Thursday, February 24, 2011

Chest/Arms workout!

Did a workout at my friends house today did a bunch of random stuff and got a good lift in.

Here are some highlights of the workout:

Db curls-45x8(each arm), 50x4(first time I did the 50's)
Db flys-50x10
Overhead tri ext-60x6

Tuesday, February 22, 2011

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x5,110x3
DB Side lateral-10x15,20x12,40x4
DB front raise-10x12,20x12,30x10
DB reverse fly-10x15,20x10,30x10
Wide Grip Pull-downs-100x15,150x10,200x3
Ez-curl rows-50x12,100x12,150x3,210x3
Reverse Pull-down-100x15,150x10,210x3

Feelin pretty strong!

Sunday, February 20, 2011

Leg workout

Front Squats-barx15,95x5,145x5,185x3
Leg Press-200x20,300x20,500x10
Leg ext-70x10 3 sets
smith machine stiff leg deadlift-50x12,100x12,150x3,200x3,250x3
Leg curl-30x10 3 sets

30 min LISS cardio

going to try and up my 3 rep set 10lbs each leg workout for front squats!

Saturday, February 19, 2011

Chest/Arm Workout

Bench Press-barx25,95x12,145x6,195x3,235x3 (+10lbs)
Incline Smith Machine Bench-50x12,70x6,135x3
Flat DB fly-10x15,25x10,40x15
Seated 1/2 curl-30x12,50x10,92.5x3
Machine Curls-50x12,90x3
Incline DB curls-20x10, 30x8
Overhead tri ext-40x10 3 sets
Reverse push-downs-50x10,50x25 superset DB curls 20x25

I was so sick and achy today but I said f*ck it I need too lift! I am doing this to increase the strength of my CNS and giving my muscles a little less stress.





Wednesday, February 16, 2011

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,105x1 0
DB Side lateral-10x15,20x12,40x8 dropset to 20x10
DB front raise-10x12,20x12,40x10
DB reverse fly-10x15,20x15,40x10
Wide Grip Pull-downs-100x15,150x10,190x12
Ez-curl rows-50x12,100x12,150x12,200x12
Reverse Pull-down-100x15,150x10,200x12

Monday, February 14, 2011

Leg workout

Front Squats-barx15,95x12,175x12(+20lbs!)
Leg Press-200x20,300x20,500x20(+55lbs)
Leg ext-3sets 50x15
smith machine stiff leg deadlift-50x12,100x12,150x12,240x10
Leg curl-30x12 4 sets
(doin calves and abs tommorrow)

Sunday, February 13, 2011

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,195x10,225 x10(+20lbs!)
Incline Smith Machine Bench-50x12,70x10,130x10
Flat DB fly-10x15,25x10,40x20
Seated 1/2 curl-30x12,50x10,90x10
Machine Curls-50x12,80x12
DB curls-30x15,40x10
Overhead tri ext-30x12,40x15,40x13,40x11
Reverse push-downs-50x10,80x10

Popped some caffine and worked out with a friend today. Went crazy with the weights and got a crazy pump veins every where in my arms!

Friday, February 11, 2011

Shoulder/Back workout

Smith machine shoulder press-barx15,30x10,50x10,75x10,100x8
DB Side lateral-10x15,20x12,30x12
DB front raise-10x12,20x12,30x20(strict form)
DB reverse fly-10x15,20x15,30x15
Wide Grip Pull-downs-100x15,150x10,180x12
Ez-curl rows-50x12,100x12,150x12,200x10(ok form)
Reverse Pull-down-100x15,150x10,190x10
Shrugs-225x10 3 sets
Felt the strongest I have in a while today!

Btw, i'm gonna be going out tonight to a club most likely hanging with hooter girls. How many drinks is too many?! lol

Wednesday, February 9, 2011

Leg workout

30 Min Liss cardio

Front Squats-barx15,95x12,155x12
Leg Press-200x20,300x20,445x20
Leg ext-40x15 5 sets 50x15,60x15,70x15
1 arm romanian deadlift-20x12,40x12,60x12,80x12,100x12
Leg curl-30x12 4 sets
Standing calf raises on a smith machine-barx20,50x15,100x10 3 sets

Tuesday, February 8, 2011

Chest/Arm Workout

30 Min Lisss cardio

Bench Press-barx25,95x12,145x12,165x12,205x12
Incline Smith Machine Bench-50x12,70x10,110x10
Incline DB fly-10x15,25x10,40x15
Seated 1/2 curl-30x12,50x10,75x10
Machine Curls-50x12,75x8
Incline Seated Curl-20x12 3 sets
Overhead tri ext-30x12,55x11 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x12

Monday, February 7, 2011

Leg workout

10 Min Liss cardio
Leg ext-40lbs 15 reps 10 sets
Leg curls-20lbs 15 reps 10 sets

Weight update

This is after 5 weeks of bulking and eating 4000 cals a day after dieting for 6 months.

Update- Arms up to 15 2/3" (up 2/3")
Weight- Up to 190 lbs in the morning (up 20 lbs)

Sunday, February 6, 2011

Shoulder/Back Workout

Smith machine shoulder press-95lbs 10 reps
DB Side Lateral Raise-30lbs 10 reps
DB Front Raises-30lbs 12 reps
DB Reverse flys-30lbs 12 reps
Wide Grip Pull-downs-180lbs 12 reps
Ez Curl Reverse Grip Rows-190lbs 10 reps
Reverse Grip Pull-downs-190lbs 8 reps
Shrugs-225 lbs 10 reps 2 sets

Saturday, February 5, 2011

Chest/Arm Workout

Bench Press-barx25,95x12,145x12,165x12,195x10
Incline Smith Machine Bench-50x12,100x10
Incline DB fly-10x15,25x10,40x10
Seated 1/2 curl-30x12,50x10,70x10
Machine Curls-50x12,70x12
Incline Seated Curl-20x10 3 sets
Overhead tri ext-30x12,50x12 dropset to 40x6 then 30x6
Reverse push-downs-50x10,75x10

Got arms pumped up to 16.5"!.

Thursday, February 3, 2011

Leg workout

Front Squats-barx15,95x12,145x12
Leg Press-200x20,300x20,410x20
Leg ext-40x15 5 sets
1 arm romanian deadlift-20x12,40x12,60x12,80x12,100x8
Leg curl-20x12 4 sets
Standing calf raises on a smith machine-barx20,50x15, 100x10

Just rested enough to do another set. Got a good pump going.
Thinking about going to an actual gym soon for added motivation.

Wednesday, February 2, 2011

New Shoulder/Back workout

Switching my workout around a little. Higher intensity.. just the way I like it!

Smith machine shoulder press-90lbs 10 reps
DB Side Lateral Raise-25lbs 12 reps
DB Front Raises-25lbs 12 reps
DB Reverse flys-30lbs 10 reps
Wide Grip Pull-downs-180lbs 10 reps
Ez Curl Reverse Grip Rows-170lbs 11 reps
Reverse Grip Pull-downs-190lbs 7 reps
Shrugs-135 lbs 25 reps 2 sets

All exercises 1 working set except for shrugs. Good workout felt strong.

Tuesday, February 1, 2011

Explosive strength cardio

1 arm swings- 10 reps each hand with a 25lb db
10 burpees

rest 60 sec then repeat for 4 more times

doesn't look that hard on paper but this kicked my a**!