ExRx.net

We were experiencing an internet outage here, so I was unable to post any logs, but we're back up now, so I should be able to update this.

didnt workout yesterday, duty first.

last workout was chest/tri day. don't recall exact weights in everything, but i do know my decline press. (this is my benchmark I am shooting for, when I was in my best shape, I repped 275ish). It should be noted that these wieghts are on a HammerStrength, not barbell.

When I started working out about 3-4 weeks ago, I was repping 160. As of yesterday, I am up to 230. So muscle memory is working in my favor.

Barbell bench press is kinda ticking me off, because I have no workout partner I can't go all out, so I'm currently at 155x9. If I had a partner, I'm sure I would be able to do an extra 10-15lbs, but I don't feel like dropping anything on my chest.

Everything else is moving up pretty good, I'm focusing a lot more on perfect form than I did in the past.

Alright, been not so good with updating this, but thats the way it goes. Today is my off day. Yesterday was back/bi's, day before was chest/tri's.

Here are the current stats:

Chest/Tri

Dumbell Bench Press: 75x8,x8,x10
Hammerstrength Decline Press: 300x7,x6,x5
Hammerstrength Incline Press: 200x8,x8,x8
Seated Flys: 105x10,x10,x12
Skullcrushers: 70x8,x8,x8
Arnold Press: 40x9, 9,x9
Tricep Pulldown w/Rope: 40x9,x9,x9

Back/Bi

Deadlift: 305x6,x5,x5
Bent Over Row: 110x7,x6,x5
Rear Lat Pulldown: 120x9,x9,x9
Front Angled Lat Raise: 20x11,x11,x11
Dumbell Rear Delt Row: 60x8,x8,x8
Upright Row: 70x9,x9,x9
Standing EZBar Curl: 70x9,x9,x9


My bench is starting to tick me off. I switched to dumbells about 2 1/2 weeks ago. Its not progressing like everything else, like my decline and incline. Maybe I shoulda stuck with barbell press, but as mentioned before, i had no spotter.

I also switched from using a bar for tricep pulldown, where I was repping about 70, to the rope, and did away with pullover in favor of skullcrushers. Switched doing 7's for my bi's to preacher curls and now to standing EZbar curls. The 7's just burned me out too much, and I wasn't seeing any progress, and the preachers didnt burn out my biceps as well as the standing curl does. Oh, and I went from front lat pulldowns to rear.

Just trying to keep it mixed up a bit. Next change will be to eliminate Hammerstrenght Incline in favor of dumbells (the HS hurts my shoulder), and changing my HS decline from strength to hypertrophy sets.


NO LEGS. I know. Im ashamed.

Body Comp: 5'8ish, 191. Less visible fat.

In the last 2 months put on about 12lbs. About to start a forced aerobic regimen, so I'll probably lose some wieght, hopefully fat. We'llsee.

so ive been a little under the weather lately. still got to the gym, but i kinda stalled out a little for a couple weeks. went yesterday, worked chest, tri's, had a good workout.


Dumbell Bench: 80x10,x10,x10
HS Decline: 295x7,x7x6 (readjusted position to better target insertion points)
Dumbell Incline: 65x8,x8,x8
Seated Flys: 120x10,x10,x12
Skullcrushers: 80x9,x9,x9
Shoulder Press: 50x10,x10,x10
Tricep Pulldown w/rope: 50x8,x8,x9

And finished off with barbell bench 225x3, just for fun.

Did back/bi's today. This is how it went.

Bent over Row: 125x8,x5,x5
Front Lat Pulldown: 140x9,x9,x9
Front Angled Lat Raise: 30x9,x9,x9
Dumbell Row: 65x9,x9,x9
High Pull: 90x8,x8,x8
Standing EZ bar Curl: 80x8,x8,x8

Yesterday was chest/tri, will post todays back/bi numbers later.

Barbell Bench: 205x8,x8,x8
Barbell Decline: 195x9,x9,x9
Dumbell Pullover: 75x10,x10,x10
Dumbell Shoulder Press: 55x10,x10,x10
Skullcrushers: 90x8,x8,x8
Dumbell Flys: 40x8,x8,x8
Dips: 3 sets muscle failure