gottagetswole JOURNAL

[gotta.get.swole]

Routine:

Monday - Back/Shoulders/Tris/Calves
Tuesday - Chest/Bis/Legs/Abs/Core
Wednesday - Lower back/Shoulders/Tris/Calves
Thursday-Chest/Bis/Legs/Abs/Core
Friday-Back/Shoulders/Tris/Calves
Saturday- Chest/Bis/Legs/Abs/Core
Sunday - OFF DAY.

October 16/2013
Weds

Deadlift
135x8
215x8
315x1x1

Supermans
3x10x10x10

Lower Back Extension with 80lb barbell
80lbs x 8 x 8 x 8

Push Press
95x8
115x8
135x4

Shrugs
215x10
315x8
365x4

Dumbbell Presses (light, bad left shoulder)
40x8x8x4

Bodyweight Dips
BWx20x20x15

Tricep Extension
60lbsx8x8x8

Rearview Extension
20x8
15x8
10x12

Standing Calf Raises
150x15
210x10
270x10

Seated Calf Raise
90x10x8x8

 

[gotta.get.swole]

October 17-2013
Thursday

Chest

Bench
225x1
185x6
135x12

Underhand Cable Flys
17.5x8x8x8

Pushups with Balance Ball
3x10x10x10

Squats
135x8
225x4
225x4

Leg Extension
150x8
170x8
190x8

Leg Press
270x10
360x8
450x6

Biceps

Curls
60x6
55x5
50x5

Concentrated Single Arm Curl on Incline bench
40x8
40x6
40x3

Hammer Curls
40x8
40x6
40x6

Toes to bar
3 Sets x 4reps x 4 Reps x 4 Reps

Crunches
3x20x20x20

 

[gotta.get.swole]

October 18 2013

BACK


Pull ups
8
5
4

Bent over barbell row
95lbsx8 x8
135x8
185x4

Straight arm pull downs
42.5x10
50x12
57.5x8
65x6


Push press
95lbsx8
115x8
135x4

Shrugs
225x12
315x8
405x4

Grounded bar single arm push press
95x12
115x10
135x10

Standing calf
230x12
250x12
270x10
290x10
310x10

Dips
BWx30x20x15

Tricep extension
50x8x8x8

Flat bench dips
Bw x15x15x10

 

[gotta.get.swole]

October 21
Monday

BACK SHOULDERS TRIS CALVES

Pull-ups
8
5
4

Bent over barbell row
135x8
185x6
205x4

Straight arm pull down
50x10
65x6x6

Push press
95x10
115x8
135x5

Shrugs
225x12x10
315x8

TBAR one arm push
135x10x10x10

BW DIPS
20x20x15

Tricep extension
50x8x8x8

Tricep kick backs
10lbs x12 x12 x12

Standing calf raises
390lbs x 10x10x10
210 for reps x 20

 

[gotta.get.swole]

October 22

Tuesday- CHEST BIS LEGS ABS/CORE


Squat
135x8
225x6
225x5

Leg extension
150x8
170x8
190x8

Leg press
270x10
360x8
450x8

Bench press
225x fail (as in 0)
135x8x8x8

Push ups
3x10x10x10

Dumbell flys
40x8x8x8

Db curls
60x6
55x 6
50x5

Concentrated curls
40x6x6
35x8

Incline bench hammer curls
35x6x6x6

 

[gotta.get.swole]

October/23/2013

Lower Back Shoulders Calves Tris

Deadlift
135x10
225x8
315x1x1
365x0 (failed attempt)

Supermans
3x10x10x10

Lower back extension with 80lbs barbell
3x10x10x10

Standing DB press
35x8x8x8

Shrugs for reps
90lbsx20x15x10

Standing Calf Raises
390x10x10x10
150x20x20

No triceps - no energy...

 

[gotta.get.swole]

October 29/2013
MONDAY
Chest Legs Bis Abs

Squats
135x8
225x4
225x5

Leg extension
150x10
170x8
190x6

Leg press
180x15
360x12
450x8

bench press
205x4
185x6
135x15

Push ups
3x10x10x10

Bicep curls
60x6
55x6
50x6

Concentrate
45x4
40x8
35x6

Hammer curls
40x8x6x5

 

[gotta.get.swole]

October/30
Wednesday

Lower back shoulders tris calves


Deadlifts
135x12
225x8
315x1x1x1x1

Supermans
3x10x10x10

lower back ext with 80 lb barbell
X10
X8
X8

Db press (bad shoulders )
25x8
35x8
45x6

Db shrugs
100x15
120x8
40x20

Bw dips
20
10
10

Single arm tricep extension
20lbsx10x10x10

bench dips
BWx20x15x15

Standing calf raises
190x20
210x20
230x10