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J Dubs is SFW again

Thats some Hiatus. Just sfw until its a routine again. take about a month of solid training and you should get back where you were. Plus there is always Gea...I mean supps.
 
9/26

Pushups
6 sets of 20

DB Curls
30 x 12 x 6

Just a little home workout to stave off the atrophy. Leaving the office in 30 minutes for a "real" workout at the gym.
 
9/29

Bench Press
135 x 12
185 x 10
225 x 8
225 x 8

Pullups (wide)
BW x 10
BW x 7

Pullups (close)
BW x 8
BW x 8

Incline DB Press
70 x 12
80 x 8

Seated Cable Row
140 x 12
180 x 10
220 x 8

Incline Bench Press
135 x 12
135 x 12

DB Curl
40 x 10
40 x 10

Tricep Cable Pressdown
70 x 12
80 x 10


Was happy to get a full gym workout in. Been effin up, felt good to get back on it. :240:
 
10/2

Deadlift
135 x 10
225 x 5
275 x 5
325 x 3
275 x 5
225 x 5

Rear Smith Shrugs
135 x 20
225 x 15
275 x 12
225 x 15

Oly Bar Curls
45 x 12
65 x 12
85 x 10

Farmer's Walk (1 lap around the weight room)
60's
70's
80's

DB Hammer Curls
40 x 12
50 x 8

DB Front/Lateral Raise
25 x 12
30 x 10


Didn't bring my belt for deads today, but it'd been a while since I'd done them so it was long overdue. Today was also the first time I'd ever done Farmers Walk, hope I did 'em right. As far as I know, you just walk around, holding dumbbells...so that's what I did. Weren't the longest walks, but I could feel how it would definitely help my grip strength, forearms, legs and maybe traps. Good times.
 
10/3

Incline Bench
135 x 12
185 x 10
205 x 6
185 x 8

Close Grip Lat Pulldown
150 x 12
170 x 10
190 x 8
200 x 8

Slight Incline DB Press
70 x 12
75 x 10
80 x 8

DB Rows
80 x 12
80 x 10

Close Grip Bench Press
95 x 15
115 x 12
135 x 12


Can already tell my lower back/legs are gonna be all kindsa sore tomorrow from those deads and farmer's walks yesterday. Bring the pain!!! :afro:
 
10/5

Hang Clean & Press
95 x 8
115 x 6
135 x 5
135 x 5

Pullups (wide)
BW x 12
BW x 10

Pullups (close)
BW x 8
BW x 8

HS Shoulder Press
150 x 12
170 x 10
190 x 7

DB Curl
40 x 12
45 x 10

Rear Delt Machine
120 x 10
135 x 10

HS Preacher Curl (one continuous drop-set)
65 x 10
55 x 10
45 x 10
35 x 10
25 x 10
 
10/7

Bench Press
135 x 14
205 x 10
225 x 10
245 x 5

DB Incline Press
70 x 12
75 x 10
80 x 8

Skull Crushers
70 x 12
80 x 10

Incline Bench
135 x 12
135 x 12

Tricep Cable Pressdown
70 x 12
80 x 10


Short on time, quick chest/tri's workout.
 
10/9

DB Rows
70 x 12
80 x 10
85 x 8
90 x 8

Rear Smith Shrugs
185 x 20
225 x 15
275 x 12
225 x 15

Lat Pulldown
140 x 12
180 x 8
180 x 8

DB Curls
40 x 12
45 x 10
50 x 8

BB Front Raise
50 x 12
60 x 10

DB/Plate Shrugs (drop sets)
70 x 15; 45 x 15
80 x 12; 45 x 15

DB Hammer Curls
50 x 10
50 x 10


Up at 5:25am today, been chugging coffee all day. Was wired on caffeine, yet yawning at the same time during this entire workout. Glad I didn't puss out and skip the gym though.
 
10/10

Bench Press
135 x 12
205 x 10
225 x 8
225 x 8

Deadlift
135 x 8
225 x 6
315 x 6
315 x 4

Standing BB Military Press
115 x 10
135 x 8
135 x 6

Farmer's Walk
60's
70's
80's

DB Incline Flyes
40 x 12
45 x 10
50 x 8
50 x 8

Incline Skull Crushers
80 x 12
85 x 12

Tricep Cable Pressdown
70 x 12
80 x 10
90 x 8


Proud that I went 2 days in a row...even more so that I went on a Saturday night! OK, it's beer time. :cheers:
 
10/12

Bent BB Rows
135 x 12
185 x 10
205 x 8
205 x 8
135 x 12

Reverse BB Curls
50 x 12
60 x 10
70 x 10

Seated Cable Rows
160 x 12
200 x 10
240 x 8

DB Curls
45 x 10
45 x 10

EZ Curl (continuous drop-set)
60 x 12
50 x 12
40 x 12
 
10/15

Incline Bench
135 x 12
185 x 10
205 x 7
185 x 8
185 x 8

Flat DB Bench
70 x 10
(stopped cuz shoulder didn't agree)

Close Grip Smith Bench
155 x 12
155 x 12
155 x 12

Incline DB Flyes
45 x 10
45 x 10
45 x 10

HS Decline Press
180 x 12
230 x 8

Incline Bench
135 x 11
135 x 10

Tricep Cable Pressdown
70 x 15
80 x 10
 
10/17

Pullups (wide)
BW x 12
BW x 8
BW x 8

Pullups (uh)
BW x 8
BW x 8

HS High Row
180 x 15
230 x 12
280 x 8

Reverse BB Curls
60 x 12
70 x 10

Cable Rows
160 x 12
180 x 12
200 x 10

DB Curls
40 x 12
45 x 10

Ab Bench
4 sets of 30

DB Hammer Curls
45 x 10
50 x 8
 
10/20

Bench Press
135 x 12
185 x 10
225 x 8
225 x 8

Incline DB Press
70 x 12
80 x 8
80 x 8

Rear BB Shrugs
135 x 20
185 x 15
205 x 12
205 x 12

Close Grip Smith Bench
135 x 15
155 x 12
175 x 10
175 x 10

Pec Deck
135 x 15
165 x 12
195 x 8
 
10/22

Pullups (wide)
BW x 12
BW x 9

Pullups (close)
BW x 10
BW x 8

DB Rows
75 x 12
80 x 10
85 x 10
90 x 8

Reverse Curls
60 x 12
70 x 10
80 x 8

Flat Bench Leg Raises
2 sets of 20

DB Curls
40 x 12
45 x 10

Incline Bench Press
135 x 12
135 x 12
135 x 12
135 x 12

Ab Bench
3 sets of 30
 
10/24

Clean & Press
95 x 8
115 x 8
135 x 6
155 x 4

Farmer's Walk
65
75
85

Close Grip Smith Bench
135 x 15
155 x 12
185 x 8
185 x 8

DB Lateral Raise
30 x 12
35 x 8
35 x 8

Incline Skull Crushers
85 x 12
85 x 12
85 x 12

Lateral Raise Machine
50 x 12
70 x 8
40 x 12
 
10/26

Bench Press
135 x 12
205 x 10
225 x 9
245 x 4
225 x 6

Incline DB Bench
70 x 12
80 x 8
80 x 8

Shrugs (drop sets, DB's & Plates)
75 x 15; 45 x 15
75 x 15; 45 x 15
75 x 15; 45 x 15

Flat Bench Leg Raises
4 sets of 20

Incline Bench Press
155 x 12
155 x 10

Ab Bench
4 sets of 30

Close Grip Smith Bench
155 x 12
175 x 8


Not a bad little workout.
 
10/28

BB Rows
135 x 15
185 x 10
205 x 8

Rev BB Curl
60 x 12
70 x 11
80 x 8

Lat Pulldown
150 x 12
170 x 10
190 x 8

DB Curls
40 x 12
45 x 10
50 x 8

BB Rows
135 x 12
135 x 12

BB Curl
45 x 20


[ame="http://www.youtube.com/watch?v=iMjG2s6UOaw"]YouTube - Arnold Pumping Iron funny clip[/ame]
 
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