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forgot to record yesterday's workout.

Mood before workout: tired, rushed for time, and mad cuz my workout partner skipped out on me.

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

Rows
warm 10 x 10
14 x 3
15 x 3
20 x 3 (too heavy)

Pull ups
+35 x 3
+35 x 3
+35 x 4

DB incline bench
80 x 6
80 x 10

Seated DB shrugs
60 x 10
60 x 10
60 x 10

Plyometric pushup workout

Weighted ball abs

2 ball planks

ball ab rollers

Mood after workout: decent, pretty tired.

Weight after workout: 181.5 lbs
Body image after workout: feeling a little tubby.

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meant to write in yesterday's workout last night but browser crashed and I didn't feel like typing it again.

Mood before workout: full, time crunch so I had to lift immediately after dinner.

Upright rows
135 x 3
145 x 3
165 x 3 (too heavy)

Behind neck barbell press (to back of head)\
175 x 3
185 x 3
185 x 3

Laying posterior delt flys
25 x 10
30 x 10

Barbell curls
105 x 3
115 x 3
120 x 3

narrow grip bp
185 x 3
225 x 3 (a little heavy, form suffered)
205 x 3

incline DB curls (seat setting 3...too low, 4 next time)
45 x 3
50 x 2 (too heavy)
40 x 3

Tricep extension on decline bench
110 x 3 (felt like eyes were gonna pop outta my head)
100 x 3 (still felt like eyes were gonna pop out, weight wasn't that heavy though)

Hanging leg raises
15
15

hanging 'roll ups'
10
10

Mood after workout: good, in a hurry to get back to work
Weight after workout: 182.5
Body image after workout: 7, weight is up a little, but probably food mass from dinner. while stomach doesn't look the best I am looking much bigger overall (in a good way)

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Mood Before workout: great, get to workout early today because I got someone to cover work and my lifting partner was early.

Squats
Warm bar x 10, 135 x 10
275 x 3
295 x 3
315 x 3 (still a bit heavy but I got a lot lower)
305 x 3
300 x 3
225 x 3 (very deep)

Snatch Grip Deadlifts (standing on 1 plate)
275 x 3
335 x 3
365 x 3 (rep record)

1 legged ham curls
70 x 6
70 x 6

Toe Raises
135 x 50 (10s rest) x 20 (10 s rest) x 15 (10s rest) x 15
(Calf 'booster' from t-nation)

Ball 'humps' for soleus
15
15

Walking Lunges (basketball court length)
2 forward sets
2 backward sets

Balance work

10 mins of arc trainer

Mood after workout: great, killer workout that should make walking difficult tomorrow :-D

Weight after workout: 180.6
Body image after workout: 8, getting the deadlift record made me feel really good so chemical high probably made me happy about what I saw in the mirror (even if it looked a little chubby)

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ds

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Mood before workout: tired, up too late with a cute girl (and not studying like I should have been...oh well) and up too early because of work.

external rotator work with bands
red band x 10
red band x 10

Decline bench
warm: bar x 10, 135 x 10
185 x 10
215 x 10

1 arm db rows
85 x 10
85 x 10

seated dumbell front raise
25 x 10
30 x 10

incline bench
135 x 12
165 x 8 (took off 10 lbs and finished to 12)

narrow grip pull ups
10 (last two were done with very slow tempo)
10 (same)
v grip alternating pull ups (head goes to opposite side of bar on each rep)
6 each side

resistance band lateral raises
10
10
(hated these, won't do again unless I figure out a better way to do them)

seated shrugs
75 x 10
75 x 10
one armed, look away
60 x 10

prone dumbell delt rows
30 x 10
30 x 10

weighted ball cross crunches
10 x 10 each side

partner ball holds (lay on the ball holding 10 lb ball, partner picks up feet and you have to hold yourself steady on the ball as partner moves legs around, I love it)
2 sets

planks

side ball planks (legs elevated on physio ball, hella hard)

10 mins on arc trainer

Mood after workout: workout felt a little lack luster (minus the decline bench, that made me happy)

weight after workout: 178.6
body image: 8, tum chub seems to be reducing and I still feel big.

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Yesterday's workout

Mood before workout: pretty good, got of work a tad early so was able to get full hour in gym.

Bench
warm: 95 x 10, 185 x 5
225 x 5
234 x 4
240 x 3
250 x 2
205 x 7 (was aiming for 10)

Rows
13 x 5
15 x 5
16 x 5
18 x 5
19 x 5

Alternating incline DB bench
65 x 6
70 x 6 (then to both arms at once for another 6)

wide grip pullups
+25 x 6
+30 x 6

Shrugs
225 x 10
275 x 10

Weighted decline abs

Mood after workout: good, feeling big.
Weight after workout: 180.5
Body image after workout: 9, feeling friggin big and looking pretty good.

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Skipped weights wednesday in favor of a game of basketball (could only get 45 mins in before the gym closed) gave me a good sore I haven't gotten in a while.

Thursday
Mood before workout: a little annoyed my partner didn't show again, but it worked out cuz I had limited time to get in one of my longer workouts.

External rotation work
green band for two sets

High row machine
warm: 180 x 10
240 x 10
240 x 10

Incline bench
warm: 135 x 10
155 x 10
165 x 8

upright to incline lateral raises 1 arm
20 x 10
15 x 10
exercise was awkward, got a decent feel from it, but it was a pain to go from upright to incline over and over.

pull ups (pronated grip)
wide grip
+25 x 10
+25 x 10
Narrow grip
x 10

db bench
75 x 10
85 x 8

db shoulder press
60 x 8
55 x 8
(shoulder press right after flat bench was a pain, shoulders felt fatigued before I even got to it)

Shrugs
225 x 10
275 x 8
225 x 10 (bar behind)

prone posterior delt db raises
25 x 10
(alternated between raise and elbows out row)
25 x 5 of each

For fun I wanted to do some heavy ass narrow grip chins (supinated)
+65 x 3
+65 x 2 (held at just below top of motion struggling for a while)

Ab work
20 ball crunches
10 ab rollers
20 ball crunches
10 ab rollers
10 ball leg raises
10 medicine ball wall bangs (8 lb ball)
10 high to low medicine wall bangs for each side (8 lb ball)
2 ball plank x 2 (big to small ball then small to big ball)

Mood after workout, pretty good, glad I got the whole workout in.
Weight after workout 178.9
Body image after workout: 8, feel like I'm getting better with the dietary changes I've made (bought Dr. Berardi's precision nutrition set and am slowly incorporating changes as I read)

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did a few workouts since the last one but I don't really remember all the details. Here's yesterday's leg workout:

Box Squats
Warm: no box, bar x 10, box, 225 x 5
305 x 3
315 x 3
325 x 3
355 x 3


Snatch Grip Dead Lifts
warm: 135 x 5
315 x 3
375 x 3 (Rep record)
400 x 1 (new max)

I stopped after hitting the dead max cuz I was hella worn out.

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Feeling hella burnt out on lifting for some reason (maybe it is my diet change?) so I took the last few days off of lifting and have been playing basketball instead. Today was my first real day back in the gym since squat/dead day friday.

Bench
Warm: bar x 10, 135 x 5, 185 x 3
205 x 3
225 x 3
225 x 2
225 x 3
225 x 2

Laying t-bar rows (not sure what the bar weighs so I'll just list plate weight)
warm: bar x 10, 45 x 5
90 x 3
115 x 3
115 x 3
115 x 3
115 x 3

Incline DB bench
75 x 8 on pin position 4 (about a 40 degree incline?)
75 x 8 on pin position 3

Pull ups
+ 20 x 8
+25 x 4 (then 4 more at body weight)
bw x 8 behind the head

Dips
BW x 10 (had to move cuz some dude had killer BO)

Shrugs (with wrist wraps and belt)
315 x 10
495 x 5
495 x 5
405 x 8
315 x 10 (bar behind body)

Ab work
physio ball crunches 2 sets of 20 with 20 lbs
ab rollers 2 sets of 10
physio ball leg raises 2 sets of 10
physio ball reverse plank 2 sets of 10 seconds
2 ball planks 2 sets of 30 seconds
medicine ball wall twists 10 lbs 1 set through middle one set low to high each side.

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been working out but I haven't posted in forever. Here's my most recent workout:

Flat BB Bench Press 4 x 5 60 sec. 195 lbs
Seated Cable Rows 4 x 5 60 sec. 16
Front Squats 4 x 5 60 sec. 175 lbs
Ham Curls 4 x 5 60 sec. 150 lbs
DB hammer 3 X 10 60 sec. 30 lbs
tricep extensions 2 x 10 60 sec. 35 lbs


Weight: 184.7 lbs (up for the third consecutive weighing, maybe I'm finally gaining weight)

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Week 4 (Antagonistic Sets)
Workout 1 Sets / Reps Rest Weight
C - Front Squat 4 x 5 60 sec. 180
C - Sumo Dead Lifts 4 x 5 60 sec. 305
C - Flat bench DB press 4 x 5 60 sec. 85s
C - Bent Over Rows 4 x 5 60 sec. 155
SJ – Overhead barbell shrugs 4 x 5 60 sec. 95
SJ - 1 arm upright rows 4 x 5 60 sec. 25

weight = 186.6 lbs

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Antagonistic sets

Workout Sets / Reps Rest Weight
C – Squats 4 x 8 90 sec. 225
C - SDL 4 x 8 90 sec. 185
C - Incline DB bench 4 x 8 90 sec. 70
C - Chins 4 x 8 90 sec. 20
SJ – Overhead barbell shrugs 4 x 8 90 sec. 65
SJ - 1 arm upright rows 4 x 8 90 sec. 25


Weight: 185.0

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