Renegades Shut Up and Lift Log

[Renegade68]

OK - figure its time to start tracking this stuff somewhere other than my head.

Today was Chest & Tri's......had to cut tri workout short, had a meeting to get to.

CHEST

Flat Bench
135 x 10
225 x 10
275 x 6
295 x 3 - spotter helped on 3.
245 x 6
225 x 6

Incline DB
50 x 12
75 x 10
85 x 10
95 x 6

Cable Crossovers
35 x 10 x 4 sets

Dips/Pushups
10/10
6/10
5/10 - freaking sweating like a dog!

Rope pushdowns
60 x 20reps
70 x 15 reps
85 x 10
85 x 10

Kickbacks
25 x 10 x 3 sets

and done. I'll do some HIIT tonight at home.

So - overall, not a bad day. I did back/bi's a couple days ago, and won't lift tomorrow - I'm only lifting 3 days a week, unless I have some extra free time and then I work on whatever has been weakest of late, without overtraining anything.....hopefully.

As this goes - feel free to add comments, advise, whatever. I can always learn and improve my workouts. I'll start a cutting program with alot more cardio in about 2 weeks. Its about time since I've been bulking for 38 years. LOL.

[Renegade68]

HIIT on BIKE - 20 minutes. Must've sweated a gallon.

Biceps workout cause I had some time.

Seated DB curls - strict

10 x 45s
8 x 45s
8 x 45s
8 x 45s

Preacher Curls - BB

10 x 85
8 x 85
8 x 85
6 x 90

Standing Straight Bar

6 x 90 - 4 sets

Good pump, decent workout considering my w/o partner wasn't available.

[Renegade68]

LEGS/SHOULDERS - up at 4 am - in the gym by 5.

Did some body weight squats to loosen up - 3 sets of 25.

Squats

135 x 15
225 x 10
275 x 8
315 x 5
185 x 12

Leg Press/Calf Raises supersetted on same machine.

255 x 12/15
345 x 10/10
435 x 10/10
525 x 8/10
525 x 8/10

Ham Curls

90 x 10
110 x 10
110 x 10
130 x 8

Leg Ext

140 x 20
190 x 10
210 x 10
210 x 10

25 more body weight squats to stretch it all out - slow/deep.

Military Press - standing

95 x 15
115 x 10
135 x 8
145 x 8

Front raises - underhand grip

20 x 12
25 x 10
25 x 10
25 x 10

Sides

25 x 10
35 x 8
40 x 6
40 x 6

Face pulls w/rope

70 x 10
70 x 10 - busted bottom lip pulling too hard to face on 4th rep! What a moron.
85 x 8
85 x 8

[jlozan84]

Do you think your shoulders are recovered from Tuesday's benching to do them again on Thursday?

Nice leg work - careful going too heavy on leg extensions bro.

[Renegade68]

Thanks. For some reason, I've always been really strong on Leg Ext, its weird.

I'd have done shoulders tomorrow if possible, but can't due to work issues. My whole weekend is screwed starting tomorrow - so 3 days off. I'll probably run Saturday, but that's it.

Chest on next Monday.

[Renegade68]

Sunday night - Chest/Tri's

Incline Bench

135 x 15 - warmup
225 x 10
245 x 6 (x2)
205 x 10
135 x 25 rep out

Flat Bench

225 x 10
275 x 6
295 x 2 (x2)
185 x 13 rep out

DB Flyes

35 x 12 (x4)

Dips/Pushups - just bodyweight no rest at all.
10/10
9/10
6/9

Skull crushers/close grip press

70 x 10 (x3)
80 x 6

Bench dips - bodyweight plus spotter pushing down on shoulders for resistance.

4 sets of 12.

[Renegade68]

Tuesday - Legs/Shoulders

Hack Squats/calve raises (superset)

165 x 12/10
255 x 10/10
305 x 8/10
325 x 8/10

DB Lunges

40's x 10 (3 sets) ( I hate lunges - heart was racing, drenched in sweat)

Lying leg curls

105 x 10 (4 sets)

Front Squats

185 x 10 (3 sets)

Seated Military Shoulder presses

135 x 10
155 x 10
165 x 8
185 x 6

Face pulls

50 x 12
60 x 10
70 x 10 (2 sets)

Side DB raises

25 x 10 (2 sets)
30 x 7 (2 sets)

DB Shrugs

75 x 10
85 x 10
95 x 10
105 x 10

Farmers carry

60's - 2 laps around gym. WOW - gassed - grip, shoulders, tri's everything just worn out.

[Renegade68]

WEDNESDAY EVENING -

Bike ride - 1 hr, 9 min and 25 seconds. 18.7 miles around the back roads of Valrico. My long ride of the week. Really helped to loosen up the legs, hams and glutes which were sore from the lunges and hacks.

THURS MORNING -

BACK/BI's

Seated Rows.

120 x 12
140 x 10
160 x 10
200 x 8

Lat Pulldowns

185 x 10
205 x 10
225 x 10
225 x 8

T-Bar (supported)

105 x 10
115 x 10
130 x 10
130 x 10

Good Mornings (barbell)

45 x 15
65 x 12
65 x 12
65 x 12

DB Hammer curls

40 x 10
45 x 10
50 x 8
50 x 8

Barbell Preachers

65 x 12
85 x 10
95 x 8
105 x 6 (spotter help on 6)

Buddy curls....what a pump!

Used 60 x 10, 9, 8, 7, 6, 5

Finished up w/some ab work.

Skipped SLDLs today - will do tomorrow alone, so I can go slow and focus simply on form and power.

[Renegade68]

Friday -

Run - 2.2 miles - 19:26 (Fvck its humid out!)

SLDLs - did back yesterday, but pushed these back a day.

135 x 20 slow to warm up.
225 x 8
275 x 8
305 x 5 x 2sets
185 x 12 to finish

pull ups (I suck at these)

6, 4, 4, 3 - all unassisted.

stretching.....hit the torture rack contraption to stretch back, glutes, hams.

[Renegade68]

Monday - did not feel good this morning, but went to gym anyway. Never could get mentally focused. SH1T.

Flat Bench

135 x 15 warmup
225 x 8
275 x 4
275 x 4
225 x 8

Incline Bench

205 x 10
255 x 6
255 x 6
205 x 8
135 x 20

DIPS/Push-ups

10/10
8/10
7/10

Pec Dec

120 x 10 (3 sets)
130 x 10

Skull Krushers

75 x 10 (3 sets)

Showers.......broke a good sweat, but could just not totally get into it. Stomach feels like crap - think the blue cheese on my steak last night was bad. Blech.

Will do HIIT tonight.

[Renegade68]

Tues Night.

Ran - 2.3 miles.


Wed Morning

Ran - 2.2 miles.
70 push-ups
70 crunches

[ktinspired]

kodos to you on all the running.....I just cant bring myself to it. Especially outside right now...It is hella-hot out.

[Renegade68]

Wow - I haven't posted in this log for awhile.......

LEGS AT LUNCH:

SQUATS:
185 x 10
275 x 8
315 x 4
335 x 2
335 x 1.5.....ut-oh. Had to leave it at the bottom on the safety bar....****!
deloaded some weight down to 245.....got back under it.....
245 x 8
275 x 6 to finish.

HACK SQUATS

215 x 12
305 x 6 x 3 sets

SEATED CALF RAISES: plate wt...

115 x 15
205 x 10 x 2 sets

CALF RAISES ON HAMMER MACHINE: plate wt....

325 x 16 x 2 sets....BURNT

STANDING LEG CURLS - plate wt....

60 x 10
70 x 8 x 2 sets

HIIT - Eliptical. Level 10, 2 min warmup, 45 second intervals between 6 MPH and 11 MPH. - 1 min cooldown - 15 min total....

10 min in sauna (temp was 191 in there today - HOT)....

Done for today - might, might, mess around some at home tonight.

[BIG RICH]

on average how long are you in the gym with your workout routine?

[Renegade68]

Originally Posted by BIG RICH

on average how long are you in the gym with your workout routine?

My lifting routines take 50 min to 1 1/2 hrs depending on how heavy I'm going. Pull days take longer as I rest longer between DEADS.

Speaking of which....

Friday - PULL @ home - so limited to 300 lbs.

DEADS:

155 x 15 w/u
275 x 6 x 2 sets
300 x 4 x 4 sets

BB ROWS:

155 x 10 x 3 sets
185 x 6

EZ BAR CURL:

95 x 10 x 4 sets

BB CURLS:

115 x 6 x 2 sets
135 x 5 x 2 sets

UPRIGHT ROWS:

125 x 8 x 4 sets

took right at 65 minutes at home, but at gym would've been longer as I'd have gone heavier on deads. Plus I'd have added 2-4 more exercises.

[Renegade68]

SAT:

T-Mill

45 mins at 3.5 mph on 8 incline w/FLAK Vest on and 10s in each hand.

[jlozan84]

Originally Posted by Renegade68

SAT:

T-Mill

45 mins at 3.5 mph on 8 incline w/FLAK Vest on and 10s in each hand.

Hardcore dude! I love it.

You should go outside and run the hills with that flak jacket on - you'll look like Rocky.

[Renegade68]

Originally Posted by jlozan84

Hardcore dude! I love it.

You should go outside and run the hills with that flak jacket on - you'll look like Rocky.

LOL - yeah - its FL though - no hills to speak of. A couple slight inclines/declines - but not hills.

I get enough looks when I'm jumping rope in the driveway.....the ceiling in the garage isn't high enough.

[narcsarge]

Just a wee bit further south then you man! Gorgeous weather to run in this past weekend for Fl. What about strapping on the vest and running bleachers? (my only access to inclines other then the treadmill )

[Renegade68]

PUSH @ Lunch today. Just didn't feel strong today, and let it get into my head. Really need to get back on schedule with my w/o partner....should be next week.

BB BENCH:

155 x 15 w/u
245 x 6
245 x 6
255 x 5
255 x 4
255 x 3
225 x 8

BB INCLINE:

205 x 6 x 4 sets

SEATED MIL PRESS:

115 x 10
135 x 8
145 x 6 x 2 sets

LATERAL RAISES:

25s x 8 x 3 sets

FRONT RAISES:

25s x 8 x 3 sets

REAR FLYES (laid on incline bench, facing down, used DBs)

25s x 8 x 3 sets.....last set really, really sucked. Shoulders toasted.

SKULL CRUSHERS:

90 x 10.....ss w/presses x 10.....3 sets. TRIs already screaming.

DIPS:

BW x 5
BW x 5
BW x 3.736 - what a joke - I'm done.

HIIT on track for 11 minutes. Freakin HUMID like hell at noon with a 20 mph headwind on the straightaway while I'm trying to sprint. Anyway - did 5 laps total in just over 11 minutes by sprinting straights and fast walk/jogging corners.