Double Deuce

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Back and Biceps

Barbell Rows: 245*5 N
Weighted Pullups: 70*4 N
Seated Cable Rows: 180*7 N
Hammer strength Preacher Curl: 120*8 N
Donkey Calf Raise: 360*15
Hanging Leg Raise: 20




Just to recap on my logging nomenclatures and symbols. It will go like this:

Exercise: weight*reps+rest pause reps N for if I am doing Negatives or super slows.
 
EasyEJL said:
does it freak people out in the gym to see you do dragon flags?
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There's a special, secluded area for free weights. It's kinda funny actually, it's a like Jim Crow but with Iron Freaks and Cardio Bunnies/machine wimps. (hope that doesn't sound distasteful). I do the dragon flags in the Iron Freak area. ;)
 
I bet you get some people stopping to watch. Even in the iron freak area, its not exactly a common exercise, and visually its impressive
 
EasyEJL said:
I bet you get some people stopping to watch. Even in the iron freak area, its not exactly a common exercise, and visually its impressive
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Visually, I'm impressive :D

I think being 22 years old and lifting at 5:30 in the morning turns the heads as it is. (I think I'm the only person there under the age of 35).
 
true, sometimes young women are at the gym early, almost never young men.

btw, you haven't sent me my free stuff for heckling you in the thread welcoming the new molecular nutrition thread :D
 
January 25th

Chest and Triceps

Weighted Dips: 135*8 N
Incline DB Press: 105*6 N
DB Pullovers: 115*8
JM Press: 205*8 N
Seated Calf Raise: 135*20
Dragon Flags: 20 (no one stared :D)

There's a cool guy at my gym who wears Zoomba's everyday. He's in decent shape and hhe's a nice, friendly guy and everything, but he's so 1980's-looking..it's AWESOME!!!
 
Legs

Front Squat: 225*10 N
Side Lunge: 135*10
Leg Press: 515*17
Hamstring Curls: 50*9
Donkey Calf Riase: 360*20
Decline Crunches: 25*12
 
January 31st

Back & Biceps
Deadlift: 350*5 N
Weighted Pullups: 70*5 N
Standing DB Rows: 85*7 N
Incline DB Curls: 50*6 N
Donkey Calf Raise: 410*20
Hanging Knee Raise: 25

Bodyweight today: 183lbs. I'm light again! :D

Reminder to self: pay rent today.
 
Chest & Triceps

Weighted Dips: 145*5 N +1N
Incline DB Press: 105*7N
High Cable Cross: 90*8 N
Seated Calf Raise: 180*20
Dragon Flags: 25

Almost didn't go to the gym today on account of the snow. We done got snow-raped last night. Hopefully, i don't have school and can go hang out today
 
Legs:
Front Squat: 255*12
DB Split Squat: 80*10
Leg Press: 580*12
Hamstring Curls: 50*9
Donkey Calf Raise: 410*I have no idea.
Dragon Flags: 25
 
Shoulders:
Snatches: 145*2 (over did it on my warmup sets :( )
DB Military Press: 80*10
Cable Side Laterals: 45*8
Low-Cable Upright Row: 150*11
Seated Calf Raise: 180*30
Decline Crunches: 25*25
 
Good morning ladies :D

Today was Chest and Triceps for Friday Feb 8th.

Weighted Dips: 160*7
Incline DB Press: 110*6
DB Pullovers: 120*7 <- I totally popped a blood vessel in my eye doing these.
JM Press: 185*12
Seated Calf Raise: 205*20
Dragon Flags: 26

I haven't been weighing myself lately because I'm lazy.
 
thesinner said:
<- I totally popped a blood vessel in my eye doing these.
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I hate it when that happens. I almost did that on bb curls the other day. I got to one rep where I couldn't go up all the way, but refused to let it back down and just strained with it for about 10 seconds. I almost fell over when I put it down.
 
Good Morning ladies,

Today is Monday Febuary 11th and I'm done doin' dem dere legs.

Front Squat: 255*11
Side Lunge: 145*12
Leg Press: 605*12
Hamstring curls: 60*8
Donkey Calf Raise: 540*11
Decline Crunches: 25*20
 
Bah, I couldn't resist it! I figured I'd better unleash the Alpha Male, so I can tell people about it (new MassFX), from experience, at the Arnold Classic.

Shoulders Day:
Snatches: 135*6
DB Military Press: 85*9
DB Side Laterals: 30*10
Cross body cable laterals: 50*9
Seated Calf Raise: 205*15
Dragon Flags: 30
 
Happy Greeting Card Holiday (Valentine's Day). In the words of Rodney Dangerfield, "We're all gonna get laid!!" As for me, I spent the day with my one true love: Back & Biceps workouts

Deadlift: 375*4
Weighted Deadlifts: 80*7
Standing DB Rows: 90*10
Incline DB Curls: 60*7
Donkey Calf Raise: 450*I have no idea
Hanging Knee Raises: ~20 or so
 
EasyEJL said:
is that what you kids call it nowadays?
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I call mine Charlie. The left one is Spiceyuh Meatah (so people can say, "Now that's a Spiceyuh Meatah ball!") The right one is called Mr. Tumnus (after the Faun in Narnia). And the middle one, well, I don't like talking about the middle one. ;)
 
Febuary 15th: Heart Shaped boxes of candy on liquidation sale day.

Chest and Triceps:
Weighted Dips: 170*6
Incline DB Press: 105*11
High Cable Cross: 100*10
French Curls (with EZ bar): 80*10
Seated Calf Raise: 205*15
Dragon Flags: ~25 or so.

Changed it up to french press with the EZ bar. I find that I get a better "stretch" with free weight rather than with cables.
 
I find my elbows control their location a lot better using the ezbar. with cables or a straight bb I tend to blow form easier
 
Monday, Febuary 18th

Legs:
Front squat: 235*20
DB Split Squat: 75*13
Leg Press: 580*15
Hamstring Curls: 75*4...then dropped to 50 for 5 more reps
Donkey Calf Raise: 450*20
Decline Crunches: 25*20

Weighed myself today (for once), and weighed in at 187lbs.
 
Shoulders:
Snatches: 145*2 immediately dropped to 135 for 4 more reps
DB Military Press: 85*8
Cable Side Laterals: 50*6
Cable Upright Row: 150*9
Seated Calf Raise: 205*15
Dragon Flags: 20
 
Sorry for the late post. My internet isn't working this morning. I'm using the wireless in a nearby coffee shop.

Back and Biceps:
Barbell Rows: 225*12
Weighted Pullups: 75*11
Seated Cable Rows: 210*8
Preacher Curls: 120*7
Donkey Calf Raise: 540*20
Hanging Leg Raises: 20
 
Friday couldn't come soon enough, huh? One Week until the Arnold Classic!!!!!!!!!!........!

Chest and Triceps:
Weighted Dips: 160*6+1
Incline DB Press: 110*9
DB Pullovers: 110*9
JM Press: 205*9
Seated Calf Raise: 205* not sure, my training bro and I got in a discussion over a song on the radio mid-set. (that one really slow song by Finger Eleven....it's a crappy song.)
Dragon Flags: 23+10
 
Just a few more days until the Arnold.

Leg Day:
Front Squat: 255*12
Walking Lunges (with DB's): 55*18
Leg Press: 400*25ish
Hamstring Curls: 70*2+1
Donkey Calf Raise: 360*30
Decline Crunches: 25*12
 
Tuesday, February the 24th

Shoulders
Snatches: 135*8
DB Military Press: 90*4
DB Side Lateral Raise: 35*8
Rear Delt Lateral Raise: 25*12
Seated Calf Raise: 205*15
Decline Crunches: 25*15
 
Back and Biceps:

Deadlift: 355*8
Weighted Pullups: 95*4+1
Standing DB Rows: 105*6
Incline DB Curls: 55*9
Donkey Calf Raise: 540*15
Hanging Knee Raise: 25
 
March 4th

Shoulders:
Snatches: 135*5
DB Military Press: 80*10
DB Side Lateral Raise: 25*12
Low-Cable Upright Row: 150*10
Standing Calf Raise: 100*15
Decline Crunches: 25*10
 
March 6th

Back & Biceps
Underhand Barbell Rows: 225*9+1
Seated Cable Rows: 220*9
Weighted Pullups: 100*3+1+1
Peacher Curls: 115*12+1
Donkey Calf Raise: 270*40 (high reps today)
Hanging Knee Raise: 20


EDIT: I need to remember what day it is so I don't look like a moron next time.
 
March 7th (it's the 7th, right?)

Chest and Triceps:
Weighted Dips*: 180*4
Incline DB Press: 110*5
DB Pullovers: 105*10
JM Press: 205*7
Donkey Calf Raise: 450*16
Dragon Flags: 23

*Got a video of me doing the dips on Youtube:
Invalid Link Removed


Also note, I will be starting a new routine next week. It'll still be MT/RF, but I'll be rotating through 3 different workouts (Legs & Delts, Chest & Tri's, Back & Bi's).
 
Unfortunately the video was a one-time deal. I had to give my sister her camera back later that day. (I borrowed it to take pic's at the Arnold).


Today starts the new routine. Gonna be working out the same 4 times a week, but rotating through 3 different workouts (Legs & Shoulders, Chest & Tri's, back & Bi's).

Day 1 is Legs and Shoulders:

Snatches: 135*4
Cleans: 185*4
Leg Press: 560*16
Hamstring Curl: 50*9
Seated Calf Raise: 180*20
Dragon Flags: 20
 
Chest & Triceps:
Weighted Dips: 145*9+1 (figured I'd go lighter, get some higher reps, and try going a li'l deeper)
Hammer Strength Isolateral Chest Press: 270*10+1
JM Press: 185*11
French Press: 90*10
Donkey Calf Raise: 360*32
Decline Crunches: 25*14
 
Thursday, March 13th

Back & Biceps:

Deadlift: 335*12
Barbell Row: 225*9 (brought the bar to my sternum this time, instead of my stomach. Not a fan. Probably gonna stick with stomach next time.)
Weighted Pullups: 75*10
Incline DB Curls: 50*10
Seated Calf Raise: 180*20
Ab Roller Wheel thingy: 2 off the toes, 15 more off the knees (I was afraid I might pull something if I did anymore off the toes).

That wheel can freaking murder your abdominals, but you've gotta have your form right. My training buddy wasn't getting the same results, so we'll probably do an excercise known as "Inch Worms" tomorrow. This is a variation of the exercise, except you walk out on your hands instead of using a wheel. Hopefully this will help him work on his balance as well as utilizing his stomach muscles to pull through the roll-out motion, instead of his chest.
 
thesinner said:
Chest & Triceps:
Weighted Dips: 145*9+1 (figured I'd go lighter, get some higher reps, and try going a li'l deeper)
Hammer Strength Isolateral Chest Press: 270*10+1
JM Press: 185*11
French Press: 90*10
Donkey Calf Raise: 360*32
Decline Crunches: 25*14
Click to expand...
DEEPER, DEEPER, DEEPER! :blink:
 
My trainer has me do walkouts..hate em'!

As for the videos..I have a camera don't make me drive down there to be your videographer!!!
 
Well, the next time I'm home (Easter?) I'll see if I can borrow the camera again. I'll just tell her that there's this crazy lady who'll kill me if I don't. I'm sure she'll understand. :D
 
Friday, March 14th

Legs and Shoulders:
ATG (Ass to the ground) Front Squat: 185*13
Walking Lunges: 55*18
DB Military Press: 75*12
DB Side Lateral Raise: 25*12
Finished up with a strong set of Inch Worms/Walkouts
 
Happy St. Patrick's Day.

Chest & Tri's

Weighted Dips: 145*10
Incline DB Press: 100*12
DB Pullovers: 105*11
French Press (hold for 2 counts at the bottom): 90*5
Donkey Calf Raise: 360*20
Decline Crunches: 25*10
 
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