ExRx.net

Squats
185x9
225x6
275x5
315x2
315x1

Shrugs
315x10
405x10
425x9

Rack Pulls
405x3
I was already there, but I would have vomited if I did any more. I know these are actually effective with volume, but I didn't have any more in me.

DB Flat bench
65x8
75x6
80x6
85x3

Kroc Rows
85x8 R&L
90x8 R&L
95x6 R&L

Plate Loaded Dips
180x10
230x8

Cable Pull Downs
175x8
190x5

I was spent, stupid rack pulls...

Deadlift
225x8
225x5
275x5
315x5
365x2
365x1

Shrugs
405x10
425x10
445x6
315x10
225x10
135x12

Kroc Rows
90x8 R&L
95x6 R&L
100x8 R&L

Had to leave, wife had to work and I ran out of time.

I slept on my shoulder funny Tuesday night, and my should and left trap have felt funny lately. I think I might drop the shrug weight way down for awhile.

Deadlift
225x8+
225x4
275x5
315x5
2x3@365

Shrugs
365x12
405x10
405x8
315x12

So much for not loading my spine for a few weeks... My back is killing me from sitting at my desk for 16 hours a day. I'm setting up an appointment with a chiro after the season. Make sure I'm not slipping or bulging.

Flat DB Bench
65x8
75x8
80x6
85x3

Kroc Rows
100x8 R&L
105x8 R&L
110x6 R&L

Incline DB Bench
50x8
60x6
65x4

Curls
45x12
65x8
85x3
45x13

Squats
185xa lot
225x8
275x5
315x3
315x2 (failed the third)
315x0

This gave me an insane pump in my back. Right above my glutes to the right and left of my spine. I had to lay down. Then walk around, then lay down again. It was 10 mins before I could move.

Shrugs
315x10
365x10
405x8
225x16

BB Bench
135x10
Warmup waiting for a idiot to move from the DB benches

DB Incline
60x8
65x8
70x5

Kroc Rows
100x8
105x8
110x8

DB Curls
20x10
30x10
35x8

Tri Extensions
50x10
60x10

Deads
225x a few
225x roughly 6ish
275x5
315x5 (all touch and go. This is getting lighter by the day)
365x4
365x3

There are like 3 PR's mixed in there somewhere

Shrugs
365x12
405x10
425x8
315x10ish


Cable Crunches
third from the bottom x 12
second from the bottom x 12
full stack x 12

Kroc Rows
110x10 R&L
115x8 R&L
120x6 R&L

Flat DB Bench
75x8
80x6
85x5

Plate loaded pulldown
3 plates x 8
3 plates +10 x 8
3 plates +25 x 8

Seated Press
50 x 8
55 x 6

Curls
45x12ish
65x8
85x4ish (don't remember)
45x?

Pretty good day overall. Anorexic lady was creeped out by some beach routine tools. (The fact she moved closer to me with spit flying out of my mouth and intermittent grunts, rather than lift next to them really tells a story.) Patrica Arquette still works harder than most of the teenage boys & men in the gym. And power curtsy/shadow boxer kid still thinks taking 275 five inches deep on a "squat" makes him a bad ass. (I don't know why this kid drives me nuts, but he does. The way he looks and struts around just gets under my skin.)

On Friday I had one of the bigger kids in the gym (probably 22 and about 245/250lbs,) come over to me while I was squatting and chatting me up. It was pretty cool. He busts ass. and actually said "I see you in here busting ass a lot, it's good to see someone else with goals." I gave him a compliment back, and thought it was pretty flipping cool to be noticed by someone else who is working hard.

Thanks for reading guys...

Friday
Squats
225x?
225x4
275x5
315x3
315x1
225x8or9

Shrugs
315x10
365x10
405x10
315x10

Cable Crunches
BlahxBlah

Seated Press
55x7
60x5
65x3

Incline
60x7
65x?
70x2

Don't remember any more or if this is 100% accurate.

Today
Deadlift
225x8
225x3
275x5
315x5 (rest pause/decent power on these today)
365x5

Seated, plate loaded, crunch chair thing
90lbsx10
100lbsx8
115x4

This actually hurt like a mother. It was awesome. This thing http://www.abcoreinc.com/

DB Flat bench
65x8
80x6
85x6
90x5

Yeah buddy.

Kroc Rows
105x10
110x8
115x8

Curls & Tri extensions...

Deads
225x6
275x5
315x3
365x1
405x1
425x1
405x1

GOOD FLIPPIN STUFF!

Bench
65x6
85x5
90x5
95x1

Guess more than a one rep max PR in bench is too much to ask after two one rep max PR's in Deads

ab chair
2x8 @ 90

Kroc
105x10
110x10

cable pulldowns
1x6 @ ?

curls & tri's

Friday night.

A bunch of stuff
?x?

Today

facepulls
?x?

hang cleans
95
115
135
155x1

bench

incline bench


flys (these still suck IMO)

dips (plate loaded)
180
200
230

Curls

Pushdowns


I don't remember much about the last two workouts. I didn't even count reps today. You know I though at 28 years old, knowing it's coming, I won't have been bothered so much when my mother called and said she is divorcing my father.

Tax season is over, and I got the worst chest cold of my life in return. I got out of bed for the first time today since Thursday. It's amazing how much mucus my body produces.

Face pulls (unilateral)
70x10
85x10
100x10

Deadlifts
225x8ish
275x6
315x5
365x3

God being sick make me weak.

Shrugs
315x10
365x13
405x10

chins
1x9
2x5

curls & pushdowns

Thats all I had, wanted to die after that as it was.

As far as my ridiculous weight gain goal. I'm 200lbs today. The BF% on that stupid scale is awful. I have gone from 204lbs to 200lbs since Wednesday, BUT gone from 15% to 19.8%. SO my muscle is turning to fat then I guess. HA HA, so awful.

BB Incline
bar x a billion
95x8ish
135x6
155x5

Kroc Rows
70x14
105x10
110x10
115x8

DB Flat bench
75(?)x6(?)
80(?)x4

Plate loaded pulldown
3 plates x 8
3 plates & 25 x 8
3 plates & 2 25's x 6

Flat BB Bench
135x3
185x1
205x1 (sweet, my weak ass can bench my body weight once.)
225x0 (Ha ha, not even close. had to roll it down to my waste off my chest, I hate getting pinned.)

T Bar row
2 plates x 8
2 plates & 25 x 6

Seated BB Press
95x6(?)
105x6(?)
115x3(?)

Plate loaded shrug machine (This would work for high rack pulls too i found out today)
225x15
315x10
405x10
455x7

unilateral Facepulls
85x10
100x7
115x6

Cable "pullovers"
100x10
115x10
130x10

curls & pushdowns

Squat
2x6 @ 225
275x5
2x2 @ 315

Some girl, well woman, she was probably my age, was waiting to use the step I was using to touch and go/mark depth, and said I was crazy after the second set of 315. All I could think was I was still way weak.

Reverse Lunges
135x3 (each leg)
95x5
105x3

SLDL
225x8
275x6
295x5
295x5

OKay okay, these not only made my grip smoked, but also push some stress on my smoked Lats and upper traps. Sooo.... They were the bomb though. Break at the waist, and fire the glutes back up. Mean lift.

Leg Press machine
4 plates x 8
8 plates x 6
2x6 @ 9 plates

Standing Calf raises
175x10
205x10
220x8

I wobbled to the car, and shake trying to stand. This is awesome.

BB Bench
bar x a bazillion
135x7
185x3
225x1
225x0

Got the bar half way up, tried to rack the bar on the short pins, and almost killed myself. Two guys helped me out. I said thank you. (One guy I see a lot and he is strong and seems pretty cool. Busts his hump, so I like him.) The other guy I've never seen before, is skinny & older, and not very strong, based on what I saw tonight.

Well the skinny guy goes, "I do that all the time, you know try and lift things I shouldn't. We shouldn't do that." I heard "Don't push yourself, only try what you know for $h1t sure you can lift, never challenge yourself, stay weak."

I said something like "it's not that I shouldn't be trying, just should ask for a spot." He had some reply but I missed it. Put my head phones back in.

I kind of feel like a jerk for not listening more.

Face Pulls
70 x 10
85 x 10
100 x 6

Plate loaded Dip
205x10
215x10
230x7or8

ab Chair
2 plates x 5
2 plates & 15 x 5
2 plates & 25 x 5

Incline DB
45x10
55x8

side bends
100x6
110x5
115x5

Seated Military
50x8
55x6
60x0

Curls & Pressdowns

deadlifts
225x8ish
275x6ish
315x5
365x3
405x2
315x1

Shrugs
365x12
405x10
455x7

DB Rows
105x12
110x10
115x7

facepulls
85x10
100x10
115x7

plate loaded pulldowns
3 plates x 8

3 plates +25 x 6

My shoulder is still smoked from BB benching thursday. So... 1) these bothered my anterior delt, so no more, 2) no more BB benching for a long time.

Curls & pushdowns

Squats
225x5
225x3
275x5
315x2
315x1
315x2

SLDL
225x8
275x6
315x5
315x3

Standing Calf Raise
175x10
205x9
220x8

Leg Press
4 plates x 10
6 plates x 10
8 plates x 6 or 7

Talked to the crossfit guys. The were doing the filthy fifty. It looked miserable as can be. The one guy is a shredded 177 @ 5'5". I'm certainly doing CF once I get to a muscle weight I'm happy with.

BB Bench

bar @ 3 sets of a bazillion each.

This was good. I did the whole, do the lift that you were injured on to get the blood rushing into it, etc etc etc. I felt 1,000x better after this than I have for the last two days. I'm making an appointment with someone when I find someone who isn't going to tell me to stop deadlifting and squatting hurts your knees.

DB Flat bench
65x8
75x6
85x6

Side Bends
105x8
110x8
115x8

DB shoulder press
40x10
50x8
60x4

Ab machine
2 plates + 10 x 6
2 plates +25 x 6
2 plates +35 x 3

Plate loaded dip machine thing
210x10
220x10
230x10

Curls for the girls...