My New Journal

[Phaded]

i despise hs shrugs i think the grip is too wide..

 

[BlondBomber]

The grip seemed fine to me.
Man, is my back sore today. All over. Traps, lats, erectors the whole enchilada. That was a badass back blitz.

 

[Phaded]

ya you did alot of shit.. thats almost hte same workout i did last thursday.. and my back was feeling nice and sore till sunday..

 

[BlondBomber]

I think the pull-ups and deadlifts are what really did it for me. I have never really done pull-ups, being a former fatass, and they feel really good when I did them.

 

[BlondBomber]

AM: treadmill.30min.4mph.3%incline

PM: Chest/Biceps
1. incline bench press
45x10
95x8
135x8
185x8
185x7.5
2. DB bench press
80x8
80x8
3. HS decline press
140x10
180x10
4. machine flyes
120x10/100x7/80x3
120x5/100x3/80x2
I experimented with drop sets, and I do not like them. It's too hard for me to focus.
5. BB curls
25x10
75x8
95x8
A little cheat on the last 2 reps with 95.
6. incline DB curls
30x8
36x6+2 alternate cheats each arm
7. machine preacher curls
5px10
5px8
For some reason the preacher machine was really uncomfortable today. I think that I am going to stick to free weight preachers.
8. reverse one-arm cable curls
2px10
3px10

Pretty good workout. I was some tired today, I don't know why.

 

[BlondBomber]

Quads/Hams
1. hack squats
sledx10
90x10
180x10
270x10 (wraps)
320x8 (wraps)
2. leg press
450x10
640x10
3. leg ext.
140x10
160x10
Legs got really wobbly here!
4. walking DB lunges
30x20 paces
30x20 paces
Pumped!
5. lying leg curls
130x10
150x10
170x10
6. seated leg curls
12px10
14px10

Man, am I beat! My thighs are pumped as shit! No throw-upy though.

 

[BlondBomber]

Delts/Triceps
1. DB military press
30x10
40x10
60x6
70x6
80x6
2. one-arm side raises
20x10
25x10
3. alternate neutral-grip front raises
25x10
30x10
4. one-arm bent-over raises
20x10
25x10
5. close-grip EZ-bar upright rows
75x10 (straps)
95x10 (straps)
6. close-grip low pin presses
45x10
135x6
185x6
225x6
275x2/225x6
7. seated overhead DB ext.
70x10
80x10
8. V-bar pushdowns
10px10
12px10

My stength has picked up a lot. A solid workout overall. I have decided to drop cardio because of the walking I do around State and I have now started to take my dog for walks quite frequently. Walking Moose is a bit more arduous than other dogs, being as he is 115 lbs and pulls me most of the walk. I am off to eat!

 

[BlondBomber]

Back/Calves
1. pull-ups w/straps
bwx8
bwx6
bwx6
2. snatch-grip deadlifts w/straps/belt
225x6
315x6
405x3
Ouch! Bad set with 405!
3. BB rows
135x8
185x8
4. Ronnie T-bar rows
135x8
180x8
5. DB rows
90x8
100x8
6. seated calf raises
45x12
90x12
135x12
160x12
7. DB calf raises off block
40x12
50x12
8. vertical leg press calf raises
16px15
20px15

 

[BlondBomber]

Yesterday.

AM: treadmill.30min.4mph.3%

PM: Chest/Biceps
1. bench press
45x10
95x10
135x6
185x6
205x6
225x8
245x4
2. incline bench press
135x6
185x6
Unracking inclines in a power rack is a pain and affects my set/weight used.
3. weighted dips
bw+45x8
bw+45x6
4. incline DB flyes
35x8
45x8
5. Olympic BB preacher curls
45x10
65x8
95x6
95x6
6. low-incline alternate DB curls
30x8
35x8
7. alternate hammer curls
25x8
30x8
8. cable curls
6px8
8px8

 

[JKurz1]

current stats??? Surely you can crank up that cardio........8-9% grade.....work up a sweat............