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  #21  
Old 09-11-2009, 02:33 PM
Pyromt30 Pyromt30 is offline
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Killer workout yesterday. I am exhausted today!

Deadlifts:
135x10
185x10
225x8
275x6
315x4
340x1 NEW PR!

Widegrip Pullups:
BW x 10
3sets of 10lbsx10
1set 25lbsx8

Bentover Rows Supersetted with One Arm Cable Rows
40x15 40x10
50x12 40x10
60x12 40x10

Reverse Grip Narrow Pulldowns:
100x12
120x10
140x8
160x6

Preacher Curls:
55x10
75x10
95x5 Drop 75x5 Drop 65x5

Pinwheel Curls:
30x8
25x10
35x6 Drop 30x8 Drop 25x10

One Arm Cable Curls Occluded:
20 x 10
20 x 8
15 x 6

Last edited by Pyromt30; 09-11-2009 at 02:36 PM.
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  #22  
Old 09-14-2009, 10:49 PM
Pyromt30 Pyromt30 is offline
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Shoulder Day
Weight 180lbs

Barbell Shoulder Press:
45x15
95x10
115x8
135x6
145x3
Drop 95x8

Upright Rows:
65x10
85x10
105x10

Lateral Raise Superset w Front Raise DB
20x10 per side
25x10 per side
30x6 per side

Shrugs:
75x15
75x15

Abs
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  #23  
Old 09-15-2009, 10:32 PM
Pyromt30 Pyromt30 is offline
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Crazy leg day. My legs were instantly pumped today, might be because of occlusion training used last week...just a thhought

Warm UP on Bike

Squat Press:
270x10
360x10
450x8
540x5
360x10
180x10

Seated Calf Raise
70x15
115x15
140x12

Glute Ham Raises
3x7 with BW

Occluded Leg Extenstion
5x15 with 50lbs 30sec rest in between

Occluded Leg Curl
3x15 with 70lbs 30sec rest in between

Occluded Standing Calf Raise
3x15 with 105lbs 30sec rest in between
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  #24  
Old 09-16-2009, 09:15 PM
Pyromt30 Pyromt30 is offline
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Did abs today.

It is interesting as I have been gaining about 1lbs a week for the last 6 weeks and now all of a sudden I have lost 6lbs. I have not changed my diet and if anything have been eating slightly more. Also people have been commenting on the size I have added over the last month. Perhaps the scale at the gym was reset???
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  #25  
Old 09-18-2009, 03:02 PM
Pyromt30 Pyromt30 is offline
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Yesterday had a quick workout doing chest and tri's. I couldn't go as heavy because I did shoulders on monday.

Warmups

Incline DB Chest
55 x 10
70 x 10
70 x 8
55 x 10

Tricep Pushdowns
80 x 10
100 x10
120 x 10

Smith Press Bench
105 x 10
155 x 8
155 x 8

Cable Flys
20 x 10
30 x 10
40 x 10

Overhead Tricep Press
50 x 10
65 x 10
80 x 6

Wolverines
30 x 10
40 x 8
50 x 6
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  #26  
Old 09-21-2009, 10:37 PM
Pyromt30 Pyromt30 is offline
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Location: New Hampshire
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Back and Bi's

Deadlifts
135 x 10
185 x 10
225 x 8
315 x 6

Widegrip Pullups
4x8 BW

Alt DB Arm Curls
30x10
40x8
50x6 ->Drop 25x6 hold conctraction

One Arm Rows
90x10
135x10
180x8
205x6

21's
45lbs
55lbs
45lbs

Narrow Rev Grip Pulldowns
80x10
100x10
120x8
140x6

One Arm Cable Curls Occluded
25x10
25x2 -> Drop 15x8
15x8
10x8

Abs
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  #27  
Old 09-22-2009, 10:17 PM
Pyromt30 Pyromt30 is offline
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Chest and Tri's Today

Gym getting busier as all the undergrads are showing up.

Flat DB Bench Press
50x10
65x9
80x8
65x8

Cable Flys
30x10
40x10
50x8

Speed Presses
4 sets of 135x6

Wolverines
30x10
40x10
50x8

Cable Pulldowns V-Bar
80x10
100x10
120x8
140x6

Skullcrushers
3 sets of 65x10

Ropepulldowns (Giant Drop-Set)
80x6 ->
70x6 ->
60x8 ->
50x8 ->
40x10 ->
40x10 ->
40x10 ->
40x10

abs
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  #28  
Old 09-25-2009, 05:59 PM
Pyromt30 Pyromt30 is offline
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Leg Day yesterday
Weight 181

Warmups

BB Squats
135x10
185x10
225x8
275x6
300x3 New PR!

Glute-Ham Raises
3x8 BW

Leg Extension
110x15
130x12
150x10
170x8
190x6
210x5

Squat Press Occluded
180x15
180x8
180x5
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