ExRx.net

SLDL
135 08 reps
205 06
255 05
255 05
255 05

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
090 08 reps
110 08
120 08
130 06

Shrugs
185 15 reps
225 15

Curls (EZ)
085 08 reps
095 08
105 07
095 08

Notes: Start 4:26/5:20 Finish----Metallica-Death Magnetic----Amazing that with poor diet, poor sleep, and 3 days off that I made some pretty good progress today. I hit 8 reps on all 4 sets of BOR's.....so the quest for a new dumbell begins. I dropped a warm up set on SLDL's.....not sure if I like it....but did manage to hit 5 reps on all 3 sets of 255....next workout will have 4 sets of 255. Curls were good today too....even though I dislike the ez curl bar....

Hope everyone had a great labor day weekend.....I spent it with bank girl in an out of town beach resort....eating and drinking too much.

Peace!

Squat
BW 08 reps
135 06
185 05
185 05
185 05
185 05

Calf Raise
205 15 reps
255 14

Bench Press
095 10 reps
135 07
185 05
185 05
185 05
185 04

Incline DB BP
50 08 reps
60 08
65 05

Lateral Raise
20 08 reps
20 07

Pushdown
70 08 reps
80 08
95 07

Notes: Start 4:52/5:51 Finish----STP-No.4----I'm happy. Next workout I will doing the stomach knot inducing 205 on squats...lol. I had some pretty good DOMS this afternoon in my traps and hamstrings.

Time to kill da lawn bugs.....

SLDL
135 08 reps
205 06
255 05
255 05
255 05
255 05

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
110 08
120 08
130 07

Shrugs
195 15 reps
235 12

Curls (EZ)
085 08 reps
095 08
105 07
095 08

Notes: Start 3:20/4:17 Finish----Metallica-Load----Major DOMS from a couple days ago.....just about everything sore to some extent......unreal. Nice workout today though......feels like I'm back in the game. Woot!

Oh, and I am seriously considering gloves for DL's....my callouses are big from my job, and feel like they are going to be torn off.

Squat
BW 06 reps
135 05
185 05
185 05
205 03
205 03
205 03

Calf Raise
215 15 reps
265 13

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
185 04

Military Press
095 08 reps
105 08
115 05

Lateral Raise
20 07 reps
20 05

Pushdowns
70 08 reps
80 08
95 07

Notes: Start 5:34/6:3? Finish----Metallica-Load----205 is back in my diet Felt great....but just couldn't get that 4th rep. And that last rep on BP is being stubborn as well. Lat raises were wimpy today.....maybe the military presses. Whatever.....good workout for me.....good stuff.

RDL
135 08 reps
205 07
255 05
255 05
255 05
275 05

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
110 08
120 08
130 07

Shrugs
195 15 reps
235 15

Curls (EZ)
085 08 reps
095 08
105 06
095 07

Notes: Start 3:59/4:50 Finish----Bush-Sixteen Stone----First off....this CD hasn't been played in over 10 yrs....it took me back to some super crazy times....crazy times meaning I'm lucky to be here crazy. No cover on the jewel case.....back of the CD wasn't even shiny due to finger prints and scratches....lol. I didn't clean it....thought maybe that would make it not play....ahahahaa. Good stuff.

My neighbors are probably wondering about me.....loud music coming out of garage.....clanking of plates.....occasional loud grunt......and now the yells of PR's......lol. I had no intention of going up on RDL (i am now marking my workouts this way instead of SLDL), but I figured what the hell, and nailed 275 with 5 reps! Unreal.....I was 10 feet tall when I dropped that bar.....what a rush. Never moved that much weight before. So the scream of "fv(k YEAH!" could probably be heard for a block or more.

I started using alternating grip on shrugs.....seems to help. And I am switching to a super curl bar next pull day. And I am going to Lowes to buy a section of pipe for DB rows tonight. Actually I am considering a BB BOR very soon too.....we'll see.

Not sure, but I think I am on a roll.....breaking into new territory. I am focused, eating, head is in a good place.....and making gains. I have felt strong the past week...

Squat
BW 06 reps
135 06
185 05
205 05
205 04
205 03
225 02

Calf Raise
225 15 reps
265 13

Bench Press
095 08 reps
135 06
185 05
185 05
185 05
185 05
205 02

Incline DB BP
50 08 reps
60 08
65 06

Lateral Raise
20 08 reps
20 07

Pushdowns
075 08 reps
085 08
100 06

Notes: Start 4:02/5:01 Finish----Bush-Sixteen Stone----I got cocky and tested 225 on squats....woot! And finally hit that last rep on BP....then tested 205....woot! Pushdowns hit the century mark.....woot! All good stuff. I may go get a nice steak and glass of wine to celebrate!

RDL
135 06 reps
205 05
255 05
255 05
275 04
275 01

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
115 08
125 08
135 06

Shrugs
205 15 reps
245 13

Curls (super)
085 08 reps
095 08
105 06
095 08

Notes: Start 4:52/5:45 Finish-----Metallica-Load----Would someone please make it stop f@*king raining already! If it rains tomorrow I'll have to go to a tanning bed.....I can't handle no sunlight this long. I had 2 gallons of coffee and 31 double shots of espresso and still no energy.....*sigh*

I have been moving some decent amount of material around a jobsite the past couple of days and my stats on RDL today show it. I should have kept it very very light today....275 was a bitch....and the last set?....well, it wasn't happening....lol. Did go up on weight a little on a couple things and changed bars for curls. That super curl bar really gives me a pump....jesus.

A little note on longer DB's....I went to Lowe's and looked at 3/4 in galv. pipe.....too skinny. There is a steel place here in town that fabricates stuff....I'm sure a short length of 1" round stock won't be too much.

Anyhow....TGIF....

Squat
BW 8 reps
135 05
185 05
205 05
205 04
205 04
225 01

Calf Raise
225 15 reps
265 14

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
185 05
205 02

Military Press
095 08 reps
105 08
115 06

Lateral Raise
20 07 reps
20 06

Pushdowns
075 08 reps
085 08
100 05

Notes: Start 3:58/4:58 Finish-----Bush-Sixteen Stone----Three days off due to a wrist injury at work. No way I could move weight on Friday, and gave it another day yesterday to heal a bit. All is well.....just some usual soreness from too much grouting.

I have to get my diet back in order. I seem too be putting on the pounds again....eating to many things that I like....pasta, wings, sandwiches, fries.....*sigh*. I have cut out the milk in my morning shake, and cut the oatmeal in half. All my shakes will have a half a serving of fruit now instead of a whole. And no more fries!!!

I don't think I will be squating 205 very long.....I'm playing with 225 already...and my reps for 205 are good. I will be doing more 205 on bench next workout....I've hit 5 reps of 185 two workouts now....time to make a move.

RDL
135 08 reps
205 05
255 05
255 05
255 05
255 05

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
115 08
125 08
135 08

Shrugs
215 15 reps
255 12

Curls (super)
085 08 reps
095 08
105 06
095 08

Notes: Start 4:12/5:??----Metallica-Death Magnetic----RDL's had me gasping for air at the end....hands on knees trying to catch my breath. Unreal. Workout had me exhausted.

Squat
BW 08 reps
135 06
185 05
205 05
205 05
205 04
225 02

Calf Raise
235 15
275 13

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
205 03
205 02

Incline DB BP
50 08 reps
60 08
65 08

Lateral Raise
20 08 reps
20 08

Pushdowns
075 08 reps
085 08
100 07

Notes: Start 4:06/5:10 Finish----Drowning Pool-Full Circle----Nice workout today.....feel stronger than ever and making progress. I had fries today.

RDL
135 08 reps
205 05
255 05
255 05
255 05
255 05

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
120 08
130 08
140 06

Shrugs
215 15 reps
255 13

Curls (super)
085 08 reps
095 08
105 06
095 07

Notes: Start 1:47/2:45 Finish-----Pantera-Vulgar Display of Power----Not much energy or motivation for todays workout.....even with two shots of espresso. I'm not used to working out this early, and maybe I didn't have enough to eat.

Squat
BW 08 reps
135 05
185 05
205 04
205 04
205 04
205 03

Calf Raise
235 15 reps
275 12

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
205 02
205 02

Military Press
095 08 reps
105 08
115 07

Pushdowns
75 08 reps
85 08

Notes: Start 3:13/4:?? Finish----Alice in Chains-??----Felt weak today. Almost fell forward on squats today.....actually used the safety bars for the first time....unreal. Didn't do lateral raises and didn't do the last set of pushdowns......bah.

RDL
135 08 reps
185 08
225 08
225 07
225 06

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
120 08
130 08
140 06

Shrugs
215 15 reps
255 13

Curls (super)
085 08 reps
095 08
105 07
095 08

Notes: Start 4:00/4:47 Finish----Alice in Chains-Dirt----I lowered weight on RDL and did more reps. I think I'm in a rut....haven't worked in a week.....and not much to look at in the near future.

Squat
BW 08 reps
135 06
185 05
205 05
205 04
205 04
225 02

Calf Raise
235 15 reps
275 13

Bench Press
095 10 reps
135 06
185 05
185 05
185 05
205 03
205 02

Incline DB BP
50 08 reps
60 08
70 05

Lateral Raise
20 08 reps
20 08

Pushdowns
075 08 reps
085 08
100 07

Notes: Start 4:05/5:04 Finish----Metallica-Death Magnetic----Nice workout today.....cooler weather makes the garage so much nicer. Feels like AC with the fan running....lol. I will alternate calf raises and lat raises like I do incline DB BP and military press. My calves seem to be getting larger and I just don't see the need to hit them every push workout. Lat raises are tough after military press so I will do them on incline DB BP days.....

RDL
135 08 reps
185 08
225 08
225 08
225 08

DB BOR
60 08 reps
70 08
80 08
80 08

Pulldowns
100 08 reps
120 08
130 08
140 08

Shrugs
215 15 reps
255 13

Curls (straight)
085 08 reps
095 08
105 08
095 08

Notes: Start 3:54/4:48 Finish----Metallica-Ride the Lightning----DL's for reps again.....and will be going up on most everything next pull day. Oh.... ....new toy added to the garage! Bought a rack today! I don't generally browse t-nations forums....but I did this morning and saw a post to check out craigslist....I did....and bought a nice rack for $100....Woohoo! Dude that sold it only lived 3 miles down the road....it was meant to be....lol. Anyhoo.....