Supr@'s Log

[Supr@]

Originally Posted by jlozan84

How did you like the wider grip?

Nice militaries.

thanks

wasn't too bad thought my weight would've drop a lot more. it was just harder getting the bar to sit back on the rack after my set. would've added another 10-15lbs but i couldn't find a spotter.

[jlozan84]

Originally Posted by Supr@

thanks

wasn't too bad thought my weight would've drop a lot more. it was just harder getting the bar to sit back on the rack after my set. would've added another 10-15lbs but i couldn't find a spotter.

I find it to be easier actually, because the ROM is shorter and it feels more natural for me.

[Supr@]

Originally Posted by jlozan84

I find it to be easier actually, because the ROM is shorter and it feels more natural for me.

yup i agree, the weight went up fairly easy. it just felt a little weird cause it was my first time trying, and i got a little worried when i tried to put the bar back on the rack but it got a little stuck

[Supr@]

Legs/Calves


Squats: 135 x 10 185 x 8 205 x 6 225 x 5 235 x 4 225 x 5 185 x 10 damn my legs are weak!

Leg press: 270 x 16 360 x 8 450 x 8 500 x 6

DB lunges: 25 x 10 30 x 10

SLDL: 135 x 12 185 x 12 205 x 12 225 x 10

Machine Calve rasies followed with bw calve raises on a 45 plate immediately after each set.

Still working on my squats, still trying to see if my form is correct.

[theara]

i finally got to read your log, nice log.
good to see another asian on the board. i'll be watching

[Supr@]

jan.2.07

Back/ab/bi

Deadlift: 135 x 10 225 x 8 285 x 6 315 x 3 345 x 1 345 x 1

BB row: 135 x 10 155 x 10 185 x 7 195 x 5

seated cable row: 170 x 10 200 x 10 230 x 7 180 x 10(drop set)

Ab work.

BB curl: 55 x 10 75 x 8 95 x 3 55 x 10(drop set)

Standing preacher curl: 20 x 8 25 x 7 30 x 6

standing concentration curl: 30 x 10 40 x 8 40 x 8

[Weee]

Originally Posted by Supr@

jan.2.07

Deadlift: 135 x 10 225 x 8 285 x 6 315 x 3 345 x 1 345 x 1

Good stuff, I thrive on competition so now it's my goal to catch up with you on deads

[Supr@]

Chest/calves/tri's

BB bench: 135 x 15 185 x 8 205 x 5 215 x 5(had a spotter) 185 x 5 still getting used to the wider grip.

Smith incline(not counting bar): 90 x 10 140 x 6 140 x 6 140 x 5

Bent Forward Cable Crossovers: 25 x 10 35 x 8 35 x 8

calve work..

Skull crushers/close grip: 55 x 10 65 x 10 75 x 8

French press: 60 x 10 80 x 7 80 x 7

Dips: BW x 2 to failure

Not really a good workout, wasnt really into and it seemed as some of my lifts has dropped due to the week off. This always happens

[Supr@]

jan.5.07

Legs/Ab

Squat: 135 x 10 185 x 8 205 x 6 225 x 5 235 x 3 185 x 12

DB Lunges: 25 x 10 30 x 10 30 x 10

Leg extentsion: 100 x 10 120 x 8 120 x 8

SLDL: 135 x 10 185 x 10 205 x 8 225 x 8

ab work..

My squat doesn't seem to be going up

[Supr@]

jan.6.07

Shoulders/traps/calves

BB Military press: 95 x 12 135 x 10 155 x 6 155 x 5 135 x 6

DB Press(slight incline): 40 x 12 60 x 8 60 x 8

Side lateral raise: 20 x 14 30 x 10 35 x 10

DB Rear Delt Raise: 40 x 12 55 x 8 55 x 8 55 x 8


BB shrugs: 135 x 10 225 x 10 285 x 6 225 x 8
Behind back bb shrugs: 225 x 10 225 x 10 225 x 10

Calve work..

[Supr@]

I'm just about done my bulking phase for now, i'll post some new pics in a week or two, hope this cutting phase turns out good

[Supr@]

Back/ab/bi

Deadlift: 135 x 10 225 x 8 275 x 6 315 x 3 345 x 1 355 x 1

BB rows: 135 x 10 155 x 8 185 x 6 155 x 8

Lat pull down: 100 x 12 130 x 10 160 x 8 180 x 6

t-bar(not including bar): 65 x 12 105 x 10 145 x 8

ab work..

DB curls(non-alternating): 25 x 10 35 x 10 45 x 5

Incline DB curls(alternating): 20 x 10 30 x 8 40 x 6

Standing DB preacher curl: 20 x 10 25 x 8 30 x 8



Not a bad work out switched a lot of exercises, and my DL is still increasing which is making me very very happy

[Supr@]

Chest/calves/tri's

DB Press: 45 x 10 60 x 10 75 x 9 90 x 5 90 x 5 90 x 5

Smith Incline(not including bar): 90 x 10 140 x 6 140 x 6 150 x 5

Bent Forward Cable Crossovers: 25 x 10 40 x 8

calve work..

Skull crushers/close grip to failure: 65 x 10 75 x 8 85 x 5

v-bar push down: 40 x 10 60 x 8 80 x 6 80 x 4

One arm cable extension: 35 x 10 35 x 10

[Supr@]

Legs/abs

Machine hack squat(not counting sled): 90 x 12 140 x 12 180 x 12 200 x 10 220 x 8 225 x 6

DB lunges: 25 x 10 30 x 10 30 x 10

Leg extension: 100 x 10 120 x 8 120 x 8

Leg press (feet positioned at the top): 3 plates x 12 3p/25 x 10 4p x 12 5 p x 10 5p x 10

ab work..

Really feeling my legs right now, overall pretty good workout

[Supr@]

shoudlers/traps/calves

DB press: 35 x 10 50 x 10 70 x 10 80 x 4 80 x 6

Machine press: 100 x 10 130 x 10 160 x 8

Side laterials: 20 x 10 30 x 10 40 x 8

Seated DB Rear Delt Raise: 35 x 10 45 x 8 45 x 10 45 x 10

Smith shrugs(not including bar): 90 x 16 180 x 10 270 x 10 290 x 8
Smith reverse shrugs: 180 x 10 230 x 10 230 x 10

calves work..

[Supr@]

back/ab/bi

Deadlift: 135 x 10 225 x 8 275 x 6 315 x 4 315 x 3

BB row: 135 x 10 155 x 8 185 x 6 185 x 6

Lat pull down: 120 x 10 150 x 10 180 x 7 190 x 6

T-bar row(not counting bar): 90 x 10 135 x 8 180 x 4 160 x 4


ab work..


Alternating DB curls: 30 x 10 40 x 10 50 x 8

Machine alternating curls: forgot the weight numbers, 3 sets. 10, 6, 8

[Supr@]

chest/calves/tri's


DB press: 40 x 10 60 x 10 80 x 8 80 x 8 90 x 5 90 x 5

BB Incline: 95 x 10 135 x 9 155 x 7 165 x 5 155 x 5 135 x 3(drop set)

DB flies: 40 x 9 40 x 9


calf work..


CG bench: 135 x 8 135 x 6 145 x 5 145 x 4

V-bar push down: 60 x 10 80 x 8 80 x 8 80 x 8

Bad work out, felt out of it

[Supr@]

Legs

Machine Hack squat(not counting sled): 90 x 10 140 x 12 180 x 12 230 x 8 250 x 6 250 x 6

Squat: 135 x 10 185 x 10 185 x 10 185 x 10

Leg extension: 100 x 10 120 x 8

SLDL: 135 x 10 185 x 10 185 x 10


Lower back was REALLY pumped after the first set of SLDL and i didn't feel like staying to do abs today.

[jlozan84]

You did 185x12 on the 5th - you only got 185x10 2 weeks later??