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#211
08-10-2010, 04:00 AM
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Monday, August 9: Chest
I ate some bad eggs on Friday night which put me in a calorie deficit all weekend. The good news is i only had to take one extra day off, and my appetite has almost fully returned. I had enough energy tonight to do my chest. Decline DB Press: 50X10 55X10 55X10 Supersetted the last two sets with some DB Flies, also on decline. 20X10 20X10 Incline DB Press 35X8 35X8 35X8 Supersetted the last few sets with some incline DB Flies, mainly to stretch out my pecs (still a little sore from the austrian blitz 8 days ago!) Machine Flies 60X10 70X10 70X10 My energy levels were pretty low still, but I'm happy i got out there and got a workout done.
__________________
steve  "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!" 
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#212
08-11-2010, 03:56 AM
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Tuesday, August 10: Back, Shoulders and Biceps
Better workout today, my appetite has fully returned and my energy & intensity levels were good.
CG Pullups: BW +25 Pounds X8 BW +25 Pounds X7 BW +25 Pounds X6 BW +25 Pounds X5 Supersetted these with some super-wide grip pulldowns: 50X12 50X12 50X12 50X12 Kettlebell Deads: 70X20 70X20 70X20 Supersetted these with some kettlebell shrugs (They were closer than dumbbells  )40X12 40X12 40X12 Cable Rows: 120X10 120X8 105X10 DB Laterals: 12.5X10 Preacher Curls: 40X7,7,7 45X8 40X7 Supersetted these with some Upright Rows: 20X20 40X10 Alternating DB Curls, Rest on Contraction: 20X10 20X8 Slow Concentration Curls: 15X8, 10X8 Pretty decent workout, it was nice to get back into weighted chins. Can't wait till I'm back using some serious weight for those.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#213
08-12-2010, 03:08 AM
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Wednesday, August 11: Legs & Triceps
Started out with the spinbike and some hip mobility dynamic stretching.
Squats: 135X10 185X7 155X10 165X10 135X10 Hack Squats: 1 Set, 2 Plates Walking Lunges: 25 Dumbbells in hand, 2 Sets. Skull Crushers SS Close Grip BP 35X15,15 45X12,12 50X10,10 Decline DB Triceps Extension 25X6 17.5X8 Overall a good workout, my squats were great and my energy levels were high. I did some sprints in between different exercises as well, which was great on my mushy legs following my squats.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#214
08-15-2010, 06:53 AM
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Friday August 13: Chest and Delts
Decline Bench: 135X6 125X6 115X6 Supersetted the bench with some upright rows: 50X12 50X12 50X12drop 25x6 Flat DB Press: 45X7 40X6 35X10 Supersetted these with some DB Flys 12.5X7 12.5X7 12.5X7 DB Laterals: 12.5X10 12.5X10 12.5X10 Followed this with some Anterior Cable raises (supinated grip) to stretch out my upper pecs; i finished the workout off with some medicine ball throws. Overall a decent workout, strength is slowly returning.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#215
08-15-2010, 06:59 AM
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Saturday August 14: Back and Biceps
Weighted Chins:
BW+25X8 BW+25X5 BW+25X3 Supersetted those with some Superwide Lat Pulldowns: 60X12 60X12 60X12 Deadlifts: 70x20 (Warmup with kettlebell) 135X7 135X10 135X10 Bent over BB Rows: 50x12 70x12 70X10 Supersetted those with some Leg swings off the end of a bench. Preacher DB Curls (Alternating arms, no rest): 25X14,14 25X9,9 25X6,6 15x8,8 Cable Rows (Wider Grip): 80X10 80X10 80X8 Supersetted these with some reverse DB Flys: 12.5x8 12.5x8 Pretty decent workout, although i felt that i could of hit my lats/biceps harder. My upper back and traps were fried though.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#216
08-17-2010, 04:16 AM
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Monday, August 16: Arms and Legs
SkullCrushers
45X12 55X10 55X9 45X10 Supersetted those with some standing BB Curls 45X12 55X12 55X10 45X12 French Presses 40x12 40x10 40x10 40x8 Supersetted those with some One arm DB Curls supported off a high incline bench 17.5X12 17.5X10 17.5X8 15X12 Squats 135X10 135X10 135X10 I played around with a safety squat bar on these and hated it, I think because it changed the center of balance during my squat motion. I don't think I'll use it again, I'm fine with the regular olympic bar i was just curious what it would be like. Walking Lunges 35LB DB's for 2 Lengths Pretty decent workout overall, i felt great with a day off yesterday. Energy and intensity levels were high
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#217
08-18-2010, 04:33 AM
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Tuesday, August 17: Chest and Shoulders
Flat DB Press:
50X12 60X10 60X4 Supersetted these with some Upright Rows: 50X12 60X10 60X10 Decline DB Press: 50X8 50x6 50x7 Incline DB Flys: 20X15 20X15 20X15 Bent over Reverse Cable Flys: 12.5X12 12.5X12 12.5X10, dropset to failure Pretty solid workout, i fried my chest and had plenty of energy. Felt like i could of done alot more today, the workout only took 40 minutes and i had alot of energy to burn. Might consider revising my split so i have more to do on this day.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#218
08-21-2010, 03:45 AM
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Friday, August 20: Back and Arms
CG Chins:
BW+30X7 BW+30X6 BW+25X7 Supersetted these with some Widegrip Lat Pulldowns: 60x10 60x10 60x10 Bent over Barbell Rows: 70X12 70X12 70X12 Supersetted these with some Reverse Cable Flys: 12.5X12 12.5X12 12.5X10 Skull Crushers Supersetted with CG Bench: 50X12, X12 50X8, X8 50X8, X8 Alternated these with some Standing BB Curls: 50X12 50X12 50X10 Dumbbell Preacher Curls: 20X12 20X10 15X10 Supersetted these with some French Presses: 45X12 45X9 45X8 V-Grip Pushdowns: 25X12 35X10 Great workout tonight.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#219
08-23-2010, 04:05 AM
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Sunday, August 22: Legs
Ran for a bit & spent a little time on the spinbike, then stretched out my hips and legs.
Squats: 135X10 175X10 185X10 155X10 Hamstring Curls: 50X12 60X10 50X10 Walking Lunges: 30LB Dumbbells X 3 Lengths till failure Also mixed in some kettlebell swings and sprints between sets. Great workout overall, by squatting with my feet close together i have alleviated a lot of my hip pain. I am getting more flexible, so i can still go as deep with the closer stance.
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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#220
08-24-2010, 04:40 AM
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Monday, August 23: Chest and Triceps
Flat DB Press:
40X12 60X8 60X5 55X5 Supersetted these with some upright rows: 60X12 60X8 60X8 60X7 Flat DB Flys: 25X12 25X12 25X12 Supersetted these with some L-Laterals: 25X6 15X10 15X10 Flat DB Triceps Extension: 15X15 Skull Crushers 60X10 60X8 50X7 Supersetted the last two with CG Bench: 60X7 50X5 French Press: 45X9 45X7 V-Grip Pushdowns: 42.5X10 42.5X9 Followed this up with a set of pushups with my feet up, and then did some work on the cable crossover to try and activate my inner upper chest fibers. 3 Sets, varying degrees. 1 Final set done incline off an exercise ball. Great workout, my chest and triceps were really pumped after this one. Looking forward to back and biceps next!
__________________
steve "Everybody wants to be a bodybuilder, but don't nobody want to move no heavy-([---]) weights!"
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