ExRx.net

Deads
225x?
315x6ish
365x5
2x5 @ 405
4x405

Should have gotten the last rep, I'm a pus.

DB Rows
105x12
115x12
125x10

Pullsdown
3pps x 8
4pps x 8
4pps +10 x 6

Curls for da girls

a "grande" coffee with one shot of expresso & one 200mg Caffeine pill is enough to let you do deads with ULTRA DOMS!!!!

God I'm zooming right now.

Squats
bar x a ton
95 x 10
135 x 10
185 x 10
God This is way too close to cardio for my liking
225 x 8
275 x 5
315 x 4
315 x 1

Still have some decent discomfort in my leg & Trap but it's slowly getting better.

Leg Extensions (unilateral)
80x6
90x6
100x6

Standing Leg curls (unilateral)
70x8
85x8
100x8


Leg Press (unilateral)
1pps +25 x 6
2pps x 6
2pps +25 x 3

I'm such a pansy.

Deads
225x8
315x6
365x3
405x2
455x1
505x0 (Got to above knee, couldn't lockout)
505x0 (Same)
455x1

Shrugs
455x10
475x8
505x4

DB Rows
105x15
120x8
125x12

Pulldowns, plate loaded
4pps x 8
4pps+10 x 6
4pps+25 x 6

Curls 4 da girlz

I WILL deadlift 505 by months end. I have about 600mg of Caffeine rushing through me right now (One pill, one coffee & one shot of expresso.) If it takes 800mg I will do it.

My diet was a bit light today, but that is no excuse.

I will get 505, I will, and soon.

DB press
30 x a lot
40 x 12
50 x 10
60 x 8
70 x 2

Lat Raises
25,30,35 x 8

Reverse Pec Deck
5,7,8 x 10

curls
CGBP
curls
pushdowns

Squats
bar x brazillion
95 x 2 brazillion
135 x 10
185 x 8
225 x 8
275 x 6
315 x 5 (Felt surprisingly light.)
345 x 1 (I officially have the biggest squat I've seen at my gym)
365 x 0 (This was not going back up at all, it never stopped going down.)

BTW all you volume junkies out there are total freaks. Anything over 8 reps is torture.

SLDL
225 x 8
255 x 8

My straps broke... Kinda sucks because I was right by that store today too.

Extensions
130 x 8
150 x 8
190 x 8

Calf raises...


I will start around 190 next time

Leg Press (Sled not pivot like normal)
2 plates x 6 per leg
4 plates x 2 per leg
4 plates x 20 both legs

BB Bench
bar x quite a few
95 x 15ish
135 x 10
185 x 6
225 x 3

DB incline
60x8
70x6
75x4

Plate loaded dip
6 plates x 10
6 plates + 2 tens x 6
6 plates +30lbs x 4

Cable flies
2 x 18
5 x 10
6 x 7

I think I'm forgetting something here.

Oh yeah... "Dieting" ie: eating less calories for the next two weeks because I'm sort of freaking out about fat gain, STINKS!

I'm so hungry and tired.

It's late & I'm starving. My Trap has been aggravated all day.

I've easily gotten 200g of Protein, but low carb, and moderate fat.

I am going to eat like a mule tomorrow, fuel up on a Full Throttle & at least 200mg if not 400mg of straight caffeine, and try to pull 505lbs around roughly 6pm.

Gonna try and get it on tape too.

Deadlift
225x6ish
315x3
405x1
505x0
505x0
455x2
505x1

Got it on Video too. Suppose I could email it to people, not looking to put it on youtube.

Shrugs
405x15
455x12
505x8

DB rows
110x15
120x12
125x8

Plate loaded pulldown
4ppsx8
4pps+25x6
3ppsx8

I was smoked, just drove home.

I am beyond pumped about 505. It just really is a sexy number...

DB press
30x12
40x12
50x10
60x8
70x3

DB lat raise
25x8
30x8
25x9

DB Rear delt raise
20x10

I don't like these, I have to use such a small ROM to avoid my traps from completely taking over

Machine Lat raise
140x8
150x8
160x8

(Not 100% sure on lbs numbers, but close enough.)

C Curl (EZ bar)
2tensx10
2quartersx8
2qrts+5'sx8

Skullcrushers
40x8
60x8
70x5

Cable curls
11x10
12x8
13x4

Pushdowns
130x8
145x6
155x3.25

Squats
barx12ish
95x8
135x8
185x8
225x6
275x6
315x3
315x1

I'm still pretty beat up from Friday. My PC is wasted right now.

SLDL
225x8
245x7
265x6

These were torture. Good Lawd

Leg Extensions
130x12
145x10
175x8

Calf raises
175x8
190x8
205x6

I'm nervous doing these again with my leg finally feeling better, but can't be a pansy forever.

Leg Press
2 plates x 6 (each leg)
4 plates x 8 (bilateral)
6 plates x 8 (bi)
8 plates x 6 (bi)

I've pulled the trigger and going to buy the $50 gatoraid Biotest sells. I've read a lot of people talking about how awesome surge workout fuel is, so I decided to treat myself with the money I'm saving from not smoking. I have a feeling the Spike I'm getting is going to be better, but my wife is gonna go apeshit when she see's the spike, ha ha.

BB Bench
barxbrazillion
95x10
135x10
185x6

DB Bench
100x2
90x6

Incline DB
65x8
70x5
75x5 (had a spot, wouldn't have gotten all these without the little help he gave me.)

It was a guy I hadn't seen in awhile. Paid me a nice complement. Christ I probably have gained 35lbs since he last saw me.

Plate loaded dips
270x8
300x5
320x1

Flys, Cable
4x10
6x8
7x7

First workout with Surge Workout Fuel. Used 10oz even though suggested size is 20oz. (At $50 a tub, I'll see if I get results with 10oz first.)

I'm not going to lie, I expected much more, but then again I expected too much.

I feel much more clear headed, and like I'm capable of doing cardio right now, and that is a first. I blazed through that workout with very short rest periods. My muscles feel worked, but I feel like I could have done more volume, not necessarily more weight. (I feel that at this point I respond to low volume and heavy weight well, not trying to fix what isn't broken.)

It may be placebo. Lets wait until heavy back day and see what's up.

I'll be at my mothers the rest of the week. Not sure if I'm going to lift at the awesome dungeon again, or with my buddy at his fitness center. Depending on that I will either try spike or the surge again. (I'm getting really excited about mixing the two though and beating myself into the ground with deads in a couple weeks.)

I give it a 4 on taste scale, but I think it's something you can grow to love. Way sweet after taste.

Dead
225 x 8
315 x 8
365 x 6

Rack pulls just above knee
405 x 8
455 x 8
495 x 8

Good lawd.

Db row
120 x 12
130 x 8
140 x 6

Typing on my phone. At my mom's house.

Spike is really no different than normal caffeine pills. Not really worth the extra money for them in my opinion.

Hang clean
bar x a few
95 x 8
135 x 8
155 x 6
175 x 5

Push press
135 x 5
135 x 5
155 x 2 (maybe 3 can't remember)

Seated DB press
55 x 8
65 x 6
75 x 3

I remember saying to myself as I pushed that third rep up "I'm going to %^$%ing type "x3" god damn it." Ha ha, it worked

Lat raises
20 x 10
25 x 8
30 x 8

Rear delt raises
15 x 8
20 x 8
25 x 8

BB curl
65 x 10
85 x 6
105 x .5
65 x 5

CGBP
95 x billion
135 x 10
185 x 4 (I had 5 maybe 6, I need to just ask for a spot or fail and stop being a puss.)

Cable curl
12x8
13x6
14x.5

Pushdown
130x10
145x8
160x6

First workout with Spike & Surge WOF mixed. I like it. This might be worth the money after all. Every couple of months just get a tub and 32 tabs of spike and murder yourself in the gym for 30 workouts. Used 1 tab and 15ml's of surge. I think I'll stick to 10ml outside of leg days. Just seems like more than I need, because I don't get a lot of water in with the 15ml.

Jury is honestly still out, but I liked the Surge & Spike much more than just Spike alone. Lets wait and see what my gains are like at the end of the tub.

I'm still at lower cals too. This sucks BTW. I hate being hungry now that I have been eating the way I have been up until the last 14 days or so...

Squats
bar x quite a few
95 x 10
135 x 10
185 x 10
225 x 8
275 x 6
2x5 @ 315

Leg extensions
115 x 10
150 x 10
170 x 10
190 x 8
210 x 5

That was that.

I got out of work late today. I was up until 1am doing a paper last night, and my back was so pumped after the second set of 315 I could barely walk. I called it a day, and look forward to rest tomorrow.