Devil's sponsored Drive/RPM log
- Thread starter devil
- Start date
devil
Member
Not that many on most days. I 0ften eat about six eggs. Thats whole ggs, not just whites. I depend far more on whey protein.
EasyEJL
Never enough
main reason I ask is that large whole eggs (really just the yolk) contain about 65-70 mg of arachidonic acid, which is the active in x-factor. X-factor's normal dosing is 1g a day, which takes around 16 eggs to hit. just sort of wondering if thats a piece of your impressive size. damn I hate cows now
devil
Member
I'd like to say that I train harder than most, or eat a perfect diet etc, and that is what leads to me getting good results. Truth be told I just have good genetics for weight training.
devil
Member
RPM/Drive log day #17:
Chest and bi's
Chest and Bi's:
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 8
Set #2: 330 for 8
set #3 315 for 8
Incline bench ( bar)
Set #1: 245 for 8
Set #2 245 for 8
Set# 3 245 for 8
Flys: three set sof 50 db's for 15 reps
Dips 2 sets of 20
Bi's
One arm standing DB's
Set#1 40's for 15
Set#2 50's for 12
Set#3 50's for 10
I did a superset of hammer curls with the rope on the cable machine (60lbs each set to failure. I did not count reps) following each set of Db curls
Curls with straight bar on cable machine
set#1 70 for 8
set#2 60 for 10
set#3 60 for 8
I finished the workout with a set of dips (40 reps)
Tremendous workout. I moved up in weight on my flat bench and my incline bench. The pumps continue to be insane. I could barely force my finger tips to touch my shoulder due to bicep pump.
Chest and bi's
Chest and Bi's:
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 8
Set #2: 330 for 8
set #3 315 for 8
Incline bench ( bar)
Set #1: 245 for 8
Set #2 245 for 8
Set# 3 245 for 8
Flys: three set sof 50 db's for 15 reps
Dips 2 sets of 20
Bi's
One arm standing DB's
Set#1 40's for 15
Set#2 50's for 12
Set#3 50's for 10
I did a superset of hammer curls with the rope on the cable machine (60lbs each set to failure. I did not count reps) following each set of Db curls
Curls with straight bar on cable machine
set#1 70 for 8
set#2 60 for 10
set#3 60 for 8
I finished the workout with a set of dips (40 reps)
Tremendous workout. I moved up in weight on my flat bench and my incline bench. The pumps continue to be insane. I could barely force my finger tips to touch my shoulder due to bicep pump.
devil
Member
I plan on picking up some more 45 lbs plates for my home gym this week. If so, i can really start testing the limits of my strength.
devil
Member
RPM/Drive log Day # 18. Legs
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 275 for 8
Set 2: 325 for 8
Set 3: 345 for 8
Romanian dead lifts:
Set #1: 135 for 8
Set #2: 155 for
Set #3: 155 for 8
Set#4: 155 for 8
A good concise workout if you overlook the fact that I'm not using that much more weight for squats than I am on flat bench.
Anyway...I have been taking two doses of RPM per day. I have been taking three in the morning and two more before I train. However, the last two days I decided to experiment with three in the morning and three at night. What a difference!!I The energy and focus is just off the charts. Not a jittery I'm about to have a cardiac event energy, but nice smooth energy. My blood pressure does not feel elavated at all.
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 275 for 8
Set 2: 325 for 8
Set 3: 345 for 8
Romanian dead lifts:
Set #1: 135 for 8
Set #2: 155 for
Set #3: 155 for 8
Set#4: 155 for 8
A good concise workout if you overlook the fact that I'm not using that much more weight for squats than I am on flat bench.
Anyway...I have been taking two doses of RPM per day. I have been taking three in the morning and two more before I train. However, the last two days I decided to experiment with three in the morning and three at night. What a difference!!I The energy and focus is just off the charts. Not a jittery I'm about to have a cardiac event energy, but nice smooth energy. My blood pressure does not feel elavated at all.
devil
Member
Sent PM
devil
Member
Log update from day 20 , shoulders and triceps. I trained last night but I'm just getting a chance to log this morning. It was a tough workout. My son was in hardcore whining mode, which proved to be very distracting. I actually forgot to do one of my triceps exercises.
Shoulders and triceps:
Delts:
Standing barbell presses:
warmups: three warm up sets
Set#1:135 for 8
Set#2: 155 for 8
Set#3 155 for 8, drop set 135 for 6
Dumbell lateral raises:
Set#1: 40s for 15
Set#2 40's for 12
Set#3: 40's for 10
Rear delts on lying on bench:
Set#1: 40's for 8
Set#2: 30's for 15
Set#3: 30's for 15
Dips: two sets of set of 30
Triceps:
Pushdowns:
Set#1 90 lbs for 20
Set#2: 100 lbs for 15
Set#3: 100 for 15
Overhead rope extensions on cable machine:
Set#1: 80 lbs for 15
Set#2: 90 lbs for 12
Set#3 90 lbs for 12
2 sets of dips (20 reps)
As you may have gathered from my complaining this was not the best workout ever.
Observation: The effects of RPM seem to be lasting longer now than when I first started using it. This is the exact opposite of most other stimulant products I have used.
Shoulders and triceps:
Delts:
Standing barbell presses:
warmups: three warm up sets
Set#1:135 for 8
Set#2: 155 for 8
Set#3 155 for 8, drop set 135 for 6
Dumbell lateral raises:
Set#1: 40s for 15
Set#2 40's for 12
Set#3: 40's for 10
Rear delts on lying on bench:
Set#1: 40's for 8
Set#2: 30's for 15
Set#3: 30's for 15
Dips: two sets of set of 30
Triceps:
Pushdowns:
Set#1 90 lbs for 20
Set#2: 100 lbs for 15
Set#3: 100 for 15
Overhead rope extensions on cable machine:
Set#1: 80 lbs for 15
Set#2: 90 lbs for 12
Set#3 90 lbs for 12
2 sets of dips (20 reps)
As you may have gathered from my complaining this was not the best workout ever.
Observation: The effects of RPM seem to be lasting longer now than when I first started using it. This is the exact opposite of most other stimulant products I have used.
devil
Member
Log update from day# 21. I trained back last night.
Pulldowns to the front:
Set#1: 150 for 8
Set#2 160 for 8
Set#3; 170 for 8
bent rows lying on incline bench :
Set #1: 135 for 8
Set#2: 185 for 8
Set #3: 185 for 8
wide grip seated rows:
Set#1:170 for 8
Set#2:160 for 8
Set#3: 160 for 8
Shrugs w/ bar
Set# 1: 275 for 8
Set# 2: 315 for 8
Set# 3: 315 for for 8
Pullups:
Two sets of ten
This was a nice solid workout. No record breaking lifts. However, regardless of the amount of weight I lift the result is always an INSANE pump.
I will be picking up some 45 lbs plates this morning. So I can really start pushing the envelope on my chest days.
Pulldowns to the front:
Set#1: 150 for 8
Set#2 160 for 8
Set#3; 170 for 8
bent rows lying on incline bench :
Set #1: 135 for 8
Set#2: 185 for 8
Set #3: 185 for 8
wide grip seated rows:
Set#1:170 for 8
Set#2:160 for 8
Set#3: 160 for 8
Shrugs w/ bar
Set# 1: 275 for 8
Set# 2: 315 for 8
Set# 3: 315 for for 8
Pullups:
Two sets of ten
This was a nice solid workout. No record breaking lifts. However, regardless of the amount of weight I lift the result is always an INSANE pump.
I will be picking up some 45 lbs plates this morning. So I can really start pushing the envelope on my chest days.
devil
Member
Log update from day # 23. I trained chest and bi's last night.
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 3
Set #2: 315 for 3
Set #3 335 for 1
Set #4: 355 for 1
Set # 5: 375 for 1
set #6: 405 for 1
Incline bench ( dumbelss
Set #1: 120 for 15
Set #2 120 for 10
Set# 3 120 for 9
Flys:
Set #1 65's for 12
Set #2: 65's for 9
Set #3: 65's for 8
Dips 2 sets of 20
Bi's:
One arm preacher curls
Set#1 40's for 15
Set#2 4's for 12
Set#3 4's for 8
Hammer curls:
Set#1 : 40's for 15
Set #2: 40's for 15
Set #3: 40's for 12
Today was a strength test day for flat bench. It went ok. I was a little disappointed how hard 405 went up. However, I think the fact that I took such a big jump in weight (30 lbs) over my previous lift hurt me a bit. It was just that 375 felt easy, that I decided to just go right to 405. I think the fact that i have been working with higher reps on bench for so long has also affected my body's ability to adjust to one rep lifts.
Anyway,enough with the excuses. I will be working lots of doubles and triples over the next few weeks before I try and max out again.
I cut my biceps workout short because my elbow has just been aching. I only did two exercises. I still ended up with an insane pump. My arms measured 19 1/4 after the workout. That's a 1/4 inch improvement over my last measurement just a short while ago.
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 3
Set #2: 315 for 3
Set #3 335 for 1
Set #4: 355 for 1
Set # 5: 375 for 1
set #6: 405 for 1
Incline bench ( dumbelss
Set #1: 120 for 15
Set #2 120 for 10
Set# 3 120 for 9
Flys:
Set #1 65's for 12
Set #2: 65's for 9
Set #3: 65's for 8
Dips 2 sets of 20
Bi's:
One arm preacher curls
Set#1 40's for 15
Set#2 4's for 12
Set#3 4's for 8
Hammer curls:
Set#1 : 40's for 15
Set #2: 40's for 15
Set #3: 40's for 12
Today was a strength test day for flat bench. It went ok. I was a little disappointed how hard 405 went up. However, I think the fact that I took such a big jump in weight (30 lbs) over my previous lift hurt me a bit. It was just that 375 felt easy, that I decided to just go right to 405. I think the fact that i have been working with higher reps on bench for so long has also affected my body's ability to adjust to one rep lifts.
Anyway,enough with the excuses. I will be working lots of doubles and triples over the next few weeks before I try and max out again.
I cut my biceps workout short because my elbow has just been aching. I only did two exercises. I still ended up with an insane pump. My arms measured 19 1/4 after the workout. That's a 1/4 inch improvement over my last measurement just a short while ago.
devil
Member
Log day #25
Quads:
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 275 for 10
Set 2: 315 for 10
Set 3: 335 for 10
Hamstrings:
Romanian deadlifts with DB's: 4 sets of 70's for 15 reps
Not much to report. Leg day has become almost a throw away day due to fear of back and knee injuries. I will update again tomorrow after my shoulder and triceps day.
Quads:
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 275 for 10
Set 2: 315 for 10
Set 3: 335 for 10
Hamstrings:
Romanian deadlifts with DB's: 4 sets of 70's for 15 reps
Not much to report. Leg day has become almost a throw away day due to fear of back and knee injuries. I will update again tomorrow after my shoulder and triceps day.
rms80
Board Sponsor
I like the RDL's- they really seem to help with my strained hamstring...
devil
Member
Update from log day #26. I traned shoulders and triceps.
Shoulders and triceps:
Delts:
Standing barbell presses:
warmups: three warm up sets
Set#1:135 for 6
Set#2: 155 for 6
Set#3 175 for 6
Set #4: 175 for 6, drop set of 135 for 6
Dumbell lateral raises:
Set#1: 40s for 15
Set#2 40's for 12
Set#3: 40's for 10
Rear delts on lying on bench:
Set#1: 40's for 8
Set#2: 4's for 8
Set#3: 30's for 15
Triceps:
Pushdowns:
Set#1 90 lbs for 20
Set#2: 110 for 15
Set#3: 120 for 12
Overhead rope extensions on cable machine:
Set#1: 100s for 12
Set#2: 90 lbs for 12
Set#3 90 lbs for 12
single arm push downs w/ rope
3 sets of 40 for 8 reps with each arm
Solid workout, but I have had better. The kids cut into my sleep again. Stil had pretty good endurance and an excellent pump. I'm starting to accumulate some nagging injuries (shoulder, wrist, elbow) to add to the existing back and knee issues. I will be taking a couple of weeks off after I complete this log.
Shoulders and triceps:
Delts:
Standing barbell presses:
warmups: three warm up sets
Set#1:135 for 6
Set#2: 155 for 6
Set#3 175 for 6
Set #4: 175 for 6, drop set of 135 for 6
Dumbell lateral raises:
Set#1: 40s for 15
Set#2 40's for 12
Set#3: 40's for 10
Rear delts on lying on bench:
Set#1: 40's for 8
Set#2: 4's for 8
Set#3: 30's for 15
Triceps:
Pushdowns:
Set#1 90 lbs for 20
Set#2: 110 for 15
Set#3: 120 for 12
Overhead rope extensions on cable machine:
Set#1: 100s for 12
Set#2: 90 lbs for 12
Set#3 90 lbs for 12
single arm push downs w/ rope
3 sets of 40 for 8 reps with each arm
Solid workout, but I have had better. The kids cut into my sleep again. Stil had pretty good endurance and an excellent pump. I'm starting to accumulate some nagging injuries (shoulder, wrist, elbow) to add to the existing back and knee issues. I will be taking a couple of weeks off after I complete this log.
devil
Member
Log update from day #27. Back day.
Pulldowns to the front:
Set#1: 160 for 8
Set#2 170 for 8
Set#3; 190 for 8
bent rows lying on incline bench :
Set #1: 185 for 8
Set#2: 205 for 8
Set #3: 205 for 8
wide grip seated rows:
Set#1:170 for 8
Set#2:170 for 8
Set#3: 160 for 8
Shrugs w/ bar
Set# 1: 275 for 8
Set# 2: 315 for 8
Set# 3: 315 for for 8
I finished the workout w/ three more sets of rows lying on a bench (3sets of 15). I also did one set of pullups for ten reps.
The started the wokout completely lacking any motivation. However, I quickly turned it around and had a very solid workout. It still surprises how much energy and endurance the RPM/Drive give me when they kick in. The Neovar alsoseems to be giving me a nice additional edge on top of that.
Pulldowns to the front:
Set#1: 160 for 8
Set#2 170 for 8
Set#3; 190 for 8
bent rows lying on incline bench :
Set #1: 185 for 8
Set#2: 205 for 8
Set #3: 205 for 8
wide grip seated rows:
Set#1:170 for 8
Set#2:170 for 8
Set#3: 160 for 8
Shrugs w/ bar
Set# 1: 275 for 8
Set# 2: 315 for 8
Set# 3: 315 for for 8
I finished the workout w/ three more sets of rows lying on a bench (3sets of 15). I also did one set of pullups for ten reps.
The started the wokout completely lacking any motivation. However, I quickly turned it around and had a very solid workout. It still surprises how much energy and endurance the RPM/Drive give me when they kick in. The Neovar alsoseems to be giving me a nice additional edge on top of that.
devil
Member
I have been eating a cup of oatmeal after my first dose in the morning. I usually have a whole wheat bagel along with some simple carbs such as gatorade after my evening dose which I take right after I finish training.
devil
Member
log report day #31. I felt terrible yesterday and did not train. I felt like crap again today and left work early. I came home and took a two hour nap. I woke up and actually felt a little better. I ran some errands and then sat around for a while. I was bored so I decided to do an abreviated chest workout.
Flat bench:
Two light warm up sets.
Set 1: 245 for 3
Set 2: 275 for 3
Set 3: 325 for 3
set 4: 345 for 3
set 5: 355 for 3+ drop set of 315 for 6
set 6: 315 for 8
That's all I did today. Actually my strength was pretty solid. However, I had nothing left when I was done, so I decided not to push it any further.
Flat bench:
Two light warm up sets.
Set 1: 245 for 3
Set 2: 275 for 3
Set 3: 325 for 3
set 4: 345 for 3
set 5: 355 for 3+ drop set of 315 for 6
set 6: 315 for 8
That's all I did today. Actually my strength was pretty solid. However, I had nothing left when I was done, so I decided not to push it any further.
EasyEJL
Never enough
devil
Member
It's called a lack of common sense
devil
Member
Log day # 32. Still not feeling all that great. I probably should not have lifted, but I ussually i'm not good with the commmon sense thing.
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 295 for 10
Set 2: 325 for 10
Set 3: 345 for 10
Romanian dead lifts:
Set #1: 135 for 8
Set #2: 155 for
Set #3: 175 for 8
Set#4: 175 for 8
I was stronger this week than last week. So the supps seem to be working despite my being sick.
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 295 for 10
Set 2: 325 for 10
Set 3: 345 for 10
Romanian dead lifts:
Set #1: 135 for 8
Set #2: 155 for
Set #3: 175 for 8
Set#4: 175 for 8
I was stronger this week than last week. So the supps seem to be working despite my being sick.
EasyEJL
Never enough
In a space shuttle while there were fluctuations in radiation from the sun?
devil
Member
Well I am freakishly pale.
devil
Member
Log report from day #35. Shoulders and triceps.
Delts:
Standing barbell presses:
warmups: three warm up sets
Set#1:155 for 6
Set#2: 175 for 6
Set #4: 175 for 6, drop set of 135 for 7
Rear delts on lying on bench:
Set#1: 40's for 15
Set#2: 4's for 12
Set#3: 30's for 9
Dumbell lateral raises:
Set#1: 30s for 15
Set#2 30's for 12
Set#3: 30's for 10
Triceps:
Skull crushers:
Set #1:Curl bar W/ 2 45's for 8
Set #2: Curl bar W/ 2 45's plus two 10's for 8
Set #3: Curl bar W/ two 45's plus 4 10's for 8
Pushdowns:
Set#1 100 lbs for 15
Set#2: 100 for 12
Overhead rope extensions on cable machine:
Set#1: 90 for 12
Set#2: 90 lbs for 10
Dips: two sets of 20
I was finally feeling better, although still not 100%. Still, this workout was an improvement over last week. I am almost out of Drive so I will go for a one rep max on flat bench tomorrow. After tomorrow my log will be RPM/Neovar log. I'm actually curious to see what kind of progress I make using just those two supps.
Delts:
Standing barbell presses:
warmups: three warm up sets
Set#1:155 for 6
Set#2: 175 for 6
Set #4: 175 for 6, drop set of 135 for 7
Rear delts on lying on bench:
Set#1: 40's for 15
Set#2: 4's for 12
Set#3: 30's for 9
Dumbell lateral raises:
Set#1: 30s for 15
Set#2 30's for 12
Set#3: 30's for 10
Triceps:
Skull crushers:
Set #1:Curl bar W/ 2 45's for 8
Set #2: Curl bar W/ 2 45's plus two 10's for 8
Set #3: Curl bar W/ two 45's plus 4 10's for 8
Pushdowns:
Set#1 100 lbs for 15
Set#2: 100 for 12
Overhead rope extensions on cable machine:
Set#1: 90 for 12
Set#2: 90 lbs for 10
Dips: two sets of 20
I was finally feeling better, although still not 100%. Still, this workout was an improvement over last week. I am almost out of Drive so I will go for a one rep max on flat bench tomorrow. After tomorrow my log will be RPM/Neovar log. I'm actually curious to see what kind of progress I make using just those two supps.
devil
Member
Log day #38. Chest and Bis
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 2
Set #2: 325 for 2
Set #3 355 for 1
Set #4: 375 for 1
Set # 5: 385 for 1
set #6: 405 for 1
Set # 7 410 ( I FAILED AT THIS WEIGHT)
Set #8 315 for 8
Incline bench (bar)
Set #1: 255 for 6
Set #2 245 for 6
Set# 3 245 for 6
Flys:
Set #1 50's for 20
Set #2: 50's for 15
Set #3: 50's for 10
Bi's:
Cambered bar curls
Set # 1: 25 's on a side for 10
Set #2: 35's on a side for 10
Set #3: 35's on a side for 9
One arm preacher curls
Set#1: 40's for 8
Set#2: 40's for 6
Set#3: 4's for 8
Hammer curls W/rope on cable machine
Set #1: 60 lbs for 10
Set #2: 60 lbs for 8
Set#3: 60 lbs for six + drop set of 40 lbs for 6
I finished the workout with two 20 rep sets of dips
A bit of a disapointing workout. I went for a one rep max on flat bench when I probably should have waited at least two more weeks. However, I was on my last day of Drive and wanted to see if I could get at least 410 on flat bench. I failed at that weight. The frustrating part is that I know that I have the strength to do it. I just need to give my body more time to adjust to heavy singles.
I still will pursue the goal using my rermaining supplies of neovar and RPM.
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 2
Set #2: 325 for 2
Set #3 355 for 1
Set #4: 375 for 1
Set # 5: 385 for 1
set #6: 405 for 1
Set # 7 410 ( I FAILED AT THIS WEIGHT)
Set #8 315 for 8
Incline bench (bar)
Set #1: 255 for 6
Set #2 245 for 6
Set# 3 245 for 6
Flys:
Set #1 50's for 20
Set #2: 50's for 15
Set #3: 50's for 10
Bi's:
Cambered bar curls
Set # 1: 25 's on a side for 10
Set #2: 35's on a side for 10
Set #3: 35's on a side for 9
One arm preacher curls
Set#1: 40's for 8
Set#2: 40's for 6
Set#3: 4's for 8
Hammer curls W/rope on cable machine
Set #1: 60 lbs for 10
Set #2: 60 lbs for 8
Set#3: 60 lbs for six + drop set of 40 lbs for 6
I finished the workout with two 20 rep sets of dips
A bit of a disapointing workout. I went for a one rep max on flat bench when I probably should have waited at least two more weeks. However, I was on my last day of Drive and wanted to see if I could get at least 410 on flat bench. I failed at that weight. The frustrating part is that I know that I have the strength to do it. I just need to give my body more time to adjust to heavy singles.
I still will pursue the goal using my rermaining supplies of neovar and RPM.
devil
Member
Report from log day # 40. Leg day.
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8, 245 for 4.
Set 1: 295 for 10
Set 2: 325 for 10
Set 3: 345 for 10
At this point my back tightened up to the point that i decided it would be best to call it a day. Tonight I train shoulders and tris. I will most likely log the results tomorrow.
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8, 245 for 4.
Set 1: 295 for 10
Set 2: 325 for 10
Set 3: 345 for 10
At this point my back tightened up to the point that i decided it would be best to call it a day. Tonight I train shoulders and tris. I will most likely log the results tomorrow.
devil
Member
Not in the least.
devil
Member
Log update from day # 41. Shoulders and triceps.
Delts:
seated barbell presses:
warmups: three warm up sets
Set#1:155 for 6
Set#2: 175 for 6
Set #4: 185 for 5, drop set of 135 for 8
Rear delts on lying on bench:
Set#1: 40's for 15
Set#2: 4's for 12
Set#3: 30's for 10
Dumbell lateral raises:
Set#1: 40s for 10
Set#2 30's for 10
Set#3: 30's for 8
Dips: two sets of 20
Triceps:
Overhead rope extensions on cable machine:
Set#1: 90 lbs for 12
Set#2: 90 lbs for 10
Set#3: 90 lbs for 9
Pushdowns W/ straight bar:
Set#1 100 lbs for 12
Set#2: 100 lbs for 10
Set#3 100 lbs for 9
One arm push downs w/ rope
Set#1: 40 lbs for 8
Set#2: 30 lbs fo 8
Set#3: 30 lbs for 8
Dips: I finished the workout with two sets of 20 rep dips.
Overhead rope extensions on cable machine:
Set#1: 90 for 12
Set#2: 90 lbs for 10
Dips: two sets of 20
A very solid workout. Great energy, and pace. I did the entire workout in about 40 minutes. Despite the fast pace, I felt pretty strong.
Delts:
seated barbell presses:
warmups: three warm up sets
Set#1:155 for 6
Set#2: 175 for 6
Set #4: 185 for 5, drop set of 135 for 8
Rear delts on lying on bench:
Set#1: 40's for 15
Set#2: 4's for 12
Set#3: 30's for 10
Dumbell lateral raises:
Set#1: 40s for 10
Set#2 30's for 10
Set#3: 30's for 8
Dips: two sets of 20
Triceps:
Overhead rope extensions on cable machine:
Set#1: 90 lbs for 12
Set#2: 90 lbs for 10
Set#3: 90 lbs for 9
Pushdowns W/ straight bar:
Set#1 100 lbs for 12
Set#2: 100 lbs for 10
Set#3 100 lbs for 9
One arm push downs w/ rope
Set#1: 40 lbs for 8
Set#2: 30 lbs fo 8
Set#3: 30 lbs for 8
Dips: I finished the workout with two sets of 20 rep dips.
Overhead rope extensions on cable machine:
Set#1: 90 for 12
Set#2: 90 lbs for 10
Dips: two sets of 20
A very solid workout. Great energy, and pace. I did the entire workout in about 40 minutes. Despite the fast pace, I felt pretty strong.
devil
Member
Hmm?? don't know.
devil
Member
Log update from day #42. Back day.
Curl grip pulldowns :
Set#1: 150 for 8
Set#2 190 for 8
Set#3: 210 for 8
Wide grip seated rows:
Set#1:140 for 8
Set#2:130 for 8
Set#3: 130 for 8
Bent rows lying on incline bench :
Set #1: 205 for 6
Set#2: 205 for 6
Set #3: 205 for 6
Set#3:135 for 20
Set#4: 135 for 15
Pullups:
Two sets of ten
Very goood training sesion. My strength is continuing to improve. I am very sore today. I often have a hard time getting my back sore, so I know I did somthing right.
Curl grip pulldowns :
Set#1: 150 for 8
Set#2 190 for 8
Set#3: 210 for 8
Wide grip seated rows:
Set#1:140 for 8
Set#2:130 for 8
Set#3: 130 for 8
Bent rows lying on incline bench :
Set #1: 205 for 6
Set#2: 205 for 6
Set #3: 205 for 6
Set#3:135 for 20
Set#4: 135 for 15
Pullups:
Two sets of ten
Very goood training sesion. My strength is continuing to improve. I am very sore today. I often have a hard time getting my back sore, so I know I did somthing right.
devil
Member
Log day # 45. Chest and biceps.
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 4
Set #2: 315 for 4
Set #3 335 for 3
Set #4: 345 for 4 plus drop set 315 for 5
Incline bench (bar)
Set #1: 275 for 6
Set #2 265 for 6
Set# 3 225 for 9
Dips:
3 sets of 20
Bi's:
Cambered bar curls:
Set #1: bar plus 25's for 15 reps
Set #2: bar plus 35's for 12 reps
Set#3:bar plus 35's for 9 reps
One arm preacher curls
Set#1 40's for 9
Set#2 4's for 8
Set#3 4's for 7
I finished the workout with a set of dips (30 reps).
Not a bad workout. I went about 90 percent because I was just mentally tired after a day working with delinquents. Somtimes my job as a a Juvenile probation officer makes me want to beat my head against the wall. Anyway I plan to continue working in this rep range for a few more weeks. Then I will gradually taper down toward a 1 rep max on flat bench.
Odd observation: I swear that the RPM has made my sense of smell much more sensitive.
Chest:
flat bench
warm up sets: 135 for 10, 185 for 8, 245 for 4.
Set #1: 275 for 4
Set #2: 315 for 4
Set #3 335 for 3
Set #4: 345 for 4 plus drop set 315 for 5
Incline bench (bar)
Set #1: 275 for 6
Set #2 265 for 6
Set# 3 225 for 9
Dips:
3 sets of 20
Bi's:
Cambered bar curls:
Set #1: bar plus 25's for 15 reps
Set #2: bar plus 35's for 12 reps
Set#3:bar plus 35's for 9 reps
One arm preacher curls
Set#1 40's for 9
Set#2 4's for 8
Set#3 4's for 7
I finished the workout with a set of dips (30 reps).
Not a bad workout. I went about 90 percent because I was just mentally tired after a day working with delinquents. Somtimes my job as a a Juvenile probation officer makes me want to beat my head against the wall. Anyway I plan to continue working in this rep range for a few more weeks. Then I will gradually taper down toward a 1 rep max on flat bench.
Odd observation: I swear that the RPM has made my sense of smell much more sensitive.
devil
Member
Log update from day #46. Leg day.
Quads:
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 275 for 10
Set 2: 325 for 10
Set 3: 335 for 10
Hamstrings:
Romanian deadlifts with DB's: 4 sets of 70's for 15 reps
I'm almost embarassed posting my leg day workouts. If you want big legs please ignore this routine. I train shoulders and triceps tonight. I will update my log either tonight, or some time tomorrow
Quads:
Squats
warm up sets: empty bar for 20, 135 for 10, 205 for 8.
Set 1: 275 for 10
Set 2: 325 for 10
Set 3: 335 for 10
Hamstrings:
Romanian deadlifts with DB's: 4 sets of 70's for 15 reps
I'm almost embarassed posting my leg day workouts. If you want big legs please ignore this routine. I train shoulders and triceps tonight. I will update my log either tonight, or some time tomorrow
devil
Member
Log update day #48
Shoulders and triceps:
Delts:
seated barbell presses:
warmups: three warm up sets
Set#1:165 for 6
Set#2: 185 for 8
Set#3 185 for 8, drop set 135 for 10
Rear delts on lying on bench:
Set#1: 40's for 12
Set#2: 30's for 11
Set#3: 30's for 10
Dumbell lateral raises:
Set#1: 30s for 15
Set#2 30's for 12
Set#3: 30's for 10
Dips: two sets of set of 30
Triceps:
Skull crushers
Set #1: Curl bar plus 45's for 12
Set #2: Curl bar plus 45's for 10
Set #3:Curl bar plus 45's for 8
Overhead rope extensions on cable machine:
Set#1: 100 lbs for 8
Set#2: 90 lbs for 8
Set#3 90 lbs for 8
Pushdowns W/rope:
Set#1 90 lbs for 8
Set#2: 80 lbs for 8
Set#3: 80 for 8
Excellent training session. My strength on shoulder presses is up. I moved at a very fast pace after I completed my shoulder presses, and focused on just getting a good pump. It's good to have a day like this after my sorry leg day.
Shoulders and triceps:
Delts:
seated barbell presses:
warmups: three warm up sets
Set#1:165 for 6
Set#2: 185 for 8
Set#3 185 for 8, drop set 135 for 10
Rear delts on lying on bench:
Set#1: 40's for 12
Set#2: 30's for 11
Set#3: 30's for 10
Dumbell lateral raises:
Set#1: 30s for 15
Set#2 30's for 12
Set#3: 30's for 10
Dips: two sets of set of 30
Triceps:
Skull crushers
Set #1: Curl bar plus 45's for 12
Set #2: Curl bar plus 45's for 10
Set #3:Curl bar plus 45's for 8
Overhead rope extensions on cable machine:
Set#1: 100 lbs for 8
Set#2: 90 lbs for 8
Set#3 90 lbs for 8
Pushdowns W/rope:
Set#1 90 lbs for 8
Set#2: 80 lbs for 8
Set#3: 80 for 8
Excellent training session. My strength on shoulder presses is up. I moved at a very fast pace after I completed my shoulder presses, and focused on just getting a good pump. It's good to have a day like this after my sorry leg day.