Supr@'s Log

[Supr@]

Originally Posted by Matt58

FAT ASS

LOL.. im so smart i went to the gym and went right to the BBQ so i was extra hungry

[theara]

Originally Posted by Supr@

LOL.. im so smart i went to the gym and went right to the BBQ so i was extra hungry

i had ice cream right after my workout

my workout partner owns a ice cream shop and we stopped by for some. He sells deli sandwiches also but his mom would kill us if we pigged out

[Supr@]

Originally Posted by theara

i had ice cream right after my workout

my workout partner owns a ice cream shop and we stopped by for some. He sells deli sandwiches also but his mom would kill us if we pigged out

haha it'll be funny if his mom sees all the deli meat disappear

funny thing @ the bbq was we had those carny dunk tanks and our supervisors were the people that sat in em.. what a great way to relieve both the anger on the ****ty workout and them for being pricks

[Supr@]

Heavy pull/ light legs

Rack deads (sumo): wu.. 315 x 5 365 x 5 405 x 4 430 x 2 x 3

BB rows (yates): 185 x 8 225 x 6 245 x 6, 7

Pull ups: BW x 8 +25 x 6 +30 x 5 x 3

Standing DB con. curl: 35 x 12 45 x 12 x 2

Squats: wu.. 185 x 10 205 x 10 225 x 10, 8

BB lunges: 95 x 15 105 x 15

Pull thru: 80 x 12 130 x 12 x 3 (went nice and slow, really felt my hammys)

calve work..

Abductor: 2 x failure
Adductor: 2 x failure

[Supr@]

Light push/ forearms/ abs

DB incline: wu.. 65 x 10 75 x 10, 8, 8

DB flat: 65 x 10 75 x 7 70 x 8 x 2

Arnold press: 45 x 7, 8 40 x 9, 8

Plate raise: x 20

Seated db rear delt raises: 35 x 20

Skulls (floor): 80 x 10 105 x 5 (damn thought i could get more) 95 x 8, 6 85 x 8(drop set)

forearm/ab work..

Okay workout, kept the rest period under 2mins for every set

[Supr@]

am cardio

45min on treadmill

weighted in @ 171 1/4

[Supr@]

Heavy legs/ light pull

Front squat: wu.. 245 x 6 250 x 4 x 2 250 x 3 265 x 1 255 x 1 235 x 4, 3

SLDL: 185 x 14 225 x 10 245 x 8 x 3

Leg press (1 leg): 2p x 10 2p+10 x 10

4 sets of 21's calves

Abductor: 2 x failure
Adductor: 2 x failure

T-bar row: wu.. 4p+25 x 10 5p x 9, 8 x 2

Lat pull down (|--|): 140 x 10 150 x 9, 8

DB row (left arm only): 80 x 20 x 2

Standing machine preacher: ?? x 14, 8, 12 (squeezed those mother f*ckers)

Hypers: BW x 12 +35 x 10 x 3

BB Shrugs: 225 x 10 x 3 (holy back pump)

Decent workout..

[Matt58]

Seems like your workouts take a long time to complete. How long would you say its taking you to complete a workout?

[Supr@]

Originally Posted by Matt58

Seems like your workouts take a long time to complete. How long would you say its taking you to complete a workout?

Heavy push: 1.5h
legs/pull(both): 2h usually
light push: 1-1.25h

[Supr@]

am cardio
45min on tread.. lower the incline to 4

[Supr@]

Heavy push/ abs

Flat BB: wu.. 205 x 5 210 x 4 210 x 4+1a 215 x 4 215 x 2+2a 195 x 3 (drop set)

Incline DB: 75 x 5 80 x 4 x 3

Standing shoulder press: 115 x 6 125 x 4, 5, 4

DB side lat.: 35 x 20

Decline CGBP: 165 x 6 185 x 5 x 3

Rope pull down: ?? x 20, 10

ab work..

[theara]

Originally Posted by Supr@

Heavy push/ abs

Flat BB: wu.. 205 x 5 210 x 4 210 x 4+1a 215 x 4 215 x 2+2a 195 x 3 (drop set)

Incline DB: 75 x 5 80 x 4 x 3

Standing shoulder press: 115 x 6 125 x 4, 5, 4

DB side lat.: 35 x 20

Decline CGBP: 165 x 6 185 x 5 x 3

Rope pull down: ?? x 20, 10

ab work..

how's your grip on the bench? regular/wide (index finger on rings)

[Supr@]

Originally Posted by theara

how's your grip on the bench? regular/wide (index finger on rings)

middle finger on the ring.. i used to do pinky on the ring

with index finger i have trouble racking it.. but that was probably cause i set the bar too high

[Supr@]

Heavy pull/light legs

Sumo deadlift: wu.. 275 x 1 315 x 1 335 x 1 355 x 1 370 x 0 360 x 0( couldn't f*cken lock) 335 x 2 x 2 335 x 1 315 x 3

Yate rows: 185 x 8 225 x 5 (felt sloppy) 205 x 7 215 x 7

Pull ups: BW x 8 +30 x 5 x 2, 4 BW x 3 (dropset)

Standing con. curl: 35 x 12 45 x 10 x 2

Squat: 185 x 10 205 x 10 225 x 10 x 2

Lunges: 105 x 15 110 x 15 (almost fell down @ the end lol)

Pull thru: 130 x 14 140 x 12 x 2

DC style Standing calve raises: ?? x 15

Abductor: 2 x failure
Adductor: 2 x failure

First time doing DC calve raises holy crap my calves were burning like hell after the set

[Supr@]

Light push/ forearms/ abs

DB Incline: wu.. 75 x 12, 9, 8 70 x 9

DB Flat: 70 x 9 75 x 8 x 2 70 x 9

Pec deck: ?? x 15

Arnold press: 45 x 9, 7 x 2 40 x 8

Plate raise: x 20

Seated rear delt raise: 40 x 15

Skulls (on floor): 80 x 10 100 x 8 x 2 , 6 90 x 6 (drop set)

Dip: BW x 10

Forearm/ab work..

Pretty good workout considering i still felt a little sick after drinking wayy to much on friday night.. thats what i get for being a dumbass

[Supr@]

am cardio
45mins on treadmill

[Supr@]

Heavy Legs/ light pull

Front squat: wu.. 255 x 2, 3 260 x 2 x 3 240 x 4, 3 225 x 6

SLDL: 185 x 10 225 x 10 245 x 9 x 2

Leg press (1 leg): 2p+10 x 10 x 2

4 sets of 21's

Abductor: 2 x failure
Adductor: 2 x failure

Seated cable row: wu.. 190 x 12 210 x 10 x 3

DB rows: 80 x 20 100 x 12 x 3 (+1 extra set for left arm)

Standing Machine preacher: ?? x 16, 10, 14

BB shrugs: 225 x 12 x 3

Hypers: BW x 12 +35 x 11 x 3

Bar kept slipping off for some reason just wouldn't stick.. Decided not to use straps for my back work today.. Decent workout

[Supr@]

am cardio

45min on treadmill..

wrist is acting up again but this time its the right one.. not sure if ill be able to do my push workout tmr

[Weee]

Originally Posted by Supr@

am cardio

45min on treadmill..

wrist is acting up again but this time its the right one.. not sure if ill be able to do my push workout tmr

When do your wrists hurt? maybe you should invest in some sort of wrist wraps for support if it's on pressing type movements. Injuries suck!

[Supr@]

It started hurting yesterday while i was doing my front squats, i had to wear my wraps most of the workout