ExRx.net

Exercise Prescription on the Net
It is currently Thu Oct 02, 2014 5:33 am

All times are UTC - 6 hours [ DST ]




Post new topic Reply to topic  [ 523 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6, 7 ... 35  Next
Author Message
 Post subject:
PostPosted: Tue Jan 13, 2009 9:08 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deadlift
135x10
185x10
225x10
275x8
315x4
315x3
315x2

Shrugs
315x10
335x10
355x10

Hang Cleans
145x5
155x5
165x1

Chins
9 @ BW
3x2 @ BW +25
1x3 @ BW

One Arm Cable Rows
95x11
100x10
105x9

Hammer Strength Pulldowns
135 per side x 10
160 per side x 6
145 per side x8
(160 was too heavy, and I had to lean back to get it down.)

Incline DB Bench
50x10
55x10
60x5
(If my grip wasn't absolutly smoked, I think I could have gotten it up twice more. I just couldn't hold the DB's up anymore. Was actually sort of humorous.)


Top
 Profile  
 
 Post subject:
PostPosted: Tue Jan 13, 2009 10:34 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Quote:
Everything I’ve ever done was out of fear of being mediocre.


- Chet Atkins


Top
 Profile  
 
 Post subject:
PostPosted: Fri Jan 16, 2009 9:30 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
5 hours of sleep, and high stress few days...

Didn't get any calories after lunch either, was slammed.

Incline DB Bench
40x12
60x5
Was waiting for the squat rack to open up.

Chins
4x3 BW +25

Squats
135x10
185x10
225x10
275x5
205x5
If I had gone to 20 reps on the 205, assuming I even made 15, I wouldn't have had anything left, and probably passed out.

Flat DB Bench*
65x8
70x6
75x5

Hammer Strength Dips*
180x10
200x6
180x8

* = Super Set

DB press
30x6
35x6
40x5
When you do these after bench, you have a tough time moving anything close to reasonable weight.

Chins
2x3 BW +25
1x2.75 BW +25

I tried the super set just to give it a go. Not sure if I like it yet, or if I even did it the right way... Oh well, was a nice change of pace


Top
 Profile  
 
 Post subject:
PostPosted: Sun Jan 18, 2009 11:04 am 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
was 196.8 lbs @ 15.2%

last week lean mass: 163
this week lean mass: 167
increase: 4lbs

last week fat: 30
this week fat: 30
increase: 0

4:0 lean mass to fat increase FTW!!!!!!!!!!!!!!!!

That just made my day.

Not sure if I'm going to make it to the gym today, ugh. Between the 35,000 feet of snow we are getting and my father-in-law in the hospital it doesn't look promising.

I won't be able to lift again until Friday either due to insane work schedule this week. I'm running 2 big field jobs, and both require late nights.


Top
 Profile  
 
 Post subject:
PostPosted: Sun Jan 18, 2009 4:46 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deadlift
135x10 (straight leg)
185x10 (straight leg)
225x10
275x5
315x5
3x2 @ 335

Shrugs
335x10
355x10
365x6
315x10
225x15
135x20

Chins
1x4 BW+25
5x3 BW+25

Single Arm cable rows
115x8
120x8
125x6

Hammer Strength Pulldowns
8x115 per side
8x135 per side
8x145 per side

Curls for the Girls
50x8
60x5


Top
 Profile  
 
 Post subject:
PostPosted: Wed Jan 28, 2009 8:56 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Between work & a head cold, it's been 10 flippin days. Man that just makes today worse.

Only got 4 hours of sleep last night, and my stomach was ill so not enough food.

DEADLIFT (Edited because I'm stupid and put squat here first)
135x8
185x8
225x8
275x5
3x3@335

Shrugs
335x8
355x8
375x6
315x8
225x15
135x20

Chins
3x4 BW +25
2x3 BW +25

Single arm cable rows
115x8
120x6
125x6

EZ Curls
40x8
50x6

HS Lat Pulldowns
135 a side x 8
150 a side x 8
160 a side x 6

It's been SUPER long day. Boss was ball busting, so i did pull. It's just more fun that way.


Last edited by nygmen on Sun Feb 01, 2009 12:07 pm, edited 1 time in total.

Top
 Profile  
 
 Post subject:
PostPosted: Fri Jan 30, 2009 8:52 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Squats
135x8
185x8
225x5
275x4
275x2

Hammer Strength Dips
180x10
200x10
220x10

Flat DB Bench
60x8
65x8
70x6

DB Lateral Raise
15x10
20x10
25x6

Standing DB Press
35x8
40x6

Incline
55x0
55x.5
45x3

Chins
3x3 BW +25

Cable Lat Pulldowns
130x10
155x8
205x0


Top
 Profile  
 
 Post subject:
PostPosted: Sun Feb 01, 2009 12:06 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deadlifts
135x8
185x8
225x8
275x5
315x5
335x2

Shrugs
335x10
355x10
375x8
315x10
225x15
135x20

Chins
1x8 BW
2x5 BW

One arm cable rows
3x5 @ 130

HS Lat pulldowns
135 per side x 8
160 per side x8
170 per side x 5

Curls
60 x 6
70 x 4

Weak & tired this morning. I hate working out in the morning. I was burping up breakfast the entire time. Ugh. Wife had to work at noon so it was go in at 10 or not at all today.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 11, 2009 8:28 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
10 days, 10 stupid days without lifting... Good thing my job pays me well.

Caffeine pills are &^$%(*& awesome. 200mg

Deadlifs
135x10
185x8
225x5
275x5
315x5
335x4
335x2
335x4

Shrugs
355x10
375x10
395x8
315x10
225x12
135x20

Chins
1x10 @ BW (Kicked out the last one)
2x3 @ BW +25

Lat pulldowns (HS)
135 per side x 8
160 per side x 8
170 per side x 6

HS Dips
180 x 10
190 x 10
230 x 6

Curls
40x8
60x8
70x3

My work schedule should normalize now.


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 18, 2009 8:48 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
first off...

I PASSED! All 4 parts of the CPA taken & passed.

Deadlift
135x10
185x10
225x5
275x5
315x5
365x2
365x1

Yeah boy, can't recommend the caffeine pills enough. 405 here I come, and I think I'll start warming up with 185 now.

Shrugs
365x10
385x10
405x8
315x12
225x15
135x24or26

Plate loaded Dip machine
180x12
230x8
250x6

Plate loaded pulldowns
115 a side x 10
135 a side x 8
160 a side x 6or8

Incline DB bench
50x10
60x6
65x3
ugh... Awful

Curls for the girls
50x8
60x6
70x2


Top
 Profile  
 
 Post subject:
PostPosted: Fri Feb 20, 2009 8:53 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Squats
135x7
185x5
225x5
275x5
315x1
315x1

Scared away "high Squat/Shadow Box in Mirror" guy tonight. He came over to the racks put the bar up to start "squatting" like he does every Friday, watched me take 275 twice as deep as he does, and walked away.

DB Flat bench
55x12
65x8
70x8
75x6or8

Plate loaded Pulldown
115 a side x 10
135 a side x 10
160 a side x 10

Plate loaded Dips
180x10
230x8
270x0

Ha Ha, I might have moved that bad boy 2 inches, man o man, shot for one too many PR's this week.

Plate Loaded Rows
90 a side x 8
115 a side x 8
125 side x 5

Seated DB Press
40x10
50x8
55x3or4

I'm a dumbass, should have sat down for these a long time ago and actually made progress.


Top
 Profile  
 
 Post subject:
PostPosted: Sun Feb 22, 2009 4:04 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deadlift

185x8ish
225x8ish
275x5
315x5
365x2
365x1
365x0

Shrugs
365x12
385x10
405x10
315x12
225x15
135x20

Plate loaded Pulldowns
135 a side x10
160 a side x8
180 a side x6

Incline DB Bench
55x10
60x8
70x3

Plate loaded Rows
90 a side x10
115 a side x8
135 a side x6ish (Can't remember if it was 8, so i'll put down 6 to be safe)

Plate Loaded Dips
200x10
250x6
250x5

Curls
60x8
70x6


Top
 Profile  
 
 Post subject:
PostPosted: Wed Feb 25, 2009 8:05 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Squats
135x9
185x7
225x5
275x5
3x2 @ 315

Shrugs
385x10
405x12
315x15
225x15
135x8

Seated DB Press
50x8
55x8
60x3

Plate loaded pulldown
135 a side x 8
160 a side x 8
170 a side x 6

Flat DB bench
65x8
70x8
75x4 or 5

Thats it, it's all I had. Two sixteen hour days in a row, and thats all I had left in me.


Top
 Profile  
 
 Post subject:
PostPosted: Sun Mar 01, 2009 5:23 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Friday

Deadlift
185xa lot
225x around 5
275x5
315x5
365x2
365x1

Shrugs
365x12
405x10
425x8

Then they closed the gym... Got in late

Today
Deadlift
185x quite a few
225x7or8
275x5
315x5
365x2
2x1 @ 365

365 is not getting any lighter yet. Got to start eating more.

Shrugs
385x10
405x10
425x8
315x12
225x16
135x22 or 23

DB flat bench
65x8
75x8
80x6
85x3

Plate loaded Pulldown
145 a side x 8
170 a side x 8
180 a side x 6

DB seated press
50x8
55x6
60x0.25

Curls
65x8
85x4
45x10ish

Gym closed on me again, no time to row.


Top
 Profile  
 
 Post subject:
PostPosted: Sun Mar 08, 2009 3:09 pm 
Offline
Senior Member
Senior Member
User avatar

Joined: Mon Aug 25, 2008 7:51 pm
Posts: 1802
Location: Mass, USA
Deadlift
185x8ish
225xa lot (just kept going till the blood was rushing) probably around 12
275x5
315x3
2x2@365
365x1

Shrugs
405x10
425x8
425x6
315x12
225x15
135x22

Found my working weight, almost fell over with 425

DB Bench
60x8+
75x6
80x6
85x5

My left is strangely much stronger than my right... Hmm, seeing as I'm a righty, that makes little sense in my mind.

PLate loaded pulldown
115 a side x 12
135 a side x 10
160 a side x 8
180 a side x 6

DB seated press
55x6
60x4
50x6

Plate Loaded rows
90 a side x 12
115 a side x 8
135 a side x 6

BB Curls (not in the rack)
45x10
65x8
85x5
45x12


Top
 Profile  
 
Display posts from previous:  Sort by  
Post new topic Reply to topic  [ 523 posts ]  Go to page Previous  1, 2, 3, 4, 5, 6, 7 ... 35  Next


All times are UTC - 6 hours [ DST ]


Who is online

Users browsing this forum: No registered users and 1 guest


You cannot post new topics in this forum
You cannot reply to topics in this forum
You cannot edit your posts in this forum
You cannot delete your posts in this forum
You cannot post attachments in this forum

Search for:
cron
Powered by phpBB® Forum Software © phpBB Group