-275lbs x 6
-275lbs x 6
-275lbs x 5* grip failure, I almost dropped it but was able to rest it on my knees to get it back on the rack
Various Calf exersizes.
Over all this was a great workout, I alway end up super exhausted after a lowerbody workout and I'm paying for it today too.
BW 195lbs
walk for 5 min to warm up
Squats:
-135 x 8 warm up
-275 x 8
-290 x 7
-290 x 6
Leg press:
-360lbs x 8 superset 540lbs x 5* I haven't used a leg press in a long time so I wasn't sure of the weight to use
-540lbs x 7
-540lbs x 7
DB Lunges:
-45lbs each hand x 8 each leg
-45lbs x 7
-45lbs x 6
SLDL:
-275lbs x 6
-275lbs x 6
-275lbs x 5* grip failure, I almost dropped it but was able to rest it on my knees to get it back on the rack
Various Calf exersizes.
Over all this was a great workout, I alway end up super exhausted after a lowerbody workout and I'm paying for it today too.
BW 195lbs
