ExRx.net

Mood before workout: Great! Had an excellent night last night (woke up with a hang over but I waited long enough (and took a couple aleve and some multivitamins) and it went away).

Bench
205 x 5
215 x 5
215 x 5
225 x 3
155 x 5 (Double contraction, inward push grip)

Underhand Rows
20 x 5
20 x 5
21 x 5
21 x 5
8 x 5 (tried to do an exercise I read about in an article where you use the ropes and lean forward...sucked)

Incline DB bench
65 x 5
75 x 5
80 x 4

Underhand Chins
+35 x 5
+35 x 5
BW x 5 (wide grip behind heads)

DB flys
30 x 10
30 x 4 (each of arms toward belly button and arms towards ears)

Shrugs (low weights because I'm working on grip str and not using wraps)
225 x 10
315 x 8 (had to go alternate grip)
135 x 15 (bar behind body)

Physio Ball Leg raises
12.5 x 15 (static plank hold)
12.5 x 15 (static plank hold)

Hanging Leg Raises x 15

Ab Roller
+25 x 10
BW x 10

Physio Ball Crunches 2 sets of 20

Abdominal Vacuum

2 physio ball plank

Pushup workout finisher
Physio ball pushups x 15
Hi-low board pushups x 10
Drop Depth pushups x 10
lateral plane balance board pushups x 15
Depth pushups high grip x 15
depth pushups normal grip x 15
depth pushups tricep grip x 20

Mood after workout: Excellent, had a chill workout partner today and I was doing my best to make him unable to use his upper body tomorrow :). Workout felt great.

Weight after workout: 176.5 lbs

Body image after workout: Good, feeling pretty solid, stomach looks pretty good, I just wish I could get rid of the last bit of chub.

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Mood before workout: good, having a decent day!

Barbell Curl / Pull over super
105 x 5 / 110 x 5
105 x 5 / 110 x 5
95 x 5 / 110 x 5

Cable Preacher Curl / Tricep pushdown
8 x 5 / 12 x 5
10 x 3 / 14 x 5
8 x 5 / 14 x 5

DB alt. curls / Kick backs
45 x 5 / 50 x 5
40 x 5 / 60 x 5
40 x 5 / 45 x 5

Upright Rows
145 x 5
135 x 5
135 x 5

Shoulder press
155 x 5
175 x 5
185 x 5

Posterior delt fly
190 x 5
190 x 5
210 x 5

Ab and oblique work

Mood after workout: Good, nice hard workout.

Weight after workout: 178.3

Body Image: pretty good, feeling a little chub chub today, but rest of upper body looked fairly ripped doing arms.

Ate a little then played some football and basketball.

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*Forgot to put in soccer from yesterday (played for 60 mins, mood good, weight unknown, body image decent and we won)*

Mood before workout: Tired, got a full nights sleep the night before last which meant that I couldn't fall asleep last night.

Squat / Dead Lift Super

225 x 5 / 225 x 5
225 x 5 / 245 x 5
225 x 5 / 265 x 5
265 x 4 / 295 x 5
(narrow stance squat / sumo stance dead)
185 x 5 / 225 x 5

Straight Legged Dead / Power Clean super
135 x 5 / 135 x 5
155 x 5 / 155 x 5
135 x 5 / 135 x 5

Clean->f squat->jump press / Snatch->OH squat->jump
85 x 5 / 65 x 5
85 x 5 / 65 x 5 (didn't get jump on last, lost balance)

Toe press (followed by single leg toe raises and double leg toe raises all bw x 10)
365 x 10
395 x 10

Balance Exercises
Lateral plane balance board
+45 plate over head squats x 10
bw x 10

Physio ball kneel
Physio ball stand/squat
Smith safety squat with lateral plane balance board
50 x 10
1 legged free diretional balance squats
bw x5 on each leg

physio ball leg raises
+12 x 15
bw x 15

Mood after workout: spent, sweating hella hard.

Weight after workout: 180.6

Body image after workout: fair, tum tum feels a little chubby but rest of upper body was looking cut in the mirrors.

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Mood before workout: good, end of a LONG week.

DB bench
70 x 12
75 x 9

B/O Row (supine grip)
145 x 12
165 x 12

DB lateral raise
20 x 12
20 x 12

Incline DB bench
65 x 12
75 x 8

Supine grip chins
+15 x 12
+20 x 8 (dropped db and got last 4)

DB front raise
30 x 12
30 x 12

Cable Cross
6 x 12 (high to low)
4 x 12 (low to high)

DB shrugs
80 x 12
80 x 12

Prone lateral db raises
20 x 12
20 x 12

Skipped abs, maybe hit later tonight

Mood after workout: good, workout was a blast!

Weight after workout: 179.0 lbs

Body image after workout: Great! I feel frigging huge in my upper body today!

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Mood before workout: Good, slept a lot this weekend.

Squats / Dead lift super
185 x 12 / 185 x 12
185 x 12 / 215 x 10
(narrow squats / sumo dead)
155 x 12 / 225 x 8

Over Head Squat / SDL Super
65 x 12 / 185 x 12
95 x 12 / 155 x 12

Toe Press / reverse toe raise
14 plates x 20 / x 15
12 plates x 20 / x 20

Barbell Curls
85 x 12
85 x 12

Tricep Pushdowns
15 x 12
14 x 12

1 game of full court basketball

Mood after workout: good, a bit tired and sweaty though.

Weight after workout 178.5

Body image after workout: A little low, had a pound of spaghetti last night for a snack so I'm feeling a little chubby.

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Mood before workout: a little tired.

Bench
205 x 5
215 x 5
220 x 5
225 x 5
(double contract + inward push)
135 x 5

Supine grip Row
18 x 5
17 x 5
16 x 5
16 x 5
(double contract)
10 x 5

Incline Bench / supine grip chins super
70 x 5 / +35 x 5
70 x 5 / +35 x 4
70 x 5 / BW x 5

DB Fly / Shrug super
25 x 10 / 225 x 10
25 x 10 / 225 x 10

Shrugs (with belt and wraps)
495 x 8
565 x 5
405 x 10
315 x 10
225 x 10

Various ab work

Mood after workout: pretty spent.

Weight after workout: 179.4 lbs

Body image after workout: I'm looking like I've put on a lot of mass (even though weight staying same) but I ate soooo poorly this weekend (including drinking my dinner on friday) that I feel kinda gross and my stomach isn't looking the best.

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Mood before workout: Tired!

Upright Rows
135 x 5
115 x 5
115 x 5
115 x 5
115 x 5

Barbell press
115 x 5
95 x 5
95 x 5
(started getting some shoulder impingement type pain)

Face-down dumbell flys
12.5 x10
12.5 x10
12.5 x10
12.5 x10

Long bar one armed preacher curls
30 x 10
30 x 10

Incline dumbell curls
35 x 4
25 x 10
25 x 10

Complete lack of motivation today lead me to decide to go home.

Mood after workout: poor, tired need nap.

Weight after workout: 181.4 lbs

Body image: Fair.

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Forgot to post workouts from yesterday.

Soccer for 80 mins.

6 hours later

Mood before workout: Good, didn't think I'd lift today.

DB bench / B/O Row (supine grip) super
70 x 12 / 155 x 12
70 x 12 / 155 x 12

DB incline bench / supine grip chin super
70 x 12 / +15 x 12
70 x 12 / +15 x 11

DB Fly / DB shrug super
30 x 12 / 70 x 15
30 x 12 / 70 x 20

Ab work

Mood after workout: excellent, great workout!

Weight after workout: 178.4 lbs

Body image after workout: good, feel/look pretty rocked out.

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Fell off the wagon for a while (not the lifting wagon, just the posting wagon) and it has been a solid two months since I've last kept a journal but I've gotta get back in the habit so I can track progress better :).

That being said I'll put up my workout stats from yesterday.

Mood before workout: tired but good, working 56 hours a week and taking 15 credits kills energy levels but I just found out I got over 100% on my anatomy lab final!

(for the next few workouts I'm gonna experiment with tempo so I'll list that if I paid attention to it during the exercises, I don't know what the particular conventions are for listing times but I'll list them in order of eccentric motion, bottom of lift (bottom of squat, top of upright row, etc), and concentric motion)

Squats at 6 3 4
bar warm up
135 x 3
185 x 3
205 x 3

Snatch grip dead deads (tried 505 but found that deads aren't really made for doing slowly so I abandoned this effort after a set)
135 x 3
275 x 3
295 x 3

Multi directional lunges ( \ | | / pattern)
110 x 4
Super set
Straight Legged Dead with snatch grip
135 x 10

*Essentially stopped working out at this point, I've had some low back pain for about 6 months and recently it has been killing on leg day, gonna track down a chiropractor sometime soon.*

Body weight calves (one legs, two legs, two leg dorsiflexion) slow tempo (didn't really keep track)
15,15,15,10
15,15,15,10

bent legged ball humps (decent soleus work if you get it right)
with small physioball
12
12

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skipped working out today to play basketball for an hour and a half, decent workout and I got some sun. Spent most of the time dunking :).

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Forgot to post my workouts from friday so here they are

Morning workout @ 9am

External rotation work with bands
2 sets with thick band for each arm

Bench Press
bar x 10
135 x 10
175 x 10
185 x 10
135 x 10

Rows
8 x 10
10 x 10
14 x 10
15 x 10
10 x 10

Upright Rows
95 x 10
95 x 10

DB Incline Bench
70 x 10
75 x 10

Pull Ups
Bw x 10
+15 x 8 (dropped weight to get last 2)

Dips
Bw x 10
Bw x 1 (at 15 0 15 tempo)

Shrugs
225 x 10
225 x 10
225 x 10

Prone dumbell flys (post delt work)
15 x 10
20 x 10

Core
Weighted decline twists
30 x 10
60 x 5

Ball crunches
20
20
20 (twisting crunches)

Ab roller
10
10

Workout 2 @ 4:30 pm

Box Squats
135 x 10
185 x 10
225 x 10
235 x 10
Squats
185 x 10
205 x 10
225 x 10
135 x 10

Straight Legged Dead lifts
135 x 10
135 x 10
135 x 10
5 lb weights under toes
95 x 10
25 lb weights under toes
95 x 10
95 x 10

Incline Dumbell Curls
30 x 10
30 x 10

'Hitch Hiker' DB curls
25 x 10
30 x 10

California Skull Crushers (narrow press, eccentric motion of extention, pull to chest, to narrow press)
80 x 10
80 x 10

1 arm cable kickbacks
3 x 10
4 x 10

Balance work
single plane balance squats
physio ball kneels
physio ball stand/squats
2 physio ball planks

weight after workout 180.5

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Mood before workout: hot and tired, probably shouldn't have even bothered with working out cuz I only got 1.5 hours of sleep.

Bench
warm up bar x 10, 135 x 3, 185 x 3
225 x 3
235 x 3
235 x 3

Low Rows
250 x 3
250 x 3
230 x 3

Incline DB bench
85 x 6
90 x 6 (really only 3, spotter helped a fair amount on last three)

Weight assisted 1 arm eccentric 'pullups'
11 x 6
13 x 6 (13 being easier than 11)

shrugs
245 x 12
275 x 10
Behind body
185 x 10

'plyometric' pushup workout

ab work

mood after workout: good, sweaty as hell though
Body weight after workout: 181.2
body image after workout: decent, I'm getting bigger but I don't have the deffinition I had earlier in the year...need to pay more attention to diet if possible.

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Mood before workout: pretty good, a little tired and slightly pressed for time.

Squat
warm-up bar x 10, 185 x 3
245 x 3
275 x 3
315 x 3 (didn't get the depth I wanted so I'm gonna back off on weight a bit next time)

Snatch grip dead lift
warm 135 x 3
275 x 3
315 x 3
351 x 3

Body weight Calves L, R, both, dorsiflexion
15,15,15,10
15,15,15,10

Ball humps
10
10

Core work
ball crunches 2 sets of 20
ab roller 2 sets of 10
planks 1 minute in 15 second chunks (no real rest just down, contract, up)
side planks 4 seconds in 10 second chunks (same deal)

quick warm down jog of 5 mins, and stretch

Mood after workout: good
weight after workout: no idea
Body image after workout: pretty good, abs look alright, I need to work on diet a bit I think.

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Mood before workout: good, also trying a new during workout drink as recommended by Dr. Bernardi on t-nation (30 grams carbs/15 grams protein for each hour of workout...blue gatorade and vanilla protein powder taste heavenly together).

Incline Bench
warm - bar
155 x 10
175 x 10
no rest drop set 195 x 3 175 x 2 155 x 2 135 x 5 (essentially failed on each portion)

external rotation with band (forgot to do this first)
10 x red band (easy)
10 x blue band (hard)

Bent over db rows
55 x 10
65 x 10
60 x 10

1 arm upright rows
45 x 10
partner experienced some impingement pain so we moved to db lateral raise
20 x 10

DB alternating flat bench
60 x 10
60 x 10

pull ups
10
10

Cable flys
High -> low 5x10
mid -> mid 3x10
low -> high 2x10

cable shrugs
12 x 10 (leaning back)
12 x 10 (leaning forward)

1 arm bent over cable raise (rear delt target)
2 x 10
2 x 10

Core Work

Mood after workout: good, gonna go hang out with a cute girl
weight after workout: didn't weigh
body image after workout: looking pretty good, still slight chub on tummy but I'm looking pretty ripped.

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Mood before workout: full and tired, probably shouldn't have eaten so much and I probably should have taken today off.

Squats
Warm bar x 10
175 x 15
185 x 15

Walking deads (put hooks on lower postion and place bar on hooks. Load bar, pick it up walk to back of squat rack and do an RDL, walk it back forward to hooks and put it back down...repeat)
135 x 15
135 x 15
(these were amazing for the low back, combo rack pull plus RDL made for ~ 30 reps per set, I'll probably do these a lot more)

Ham curls super with rotary hip abductors
HC: 10 x 70 (went light on curls today)
AB: 10 x 9 (do these mostly because buddy is trying to rehab his IT band syndrome)
HC: 10 x 90
AB: 10 x 7

alternating DB Incline seated curls (for the girls ya know :-D)
30 x 10 at angle '4'
35 x 10 at angle '3' (lower)

Rerversed california skull crusher combo (kinda, on a decline bench on it's lowest angle setting get a barbell and do the first part of a pull over then pull bar to forehead and do the extension, then lower to chest)
60 x 10
70 x 10

1 armed band preacher curls
I don't even know, these were pretty intense based on resistance given by partner

2 armed band tricep extensions
didn't like these quite as much, partner couldn't create enough tension so it was rather weak)

skipped core work and cardio today cuz I'm a fatty :-D

Mood after workout: good, glad I worked out, I really liked the walking dead thing I did, noticed I kinda do funny things when I go really low with weight on squats (not quite hot to describe it other than right hip overcompensates so I kinda bow laterally...maybe the cause for my low back pain?) also hernia type pain is returning when I push it on squats again...not sure how to remedy this...

Weight after workout: 181.5 lbs

Body image after workout: fair, cuz my stomach is pretty full I felt chubby but I felt hella good about my body last night so I know it is just the food :-D. Gonna impliment a 10 point scale here so I can start tracking it in excel. 6 for today I guess :-D.

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