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

[amounirl]

Went digging around in my emails to find your log and check to see if you're still logging, glad to see you've picked it back up again. Crazy volume as always, congrats on the deadlift PR, 4 plates is coming up!

 

[NoFatChicks91]

Yeah, things had been very busy so I had been posting my logs once a week. I haven't cut back on the workouts though. Thanks for stopping by man glad to see you are still here for the ride. I'm still in on your log as well. You're kickin ass!

 

[Buildingup24]

Dude I thoght u weren't logging cuz u had your surgery.
When is that btw?

 

[NoFatChicks91]

No haha, I'm just getting slammed with school work and drama with girls. I haven't missed a single workout though, just have been putting all the week's logs in on the weekends.

Surgery is in Mid December haha.

 

[NoFatChicks91]

Had one monster of an arm workout Monday! I can't remember when I was last this sore!

Barbell Curl : 100 x 3/ 100 x 3 / 100 x 3
Bench Press: 155 x 5 / 155 x 5 / 165 x 5 / 170 x 5 / 170 x 3 / 165 x 5

Giant Set composed of 2 exercises. Both exercises are 8-10 reps, but a drop set is performed immediately after failure once for each exercise. This lit my arms on fire like never before

3 Sets
Kettlebell Curl: 25 lbs x 8-10 reps Dropset 15 lbs 8 - 10 / 25 lbs x 8-10 reps Dropset 15 lbs 8 - 10 / 25 lbs x 8-10 reps Dropset 15 lbs 8 - 10
Hammer Curl : 22.5 x 8- 10 Dropset 17.5 x 8-10 / 22.5 x 8- 10 Dropset 17.5 x 8-10 / 22.5 x 8- 10 Dropset 17.5 x 8-10

Seated Barbell Curl: 75 x 6 / 65 x 10 / 65 x 8 / 65 x 8

Superset
High Cable Curl: 17 x 10 / 17 x 8 / 17 x 8
Dumbell Curl: 25 x 8 / 20 x 8 / 20 x 8

2 or 3 sets of Cross body hammer curls

Giant set
Tricep Extention: 57.5 x 8-10 Dropset 42.5 x 8-10 / 57.5 x 8-10 Dropset 42.5 x 8-10 / 57.5 x 8-10 Dropset 42.5 x 8-10
Overhead DB Extention: 45 x 8- 10 Dropset 35 x 8-10 / 45 x 8- 10 Dropset 35 x 8-10 / 45 x 8- 10 Dropset 35 x 8-10

L Extentions: 15 x 6 / 12.5 x 8 / 12.5 x 8 / 10 x 10

Superset
Close Grip Bench: 115 x 8-10 / 115 x 8-10 / 115 x 8-10
Skullcrusher: 50 x 8-10 / 45 x 8-10 / 45 x 8 - 10

Abs

30 mins cardio

 

[NoFatChicks91]

Nothin beats supersetting lat flys with shoulder presses to tear those shoulders up. I was also doin delt cable fly drop sets. My entire shoulder region was sore almost all week.

Power Clean: 135 x 5 / 145 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 140 x 5 / 140 x 5
OHP: 95 x 8 / 90 x 8 / 85 x 7 / 75 x 8 / 75 x 8 / 75 x8 / 65 x 8 dropset
Hammer Strength Shoulder Press: 90 x 7 / 83 x 8 / 83 x 8 / 76 x 8 / 76 x 8 / 64 x 8 dropset

Superset
Arnold Press: 30 x 8 / 30 x 8 / 30 x 8 / 25 x 8 / 25 x 8
DB Lateral Fly: 20 x 10 / 20 x 10 / 20 x 8 / 17.5 x 8 / 17.5 x 8

Alt. Standing Front Raise: 25 x 5 / 17.5 x 8 / 15 x 10 / 15 x 10
Seated DB Press: 30 x 8 x 8 x 8

Cable Crossovers (High, medium, low) 6 sets on each, 7 lbs then dropset to 3. So 18 sets total

Rear Delt Fly Machine: 115 x 8 dropset `100 x 8 dropset 85 x 8 dropset 70 x 8
Face Pull: 42.5 x 8 / 42.5 x 8 / 42.5 x 8 / 32.5 x 8

Superset
Upright Row: 60 x 8 / 60 x 8 / 60 x 8 / 60 x 8 / 60 x 8
Dumbell ShrugL 55 x 10 / 55 x 10 / 55 x 8 / 55 x 8 / 55 x 8

Cable Upright row: 52.5 x 8 / 42.5 x 8 / 40 x 8
Barbell Shrug Behind back: 160 x 8 / 150 x 8 / 150 x 8 / 150 x 8

30 mins cardio

 

[NoFatChicks91]

Wednesday, back

Strict Pullups: 7 / 4 / 2 / 2
Bent over row: 115 x 5 / 115 x 5 / 115 x 5 / 115 x 5 / 115 x 5
Reverse Bent over Row: 115 x 5 / 125 x 5 / 115 x 5 / 115 x 5 / 115 x 5
T Bar row: 50 x 10 / 50 x 10 / 75 x 5 / 100 x 1 / 75 x 5

Lat Pulldowns
130 x 8 dropset 110 x 8-10
120 x 10 dropset 100 x 8 dropset 80 x 8
120 x 8 dropset 100 x 8 dropset 80 x 8 dropset 70 x 10

Hammer grip lat pulldowns
130 x 8 dropset 110 x 8-10
120 x 8 dropset 100 x 8 dropset 80 x 10
120 x 8 dropset 100 x 8 dropset 80 x 8 dropset 70 x 8

Giant Set: 3 sets
Lat pushdowns 8-10 reps
Dumbell Rows 8- 10 reps
Incline Row 8 - 10 reps

OUCH

Seated Cable Row: 85 x 8 / 70 x 10 / 70 x 10 / 70 x 8
Lat Pulldown: 90 x 10 / 80 x 12 / 80 x 10 / 80 x 10

abs

40 mins cardio

 

[NoFatChicks91]

Heavy leg day

Squats : 225 x 3 / 245 x 3/ 245 x 3 / 240 x 3 / 240 x 3 / 255 x 1 and a failed 260 attempt
Deadlift: 315 x 3 / 350 x 3 / 355 x 3 / 355 x 3 / 360 x 3 / 355 x 3 / 350 x 3
12 inch Box Squat: 135 x 5 / 155 x 5 / 155 x 5 / 155 x 5 / 155 x5 / 155 x5
Front Squat: 155 x 3 / 155 x 3 / 160 x 3 / 155 x 3 / 155 x 3
Stiff Leg Deads: 270 x 5 / 265 x 5 / 265 x 5 / 260 x 5/ 260 x 4
Hack Squat: 220 x 5 / 220 x 5 / 200 x5 / 200 x 5 / 200 x 5

30 mins cardio

 

[NoFatChicks91]

Friday was mostly chest with some other shit thrown in.

New PR on bench press: 215 lbs

Barbell row: 115 x 5 / 115 x 5 / 120 x 5/ 125 x 5 /115 x 5
Bench Press: worked up to 215 x 1
Dumbell Bench: 70 x 5/ 70 x 5 / 70 x 5 /. 65 x 5 / 65 x 5
Incline DB Press: 65 x 5 / 60 x 5 / 55 x 5 / 55 x 5 / 55 x 5
DB Decline Press: 55 x 6/ 55 x5 / 55 x5 / 55 x5 / 55x5
Reverse Barbell Row: 125 x 5/ 125 x5 / 125 x5 / 125 x 5 / 125 x5
Seated Dumbell Press: 50 x 5 / 50 x 5/ 45 x 5/ 45 x 5 / 45 x 5
Machine Pec Flys: 145 x 8 / 140 x 8 / 130 x 8 / 130 x 8 / 115 x 10

abs

40 mins cardio

 

[NoFatChicks91]

Came in Saturday after partying all night and I texted this girl in between a set and said I could swear I smelled alcohol in my sweat My partner showed up later and made some comment like dude I smell beer on one of us.

Hahaha.

I've really bumped up my cardio lately and I've lost a good 3-4 lbs of fat but still weigh in arounmd 189-190

I have an 8 pack now

Still eatin big though, and feel like my muscles are still gettin bigger, but I'm definately looking more ripped from the cardio.

Squats: 135 x 12 / 185 x 10 / 185 x 8 / 185 x 8 / 185 x 8 / 185 x 8
Deadlift: 225 x 12 / 275 x8 / 275 x 8 / 275 x 8 / 275 x 8

40 mins cardio