[atjnutrition2]

I decided that since I'm logging my wife's workouts on here, I might as well log my own. I'm not repping any products or supplements, just tracking my own workouts.

First, a little about my stats: I'm 5'11'' and about 194lbs. I got up as high as 225lbs, but recently cut for a BB show in July. I'd like to stay around this same weight and at about the same BF%, which is currently about 9%.

I guess I"ll start with yesterdays chest/bi's day.

Exercise 1
Flat bench DB bench press superset with standing DB curls

Set 1
DB bench: 100x12/DB curls: 25x12

Set 2
DB bench: 110x9/DB curls: 35x12

Set 3
DB bench: 120x7/DB curls: 45x8

Set 4 (mini drop-set)
DB bench: 130x4/100x6/DB curls: 50x6/25X8

Exercise 2
Flat bench press superset with incline seated DB curls

Set 1
bench: 275x5/incline DB curls: 40x10

Set 2
bench: 265x6/incline DB curls: 50x8

Set 3
bench: 245x7/incline DB curls: 55x8

Set 4
bench: 245x8/incline DB curls: 60x6

Exercise 3
Incline DB bench press superset with standing cable preacher curls

Set 1
incline DB bench: 110x5/cable preacher curls: 120x12

Set 2
incline DB bench: 110x7/cable preacher curls: 130x10

Set 3
incline DB bench: 110x6/cable preacher curls: 140x8

Set 4
incline DB bench: 100x8/cable preacher curls: 150x8

Exercise 4
Incline bench press superset with hammer curls

Set 1
incline bench: 225x5/hammer curls: 50x10

Set 2
incline bench: 185x7/hammer curls: 60x10

Set 3
incline bench: 165x12/hammer curls: 70x9

Set 4
incline bench: 155x13/hammer curls: 70x10


Overall, a decent workout. I was a little rushed due to the fact that we had to be at my son's school for an open house.

[atjnutrition2]

Update for today:

Yesterday was an off day since it was a shift day at the fire department.

This morning I did sprint work and this afternoon will be back/tri's at the gym

This mornings sprints:

1/4 mile jog x4
50yd x 12
100 yd x 2

[Trauma1]

I'm in for the support brother. Tear it up!!

[atjnutrition2]

Thanks man....how you doing down there in Fl? Got a little wet doing my sprints this morning from some rain associated with your little storm.

[Trauma1]

Originally Posted by atjnutrition2

Thanks man....how you doing down there in Fl? Got a little wet doing my sprints this morning from some rain associated with your little storm.

Tampa actually had absolutely no effects what-so-ever from fay. It's amazing, but it completely looped around us lol!

It's a nice sunny day today, woot, woot!

BTW - The new metallica song kicks azz!!

[atjnutrition2]

Had a decent back /tri's day today. Back day used to be my least favorite day as I used to do back and bi's on the same day. Since I've switched it to back and tri's I've found I enjoy this workout a lot more. I threw in a mini-drop set and an all out drop set on a couple of sets. Diet was pretty decent today also.

Well here goes:

Exercise 1
DB lawn mowers superset with DB tricep kickbacks (4 sets)

1. DB lawn mowers: 70x12/kickbacks: 30x12
2. DB lawn mowers: 80x12/kickbacks: 35x12
3. DB lawn mowers: 90x12/kickbacks: 40x12
4. DB lawn mowers: 100x12/kickbacks: 45x12

Exercise 2
Bent over barbell rows superset with close grip bench press (4 sets, 4th set is a mini-drop set)

1. barbell rows: 135x14/close grip bench: 135x14
2. barbell rows: 185x14/close grip bench: 185x14
3. barbell rows: 225x8/close grip bench: 225x8
4. barbell rows: 225x6, 135x12/close grip bench: 225x4/135x12

Exercise 3
T-bar rows superset with elevated weighted bench dips (4th set is a superset)

1. T-bars: 135x15/weighted dips: 35lbx20
2. T-bars: 180x12/weighted dips: 70x20
3. T-bars: 225x6/weighted dips: 105x20
4. (drop set superset)T-bars: 225x4,180x4,135x6,90x8/ weighted dips: 140x12,105x10,70x4,35x6 (I went straight from the t-bar drop set into the dips drop set)

Exercise 4
One arm hammer strength seated rows superset with standing cable tricep extensions (cambered bar)(4 sets)

1. seated rows: 135x12/cable tricep extensions: 160x16
2. seated rows: 155x10/cable tricep extensions: 170x14
3. seated rows: 185x8/cable tricep extensions: 190x12
4. seated rows: 185x8/cable tricep extensions: 200x12

Exercise 5
V-grip lat pulldowns superset with over head cable tricep extensions (4 sets)

1. v-grip pulldowns: 160x12/overhead extensions: 150x16
2. v-grip pulldowns: 170x9/overhead extensions: 160x14
3. v-grip pulldowns: 190x8/overhead extensions: 170x14
4. v-grip pulldowns: 210x8/overhead extensions: 180x14

On a side note, my form got a little sloppy on the last set of those v-grip pulldowns. I noticed myself leaning back a bit too far. By the time I got to the pulldowns, I was fairly wrecked, so I was ok with a little sloppy form at the end.

[SilentBob187]

You know I'm gonna read along.

[Trauma1]

Good log thus-far J!

Are you guys getting backlash up there in hot-lana' from "Fay"?

[SilentBob187]

Originally Posted by Trauma1

Good log thus-far J!

Are you guys getting backlash up there in hot-lana' from "Fay"?

Down in the 404! Holla!

[atjnutrition2]

Originally Posted by Trauma1

Good log thus-far J!

Are you guys getting backlash up there in hot-lana' from "Fay"?

Just getting a little bit of rain and wind. Hasn't been anything too heavy.

Bob-thanks for joining in.

[atjnutrition2]

This morning's sprint work:

1/4 mile jog (warm-up)
60yd x 8
40yd x 4

[atjnutrition2]

Originally Posted by SilentBob187

Down in the 404! Holla!

SB, you in the atlanta area?

[atjnutrition2]

Here's this afternoon's deadlift/shoulders day. On a side note, I really don't care for deads but they are such a good exercise I still do them.

Exercise 1
Deadlifts superset with DB shrugs (4 sets and one bloody shin)

1. Deads: 135x20/DB shrugs: 90sx20
2. Deads: 225x12/DB shrugs: 100sx18
3. Deads: 315x5/DB shrugs: 110sx14
4. Deads: 315x5/DB shrugs: 120sx14

Exercise 2
Seated DB shoulder press (4 sets)

1. 65sx14
2. 75sx10
3. 85sx8
4. 90sx6

Exercise 3
seated barbell military press superset with standing barbell military press (4 sets) *side note: I don't go very heavy on the standing presses as I've been prone to some upper back problems when going heavy on that one.

1. seated press: 135x14/standing press: 95x12
2. seated press: 155x9/standing press: 95x12
3. seated press: 185x5/standing press: 95x12
4. seated press: 135x12/standing press: 95x9

*I'd like to find a better exercise to superset with the seated press. Or, perhaps I just won't superset with that one because it's a tough superset and I'm not convinced it's beneficial to superset with it.

Excercise 4
standing DB lateral raises superset with bent over DB lateral raises

1. standing laterals: 20sx12/bent over laterals: 20sx12
2. standing laterals: 25sx10/bent over laterals: 25sx10
3. standing laterals: 30sx10/bent over laterals: 30sx10
4. standing laterals: 35sx8/bent over laterals: 30sx8

Exercise 5
Barbell upright rows (4 sets)

1. 95x14
2. 115x12
3. 135x8
4. 135x6/95x12

Overall another good workout. Tomorrow I'm at the fire department for 24 hours. I"ll do a cross-fit style workout while I'm there. The plan is to do twenty sets for time. One set consists of 8 pull-ups, 20 push-ups, 25 crunches and 15 leg raises going straight from one exercise to the other. I haven't done this one for time before, but I want to get a baseline so that I can improve on it. I'll also do some sprints in the morning before work.