Im your idol

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  1. Bis and legs

    Standing ezbar curl
    95x7
    115x7
    120x7
    125x4/5

    Standing dumbell
    50x7
    55x7
    60x
    60x I forget the reps on those, 5-7 something like that

    dumbell hammers
    45x7
    50x7
    50x7
    55x4/5 then hit 25x20

    1 squat rack and it was being used the entire day, ya for not squatting!

    Leg press
    440x8
    530x7
    620x10

    Single leg extensions
    90x7
    100x7
    110x7
    110x7

    did calfs on the leg press


  2. Man im getting lazy in posting

    Legs/bis today

    Bis

    Standing straight bar curl
    95x8
    115x7
    125x7

    standing dumbell
    50x7
    55x7
    60x6? or 7 no clue

    standing dumbell hammers
    45x7
    50x7
    55x something

    I did legs and bis at the same time, so I was sweating balls and was SUPER pumped
    squats
    135x7
    225x7
    275x7
    315x2

    leg press
    440x7
    530x7
    620x7

    did calf raises on the press and that was that

    I think on back day after rack pulls I will throw in some sldl to hit the hammies. Or do them on leg day I dunno yet, back day makes more sense since I am already at the rack
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  3. Monday took off, labor day DUH!

    Legs and bis today

    Squats
    135x10
    225x7
    did 2 sets of 275, forget the number of reps So tired, I was very weak today

    Leg press
    530x7
    620x7
    670x7

    calf raises on the leg press

    Standing ezbar curl
    95x7
    115x7
    120x7
    125x6 I I think, or 5

    standing dumbell
    50x7
    55x7
    60x7
    60x5/6

    dumbell hammers
    50x7
    50x7
    55x something

    I did both these workouts in about 45-50min. Squats, bicep curl, squats etc etc. I think I did ok for only 4hrs of ****ty sleep. I think this weekend Im gonna go out and get some chicken, tuna, lettuce, nuts etc and start my up on the cals. 2500 to start with for a few weeks. Current weight is 206lbs

  4. Ya doing 2 body parts at the same time gets me jacked

    Back today

    Latpulldown's full stack did as many as I good full rep or not

    Seated cable rows
    220x7
    240x7
    240x7

    dumbell rows
    80x7
    90x7
    100x7, shot for 8 with loose form

    Rack pulls
    225x7
    275x7
    315x7
    365x7, that **** was HHHAARD

    Straight legged deadlifts, was my first time, was interesting
    95x7
    95x7
    135x7
    135x7

    did abs and thats the end of this week!

  5. Terrible bench press just terrible. Drank friday, did coke sat so I stayed up for 36hrs. grr

    135x15
    225x7
    265x5?
    275 whatever
    225x5

    Dumbell slight incline
    80x7
    80x7
    85x7

    No bench for flies so I did tricep dips on the bars
    bwx7
    bw +20x7
    bw+20x7
    bw+30x8

    decline skull crushers then reverse pull downs

    Diet was decent though

    Had 2 chicken breasts, 2 shakes, 3 peices of pizza ( not my choice for dinner but oh well) 1 can of tuna romain lettuce total of today 2745cals 224g pro 245cals over but oh well. Hopefully Ill kick my ass stop ****ing around on the weekend and get serious
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  6. Shoulders been bugging me since monday, maybe its the sudden change in the weather?

    Shoulders today, didnt go nuts on them just incase
    Seated over head dumbell
    80x7
    85x7
    85x7

    hamer strength shoulder machine
    2pps+25x7
    " "
    " "

    Dumbell side raises
    25x7
    " "
    " "
    " "

    Did some cuban rotations, and cables where all used to no internal externals

    shoulds felt alright after the seated overheads. Ibuprofin 4 times today

  7. Back

    Just wasnt really feeling it on pulldowns today, did 240x5 or somethign in the end

    Seated cable rows
    200x7
    220x7
    240x7

    dumbell rows
    80x7
    90x7
    100x7

    Rack pulls
    225x7
    275x7
    315x7
    365x5, I would have done 1-2 more but I felt my form going on the 5th and figured I would stop and not risk the possible injury
    315x5 then hit 225x8 no break.


    In workout pants, sleevless shirt and shoes I weighed in at 208. Topped over 3000 cals today

  8. my shoulders are a little sore still, but now I got another pain. I beleived I located it to the brachialis. Legs and bis tonight Im feeling pumped right now so far iv eating

    1shake, 2 oatmeal packs
    1 small steak
    1 can of tuna
    romain lettuce
    1 large coke
    1 double whopper
    1 large fry
    2 chicken sandwhiches

  9. Ya I am done with that.

    Legs a bis, no spotter for squats so I went to 225 and that was it, dammit

    leg press
    490x7
    620x7
    710x8 I had more in me but that was pushing the blood pressure

    did some ham curls and leg press calf raises and standing raises

    ezbar standing curl
    40x12 warmup
    95x7
    115x7
    125x7
    130x4/5 I forget which

    standing dumbell curl
    50x7
    55x7
    60x4/5

    dumbell hammers
    45x7
    50x7
    55x something

  10. Chest/tris

    Warmed up the shoulders
    135x12
    225x7
    255x7
    275x5+1 forced rep
    295x1 plus little bit of help on the last.. Im comming back baby!

    slight incline dumbell
    85x7
    95x7
    100x4
    100x4

    incline dumbell flies
    50x7
    55x7
    60x7 no rest did 40x7 or 45, dont remember

    tricep dips (bars)
    bwx7
    bwx7
    20lbx7
    20lbx7

    decline skull crushers
    75x7
    95x7
    did more but forgot

    one arm reverse pulldowns and Im out

    Ohya for food today was
    1protein shake 2packets oatmeal
    1can of albacore tuna
    1 chicken breast
    3 large leafs romain lettuce
    some almonds
    2 beef and cheddars haha I ran out of lunch and was still hungry!
    2 salsberry (sp) steaks and some mashed potatoes
    protein shake

    Probably weight myself next week, or maybe this week and see if anything has gone up. If im 210 or under I will count it as a nuetral.

  11. legs bis

    Standing ez bar curl
    40x15 warmup
    115x7
    125x7
    125x6
    130x4

    standing dumbell curl
    50x7
    55x7
    60x I forget, 6?

    dumbell hammers
    50x7
    55x7
    55x6

    Squats
    135x9
    225x7
    275x7
    315x4 I th ink Im comming back!

    Legpress
    530x7
    620x7
    710x10 those last few I thought I was gonna pass out

    calf raises on the leg press, 350 for 1 set then 2 sets of 400

    hamstring curls (each leg)
    80x7
    90x7
    100x7
    100x7

    I weigh 205lbs. Perhaps a little more cals comming in next week. Im hoping atleast 1lb every 2 weeks.

  12. No gym got home late. see ya next week shoulders

  13. Chest

    Flat
    135x15
    225x7
    255x7
    275x3
    280x2

    slight incline dumbell
    80x7
    85x7
    90x7
    95x something

    incline flies
    50x7
    60x7
    60x7

    tris I threw in some random crap

    did some cardio, 35min, 367cals

  14. legs bis

    standing ezbar curl
    50x12 warm up
    115x7
    125x7
    125x7
    130x4

    standing dumbell
    50x7
    55x7
    55x7
    60x7

    squats
    135x10
    225x7
    275x7
    315x5 for sure, did 2 more reps not sure how much was helped, if at all

    leg press
    530x7
    620x7
    710x7
    760x6 man that was a serious mind pressure boggle!

    ham string curls (each leg)
    90x7
    100x7
    110x7
    110x7 barely

    also did calfs on the leg press



    overall i am h appy how things are going right now.

  15. Back

    lat pulldown
    100x15 warmup
    220x7
    240x7
    260x5
    260x4/5

    some crap cable rows, they need a dam tar row

    dumbell rows
    90x7
    100x7
    100x7

    rack pulls
    135x8 warmup
    275x7
    315x7
    365x7
    385x3, failed to get the 4th up past 6"

    behind the back smith shrugs
    135x10
    185x10
    225x10
    275x10
    135x25

    last night I was 213, water, food I dunno but thats the weight

  16. Flat bench
    135x15
    225x7
    260x7
    275x4

    machine bench (dumbell)
    80x7
    90x7
    100x7
    110x7
    120x4

    bw dips then machine flies

    smith CGBP
    135x7
    155x7
    175x7
    185x7
    205x something

    threw in some standing cable skull crushers and then dumbell standing extensions

  17. very tired today, I feel asleep waiting to go to the gym

    No legs today just some bis

    115x7
    125x7
    125x6


    standing dumbell
    50x7
    55x7
    55x7
    40x10
    30x12

  18. Back

    I decided to change my reps. I was going no where with 7 reps. 5 reps is what worked for me all these years so I went back to 5 reps

    Lat pulldown
    100x12 warmup
    220x5
    240x5
    260x5
    270x5

    seated cable rows
    200x5
    220x5
    240x5
    260 was iffy I cranked out 5, but it wasnt pretty

    dumbell rows
    90x5
    100x5
    110x5

    Rack pulls
    twice warm up of 135
    275x5
    315x5
    365x5
    385x7, suprised me. I know 405 is only 20lbs away and I should be able to get it. But the idea of 4 plates scares me. Maybe IN a month Ill grow balls?

    Did leg raises
    bwx10
    30lb dumbellx10
    " "
    " "

  19. Chest tri

    Flat bench
    135x20
    225x5
    260x5
    275x I dunno
    315x1 I know but was helped to get to 3, then drop sets of 185x10 then 135 x whatever

    slight incline dumbell
    80x7 ( I forget I was working in 5 reps)
    85x5
    90x5

    tried chest dips, elbow started to get irriated so I stopped. Forget about flies

    smith cg
    135x5
    185x5
    185x5

    seated over head ezbar extensions
    75x7
    85x7
    95x6 ya ya no 5 rep

    I tried the rope push downs, but my dam left shoulder couldnt handle it like ALWAYS
    SO i did the "ez"bar push down

    So tired, I think Im just gonna stop partyin on the weekends and concentrate on my protein and cal intake more.

  20. bis legs

    ezbar curl
    115x5
    125x5
    130x5

    dumbell
    50x5
    55x5
    60x5

    squats
    135x10
    225x5
    275x5
    315x5
    335x5

    leg press
    530x5
    620x5
    710x5
    760x5 man that last one almost got stuck, was HELLA hard!

    Calfs on leg press

    did hams
    80x5
    90x5
    100x5
    110x5
    60x15

  21. shoulders

    smith seated overhead
    135x20
    135x5
    185x5
    205x5
    225x4
    230x3

    seated dumbell
    80x5
    85x5
    90x5
    95x3/4

    dumbell side raises
    25x5
    25x5
    30x5
    30x5

    did rear dumbell flies and thats that.

  22. New ****ing record woo ho!

    Lat pulldowns
    usual warm up

    220x5
    240x5
    260x5
    270x5 and tried to do 3 forced

    Seated cable rows
    200x5
    220x5
    240x5
    260x5
    260x5

    dumbell rows
    90x5
    100x5
    110x5

    Now the record, rack pulls!
    135x8
    225x3
    315x5
    365x5
    385x5
    405x7!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!

    Honestly I was afriad to see 4 plates on there, I sat there holding the bar lookin at it for what felt like 15 minutes. I was taking deep breathes over and over, I started to tingle, my arms started to shake. I think I found the balls inside to do it and did it. I just hope I can stand tmw.

    Knee raises
    bwx8
    30lb dumbellx8
    35x8
    40x9

    some cable on the knee crunches and thats that

  23. Im beyond even caring anymore. This shoulder will just not give up. I couldnt even bench 135 today. Its been hurting like this for the past few days. I wish you could just chop off the Acromion. Iv narrowed it down to the Supraspinatus tendon / humerus greater/lesser tubercle. So I am going to spend all ****ing night researching every possible drug and rehab I can do to get this god dam thing fixed.

    Did tris, hit them pretty well. Love to take 2 weeks off but aint working at the moment and I would shoot my self sitting here doing nothing for 2 weeks soo........

  24. no legs today. cant do squats because it hurts to put the arm that high up and even back ouch. SO screw legs

    Even arms it hurt

    50x10
    115x5
    125x5
    130x5
    130x3/4

    standing dumbell
    50x5
    55x5
    60x5

    ez bar reverse curls
    70x5
    80x5
    100x5
    100x5

    got ice on it now f in pos

  25. Man this ice is nice. Had it on for 1 hr, took it off little stiff. (dur its frozen) after it thawed it was like a new arm! Took a shower, let the hot water beat on it. Now icing it again. Hopefully I can test out my foam contour pillow in peace tonight! I got 4 toppers comming in the mail (8" total). Gonna glue them together and have a big matress! Should solve my sleep problem and hopefully shoulder.
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