bgbay lean mass log

[bgbay]

Juky 25/2011
Did some boxing, it was great. I'm suprised at how fast I can still move, and only hitting weights twic a week isn't making me fat which is good. Not having any negative sides, I"m sure if I hit the gym 5 days a week I would be a lot bigger, but in MMA bigger isn't always better. I'm feeling good

 

[bgbay]

July 27/28th 2011

Did some MMA both days, great classes. I haven't lifted in a while hoping to do it today. Since my main focus is MMA that's what I've been picking. Still lots of strength.

July 29/2011

Morning cardio this morning, first time in a bit but I rocked out 30 mins of it.

 

[bgbay]

July 29/2011

So today I finally got to the gym to lift, neck was bothering me so I skipped out on MMA. I kind of went with just the |i'm going to lift" attitude, as in no set schedule so my lifts are def sporadic but i feel good.

Stiff Leg Deads

40 lb dumbells X 8
50 lb dumbells X 8
50lb dumbells X 8

Standing Shoulder Press
95 X 8
95 X 7
115 X 7
115 X 6
115 X 5

Dumbell Row

80 X 5
80 X 5
80 X 5

a1-Machine Shoulder Press (Superset with reverse leg curls - heartrate up was the target)
170 X 6
170 X 5
170 X 5
a2Reverse Leg Curls
100 X 8
100 X 8
100 X 8

Now I did a 3 X superset next

b1 Shrugs on smith machine
2(45lbplates) X 8
2(45lbplates) X 8
2(45) X 8

b2 (not sure what these are called, it's not curls, but you use the big machine, two separate handled and lift with straight arms, suppsoed to work lower pec, top abs it felt)
40 X 8
40 X 8
40 X 8

b3 Incline bench

115 X 8
115 X 7
115 X 7


Great workout, sore as fuck

 

[bgbay]

July 30/2011

Today I did some arm work, I don't keep track of all this weight cause I just kinda do what I want

Ez Bar Curls 70 lbs on the bar
Close grip bench 135lbs

I did a circuit next

Step ups, 50 lb dumbells in each hand 3 X 5
Over head tricep extension - one arm - 20 lbs 3 X 8
Standing Curls - slow - one arm -20lbs 3 X 8

 

[bgbay]

Aug 2, 2011

Bench

10 X 135
8 X 135
8 X 185
6 X 185
6 X 205
6 X 205
4 X 225
4 X 225
4 X 245
4 X 245

Dips

8 X BW
8 X BW
8 X BW

Peck Dec

6 X 230
6 X 230

Squats
10 X 135
8 X 135
8 X 225
6 X 225
5 X 315
5 X 315
5 X 315

Feel like a fuckin machine. My bench is going up crazy, def could of got more but I got stuck with a shitty bench bar and my hands were slipping.

 

[bgbay]

Aug 3/2011

Had an mma class today, cardio wise I felt good, but I was weak prob from the workout yesterday. still strong though

 

[bgbay]

Aug 5/2011

Today I decided to start with some standing over head press.

SOHP

10 X 45
8 X 95
8 X 95
6 X 115
5 X 115
5 X 135
5 X 135

Seated dumbell press

8 X 40
8 X 40
8 X 50
8 X 50

A1. Shoulder raise machine

10 X 60
8 X 70
8 X 80

A2. Shrugs with dumbells
8 X 80
8 X 80
8 X 80

Bent over row

10 X 45
10 X 95
8 X 135
8 X 135
6 X 205
6 X 205
3 X 225
3 X 225

B1. Row on machine

10 X 170
8 X 210
6 X 230

B2 rear pec deck
8 X 70
8 X 80
8 X 90

Stiff leg dead lifts with dumbells

8 X 40
8 X 40
8 X 40


did some ab work, and also did squats, 3 X 12 of 135lbs.

 

[bgbay]

Aug 8/2011
Had a boxing class, felt pretty good and powerful. cardio is doing prety good when I remember to breath properly lol

 

[bgbay]

Went away for a few days...

Aug 12/2011
Hill sprints, not sure the measurements of the hill, but when I ran it I counted 22 steps from the bottom to the top where a pole was I would touch. I did 5 sets of 3 up and down. It was a good steepness for starting off, on the other side of the hill is a longer, and a bit steeper of a hill I was eventually upgrade to!

 

[bgbay]

Aug 13/2011

Weight is 194lbs, bf is prob 12%

Bench
10 X 45
10 X 135
8 X 135
8 X 185
6 X 225
10 X 225(mjaor power here)
5 X 245
5 X 245
3 X 265 (had someone standing there, but they didn't assist)

A1. Dips
10 X BW
9 X BW
9 X BW

A2. Front hand raises (straight arm for lower chest - not sure name of them)

8 X 40
6 X 40
5 X 40


Squats (Will do more squats later the week, legs were fuckin sore from the hill sprints yesterday...really felt it in my hams and glutes)
10 X 135
10 X 135
8 X 225
8 X 225
8 X 225