ExRx.net

Squat
BW 08 reps
135 06
185 05
185 05
185 05
205 03

Calf Raise
205 15 reps
255 12

Bench Press
095 08
135 06
185 05
185 05
185 05
185 04

Military Press
095 08 reps
105 08
115 04

Pushdowns
65 08 reps
80 08
95 07

Leg Extensions
100 10 reps
150 10

Notes: Start 4:17/5:13 Finish----Green Day-Insomniac-----Yeehaw! All sorts of energy and motivation today.....and no espresso even! Today felt awesome....wish they were all like this. I ate like a horse today....I mean every hour or two I was stuffing my face with something....I was worried I wouldn't be able to workout....or throw up during....hahaha. Hmm...maybe it was the bread and chips at Quiznos......and when the f@ck did they stop offering side salads for your value meal? Anyhoo....carry on men!


Oh, and is it ok to get some glute activation during bench press? I think I had some leg drive going today in the last sets.....cool stuff. Out!

SLDL
135 08 reps
185 06
225 05
255 05
255 04
255 04

DB BOR
60 08 reps
70 08
80 07
80 06

Pulldowns
080 08 reps
100 08
120 07
130 07

Shrugs
185 15 reps
225 14

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

Notes: Start 4:24/5:19 Finish----Green Day-21st Century----Couldn't squeeze out the last reps on DL.....just wasn't there. Everything else felt awesome. Skipped abs and added a curl set.....just cuz I can.

Might be a late night tonight.....it's bank girls Friday.....so its my Friday too...ahahaha. Nice dinner...wine....then a shady pool hall with dart boards.....how romantic....

Looks like it's going to be a week off for me.....too much alcohol the past couple of days, and my work load is totally insane right now. I worked 9 hours today (Sun) and will be pulling 12 hour days starting tomorrow. I hope to be wrapped up with this job by Thurs at the latest.....

Good god this is killing me...one more hard day at work. I'll start up tomorrow afternoon. And I have lost almost 5 lbs.....WTF? I hope its from low carbing for the past week.....haven't even had much fruit.

Squat
BW 10 reps
135 06
135 06
185 05
185 05

Calf Raise
185 15 reps
225 12

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

Incline DB BP
50 09 reps
60 07
60 06

Pushdowns
65 08 reps
80 08
80 07

Notes: Start 5:00/5:45 Finish----Metallica-Death Magnetic----Feels good to be pushing weight again....and I can't believe how weak I felt....squats especially. My legs are pathetic anyway, but come on. I had bad form during most of 185. I did try to take it easy on everything to get back in the swing of things.....and I hope it won't take too long to get back to where I was. I will be hitting things hard in the weeks to come.....me and bank girl are taking a break....so my drinking will most likely come to a halt. Which is a good thing...I was losing focus on important things. Time to start eating big again too. Work is looking like it will stay busy for some time.....so maybe my stress levels will decrease.....and maybe I'll buy a new bench.

SLDL
135 08 reps
185 06
225 05
225 05
225 05
225 05

DB BOR
60 08 reps
70 08
70 07
80 06

Pulldowns
090 08 reps
110 08
120 07
130 06

Shrugs
185 15 reps
225 11

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

Decline Situps w/ 20#'s
2 sets 15/15

Notes: Start 4:14/5:13 Finish----Drowning Pool-Sinner----Today felt awesome.....I think I woke my body up yesterday. It was supposed to be a rest day, but I ate a ton, didn't do much physical activity, and was in general good spirits....so I hit the weights! Getting back in the swing of things isn't going to be as bad as I thought. Next workout should put me close to where I left off. I did have some minor DOMS in my legs and chest this morning....felt good.

I added a half a scoop of the glyco maize to my pre workout shake.....I'll bump it to a full scoop next workout. Label says to use 1-2 scoops for my bodyweight....so I'll do 2 and split it between 2 shakes. I felt more energized during workout today....not sure if it was the CORN or what....

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

Calf Raise
205 15 reps
255 11

Bench Press
095 08 reps
135 06
185 05
185 05
185 04
185 04

Military Press
095 08 reps
105 08
115 04

Lateral Raise
20 08 reps
20 08

Pushdowns
70 08 reps
80 08
95 06

Notes: Start 4:56/5:51 Finish----Red Hot Chili Peppers-One Hot Minute----YEAH! Back to where I was when I took a week+ off! Unreal.....I'm stoked! I think I'll celebrate by going to Sams and buying food....lol! Speaking of food....I ate like a horse today.....<burp>....I had a hard time drinking my shakes this afternoon. Squats had my legs rubber, more awesome leg drive on BP, Military Press absolutely hammered my shoulders today....then I add lat raises to my routine....bwahahahaa. My shoulders are fried today......good stuff.

Still want to add standard DL's somewhere....not sure where and if there is even time.....unless I went to a 3 day split. Not to keen on that idea. <scratches>

SLDL
135 08 reps
185 06
225 05
255 05
255 05
255 04

DB BOR
60 08 reps
70 08
80 07
80 06

Pulldowns
090 08 reps
110 08
120 07
130 06

Shrugs
185 15 reps
225 15

Curls (EZ)
085 08 reps
095 08
105 05
095 05

Conventional DL
185 05 reps
255 04

Notes: Start 3:54/4:59 Finish----Smashing Pumpkins-Adore----Damn it feels good to be doing 255 again on SLDL's....last couple reps had me weak at the knees....really. I could have stopped then and have been satisfied with my workout. I'm not sure I like curls with the EZ bar....I'll stick with it for a couple weeks though for a change up. I was going to get crazy and start some DL's at the end like erick had talked about.....uh....yeah right. I am so freakin' pooped by then.....lol. 185 was a breeze....255 was ridiculous. Not that I wasn't physically able.....just exhausted. I think I'll start them down the road some time when I change programs. SLDL's are doing me just fine right now.

No more bananas in my diet....opting for a less sugary fruit for my morning shake....strawberry/raspberry/blueberry.

Stein club meeting tonight....haven't been in 3 months or so. Probably have a couple liters of dunkel and some schnitzel....talk about stupid things and look at the waitresses...lol.

Workout is going to be sporadic for the next week. I may do ABX....then AXBX....whatever. I'm working 50 miles away for about a week.....which means bad diet, less sleep, and missing workouts.

On a lighter note....bank girl has decided she misses me and wants to hang out again....that was a short recess....lol!

rock on!

edited to add: stein club cancelled. probably a good thing....long drive to work tomorrow.

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

Calf Raise
205 15 reps
255 11

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

Incline DB BP
50 08 reps
60 07
70 03

Lateral Raise
20 09 reps
20 07

Pushdowns
70 08 reps
80 08
90 05

Notes: Start 4:41/5:38 Finish-----Metallica-Death Magnetic-----Three days in row.....shouldn't have worked out today. But I am not sure about work schedule the next couple days. I felt weak on all lifts.....maybe due to no rest days....maybe not enough to eat today....dunno.

Time to play with my new phone....

SLDL
135 08 reps
185 05
225 05
255 05

DB BOR
60 08 reps
70 07
80 07

Pulldowns
090 08 reps
110 08
120 08

Shrugs
205 10 reps

Curls (EZ)
85 08 reps
95 08
95 07

Notes: Start ???/6:05----Drowning Pool-Sinner----Quick light workout...done at a fairly good pace.....probably around 30 mins. Way too much going on today for a full workout, and my back has been a little touchy for a couple days. Funny sharp, electric pain in my lower left trap....

Sushi time!

Squat
BW 10 reps
135 08
135 07
185 05

Calf Raise
185 15 reps
225 15

Bench Press
095 10 reps
135 08
135 08
185 05

Military Press
095 08 reps
105 08
105 06

Pushdowns
70 08 reps
80 08

Notes: Start 2:30/3:06 Finish----Drowning Pool-Sinner----Another week of no workouts.....ugh. Been working 60 miles from the house and haven't been getting home until later, and just can't seem to workout out after 7 pm. Thank god that job is complete.....starting local stuff on Monday, so I will be getting back into things. Kept this workout light.

SLDL
135 10 reps
185 08
225 06
225 06
255 04

DB BOR
60 08 reps
70 08
80 08
80 06

Pulldowns
090 08 reps
110 08
120 07
130 05

Shrugs
185 15 reps
225 13

Curls (EZ)
85 08 reps
95 07
95 06

Notes: Start 3:18/4:04 Finish----Green Day-21st Century----First off.....I need to change the CD's in my changer....same stuff over and over....lol. Looking forward to the new Alice in Chains coming out soon....

Sorta took it easy today.....felt pretty good so I didn't totally wuss out. But damn did 255 feel heavy on SLDL.....sheesh. I feel like having the past week off, and another week off a couple weeks ago has set me back....pretty bummed about that. Monday is the start of an all out assault on the weights.....

Squat
BW 08 reps
135 06
185 05
185 04
185 04
185 04

Calf Raise
205 15 reps
255 12

Bench Press
095 08 reps
135 06
185 05
185 04
185 04

Incline DB BP
50 08 reps
60 08
65 06

Lateral Raise
20 08 reps
20 07

Pushdowns
70 08 reps
80 08
90 07

Notes: Start 5:23/6:10 Finish-----Stone Temple Pilots-Core----Ate like a horse today......almost twice what I have been eating. Average day at work....not too strenuous....makes for a nice workout.

SLDL
135 08 reps
185 06
225 05
255 05
255 04

DB BOR
60 08 reps
70 08
80 08
80 07

Pulldowns
090 08 reps
110 08
120 08
130 06

Shrugs
185 15 reps
225 14

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

Notes: Start 4:18/5:07 Finish----Stone Temple Pilots-Core----Nice workout.....feel really pumped today. I ate a lot...even more than yesterday...lol. How does pot roast, mashed potatoes, lima beans and rolls sound for lunch.....good lord....hahahaha. Then my usual snacking for the rest of the day. I have a feeling I am going to have to cut back....probably eating too much....

I am going to need a longer DB soon....real soon. Most I can fit right now is 80lbs.....unless I go the chain/wrist weight route....

Squat
BW 10 reps
135 06
185 05
185 05
185 05
185 05

Calf Raise
205 15 reps
255 13

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

Military Press
095 08 reps
105 08
115 05

Lateral Raise
20 07 reps
20 06

Pushdowns
70 08 reps
80 08
95 06

Notes: Start 4:48/5:42 Finish----Stone Temple Pilots-12 Gracious Melodies----Great workout.....back to my old numbers. Now for three days off for Labor Day in a nice resort.....they have a nice gym, but I seriously doubt I will make it there.