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#21
09-11-2009, 02:33 PM
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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
09-14-2009, 10:49 PM
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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
09-15-2009, 10:32 PM
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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
09-16-2009, 09:15 PM
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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
09-18-2009, 03:02 PM
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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
09-21-2009, 10:37 PM
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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
09-22-2009, 10:17 PM
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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
09-25-2009, 05:59 PM
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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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