[Gettinpumped]

Week 2 Day 2 ME Bench

Bench Press:
1x5x135
1x5x185
1x5x225
1x5x275
--added 4 board--
1x3x315
1x2x335
1x4x335
This last set felt easy. I wanted to ge heavier but didnt have a spotter.

Tate Presses:
1x10x30s
2x10x40s

OH Extensions:
1x10x50s
1x10x60s
1x10x70s

Pullups:
1x5
1x4

Lat Pulldowns:
1x5x75
2x10x125

I took a couple videos I just need to upload them. Overall another good workout.

[Gettinpumped]

Heres the 2 videos. First one is 275x5 and second one is
335x4 board press.

[UHCougar05]

Originally Posted by Gettinpumped

Heres the 2 videos. First one is 275x5 and second one is
335x4 board press.

Made it look easy. Nice work GP.

[Gettinpumped]

Week 2 Day 3 DE Squat/Deadlift

GoodMornings:
1x10x95
2x10x135
1x10x155

Speed Deadlifts(Sumo):
1x3x135
1x3x185
1x3x235
1x3x285

Decline Bench Situps:
1x10xbw
2x10xbw+25

Seated Leg Curls:
1x15x70
1x15x90
1x10x110

Hip Abductor:
1x20x70
2x20x90

Hip Adductor:
3x20x90

Calf Extensions:
2x20x110
1x20x170

Overall another good workout.

[Gettinpumped]

Week 2 Day 4 DE Bench

Decline Bench:
1x10x135
1x10x185
1x10x225
These didnt feel right but I havent done these in over a year.

Floor Presses:
1x8x135
1x8x185
1x8x225
1x6x225
I did these in a power rack by setting the pins right above my chest. I started at the bottom and made sure I did each rep from a dead stop. The bar on the power rack was a lot bigger than other bars. Felt wierd.

Tate Presses:
1x10x35s
2x10x40s

Machine Rows:
1x15x60
1x15x80
1x15x100
First time using this machine but it really hit my lats.

Lat Pulldowns:
1x10x80
1x10x100
1x10x120
This weight felt a lot harder then other lat machine I use at the other gym I go to.

Machine Preacher Curls:
1x8x50
2x8x70
I did these just cus I dont do much direct work for my bis.

Overall another good workout.

[Gettinpumped]

Week 3 Day 1 ME Squat/Deadlift

Squats:
1x5x135
1x5x185
1x5x225
2x2x275
I did these in a power rack. I set the pins low and made sure to completely pause at the bottom. I dead each set from a dead stop at the bottom. This made it really hard since Im used to just going down and then up.

Rack Pulls(Sumo):
1x5x135
1x5x225
1x5x275
1x3x325
1x3x375
I did these right below knee height. I added straps on the last 2 sets.

Hack Squats:
1x8x90
1x8x140
1x8x180
I did these going all the way down making sure the sled hit the ground. Not sure what the sled weighs so I just added up the weight that I used.

Leg Curls:
1x15x70
1x15x90
1x10x110

Standing Calf Raises:
1x10x50
2x10x100

I've been feeling really bad the last 4 days. I have a really bad cold that had me laying around all weekend. I didnt think I was going to make it to the gym today. Overall considering how bad I felt my workout was pretty damn good.

[Gettinpumped]

Week 3 Day 2 ME Bench
Bench(Fat Bar):
1x5x135
1x5x185
1x5x225
1x12x225
1x5x275
These were tough since I used the bigger bar. Still not sure how much this other bar weighs. Some guys have said 55 and some said 50 but Im just adding the wieght as if the bar is 45.

DB Incline Press:
1x5x50s
1x22x75s
1x15x75s
I was aiming for 30 but my arms gave out on me.
Triceps were so pumped.

DB Skullcrushers:
3x10x30s
My triceps were so damn pumped I didnt feel the need to go heavier on these.

Barbell Rows(reverse grip):
1x10x95
1x10x135
1x8x185
1x6x225
My grip started slipping on 4 and gave out on 6.

Upright Rows:
1x10x45
3x10x65

Seated Front Raises:
1x10x15s
1x10x20s
1x10x25s

That was it for me. When I first got to the gym I felt a little sluggish. After a couple sets on the bench I put on my mp3 player, put some Disturbed and cranked it up. After that I was in the zone. Overall another good workout.

[Gettinpumped]

Week 3 Day 3 DE Lower
Box Squats:
1x5x135
1x5x185
6x3x225
I did these with only about 20seconds rest.

GoodMornings:
6x5x135
I did these with only about 20-40 seconds rest.

Lying Leg Curls:
1x15x70
2x10x110

Hip Adductor:
2x20x90

Hip Abductor:
2x20x90

Preacher Curls:
1x10x10 each side
1x10x20
1x6x25

Hammer Curls:
1x20x25s
1x16x30s
1x12x40s

I went ahead and did some bicep work since Im wont be able to make it to the gym tomorrow. Overall another great workout.

[Gettinpumped]

Week 4 Day 1 ME Squat/Deadlift

Squats(Fat Bar):
1x5x135
1x5x185
1x5x225
1x5x275
1x3x315 PR
1x2x315
I did the last set with a pause at the bottom of each rep. Very hard.

Rack Pulls(Sumo):
1x3x135
1x3x225
1x3x315
1x1x365
--added straps--
1x3x415 PR

One Leg Extensions:
1x15x65
1x15x80

Hack Squats:
1x5x90
1x5x140
1x5x180
I made sure every rep was all the way down to ground.

Hypers:
1x10xbw
2x10xbw+25

Overall another good workout.

[Gettinpumped]

Week 4 Day 2 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x4x275
1x2x295
--added 4board--
1x3x315
1x2x335
Bench felt a little hard today. 295 just felt too heavy.

Floor Presses:
1x5x55s
1x5x80s
1x10x100s
I was trying to get more than 10 with the 100s but I got pretty tired just picking up the 100s and putting them on my knees. I dont ever have any one there to hand me the weights so its pretty hard lifting them up when you're on the floor.

SkullCrushers(curl bar):
1x10x25 each side
1x3x50 felt too heavy so I went back down to 25 a side
2x10x25

Incline DB Rows:
1x10x35s
1x10x50s
1x10x60s

BB Shrugs:
1x5x135
1x5x185
1x3x235 My grip slipped on 3 so I stopped it there
--added straps--
1x5x235
1x5x285

That was it for todays workout. I had to stop there since my baby daughter was crying and didnt want to stay in the day care. They had to come and get me so I just hurried through the last exercise. My workout was ok, I guess I kinda got bummed out that I only got 3 reps on 295. That kinda ruined my workout. Oh well next workout will be better.

[Gettinpumped]

Week 4 Day 3 DE Squats/Deadlifts

Box Squats:
1x5x135
1x5x185
1x3x225
1x3x245
1x3x275
1x3x295
1x3x315 PR
1x3x335 PR
I did these with a pause at the bottom and then exploding up. The weights just felt too easy tonight. My speed on 315 was pretty good. Im sure I couldve gotten another 10 pounds.

GoodMornings:
1x5x135
1x5x155
2x5x185
Im still working on my form with these so Im not trying anything heavy.

Seated Leg Curls:
1x15x70
1x15x110
1x10x130 PR

Hip Abductors:
3x20x90

Hip Adductors:
3x20x90

Calf Extensions:
1x20x110
1x20x150
1x20x190

Not sure where the strenght came from on squats but it felt good. It might be since I've been using the fat bar the past couple of squat workouts and today I used the regular 45 pound bar. I've also noticed my inner thighs dont hurt anymore from doing box squats. The hip abductors and adductors are really helping me. Overall a damn good workout.

[Gettinpumped]

Week 5 Day 1 ME Squat/Deadlift

Squat:
1x5x135
1x5x225
2x3x275
1x2x295
1x2x315
My lower back has not been feeling too good. Its been a little painful since Friday so I didnt want to go any heavier. I made sure to keep my form good and go down low.

Decline Bench Situps:
1x12xbw
1x12xbw+25

Seated Calf Raises:
1x20x45
1x20x90

Pullups:
2x4

Latpulldowns:
1x15x75
1x15x100
I did these only because my back needed a good stretch. My workout was quick since I didnt have much time before the gym closed. Overall another good workout.

[Gettinpumped]

Week 5 Day 2 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x295
--added 4 board--
1x4x315
1x2x335
1x2x365 PR

Machine Rows:
1x10x110
1x10x130
1x6x150

Tricep Pressdowns:
1x15x80
1x10x120
1x10x140

Todays workout was quick. I only had about 30 minutes before the day care closed at the gym. I didnt want to do the machine rows but the gym was crowded so I just did whatever was available. Overall for having the rush the workout it was good.

[Gettinpumped]

Week 5 Day 3 RE Squats

Squats:
1x5x135
1x5x185
1x15x225
1x12x225
I made sure to go very low, almost hitting the floor. I havent gone over 5 reps in a long time so this was very tough for me.

Decline Bench Situps:
1x10xbw
1x10xbw+25

Hip Adductor:
2x20x90

Hip Abductor:
2x20x90

Seated Leg Curls:
2x20x70

Hypers:
1x10xbw
1x10xbw+25
1x10xbw+45

This workout was very tough for me. After squats I was done. I wanted to go home. I was going for atleast 20 reps but I just couldnt do it. I may just have to do this again. Overall a damn good workout.

[Gettinpumped]

Week 6 ME Squats

Squats:
1x5x135
1x5x185
1x5x225
1x3x275
1x2x315
Some powerlifter that was watching me said I was going too low. He also told me that on my last set, first rep I was pausing at parallel and then going lower and bouncing up. I corrected that on my second rep but Im not sure if Im going too low or not. Im going to have to get a video of it soon.

Good Mornings:
3x5x135
2x5x185

Decline Bench Situps:
1x12xbw
2x12xbw+25

Lying Leg Curls:
1x15x70
1x10x110
1x5x130

DB Laterals:
2x15x15s

Overall a good workout.

[Gettinpumped]

Week 6 ME Bench

Bench:
1x5x135
1x5x185
1x5x225
1x4x275
1x2x295 failed on my third rep about halfway up

Reverse Grip Bench:
4x10x135
It felt heavy to unrack the weight but light once I was pressing it. I didnt go any heavier because it felt like my grip was going to slip when I unracked it.

DB Floor Press:
1x5x55s
1x5x85s
1x10x100s

Revers Grip Lat Pulldowns:
2x10x75
2x10x100

DB SkullCrushers:
1x10x25s
1x10x30s
1x10x35s

DB Laterals:
2x10x20s

Energy and strenght wasnt there today on bench. I might have to take some time of flat bench. Strenght was good on everything else. Overall an ok workout.

[Gettinpumped]

Week 7 Day 1 ME Squat

Squat:
1x5x135
1x5x185
1x5x225
1x5x275
1x3x295

GoodMornings:
1x5x135
1x5x185
2x5x205