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06-19-2006, 04:26 PM
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sunday, june 18th
arms/forearms
i already pre decided i would down the weight to concentrate on form since my arms are not progressing in strength as well as my other body parts. today i started my new job as a concrete pourer and ill tell you what i was bagged.. but ill ahve to get used to working out tired so ill get over it. Barbell Curl 70x12 70x8 70x7 Standing Alternate DB Curls 40x8 40x6 40x6 Incline Curl 30x10 30x8 30x7 Hammer Curl 40x9 40x7 40x6 4 sets reverse curls supersetted with Wrist Curls and then my ab routine. coudnt have been more tired my energy was wrose then being hungover and my lifts really suffered.. im lucky it was on my most unimportant day (biceps).
__________________
-brody 
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06-19-2006, 04:32 PM
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monday, june 19th
Chest/Tris
went to the gym for chest for a change, and to see what i could do with higher weight without messing around with changeable dumbells. Didnt count the reps but they were between 4-7 reps for flat and incline dumbells and 7-10 for hammer strength, with 8-12 for tricep exercises. Dumbell Press; 4 sets of 85 pounders.(4-7 reps) Incline Dumbell Press; 4 sets of 75 pounders.(4-7 reps) Hammer Strength Machine; 4 sets of 4 plates (8-12 reps) Tricep Dips; 4 sets of bodyweight to failure. Cable Pulldowns; 1.120lbs 2.130lbs 3.140lbs 4.150lbs. (8-12 reps) fairly good energy (8.5/10), felt good with the increase of 5's on flat and incline.. but ill stay at 85's for a while.
__________________
-brody
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06-21-2006, 12:22 AM
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june 20th
legs/delts
squats 1. 180lbs 2. 180lbs 3. 270lbs 4. 270lbs 5. 320lbs leg press 6 plates 6 plates 8 plates 8 plates leg extension 150lbs 150lbs ham curl 100lbs 100lbs shoulder press(med rep) 55's 55's 55's 60's side laterals(high rep) 15's 15's 15's 20's machine laterals(high rep) 115lbs 115lbs seated calf raise 90lbs 140lbs standing calf raise (machine) 500lbs 500lbs played 2 hours of high intensity floor hockey in the gym after.. so fun havent played any form of hockey since march. energy was 8.5/10 and now i have untill thursday off.
__________________
-brody
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06-25-2006, 04:00 PM
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thursday
back/traps
Deadlift 210x12 230x9 250x7 260x6 270x5 Bent-Over Row 120x7 120x6 120x6 Barbell T-Bars 135x7 135x6 135x6 2 sets of Pullups to failure Upright Rows 80x10 80x9 80x8 80x8 Shrugs 135x16 135x13 135x13 good energy (8.5/10). i increased reps on most sets (stoked). have untill sunday off.
__________________
-brody
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06-25-2006, 04:05 PM
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Sunday, June 25th
Barbell Curls
70x12 70x9 70x7 Standing Alternating Dumbell Curls 40'sx9 40'sx7 40'sx6 Incline Dumbell Curl 30'sx11 30'sx10 30'sx8 Hammer Curls 40'sx7 40'sx6 40'sx6 Reverse Curls Super-Setted with Wrist Curls, 4 sets each. My ab routine. Pretty tired today, really concentrated on form. energy(6.5/10). im going to leave the weight down on my biceps for a few more weeks untill i get my form back, then ill go back up.
__________________
-brody
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06-26-2006, 04:25 PM
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June 26th
Chest/Tris
DB Press 80'sx8 80'sx6 80'sx5 80'sx4 Inline DB Press 70'sx7 70'sx6 70'sx5 70'sx5 Flat DB Flies 60'sx8 60'sx7 60'sx6 60'sx5 French Press 30'sx14 30'sx13 30'sx13 30'sx12 Bench Dips (bodyweight 25-30s rest) x22 x15 x11 x11 good energy (8.5/10) most sets went up in reps, next week ill add weight tot he french presses. and keep the weight of the dumbells on chest excersices the same for a few more weeks.
__________________
-brody
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06-27-2006, 03:38 PM
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june 27th
legs/delts
squats 1. 180lbs 2. 180lbs 3. 270lbs 4. 270lbs 5. 320lbs leg press 6 plates 6 plates 8 plates 8 plates leg extension 150lbs 150lbs ham curl 100lbs 100lbs shoulder press(med rep) 55's 55's 55's 60's side laterals(high rep) 20's 20's 20's 20's bent over laterals(mid rep) 15lbs 15lbs 15lbs seated calf raise 90lbs 140lbs standing calf raise (machine) 500lbs 500lbs decent workout (8/10). could have got more sleep last night but couldnt.
__________________
-brody
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06-29-2006, 05:17 PM
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june 29th
back/traps
Deadlift Warmup - 210x12 230x10 250x8 260x7 270x6 Bent-Over Row 120x8 120x7 120x7 Barbell T-Bars 135x8 135x6 135x6 2 sets of Pullups to failure Upright Rows 80x11 80x10 80x9 80x8 Shrugs 135x20 135x15 135x14 i improved every set by one rep except 3. funny part is i was hungover from pre-grad party last night haha. energy(6/10).
__________________
-brody
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06-29-2006, 06:18 PM
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lol Way to go recovering from that pre-grad party..lol been there...not that long ago actually. I was class of '05 so you know
 Just make sure you drink a significant amount of water before/during/after drinking and take some Vitamin C in the next day also! (OJ, apple juice, etc.) What supps. are you using right now? The basics I assume?
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07-02-2006, 02:42 PM
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Quote:
__________________
-brody
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07-02-2006, 02:48 PM
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sunday, july 2nd
so im comming off my grad weekend bender and im still tired, but ill work through it. i actually added some reps on some sets, even after the bender. haha.
Barbell Curl 70x12 70x10 70x8 Standing Alternate DB Curls 40x10 40x7 40x7 Incline Curl 30x11 30x10 30x8 Hammer Curl 40x8 40x7 40x7 4 sets reverse curls supersetted with Wrist Curls and then my ab routine. like i explained, it was grad weekend i was a little tired still today. (motivation/energy= 6/10). im looking forward to blasting my chest tommorow.
__________________
-brody
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07-03-2006, 04:45 PM
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july 3rd
Chest/Tris
i dont know what my problem was but i was very lathargic today and i couldnt get much going. it was probably the worst chest wokrout in months i only improved one or two sets. terrible. DB Press 80'sx8 80'sx6 80'sx5 80'sx4 Inline DB Press 70'sx8 70'sx6 70'sx5 70'sx5 Flat DB Flies 60'sx9 60'sx7 60'sx6 60'sx6 French Press 40'sx8 40'sx7 40'sx7 40'sx7 Bench Dips (bodyweight 25-30s rest) 4 sets to failure (didnt count) well that concludes the worst workout ever, very disappointed. i dont know why im so tired but i think ti has to do with grad weekend parties. but whatever ill make it up next chest/tris day. energy/motivation=5/10.
__________________
-brody
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07-06-2006, 09:21 PM
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july 4th
legs/delts
squats 1. 180lbs 2. 180lbs 3. 270lbs 4. 320lbs 5. 360lbs leg press 6 plates 6 plates 8 plates 8 plates leg extension 150lbs 150lbs ham curl 100lbs 100lbs shoulder press(med rep) 55's 55's 55's 60's side laterals(high rep) 30's 30's 30's front laterals(mid rep) 20lbs 20lbs seated calf raise 90lbs 140lbs standing calf raise (machine) 500lbs 500lbs energy (9/10) after yesturdays bad workout i came out pumped up and i had a good workout.
__________________
-brody
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07-06-2006, 09:27 PM
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july 6th
started my new job in concrete yesturday. ****in hard work and i was bagged yesturday and i didnt know if id be able to go after another day of wheel barrellin concrete. but today i had something to prove to myself.. if i was going to be a pussy about it i should just quit wokring out and i should give it all i have no matter how tired i am. and i did come out like i had something to prove.
back/traps Deadlift Warmup - 210x12 230x11 250x9 260x8 270x6 Bent-Over Row 120x9 120x8 120x7 Barbell T-Bars 155x8 155x8 155x7 Upright Rows 90x10 90x8 90x8 90x8 Shrugs 135x21 135x20 135x18 Light Standing DB Curls 30x13 (30 second rest) 30x9 ab routine energy=5/10 motivation 10/10. suprised at what i could do when i was this tired, i jsut got pissed off at myself for thinking i couldnt workout anymore. next week my lifts are going to be increased in weight.
__________________
-brody Last edited by kovalaybolt17; 07-07-2006 at 04:44 PM.
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07-07-2006, 06:06 AM
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Quote:
Quote:
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07-07-2006, 04:42 PM
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i know man i love that. just like "i only did that 6 reps last time, i could hit 7 easy" then you do it and your just like **** ya. haha. but good luck in youre training to buddy.
__________________
-brody
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07-10-2006, 01:24 PM
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july 8th
so ive had to make some changes so i can always put my best effort in while working my full time grueling job at the same time. god i cannot wait untill the end oif the summer when i go to college, i hate this grunt work. ive gone from a my usuall split to cutting a full day off and here is what i have.
saturday - chest/arms/abs sunday - quads/hams/ calves/delts mon-off tuesday-off wedenesday or thursday-back/traps/abs (whichever day i have the most evergy) and a couple times i month i guess when i decide to party ill have to move my workouts accordinly and plan ahead. so today was chest/arms DB Press 85'sx8 85'sx8 90'sx3 incline db press 75'sx8 75'sx6 75'sx5 flat barbell (havent done this in a while, numbers were poor due to form) 205x3 185x4 185x3 Cable Cross Overs 60'sx12 x9 x9 Arms (decided to try a 20-30s rest between sets to try something new, amazing pumps) 4 sets of Dips until failure (tris) french press 40sx11 40sx9 skull crushers 75x7 75x7 BB Curl 70x10 x6 x5 Hammer Bar Curls 70x6 x5 x5 DB standing cul 35s x 10 x7 x5 energy8.5/10 motivation 8/10. pretty decent workout.
__________________
-brody
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07-10-2006, 01:29 PM
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july 9th
legs/delts
squats 1. 180lbs 2. 270lbs 3. 320lbs 4. 360lbs 5. 360lbs leg press 2 plates 4 plates 6 plates 8 plates leg extension 150lbs 150lbs ham curl 100lbs 100lbs shoulder press(med rep) 55's 55's 60's 60's side laterals(high rep) 30's 30's superset with 25's last set front laterals(mid rep) 20lbs 20lbs superset with 15s last set reverse butterflies 15lbs 15lbs supersetted with 10lbs seated calf raise 90lbs 140lbs standing calf raise (machine) 500lbs 500lbs energy (8/10) not to bad of a workout, didnt improve on to much.
__________________
-brody
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07-12-2006, 07:19 PM
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