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  #21  
Old 07-10-2008, 12:19 AM
Timmah Timmah is offline
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Had to take yesterday off due to no babysitter and a friend had already planned to go with me today for legs, so split is messed up this week. Took my off day yesterday, did legs today, chest/tri's shoulders tomorrow and will restart with back the next day.

Hack Squats, feet close together
200 x10
290 x10
380 x8

Squats, alternated my heavy sets between wide and close stance
135 x10
225 x10
275 x8
315 x5 x3

Leg Extensions
140 x5
150 x5 x5

Hammie Curls and Calf Raises to failure stripsets
*Still light on the hammies

Dumbell Lunges- 1 leg at a time
135 x10

Finished it off with 10 minutes of the exercise from thepost the other day. The squat, rom squat, row, clean, squat, press, squat, press...And it will further more just be called "THE BEAST!" I got 15 reps in 10 minutes today. Still way out of breath! and 95lbs again. 2 days from now may up it to 100.
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  #22  
Old 07-10-2008, 12:46 AM
Timmah Timmah is offline
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9 days into my cut and I've gone from 187lbs back down to 180. We'll see how much of that is what if I can borrow some calipers from a buddy...to compare for the future, here are my measurements (rounded to 1/4 inch)

67inches tall and 180lbs

Neck - 16.5
Chest- 41.5
Bicep- 15.5
Forearm- 12.25
Waist- 34.5 (This is where I need the most work! 4 pack, but some love handles!)
Hips- 40
Quads- 23
Calves- 16 (By far the most defined part of my body)
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  #23  
Old 07-10-2008, 01:16 AM
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nice squatting man
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  #24  
Old 07-10-2008, 01:43 AM
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Yeah, I'm still not going real heavy, but anything that leaves bruises on your traps inspires you! I try to do them explosively as I can. Today on the 1st set it was coming up about an inch off my back, none bythe 5th.
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  #25  
Old 07-10-2008, 11:23 PM
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Today was an upper body day. Did it right after work so energy was lower, but felt like I got a bit accomplished.

BenchPress
135 x10
215 x5 x5

Dumbell Flies
40 x5 x5

Incline Bench
135 x10
185 x5 x2

Lateral Raises
20 x10
25 x8 x2

Tricep Dips
35lbs x10 x3

BB Curls
95 x8
100 x6
105 x5

Unilateral Hammer Curls
45 x5 x5
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  #26  
Old 07-11-2008, 11:08 PM
Timmah Timmah is offline
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It was rough at work! Pain in the (!@#$%^&*) and I didn't want to go to the gym, I wanted to go home and take a nap. So, I went to the gym!

Good Mornings
135 x10
225 x10

Romanian Deadlifts
135 x10
225 x10
315 x8

Deadlifts
365 x6
385 x4
405 x2 (First time hitting 400 since my hamstring got hurt)

Nuetral Grip Pull-Ups to Failure
Seated Rows to Failure
T-Bar @ 75lbs to Failure
Bent Rows @ 135lbs to Failure

This is where I took a break from back to work more biceps. It seems since I started my cut they're just not getting enough attention.

Hammer Curls (Unilateral)
40 x5
45 x5

BB Curls @ 135, Focusing on Negatives. Had to cheat to get it up there, even on the first rep, but could feel the burn going all the way down. Took about4-5 seconds per rep

Finished it off with more back!

Drop Set Behind the Back Lat Pulldowns
Drop Set Lat Pulldowns
Drop Set Close grip palms in pulldowns

I need more days at work that piss me off!
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  #27  
Old 07-14-2008, 12:08 AM
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Chest/Tri/Shoulder day!
Re-Loading up on the Creatine today and tomorrow to cycle through for another 4'ish weeks. Have drank a ton of water and I felt really good throughout the workout. The only downside was that I started getting a headache for some reason. All the blood must have been going to my pumped up triceps!

Bench
220 x5 x5

CG Bench
185 x5 x5

Dumbell Flies
45 x5 x3...ran out of juice on this one...felt great though!

Tricep Pulldowns Rope Supersetted with bodyweight dips
120 x10 -> 10 dips
140 x8 -> 8 deips
150 x5 -> 6 dips (Failure)

Front Raises
30 x5
35 x5

Lat Raises
20 x10
25 x5

Finished it off with THE BEAST @ 100lbs. 10x in 5 minutes, then immediately jogged about a mile.
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  #28  
Old 07-14-2008, 02:26 PM
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[ QUOTE ]
It was rough at work! Pain in the (!@#$%^&*) and I didn't want to go to the gym, I wanted to go home and take a nap. So, I went to the gym!


[/ QUOTE ]

That's what it's about!
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Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights
With God's help...Mens sana in corpore sano
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  #29  
Old 07-14-2008, 10:18 PM
Timmah Timmah is offline
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I had to wake up early today and hit the gym before work. So, I had great energy for the workout, but none for the first 4 hrs ofwork. My legs were jelly!

Feet CLose Squats
135 x10
225 x10
315 x5

Feet Wide Squats...was switching between the above and this
135 x10
225 x10
315 x10

Leg Extensions
110 x10
120 x10
130 x8
140 x8

Romanian Deadlifts
135 x30

BB Lunges
135 x20
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  #30  
Old 07-15-2008, 03:21 PM
Timmah Timmah is offline
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Today was Sprints! I did about a half hour's worth of sprints...or at least running hard.
Sprint for 1/10th mile, walk for 1/20th, rinse and repeat for half an hour.
Definitely felt it in my glutes and hamstrings. Thinkin it should shorten the DOMs from yesterday's workout.
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