[future]

Monday, April 16, 2007


Chest and biceps

Back into some power type training again. Sort of a mix of things.

1. Bench Press
135x15
225x5
315x1
405x3
405x3
405x3
Stripdown x failure

2. Incline Dumbell BP **rest pause**
120x8+2+1

3. Lying Cable Flyes on Swiss Ball
Strip x fail x 2

4. Vert BP superset with Dips
Stack/Bwt x 6/12
250/Bwt x 6/9
205/Bwt x 9/7

5. Dumbell Spider Curls
30x10
50x8
50x6
50x4

6. Straight Bar Curls
Strip x fail x 2

That's it. Weighed in at 257.

[future]

Tuesday, April 17, 2007


Squat Day

1. Squats
135x15
225x8
315x4
405x2 belt
495x1 belt
585x1 belt
705x7 belt/wraps !!PR
805x1 belt/wraps

705 drained me. That was rough but felt ok. Very awkward using knee wraps again but I have to give in to father time.

805 was a real problem. First, the weights started slipping as soon as I began my walk out. Right before that I pinched my hand because our squat rack is too narrow. So my hand was bleeding. The weights were sliding and my weight shifted to the right slightly tweaking my kneed and back just a tad. No swelling or anything but still pretty sore. Still I buried the weight.

My forearms touched the bottom supports on every rep.

[future]

off today...

[lil_big_junior]

nice weight...never tried any more than 600lbs squats...done it with & without wraps tho, lol

[wrestlingstalion]

yea pretty sick weights. neither of those are my strong suits the chest or squats. so im stoked reading this on both. sick nasty man

[future]

This was my best shoulder and tricep workout ever.

1. Smith Shoulder Press
135x20
225x8
315x3
365x1 PR easy!!!
385x0 :(
385x0
315x6

2. Lateral Raises **rest paused**
20x20
50x10+5+2

3. Cable Upright Rows superset with Dumbell front raises
stack/30 x 12/9
stack/30 x 10/8
stack/30 x 9/8

4. Decline Skullcrushers
85x20
125x10
195x3 PR!!!
175x8
175x5
125x12

5. Dips
Bwt+90 x 9
Bwt+45 x 12
Bwt x 12

[future]

Tuesday, April 24, 2007


Chest

Chest tonight:

1. Flat Bench
225x15
315x3
405x3
415x2
385x3 **elbows tucked
365x5 **elbows tucked
315x12 **elbows tucked

2. Incline Dumbell Press
120x9+2+1

Done. Wife was feeling sick so we left

[future]

Wednesday, April 25, 2007


Quads and calves:



Leg Press **hate this thing**
680x20
850x10
1340x5
1630x3 **stopped because of stinking hips again**

Hack Squat
sled x 20
290x20
500x20x2
1020x5
1020x3

Leg Ext **slow reps**
60x20x2

Calf Ext
170x failure x 5

Nothing special. Hips are pretty sore.

[future]

Tuesday, May 01, 2007


Biceps and triceps

Last night was a fairly good session.

1. Straight Bar Curls
95x12
115x3
155x4
135x5

2. Incline Dumbell Curls
25x12
55x3 **too heavy**
50x5

3. Spider Curls
60x4,5
30x20

4. Dips
Bwtx15
Bwt+180x4
Bwt+150x6

5. Pushdowns **very heavy with pulleys; who knows what it really weighs**
70x15
100x6
160x6
160x4

6. Dumbell Kickbacks **just trying different stuff for my bad elbow**
20x12
45x6
50x6
***The kickbacks were done to form failure. If I could do them without swinging then it was a good rep.***