[n88tr]

Ty, Zack. It means a lot to me bro. Everyday I try to push a little harder then last, slowly but surely I am feeling, doing and looking better.

In half a year I'll start looking "good."

6-30, monday, triceps, cardio

3 scoops noxplode, 5 mins prior

tricep machine extensions
2x15 50 lbs

pushdowns
1x10 70 lbs
1x6 100 lbs
1x8 90 lbs
1x6 60 lbs

1-arm pushdowns
1x6 40 lbs, left arm
1x6 30 lbs, right arm
1x8 40 lbs, left arm
1x8 30 lbs, right arm

close-grip bench press
2x8 65 lbs
2x6 75 lbs

1-arm overhead extension
1x8 12 lbs, left arm
1x8 15 lbs, right arm
1x6 15 lbs, left arm
1x6 15 lbs, right arm
1x7 12 lbs, left arm
1x7 15 lbs, right arm

pushdowns
1x8 80 lbs
1x7 70 lbs
1x6 60 lbs
1x10 50 lbs

close-grip bench press
2x8 75 lbs
1x6 85 lbs
1x6 65 lbs

tricep machine extensions
1x12 60 lbs
1x10 50 lbs
1x9 40 lbs
1x8 46 lbs [getting close to failure]

pushdowns
3x6 70 lbs

1-arm pushdowns
1x6 30 lbs, left arm
1x6 30 lbs, right arm

post
" " same as last time

stretches

40 min bike LI

-- I didn't do abs but I will soon. Tomorrow is chest and bis. Next day is off.

[n88tr]

7-1, tuesday, bis and chest

5 min prior, 3 scoops noxplode

cable bench press
1x15 30 lbs
1x5 40 lbs
1x15 45 lbs
1x7 40 lbs

bench press
2x7 85 lbs
2x8 65 lbs

db bench press, flat
2x8 30 lbs

db bench press, incline
2x8 25 lbs

1-arm cable curls
2x8 40 lbs [1 set left arm, 1 set right arm]
4x8 30 lbs [2 sets left arm, 2 sets right arm]

preacher curl
1x8 45 lbs
3x8 35 lbs

concentration curls
4x10 20 lbs

pec deck
1x8 130 lbs
1x6 150 lbs
1x4 100 lbs [near failure]

post
" " same as last time

stretches

-- I got a crazy pump in my forearms doing the 1-arm cable curls, and in the middle of the preacher curls, my bis were swelling too. I didn't really expect to have a good workout, but it was great.

Tomorrow is completely off.

[n88tr]

Does it make any sense that after training my chest, my back hurts more? It does...

[chrispghmuscle]

Originally Posted by n88tr

Does it make any sense that after training my chest, my back hurts more? It does...

Yes your back plays a role in chest excersizes.. If your back hurts, start strenghtening it.

Heavy Deads, Squatting and Chest will build big for you..

Do them Deads..

[n88tr]

I see my PT on tues so i'll have him introduce them to me.

I specifically want my upper back to grow, are there any workouts specific to that area?

[ZackKnight]

most of ur upper back is taken up by ur trapezius, the other muscles would typically be your teres major, teres minor, rhomboid, and a couple other small ones.

[n88tr]

so i'm thinking shrugs, lat pulldowns, cable rows, 1-arm rows [and dead when i learn them on tuesday].

any other suggestions?

[chrispghmuscle]

Seated bent over shoulder raises. When you're doing seated rows, when you pull the cable up to your chest aim a little higher, this will place emphasis on your upper back.

Try it once and see how it feels days after. You will know if you targeted the area or not.

[n88tr]

I remember doing those in PT, they were really hard. I was struggling with 2 lb dbs.

[ZackKnight]

youtube yamagishi's back workout. he does this two armed dumbell row things that i've been doing. it puts great definition and mass on ur back

[n88tr]

I got those two videos. I'll see which one's which. Thanks.

7-3, thursday, lower

5 mins prior to workout, 3 scoops noxplode

leg extensions
2x20 60 lbs
2x15 60 lbs

hack squats
2x16 160 lbs
2x7 260 lbs

leg press
2x15 265 lbs
2x12 355 lbs

seated leg curl
2x15 80 lbs
2x12 90 lbs

leg extensions
1x7 300 lbs
1x10 250 lbs
1x6 200 lbs
1x7 130 lbs

leg press toe press
1x10 270 lbs [not enough energy for the whole stack]

leg press toe press, single leg
1x9 120 lbs, left leg
1x9 120 lbs, right leg
1x9 150 lbs, left leg
1x9 150 lbs, right leg

hack squat
1x12 140 lbs
1x7 140 lbs

seated calf raises
2x10 105 lbs
2x10 130 lbs

seated leg curl
2x10 100 lbs
2x8 120 lbs

leg extensions
2x10 100 lbs
2x10 120 lbs
2x10 130 lbs
2x10 140 lbs
2x8 150 lbs

Post
" " same as always

Stretches

-- I was contemplating 40 mins of bike cardio but i was wobbly going down the stair to the locker room, i was all rubber legs. I took no prisoners with the workout and did what i felt like and in the order i felt i could do the most good. I rotate my lower a lot, doing squats here, leg press there, leg exts, squats revisited, leg exts revisited, i get more energy to come back at a later date in the workout. I feel my lower straining hard so i'm not wasting my time, though i don't think the toe presses do me any good, i feel a lot more of my calf straining in the seated raises.

When i was taking my post i was seeing white... the intensity was really high and i didn't drink much water, about 1/4 of my blender bottle, about 250 ml. I kept the rest periods between sets short like i've been doing for about a few weeks now, 20-25 seconds max of rest.

After i drank my honey and shake, i went to take a piss and immediately i had to shit, and i had diarrhea. i was light headed and was close to throwing up but i managed to keep it down. Next time i'll take in more water, i think that's why i was seeing white and feeling a bit dizzy.

Tomorrow is July 4th and the Ymca is closed so the day after will be
Back, abs and cardio. I might work my forearms tomorrow; in the basement i have some weights my dad made for me with scrap metal. I temporarily misplaced my memory card for my digital camera, but i'll look for it so i can snap some shots of my custom weights, they're pretty neat looking. I was really depressed today but as always, my workout cheered me up.