05-11-2012, 09:08 PM
#31
Flat BB Bench Press
135x10
185x5
225x3
265x2
290x2 PR
Incline DB Bench Press
45x5
105x8 PR
100x8
Seated DB Shoulder Press
80x6x2
60x12
Pec Deck Flys
3 sets 12-8 reps
Dips (tricep emphasis. upright torso/elbows in)
+90x10,9,7
DB Laterals
30x15x2
Lying DB Extension
45x10x2
Rope Cable Pressdowns
3 sets. Drop sets. 6,6,6 reps each.
Cable Laterals
2 sets of 10 reps, each side.
I suck at bench.
135x10
185x5
225x3
265x2
290x2 PR
Incline DB Bench Press
45x5
105x8 PR
100x8
Seated DB Shoulder Press
80x6x2
60x12
Pec Deck Flys
3 sets 12-8 reps
Dips (tricep emphasis. upright torso/elbows in)
+90x10,9,7
DB Laterals
30x15x2
Lying DB Extension
45x10x2
Rope Cable Pressdowns
3 sets. Drop sets. 6,6,6 reps each.
Cable Laterals
2 sets of 10 reps, each side.
I suck at bench.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
Quote
05-12-2012, 08:48 PM
#32
Squats (close stance/heels 7 inches apart/past parallel)
135x5
225x5
275x3
295x2
315x8 PR
335x3 PR
Leg Press (single leg)
2 warmup sets
8 45s for 10 reps each leg
2 sets of 15 with 6 45s each leg
Calf Work on the leg press
~supersetted with~
Leg Extensions
3 sets of 15-12 reps
More calf work on leg press
Standing Leg Curls
60x10/10x3
~supersetted with~
Hanging Leg Raises
3 sets of 12
Sitting Calf Raises
3 sets of 20-8 reps
Actually measured where I place my heels on Close Stance Squats today. I'm sure sometimes I go closer, and sometimes wider, but this gives a good idea on what my average width most likely is. First time I've done leg extensions in a few weeks. This really burned. I need to do this a lot more often.
135x5
225x5
275x3
295x2
315x8 PR
335x3 PR
Leg Press (single leg)
2 warmup sets
8 45s for 10 reps each leg
2 sets of 15 with 6 45s each leg
Calf Work on the leg press
~supersetted with~
Leg Extensions
3 sets of 15-12 reps
More calf work on leg press
Standing Leg Curls
60x10/10x3
~supersetted with~
Hanging Leg Raises
3 sets of 12
Sitting Calf Raises
3 sets of 20-8 reps
Actually measured where I place my heels on Close Stance Squats today. I'm sure sometimes I go closer, and sometimes wider, but this gives a good idea on what my average width most likely is. First time I've done leg extensions in a few weeks. This really burned. I need to do this a lot more often.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
05-13-2012, 08:45 PM
#33
V-Grip cable rows
3 work sets working up to the stack for 6 reps
~supersetted with~
Bent DB Laterals
30x15x3
Powershrugs
405x15
455x10
495x6
~supersetted with~
Rope Cable Facepulls
3 sets of 15-12 reps
Hammer Grip Chins (shoulder width grip)
2 warm-up sets
+90x6x2
+45x12
~supersetted with~
Standing DB Shrugs
115x8
100x15,12
Hammer Strength Preacher Curls
115x10
100x12
90x13
Incline Hammer Curls
40x12,10
35x12
Bout to go on a trip tomorrow. Will have most likely 4-5 days off of training. Goal is to still eat like mad.
3 work sets working up to the stack for 6 reps
~supersetted with~
Bent DB Laterals
30x15x3
Powershrugs
405x15
455x10
495x6
~supersetted with~
Rope Cable Facepulls
3 sets of 15-12 reps
Hammer Grip Chins (shoulder width grip)
2 warm-up sets
+90x6x2
+45x12
~supersetted with~
Standing DB Shrugs
115x8
100x15,12
Hammer Strength Preacher Curls
115x10
100x12
90x13
Incline Hammer Curls
40x12,10
35x12
Bout to go on a trip tomorrow. Will have most likely 4-5 days off of training. Goal is to still eat like mad.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
05-25-2012, 06:12 PM
#34
Flat BB Bench
135x5
185x5
225x3
255x2
275x5+1
255x9
Cable Rows (V-Grip Handle)
2 warmups
stack (300lbs) x6
270lbsx8x2
~supersetted with~
Bent DB Laterals
30x12x3
Wide Grip Pullups
+45x10,8
~supersetted with~
Pec Deck Flys
3 sets of 15-12 reps
Lying DB Extensions
40x12
45x10x2
and
Seated DB Extension
80x15,12
~supersetted with~
Hammer Strength Shrugs
8 plates for 4 sets of 15-10 reps
Was out of town for a week and a half. Still lifted a few times. PRs were DB Incline Press (100x12, 110x6), ATG squats (345x2, first time squatting without shoes), Close Grip Hammer Chins (+90x7 or 8).
As for this workout, just trying to get back in the swing of things. Weight was up to 205lbs last week. Down to 197lbs this week, due to travel. Protein has been kept high though, thanks to whey and skim milk. I look leaner now. I was 201.5lbs this morning. I've eaten like a horse since I've gotten back.
135x5
185x5
225x3
255x2
275x5+1
255x9
Cable Rows (V-Grip Handle)
2 warmups
stack (300lbs) x6
270lbsx8x2
~supersetted with~
Bent DB Laterals
30x12x3
Wide Grip Pullups
+45x10,8
~supersetted with~
Pec Deck Flys
3 sets of 15-12 reps
Lying DB Extensions
40x12
45x10x2
and
Seated DB Extension
80x15,12
~supersetted with~
Hammer Strength Shrugs
8 plates for 4 sets of 15-10 reps
Was out of town for a week and a half. Still lifted a few times. PRs were DB Incline Press (100x12, 110x6), ATG squats (345x2, first time squatting without shoes), Close Grip Hammer Chins (+90x7 or 8).
As for this workout, just trying to get back in the swing of things. Weight was up to 205lbs last week. Down to 197lbs this week, due to travel. Protein has been kept high though, thanks to whey and skim milk. I look leaner now. I was 201.5lbs this morning. I've eaten like a horse since I've gotten back.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
05-26-2012, 08:00 PM
#35
Squats (atg/de-weighted/medium stance)
135x5
225x5
275x3
295x2
315x2
340x1 (PR) this was hard. My back was extremely sore today for some reason
Close Stance Squats (heels 7 inches apart)
225x5
275x10 hard as ****. Frustrating
BB Lunges (one leg at a time)
135x12/12x2
Lying Leg Curls
3 sets of 8
Standing one legged curls
3 sets 6-10 reps
Bunch of Calf Work
Stretching
I think jet lag hit me today. And my back is extremely sore from yesterday for some reason. Taking tomorrow off to recover.
135x5
225x5
275x3
295x2
315x2
340x1 (PR) this was hard. My back was extremely sore today for some reason
Close Stance Squats (heels 7 inches apart)
225x5
275x10 hard as ****. Frustrating
BB Lunges (one leg at a time)
135x12/12x2
Lying Leg Curls
3 sets of 8
Standing one legged curls
3 sets 6-10 reps
Bunch of Calf Work
Stretching
I think jet lag hit me today. And my back is extremely sore from yesterday for some reason. Taking tomorrow off to recover.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
05-28-2012, 08:45 PM
#36
DB Incline
65x10
90x5
100x5
110x8 PR
115x5 PR
Wide Grip Pullups
+45x13
+45x10
Standing DB Presses
60x10,8,8
Dips
3 warmup sets
+135x6
+90x14
V-Bar Pulldowns
2 work sets 12-8 reps
Straight Arm Cable Pulldown
2 sets of 15-10 reps
Standing Hammer Curls (simultaneously)
60x8
55x8
50x10
Incline Curls
35x10,8
30x10
First day I've felt energized for my workout in a couple of weeks. Nice PR on DB Incline. I've never even used 115lb DBs for these before. Could probably get 6 completely fresh. Will try the 120s in a couple of weeks. Straight Arm Cable Pulldown is a new exercise for me. Felt great. Burned like hell. Tomorrow will be a cluster fuk of exercises. Probably Hamstring, triceps, traps, abs, and rear delts will be done.
65x10
90x5
100x5
110x8 PR
115x5 PR
Wide Grip Pullups
+45x13
+45x10
Standing DB Presses
60x10,8,8
Dips
3 warmup sets
+135x6
+90x14
V-Bar Pulldowns
2 work sets 12-8 reps
Straight Arm Cable Pulldown
2 sets of 15-10 reps
Standing Hammer Curls (simultaneously)
60x8
55x8
50x10
Incline Curls
35x10,8
30x10
First day I've felt energized for my workout in a couple of weeks. Nice PR on DB Incline. I've never even used 115lb DBs for these before. Could probably get 6 completely fresh. Will try the 120s in a couple of weeks. Straight Arm Cable Pulldown is a new exercise for me. Felt great. Burned like hell. Tomorrow will be a cluster fuk of exercises. Probably Hamstring, triceps, traps, abs, and rear delts will be done.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
05-29-2012, 05:59 PM
#37
RDL
135x5
225x5
275x5
315x3
345x6
~supersetted with~
Hanging Leg Raises
3 sets of 12 reps each
BB Shrugs
345x15x3
~supersetted with~
Cable Face Pulls
3 sets of 15
Standing DB Shrugs
120x8
115x8
105x10
Bent DB Laterals
30x15x2
GHR
BWx8x2
Standing Calf Raises
3 drop sets
Seated Calf Raises
3 sets of 8
Feeling over-trained right now. Gonna take tomorrow off from the gym. Bout to go to bed right now actually. Exhausted.
135x5
225x5
275x5
315x3
345x6
~supersetted with~
Hanging Leg Raises
3 sets of 12 reps each
BB Shrugs
345x15x3
~supersetted with~
Cable Face Pulls
3 sets of 15
Standing DB Shrugs
120x8
115x8
105x10
Bent DB Laterals
30x15x2
GHR
BWx8x2
Standing Calf Raises
3 drop sets
Seated Calf Raises
3 sets of 8
Feeling over-trained right now. Gonna take tomorrow off from the gym. Bout to go to bed right now actually. Exhausted.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
05-31-2012, 06:34 PM
#38
Flat BB Bench
135x10
185x5
225x17 PR
225x14,10
Pec Deck Flys
4 sets of 15-10 reps
V-Bar Cable Pressdowns
4 sets of 15
Standing Cambered Bar Extensions
80x10x4
V-Bar Cable Rows
240x12
270x8
300x6
Would like to be able to rep 225 for 25 in a couple of years. Always like testing myself on these every once in a while to compare myself to NFL combine numbers. 25 reps seems like a respectable number for someone in the 200-210lb range.
135x10
185x5
225x17 PR
225x14,10
Pec Deck Flys
4 sets of 15-10 reps
V-Bar Cable Pressdowns
4 sets of 15
Standing Cambered Bar Extensions
80x10x4
V-Bar Cable Rows
240x12
270x8
300x6
Would like to be able to rep 225 for 25 in a couple of years. Always like testing myself on these every once in a while to compare myself to NFL combine numbers. 25 reps seems like a respectable number for someone in the 200-210lb range.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-04-2012, 09:07 PM
#39
Timed Wide-Grip Pullups (100)
6:25 (1:10 improvement)
Standing DB Presses
3 warmup sets
45x15
55x12
65x8
55x10
Hammer Chins (shoulder width grip)
+45x12,10,10
~supersetted with~
Standing DB Shrugs (3 second squeeze)
85x15x3
Hammer Strength Curls
90x15,12,12
Coming back from a minor back injury. Will be taking it easy the next few days. Just glad it's not a slipped disc.
6:25 (1:10 improvement)
Standing DB Presses
3 warmup sets
45x15
55x12
65x8
55x10
Hammer Chins (shoulder width grip)
+45x12,10,10
~supersetted with~
Standing DB Shrugs (3 second squeeze)
85x15x3
Hammer Strength Curls
90x15,12,12
Coming back from a minor back injury. Will be taking it easy the next few days. Just glad it's not a slipped disc.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-05-2012, 08:52 PM
#40
Seated Calf Raises
4 sets 20-8 reps
ATG Squats (high bar/medium stance/first time using a belt for anything)
135x5
225x5
275x5
315x3
325x3
335x3
Leg Press (single-legged)
2 warm-up sets
8 plates x 6/6
Calf Press (leg press machine)
tons of sets then a huge drop set
Standing Leg Curls
70x8/8 for 3 sets
Leg Extensions (3 second squeeze at top)
2 sets of 15 reps
Stretching
5 minutes on bike
Hanging Leg Raises
3 sets of 12
Felt great to finally train legs again. Took it easy, so as to not upset the back again. Felt pretty good. New experience for me using a belt. Felt like it helped the form. Don't believe I did any buttwinking. Chest and tri's tomorrow.
4 sets 20-8 reps
ATG Squats (high bar/medium stance/first time using a belt for anything)
135x5
225x5
275x5
315x3
325x3
335x3
Leg Press (single-legged)
2 warm-up sets
8 plates x 6/6
Calf Press (leg press machine)
tons of sets then a huge drop set
Standing Leg Curls
70x8/8 for 3 sets
Leg Extensions (3 second squeeze at top)
2 sets of 15 reps
Stretching
5 minutes on bike
Hanging Leg Raises
3 sets of 12
Felt great to finally train legs again. Took it easy, so as to not upset the back again. Felt pretty good. New experience for me using a belt. Felt like it helped the form. Don't believe I did any buttwinking. Chest and tri's tomorrow.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-06-2012, 10:53 PM
#41
Incline BB Bench (warm-up/RCs felt stiff)
135x10
185x5
225x3 (3 second pause)
335x3 (3 second pause)
Incline DB Bench
95x5
105x8
Weighted Dips
+90x5
+135x6
+160x3
+90x13
Pec Deck Flys
3 sets 10-8 reps
Standing DB Laterals
30x15
35x12
40x8–>drop 30x10
Cambered Bar Cable Pressdowns
4 sets of 10 reps
Lying DB Extensions
35x8x3
Tired. It shows.
135x10
185x5
225x3 (3 second pause)
335x3 (3 second pause)
Incline DB Bench
95x5
105x8
Weighted Dips
+90x5
+135x6
+160x3
+90x13
Pec Deck Flys
3 sets 10-8 reps
Standing DB Laterals
30x15
35x12
40x8–>drop 30x10
Cambered Bar Cable Pressdowns
4 sets of 10 reps
Lying DB Extensions
35x8x3
Tired. It shows.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-07-2012, 01:37 AM
#42
Nice weighted dips there.
Aesthetic Nutsack Crew
Plays with balls as I MISC Crew
No underwear Crew
Raw dog Crew
06-07-2012, 06:16 PM
#43
Wide-Grip Pullups
BWx20x2
Straight Arm Cable Pulldown
2 sets 10-8 reps
Wide-Grip BB Shrugs
275x15x3
~supersetted with~
Rope Cable Facepulls
3 sets of 12 reps
1-Arm DB Rows
125x8/8x2
110x10x2
Incline DB Curls
35x10x2
30x10x2
Stretching+Calf Work
BWx20x2
Straight Arm Cable Pulldown
2 sets 10-8 reps
Wide-Grip BB Shrugs
275x15x3
~supersetted with~
Rope Cable Facepulls
3 sets of 12 reps
1-Arm DB Rows
125x8/8x2
110x10x2
Incline DB Curls
35x10x2
30x10x2
Stretching+Calf Work
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-07-2012, 06:17 PM
#44
Originally Posted By JustBulk⏩
Thanks man. Been one of my staples for a while.
Nice weighted dips there.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-09-2012, 08:56 PM
#45
Squats (medium stance/parallel)
135x5
225x5
275x3
315x9 PR
RDL
135x5
225x5
275x3
315x10
Hanging Leg Raises
15,12,12
GHR
BWx8x2
Standing Leg Curls
3 sets of 8 each leg
Bunch of Calf Work and Stretching
Faurk my quads are still sore from Tuesdays leg session. Just wanted to get in there, get out a PR on squats, nail the hams and calves, and get home for some grub. Aggravated my back earlier in the day. Took some pain killers, and did a lot of stretching. Felt fine by the time my workout came. Upper on Monday.
135x5
225x5
275x3
315x9 PR
RDL
135x5
225x5
275x3
315x10
Hanging Leg Raises
15,12,12
GHR
BWx8x2
Standing Leg Curls
3 sets of 8 each leg
Bunch of Calf Work and Stretching
Faurk my quads are still sore from Tuesdays leg session. Just wanted to get in there, get out a PR on squats, nail the hams and calves, and get home for some grub. Aggravated my back earlier in the day. Took some pain killers, and did a lot of stretching. Felt fine by the time my workout came. Upper on Monday.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-11-2012, 08:21 PM
#46
Incline BB Bench
2 warmups
225x10
Incline DB Bench
1 warmup
115x5
100x8
~supersetted with~
Wide Grip Pullups
BWx35,25,20
V-Grip Cable Pulldown
220x8
235x6
Hammer Strength Seated Shrugs
6 plates for 3 sets of 15
V-Grip Cable Rows
255x10x2
Pec Deck Flys
1 warmup
295x6
220x10
Standing DB Shrugs
90x15
100x12
95x12
Kind of tired. Planned on doing only DB Incline Press, but all the benches were taken. Would have liked to have gotten a PR on it. Pretty good pullups. Left a few in the tank so I didn't completely exhaust myself. Probably could have done 37 reps. Body weight was 202lbs at the gym.
2 warmups
225x10
Incline DB Bench
1 warmup
115x5
100x8
~supersetted with~
Wide Grip Pullups
BWx35,25,20
V-Grip Cable Pulldown
220x8
235x6
Hammer Strength Seated Shrugs
6 plates for 3 sets of 15
V-Grip Cable Rows
255x10x2
Pec Deck Flys
1 warmup
295x6
220x10
Standing DB Shrugs
90x15
100x12
95x12
Kind of tired. Planned on doing only DB Incline Press, but all the benches were taken. Would have liked to have gotten a PR on it. Pretty good pullups. Left a few in the tank so I didn't completely exhaust myself. Probably could have done 37 reps. Body weight was 202lbs at the gym.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-14-2012, 08:35 PM
#47
Highlights
Seated DB Press
80x10 (tied PR)
Bunch of curls and tricep work
Seated DB Press
80x10 (tied PR)
Bunch of curls and tricep work
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-14-2012, 08:43 PM
#48
Squats (past parallel)
135x5
225x5
275x3
315x3
345x5 PR
355x2 tired
315x6 tired
Leg Extensions
3 sets 14-11 reps
GHR
2x8
Standing Leg Curls
60x8/8x3
Walking Lunges
55x10/10
55x8/8
Hanging Leg Raises
BWx12x3
Calf Work
Stretching
Riding On Bike
135x5
225x5
275x3
315x3
345x5 PR
355x2 tired
315x6 tired
Leg Extensions
3 sets 14-11 reps
GHR
2x8
Standing Leg Curls
60x8/8x3
Walking Lunges
55x10/10
55x8/8
Hanging Leg Raises
BWx12x3
Calf Work
Stretching
Riding On Bike
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-15-2012, 09:39 PM
#49
Flat BB Bench Press
135x5
185x5
225x3
245x3
265x3
285x4 PR
265x7
Weighted Dips
+90x5
+135x2
+180x1.5 PR
+135x6
Wide-Grips Pullups
+45x14
+45x10
BWx16
Wide-Grip Shrugs
275x15x3
Didn't have very long to workout today. Probably going to hit some more upperbody tomorrow, with some rows thrown in. Going on yet another trip, and will have 4-5 days without training.
135x5
185x5
225x3
245x3
265x3
285x4 PR
265x7
Weighted Dips
+90x5
+135x2
+180x1.5 PR
+135x6
Wide-Grips Pullups
+45x14
+45x10
BWx16
Wide-Grip Shrugs
275x15x3
Didn't have very long to workout today. Probably going to hit some more upperbody tomorrow, with some rows thrown in. Going on yet another trip, and will have 4-5 days without training.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-18-2012, 04:19 PM
#50
Standing BB Shoulder Press
135x6
145x6
155x4
135x7
~supersetted with~
Standing DB Curls (simultaneously)
50x12/12
55x10/10
60x8/8
Rope Cable Face Pulls
3 sets of 12
~supersetted with~
Standing DB Laterals
25x12,12,12
Seated DB Extensions
100x8,8,8
~supersetted with~
Hammer Strength Preacher Curls
115x10,10,10
Cambered Bar Cable Pressdowns
4 sets of 15-10
I suck @ overhead press.
135x6
145x6
155x4
135x7
~supersetted with~
Standing DB Curls (simultaneously)
50x12/12
55x10/10
60x8/8
Rope Cable Face Pulls
3 sets of 12
~supersetted with~
Standing DB Laterals
25x12,12,12
Seated DB Extensions
100x8,8,8
~supersetted with~
Hammer Strength Preacher Curls
115x10,10,10
Cambered Bar Cable Pressdowns
4 sets of 15-10
I suck @ overhead press.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-18-2012, 04:21 PM
#51
ATG Squats (medium stance)
135x5
225x5
275x5
315x2
340x2
360x2 PR
370x1 PR
RDL
135x5
225x5
275x3
315x1
350x8 PR
Single Legged Leg Press
6 plates x 15/15
8 plates for 8/8
Standing Leg Curls
3 sets of 8-9 reps
Calf Work, Ab work, stretching
135x5
225x5
275x5
315x2
340x2
360x2 PR
370x1 PR
RDL
135x5
225x5
275x3
315x1
350x8 PR
Single Legged Leg Press
6 plates x 15/15
8 plates for 8/8
Standing Leg Curls
3 sets of 8-9 reps
Calf Work, Ab work, stretching
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-08-2013, 04:39 PM
#52
BB Deadlift
135x5
225x5
315x3
365x3
405x2
425x1
435x1
405x2
BB Power Shrugs
315x6
405x6
455x6
495x6
Bent BB Rows
135x5
225x5
245x5
265x5
Lying Leg Curls
3 sets 12-8 reps
DB RDL
125'sx10x2
Standing Calf Raises (smith machine)
6 sets of 225 to failure
Seated Calf Raises
4 sets of 90 to failure then drop to 45 to failure
Hanging leg raises
3x10
Stretching
15 minute run
135x5
225x5
315x3
365x3
405x2
425x1
435x1
405x2
BB Power Shrugs
315x6
405x6
455x6
495x6
Bent BB Rows
135x5
225x5
245x5
265x5
Lying Leg Curls
3 sets 12-8 reps
DB RDL
125'sx10x2
Standing Calf Raises (smith machine)
6 sets of 225 to failure
Seated Calf Raises
4 sets of 90 to failure then drop to 45 to failure
Hanging leg raises
3x10
Stretching
15 minute run
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-09-2013, 03:04 PM
#53
BB CGBP
135x6
185x6
205x6
225x6
235x5
Lying DB Extensions
35x15
45x12x2
55x6
40x12
~supersetted with~
Standing DB Curls (simultaneously)
45x10x2
55x6
40x15
Seated DB Extension
90x10,8
Rope Cable Pressdowns
3 sets 10 or so reps
Cable Curls (Cambered attachment)
2 sets of 10 or 12
BB Curls
80x10
70x12
Standing DB Laterals
30x15
35x12
40x10 drop to…
25x12
15 minutes of running
135x6
185x6
205x6
225x6
235x5
Lying DB Extensions
35x15
45x12x2
55x6
40x12
~supersetted with~
Standing DB Curls (simultaneously)
45x10x2
55x6
40x15
Seated DB Extension
90x10,8
Rope Cable Pressdowns
3 sets 10 or so reps
Cable Curls (Cambered attachment)
2 sets of 10 or 12
BB Curls
80x10
70x12
Standing DB Laterals
30x15
35x12
40x10 drop to…
25x12
15 minutes of running
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-11-2013, 05:16 PM
#54
Highbar Squats
135x5x2
22x5x2
275x5
295x3
315x3x6 (1 minute rests in between sets)
Single Legged Leg Press (weight in plates only)
90x6/6
180x6/6
270x12/12
360x6/6
270x10/10
Leg Extensions
3 sets of 15
Seated Calf Press Machine
Put the pin in and went for a bunch of sets
Stretching
20 minute run
Going as far down on squats as I can before the buttwink kicks in. Wearing a thinner weight lifting belt, and was harder to get used to than I thought it would be, so I didn't want to push myself. I squat with this sort of rep scheme and rest time occasionally, when I don't feel like destroying my CNS, but still destroying my legs.
135x5x2
22x5x2
275x5
295x3
315x3x6 (1 minute rests in between sets)
Single Legged Leg Press (weight in plates only)
90x6/6
180x6/6
270x12/12
360x6/6
270x10/10
Leg Extensions
3 sets of 15
Seated Calf Press Machine
Put the pin in and went for a bunch of sets
Stretching
20 minute run
Going as far down on squats as I can before the buttwink kicks in. Wearing a thinner weight lifting belt, and was harder to get used to than I thought it would be, so I didn't want to push myself. I squat with this sort of rep scheme and rest time occasionally, when I don't feel like destroying my CNS, but still destroying my legs.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-11-2013, 05:35 PM
#55
Your squats are going up quickly. Mirin. You log looks lonely brah, I'm subbed now
Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
06-12-2013, 05:12 PM
#56
Incline DB Press
65x12
85x6
100x6
110x8
115x5
100x12
Dips
BW warmup
+90x10
+135x8x2
+90x15
Wide-Grip Pullups
BW Warmup
+45x10
+55x10
+70x8
Chinups
+90x6
+70x8
+45x9
DB Shrugs
125x10x2
115x10
Hanging Leg Raises
3 sets of 10
Cable Flys
some warm up sets, then 3 work sets 18-10 reps
Was gonna do cardio, but other things came up.
I realized I hadn't updated this in a while, so I'll update my PRs
DB Incline 115x7, 110x10, 100x15
Weighted Dips 90 for like 24 I think, 135x16, 160x7, 180x4
Pullups BWx52, +45x30something, +90x10
Hammer Grip Chins +90x10, +135x4
BB Rows 265x6
Deads 435x1 (been doing them again for the past 3 weeks so not too bad for a "beginner"
Front Squats 245x8, 255x6, 265x4
RDL 375x6
High bar squats have digressed for some reason. Been getting a little stronger lately on them. Haven't quite met PRs from last year. I am also weighing about 10lbs less, though. Been doing a lot more cardio.
Haven't recorded workouts for the past year, so this is the best I can remember.
65x12
85x6
100x6
110x8
115x5
100x12
Dips
BW warmup
+90x10
+135x8x2
+90x15
Wide-Grip Pullups
BW Warmup
+45x10
+55x10
+70x8
Chinups
+90x6
+70x8
+45x9
DB Shrugs
125x10x2
115x10
Hanging Leg Raises
3 sets of 10
Cable Flys
some warm up sets, then 3 work sets 18-10 reps
Was gonna do cardio, but other things came up.
I realized I hadn't updated this in a while, so I'll update my PRs
DB Incline 115x7, 110x10, 100x15
Weighted Dips 90 for like 24 I think, 135x16, 160x7, 180x4
Pullups BWx52, +45x30something, +90x10
Hammer Grip Chins +90x10, +135x4
BB Rows 265x6
Deads 435x1 (been doing them again for the past 3 weeks so not too bad for a "beginner"
Front Squats 245x8, 255x6, 265x4
RDL 375x6
High bar squats have digressed for some reason. Been getting a little stronger lately on them. Haven't quite met PRs from last year. I am also weighing about 10lbs less, though. Been doing a lot more cardio.
Haven't recorded workouts for the past year, so this is the best I can remember.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-12-2013, 05:18 PM
#57
Originally Posted By Gibb1991⏩
I don't advertise in my sig. My old logs were full of comments, and it was hard to find workouts from like 2 weeks earlier.
Your squats are going up quickly. Mirin. You log looks lonely brah, I'm subbed now
I have this on here to record workouts easily (my hand writing is like a 4 year old), and to offer advice from anyone interested in what I am doing.
I do plan on recording some dips and pullups in the near future. I've gotten my 100 pullups for time in just under 3 minutes, at a body weight of ~195. Been wanting to record that for a while, plus some 4 plate dips.
Feel free to post anytime you want though. I love talking training. Exercise and workout programs section become repetitive though. So this is a good format.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-12-2013, 05:33 PM
#58
Originally Posted By SwagMorris⏩
Haha, makes sense, your AVI seems familiar, I think I may have been in one of your old logs. I love recording my workouts here, I've kept a log for a year now (off and on for the first while so it's not long) and it's cool to see the progression in lifts. Check mine out to if you got time to kill, a couple people post in their about their progress and chit, it's awesome.
I don't advertise in my sig. My old logs were full of comments, and it was hard to find workouts from like 2 weeks earlier.
I have this on here to record workouts easily (my hand writing is like a 4 year old), and to offer advice from anyone interested in what I am doing.
I do plan on recording some dips and pullups in the near future. I've gotten my 100 pullups for time in just under 3 minutes, at a body weight of ~195. Been wanting to record that for a while, plus some 4 plate dips.
Feel free to post anytime you want though. I love talking training. Exercise and workout programs section become repetitive though. So this is a good format.
I have this on here to record workouts easily (my hand writing is like a 4 year old), and to offer advice from anyone interested in what I am doing.
I do plan on recording some dips and pullups in the near future. I've gotten my 100 pullups for time in just under 3 minutes, at a body weight of ~195. Been wanting to record that for a while, plus some 4 plate dips.
Feel free to post anytime you want though. I love talking training. Exercise and workout programs section become repetitive though. So this is a good format.
http://forum.bodybuilding.com/showth...hp?t=145467771
Do you ever get pain on your weighted dips? I've just started doing them and gotten up to +30 x 10 but my wrist is the sticking point.
Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
06-12-2013, 05:39 PM
#59
Originally Posted By Gibb1991⏩
I've had the same avi for 3 years. I need to update this ish. I deleted a lot of my pictures a couple of years ago when someone got a hold of my personal info, some how.
Haha, makes sense, your AVI seems familiar, I think I may have been in one of your old logs. I love recording my workouts here, I've kept a log for a year now (off and on for the first while so it's not long) and it's cool to see the progression in lifts. Check mine out to if you got time to kill, a couple people post in their about their progress and chit, it's awesome.
http://forum.bodybuilding.com/showth...hp?t=145467771
Do you ever get pain on your weighted dips? I've just started doing them and gotten up to +30 x 10 but my wrist is the sticking point.
http://forum.bodybuilding.com/showth...hp?t=145467771
Do you ever get pain on your weighted dips? I've just started doing them and gotten up to +30 x 10 but my wrist is the sticking point.
Occasionally I'll get pain in my clavicle, but I've been doing them for so long, my body is pretty used to it. I get wrist pain if I use dip bars that are too thick.
That one specifically, with the assist pad or whatever it's called down. So maybe the bars are too thick, if your problem is similar to the one I had.
- SwagMorris
- ProudOfYourBoy
-
- SwagMorris
- ProudOfYourBoy
- Join Date: Jan 2006
- Posts: 15,557
- Rep Power: 39,915
-
06-12-2013, 05:42 PM
#60
Originally Posted By SwagMorris⏩
Nah, the bars at my gym are thin. Idk, it's a general wrist problem but dips flare it up. Oh well, thanks for the advice though
I've had the same avi for 3 years. I need to update this ish. I deleted a lot of my pictures a couple of years ago when someone got a hold of my personal info, some how.
Occasionally I'll get pain in my clavicle, but I've been doing them for so long, my body is pretty used to it. I get wrist pain if I use dip bars that are too thick.
That one specifically, with the assist pad or whatever it's called down. So maybe the bars are too thick, if your problem is similar to the one I had.
Occasionally I'll get pain in my clavicle, but I've been doing them for so long, my body is pretty used to it. I get wrist pain if I use dip bars that are too thick.
That one specifically, with the assist pad or whatever it's called down. So maybe the bars are too thick, if your problem is similar to the one I had.
Eat Right. Lift Heavy. Be a Fat Manlet.
One Year to Leave Do I Even Lift Status
http://forum.bodybuilding.com/showthread.php?t=145467771&p=1434065071#post1434065071
Bookmarks
- Digg
- del.icio.us
- StumbleUpon
Posting Permissions
- You may not post new threads
- You may not post replies
- You may not post attachments
- You may not edit your posts