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PostPosted: Fri Jul 11, 2008 8:58 pm 
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7/11/08 - legs

Barbell Squat -- used a bench to sit down on and then bring the weight back up, to control my depth

95 x 12 x 1
135 x 10 x 1
185 x 10 x 1
225 x 8 x 1

Barbell Hack Squat

135 x 12 x 1
185 x 8 x 2

Dumbbell Squat

40 x 12 x 1
60 x 10 x 2

Standing Calf Raises

160 x 30 x 2
200 x 30 x 1

Arnold Dumbbell Press

25 x 12 x 1
40 x 10 x 3

Front Dumbbell Raises

15 x 10 x 2
25 x 10 x 1

Side Dumbbell Raises

15 x 10 x 2
20 x 8 x 1 -- this still feels really heavy and hard to control, but I did decent on it.

No cardio today, did about 6 miles on my bike riding around. Always have to raise my seat up a bit when I do legs, to keep from killing my quads hehe. Note that my hamstrings were burning like hell from the low weight stiff legged deads from yesterday. I knew when I did them I wasn't planning properly. Guess it happens.


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PostPosted: Sun Jul 13, 2008 4:38 pm 
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7/13/08 Chest/triceps

changed things up today, made sure to thoroughly stretch using a doorway stretch to ensure no cramps in the chest again.

Bench - Dumbbells - Flat

40 x 12 x 1
50 x 10 x 1
65 x 10 x 1
80 x 7 x 1 - failed going to 8 and almost dropped it haha. great chest workout so far though, i had tons of energy

Bench - Dumbbells - Incline

40 x 12 x 1
55 x 10 x 1
65 x 10 x 1
65 x 8 x 1

Flys - Dumbbell - flat

40 x 10 x 1
55 x 10 x 2

Dumbbell Pullovers

55 x 10 x 1
65 x 10 x 2

Tricep Press

180 x 10 x 1
200 x 10 x 2

Cable Tricep Pulldown

60 x 10 x 1
75 x 10 x 1
75 x 7 x 1

Skullcrushers - had a cool bar that held weights that really made these easy to do

65 x 10 x 2
65 x 8 x 1

Biked for like 10 minutes on the bike, also biked to work today, so I didn't make cardio as big of a deal. I'm trying to ease that back for a period to attempt to build some strength.


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PostPosted: Tue Jul 15, 2008 11:06 am 
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7/14/08 back/bi

bent rows

115 x 12 x 1
135 x 10 x 2
155 x 10 x 2
175 x 8 x 1

deadlifts - used no wraps to work on grip a bit more

135 x 12 x 1
205 x 10 x 3

close grip pulldowns

75 x 12 x 1
125 x 10 x 1
132.5 x 10 x 2

cable rows

125 x 10 x 1
132.5 x 10 x 1
150 x 10 x 1

barbell curls

45 x 12 x 1
75 x 10 x 3

barbell cheat curls

115 x 1 x 10

prone incline curls

20 x 10 x 1
30 x 10 x 2

again, biked like 6 miles on the bike, sticking off of hiit for now to build up strength. I powered through this in about 40 minutes, so I felt really good about it.


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PostPosted: Tue Jul 15, 2008 5:52 pm 
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7/15/08 -- legs/shoulders

box squats -- brought it lower today, these were really really hard :)

95 x 12 x 1
135 x 10 x 1
185 x 10 x 1
225 x 8 x 2

stiff legged deads

95 x 12 x 1
165 x 10 x 2

arnold presses

30 x 12 x 1
45 x 10 x 2
55 x 4 x 1 - these were really hard to balance overhead

upright row

45 x 12 x 1
65 x 10 x 1
85 x 10 x 2

front raises

10 x 12 x 1
15 x 10 x 2
20 x 8 x 2

side raises

10 x 12 x 1
15 x 10 x 2

inclined situps

30/25/20

biked around again, no cardio in the gym, tryin to get stronger still. squats felt great on the legs, but really had to dig deep after about 6 reps on squats @ 225


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PostPosted: Wed Jul 16, 2008 11:56 pm 
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7/16/08 - chest/tri volume

db flat press

30 x 15 x 1
65 x 10 x 1
80 x 8 x 1

bb flat press

135 x 12 x 2
155 x 8 x 2

db flat flys

40 x 10 x 2
50 x 10 x 2

close grip bb bench

95 x 10 x 2 -- warmup tris, chest is spent hardcore from the flys, had to stop this excursion.

skullcrushers

45 x 12 x 1
65 x 10 x 2
85 x 8 x 1

db tri extensions

15 x 10 x 2
15 x 8 x 1 -- left side holding me back again, had to keep the left side exhausted first then right side.


cardio - ran a good 5 minutes warmup then did some hiit on the elliptical for 24 minutes. dont know why, just felt like i had the energy to even though my chest was in an exhausted state. i keep eating a banana after working out + my creatine/glucose drink, dont know if its working but im trying to stay constant with it.


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PostPosted: Thu Jul 17, 2008 10:16 pm 
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7/17/08

bent rows

95 x 12 x 1
135 x 10 x 3
155 x 8 x 2

palm out close grip pulldowns

50 x 15 x 1
100 x 10 x 1
132.5 x 8 x 2
132.5 x 6 x 1

cable rows

50 x 12 x 1
100 x 10 x 2
125 x 10 x 1

barbell curls

45 x 12 x 1
75 x 10 x 3

barbell cheat curls

115 x 5 x 1

dumbbell prone curls

25 x 10 x 2
35 x 8 x 1

in and out quick, normally would give myself more rest, but I am trying to set up well for a long weekend of work, where I won't have time to get into the gym til monday.


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PostPosted: Mon Jul 21, 2008 11:35 pm 
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7/21/08 chest

bench - flat barbell

135 x 12 x 1
165 x 10 x 1
175 x 6 x 1
185 x 5 x 1
195 x 2 x 1

hammer press - inclined

185 x 12 x 1
225 x 12 x 1
275 x 10 x 1
315 x 6 x 1

a little odd with the sets here, havent done it in awhile, strengths up a bit.

flys - flat dumbbell

45 x 10 x 3
50 x 10 x 1

cable pulldowns

50 x 12 x 1
65 x 10 x 2
80 x 8 x 2

tricep extensions - dumbbell

15 x 10 x 2
20 x 10 x 2

inclined situps

30/25/10 - leg extensor or whatever it is at the top got sore fast here

did some hiit for about 15 minutes, though I changed how I did it and made my rest periods higher intensity now as well, a bit harder now.

also biked like 8 miles in the morning.

great start back into lifting again this week

note: started cycle of clenbuterol - day 1 dose: 60mcg


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PostPosted: Tue Jul 22, 2008 8:32 pm 
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Rested today.

Logging 80mcg of Clen.

Notes: Didn't have any problems in the morning, but a bit of a stomach ache in the afternoon and a few small cramps in the legs. I really beat my chest up yesterday, and the triceps are sore as well, rare for me. Drinking alot of water to prevent further cramping.


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PostPosted: Wed Jul 23, 2008 6:01 pm 
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7/23/08 back/bi

bent row

135 x 12 x 1
155 x 10 x 1
185 x 6 x 1
135 x 12 x 1

cable pulldown close grip

100 x 12 x 1
125 x 10 x 1
132.5 x 10 x 1

standing dumbbell row

40 x 12 x 1
60 x 10 x 1
80 x 8 x 1
90 x 6 x 1

cable row - normally would do this before, but there was some guy sitting on the thing resting.......... . ...... .. . .. note me being annoyed

100 x 12 x 1
132.5 x 10 x 1
132.5 x 8 x 1

barbell curl

45 x 12 x 1
65 x 10 x 1
75 x 10 x 2

cheat curl

115 x 1 x 8

prone incline curl

25 x 10 x 2
30 x 10 x 1

hammer curl

35 x 10 x 1 - arm was dead, stopped here


100mcg clenbuterol, drank a glass of chocolate milk in honor of you guys on the nutrition board ;)


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PostPosted: Fri Jul 25, 2008 5:42 pm 
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7/25/08 legs/shoulders

squat

135x12x1
205x10x1
225x8x1
185x10x1

-- note: right glute was acting up, so I stopped it again. I was getting ready to go up today too, kinda disappointing. Really getting better at these, pushing through them strong.

deadlift

135x12x1
185x10x1
225x6x1 -- forgot grips, wouldve liked to go higher, this is the first time ive done deadlifts and squats on same day.

arnold press

30x12x1
40x10x2
50x8x1

would've liked to do more, but was with a friend and pushed this out in about 45 minutes. my legs are on fire, inner thighs are killing me haha. im starting to like squatting.


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PostPosted: Tue Jul 29, 2008 11:40 pm 
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7/29/08

flat bench dumbbell

45x12x1
65x10x1
80x8x1 -- drop down to 55x10x1 immediately


incline hammer press

90x12x1
180x10x1
180x7x1

flat bench dumbbell flys

45x10x2
50x10x1 immediately drop down to 40x8x1

tricep cable pulldown

50 x 12 x 1
65 x 10 x 1
80 x 8 x 1
95 x 6 x 1 drop down to 55x10x1 immediately

tricep extension dumbbell

20x10x2
25x8x1
30x7x1

tricep press

120x12x1
160x10x2


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PostPosted: Mon Jan 05, 2009 1:39 pm 
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hmmm... havent been on here in awhile. rest assured i still lift 3-4 days a week, just haven't been logging it like i should. i am sitting in sort of a rut, i DID bench 225 about a month and a half ago, which was a huge goal for me, but sadly I had to eat myself to it. strength progression has kind of halted as of lately, so I have decided after over a year back lifting, to change to a program, and stick to it as a new years resolution.

http://www.t-nation.com/free_online_art ... e_training

CT usually seems to know what hes talking about. I've decided to stick to that. It sounds like a great combination of strength and size exercises. Anyways just giving everyone a heads up that I'm back to logging on here and trying to participate as much as possible.


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PostPosted: Mon Jan 05, 2009 10:34 pm 
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1/5/08

Bench - Flat

190x5 / 35x5 fly
185x5 / 35x5 fly
175x3 / 35x5 fly
135x5 / 35x5 fly
135x4 / 35x5 fly

failed and came close a couple times, rest period of no more than 2 minutes, slow tempo (6-1-2) on the flys.

Bench - Incline

135x5 / 25x5 fly - dropped weight here, my chest was on fire
50lb (DB INCLINE)x5 / 25x5 fly
50lb db / 25x5 fly
40lb db / 25x5 fly
40lb db / 25x5 fly

switched from barbell to dumbbell. it was just easier to progress immediately to the flys afterwards. slow tempo again on the flys (6-1-2)

Lat Pulldowns - Wide Grip

125x5 / 40lb db lawnmower
125x5 / 40lb db lawnmower
150x5 / 50lb db lawnmower - note: wasnt sure about my strength on this one, so i was kind of gauging it here. it was REALLY nice to move to back after all the chest work, like i had a renewed strength.
135x5 / 50lb db lawnmower
135x5 / 50lb db lawnmower

Bent Row

135x5 / 75lb cable row
135x5 / 75lb cable row
135x5 / 75lb cable row
115x5 / 75lb cable row
115x5 / 75lb cable row

walked ten minutes to relax a bit after the workout. I was soaked, though it felt great to do something new. It was a bit weird figuring out the weights on some of these, and there are definitely some weights I am going to go up in next time I do this workout. Anyways, first (A) workout complete :) Funny thing is, as I'm typing this, I am still completely tight in my upper body. A little soreness in my left shoulder from all of the work.

a side note: my new preworkout energy mix of 3 tabs basic cuts and 3 tabs geranamine kicks ass. enough said.


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PostPosted: Tue Jan 06, 2009 5:09 pm 
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ok -- fv(k this workout right in the ass. sorry, i dont know if i can swear here or not, but thats how i feel haha. great workout but it was the toughest thing ive ever done in the gym


front squat / leg press

115x5 / 225x5
115x5 / 225x5
135x5 / 315x5 -- i dont do these often enough, so im getting a feel, and i felt really good at this point about upping the weight and intensity.
135x5 / 315x5
135x5 / 225x5 -- lowered weight, form was falling apart at 315

1 leg back extension / leg curl

okay so these things are tough, how are you supposed to do these without squishin your boys? and it hurt my quad having pressure on it, and it was all full from the previous sets.

both legs x 5 / 100x5
both legs x 5 / 120x5
one leg x 5 (both legs alternating) / 120x5
one leg x 5 (alternating) / 120x5
one leg x 5 (alternating) / 90x5 (form was falling apart)

oh and i sure as hell couldnt do a 6 second curl, i need to work on this one next leg day.

this is where things got REALLY rough

sumo deadlift / romanian deadlift

225x5 / 135x5
225x5 / 135x5
225x5 / 135x5 -- grip fell apart here, and i thought i was going to hurl.
185x5 / 135x5 -- stopped after this. i couldnt get the last set in, i thought about going to 135x5 / 135x5 but i couldnt breathe.

abs were supposed to happen. nope. almost threw up a few times, glad i only had 3 basic cuts pills and 3 geranamine along with some cheap bulk arginine for fun. anything more and it wouldve been on the gym floor. if anyone could give me tips on those 1 legged back extensions, it would be appreciated!


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PostPosted: Thu Jan 08, 2009 7:02 pm 
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1/08/09

arms

barbell curl / dumbbell curl (6 sec rep)

95x5 / 20x5
95x5 / 20x5
85x5 / 15x5
85x5 / 15x5
65x5 / 15x5

preacher curl / hammer curl (6sec rep)

50x5 / 15x5
50x5 / 15x5
50x5 / 15x5
50x5 / 15x5
40x5 / 15x5

dips / decline tricep ext.

5 / 20x5
5 / 20x5
5 / 25x5
5 / 25x5
4 / 25x5

flat tricep ext / cable pushdown

20x5 / 50x5
20x5 / 50x5
20x5 / 50x5
20x5 / 50x5
20x5 / 45x5


abs -

flat plank - 30sec x 3
side plank (each side) - 15sec x 3
leg raises - 15x3


another painful workout. my biceps were crying by the end of the workout. i did find myself working faster and faster. like my recovery time was improving. dips suck. preworkout took 3 basic cuts and 3 geranamine 25mg. i cannot say enough about geranamine, and its cheap (like 200 for 14$). has to be taken with a caffeine pill, but otherwise, its money. post workout i had 55g protein, 60g waxy maize carbs. its one of the few times during the day i actually eat carbs.


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