Starting a log, training like a madman to work out my anger!

[Buildingup24]

Pussy is no excuse...it is like protein, got to have it!

Keep killing it bro...you are doing awesome!

Preach

 

[NoFatChicks91]

Got another bench PR, lol. 205 Lbs.

So that's 10 lbs in 2 weeks increase

Lol the funny thing is my chest has always been big as fuck, I always get comments about my pecs yet I've always been weak at benching. It's because I never worked my back!!!!!! I think ever since you guys got me hitting my rear delts and now that I'm doing barbell rows correctly it's really shot that bench up.


Barbell Row: 105 x 5 / 110 x 5 / 115 x 5 / 120 x 5 / 115 x 5 / 115 x 5
Bench Press: 175 x 3 PR / 200 x 1 / 205 x 1 PR / 165 x 5 / 165 x 5 / 160 x 5 / 160 x 5/ 155 x 5
Incline DB Press: 60 x 5 / 60 x 5 / 60 x 5 / 60 x 5 / 60 x 6 (Rested longer on that one)
Decline Bench Press: 135 x 10 / 155 x 5 / 160 x 5 / 160 x 5 / 155 x 5 / 155 x 5
Cable Flys: 20 x 10 / 17 x 15 / 23 x 8 / 20 x 10 / 20 x 10 / 20 x 8
100 Pushups
Close Grip Bench: 95 x 10 / 95 x 7 / 85 x 8
Tricep Dips: 5 / 3/ 3 / 1
Seated "L" Extentions: 10 x 10 / 10 x 8 / 10 x 10 (Rested longer)

Abs
30 mins cardio

 

[Buildingup24]

Good work bud

 

[NoFatChicks91]

Thanks dude!

 

[NoFatChicks91]

Building you are a crazy SOB doing 100 135 lb squat cleans, I mean I don't know what else to say.

100 at 115 took me 20-30 minutes and Once I got to 50 I was getting like 2 or 3 and had to rest at least 10 or more seconds before I tried for more reps. I got through it but holy shit man

Power Clean: 135 x 5 / 145 x 5 / 150 x 5 / 145 x 5 / 145 x 5
Overhead Press: 105 x 4 / 100 x 5 / 100 x 5 / 95 x 5 / 95 x 5 / 90 x 5
100 Squat Cleans at 115 lbs
Seated DB Press: 25 x 20 / 30 x 12 / 30 x 10 / 25 x 12 / 20 x 20
DB Front Raise: 17.5 x 8 / 15 x 8 / 15 x 8
Cable Crossover Low xmany xmany xmany
Cable Cross over medium xmany xmany xmany
Cable Crossover High xmany xmany xmany
Lat Raise Machine: 80 x 8 / 75 x 8 / 70 x 8/ 65 x 8
Upright row: 80 x 8 / 75 x 8 / 70 x 8 / 70 x 8
Face Pull: 42.5 x 8 / 37.5 x 10 / 37.5 x 10 / 37.5 x 8
Barbell Shrug: 160 x 12 / 160 x 10 / 160 x 10 / 160 x 10
DB Shrug: 65 x 8 / 60 x 10 / 60 x 10 / 60 x 8 / 50 x 12 dropset
Hammer Strength Shoulder Press: 90 x 12 / 130 x 8 / 130 x 8 / 130 x 6 / 120 x 8
Rear Delt Fly: 115 x 12 / 115 x 10 / 105 x 10 / 100 x 10

30 mins cardio

 

[Buildingup24]

They make a man out of you ;p

 

[NoFatChicks91]

Been a long week and I was out doing crazy things Friday night but here be the logs!

 

[NoFatChicks91]

Weds

Bent over Row: 110 x 5 / 105 x 5 / 105 x 5 / 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5 / 100 x 5
Lat Pulldown: 160 x 5 / 155 x 5 / 130 x 10 / 100 x 20 / 90 x 30
Reverse Pulldown: 165 x 5 / 170 x 5 / 140 x 10 / 105 x 20 / 90 x 30
Rows 3 sets wide, 3 sets hammer for reps
Lat Pushdown: 42.5 x 8 / 42.5 x 8 / 42.5 x 8 / 37.5 x 8 / 32.5 x 8 / 27.5 x 8 (Drop sets at the end)
Incline Row: 55 x 10 / 55 x 8 / 45 x 8 / 45 x 8
T-bar Row: 50 x 10 / 50 x 8 / 45 x 8 / 40 x 10
Barbell Curl: 40 x 20/ 40 x 20 / 40 x 20 / 40 x 20
Cross Body Hammer Curls 3 sets

Abs
30 mins cardio

 

[muscleaddiction]

Keep killing it bro!

Sent from my DROID BIONIC using EliteFitness

 

[NoFatChicks91]

New PR on thursday for squats 5 reps fuck yeah!!! 235 x 5

Good lift that day overall. Didnt get the PR of 395 deadlift, but I went for it and I'll get that bitch soon!

Squats: 205 x 5 / 225 x 5 / 235 x 5 PR / 225 x 5 / 225 x 5 / 220 x 5
Deadlift: 365 x 1 / 335 x 5 / 345 x 5 / 335 x 5 / 330 x 5 / 325 x 5
Front Squat: 155 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5 / 145 x 5
Stiff Leg Deads: 285 x 5 / 285 x 5 / 280 x 5/ 275 x 5 / 265 x 4 Hahah I was fuckin spend I fought and fought for 5 reps but it wasn't happening.
Back Extentions 25 lbs : 12 / 12 / 12
Hack Squats: 220 x 5 / 200 x 5 / 200 x 5 / 200 x 5 / 200 x 5


10 Mins of stair stepper just to cool off

I was sore as fuck the next day, lower back more than anything however. I'm stoked about that PR.