misterjaydubyoo's GET RIGHT GET TIGHT log
 

Never done a log, but figured I would to track progress....

MONDAY


treadmill for 10 minutes, ~7.2mph

BICEPS

Straight Bar: (mainly done with strict form, and to fatigue, not fail)

45 @ 10
65 @ 10
85 @ 10
105 @ 10
125 @ 4
135 @ 2

95 @ 10
30 sec rest
95 @ 10
30 sec rest
95 @ 6


Preacer Curl w/ Hammer curl bar SS w/ hanging knee raises

~70 @ 10, 10
45 sec rest
~70 @ 10, 10
45 sec rest
~ 70 @ 10, 10


Single arm DB curls on inclined bench
25 @ 10
25 @ 10
35 @ 10

Standing DB Alternating Curls with twist

35 @ 10
35 @ 10
35 @10

Seated hammers (for pump....quick, form not important)
35s
35s
35s

100 crunches


treadmill:
1 min @ 10.1 mph
4 min @ ~6 mph

tuesday
 

TUESDAY


CHEST w/ some tri work

Flat Bench

45 @ 10
135 @ 10
185 @ 2
227 @ 2
297 @ 5
317 @ 3
327 @ 2
277 @ 5 (from one board, all w/ 3 sec pause)


Cable Incline Flyes ss with occluded tricep rope pushdowns

@10,30
@10, 15
@8, 15


Decline CG (various ROM's throughout each set)

135 @ 10
185 @ 10
185 @ 10



Floor presses

135 @ 10
225 @ 9
245 @ 3


Weighted Dips
Bwt + 100 lb plate @ 10
Bwt + 100 lb plate + 45 lb plate @ 4



Seem to be recovering faster and sustaining more energy now that XTend has become my friend. :cool:

You have a full day dedicated to biceps??? Can I ask why? and what your full routine looks like?

Tell me those are bench dips and not regular dips? If you are doing regular dips with 145 lbs you are the friggin' man!

And the Xtend, that stuff is spreading like wildfire around this website, I may have to get down on it too!

Well I am not happy with my biceps right now, and I am changing things up. As you see, I threw some cardio in there, so I kinda combined the two.

Sometimes I also neglect doing biceps in the week, so this ensures I get it done. It seems my biceps respond best to high volume.


Nah, those are regular. I use a belt and attach a chain with a clip to the buckle and then put the chain through the plates. Feels heavy on the waist, haha. I am going to start doing these at the beginning of the workout to see what kind of weight I can do, and the results it will produce.

Yeah XTend seems good so far.

You are awesome, keep up the good work bro!

^preciate it...

sure as hell didn't feel awesome today...shoulda just used today as a rest day


WEDNESDAY

Squats

135-330

-wasn't feelin it, felt weak and sluggish....should have used today to rest

Straight leg deadlift

225 @ 5 x 3

Crunches

@ 50 x 2


called it a day...

What inch biceps are you aiming for? 18-19?

Just wondering because you need to allow time to build the other muscles, so time which is given for biceps could be much better used.

Ant

18 would be perfect

I rarely do a bicep regimen like this. I simply did it to "jumpstart" them because I had been neglecting them or half a$$in bicep workouts more often than not.

My other muscles are pretty much up to par for what I want (minus legs), and considering I am in a cutting phase right now, I do not think I will be building anything substantial until after my cut is over.

My emphasis now is to get lean and mean:

1. for my trip
2. to easily make weight and utilize the most muscle in an upcoming powerlifting meet (push/pull)

FRIDAY


Warmup:

CG Incline
135 @ 10
135 @ 10
155 @ 8


Decline Skull Crushers SS w/ Hammer Curl

85 @ 10, 85 @ 10
95 @ 10, 95 @ 10
105 @ 10, 105 @ 10
105 @ 10, 105 @ 8


Cable Tricep Presses SS w/ Str8 Bar Curls (towel wrapped around bar)

20, 95 @ 10
10, 95 @ 10
8, 95 @ 10, then 4 more w/out towel


Lat Pulls to the front, perfect form

135 @ 10
135 @ 10
180 @ 6


T-Bar Rows

3 plates @ 12
3 plates @ 12
3 plates @ 12


Short and sweet.....called it an evenin