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Author |
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
 
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 Posted March 10th, 2011 06:37 PM IP   
Starting on 2.7.2011 - 5 day split.
Ok, I was out for the bulk of January with a chest cold. Only got about 3-4 workouts in the whole month. So today I'm back at it with a passion. 5 day split of chest/back/legs/shoulders/arms with abs 3xweek.
Today - Chest
Push ups - 10,10
Flat DB bench 53lbs - 8,8,8,8,8
Inclined DB bench 53lbs - 6,6,5
Dips - 6,5,5
DB flys 30lbs - 8,8,8
Hanging crunches - 20,20
I went lighter on the movements than in the past due to the month off. I didn't want to risk an injury or over do anything. Very good workout and felt good to get back into it!
Suppliments:
Loading with some old creatine monohydrate at 10-15 grams per day since last Friday.
Started Kre-Alklyn 1.5 grams
5 grams Glutamine
N.O. Shotgun pre-workout
Whey protien
Fish oil
Vitamins
Back:
Chin up - 7,5,4
Dead lift 135lbs - 5,5,5
T-bar row 100lbs - 8,10,8
Seated row 100lbs - 10,8,8
Straight-arm pull down 40lbs - 8,8,5
One-arm DB pull up 30lbs - 8
Good workout. Got my motivation back.
Legs:
Squats 155lbs - 5,5
Lunge - 8,8
Leg extension 100lbs - 8,8
Hamstring curl 50lbs - 8
One-leg DB calf raise - 53lbs - 10
This is the first leg day I've had since late last year. Amazing the strength you lose after a few months off a particular area. My squat max is 245lbxX5 and now 155lbsX5X2 is challenging. Well....gives me something to shoot for I suppose!
Shoulders:
Press 95lbs - 5,5,5
Hex-bar shrugs 135lbs - 10,10,10
DB lateral raise 18lbs - 10,10,10
DB bent over lateral raise 18lbs - 10,10,10
Arms:
Skull crusher 50lbs - 12,12,12,12
EZ curl 50lbs - 8,8,8
Horizontal triceps rope pull 30lbs - 10,10,10,10
DB concentration curl 25lbs - 8,8,8
Triceps rope press 50lbs - 7,7
DB hammer curl 25lbs 8,8,8
EZ reverse curl 50lbs - 8,8
Chest:
Push ups - 12,12
Flat DB bench 538lbs - 8,8,8,8,8
Inclined DB bench 53lbs - 5,6,6,5,5
Dips - 5,5,5
DB flys 35lbs - 8,8,8
Hanging crunches - 20,20,15
Back:
Chin up - 8,6,5
Dead lift 140lbs - 5,5,5
T-bar row 105lbs - 10,10,10
Seated row 105lbs - 10,10,10
Straight-arm pull down 40lbs - 8,8,8
One-arm DB pull up 30lbs - 8,8
Pull downs 70lbs - 10,8
Legs:
Squats 160lbs - 5,5
Lunge - 8,8,8,8
Leg extension 100lbs - 10,10,10
Hamstring curl 50lbs - 8,8,8
One-leg DB calf raise - 53lbs - 10,10
BW calf raise 20
Shoulders:
Press 105lbs - 5,5,5,5,
Hex-bar shrugs 145lbs - 10,10,10,10
DB lateral raise 23lbs - 8,8,8
DB bent over lateral raise 23lbs - 10,10,10
Really felt good for this workout! Felt good to press over a 100lbs again. Looking forward to getting it back up to 150lbs!
Arms:
Skull crusher 60lbs - 12,10,10,10
EZ curl 60lbs - 8,8,8
Horizontal triceps rope pull 35lbs - 10,10,10,10
DB concentration curl 30lbs - 8,8,8
Triceps rope press 50lbs - 8,8,8
DB hammer curl 30lbs 8,8,8
EZ reverse curl 50lbs - 8,8
Rope crunch 60lbs -20
Felt strong today!
Chest
Push ups - 15,15
Flat DB bench 63lbs - 6,6,6,6,6
Flat DB bench 30lbs - 12,12,12 Compound set with above on 1st/3rd/5th set
Inclined DB bench 53lbs - 8,7,7,5,6
Dips - 7,7,7
DB flys 35lbs - 8,8
Back:
Chin up - 9,7,5
Dead lift 155lbs - 5,5,5
T-bar row 110lbs - 10,10,10
Seated row 110lbs - 10,10,10
Seated cable pull downs 35lbs - 10,10,10
Pull downs 75lbs - 10,10,8
I REALLY like the seated cable pull down exercise! I could really feel the lats engaging.
Legs:
Squats 135lbs - 10,10,8,8,8
Lunge - 8,8
Leg extension 100lbs - 10,10,10 (compound set with lunge)
Hamstring curl 55lbs - 10,10,6
One-leg DB calf raise - 53lbs - 12,12 BW calf raise - 30
Hanging crunches - 20,20
Today I started a 'half-GVT) on squats for legs. My plan is to work up to a full GVT for the squats. Really felt my legs today in a good way. Good workout and so far best effort this year since starting legs again.
Shoulders:
Press 115lbs - 5,5,5,5,5
Hex-bar shrugs 155lbs - 10,10,10,10
DB lateral raise 23lbs - 8,8,8
DB bent over lateral raise 23lbs - 12,12,12
Felt great so I jumped the press up by 10lbs over last workout. Got my eye on my previous PR of 150lbs!!!!
Arms:
Skull crusher 70lbs - 8,8,8
EZ curl 60lbs - 6,6,6,4
Horizontal rope triceps press 40lbs - 12,12,12,12,12
DB concentration curl 35lbs - 8,8
DB hammer curl 35lbs - 8,6,6
Tri rope press down 50lbs - 10,8
Chest
Push ups - 20,15
Flat DB bench 65lbs - 6,6,6,5,5
35lbs - 12,12,10 Compound set on 1/3/5 set
Inclined DB bench 53lbs - 8,7,7,6,6
35lbs - 8,6,6 Compound set on 1/3/5 set
Dips + 25lbs- 5,5,5
Back:
Chin up +10lbs - 5,5,5
Dead lift 175lbs - 5,5,5
T-bar row 120lbs - 10,10,10
Seated row 120lbs - 10,10,8
Seated cable pull downs 40lbs - 8,8,8
Pull downs 80lbs - 8,8,8
Great workout, felt STRONG!
Either skipping or delaying legs this week, right upper quad still giving me a bit of a problem (same as back in January).
Shoulders:
Press 120lbs - 5,5,5,5,5
DB upright row 23lbs - 8,8,8,8,8
Abbreviated workout due to time constraints today.
Arms:
Skull crusher 75lbs - 8,8,8
EZ curl 65lbs - 5,7,5
Horizontal rope triceps press 45lbs - 12,12,12,12,12
DB concentration curl 38lbs - 8,8,8
DB hammer curl 35lbs - 6,6
Chest
Push ups - 20,10,10,10
Flat DB bench 68lbs - 5,5,5,5,5
38lbs - 10,10,10 Compound set on 1/3/5 set
Inclined DB bench 55lbs - 8,8,6,5
38lbs - 8,6 Compound set on 1/3/5 set
Dips + 30lbs- 5,5,5
DB flys 38lbs - 8,8
Hanging crunches - 20,20,20
Back:
Chin up +15lbs - 5,5,5
Dead lift 185lbs - 5,5,4
T-bar row 130lbs - 5,5,5
Seated row 125lbs - 8,8,8
Seated cable pull downs 40lbs - 8,8,8
Ran out of time for the last set of exercises. Overall, happy with the workout.
Legs:
Squats 135lbs - 10,8 Just wasn't feeling healed up enough to really get the most out of squats today and didn't want to push it and re-injure my right upper-quad.
Leg extension 100lbs - 10,10,10 (compound set with plea squats)
Plea squats BW - 10,10,10,10,10,10,10,10,10
Hamstring curl 60lbs - 10,10,6
Calf raise w/dip belt weight +50lbs - 25,25,25
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 11th, 2011 01:36 PM IP
Shoulders:
Press 125lbs - 5,5,5,5,5
Hex bar shrugs 185lbs - 10,10,10
DB upright row 38lbs - 6,6
Very much enjoy putting the poundage back on the press! Looking for that 150lbs PR I had last year...and passing it!
Yeah baby 
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 13th, 2011 11:40 AM IP
Took this week off from direct arm work.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 14th, 2011 02:08 PM IP
Today - Chest
Push ups - 10,10
Flat DB bench 70lbs - 5,5,5,5,5
38lbs - 12,12,12
Inclined DB bench 58lbs - 6,6,5,5,5
38lbs - 10,8,6
Dips +35lbs- 5,5,5
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 15th, 2011 02:01 PM IP
Chin up +20lbs - 5,5,4
Dead lift 190lbs - 5,5
T-bar row 140lbs - 5,5
Seated row 130lbs - 8 Giant set
120lbs - 8
110lbs - 7
100lbs - 8
90lbs - 8
80lbs - 8
70lbs - 8
60lbs - 8
50lbs - 10
Seated cable pull downs 40lbs - 10,10,10,6
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 16th, 2011 02:05 PM IP
Legs:
Squats 185lbs - 5,5,3 Felt like I needed to put on some poundage and get it back to where I was last year.
Leg extension 105lbs - 12,12,12 (compound set with plea squats)
Plea squats BW - 20,20,20
Hamstring curl 65lbs - 8,8,8
Calf raise w/dip belt weight +55lbs - 25,25
Rope crunches 60lbs - 20,20,20
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 17th, 2011 01:21 PM IP
Shoulders:
Press 135lbs - 5,3,4
Felt really strong at the beginning of the workout so I bumped the press up 10lbs from last week. On third set I felt the same tweak in the middle of my back that I felt a couple of weeks ago. So I terminated the workout. I know I worked the back thoroughly on Tuesday, particularly this area on the rope pull downs. So I will have to give a thought to switching up the order of the workouts a bit to avoid overworking this area of my back.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 18th, 2011 01:45 PM IP
Decided to forgo arm day again this week. Arms are looking good and I'm getting plenty of bi/tri work throughout the week. Energy just a tad low and back just a tad stiff. Went through my line drills and first 10 of the Mu Shin form to loosen up and get some blood flowing. Plan on taking the full weekend off so I'm well rested for Monday.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 21st, 2011 01:59 PM IP
Chest
Push ups - 10
Flat DB bench 73lbs - 5,5,5,5,5
38lbs - 15,15,15
Inclined DB bench 58lbs - 6,6,5
38lbs - 10
Dips +40lbs- 5,5,5
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 22nd, 2011 01:52 PM IP
Chin up +25lbs - 5,5,4
Dead lift 190lbs - 5,5,5
T-bar row 140lbs - 5,5,5
Seated row 130lbs - 8,8,8
Seated cable pull downs 40lbs - 12,8
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 23rd, 2011 05:35 PM IP
Very short workout today due to time constraints.
Legs:
BW squats 20,20,20 compound sets with...
Leg ext 110lbs - 10,10,10
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 24th, 2011 01:46 PM IP
Shoulders:
Press 130lbs - 5,5,3
Sigh, got a small tweak in the left anterior delt head. Nothing major but I terminated the workout so as not to over strain or damage anything. This is a couple of weeks in a row for various 'tweaks'. This is telling me that I'm not getting enough recovery between workouts and that my total volume may be too high. I plan on doing a SL 5x5 around the middle of May with my nephew, I may need to consider a temporary program switch between now and then.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 25th, 2011 05:23 PM IP
Before at around 154lbs
Some recent shots at around 185lbs
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 28th, 2011 02:09 PM IP
Chest
Flat DB bench 75lbs - 5,5,5
38lbs - 20,15,15
Inclined DB bench 63lbs - 5,5,3
38lbs - 10,10,10
Dips +50lbs - 4,4 BW - 10
Cable cross over 1 red - 20,15
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 29th, 2011 02:06 PM IP
Back:
Chin up +25lbs - 6,5,4
Dead lift 195lbs - 5,5,5
T-bar row 150lbs - 5,5,5
Seated row 135lbs - 8,8,8
Seated cable pull downs 40lbs - 10,10,8
Pull downs 70lbs - 12,12
Hanging crunch - 20,20
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted March 30th, 2011 01:53 PM IP
BW squats - 25,25,25 compound set with...
Plea squats - 25,25,25
Extensions 100lbs - 10,10,10 slow with hold at the top
Hamstring curl 60lbs - 8,8 slow with hold at the top
Calf raise +70lbs on dip belt - 20,20 slow with hold
Decided to forgo the heavy back squats for now. Lower back has been pretty sore, more than usual. Still want some quality leg work and saw the BW/Plea squat suggestion on Michael Ferenscik's website.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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casper
Senior Member
Posts: 61
Registered: Mar 2011
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Posted March 31st, 2011 07:10 AM IP
The pics look real good, it looks like your % BF is down real nice. It looks like your arms, especially your triceps are doing real well, the upper back, trapezious (sp?), could use some attention to balance your back out.
I have a hard time keeping it very low, I loose strength and I give up. I guess I'm a weight junkie, got to have those heavy weights.!
I forgot to mention that I had watched your DVD again, and remember that it was really well done, I especially liked the analogies.
(Edited by casper)
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 1st, 2011 06:30 PM IP
I didn't get the chance to workout yesterday (shoulders) so I combined shoulders and arms today;
DB press 38lbs - 8,8,8
Compound set with;
DB Arnold press 28lbs - 8,8, 23lbs - 10
Side lateral raise 28lbs - 8,8 23lbs - 10
Bent over side lateral raise 28lbs - 8,8 23lbs - 10
Hex bar shrug 135lbs - 12,12,12
EZ skull crusher 70lbs - 8,8
DB seated curls 23lbs - 10,10
Horizontal rope triceps pull 50lbs - 10,10,10
Hammer bar curl 53lbs - 8,8
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 4th, 2011 02:02 PM IP
Chest
Push ups - 10,10
Flat DB bench 78lbs - 5,5,5 New PR!!!
53lbs - 12,12,12
Inclined DB bench 63lbs - 5,5,5
53lbs - 8,8,8
Cable cross-over 1 red - 20
Great workout! New PR on the DB flat press 
(Edited by Motivation)
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 5th, 2011 02:03 PM IP
Back:
Chin up w/hooks - 8,8
Dead lift 205lbs - 5,4,5
Seated row 140lbs - 5 130 - 8 120 - 8 110 - 6 100lbs - 8 90 - 8 80 - 8 70 - 8 60 - 8 50 - 8 Giant set
Seated cable pull downs 40lbs - 12,8,4
30lbs - 12,8,4
20lbs - 12,8,4 Giant sets
Great workout! Felt like getting a lot of reps in today. Did them all slow with good contractions.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 6th, 2011 01:57 PM IP
Legs:
BW squats - 50,50,50 compound set with...
Plea squats - 50,50,50
Extensions 100lbs - 10 slow with hold at the top/giant set
90 - 5
80 - 5
70 - 5
60 - 5
50 - 5
To spent to do hamstring curls or calf raises.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 7th, 2011 01:49 PM IP
Shoulders:
DB press 38lbs - 10,10,10
DB Arnold press 28lbs - 10,10,10
DB upright row 28 lbs - 10,10,10
DB bent lateral raise 28lbs - 10,10,10
Note: Started Jack3D today to see how it would work. It was 'ok' but since shoulders is a smaller workout I'll see how it is on the other days.
(Edited by Motivation)
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 8th, 2011 01:42 PM IP
Arms:
EZ skull crusher 75lbs - 8,8,8
DB preacher curls 23lbs - 12,12,12
Horizontal rope triceps pull 50lbs - 12,12,12
Hammer bar curl 53lbs - 10,10,10
Triceps rope press down 50lbs - 12,10
Reverse EZ curl 50lb2 - 8,8
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 11th, 2011 01:52 PM IP
Chest:
DB flat press 80lbs - 5,5,5 NEW PR!!!
75lbs - 5
70lbs - 5
65lbs - 7
60lbs - 7
55lbs - 8 Giant set
DB incline press 55lbs - 12,10,6
Push up - 10,10
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 12th, 2011 01:52 PM IP
Due to time constraints this was a shorter workout.
Back:
Seated row-
140 - 8
130 - 8
120 - 6
110 - 6
100 - 12
90 - 12
80 - 10
70 - 10
60 - 12
50 - 12
Pull downs 80lbs - 12,8,8
Note that when I've stated 'giant set' above I should have stated 'drop set'.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 14th, 2011 05:01 PM IP
Combined legs shoulders in an abbreviated workout:
Squats BW - 10,10
Squats 135lbs - 10,10,10
Leg extensions 100lbs - 12
DB Arnold press 40lbs - 10,10,8
DB upright row 30lbs - 10,10,10
Just wanted to touch base on each for a good stretch/pump today.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 15th, 2011 01:50 PM IP
Arms:
Skull crusher 80lbs - 8,8
DB preacher curl 28lbs - 10,10,10
Horizontal triceps rope press 55lbs - 11,10
Short workout today so that I can get in some good recovery this weekend.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 20th, 2011 01:57 PM IP
Chest:
DB flat press 82lbs - 5,5 New PR!!!
DB flat press 55lbs - 12,12,12
DB incline press 60lbs - 7,6,6
Push ups - 10,10,10,10
DB incline flys 30lbs - 8,8
Cable cross overs 1 red - 20,20
Took Monday and Tuesday off to rest lower back.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 21st, 2011 02:58 PM IP
Back:
Pull ups 5,5 Chin ups - 2,2 Compound set
Seated row - Drop set
145 lbs - 10 New PR!!!
135 - 7
125 - 8
115 - 8
105 - 12
95 - 10
85 - 10
75 - 10
65 - 12
55 - 12
Seated rope pull downs 50lbs - 10,8,8
Pull downs 90lbs - 8
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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Motivation
Lift, Eat, Rest, Grow
Posts: 302
Registered: Mar 2011
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Posted April 28th, 2011 09:33 AM IP
Taking this entire week off for two reasons; I needed an off/recovery week and my back has really been giving me problems. Therapy for my back this morning.
Body building isn't everything...its just that being small, weak and puny really sucks!
Stats: Age 46, Hgt 6', Wgt 180 lbs
PR: Squat 245lbs, Bench 225lbs, Press 150lbs, T-bar row 165lbs, Deal lift 245lbs
My Log
Remember somewhere out there a little Chinese girl is warming up with your max!
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