[SilentBob187]

6-5-08: Chest Bis

DB Incline Press: 20x10, 40x8, 85x6, 80x6, 75x6, 70x7, 65x8
super-setted with
DB Incline Flies: 5x10, 10x10, 20x10, 20x10, 20x10, 20x10, 20x10

DB Bench Press: 50x8, 55x8, 60x8, 65x8, 70x6
super-setted with
DB Flies: 25x8, 25x8, 25x8, 20x8, 20x8

Hammer Strength Decline: 90x8, 140x8, 180x8, 230x5, 270x4, 180x8, 90x10
super-setted with
DB Decline Flies: 20x8, 20x8, 20x8, 20x8, 20x8, 10x10, 10x10

Concentration Hammer Curls: 20x20, 25x20, 30x16, 35x12
super-setted with
Incline Curls: 20x20, 25x16(+6), 30x12(+6), 35x8(+6)

Narrative: Felt strong today, may not reflect it in the numbers but I felt good. 3 weeks left of summer school. I wish it'd end already.

Song of the Day:
Kamelot - When the Lights are Down

True story: I was dreaming of this song last night. It's the only part of my dream that I remember. It was loud and it was awesome. I love dreams like that, you wake up ready to rock out. That's how you pick a song of the day right there.

[SilentBob187]

6-7-08: Back/Tris

Assisted Pullups: 10(+55lb), 10(+40lb), 6(+25lb), 8(+40lb), 10(+55lb)
super-setted with
Dips: 10, 10, 10, 10, 10

DL: 45x10, 95x10, 135x5, 185x5, 185x5, 135x5, 135x5

Hammer Strength Iso-Low Row: 50x10, 90x10, 140x10, 180x10, 230x8, 90x10

Good Mornings: 45x10, 65x10, 95x10, 115x10, 135x8

High Rows: 80x10, 200x6, 180x6, 160x6, 140x7, 120x8, 80x10

Seated Tricep Extensions: 40x15, 90x10, 85x10, 80x10, 75x10

Narrative: Today was one of the best back days I've had in a LONG time. Box, your idea of incorporating reg deads, great idea. I haven't done regular in a while, hence the lower weight/reps. I'd much rather get my form down again before trying to go heavier.

I hesitated to even call today Back/Tris, I'll finish those tris up tomorrow w/ shoulders. That's the plan anyway. Throw a few skull crushers in to mix it up tomorrow.

Song of the Day:
Manticora - Playing God


Sorry if my metal has been showing lately. It's a good release. Just listening to loud fast jams makes me want to lift heavy things

[crader]

Back day looks good and challenging.

[SilentBob187]

6-9-08: Legs

Squats: 45x5, 95x8, 135x8, 185x8, 225x6, 275x4, 275x4, 225x5, 135x8

SLDL: 45x10, 95x8, 135x5, 185x5, 225x5, 135x10

Walking Lunges: 40x20 steps, 80x16 steps, 80x16 steps, 80x12 steps, 40x20 steps

One legged Calf Raises: 90x10x4(x2 one set per leg), 105x10(x2)

Calf Raises: 270x10, 300x10, 150x20

Narrative: It doesn't look like much, but had the shakes for about 15 minutes afterward. My Quads felt like they were going to 'splode. It's worth it though, it's all about lookin' good and gettin' presents.

Song of the Day:
Kamelot - Ghost Opera

[SilentBob187]

6-10-08: Shoulders

Arnold Press
Seated Rear Lat Raises
Shrugs
Bradford Press

[SilentBob187]

6-12-08: Chest/Bis

DB Incline Press: 20x10, 40x10, 90x6, 85x6, 80x5, 75x6, 70x8, 40x8
Super-setted with
DB Incline Flies: 5x10, 10x10, 20x10, 20x10, 20x10, 20x10, 20x10, 10x10

Hammer Strength Decline: 50x10, 90x10, 140x8x 180x8, 230x8, 270x6, 320x3, 180x10
Super-setted with
DB Decline Flies: 10x10, 20x10, 20x10, 20x10, 20x10, 20x10, 20x10, 10x10

Concentration Hammer Curls: 20x20, 25x20, 30x16, 35x12, 40x10
Super-setted with
Incline Curls: 20x20, 25x16(+6), 30x12(+6), 35x8(+6)

Narrative: Got the 90lb DBs up, 6 times even! New PR! Now if you don't mind, I think I'll bang my head against the wall since I have papers and projects that I need to be working on. Monkey hate summer school. I honestly can't believe I've been able to maintain, much less have any sort of gains, with the P.O.S. known as my schedule to deal with.

All I know is that after summer school is over, it's on.

On a bit of a bad note, went to the dentist FIRST THING this morning and he informed me that I have a cavity. First one ever. Needless to say I'm f*cking pissed off about that. Not only did it ruin the first half of my day. But, the worst part is, the only person I have to blame is myself. The more I think about it the more mad I get.

[SilentBob187]

6-14-08: Back/Tris

Assisted Pull-ups: 10(55lb), 8(40lb), 8(25lb), 3(0lb), 8(55lb)
super-setted with
Dips: 10, 10, 10, 10, 10

DL: 45x10, 95x8, 135x5, 185x5, 185x5, 185x5, 135x5, 135x5

Low Row: 50x20, 90x10, 140x10, 180x8, 230x4, 180x6, 90x10

Goodmornings: 45x10, 65x10, 95x10, 115x10, 135x10, 45x10

High Row: 80x10, 200x6, 180x6, 160x7, 140x8, 120x10, 80x10

Seated Tricep Extensions: 40x10, 90x10, 80x10, 70x10, 60x10, 40x10
super-setted with
Skull Crushers: 40x10, 60x10, 40x10, 60x10, 60x8, 40x10
super-setted with
Close Grip Bench Press: 40x10, 60x10, 40x10, 60x10, 60x10, 40x10

Narrative: I did 3 unassisted pullups today. New PR, Booyah. Kept Deads lower weight again this week. Really want to get my form locked in before I go and pull heavy. Today there were some new folk at the gym. Serious ILS among them. They're the kind of folk that spit in the water fountain, and yes, they did leave one in the fountain.

I'm gonna do some ab work and then call it a night I think. Off day tomorrow, no work or training but I've got a bunch to do for school. So close to the end, so much left to do.

Song of the Day:
Iron Maiden - Run the the Hills

[Trauma1]

Log is looking good SB. Nice work!

[SilentBob187]

6-18-08 Legs

Warmup: 5 minute bike.

Squats: 45x10, 95x10, 135x8, 185x5, 225x5, 275x2, 275x2, 225x5, 135x10

SLDL: 45x10, 95x10, 135x5, 185x5, 225x4, 225x4, 135x10

Walking Lunges: 40x20steps, 80x16steps, 80x15steps, 80x14steps, 80x13steps, 80x12steps, 40x20steps

Narrative: My quads felt like they were gonna 'splode. Sorry I've been all sorts of absent lately. This final week of summer school is intense to say the least. I woke up at 182lbs this morning. Two more days of insanity and I'll be able to devote 100% to training.

[SilentBob187]

6-21-08 Chest/Bis

DB Incline Bench: 20x10, 40x10, 90x0, 85x0*, 50x15, 60x10, 70x6, 80x4
super-setted with
DB Incline Flies: 5x10, 10x10, 20x8, 20x8, 20x8, 20x8

DB Flat Bench: 40x10, 75x8, 65x8, 55x10, 45x10
super-setted with
DB Flat Flies: 20x8, 20x8, 20x8, 20x8, 20x8

Concentration Hammer Curls: 20x20, 25x18, 30x12(+6), 35x10(+6)
super-setted with
Incline DB Curls: 20x20, 25x18, 30x12(+6), 35x10(+6)

Hammer Strength Decline: 50x10, 90x10, 140x8, 180x8, 230x8, 270x8, 320x4
super-setted with
DB Decline Flies: 20x8, 20x8, 20x8, 20x8, 20x8, 20x8, 20x8

Narrative
*So yeah, needless to say I didn't realize until 10 minutes into my lift that I hadn't eaten in THREE HOURS!!!

I was so f*cking mad at myself. This one fella that I talk with at the gym was trying to talk me down. I was so pissed off at myself. Needless to say, children, remember to eat an hour before training!

...Never again. Maybe if SilentBob had looked at the clock before he went to the gym he wouldn't have lifted like a Sally Sassafrass.

Song of the Day:
Beck - Loser

[SilentBob187]

6-23-08 Back/Tris

Assisted Pullups: 10(+55lb), 9(+40lb), 8(+25lb), 6 unassisted, 6(+25), 6(+40)
super-setted with
Dips: 10, 10, 10, 10, 10, 10

Deadlift: 45x10, 95x8, 135x5, 185x5, 185x5, 135x5, 135x8
Hammer Str Iso Low Row: 50x10, 90x10, 140x10, 180x8, 230x6, 90x15
Good Mornings: 45x10, 65x10, 95x10, 115x8, 135x8
High Row: 80x10, 200x6, 180x6, 160x7, 140x8, 120x8, 80x15

Seated Tricep Extensions: 40x15, 90x10, 85x10, 80x10, 40x15
super-setted with
Skull Crushers: 40x10, 50x10, 60x10, 70x6, 40x10
super-setted with
Close Grip Bench: 40x10, 50x10, 60x10, 70x10, 40x10

Narrative: My nutrient timing was much better today than it was on Saturday. I was in the gym lifting just over an hour after eating. Much better results 6 unassisted pullups today. Up from 3 on the 14th. My deadlifts today were sliding up and down my legs more like romanian as opposed to regular deads. I didn't mind the redness until the bar tweaked a nerve right above my knee. It felt like a charlie horse.

Tomorrow is my last final, a day off from work, and a day of from lifting. My plan is to take my final, go tan again (I'm getting white again ) and get a massage. I told myself and this masseuse that frequents my store that I owed it to myself after this summer session was over and done with.

Song of the Day:
Led Zeppelin - We're Gonna Groove