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Old 12-13-2008, 06:16 PM   #111 (permalink)
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Nice lifing. Where'd you fail on that 315? Grip?
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Old 12-13-2008, 06:24 PM   #112 (permalink)
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Nope. My back just couldn't handle it. I think it was all the volume. I was incredibly sore going into the last couple of sets of the DL. So, either that or I need to work on my legs as well. One of the two...

I was actually using straps from 275 - upwards so grip wasn't a problem. <3 wrist wraps.
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Old 12-15-2008, 07:02 PM   #113 (permalink)
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12.15.08

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Originally Posted by -GSP- View Post
Incline DB Press
45x15
60x10
70x8
65x8

Flat DB Press
50x12
60x10
65x8
65x8

Decline Barbell Press
135x10 *superset w/Incline DB Fly's @ 30 lbs + 10 reps*
155x8 *superset w/Incline DB Fly's @ 30 lbs + 10 reps*
165x6 *superset w/Incline DB Fly's @ 30 lbs + 10 reps*
155x6
*straight to drop set*
135x6 *superset w/Incline DB Fly's @ 20 lbs + 12 reps*

Fly Machine
100x10 *superset w/Pushups; first 5 with +25 lbs, last 5 BW
100x10 *superset w/Pushups; first 3 with +25 lbs, last 6 BW
115x10 *superset w/Pushups; 1 with +25 lbs, last 6 BW
115x10 *superset w/Pushups, 3 BW

Underhand Grip Flat Barbell Press
Barx15 *superset with DB Flys on w/o ball, 30 lbs + 10 reps
65x10 *superset with DB Flys on w/o ball, 30 lbs + 10 reps
65x10 *superset with DB Flys on w/o ball, 30 lbs + 10 reps
95x6 *superset with DB Flys on w/o ball, 30 lbs + 8 reps


HARD AS ****
Same thing today, give or take a little bit. Plan on resting up the chest and going heavy next chest session I have. Tomorrow = either shoulders or legs, depending on how my partner is feeling.
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Old 12-16-2008, 07:05 PM   #114 (permalink)
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12.16.08 Legs

Back Squats
135x15
225x6
275x2 (holy ****, i'm a failure)
225x6

*My partner was ******* loading the bar with shit on the squats. He has a pretty weak upper body but his base is phenomenal. He went up to about 345 without a belt. I was shocked and felt embarrassed, tbh.

Weighted Lunges
40x10 (each leg 10 lunges, 20 lb dumbells in each arm = 40 lbs)

Seated Hamstring Curl
80x10
80x10
95x10
95x10

Leg Extensions
90x10x3
120x10

Lying Hamstring Curls
95x10x2
80x10
95x6 *drop set straight into 80lb x8*

Angled Leg Press
180x10x3 (Two 45 lb plates on each side, I don't know what the sled itself weighs)

Standing Calf Raises - 4 sets of this ranging from 60 lbs to 130. 15 reps a piece

--------


Thoughts: My legs are weak as shit. As much as he probably dreads doing shoulders, triceps, biceps, and back, I'm probably dreading doing legs way more. At least he wasn't an ass about it. All he said was "after 2-3 more leg sessions, we'll be doing some heavy weight. Don't worry about it, just keep working at it".

Quite amazing to see a scrony kid do that much ATG and parallel squatting.
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Old 12-16-2008, 10:27 PM   #115 (permalink)
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Nice squatting. Think you'll hit that 300?
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Old 12-16-2008, 11:45 PM   #116 (permalink)
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Squat more. You're doing a smalla mount of squat sets, and a bunch of leg accessorry/BB stuff. Everyone knows squats is the #1 exercise for making your legs stronger AND bigger. Do more squats
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Old 12-17-2008, 12:18 PM   #117 (permalink)
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Nice squatting. Think you'll hit that 300?
Eventually. I just got to stick with it. It's way too easy to put on a pair of long sleeve pants and train arms all the time. I got way too complacent when my squat hit 250. Really going to try to improve it, it's my new goal.

Quote:
Originally Posted by wukkadb
Squat more. You're doing a smalla mount of squat sets, and a bunch of leg accessorry/BB stuff. Everyone knows squats is the #1 exercise for making your legs stronger AND bigger. Do more squats
That's what I thought in my head but I let my friend put yesterday's exercises together. He was really pumped to organize the leg routine and was begging to do that so I let him and didn't mention anything. I'll probably end up telling him next time that I need to do some more squatting.


------------


Going to the gym in an hour and a half. I'll be back with results.
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Old 12-17-2008, 04:13 PM   #118 (permalink)
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12.17.08 - Shoulders & Biceps

DB OH Press
40x15
50x10
55x10
60x8
65x6
*drop set*
45x6
*drop set*
25x10

Arnold Presses (seated on a exercise ball)
35x12
45x10
40x10

Hammer Strength Shoulder Press
130x12
140x10
155x10
170x8

Front Raises
20x10 (each arm) *superset w/rear delt flys, 20 lbs @ 10 reps
25x10 (each arm) *superset w/rear delt flys, 20 lbs @ 10 reps
25x10 (each arm) *superset w/rear delt flys, 15 lbs @ 10 reps
30x5 (each arm)
*drop set
25x8 (each arm)
*drop set
20x5 (each arm)
*drop set
15x10 *superset w/rear delt flys, 15 lbs @ 8 reps

Side Laterals
15x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs
15x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs
20x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs
20x10 *superset w/plate press 21's: 7 front raises, 7 from top to bottom, 7 full ROM @ 25 lbs

BB Shrugs
135x20
225x10

EZ Bar Curls
60x12
70x10
80x8
80x8

Preacher Curls
70x10 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*
70x10 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*
75x10 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*
80x6
*drop set*
70x5
*drop set
45x12 *superset w/DB hammer curls @ 25 lbs 10 reps each arm*

Cable Curls
60x10 *superset w/EZ Bar Reverse Curls @ 30 lbs 10 reps
60x8 *superset w/EZ Bar Reverse Curls @ 30 lbs 10 reps
60x5
*drop set*
50x5 *superset w/EZ Bar Reverse Curls @ 30 lbs 10 reps

DB Curls
15x5 (each arm)
*drop set*
20x5 (each arm)
*drop set*
25x5 (each arm)
*drop set*
30x5 (each arm)
*drop set*
25x5 (each arm)
*drop set*
20x5 (each arm)
*drop set*
15x5 (each arm)

FINISHED! Extremelyyyyy SPENT.

Legs are sore today from the leg workout yesterday, having a hard time walking around as it is. Shoulders/Bi's are exhausted and on the verge of being as back as my legs soreness-wise, just gonna' have to rest up. No school cause our Uni is on break so at least I can sleep in forever tonight and rest up properly.

Triceps then Biceps tomorrow.
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Old 12-19-2008, 04:06 PM   #119 (permalink)
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12.18.08 Triceps & Back

Dips
BWx20 *superset w/10 diamond style pushups (tricep oriented)
BWx20 *superset w/10 diamond style pushups (tricep oriented)
BWx18 *superset w/10 diamond style pushups (tricep oriented)
BWx14 *superset w/10 diamond style pushups (tricep oriented)
BWx13 *superset w/10 diamond style pushups (tricep oriented)

*I was shooting for 20 dips each set but obviously couldn't do it. Hard as hell so I went to complete failure on the other ones.*

Close Grip Bench
95x15
105x10
120x10
135x10 (last three reps were forced reps with a spotter)

EZ Bar Skull Crushers
50x12 *superset w/8 reps of triceps kickbacks @ 20 lbs each arm
60x10 *superset w/8 reps of triceps kickbacks @ 20 lbs each arm
60x10 **superset w/8 reps of triceps kickbacks @ 20 lbs each arm
70x6 *superset w/8 reps of triceps kickbacks @ 20 lbs each arm

4 sets of Rope Pushdowns supersetted with 4 sets of reverse curl extensions (can't remember the weight

Low Row
95x12
110x10
140x10
160x10

Lat Pulldown
95x10
110x10
125x10
120x10

Pull Ups (Feet on bench, using a barbell)
BWx10 *Superset with DB Rows @ 55 lbs 10 reps each arm
BWx10 *Superset with DB Rows @ 55 lbs 10 reps each arm
BWx10 *Superset with DB Rows @ 55 lbs 10 reps each arm


I was so sore after this workout. By the way, if you're wondering why the date is yesterday's, this is yesterday's workout. I haven't decided if I'm going to go up to the gym today. We'll see, I'm indifferent.
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Old 12-23-2008, 01:34 PM   #120 (permalink)
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12.23.08 part I - Legs

Back Squats
135x12
185x8x3
225x6x3

Thigh Extensions
90x12
105x12
120x8
135x8

Angled Leg Press
180x10x3
230x8x3

*Did some supersetting with weighted lunges here*

Back Squats
155x8x3 *spent at this point*

Calf Raise Machine
95 lbs - 155 lbs :: at least 10 reps each set



Haven't been skipping any workouts lately, just been too lazy to record my shit and write it down. Anyways, I did chest and triceps yesterday. I'm heading back up to the gym later to do shoulders. RAW.
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