Guest viewing is limited

LG supplement log

It looks like you like volume but have you ever looked into DC training? The amount of weights you throw around if you put that into a DC format I think your size and strength would explode. If the 3 days a week isn't enough they have a 4 day split...just food for thought.
 
I agree he would explode on DC... we have done some DC restpause and stretches in Iraq, but he has since come off...
Hey Hate, going to look for those pics this weekend... and hung over??? lol I was stuck in VA for 5 hours past my flight because of the storm in Atlanta while you were having fun... jerk!!!
Great job hitting the 260 on the pulldowns!!! oh and looks like your Celtics pulled it out!
 
Yeah but they might have shot their Wad in this round...don't know how much they will have left!
 
30 may shoulders traps

sorry it took so long to post i got caught up in the holiday weekend activities.
i wanted to go heavier but becuase of time constaints i had to use my apartment building's little gym (no db's over 50lb)
good lift that i was able to knock out in 40 minutes.


whent on a 7 mile hike later in the day (very humid and it hurt)
shoulder press machine
12 – 80
10 – 120
8 – 140
6 – 160
12 - 120

standing side lateral raises
12 – 25lbs
12 – 30
8 – 35
6 – 40

front raises db
10 – 35
10 – 40
8 – 45
8 – 50

One armed standing side lateral raises (one arm on incline bench in front of me)
12-35
10-40
10-45
8-50

Reverse shrugs cable machine
5 sets at 200

Up-right raises db
5 sets of 12 with 50 lb

side lateral raises with concentration on traps
12 - 25
10 - 30
10 - 35
8 - 40

Standing shoulder press db
10 – 35
10 – 40
8 – 45
10 – 40
 
1 june

i took yesterday off to enjoy the holiday and recover
tons of energy today and a pr (standing db curls) and got close on another (preacher curls)
even though i was up at 0500 the asgt got me motivated right away

Close grip triceps extensions
15 – 75
12 – 80
12 – 85
12 – 90 (the end of the stack)
12 - 90

Close grip bench press
12 – 135
12 – 175
8 – 185
7 – 205
15 - 135

one armed db over head tri extensions
12 – 30
10 – 35
8 – 40
8 – 45
12 - 30

preacher curls
12 - 95
10 - 125
5 - 145
8 - 125
12 - 75


Standing db curls
12 – 40
10 – 50
8 – 60
5 – 65
12 - 40

Incline curls
12 – 40
10 – 40
10 – 45
10 – 45
10 - 50

Rope extensions
60 - 12
55 - 12
50 - 10
45 - 12

iso one-armed (elbow on thigh)

4 sets of 10 @ 40lb db


4 miles 30:41 3 hours later at lunch
 
2 june - chest

started heavy again and it really showed in my later lifts. i will switch up the order and some of the exercies next chest day.
i am definitely seeing some results. i feel stronger, i can see the definition in the mirror and i am putting up more weight.


flat bench DB
12 - 80
10 - 90
8 - 100
6 - 110

flatbench flies db
12 - 60
10 - 65
10 - 70
8 - 75

decline press
185 - 15
205 - 10
225 - 8
245 - 4

incline smith machine
12 - 175
8 - 195
6 - 205
10 - 175

flat bench smith machine
10 - 175
8 - 225
6 - 245
8 - 175

incline flies db
12 - 45
10 - 50
10 - 55
10 - 60

4 miles 30:57, this run hurt. the temp in the gym was way up there, and the humidity almost dropped me
 
3 june - back

really crushed it today. felt F@!$ing awesome! i really wish i was lifting at a different time of day, but hey the asgt really gets the blood flowing. i was still crushing it at the end of the lift.

hammer strength reverse grip iso pull downs
15 - 90 lbs (per side)
10 - 115
10 - 135
8 - 160
12 - 90

dorian yeates (smith machine)
12 - 225
10 - 245
8 - 275
4 - 295 ( a little ugly but i got it)
10 - 225

3/4 dead lift
10 - 225
8 - 275
8 - 295
8 - 315
8 - 225

seated row machine
10 - 185
10 - 200
10 - 215
10 - 230
10 - 240

wide grip pull downs
10 - 180
10 - 200
10 - 220
10 - 240
8 - 260

two armed standing pull downs (cable machine)
10 - 70
10 - 80
10 - 70

reverse flies
10 - 25
10 - 30
10 - 30
 
impressive you freak!!!! can't wait to get you back at the gym and treat you like the little man that you are!!!
MUAHAHAHAHAHAHAHAHAHAHA
 
Be careful what you wish for AG
 
AZMIDLYF said:
Be careful what you wish for AG
Click to expand...

lol yeah I know!!! but I still owe him big... I recall sitting in a HWMMV in the Iraqi sun, no air conditioning, sweating our balls off, and he was up in the gun turret on the 240B and has the AUDACITY to rip one just 3 inches from my face!!! He thinks I have forgotten... but no!! lol
yeah he used to kill me in the gym, but I think the tables are beginning to turn
 
My 18yr old does that while spotting me...and that kid has some serious swamp ass!! Time to return the favor.
 
Man oh man that would kill that set for me. The worst is when you are on the leg press though... get too deep and one just sneaks out...
 
Army Guy said:
lol yeah I know!!! but I still owe him big... I recall sitting in a HWMMV in the Iraqi sun, no air conditioning, sweating our balls off, and he was up in the gun turret on the 240B and has the AUDACITY to rip one just 3 inches from my face!!! He thinks I have forgotten... but no!! lol
yeah he used to kill me in the gym, but I think the tables are beginning to turn
Click to expand...
you liked it army guy, you were asking for more.
 
june 4 - cardio

just a run this morning, ran in the petersburgh national battle field. very humid and built up a great sweat with a couple of good hills but nothing to terrible.

35 minute run and 20 minute ab session

back at it hard tomorrow
 
june 5 - shoulders and traps

felt great today, the weights felt a light today. it was one of the those great days you lift for. the sups are really helping. focused and energized for the workouts and the recovery is very quick.

standing military press
10 - 95
8 - 115
8 - 135
6 - 135

standing side lateral raise
10 - 25
10 - 30
8 - 35
5 - 40

One armed standing side lateral raises (one arm on incline bench in front of me)
12-35
10-40
10-45
8-50

front raises db
10 – 35
10 – 40
8 – 45
8 – 50

side lateral raises with concentration on traps
12 - 25
10 - 30
10 - 35
8 - 40

shrugs
12 - 225
10 - 275
10 - 305
8 - 355

reverse shrugs (smith machine)
12 - 225
10 - 275
8 - 295
8 - 295

upright raises (smith machine)
12 - 135
10 - 155
8 - 165
12 - 135

reverse flies (cable machine)
10 - 40
10 - 50
8 - 60
10 - 40

shoulder press machine
15 - 90
12 - 110
10 - 130
8 - 150

ran 3 miles in 23:45 got sick and then ran 3 more about an hour later in 23:12
 
Impressive numbers and volume!!
 
june 6 - bi's and tri's

got at it today. i was pumped up and rolled throught the tri's pretty fast. i cut down the time between sets so i didn't put up big numbers but my muscles were smoked and i felt life i put a hurt'in on 'em.
i decided to go heavy with the bi's and i put up more weight than i ever have.
i really enjoyed this work out

close grip push downs
15 - 120
12 -160 (heaviest the machine had)
12 - 160
12 - 160
10 - 160

close grip bench
15 - 135
8 - 175
6 - 185
5 - 195

rope push downs
80 - 10
70 - 8
60 - 10
70 - 10

reverse grip push downs
80 - 10
80 - 10
90 - 10
100 - 8

standing bicep curls db
40 - 12
50 - 10
60 - 6
70 - 3 (form was pretty decent considering the amount of weight)
50 - 8

standing hammer curls (numbers were the same as regulat curls)

standing bicep curls with regular 45 lb bar (i know these tear up your elbows but i felt good and wanted to lift alot of weight so i will pay for it later)
10 - 65
8 - 95
6 - 115
3 - 135 (felt so cool)
8 - 95

sets of 21's standing bent over

4 miles 30:27
 
june 7 - cardio

took the day off from the weights

felt good but i had run 4 days in a row so my legs need a rest

5 miles 38:55
 
8 june - chest

totally blasted the pecs today. heavy weight at the start and did a lot dips and elevated psuh-ups at the end.
still on two scoops of the asgt and postal, i could not be happier with how much i am able to lift right now. on chest days i wish i had someone to spot me, i really feel like i am holding but on some lifts.

hammer strength iso flat bench
15 - 90 lbs a side
8 - 140
6- 135
4 - 160

decline
12 - 185
10 - 225
8 - 245
6 - 255

incline press (smith machine)
10 - 185
8 - 205
8 - 225
10 - 185

flat bench db flies
10 - 55
10 - 65
8 - 70
8 - 75

incline db flies
12 - 45
10 - 50
10 - 55
8 - 65

super sets of dips and elevated push-ups
35 dips
45 push-ups
25 dips
45 pu
25 dips
40 push-ups
20 dips
35 push-ups

i was pretty smoked at the end
 
man THOSE are the numbers I remember you putting up in Iraq!!! Nice to see you got the mojo back!!!
oh and you are still a loser!!!
 
9 june – back

Slept in today so I had to squeeze the lift in at lunch. There were way to many people and it was hard to get a machine but I still knocked out my core lifts. Decent numbers but I had to cut down on the time in between sets so the numbers are similar or less than the last couple of workouts

Reverse grip is pulldowns
12 – 90 lbs a side
10- - 115
8 – 135
6 – 160
10 – 115
seated rows (not a cable machine)
12 – 135
10 – 160
10 – 180
10 – 205
10 – 225
Dorian yeates
12 – 185
8 – 225
6 – 245
8 – 225
8 – 225
Wide grip pull downs
12 – 180
10 – 200
10 – 220
8 – 240
4 – 260
¾ dead lift (smith machine)
10 – 225
8 – 275
8 – 325
6 - 325
 
june 10 - shoulders and traps

schedule is crazy this week, really pressed for time had to do alot of super sets and compress the time. not alot of weight but i am still feeling it hours later.

standing military press
10 - 95
10 - 115
8 - 135
6 - 145
10 - 95
super set - standing side lateral raise/side lateral raises with concentration on traps/
10 - 25 / 12 - 25
10 - 30 / 10 - 30
8 - 30 / 10 - 35
8 - 35 / 12 - 30
One armed standing side lateral raises (one arm on incline bench in front of me)
12-35
10-40
10-45
8-50
super set - reverse shrugs (smith machine)/ shrugs smith machine
12 - 225 / 10 - 275
10 - 275 / 10 - 275
8 - 275 / 10 - 275
8 - 275

standing front raises (mixed in with the shrugs)
4 sets of 10 with 60 lb barbell

4 miles 30:23 i was dead at the end i really wanted to quit
 
june 11 - tris and bis

this week wore me down. i did ok today but i didn't build on what i have done so far. it felt like a maintenance workout, just trying to maintain what gains i have made. with that said, not to bad numbers wise.

one armed reverse grip pull downs
15 - 15lbs
12 - 20
12 - 25
10 - 30
close grip push downs
12 - 75
12 - 80
12 - 85
10 - 90
close grip bench (smith machine)
12 - 175
10 - 195
8 - 225
8 - 225
incline tricep extension with barbell
12 - 90
10 - 100
10 - 110
10 - 110
standing db curls
8 - 50
6 - 60
3 - 70
8 - 50
hammer curls
8 - 45
8 - 50
8 - 55
8 - 50
preacher curls (21's)
75, 95, 95, 75

incline curls
10 - 40
10 - 40
8 - 45
8 - 50
rope extensions
12 - 50
10 - 55
10 - 60
12 - 50

6 sets of sit-ups
 
june 12 - cardio

one scoop of the asgt and i felt great the fastest i have finished 5 miles in months. would have run more but i am going to be on my feet all day so i better save my legs.

5 miles 36:50

i might sneak in an ab work out before the big game USA, USA, USA
 
Sorry I missed a few days but I couldn’t access the website
So here is a roll up of what I did Sunday, Monday and today
Sunday – chest
Started early and got in a great lift in under an hour. Set a pr in the incline db flies. Felt super locked in
Flat bench smith machine
12 – 225
6 – 275
4 – 295
10 – 225
10 – 225
Decline smith machine
12 – 225
8 – 275
8 – 295
6 – 315
10 – 225
Incline smith machine
10 – 175
8 – 195
6 – 225
4 – 235
Incline db flies
12 – 50
10 – 55
10 – 60
8 – 65
8 – 70
Incline db
12 – 70
10 – 75
8 – 80
8 – 90
Cable flies
5 sets of 12 – 70 lbs
Monday – cardio
5 miles 38:35 really hot in the gym and this run was pain full
 
june 15 - back

great lift started back with pull-ups. i haven't used them in months so i really needed to work them back in. my strap finally wore out so i felt that wasn't able to iso the muscles i was targeting as much as i would have liked. i also mixed in more exercies than normal and stuck to 4 sets per.

4 sets of wide grip pulls up - 12 reps each

seated rows wide grip
12 - 135
12 - 180
10 - 225
10 - 225

two arm pull downs cable machine
4 sets of 15 at 70

standing rows on cable machine with rope
4 sets of 15 at 55

dorian yeates
12 - 175
10 - 225
8 - 245
6 - 245

3/4 dead lift
2 sets of 10 reps 225
2 sets of 8 at 275

close grip pull downs
12 - 180
10 - 200
10 - 220
10 - 220
 
looking good loser! Love the rows. I actually hit 275 for 4 today... you would have been proud.
 
june 17 - shoulders and traps

felt a little tired going in and didn't have the straps again but i was able to really crush the presses. i shattered my pr on the arnolds to start off with.

arnolds
15 - 40
10 - 50
8 - 60
4 - 70
seated arm raises db hammer grip
10 - 30
10 - 35
8 - 40
10 - 30
standing side arm raises
12 - 25
10 - 30
8 - 35
6 - 40
standing one armed side lateral raise (one hand on bench in front)
12 - 35
10 - 40
8 - 45
8 - 40
side lateral raises
12 - 25
10 - 30
10 - 35
10 - 30
upright raises
4 sets of 10 @ 135
reverse shrugs
4 sets of 225
shrugs
12 - 225
10 - 275
8 - 295
10 - 275
 
You must log in or register to reply here.
Back
Top