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Few Moments in my shoes

05/31/13

Chest for the BEST!!! Really pushing for a new max on Incline

Incline bench:
135x15
225x8
315x1
345x 1/2 Off the chest easy but couldnt lock it out almost there and it was a huge jump up. But 315 is repable so I will change my numbers based on a 325lb max.

Decline Db Press:
90x12
100x10
100x10

Seated Pulldowns:
20x15
25x15
30x15
35x12
42.5x10

Seated Low Cable Pulls:
25x20
30x20
35x15
42.5x15 Loved the pain from the pump, couldnt stop laughing

Peck Deck:
190x15
235x15
295x10
305x10

Smith Machine Floor Press:
110x15
160x15
180x15

Hit my Biceps and Triceps in a decent superset to keep them fully pumped and left. Good lift for sure.
 
06/01/13

Shoulders and Light Traps

Hang Clean to Press:
135x8
155x8
185x5
205x5 Getting closer to 225! Cant wait

Seated Db Press:
50x12
50x12
50x12
60x10

Seated Hammer Curls:
50x12
50x12
50x12
60x10

Overhead Flys:
20x20
25x20
30x20

Db Front Raise:
45x15
50x15
60x15

Lying Db Side Raise: Bench set on an Incline (Kai Greene variation)
15x15
15x15
20x12

Rear Delt Fly:
20x20 (too Heavy)
15x20
15x20

Supinated Db Shrugs: Focused on pulling back then to my ears
50x15
60x15
75x15

Hit the Bis pretty Heavy but its nothing new
 
Heavy Volume legs With Hard Glute Activation!!!
AKA Legs that make HOES BEG!!!

Started off with a light 5 min jog and 5 mins stretch

Super Set
Back Squat to Press then squat burnout:
135x10--15
135x10--15
135x10--15

Db Rope Deadlift: Done from deficet to mimic a kettlebell Deadlift
60x15
100x15
100x12
100x12

Laying leg curl:
20x15
25x15
30x15

Jefferson Squat: 1st time doing these and now I know what Ive been missing
70x15
90x15
90x15

Hip Abductor and Adductor Superset: Done Back to Back
235x20
255x20
255x20

Swiss Ball Hip Thrusts: 3sec hold at the top
70x15
70x15
80x15
90x15

Knee Extension:
145x15
160x15
175x15

Leg Kickbacks:
20x20
25x20
30x20
35x20

Was an amazing workout, my legs well so pumped and full that i rolled my shorts up for most of the lift. Swear its compression shorts only next time
 
Monday 06/03/13

Chest that looks like a BulletProof Vest!

Pec Fly WmUp:
145x20
160x20
180x20

Bb Bench Press:
135x20
225x15
275x10
225x12
135x10

Incline Db Press:
90x10
90x10
100x12 (PR)

Seat Pulldowns/High Curl:
20x12
25x12
30x15

Triceps Extension machine:
270x15
285x15
290x15

Decline Pullovers:
80x12
90x12
100x10

Smith Machine Wide, Neutral, Close Grip Burn:
90x15,15,15
110x15,15,12
130x12,12,10 (Ridiculous Pump)

Reverse Tricep Extensions:
50x20
65x20
87.5x15
95x12

Heavy Pec Flys:
235x10
280x10
295x10
305x10

Finished off with some Abs and loved how huge my chest has become lately. Every 2 weeks the cuts get better and bigger!
 
06/04/13
Back and Bodacious Bi's(804 picked title)

Hit the gym like a BOSS no WmUp!

Lat Pulldowns:
100x20
120x20
140x20

Rope Bb Rows w/ underhand Grip:
45x20
90x15
135x15
160x12
180x9 (only wanted 8 but **** happens)

Seated Incline Curls:
35x15
35x15
35x12
35x10

Meadows Row:
45x15
45x12
45x12

Cross Bod Hammer Curls:
75x8
80x8
85x8
70x8, 55x8, 40x10, 30x10 (Dropset)

Smith Machine Bent over Rows:
110x15
110x15
205x8

Seated High Curls:
20x15
20x15
25x15
30x15

Cobb Curls:
40x15
30x15
20x20
20x16

Neutral Grip Lat Pulldowns:
140x15
170x15
190x12

Db Row:
80x15
90x15
100x15

Wide Pullups:
BwX12
BwX13
BwX15 (PR) for wide
Finished with some Time under tension curls! Todays session was a blast

 
Shoulder Boulder Molding Session!!

06/05/13

WmUp: Lil shooting around the gym, made maybe 10% of them lls but w.e

High Pulls: Been so long since I did these that I have some work ahead of me
135x8
185x6
225x6 Sweet spot

Seated Db Shoulder Press:
75x10
80x10
90x8
100x6 def wasnt feeling it

HyperExtension Front delt Raises:
45x12
45x12
45x12

Machine Side Raises:
140x10
125x15
125x15

Incline underhand Front Raises:
45x12
55x12
65x12

Seated Rear Delt Flys:
20x15
20x15
20x15

Bb Shrugs: Experimented w/ close grip
225x10
275x10
295x10x10

Hanging Db Raise:
20x12
20x12
20x12

Cable Overhead Flys:
20x15
25x20
30x20

One Arm Cable Pulldowns:
15x20
20x20
25x15

Seated 1arm Rear delt fly:
20x15
20x15
20x15

Definitely was an awesome session and am seeing some real width in my delts. Things look huge but I love em
 
Major Leg Crushing Session!!!

WmUp: 10mins on the ATM

Jefferson squats: awesome way to start legs
70x15
90x15
110x15

Front Squats: Felt so pumped and powerful that it was ridiculous
135x15
155x15
185x12

Goodmoring/Deadlifts from Deficit:
185x15 (2 plates under feet)
185x15 (1 plate under feet)
205x15 (no Plate) felt like childs play

Leg Press:
478x12
568x10
658x10
748x10
838x8 Hurt like hell with the seat back and knees to shoulders but worth it down the road

Hanging knee Plank: Hanging from pullup bars w/ plate on lap
35x25sec w/ 12 knee ups
35x20sec w/15 knee ups
15 knee raises

Knee Extensions:
55x15 each leg
160x15
205x15

Seat Ham Curl:
145x15
205x12

Definitely was an awesome session that wasn't drug out or had huge breaks talking to everyone in the gym. Rare DAY!
 
06/07/13 Friday

Working for the chest cuts

Incline Bb bench:
135x15
185x12
225x10
245x10

Flat Db bench:
60x15
75x15
90x15
100x12
100x12

Low cable chest flys:
30x12
35x12
42.5x12

High Cable flys:
30x15
35x15
42.5x12

Dips:
5x10=50

Pec fly Machine:
145x20
185x15
235x10
295x5

Diamond Pushups:
x12
x12
x12

Tricep Pulldowns:
65x20
80x15
95x15

Reverse grip:
50x20
65x15
80x10

Finished with some Abs and peaced out that MFer
 
Heavy Back and light Bi's

06/08/13

15min WmUp in stair master

Close grip T-Bar rows:
45x15
90x15
135x12
180x12
225x10 (5 plates off the end)

Rope T-bar Rows Underhand grip:
90x15
135x15
180x12

Wide grip Low cable Row: was insane and looks so cool
85x15
100x15
120x15
140x15

1 arm Rows:
80x12
90x12
100x12
100x12

Lat Pulldowns:
100x20
100x20
100x20

Pullups:
BwX50

Smith Machine Rows: Done one hand at a time
70x12
70x12
110x10

Finished with some light biceps nothing worth filling in and did an easy 3 exercises.
 
06/09/13

Shoulders and Cardio

Started with a 10min stride on 8% incline

Smith military Press:
110x15
110x15
130x15

Bent over Rear Delt Flys:
15x20
20x20
25x15

Shoulder Press:
135x12
145x12
165x12
185x12

Machine Rear delt Fly:
100x18
135x15
145x15
160x15

One Handed Underhand Lat pulldown:
40x15
65x15
80x15

Wide Grip Cable Pullovers:
50x15
65x15
75x15

Db Shoulder Press:
60x15
65x15
70x15

Bb front raise:
45x15
45x15
45x15

Cardio:

HIT on Spin bike:
Sprint/jog X 3 cycles
10/50
20/40
30/30
40/20
50/10
40/20
30/30
20/40
10/50

ATM Interval for 15mins
Stairmaster/Stride
level 20/lv 10

Finished walking 8 labs around our track 1/2mile
 
Skipped 3 days on Wrkout tracker as Its becoming something just for me to reference to now
 
Heavy Boulder Shoulder day!!!

Started off with some Bands and light Db ROM work to get the blood pumping.

Db Shoulder Press:
50x15
70x12
80x12
90x10
100x6
100x8

Laying Incline Rear Delt Db flies:
15x20
15x20
15x20
15x20

Cleans/Press: (only pressed 2 sets)
115x6
115x6
135x5
135x5

High Pulls:
135x5
185x5
185x5

HyperExtension Front Raise:
35x12
35x12
35x10
35x10

Arnold Press:
40x10
50x8
60x5/8 (Birds made me do more)

Overhead Cable Fly:
25x15
30x15
35x12
42.5x10

Cable Rear Flies:
15x15
15x15
20x15

Was a good session, felt full and was a decent day overall
 
06/1513

CHEST for the BEST!!!

804 is slacking so I got a newbie joining me 2day lil dude couldnt hang at all but atleast he tried

Chest Fly WmUp
145x20
145x20

Tri Set done Back2Back for reps

Flat Bb Bench:
135x15
185x15
225x12
185x15
135x15

Db Decline Press:
50x15
65x15
75x12
65x15
50x15

Incline Push Ups:
15, 15, 12, 15, 15

Decline Pullovers:
75x15
75x15
75x15

Cable Low Pull Flies:
25x15
30x15
35x15

Pec Fly:
190x15
205x15
225x15

Dips: Set a PR!!! A definitely broke a record!!!
BWx15
45x10
90x10
135x2
135x3 for video!!! Months ago I couldnt even balance myself but now I owned this Damn this!

Invalid Link Removed

Various Tricep Activities to finish up and I felt so huge for the remainder of the day.
 
Last edited:
I wasn't slacking boss. Getting paid to play golf is legit. I was basically a pro golfer for the day. Won over $200 in raffle prizes too
 
Just enjoyed reading through your log and the titles make me laugh. I dont watch much CT Fletcher but people at my work quote him all the time. That man is a character.
 
Nooshefx said:
Just enjoyed reading through your log and the titles make me laugh. I dont watch much CT Fletcher but people at my work quote him all the time. That man is a character.
Click to expand...

Thanks man, Glad some1 has checked it out lol and yeah CT is the man lls
 
Volume Legs and Shoulder Touch Up

WmUp: Jefferson Squats
110x10
135x10
185x10

Back Squat: Box to prevent going below parallel
135x15 (Girl laughed at me so this wrkout went nutz)
185x15 (She was still smirking)
225x15
275x8
315x5
335x5 (Ok now it hurts)
365x3 Felt pretty good, lost the box as my spotter was short

Leg Press: one leg at a time
208x15
298x15
298x15

Both Legs now:
478x15
658x12
838x8
1018x6

Low Cable kickbacks:
15x15
20x15
25x15

Cable front Row:
30x15
42.5x15
50x15

Db Side Raises/ Calf Raise:
20x12
25x12
30x12

Bent Over Rows:
15x15
20x20
20x20

Bb Front Lunges:
45x15
45x15
45x12

Wall Sit/Bb Front Raise held at top: definition of hell
30secs
30secs
30secs

Db Shoulder Press:
60x12
60x12
80x12
80x12
85x12

Finished off with some biceps to calm everything on down. Hit some light weight extensions and curls to finish the legs.
 
Girl I thought was hott and the one you think I got my goggles on for lls
 
NEVER BACK DOWN!!!


Heavy Volume Back Attack


Lil Cardio before my lifts, Storm slowed my partners down but safety first so I didnt mind 2day
ATM interval 5-20/ 3-12 (Stair/Intensity) 17mins
Sprint Bike 10mins

Few Pullups with a friend before starting


Rope Tbar Rows:
45x15
90x15
135x15
135x12


Bent Over Smith Machine Rows:
110x12
160x12
200x10
200x7 So mad 804 won this round


High Cable Rows: (slight lean forward)
100x15
100x15
120x15
120x12


Lat Pulldowns:
120x15
140x15
160x12
160x12


BB curls:
85x12
105x12
125x12
145x3 Drop 60lbs and got 12


Spider Curls:
70x15
70x12
70x12


Db Rows: Pulled to hip
90x10
100x10
100x10


Ez-Curl 21's: 7 reps pass off, 7 more reps pass then burnout but must beat 7
7,7,15


Meadows Rows: Damn things make me feel monstrously huge and yes the mirror told me so. going to start using straps so I can pull more weight
50x15
85x15
100x10, 7 on left arm. Forarms were just overfull


1 arm Lat Pulldown: wide grip and shoulder packed
40x15 WmUp
85x15
85x15


Seated One Arm Pulldowns:
20x 15
25x15
30x15


Heavy Cross Body Hammer Curls:
80x8
100x6
100x6
80x10

Todays session had me soaked but I think it was just hot in the gym. Definite was a day that showed growth on several lifts.
 
Light Shoulder Day

Sad gym day just wasnt feeling it so I kept it technical

Smith Machine 1 Arm Press:
70x15
90x15
110x15

Smith Machine Press:
110x15
110x15
110x15

Bent Over Rear Delt Fly:
15x20
20x15
25x12
30x12

Underhand Db Front Raise:
30x15
35x15
40x15
45x15

Tricep Pressdown:
50x20
60x20
85x15
90x15

High Rows:
85x15
100x15
120x15

Really light day with just technical focus points
 
06/20/13

Legs Blowout!!!

Front Squats:
135x15
155x15
185x12
205x12

Stiff Legged Deads: (1st 2 from Deficit) rest were stop and go)
225x12
225x12
275x10
315x8

Leg Press:
568x12
658x12
808x10
898x8
988x6
1078x5

Hip Abductor:
190x20
190x20
190x20
190x20

Hip Adduction:
190x20
205x20
295x20
295x20

Smith Hip Thrusters: Working for the big girls!!! 2sec squeeze at the top
135x15
185x15
225x12
275x12
315x10

Cross Bod Hammers:
70x10
80x10
90x8
100x5
100x5

High Curls:
25x15
30x15
35x15
42.5x12
42.5x Dropset every 10 until 5lbs was left.

Buddy Burns: 2 ppl, 1 45lb bar, and FOCUS!
7 partial top switch, then bottom switch, then 10 full switch, and 10 with a 2sec concentric/eccentric phase. KILLER.
 
06/21/13

Chest Blowout

WmUp Cardio:
Summit Trainer:20mins

Threw in some Hyde and ready to work!

Incline Bb:
135x15
225x5
245x5
275x5
295x5
315x2 Snapchat video moment to a hater, Loved it!

Db Flat Press:
75x12
80x10
90x10
100x10
100x10

Wide Grip Pullovers:
50x20
65x15
72.5x15

Close grip Pullovers:
65x20
72.5x15
95x10

Chest fly:
190x18
205x15
235x15
255x12

Bw Dips:
x15
x18
x20
x15
x10

Various Triceps to finish

2 mile walk on treadmill at 8% incline
 
Took a little time off to allow my body some recovery and to figure out how I am going to retest my current strength level for my upcoming bulk run. Thinking that I may cut for another month to see whats really under the flab. The vascular look is something that I havent ever known so Its blowing my mind lately.
 
Hit the gym early and decided i wanted a heavy leg day that could punish me all weekend.

Legs that make children StARE!

WmUp: Dynamic Warmup on the track and some stretching to follow

Front Squats:
135x12
185x12
225x12
245x5
275x5
315x5 PR def was nowhere close to this when I started but glad Im here now.

Deads: didnt want it to feel heavy but wanted enough to provide that pull and piano wire feel
135x15
135x15
135x15
135x15

1 Legged Press:
118x10
118x10
208x10

Leg Press:
748x10
838x8
1018x6
1158x5
1228x5
1278x3
1303x3 (Loved how the gym paused to watch ,but not a soul to spot)(Even had a group of kids watching with dropped jaws until one of them pointed at my calfs lls)

Hip Adduction:
255x25
295x20
305x20

Hip Abduction:
190x20
205x20
235x20

Leg Curls:
145x12
160x12
175x12

Heavy presses definitely have killed me this day but overall Im more than pleased. Wont max out on leg press for 2 weeks or so but My front squat has me impressed enough, wont even max out my back squat. Next week I will max my deadlift and try to recover as much as possible. Wont do any cardio for 2 days im sure lls.
 
Added in some light days back and shoulders mixed with alot more cardio to offset my body a bit. Actually ended up giving me the break I needed!
 
Hit the gym knowing my legs were ready for another round, started thinking I wanted a light day but the weights were calling my name so I Maxed my back squat out of boredom!

Max Box Back Squat check In:
45x15
135x15
185x15
225x10
245x10
275x10

Break

315x5
335x5
355x5

Break

375x1
395x1
415x1
435x1 Almost stayed in the hole but got it on up!

Didnt realize how many sets had come and gone by the end so I may redo this lift but more than pleased to be hitting this after losing almost 50lbs!

Stiff Legged Deads/RDLs:
135x12
135x15
135x12
135x15
155x12

Switched gears to shoulders with my bud:

6 ways: (courtesy of Breezy)
10x8
10x10
10x10

Underhand Incline front Raise:
45x12
55x12
65x12

Cable Upright Rows:
50x12
57.5x12
72.5x12
65x12

Db Shrug:
100x10
100x12
100x10
100x12

Standing Face Pulls:
30x15
35x15
35x15
40x15

Dips:
BwX15
BwX15

Was super tired and done in early but It was a very decent session to say the least. Hopefully I can max out my bench press soon!
 
Monday 07/01/13

Chest Max day!

Started off first thing in the AM to see if hard work truely pays off. I havent lifted the numbers I should have so I was very unsure if my numbers had gone up or declined.

WmUp: Bw Pushups x30 15, 10, 5

Flat Bb Bench:
225x10
315x5 Didnt want to waste anymore time
375x1 Easy
395x1 Easy
405x1 Hard but still wasnt terrible
415x1 Hard but I knew I had more
425x1 Was AWESOME!!! Slow decent into a pause and slow press off my chest!
445x1 Fail -Got it 5 inches off my chest but couldnt lockout if my life was on the line.

Added 20lbs to my Bench max and was down alot of weight and was extremely shocked as I never got down to the power stages of training. Im more than pleased hitting this feat for myself and can only continue pushing my maxes for the rest of the week.

Later that night I did an extremely light chest and Ab routine
 
Really Hard to figure out a way to max out Back with the equipment available to me at my gym so I will wait until later to figure out something. Hit my back and biceps pretty hard, great pumps and loved the feeling. I have one heck of a shoulder day tomorrow.
 
"you claim you go hard in the gym.... the lie detector determined that was a lie - you curl the pink female dumbbells"
 
804 said:
"you claim you go hard in the gym.... the lie detector determined that was a lie - you curl the pink female dumbbells"
Click to expand...

Now "BRO" you know whos the real man in the gym around our parts,

S/N Ya think Bb rows are a good max effort or just keep the Deadlift idea?
 
TheMovement said:
Now "BRO" you know whos the real man in the gym around our parts,S/N Ya think Bb rows are a good max effort or just keep the Deadlift idea?
Click to expand...
Yea yea yea.. .we all know will goes "HAM" lolI would say for back, probably barbell or tbar
 
Lls We needa ban him lol, and the Tbar tho lol. Oh and I confirmed that our 110s and 120s have been ordered
 
Finished off amazingly well New PRs are as follows:

Bench=405 to 425
Squat=Long ways from 490 but 435 I can take
Shoulder Press=225 and stayed on Bb but Dbs can press 100s for 15 full ROM reps
Deadlift= 490 to 515 (500 club officially)
Weighted Dips= 3plates for 3reps after not being able to touch it for 1

Def proud of this progress that took 6 solid months to build. Within the last 3 months of dieting and cutting i lost 43lbs total so far. Looking to continue this cut for awhile maybe until August and looking to hit 230 and stay there before bulking again. Been a long road and hard work pays off.
 
TheMovement said:
Finished off amazingly well New PRs are as follows:

Bench=405 to 425
Squat=Long ways from 490 but 435 I can take
Shoulder Press=225 and stayed on Bb but Dbs can press 100s for 15 full ROM reps
Deadlift= 490 to 515 (500 club officially)
Weighted Dips= 3plates for 3reps after not being able to touch it for 1

Def proud of this progress that took 6 solid months to build. Within the last 3 months of dieting and cutting i lost 43lbs total so far. Looking to continue this cut for awhile maybe until August and looking to hit 230 and stay there before bulking again. Been a long road and hard work pays off.
Click to expand...

We train to be the best.

And we are... at our gym. We need to takeover a new spot...

Good work on the PR's Broski. I can vouch for all but the bench press and Shoulder press... Which I don't believe ;)
 
804 said:
We train to be the best.

And we are... at our gym. We need to takeover a new spot...

Good work on the PR's Broski. I can vouch for all but the bench press and Shoulder press... Which I don't believe ;)
Click to expand...

Hopefully I get the Bench video soon and the shoulder press I can redo that 1 at anytime lol

But all nonsense aside We do train to be the best, and no 2 days are similar. Bloated, ripped, sore, and tired af we put our time in and see where its gotten us.

Maybe we should start a AM roadtrip and visit some of these folks in their favorite gyms lol
 
TheMovement said:
Hopefully I get the Bench video soon and the shoulder press I can redo that 1 at anytime lol

But all nonsense aside We do train to be the best, and no 2 days are similar. Bloated, ripped, sore, and tired af we put our time in and see where its gotten us.

Maybe we should start a AM roadtrip and visit some of these folks in their favorite gyms lol
Click to expand...

Haha yeah. Do a TV show like the restaurant ones... Only gyms.. lls
 
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