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Old 12-31-2008, 04:37 PM   #11 (permalink)
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12.31.08 - Traps, Calves, MAX Chest, Biceps, Triceps

Machine Shrugs
140x15
180x15
230x12
270x8
320x8
*drop set*
180x10
*drop set*
140x10

Standing Calf Raise Machine
120x15
*drop set*
60x20
135x15
*drop set*
90x12
150x12
*drop set*
80x10
165x10
*drop set*
80x10

Flat BB Bench Press (MAX Effort)
175x3 (Easy, could have probably pushed up 5-8 reps)
185x1 (Very Light)
190x1 (Still light)
195x1 (Light on the triceps, decent on the chest)
200x1 (Same as the one above)
205x1 (Heavy on the chest, decent on the triceps)
215x0 (failed)

Standing EZ Bar Curls
60x12
60x12
70x10
70x8

Preacher Curls (Single Pulley Machine)
55x12
60x10 *superset w/DB Hammer Curls @ 30lbs, 8 reps each arm*
62.5x8 *superset w/DB Hammer Curls @ 30lbs, 8 reps each arm*
70x8 *superset w/DB Hammer Curls @ 30lbs, 8 reps each arm*

Rope Hammer Curls
90x15
110x10
110x10
110x10
*drop set*
70x8

Skull Crushers (EZ Bar on Flat Bench)
60x12
60x12
70x10
70x10

Triceps Pushdowns
90x15
110x12
120x10
130x10
*drop set*
70x8

CG Bench Press
100x12
115x10
125x8
135x6

OH DB Extensions (Using both arms)
50x10
60x8
55x10


I didn't know what to think about my maxing on the bench. I feel a lot stronger, chest looks a lot bigger, but not much progress. Couldn't lockout the 215, hell, I didn't even make it to the lockout point. I'll stop bitching because once upon a time, I was struggling with 175 so I'll take the 40 lb improvement. Just can't get too complacent with it though.

Really good workout today. I tried doing some shoulders yesterday, felt lazy as shit and couldn't push myself through the workout. Today was a good rebound, wasn't lethargic at all. Wish I would have done cardio but I'm looking forward to spending time with the loved ones tonight so cardio will have to wait until tomorrow.

Legs will be tomorrow, hoping for an intense session. Plan on doing both back squats and deadlifts as well. Going all out, lots of volume on the two major lifts.

Anyways, hope all is well with everyone right now. Have fun tonight, don't drink too much and watch that diet if possible, haha!

Happy New Years, everyone!
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Old 12-31-2008, 06:06 PM   #12 (permalink)
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Nice lifting, you'll get the 215 nxt time!
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Old 01-04-2009, 05:14 PM   #13 (permalink)
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01.04.09 - Shoulders & Cardio

Seated OH DB Press
45x15
55x8
55x8
50x10
45x12

*these were complete garbage*

Hammer Strength Shoulder Press
125x12
140x10
135x10

*garbage once again*


Seated DB Arnold Presses (sitting on a medicine ball)

30x12
35x10
35x10
40x8

DB Side Lateral Raises
15x12 (each arm)
15x12 (each arm)
15x12 (each arm)
20x6 (each arm)
*drop set*
15x8 (each arm)

Iso-Lateral Shoulder Press
90x12
90x12
110x10
110x10

Cable Front Raises
30x12x3 (each arm)

Deadlifts (no straps, no belt; just stretching & stuff)
185x8
185x8
225x8
*all of these were supersetted w/45 lb plate raises to the front @ 10 reps using both arm*

Standing OH BB Press
65x15
85x10
85x10

Cardio
13 Minutes
HIIT - 45 Seconds of sprinting, 45 seconds of walking to get the heart rate back down
10 rounds
Total Distance = 1.14

DB Front Raises
20x10x3 (each arm)
20x10 (each arm)
*drop set*
10x12 (each arm)
*drop set*
15x6 (each arm)

------

Sad workout for the most part. Shoulders used to be my bred & butter but ****, my numbers and strength sucked on the first two pressing exercises. Decided to finally lower the weight and focus on regaining form and trying to do it strictly to regain my strength in the shoulders. Have to start doing them two times a weak again because frankly, this session was pathetic.
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Old 01-10-2009, 08:07 PM   #14 (permalink)
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Haven't worked out in almost a week until today. It's been a tough time for the family. My mom is battling leukemia right now, definitely not the ideal situation. Good news is after multiple treatments and a lot of care & love, things are looking bright for her and the family as a whole.

It sucked not being able to workout and losing all the progress I had made (which has been a lot since the beginning of 2008), but I'd be devestated without my mother and I need her in my life. Finally back home so I've been working and got my first session of lifting in today which was awesome.

Starting school again Monday, only working one day next week so I can be with my family more. Will get back to lifting intensely next week again and I can't wait to regain my form.

Today sucked in every facet (DL's, squats, bench press, and military press) but I've got better things to worry about. I'm sure I'll get back at it like I used to soon.
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Old 01-10-2009, 09:55 PM   #15 (permalink)
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Hey man, sorry about the sickness, I know how that goes, but I'm glad to hear she is doing ok, Ill be praying for your family.
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Old 01-11-2009, 07:47 AM   #16 (permalink)
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Sorry to hear about that stuff man and I hope things turn out ok for you. Remember to stay motivated and get any exercise in when you can, since it will help you stay positive and feeling better mentally.
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Old 01-11-2009, 09:11 PM   #17 (permalink)
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01.11.09 - Shoulders & Biceps

DB Press
2x12 @ 45 lbs
2x10 @ 50 lbs

Side Laterals
1x12 @ 15 lbs
*drop set*
1x10 @ 10 lbs
x3

OH Press Nautilius Machine
1x15 @ 90 lbs
1x12 @ 140 lbs
1x8 @ 180 lbs
1x10 @ 150 lbs

Front Raises

1x13 @ 15 lbs
1x11 @ 20 lbs
1xfailure @ 20 lbs

Iso Lateral Press
1x15 @ 90 lbs
1x12 @ 110 lbs
1x10 @ 120 lbs

Rope Hammer Curls
2x12 @ 90 lbs
2x10 @ 100 lbs

EZ Bar Curls
2x12 @ 50 lbs
2x10 @ 60 lbs

Preacher DB Curls
1x12 @ 15 lbs
1x8 @ 20 lbs
1x12 @ 15 lbs
*drop set*
1x10 @ 10 lbs

Preacher Curls w/straight bar
1x12 @ 20 lbs (just the bar)
2x10 @ 30 lbs (just the bar)

DB Hammer Curls
3x10 @ 25 lbs


It's good to be back. Going to go a little lighter in weight, focus on form, and then bump it up again. Really going to be as strict as I can as far as sticking with it goes. Logging down all of my workouts for the first time, following a hard routine, and not making a workout up right when I arrive at the gym.

------------
Thanks for the responses. Means a lot to me, guys. I appreciate the concern and advice.
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Old 01-12-2009, 07:34 PM   #18 (permalink)
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01.12.09 - Chest & Triceps

Flat BB Bench Press
145x12
155x10
175x6
195x2
165x7 (failed on the 8th rep)

Incline BB Press
115x15
135x10
155x6
145x5 (focused on explosiveness here)

Incline DB Flys
20x15
25x10
25x10

Chest Fly Machine

85x15
100x12
100x12
*drop set
70x10

**pretty adequate chest workout. I wanted to rep it out but my partner forced me to go heavy so I really had no choice but to follow along.**

Skullcrushers (EZ BAR)
50x10 (1 CG Press followed immediately with 1 rep of skullcrushers; did this ten times)
60x8 (same style as above)
70x5 (same style as above)
50xburnout (17 actual skullcrushers, 10 CG bench press)

Rope Pressdowns
90x15 *superset w/45 lb DB OH Extensions @ 10 reps*
110x10 *superset w/45 lb DB OH Extensions @ 10 reps*
120x6
*drop set*
100x8 *superset w/35 lb DB OH Extensions @ 10 reps*

Dips
BWx10
BWx8
BW8

Decent day. We'll see how tomorrow goes. Back & Biceps tomorrow with my friend, I was trying to convince him to do some legs but meh, we're doing that Wednesday so no big deal.
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Old 01-13-2009, 10:00 PM   #19 (permalink)
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I did back and biceps today. Can't be damned to type it all out as I forgot my journal at home so sorry for that. Tomorrow is going to be an intense leg session, looking forward to hitting it hard.
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Old 01-14-2009, 07:33 PM   #20 (permalink)
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01.14.09 - Legs

V Squat (Sled weight: 54 lbs)
90x12
140x10
160x8

NOTE: This is the weight without the sled included. Way too lazy to add it up.

RDL's
135x10
185x6
135x12

Seated Hamstring Curls
80x15
95x15
110x12
125x10
*DROP SET*
95x10

Leg Extensions
105x15
120x12
135x12
150x10

Back Squats
135x10 (ATG, completely sore)

NOTE: Tried doing lunges after this set cause my partner didn't want to squat anymore, couldn't even bend down far enough to ******* do the lunges so I stopped.

Standing Calf Raises
120x15
150x12
195x10

Hack Squats (Not sure on the weight of the sled)
90x10
140x8

V Squats
140x10

Solid session. Shoulders/Traps tomorrow.
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