On the road to success; a newbie's thanks to Dylan Gemelli

[matt4552]

bro don't jack my thread.......

Anyway...

3/18 Day 26

Shoulders, which are again my weakest link and trio's

Shoulders
Seated Military Press dumbbells 30x18 35x16 40x9 50x5
Front Raises dumbbells 15x17 20x14 25 x11 30x7
Leverage Shoulder Press hammer strength machine 50x16 70x11 80x9
Upright barbell row w/ez curls 40x11 50x11 60x8 70x3

Tri's
Seated dips hammer strength 90x22 140x16 180x9 230x6
Standing extensions dumbbells 40x10 50x8 60x7
Dips on roman chair 4 sets til failure

I was very happy with my shoulder workout today, continued success

 

[gymrat827]

following buddy.....nice work so far.

 

[matt4552]

Thanks for the support gymrat

ok 3/19...Day 31, I know I previously posted day 26 on 3/18 but I screwed up forgetting to log off days.

Back
Low Rows 90x20 120x16 130x12 140x7 160x4
T Bar 45x15 70x12 80x8 85x3
Hyper extensions hugging a 25lb plate 3 sets til failure
Dead Lifts 135x10 185x10 205x6........235 x 3!!! Super siked..most I ever did was 205. An old friend was at the gym at we were talking a bit and I know he was watching in the distance. When I finished my 205 set he asked if I ever did 4 plates? I laughed and said no, he said it was time I tried. With his motivation and my drive I got 2 reps unassisted and 1 w/a lil help.

 

[matt4552]

3/20 Day 32

Legs
Barbell squats smith machine 95x15 115x12 135x10 145x3
Seated leg curls 60x20 70x15 80x12 110 x4
Bike 45 minutes
Calf raises 45x25 55x25 65x18

Short day, my sons birthday so I enjoyed the day with the family. Tomorrow I plan on going for a long run since its going to be nice out then back at the gym Sunday.

 

[Grizzly723]

Liking the log keep it up.

 

[matt4552]

Sorry for the delay had a busy weekend so here is the updates

3/21 Day 33
7 Mi jog in the morning.....day off from gym

3/22 Day 34
Abs
Did ab roller 4 sets til failure
crunches
planques

3/23 Day 35
5 Mi run

3/24 Day 36
Chest
flat bench dumbbells 45x16 55x11 60x7 65x3
incline " "40x15 45x13 50x15 55x8
decline hammer strength 90x25 180x12 200x9 220x4
flys 120 x25 130x20 140x13
push ups 4 sets til failure
Bi's
dumbbell curls
35x14 40x10 45x8 50x4
concentrated curls
25x8 30x8 35x6
skull crushers
40x18 50x15 60x11 70x3

Got about 2 weeks til the Oxandrovar starts...trying to kill it til then!!!!!

 

[matt4552]

3/25 Shoulders and Traps Day 37...

Shoulders
Seated barbell press smith machine 95x14 115x12 125 x6 135x6
Front dumbbell raises 20x14 25x12 30x9
Leverage Shoulder press hammer strength machine 90x15 110x12 130x5
Cable face pulls 50x16 70x14 80x11

Traps
Smith machine shrugs 90x16 140x12 180x7 200x3
upright cable rows 60x16 70x14 80x11


Day 38....3/26 Back and Tri's
Low Rows 120x15 150x9 160x6
T Bar 45x16 70x12 90x7....PR set today 115x5
Dead Lifts 135x12 185x9 225x6......PR set 275x3
GREAT BACK DAY FOR ME!

Tri's
Seated dumbbell extensions 40x12 45x10 50x10 55x7
Seated dips hammer strength 140x14 160x14 180x8
Dips (body weight) 4 sets til failure

Very proud of myself today setting 2 PR's; taking tomorrow off; maybe a 5k run, then back at it Saturday for round 2 of chest and bi's

 

[matt4552]

Day 39 3/27
5 k run and abs

Day 40 3/28

Shoulders
Front raises
Seated military press dumbbells
Standing military press barbell

Day 41 3/29

10 k run and abs

Taking today 3/30 off after a long night out with the wifey.

Back at it Monday and oxandrovar starts Friday!!!!!!!!!!!

 

[phil34]

Well done bro keep up the gr8 work.

 

[Xray123]

Any before and after pics?