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12-31-2006, 04:47 PM
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december 31st
legs
went to the outdoor rink and played hockey before i went to the gym... had a good game goin couldnt say no. leg press 10 plates 14 plates 20 plates 22 plates x 3...pr squats 225 225 275 315x4.. shouldve done squats first. sldl (burnout) 225 225 leg extensions 195 195 seated calf raises 4 plates 4 plates standing machine calf raises 500 500 energy 8/10. pretty good workout. im going to go get ****ed up again in a couple hours... what can i say? its the holidays, i'll recover.
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-brody 
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01-04-2007, 03:41 PM
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january 3rd
back/shoulders/traps.. im going to get my split back togetehr when i find out my work schedule.
deads 135 225 315 405 455 bb rows 155 under 155 over 155 under tbar rows 4 plates 4 plates 4 plates high isolateral rows 4 plates 6 plates chinups failure failure seated db press 80s 85s 90s 95sx3... woooo PR plate raises 45lbs 45lbs 45lbs side laterals burnt out wiht power partials 25s 25s 25s reverse pec dec flies 10th slab 11th slab 11th slab upright rows 70lbs 70lbs 70lbs 70lbs supersetted with db shrugs 80s 80s 80s 80s energy 8.5/10.. not a bad workout at all.. pretty long tho. i had to do 2 workouts in one since i had a 13 hour shift yesturday and i had hockey practice after. tommorow im going to sit down and try and juggle nights shifts, day shifts, sleep time, workout time and hockey time for this month.
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-brody
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01-04-2007, 03:47 PM
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january 4th
gun show
preacher curls 90lbs 110lbs 110lbs hammer bar curls 100lbs 100lbs 100lbs alternating db curls 50s 50s 50s skull crushers 100lbs 120lbs 120lbs cg bench ( about 4-5 inches apart this time) 155 185 185 weighted dips (straight up and down for tris) +45x5 +45x5 +45x5 drop set..bodyweightx5 energy 7/10. kind of a lazy workout.. im on days off so i pretty mcuh jsut laid around till i went to the gym.
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-brody
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01-04-2007, 11:07 PM
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ya so i figured out when i will be working out for the entire month... so no more confusion. looks like i mgiht have to quit hockey, i dont know though man its been a part of me for so long. gotta grow up sometime i guess.
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-brody
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01-06-2007, 06:14 PM
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january 6th
chest/abs
bb bench 135 225 275 275x4 295x3.. help from spotter on the last one. incline db press 95s 100s 105sx4 help on last one. hammer strength bench 186lbs 236lbs 236lbs flies 50s 50s 50s for abs i did.. crunches, side crunches (left and right), bicycle kicks, heel touches, laying leg raises, reverse crunches, weighted leg raises, situps on decline bench with medicine ball, and oblique db pull (80lbs)... all one set. energy 8/10. im kinda bummed... played my last competitive hockey game last night, had to quit do to school and practicum hours. i might play some rec league hopefully but it wont be the same.
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-brody
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01-07-2007, 03:09 PM
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haha thanks jlo
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-brody
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01-07-2007, 03:14 PM
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january 7th
legs
squats 135 225 275 315 365x3 almost died on the last one. hack squats 360lbs 360lbs 450lbsx5 450lbsx4 sldl (burnout) 225 225 leg extensions 195lbs 195lbs seated calf raises 180lbs 180lbs machine standing calf raise 500lbs 500lbs energy 8/10. not bad workout.. almost died with the 3 rep on 365.. i kind of buckled forward.. scary ****.. lol luckily i got it up out of fear.
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-brody Last edited by kovalaybolt17; 01-08-2007 at 08:41 PM.
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01-08-2007, 08:45 PM
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january 8th
shoulders
seated db press 80s 85s 90s 95sx5 plate raises 45lbs 45lbs 45lbs side laterals 30s 30s 30s reverse pec dec flies 10th 11th 12th slab energy 6/10. got picked up for work at 5:30am.. dropped off at 8:00pm.. so i was pretty tired for this workout.. after the db presses i pretty much just banged out the rest of the sets so i could come home and rest. good workout tho.. i think the seated db presses improved.
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-brody
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01-10-2007, 12:38 PM
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todays back workout is doubtful due to a snow storm last night.. hopefully by tonight they have the roads clear or ill have to do back and arms tommorow
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-brody
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01-11-2007, 03:43 PM
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january 11th
back/bis/tris/traps.. probably the longest workout ever.. the gym was closed due to road conditions yesturday. feeling sick but i got through it.
deads 135 225 315x8 405x2 455 tbar rows 3 plates 4 plates 4 plates + 25lbs x 4 bb rows 185 under 185 over 185 under high isolateral rows 6 plates 6 plates overgrip chins failure failure preacher curls 120lbsx5 120lbsx5 120lbsx3 hammer bar curls 100lbs 100lbs 100lbs bb curls 80lbs 80lbs 80lbs skull crushers 100lbs 120lbs 120lbs cg bench 135lbs 155lbs 185lbsx6 weighted dips +45 +45 +45 dropset bodyweight upright rows 80lbs 80lbs 80lbs 80lbs shrugs db 80s 80s 80s 80s energy 7/10. not bad energy but i was pretty sick, couldnt breathe through my nose. believe it or not i finnished the workout in under an hour and a half.. i pretty much took no rest on arms or traps.. supersetted bis/tris and upright rows and shrugs. hate when the ****en gym is closed. i go on shift tommorow so ill do chest either tommorow or saturday.
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-brody
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01-12-2007, 09:02 PM
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january 12th
chest
db press 85s 105s 115sx5 120sx1..little tired form the last set should have rested a little more. incline press bb 185 225x6 225x4 hammer strength burn out 186lbs 186lbs 186lbs cable x's burnout 70s 70s 80s energy..7/10. not to bad for working a 14 hour shift then getting a couple PRs.. **** ya. 
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-brody
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01-15-2007, 04:53 PM
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january 15th
legs/shoulders
squats 135 225 275 315 365 hack squats 8 plates 8 plates 10 plates 10 plates sldl 225 225 315x3 leg extensions 195lbs 195lbs calf raises seated 4 plates 4 plates standing machine claf raises 500 500 shoulders seated db press 80s 85s 90s 95s bb military 185 185 2 sets plate raises 2 sets side laterals (20lbs) 2 sets reverse pec dec flies (11th,12th slab) energy 8/10. good energy, decided to work legs today instead of yesturday so id have more time. im on days off now so its all good.
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-brody
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01-16-2007, 08:55 AM
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Dude, I don't see any hip/groin work on here. That is probably your weakness in your deads and why you stopped progressing.
You might want to consider doing sumos for a while (they hit the hips harder) and doing abductor/adductor twice a week to bring the hips up to par.
__________________
The Resident Training Log Ballbuster.
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01-16-2007, 01:06 PM
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thanks ill look into some hip/groin excersises to throw in on leg days... see how she goes. i was kind of looking forward to trying rack deads tommorow so maybe ill try sumos the following week. but thanks jlo.
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-brody
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01-16-2007, 05:41 PM
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january 16th
triceps/abs/cardio.. just taking some volume off tommorow since i have to go after work.
skulls (time to go heavier) 90lbs 110lbs 110lbs cg bench (can go heavier) 185 185 185 weighted dips +45 +45 +45 crunches, right side crunches, left side crunches, bicycle kicks, heel feels, leg raises, reverse crunches, core work, medicine ball behind head decline situps (6kg), oblique pulls (70lbs) did some hiit cardio.. i ****en hate cardio. energy 8/10.. pretty girly workout session but im just trying to take some volume away from tommorow.
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-brody
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01-18-2007, 05:06 AM
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january 17th
back day
rack deads (1st time doing these, hit a plateau on conventional) 225 315 405 495x3 545 bb rows 185 under 185 over 185 under tbar rows 4 plates 4 plates 4 plates +25lbs bodyweight chinups overgrip failure undergrip failure overgrip failure undergrip failure preacher curls 90lbs 110lbsx5 110lbsx4 hammer bar curls (went a little lighter) 80lbs 80lbs 80lbs cable curls (high rep) 50s 60s 70s upright rows (70lbs) supersetted w/ shrugs 135lbs 4 sets each. energy 6/10. good workout but i was tired form work. i had a **** of a pump in my biceps though, probably the biggest ive had.
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-brody
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01-19-2007, 09:04 PM
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january 19th
chest day
well i woke up this morning with my pillow on the floor and my head hanging over the side of the bed. talk about i kink in the neck... i couldnt move my neck all day... literally when id cough there would be shooting pains in my neck, but i decided to go to the gym and it was a battle just driving there... im not even going to post the workout because it is embarrasing (only went to 225 on bench and 85s on incline db for reps) i just couldnt push it like i normally do, i didnt realize how much your neck has to do with pressing. i finnished up the workout and left disappointed.
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-brody
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01-20-2007, 08:01 PM
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january 20th
legs - neck still sore as **** so i didnt do bb squats but i had a good workout.
hack squats 360lbs 360lbs 450lbs 450lbs leg press 12 plates 16 plates 20 plates 22 plates x5.. pretty dizzy PR sldl 225 225 315 leg extensions 195lbs 210lbs seated calf raises 180lbs 230lbsx6..PR standing calf raise (machine) 500 500 abducter and inducter work for jlo... 2 sets of 50lbs on each leg for abductors and for inducters i also did 2 sets for each leg. warmed up and cooled down on the stationary bike energy 8/10. not bad workout.. a few prs.. even though my neck was to sore for regular bb squats i had a decent workout.
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-brody
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