SFW |
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| Posted by: cc-10 Dec 14 2007, 02:03 PM |
| gonna log my lifts 5'9 195ish 12-15ish bf goal hit 210 wish me luck lol |
| Posted by: cc-10 Dec 14 2007, 06:53 PM |
| Friday 14 Leg Press 6 sets last set 16 plates x 5 zercher squat 5 sets Leg extensions 5 sets calf raises 3 sets abs im just gonna list the number of sets i'll do b/c i don't bring a journal in the gym anymore i got sick an tired of carry'n it around w/ me and i seem to have better workouts w/o it |
| Posted by: cc-10 Dec 15 2007, 08:28 PM |
| going to hit the gym in a few...not gonna have time to post what i did so i'll put it up 2morow |
| Posted by: cc-10 Dec 15 2007, 10:30 PM |
| flat db bench 2 warm up sets 6 sets incline db bench 3 sets cable flys 3 sets tricep push downs 4 sets close grip jammer press 3 sets over head one arm trice extension 2 sets new cable machine in my hometown gym...had to try them out w/ flys and pushdows...i like it alot....finished flat db bench at 100 x 7..pretty pussy if u ask me...gonna step it up to the 105's next time around i can do better...gonna have to drown my self in protien  |
| Posted by: cc-10 Dec 16 2007, 11:38 AM |
| just slammed 7 eggs 3 pieces of toast..wheat.....and 3 large glasses of milk. don't know if i'll make it into the gym 2day i'll try my best but the weather out side is gonna be bad an i was planning on SFW after the cowboys game |
| Posted by: MoVin_Weight Dec 16 2007, 10:15 PM |
| looks good bruh... set a time period for when you want to hit 210, id say by march you should be there |
| Posted by: cc-10 Dec 17 2007, 11:16 AM | ||
hmmmmmm good idea i wanna push my self im an endomorph an i put on mass quick an it's just hard for me to cut...sooooooooooo lets make it valentines day  |
| Posted by: cc-10 Dec 17 2007, 11:20 AM |
| last nights session standing millitary press 2 warm up sets 5 sets arnold press 1 warm up set for form 3 sets upright row 3 sets 35 plate delt raise (very slow robot form) 2 sets didn't gain much strength from last week..piss off...oh well lets get big |
| Posted by: MoVin_Weight Dec 17 2007, 12:56 PM | ||||
yeah i feel ya on that... i put on size with no problem, it just usually results in plenty of fat gain and i almost always stop myself short cuz i worry about cutting but fuck it not this year... i plan to hit 220-225 by the end of February and then worry about cutting good luck homie |
| Posted by: cc-10 Dec 17 2007, 01:03 PM | ||||||
yeah i put on fat too but i guess it comes w/ the territory...also this time around i have to work on putting mass on my abs b/c last yr i didn't do that on my bulk and it sucked when i cut down an couldn't really see anything .....when do u think the bn cutfest is....last yr at the tail end of my cut they started cutfest and it made me sad b/c i would have participated...so if i have a guess on when that starts then i'll just bulk untill that if it's not to far away i can bulk till april or so just fine |
| Posted by: cc-10 Dec 17 2007, 03:31 PM |
| need some strength related goals...been reading some stickies for some ideas .... 1 goal for each body part.... each goal hit gets a reward of somekind but i don't know what chest: DB flat bench 120 x 10...done by 5 before so i gotta aim higher Shoulders: Standing military press 150 x 5 Back: BB bentover row 300 x 5 legs: zercher squat 350 x 5 |
| Posted by: cc-10 Dec 17 2007, 07:05 PM |
| 2day's work day bent over BB row 5 sets seated row 4 sets t-bar row 3 sets lat pd 3 sets BB shrugs 2 sets Short BB curl 2 sets DB curl 2 sets looks like a lot of sets but i got out of there in less than an hour...very motivated moved quickly no bullshiting around ...gotta love those work outs....time to eat some meatloaf baybay! |
| Posted by: cc-10 Dec 18 2007, 12:30 PM |
| rest day... the day of food |
| Posted by: yeashescool Dec 18 2007, 01:16 PM |
| those r some strong ass goals man, best of luck |
| Posted by: cc-10 Dec 18 2007, 08:33 PM | ||
yeah gotta shoot for something lol |
| Posted by: cc-10 Dec 19 2007, 04:48 PM |
| ran a mile walked for 5 minutes did abs time to eat like a champion |
| Posted by: cc-10 Dec 20 2007, 07:40 PM |
| Leg extension like 5-6 sets leg press a lot of sets zercher squat 5 sets seated calf raise 3 sets wanted to do z squats first but the squat rack was ocupied...and the leg press so i had to start w/ leg extension. Turned out to be a blessing b/c my quads are now sore and pumped ...had to wait for ever to get that squat rack though so i just pounded out leg press till it was my turn....think it's time to learn to SLDL wish i had someone to teach me i don't learn well from videos and readings but i'll try my best... |
| Posted by: cc-10 Dec 21 2007, 07:39 PM |
| incline barbell bench 3 sets incline db bench 5 sets hammer strength jammers 3 sets incline close grip bench 2 sets 1 arm overhead tricep extension 2 sets tricep pushdowns 2 sets |
| Posted by: cc-10 Dec 22 2007, 04:09 PM |
| ran a mile and walked a bit ...gett'n ready for the carolina panthers wanted to lift shoulders today but was to sore from yesterdays work out so i figure just do a little cardio and pump out some shoulders 2morow or maybe some back |
| Posted by: cc-10 Dec 23 2007, 09:25 PM |
| arnold DB press 4 sets standing millitary press 4 sets rear delt db raise 3 sets front delt plate raise 2 sets Abdominal work |
| Posted by: cc-10 Dec 24 2007, 03:51 PM |
| Bent over BB Row 4 sets T-bar chest supported 3 sets Dead Lifts 4 sets lat pull downs 2 sets DB shrugs 2 sets ez bar curls 2 sets db curl 2 sets lots of ppl in the gym for it being xmas eve i was shocked...time to pound some food |
| Posted by: cc-10 Dec 27 2007, 12:30 AM |
| took xmas and 2day off from the gym to recoup and relax here is a pic of my progress so far best i can get w/ the camera phone...i will have my digital camera in like a couple weeks |
| Posted by: cc-10 Dec 27 2007, 06:52 PM |
| SLDL 5 sets Zercher Squats 7 sets Hack squat machine 6 sets seated calf raises 3 sets tried SLDL's don't know the form to well so just did moderate weight....i like the lift alot but i dunno if im doing them right so i'll guess it'll take some practise and research |
| Posted by: cc-10 Dec 28 2007, 03:16 PM |
| back |
| Posted by: cc-10 Dec 28 2007, 10:12 PM |
| incline bb bench 6 sets flat DB bench 3 sets hammer strength jammer press 3 sets close grip incline bb bench super setted w/ cable cross overs 2 sets cable push downs super setted w/ standing over head french press 2 sets weighed in at 206 2day woo hooo ... time to feast |
| Posted by: cc-10 Dec 29 2007, 06:33 PM |
| Arnold Press 5 sets standing military press 4 sets rear delt cable raise 3 sets front delt plate raises 45's 2 sets SORE SORE SORE SORE SORE SORE SORE SORE.....my shoulders were sore when i started lifting 2day didn't know they were sore till i was half way done w/ the arnies but i pushed my self through it and that just means i gotta eat double b/c im pretty sure i tore down some muscle an have to rebuild it...an 2morow the most i'll do is cardio if that b/c my body is telling me to rest up i think |
| Posted by: willpiazza31 Dec 29 2007, 06:35 PM |
| If I were you I wouldn't work shoulders the day after working chest and vice versa. |
| Posted by: cc-10 Dec 29 2007, 06:40 PM | ||
yeah i catch your drift.... ive been doing it for the last few months an havent had any problems an it just hit me 2day... prolly gonna flop back day w/ shoulder day next week an see how that works out for me...a little trial an error |
| Posted by: willpiazza31 Dec 29 2007, 07:02 PM |
Well you won't have a "problem" or anything.  It's just that you're not going to be as strong that's all. |
| Posted by: cc-10 Dec 30 2007, 03:22 PM | ||
 lol b/c those shouldazzzz will be tired |
| Posted by: JW32Hoops Dec 30 2007, 04:11 PM | ||
x2 Slip a leg or back day in between your chest and shoulder workouts. You'll be stronger on both and have less risk of injury to your rotator cuffs. http://www.criticalbench.com/bench-press-blowout.htm Also cc, how many reps are you typically doing? You list your sets but not reps. |
| Posted by: cc-10 Dec 30 2007, 06:02 PM | ||||
yeah i use to keep track of my reps but i got sick of carrying the notebook around an jotting stuff down plus it's hard for me to count my reps and get a full contraction an get a good rep in .... i just go in there an slam weights around ... usually been finishing around the 5 rep range i know i need to start lifting around 12-15 rep range for a little bit to switch things up |
| Posted by: cc-10 Dec 30 2007, 06:34 PM | ||||||
here on out i'll do my best to post up the reps for better observance |
| Posted by: cc-10 Dec 30 2007, 06:58 PM | ||
just looked through the article during a commercial break of the cowboys game...i probally need to do some external work b/c i have two bum shoulders 1 had to get surgery done on and the other is fucked from playing high school baseball back in the day "rag arm".. i remember doing a lot of these exercises during physical therapy. |
| Posted by: cc-10 Jan 1 2008, 10:13 PM |
| T-bar rows 5 sets last set finished at 5 reps Lat pull down 4 sets last set around 3 reps Bentover barbell rows 5 sets 135 x alot 185 x a lot 225x 10 245 x 8 pr 275 x 2 seated rows 3 sets i forget standing straight bar curls 3 -4 sets hammer curls 2 sets got caught up in the moment and lifted pretty hard 2day..... |
| Posted by: cc-10 Jan 2 2008, 05:08 PM |
| dem'n it up 2day an resting got some extra sleep 2day about 10-11 hours .. i feel refreshed gonna take in some cals an chill an hit shoulders 2morow |
| Posted by: cc-10 Jan 4 2008, 04:45 PM |
| last nights arnold db press 5 sets around 8-10 reps push press 5 sets worked up to 5 reps cable rear delt raises rear delt mach front delt raise tried push press for the first time liked it a lot |
| Posted by: cc-10 Jan 5 2008, 06:26 PM |
| Leg Press a lot of sets SLDL Leg Extensions Leg Curl Calf Raises |
| Posted by: cc-10 Jan 5 2008, 08:55 PM |
| got 12 hours of sleep last night ...and was sick for the most part of the day ... so i think im gonna call it a rest day and just lift 2morow and monday...prolly gonna go out w/ the gf 2nite and hit up the bar doubt i drink much though prolly 1 or 2 drinks |
| Posted by: Will109090 Jan 6 2008, 03:41 AM |
| How come you don't do squats or deads? |
| Posted by: cc-10 Jan 6 2008, 06:39 PM | ||
i do zercher squats b/c i can't get my shoulder to rotate back an hold the weight b/c i lost the range of motion in it... i do do deads but like every other week or so just my form sucks so bad w/ them and it just seems i can never get it down ... i think i need to find someone to actually work w/ me on it b/c reading about it and looking a pictures and photos isn't helping me to much.. i was pulling like 365 for reps then ppl will come up to me and tell me im using a lot of back and im like fuck i thought i was doing everything that i read about damn...then i get discouraged a bit ..i keep trying it just i just don't know if im doing them right or not |
| Posted by: Succio Jan 6 2008, 10:18 PM |
| video tape it....thats what I did. then post it here what helped me out a lot was using a technique called ''hamstring reseting' used by oly lifters'. Check it out in my vids in my log and you'll see that I raise my hips up as if i was going to do a SLDL, then bring them back down right before i pull. Also, i did elevated snatch grip deads, they seemed to help keep my hips down. |
| Posted by: cc-10 Jan 6 2008, 11:20 PM |
| i'll see what i can do with the video tape part i'll try and see if my dad will let me borrow his cam corder ... b/c i don't know if i can use my to get my stuff on the net....i'll check up on ur vids when i can get acess to cable internet |
| Posted by: cc-10 Jan 8 2008, 04:12 PM |
| incline BB bench 3 sets pain in bad shoulder so work out ended in 3 sets and just went home iced it and i am gonna rest it for a while... im not gonna be doing any barbel bench for a while incline nor flat b/c i dn't think my shoulder can handle it |
| Posted by: Succio Jan 8 2008, 06:42 PM |
| bench lower on your chest |
| Posted by: cc-10 Jan 8 2008, 07:06 PM |
| that may help i'll try it out...but idunno im afraid of blowing it out and having to have another operation on it again ... i'll take things a lil slow and see where it goes...right now it's not hardly sore at all and possibly in a couple days it will be back to normal..i hope...*fingers crossed* |
| Posted by: MoVin_Weight Jan 8 2008, 11:13 PM |
| yeah i can't go heavy on flat bench anymore without fuckin up my my shoulder... i already bench off the lower part of my sternum so that's not the prob. Incline bench seems to take alot of pressure off the injured area though so i'v just been doing that instead keep making progress bro lookin good |
| Posted by: cc-10 Jan 9 2008, 06:09 PM | ||
thanks man.....after i had surgery on my shoulder anything w/ the barbel ends up shady for some reason... |
| Posted by: cc-10 Jan 14 2008, 09:21 PM |
| bent over barbel rows 135 x a lot 185 x a lot 225 x 10 245 x 8 dead lift 5 sets lat pull downs x a lot x 15 x 9 x 4 bb shrugs 3 sets seated rows 2 sets hammer curls 2 sets straight bar curls 2 sets |
| Posted by: cc-10 Jan 15 2008, 11:37 PM |
| standing millitary press 6 sets smiles 4 sets rear delt raise 3 sets front delt raise 2 sets abs |
| Posted by: cc-10 Jan 16 2008, 10:35 PM |
| SLDL 5 sets of 135 x 15 zercher squat 5 sets front squat 5 sets getting the sldl down a little better w/ my form might move up a little in wieght next week.... in corporated front squats this week for a change of pace very nice...oh and i tried a set of regular squats and my shoulder said no way dumb ass |
| Posted by: Will109090 Jan 17 2008, 12:03 AM |
| You have problems with your shoulder for bench, but I have recently been having wrist problems whenever I use BB bench. So I'm going to switch to DB. |
| Posted by: cc-10 Jan 17 2008, 03:37 AM | ||
yeah the barbel is a killer on my shoulder don't know if i'll ever be able to use it again especially w/ full ROM... |
| Posted by: cc-10 Jan 18 2008, 01:07 AM |
| flat db bench 5 sets incline db bench 3 sets decline bench 2 sets jammer press 3 sets over head db tricep extension 3 sets |
| Posted by: cc-10 Jan 18 2008, 03:31 PM |
| off day ....ate a shit load of food and prolly still got like 4 meals left in me |
| Posted by: cc-10 Jan 23 2008, 10:33 PM |
| dead lift 7 sets standing military press super setted lat pull downs 4 sets bent over bar bell rows super setted plate front delt raise 3 sets seated row super setted reardelt raise 2 sets |
| Posted by: cc-10 Jan 24 2008, 11:40 PM |
| front squats 7 sets zercher squats 5 sets SLD 3 sets good lift |
| Posted by: cc-10 Jan 25 2008, 09:29 PM |
| flat db bench 5 sets tricep push downs 4 sets barbell curl 3 sets delcine db bench 4 sets incline bench 3 sets ez bar curls 3 sets db flys 3 sets dips 3 sets hamer curls 3 sets time to eat |
| Posted by: cc-10 Jan 25 2008, 09:30 PM | ||
incline close grip...not regular incline....lot of sets but had some stress so i just bammed it out 2nite don't feel overtrained and hit it fast paced and got out in less than an hour |
| Posted by: cc-10 Jan 27 2008, 02:33 AM |
| 2day is an off day... my work out shedule is gonna a little different this week gonna SFW sunday monday wednesday and thursday due to school work and what not.... |
| Posted by: cc-10 Jan 27 2008, 10:45 PM |
| bent over barbel rows 4 sets deadlifts 6 sets lat pd 3 sets supersetted w/ pull ups 3 sets hi rise cable rows 3 sets |
| Posted by: cc-10 Jan 28 2008, 09:35 PM |
| push press 4 sets x 5 arnold press 4 sets smiles 3 sets tricep push down 4 sets dips 4 sets over head tricep press 3 sets plate front delt raises 2 sets good lift got pissed off about nothing just thinking before sets helped motivate me |
| Posted by: yeashescool Jan 28 2008, 10:10 PM |
| sfw |
| Posted by: cc-10 Jan 28 2008, 11:44 PM |
| went grocery shopping b/c i was low on shit bought a bag of bonless skinless birds eggs yogurt rice cakes water 2 gals of milk tuna salmon and prolly some more stuff that's all i can name right now |
| Posted by: cc-10 Jan 31 2008, 02:36 AM |
| front squat 6 sets sldl 4 sets leg curl 4 set calf raises 3 sets |
| Posted by: cc-10 Jan 31 2008, 10:58 PM |
| flat db bench 6 sets put up 105 x 10 on last set inlcine db 4 sets jammer press 4 sets standing ez curl 4 set reverse curl 3 set hammer db 3 sets awfull work out...tired from all the school and resume making 2day...oh well school is more important right now |
| Posted by: cc-10 Feb 1 2008, 10:00 PM |
| resting friday, saturday, sunday friday job fair and going home to hang out with the rents saturday: got a lot of stuff to do may make it in the gym but i am going to get ahead of school work and i would have to pay for a day of gym so depends on what time i get my work done sunday: superbowl at a buddies house and just chill'n then making the 2 hour trip back to school monday: back to the gym diet for this weekend wont be as clean as usual b/c i'll bet eating my parents food but it's free and i'll try my best i know they got tuna out the ass for me gotta love them and plenty of food that is semi decent for bulking...but free is free and family is family... |
| Posted by: Will109090 Feb 1 2008, 10:21 PM |
| I assume no drinking on Superbowl Sunday since you gotta drive back to school? Shiet, you should just drive back Monday morning and get hammered Sunday night! |
| Posted by: cc-10 Feb 1 2008, 10:59 PM |
| i might do that drink a few an celebrate not being in the superbowl in meloncoly lol would have to go miller lite for sure though. |
| Posted by: cc-10 Feb 2 2008, 08:47 PM |
| took this last night when i was bored w/ my camera phone |
| Posted by: Will109090 Feb 2 2008, 09:19 PM |
| Looking thick bro, keep at it! |
| Posted by: cc-10 Feb 2 2008, 09:29 PM |
| thanks bro, i got a lot more bulking left in me |
| Posted by: cc-10 Feb 4 2008, 10:16 PM |
| dead lift 6 sets bo barbel rows super setted w/ shrugs 3 sets 2 sets lat pull downs 3 sets pull ups 3 sets ez bar curl super setted w/ reverse curls 3 sets both hammer curl across body 3 sets |
| Posted by: cc-10 Feb 5 2008, 09:02 PM |
| standing military press 6 sets rear delt raises 4 sets front plate raises 4 sets arnold press 2 sets abs sweaty sweaty sweaty.....pushed my self really hard on this one ... the stress got to me and took it out on the weights....time for some probe bombs |
| Posted by: cc-10 Feb 7 2008, 12:54 AM |
| front squats 4 sets zercher squats 4 sets lunges 3 sets sldl 5 sets hot.....cant wait for the RPM |
| Posted by: cc-10 Feb 10 2008, 12:27 AM |
| thursday friday off b/c of tests 2day jammer press 4 sets db decline 4 sets incline 3 sets skull crushers 3 sets pushdowns 3 sets tri extensions 2 sets jamer press 2 sets 2morow will be another off day..then monday, tues, wednesday, thurs off, friday on |
| Posted by: bombrfacebulk Feb 10 2008, 12:33 AM | ||
nice flat nipples. |
| Posted by: cc-10 Feb 11 2008, 10:12 PM |
| Bent over Barbel Rows 5 sets rack deads 6 sets shrugz 2 sets lat pull downs 2 sets ez bar curls 3 sets straight bar curls 3 sets reverse curls 2 sets |
| Posted by: cc-10 Feb 11 2008, 11:31 PM |
| note to self buy a lot of eggs |
| Posted by: cc-10 Feb 12 2008, 11:36 PM |
| standing military press 5 sets arnold press 5 sets plate front delt raises 4 sets rear delt raises 6 sets quick 20 minute lift...sweaty as fuck..... |
| Posted by: cc-10 Feb 13 2008, 10:12 PM |
| front squats 11 sets sldl 5 sets calf raises 4 sets abs |
| Posted by: cc-10 Feb 14 2008, 10:35 PM |
| recovery day...slam fucking food |
| Posted by: Will109090 Feb 14 2008, 11:04 PM | ||
Word mah nig! Recovery day for me is tomorrow. |
| Posted by: cc-10 Feb 14 2008, 11:34 PM | ||||
i love recovery day gives me a little extra time to eat lol |
| Posted by: cc-10 Feb 15 2008, 06:28 PM |
| Flat DB Bench 5 bench last 2 set super seted w/ jammer press jammer press 4 sets incline db press super setted w/ chest press 4 sets + 4sets french press 3 sets pushdowns 3 sets dips 4 sets |
| Posted by: cc-10 Feb 16 2008, 07:39 PM |
| deadlift 6 sets shrugs BB 2 sets lat pull downs 4 sets hi rise row 2 sets seated row wide grip finished off w/ close grip 4 sets ez bar curls 3 sets straight bar curls 3 sets pull ups 3 sets |
| Posted by: cc-10 Feb 19 2008, 01:31 AM |
| push press 10 sets smiles 3 sets plate front delt raises 3 sets rear delt raise...(long hold at top of motion) 3 -4 sets |
| Posted by: cc-10 Feb 22 2008, 05:12 AM |
| flat db bench 5 sets incline 5 sets jamer press 4 sets skull crushers 5 sets tricep extensions 2 sets cable pushdown 3 sets good energy....no sides at all... |
| Posted by: cc-10 Feb 22 2008, 10:24 PM |
| seated rows bb rows lat pull down cable hi rise row ez bar curls getting hard to keep up w/ both journals... (copy paste is not hard) i know |
| Posted by: willpiazza31 Feb 23 2008, 01:45 PM |
| Why don't you write down the weights used? Isn't the point of a journal to track progress? |
| Posted by: Will109090 Feb 23 2008, 04:41 PM |
| I think cc keeps a journal so he can increase his post count easily |
| Posted by: cc-10 Feb 24 2008, 12:07 AM | ||
always keep looking at the total of reps from the last work out and it kinda phsycs me out..and i lift at that number or 1 extra rep....this way when i fail out i know im failing out....plus i can't count and lift at the same time too well anyways also i don't like carrying the shit around with me in the gym and losing my pen and shit....w/o a journal i feel more speratic and can sfw better and get in an out of the gym quicker in stead of sitting their saying ok i gotta flat bench these db this many times ....i dunno it's kinda a mental thing it kinda works for me....the progress is go by is what it shows in the mirror.. |
| Posted by: cc-10 Feb 24 2008, 12:09 AM | ||
lol wait till my night classes are done ....im gonna be on this site even more ...bc my course work will be cut in half... |
| Posted by: yeashescool Feb 24 2008, 07:57 PM | ||||
getting swole dawggg |
| Posted by: cc-10 Apr 12 2008, 11:05 PM |
| front delt bb raise 5 sets rear delt raise chest supported 6 sets shoulder press DB 4 sets smiles 3 sets i can tell the diff w/o rpm....rpm gave me a lot more focus... took some caffiene which helped some |
| Posted by: cc-10 Apr 13 2008, 09:28 PM |
| front squats 7sets sldl 6 sets calf raises 3 sets abs |
| Posted by: cc-10 Apr 15 2008, 11:14 PM |
| incline db press 5 sets jammer press 3 sets decline db press 3 sets cable pushdowns 4 sets skull crushers 3 sets still feel like sick but still had a good work out...energy was high ...had a long ass nap...im back up to weighing 204 now |
| Posted by: cc-10 Apr 16 2008, 06:30 PM |
| dead lift 10 sets bo bb rows 4 sets bb shrugs 3 sets hi rise cable rows 3 sets ez bar curls 3 sets 1 drop set looks like a lot but done in 50 minutes....some days you just get in the zone had to up the intensity on the curls b/c if not i would have been their all day b/c my body just didn't feel dead like usually...so had to work it a little harder |
| Posted by: cc-10 Apr 17 2008, 08:16 PM |
| standing military press 5 sets BB front delt raise 6 sets rear delt raise 4 sets upright rows 5 sets busted ass again....took three caffien pills and a buddy gave me some NO xplode and i couldn't pass it up ...fuck pounded weights...got a good pum and was out in less than 50 minutes... |
| Posted by: cc-10 Apr 18 2008, 05:48 PM |
| off day taking in food all day...and enjoying the weather....pretty much forcing my self from the gym for recovery purposes |
| Posted by: cc-10 Apr 19 2008, 04:51 PM |
| off day at my parents house and can't make it home in time to get into the gym because they shut down at 8 and it's a 2 hour trip to get back ....gonna chill for a bit eat their food LOL ..AP the gf and hit the road so i can watch some UFC...gotta pic on my camera phone to post but can't post till monday b/c im over my text limit already |
| Posted by: cc-10 Apr 20 2008, 01:28 AM |
 |
| Posted by: cc-10 Apr 21 2008, 03:16 AM |
| walking lunges 4 sets sldl a lot of sets zercher squats 7sets abs legs and but was pumped to the max...hellz yeah.. |
| Posted by: cc-10 Apr 22 2008, 06:09 PM |
| yesterday incline db press jammer press flat db press skull crushers dips today offday....played a lil soft ball |
| Posted by: cc-10 Apr 23 2008, 07:48 PM |
| Rack deads 6 sets bb shrugs 4 sets lat pull downs 5 sets seated rows 3 sets pull ups 3 sets ez bar curls 4 sets straight bar curls 3 sets |
| Posted by: yeashescool Apr 23 2008, 08:38 PM |
| whats the dead max at? |
| Posted by: cc-10 Apr 23 2008, 10:20 PM |
| 335x2 is the best ive gotten up lately with good form....slowly moving my way up |
| Posted by: Will109090 Apr 24 2008, 11:35 PM |
| Sup broski, looking pretty big there! |
| Posted by: cc-10 Apr 25 2008, 05:44 PM |
| thanks will last night rear delt raise front delt raise upright rows standing military friday, saturday,sunday are off due too major boozage |
| Posted by: yeashescool Apr 25 2008, 06:39 PM | ||
sounds like a fun weekend |
| Posted by: Will109090 Apr 26 2008, 01:06 AM |
| Word, I plan on getting ripped tomorrow. |
| Posted by: cc-10 Apr 26 2008, 01:44 PM |
| yeah bout to take some shots and watch the draft...drank a few brews last night but put me over the top was the blunt rips .....2nite is sparta...shots beers and blunt rips.... |
| Posted by: cc-10 Apr 28 2008, 08:36 PM |
| Front Squats 7 sets zercher squats 7 sets sldl's 5 sets abs |
| Posted by: cc-10 Apr 29 2008, 11:54 PM |
| incline db press 7 sets jammer press + decline db press 4 sets flys 3 sets skull crushers 4 sets over head tri press 3 sets dips 3 sets |
| Posted by: cc-10 Apr 30 2008, 07:23 PM |
| deadlifts 7 sets 355x1 w/ good form this time bb shrugs 3 sets lat pulldowns + pull ups 3 sets bent over barbel rows 4 sets barbel curl 4 sets hammer culr + reverse curl 4 sets damn....had my last college class ever 2day and now it is time for finals...hellz bellz |
| Posted by: Will109090 Apr 30 2008, 11:00 PM |
| Cherish it these last couple weeks bro, you're gonna miss it! For your deads, do you do 7 sets of singles? |
| Posted by: cc-10 May 1 2008, 12:01 AM |
| like 1 rep? no.....2day i think i did 135x5 185x5 225x5 275x3 315x2 335x1 355x1 i bet i am gonna miss it...im getting a little sad b/c im gonna have to actually work now and pay bills and shit w/ my income instead of grant money |
| Posted by: cc-10 May 1 2008, 08:11 PM |
| day of rest...study study |
| Posted by: cc-10 May 2 2008, 07:05 PM |
| push press 5 sets db shoulder press 4 sets rear delt raise chest supported 5 sets front delt raise + smiles 4-5 sets ab work |
| Posted by: cc-10 May 3 2008, 06:39 PM |
| gym closed up early 2day...so im gonna lift sunday monday tuesday then off.... i go through food so fast i gotta buy food every week now damn |
| Posted by: cc-10 May 5 2008, 01:02 AM |
| walking lunges 4 sets z squats 5 sets sldl 4 sets calves 3 sets abs |
| Posted by: cc-10 May 6 2008, 01:45 PM |
| decline db 4 sets flat db 4 sets incline db 4 sets skull crushers 3 sets dips 3 sets cable pushdowns 3 sets |
| Posted by: cc-10 May 6 2008, 10:16 PM |
| rack deads: pinned just below the knee 135x ? 225x ? 275x5? 315x2 335x2 365x2 385x2 405x1 pull ups 5 sets t-bar rows 4 sets incline db curls 4 sets standing straight bar curls 4 sets |
| Posted by: cc-10 May 7 2008, 11:53 PM |
| db shoulder press 5 sets rear delt raise 5 sets front delt raise 5 sets 2morow is my last test ever then boozing when our friend from maryland gets here to slam some beers ...friday slam some beers and eat with the family....saturday graduation...eat w/ family....slam some beers....sunday recovery from beers....monday SFW again |
| Posted by: JW32Hoops May 7 2008, 11:57 PM |
| #'s are lookin solid man, nice progress |
| Posted by: Will109090 May 8 2008, 12:23 AM |
| Good luck with your last final! And congrats on finishing this chapter of your life. Now onto the next chapter, adulthood, and it sucks a fat cock. So get back to school as fast as possible! |
| Posted by: cc-10 May 8 2008, 01:26 AM | ||
thanks man....caff pills is what is making me bust ass in the gym lately....just wish i could grow some in my shoulders though |
| Posted by: cc-10 May 8 2008, 01:36 AM | ||
yeah im excited to be done but not for the 40+ hr work weeks that's for sure... |
| Posted by: JW32Hoops May 8 2008, 09:28 AM | ||||
I was being sarcastic bro. I can't tell if you're getting stronger or not cuz you don't put how much you're lifting. |
| Posted by: willpiazza31 May 8 2008, 09:42 AM |
| Word. What's the point of a log if you don't put what amounts you're lifting. |
| Posted by: yeashescool May 8 2008, 10:05 AM |
| congrats on graduating bro, great accomplishment |
| Posted by: cc-10 Jun 10 2008, 03:01 PM |
| gonna list weights and reps...still not gonna carry a note book around i'll just end up losing it and waste 5 minutes trying to find it inbetween sets or something just annoys me lol supps right now are no xplode rpm drive on whey diet is SFfood, and just watch carbs at night.... speed deads 135 x 5 185 x 5 185 x 5 185 x 5 225 x 5 225 x 5 225 x 5 245 x 3 245 x 3 245 x 2 barbel shrugs x pullups 225 x alot x bw pull ups 275 x bw pull ups 315 x bw pull ups 315 x bw pull ups wish i went heavier on shrugs kind of winded though t-bar rows chest suported x pullups 45 x a lot x bw pull ups 70 x 12ish x bw pull ups 70 x 12 ish x bw pull ups skull crushers ez curl bar ( weight in plates) 20 x a lot 40 x 15 50 x 10ish 60 x 6ish push downs 3 sets by #15 cable kick backs 2 sets by # 4 work out completed w/ in an hour speed deads w/ 10-15 seconds w/ in sets...next week will be heavy rack pulls...honestly love speed deads gives me a good pump in my quads and even though it's lighter weight the last sets get rough...did more pull ups than what i marked down....in between setting stuff up for shrugs i would run over and do pull ups just trying to get better at them and get a wider back...pretty much didn't rest much in between sets today and got a lot done real quick |
| Posted by: cc-10 Jun 11 2008, 02:10 PM |
| off day ive been going 2-3 on 1 off ....i may head up and do cardio if i get bored |
| Posted by: cc-10 Jun 12 2008, 06:21 PM |
| shoulder press db 40 x warm up 50 x 12ish 60 x 8 60 x 8ish 50 x 12 ish arnold press 30 x 12ish 35 x 9 40 x 4 35 x 9 smiles ( don't know what bar weighs so just plates) 20x a lot 30 x 12ish 40 x 12ish 50 x 10 60 x 6ish 40 x 10ish front delt raise ( same bar just plates) 20 x 5 20 x 5 20 x 3 straight bar curls ( same bar just plates) 20 x a lot 50 x 8 50 x 8 50 x 6 incline db curls 30 x 12ish 35 x 6 ish 30 x 10ish 30 x 10ish curl machine 50 x failure 60 x failure good work out sweaty as fuck...today 4 drive..3 rpm..2 scoops of no xplode...finished work out in an hour ....a lot of energy and focus...im dead shower time |
| Posted by: Will109090 Jun 13 2008, 02:31 AM |
| Arnold presses are a bitch. SFW!!! |
| Posted by: cc-10 Jun 14 2008, 05:48 PM |
| leg extensions set 1: 10x10 13x6 15x2 set 2: 10x 10 13x5-6 15x1 squat machine (9 for romo) x warm up (12 for rodger the dodger) x 15 15 x 8-10 17 x 4 zercher squats bar x some 135 x some 185 x 12 205 x 12 225 x 6 135 x 15 lunges 25 db x 2 trips standing calf raises 230 x failure x 3 sets abs sweaty started off real good....should have droped down to 205 then to 185 on the zercher squats now that i think about it...just didn't feel like changing plates ...gotta be doing something right with legs though b/c im starting to get stretch marks on them real little squigly guys but still .. rpm and drive: getting a nice pump and feeling engergized and can't wait to see when the drive kicks in how it feels ...no xplode is starting not to affect me so im gonna switch it up w/ a couple cups of coffee |
| Posted by: yeashescool Jun 15 2008, 05:46 PM |
| lol i like the squats |
| Posted by: cc-10 Jun 16 2008, 08:27 PM |
| incline db press 40 x warm up 50 x warm up 60x 15 70 x 17 80 x 10 80 x 6 cable flys 30 x a lot 40 x 10ish 40 x 10ish hammer stregnth press 90 x a lot 140 x 12 160 x 10 160 x 10 flat db bench 80 x 10 80 x 12 80 x 8ish standing military press 95 x 6 95 x 5 lat raise 20 x 5 20 x 5 been doing a little bit of shoulders on chest day too see if the extra work will help me get bigger...just trial and error i guess |
| Posted by: cc-10 Jun 17 2008, 08:25 PM |
| pull ups BW x 6 BW x 5 BW x 4 BW x 3 BW x 3 BW x 4 lat pull downs 45 x 15 95 x 12 105 x 8ish rack pulls 225x 5 315x 4 365x 3 405 x 1..barely got it  315 x 3 225x 4-5 bb shrugs 135x alot 185 x a lot 225 x 12ish 275x 6ish bo bb rows 135 x 10 155x 8 185 x 4 skulls crushers ez bar weight in plates 20 x alot 40 x 12 60 x 5 40 x 10ish reverse push downs 3 x alot 4 x 5 4 x 5 overhead db tri extension 55 x 5 55 x 5 sweaty as fuck....and had to force my self out of the gym 2morow is a rest day ... 40 ...took pick right when i got home after pwo shit |
| Posted by: cc-10 Jun 18 2008, 03:55 PM |
| taking the day off to recover and either gonna do shoulders/bis or legs 2morow depending on how i feel... |
| Posted by: cc-10 Jun 20 2008, 03:26 PM |
| shoulder press db 40 x warm up 60 x 8 60 x 6 60 x 6 60 x 5 60 x 5 arnolds 35xfailure 40 x failure 40 x failure 40 x failure standing military 95 x failure 95 x failure 95 x failure front raises 25x failure 25 x failure hammer curl 35 x some 40 x failure 45 x failure 45 x failure ez bar curl weight in plates 50 x fail 50 x fail 50 x fail don't have reps b/c i didn't come straight home last night to typ them in and for got...oh well know biggie...slammed food and lifted hard that's what matters |
| Posted by: cc-10 Jun 20 2008, 06:36 PM |
| leg press 4 plates x warm up 6 plates x warm up 8 plates x 15 10 plates x 15 12 plates x 10 14 plates x 8 z squat bar x warm up 135 x 15 185 x 12 205 x 10 225 x 8 245 x 5 front squat ass to floor 135 x 10 155 x 10 185 x 8 leg curl 6 x 15 9 x 8 9 x 8 standing calf raises 4 plates x failure 6 plates x failure 6 plates x failure abs |
| Posted by: cc-10 Jun 21 2008, 02:20 PM |
off day  |
| Posted by: cc-10 Jun 24 2008, 03:33 PM |
| couldn't get back in time to log my lift last night and don't remember everything cable flys x 4 sets incline db bench x 4 sets flat db bench x 4 sets standing military press x 3 sets seated jammer press x 3 sets |
| Posted by: cc-10 Jun 24 2008, 04:10 PM |
| quick snap shot before bed.. possibly a new cowboys shirt in the next pic ...stay tuned lol |
| Posted by: cc-10 Jun 24 2008, 08:50 PM |
| dl 225x 5 275 x 3 295 x 2 315 x 2 275 x 3 225 x failure shrug 135 x a lot 225 x 12 275 x 8ish 295 x 6 pull ups bw x 4 bw x 3 bw x 3 bw x 3 bw x 2 seated row 180 x 10 180 x 10 180 x 10 lat pd mach some weight x a lot 150 x 5 dips bw x failure bw x failure bw x failure skull crushers weight in plates 50 x 8 50 x 8 50 x 6 arm overhead extension 25 x 10 30 x 8 30 x 8ish abs |
| Posted by: Will109090 Jun 25 2008, 11:24 AM |
| How long did this last workout take to complete? |
| Posted by: Jake Varner Jun 25 2008, 03:39 PM | ||
Chest and arms are looking good, no homo. |
| Posted by: cc-10 Jun 25 2008, 08:12 PM | ||
little less than an hour....i know i did all those pullups with in 3 minutes b/c i finished them before drowning pool soldiers finished on my i pod.....did thet lat pull downs on the way to the water fountain saw it there and did 2 sets....i just don't take much time inbetween sets |
| Posted by: cc-10 Jun 27 2008, 03:02 PM |
| didnt' get to log my shit in last night so this is what i did standing military press x 4 sets arnold press x 4 sets rear delt raises x 4 sets front delt raises x 2 sets incline db curl x 4 sets staright bar curls by 3 sets hammer curls x 4 sets the drive is giving me the soft serves |
| Posted by: cc-10 Jun 29 2008, 10:46 AM |
| couldn't get back online to log my work out again...got off at 7 hung out a bit to wake back up and it was too late to get back on for me.... started off with squats. then did some stiff leg deads, then moved to leg press, did some leg extensions and finished off w/ some walking lunges |
| Posted by: cc-10 Jun 29 2008, 07:13 PM |
| shitty work out today incline db press 40 x warmup 50 x warmup 60 x 15 70 x 12 80 x 7 70 x 9 flat db bench super setted with cable cross overs 90 x 5 x 4 x 4 4 x alot 5 x ? 6 x 9 standing military press 95 x 5 95 x 5 95 x 5 abs |
| Posted by: Will109090 Jun 29 2008, 10:37 PM |
| Fuck the cowbitches. |
| Posted by: cc-10 Jul 2 2008, 10:43 PM |
| took the last 2 days off b/c of work....but the rest helped i think dead lift 225 x 5 275x 3 295 x 3 315 x 2 335 x 1 295 x 2 pullups ...squeezed for a few seconds at the top bw x 3 bw x 3 bw x 3 super setted cable lat squeez 60 x few 60 x few 80 x few t-bar row chest supported (weight in plates) 45 x 12 70 x 8 80 x 6-8 db shrugs 70x fail 75 x fail 80 x fail incline db curl 30 x 15 35 x 10ish 35 x 10ish cable curl 8 (aikman) x 8 reps 9 (romo) x 8 reps 11 (white) x 4 reps hammer curl 50 x 4 50 x 4 |
| Posted by: cc-10 Jul 3 2008, 11:01 PM |
| db shoulder press 40 x warm up 60 x 9 65 x 5 65 x 4 60 x 6 standing military press 95 x 8 115 x 3 115 x 3 95 x 6 arnolds 35 x 15 35 x 15 side raise 20 x 12 20 x 12 skull crushers in plates 40 x a lot 50 x 12ish 50 x 12ish cable kick backs 4 x a lot 6 x 8 7 x 5 dips bw x 4 bw x 4 bw x 4 machine skulls 140 x 6 160 x 4 had a lot of stress got it out of me today...shoulders are slowly getting stronger but not respectable |
| Posted by: cc-10 Jul 5 2008, 09:24 PM |
| front squats bar 135 155 185 x 12 195 x 8 225 x 6 135 leg press 10 plates 12 plates 14 plates x 7 squat machine 8 9 11 12x 10 14 x 5 14 x 5 leg curl 9 11 x 4 11 x 5 standing calf raises 2 plates 4 plates 6 plates x 8 6 plates x 8 abs |
| Posted by: cc-10 Jul 7 2008, 09:10 PM |
| incline db press 60 x 15 70 x 15 80 x 10 85 x 4 seated jammer press....in plates 90 x 15 140 x 10 160 x 8 160 x 8 cable cross overs 60 x reps 60 x reps 60 x reps arnolds 35 x 10 35 x 10 35 x 8 abs |
| Posted by: cc-10 Jul 9 2008, 10:51 PM |
| rack pulls 315x5 335x3 355x3 deads 275x3 295x3 295x3 smith shrugs...plates 90x testing out 180x 12ish 250x 8 pulls ups "squeez at top" x4 x3 x3 t-bar chest supported ...plates 45x15 60x 8 70x6 super setted with ez bar curls...plates 50x fail 60 x fail 60 x fail hammer curls 35 x alot...slow and concentraited 40 x 8-10 slow and concetraited incline db curls 35xfail 35xfail seems like a lot of sets but i was in grip it and rip it mode 2day so not very much time in between sets...also we got a new leg press and smith machine today...first time using a smith machine in like 4 years ....don't really like for shrugs...might be good to switch things up with especially with my shoulders since they lagg...the legpress has a big area for your feet which i am going to like b/c our old leg press barely had enough room to place your feet on their and i was alway afraid that my feet would slip and crush me |
| Posted by: cc-10 Jul 12 2008, 01:25 PM |
| did shoulders thursday didnt have time to log arnolds x 5 sets smithmilitary x 4 sets rear delt raise x 4 sets tri pushdown x 4 sets machne skulls x 3 1 arm tri ext x 2 |
| Posted by: cc-10 Jul 14 2008, 01:41 AM |
| Leg Press 4 plates x 15 6 plates x 15 8 plates x 15 10 plates x 12 10 plates x 14 10 plates x 14 hack squats 12 x 12 13 x 9 14 x 5 front squats 135 x 15 185 x 10 185 x 8 leg curl 10 * 5 10 * 5 10 * 4 calf raise on leg press 4 plates x a lot 4 plates x a lot tried out the new leg press today started out light on it b/c it was a little different from my old leg press ...i like this leg press a lot better, b/c it seems a little harder ...did higher reps today which gave me a good pump in the legs |
| Posted by: cc-10 Jul 14 2008, 07:32 PM |
| incline db press 60 x 10 70 x 15 80 x 12 85 x 7 70 x 6 cable cross overs 5 x 5 5 x 5 3 x 12 flat db bench 85 x 5 85 x 5 70 x 9  close grip smith 50 x reps 50 x reps 70 x reps 70 x reps rear delt raise 25 x 8 25 x 8 25 x 8 i tired out really early today and just wasn't mentally focused...i was so dissapointed on db bench that i felt everyone was looking at me like a noob .. |
| Posted by: cc-10 Jul 16 2008, 11:46 PM |
| dead lift 225x5 275x3 295x3 315x2 335x1 bo bb rows 135 x 12 155 x 10 175 x 5 175 x 5 pull ups x 4 x 3 x 3 shrugs 135 x ..... 225 x .... 275 x 8 295 x 6 lat pull down 150 x 10 190 x 4 150 x 10 |
| Posted by: cc-10 Jul 18 2008, 11:00 PM |
| seated military press 95 x 8 115 x 6 115 x 6 125 x 4 95 x 6 seated db shoulder press 50 x 8 50 x 8 50 x 8 rear lat raise 25x reps 25 x reps 25 x reps pushdowns 150 x 10 150 x 10 150 x 8 bb curls 65 x 10 85 x 10- failed 95 x 6 95 x 6 cable kick backs 30 x reps 40 x reps 40 x reps cables curls 80 x reps 90 x reps 90 x reps no caffien before the gym today....didn't go to well |
| Posted by: cc-10 Jul 25 2008, 10:00 PM |
| did shoulders....did a lot of reps...forgot what i did b/c i lefft not book at home LOL actually seated smith military 90 x 10 90 x 10 100 x 8 110 x 5 90 x 8 standing military 85 x 10 85 x 10 105 x 5 85 x 8 arnold press 40 x 10 40 x 10 hammer shoulder press 90 x 12 90 x 12 tri sets of revers pec dec x 3 sets tri pushdowns x 3 sets incline db curlsx 3 sets hammer curls 40x 8 40 x 8 40 x 8 |
| Posted by: cc-10 Jul 28 2008, 12:47 AM |
| hack squats 10 @ warmup 12 @ 12 14 @ 4 14 @ 5 14 @ 5 leg press --- as deep as possible 4 plates @ a lot of reps 6 plates @ 12 8 plates @ 6 8 plates @ 6 front squats A2G 135 x 15 155 x 10ish 165 x 8 165 x 8 leg extensions 10 x reps 12 x 10 reps 14 x 5 14 x 5 calf raises x 3 sets |
| Posted by: cc-10 Jul 30 2008, 04:12 PM |
| Bench 135 x 15 155 x 10 185 x 8 185 x 8 DB Bench 60 x10 60 x 10 60 x 8 super setted with Skull crushers in plates 40 x 12 40 x 12 40 x 10 cable flys 3 x a lot 4 x fail 4 x fail super setted with pushdowns 150 x 8 150 x 8 150 x 8 hammer strenght 80 x fail 80 x fail 80 x fail did bench for the first time since winter...shoulder feeling a little better....doing the lift to around mid stomach than doing the press over in front of the chest...it feels okay on the shoulder which is good, but doesn't feel like i get the same amount as ROM but my shoulder click clacks like an underarmour commercial if I pressed normally lol |
| Posted by: cc-10 Jul 30 2008, 10:25 PM |
| BO BB Row 135 x 15 155 x 12 185 x 5 185 x 4 155 x 8 135 x 10 DL 225 x 3 275 x 3 295 x 3 295 x 2 lat pull downs 4 sets x fail t-bar row 3 sets x fail Shrugs 135 x alot 225 x 12 315 x 6 hammer curls 30 x 15 35 x 12 35 x 12 40 x 5 preacher db curl 30 x 5 30 x 5 30 x 5 |
| Posted by: cc-10 Aug 4 2008, 11:32 PM |
| last night flat bb bench 135 x 15 155 x 12 185 x 8 195 x 5 135 x 20 hammer strength 90 x 12 110 x 12 130 x 8 130 x 8 super setted with cable flys 4 x 12 4 x 12 4 x 12 arnold presses 35 x 8 35 x 8 preacher db curl 30 x 7 30 x 7 |
| Posted by: cc-10 Aug 5 2008, 11:08 PM |
| front A2G squats 135 x 20 155 x 10 185 x 5 195 x 5 135 x 15 leg press as much rom as possible 4 plates x 10 6 plates x 6 6 plates + 50 x 4 leg extension 4 sets leg curls 4 sets calf raises 3 sets |
| Posted by: cc-10 Aug 6 2008, 06:39 PM |
| revese pec dec 4 sets db shoulder press 40 x 15 45 x 12 50 x 8 55 x 4 50 x 6 45 x 4 arnold press 35 x 4 35 x 4 30 x 8 super setted with skull crushers in plates 40 x 12 50 x 8 50 x 8 close grip 135 x 20 155 x 15 175 x 5 super setted with reverse cable pushdowns 3 sets |
| Posted by: cc-10 Aug 10 2008, 10:25 PM |
| leg press 4 plates * 12 reps 4 plates * 12 reps 6 plates * 5 6 plates * 5 6 plates * 6 6 plates + 50 * 4 6 plates * 4 6 plates * 4 hack squats 12 x 7 12 x 6 14 x 2 12 x 5 leg curls 5 sets calf raises 2 sets squat machine was a mess with shit everywhere didn't feel like moving shit around so i just did a lot of leg press |
| Posted by: cc-10 Sep 28 2008, 10:01 PM |
| last night Flat db press 60 x alot 65 x a lot 70 x 12 75 x 8 80 x 4 Bench 185 x 15 205 x 12 225 x 5 hammer str press (wip) 180 x 5 180 x 5 180 x 5 skull crushers 50x 8 50 x 8 50 x 8 skull crush 45 pound plate 45 x a lot 45 x a lot cable kickback 4 x 10 4 x 10 |
| Posted by: cc-10 Sep 30 2008, 03:24 PM |
| bo bb row 135 x alot 155 x 15 185 x 5 185 x 5 135 x alot t-bar row weight in plates 45 x 12 70 x 8 80 x 6 80 x 6 bb shrugs 225x 15 275 x 8 295 x 4 lat pull down 120 @ alot 150 x 10 190 x 5 hammer curls 40 x alot 45 x 10 50 x 5 machine curls 3 sets |
| Posted by: cc-10 Oct 5 2008, 01:21 AM |
| seated military press 135 @ 15 155 x 10 175 x 3 175 x 2 155 x 8 db arnolds 50x 5 50 x 5 50 x 5 rear delt pec deck 8 x a lot 10 x 8 12 x 4 |
| Posted by: cc-10 Oct 5 2008, 01:22 AM |
| leg day 2nite sucked balls...im not even gonna post it |
| Posted by: cc-10 Oct 6 2008, 03:23 PM |
| bench 135 x 8 185 x 5 225 x 6 235 x 4 245 x 2 225 x 7 db bench 70 x 12 80 x 7 80 x 7 80 x 7 skull crushers 4 sets db tri extensions 3 sets tri pushdowns 2 sets |
| Posted by: yeashescool Oct 6 2008, 11:34 PM |
| should prob do a couple more sets of chest man..... |
| Posted by: cc-10 Oct 17 2008, 12:27 AM |
| i think i did that work out really late at night didn't lift all last week due to being away on business...lifted back and bis last night but didn't log it and it sucked...so here is what i did 2day seated shoulder press 135 x 12 155 x 12 175 x 5 175 x 5 155 x 10 arnold press 40 x a lot 45 x 8 50 x 5 50 x 5 reverse pec dec 8 x a lot 10 x 6 10 x 6 10 x 6 front delt plate raise 45 x fail 45 x fail 45 x fail |
| Posted by: Succio Oct 17 2008, 12:33 AM | ||
wtf |
| Posted by: cc-10 Oct 17 2008, 05:07 PM | ||||
lol what part |
| Posted by: cc-10 Oct 29 2008, 10:58 PM |
| flat bb bench 135 x 15 185 x 10 225 x 7 235 x 5 245 x 3 225 x 5 db bench 80 x 7 80 x 6 80 xs 4 pec deck 12 x 12 14 x 8 14 x 8 skull crushers weight in plates 40x 12 60 x 5 60 x 5 60 x 5 cable push downs 100 x a lot 130 x 15 150 ( stack) x 8 kick backs 25 x 5 25 x 5 ive been hitting up sfw 4-5 days a week just havent been logging it b/c i usually hit the gym right after work and just try and get it out of the way . |
| Posted by: cc-10 Nov 2 2008, 09:44 PM |
| seated military press 135 x 10 155 x 8 185 x 3 185 x 2 190 xs 2 185 x 2 135 x 10 135 x 10 seated db shoulder press 40 x 12 45 x 8 45 x 8 45 x 7 delt BB delt raise weight in plates 20 x 12 20 x 12 20 x 12 |
| Posted by: cc-10 Nov 7 2008, 10:34 PM |
| deads 225 x 5 275 x 3 315 x 3 335 x 1 315 x 1 275 x 3 shrugs 225 x 10 275 x 8 275 x 8 seated row 165 x 10 180 x 8 195 x 6 195 x 6 preacher curl weight in plates 50 x 12 70 x 4 75 x 2 60 x 4 50 x 8 hammer curls 25 x 12 30 x 8 35 x 5 |
| Posted by: cc-10 Nov 11 2008, 08:50 PM |
| military press WU 155 x 10 165x 6 175 x 3 155 x 8 165 x 5 DB shoulder press 40x 11 45x 8 50 x 6 55x 4 smiles 70 x 12 75 x 12 95 x 8 95 x 8 not too bad after puking my guts out the last 2 days |
| Posted by: cc-10 Nov 13 2008, 01:26 AM |
| front squats 135 x 12 155 x 8 155 x 8 175 x 6 185 x 5x 2 leg press 3 plates x 12 4 plates x 6 4 plates x 6 4 plates x 6 4 plates x 6 leg curl 4 sets calf raises |
| Posted by: cc-10 Nov 14 2008, 02:05 AM |
| hammer strength press 90 x 12 140 x 12 180 x 5 200 x 3 bench 135 x 8 185 x 8 225 x 5 245 x 3 255 x 2 225 x 4 db bench 70 x 12 75 x 12 80 x 6 85 x 3 then did stuff for triceps i forget |
| Posted by: cc-10 Nov 15 2008, 03:17 AM |
| dead lifts 225x 5 275 x 4 295 x 3 315 x 2 275 x 4 lat pull downs 110 x8 110 x 8 110 x 8 bb rows 135 x 8 185 x 4 185 x 3 185 x 3 155 x 5 preacher bar curl weight in plates 50 x 12 70 x 3 60 x 8 60 x 8 superman curls 3 x 12 4 x 6 4 x 6 curl machine 80 x 6 100 x 4 |