Motiv8erjr's log... it makes Glen and Beelze look short!
- Thread starter motiv8erJR
- Start date
motiv8erJR
Registered User
Chest/Shoulders/ Tris
Chest:
Incline BB:
barx12
95x6
135x5
185x3
225x3
235x9 BIG PR
Shoulders:
Upright row
barx12
95x10
135x3
155x12 with an RP at 9 used straps PR
Tris:
RGBP smith
125x15
135x3
185x13 with a spot on the 13th PR
I got more comfy with this lift!
Chest:
Incline BB:
barx12
95x6
135x5
185x3
225x3
235x9 BIG PR
Shoulders:
Upright row
barx12
95x10
135x3
155x12 with an RP at 9 used straps PR
Tris:
RGBP smith
125x15
135x3
185x13 with a spot on the 13th PR
I got more comfy with this lift!
motiv8erJR
Registered User
Aug 29th- Back/Bis/Traps
Back width:
Chin ups: 3 sets of 8
one set of rack chins with a 35 in my lap for 10
Back thickness:
135x10
225x4
275x14 PR
Spider curl DB:
12x10
30x3
40x7 PR
Behind back BB shrug
135x10
225x6
275x20 PR
45 minutes of cardio... NEVER go to the gym with your sister... it sucks
Back width:
Chin ups: 3 sets of 8
one set of rack chins with a 35 in my lap for 10
Back thickness:
135x10
225x4
275x14 PR
Spider curl DB:
12x10
30x3
40x7 PR
Behind back BB shrug
135x10
225x6
275x20 PR
45 minutes of cardio... NEVER go to the gym with your sister... it sucks
motiv8erJR
Registered User
Aug. 30th: Legs
Zerchers:
135x10
185x6
225x1
245x11 PR
GHR's:
6 reps no assistance PR
3 reps no
2 reps no
I do this on a modified hamstring curl bench with no foot platform. It hurt PR cuz I have never done that much without ass.
Standing calf raise:
400x10
400x16
couple of miles walking dogs
Zerchers:
135x10
185x6
225x1
245x11 PR
GHR's:
6 reps no assistance PR
3 reps no
2 reps no
I do this on a modified hamstring curl bench with no foot platform. It hurt PR cuz I have never done that much without ass.
Standing calf raise:
400x10
400x16
couple of miles walking dogs
motiv8erJR
Registered User
motiv8er said:
I'll send out what I can tomarrow
You start collecting honey jars
?
motiv8er
Well-known member
motiv8erJR said:I'll send out what I can tomarrow
You start collecting honey jars
Have you gotten to school yet. When do you start training? When do you see your lady?!?! Counts as cardio lil man! I need to talk to you about my situation privately.........
Mucho Amor pocquito hermono!
motiv8erJR
Registered User
Alright so I missed a few days. I will do a brief update.
Alright, back up at college. I am all moved in and had my first day of classes.
i think the DB's here are more ackward and heavy than at home. Thus I had to lower some weights.
Chest DB press:
40x12
70x6
90x6
30 sec stretch
Shoulder DB press:
20x10
40x10
50x8
60 sec stretch
Dips:
BWx6
BWx6
30 sec stretch
Cardio: 15 minutes of sprints and recovery jogs no break.
Alright, so I was kinda pissed at how yesterday went, with my lack of weight and confidence. So I went into the gym mad which is always good
Back Width:
Reverse Pull Downs
50x10
120x6
180x1
200x10
Back Thickness:
Rack Deads(just above the knee)
135x10
225x5
315x2
405x1
475x12 PR
I replaced cable bicep curls because this gym doesn't have decent weight on its cables and just did straight barbell:
45x10
65x6
95x3
115x10 Dropset
65x18 Dropset
1 set of 21's with the bar.
Traps:
DB shoulder shrugs:
100x20
100x20
100x20 not a PR but it felt good!
couple of laps walking~
Alright, back up at college. I am all moved in and had my first day of classes.
i think the DB's here are more ackward and heavy than at home. Thus I had to lower some weights.
Chest DB press:
40x12
70x6
90x6
30 sec stretch
Shoulder DB press:
20x10
40x10
50x8
60 sec stretch
Dips:
BWx6
BWx6
30 sec stretch
Cardio: 15 minutes of sprints and recovery jogs no break.
Alright, so I was kinda pissed at how yesterday went, with my lack of weight and confidence. So I went into the gym mad which is always good
Back Width:
Reverse Pull Downs
50x10
120x6
180x1
200x10
Back Thickness:
Rack Deads(just above the knee)
135x10
225x5
315x2
405x1
475x12 PR
I replaced cable bicep curls because this gym doesn't have decent weight on its cables and just did straight barbell:
45x10
65x6
95x3
115x10 Dropset
65x18 Dropset
1 set of 21's with the bar.
Traps:
DB shoulder shrugs:
100x20
100x20
100x20 not a PR but it felt good!
couple of laps walking~
motiv8erJR
Registered User
Back to basics
K, so I am know I will get my ass knocked around... But I am training for multiple purposes and had just gotten fed up with some of the online stuff. So I am just gonna start with a brief update.
I started racing bicycles again and dropped down to Beelze's SUpER Bad Underwear model weight of 220.
Now I am getting ramped back up for training for next racing season, and I am doing periodized circuit training. FUN> lots of puking. Not really.
SO deal is, I want to race bikes till out of college and then get back into lifting for size.
Wednesday work out:
3 part circuit
sit in squats with 135. reps of 15-20 for 4 sets
with deads' 135 20-25 for 4 sets
with decline sit ups 50 for 4 sets
3 part circuit
db shoulder press 25 lbs 20 reps four sets
lat pull down 80 lbs for 20 for 4 sets
push ups- 15-20 reps
3 part set
all 3 delt heads with 5-15 lbs for 20 rep sets for 4 sets.
3 mile run.
Lots of good food.
Take care
K, so I am know I will get my ass knocked around... But I am training for multiple purposes and had just gotten fed up with some of the online stuff. So I am just gonna start with a brief update.
I started racing bicycles again and dropped down to Beelze's SUpER Bad Underwear model weight of 220.
Now I am getting ramped back up for training for next racing season, and I am doing periodized circuit training. FUN> lots of puking. Not really.
SO deal is, I want to race bikes till out of college and then get back into lifting for size.
Wednesday work out:
3 part circuit
sit in squats with 135. reps of 15-20 for 4 sets
with deads' 135 20-25 for 4 sets
with decline sit ups 50 for 4 sets
3 part circuit
db shoulder press 25 lbs 20 reps four sets
lat pull down 80 lbs for 20 for 4 sets
push ups- 15-20 reps
3 part set
all 3 delt heads with 5-15 lbs for 20 rep sets for 4 sets.
3 mile run.
Lots of good food.
Take care
motiv8erJR
Registered User
Goals
So I am going to be doing a two step process with this log now, just to keep myself on task with everything going on in my life.
So todays goals are to not get hungry, and to not over eat. Lunch in a minute. I want to get a solid 3 hours of bike riding in heart rate of 120-135. This is my sub-aerobic and aerobic cusp. Meaning I will not get winded really bad, but burn fat and build up my endurance. Tomorrow is my next lifting day. More circuits!
Lil big brother... I still out weigh you
So I am going to be doing a two step process with this log now, just to keep myself on task with everything going on in my life.
So todays goals are to not get hungry, and to not over eat. Lunch in a minute. I want to get a solid 3 hours of bike riding in heart rate of 120-135. This is my sub-aerobic and aerobic cusp. Meaning I will not get winded really bad, but burn fat and build up my endurance. Tomorrow is my next lifting day. More circuits!
Lil big brother... I still out weigh you
motiv8erJR
Registered User
Alright Then
So, time took its toll on my work out today. or more like my back got messed up going up some stairs covered in ice this morning. SO
My endurance block turned intto a REALLY painful hour and 40 minutes with 20 minutes of stretching just so I could walk. Hopefully some more sttretching, some dinner and some good sleep will fix all that.
Weights tomorrow morning, then riding tomorrow. Trying to make up for lost base today.
Kept from getting hungry all morning, lets hope the evening is as successful.
I used superior granola to get a good clean carb source all morning. Aftert six will switch to a shake.
My goal is not to really loose muscle. Just fat. By the end of december it would be nice to be around 210 and 8%. By the end of Feb. around 200 even. I know its doable.
I am planning a weight loss stack for Jan. gonna be a show stopper. The bro is in on the planning, so pyro and what not is def. a major factor.
Long Term- I want to get out of college in a year and a half, at around 200 with 4-5%
then eat clean and lift till I am around 260. I know I can do this, its really easy actually. I know how my body will respond. PLUS I am have the genetics of a german farmhand.
Then it will be time to see how much weight I can put on.
I will be doing this a mixture of Bodybuilding and Powerlifting styles.
But thats in the future.
So, time took its toll on my work out today. or more like my back got messed up going up some stairs covered in ice this morning. SO
My endurance block turned intto a REALLY painful hour and 40 minutes with 20 minutes of stretching just so I could walk. Hopefully some more sttretching, some dinner and some good sleep will fix all that.
Weights tomorrow morning, then riding tomorrow. Trying to make up for lost base today.
Kept from getting hungry all morning, lets hope the evening is as successful.
I used superior granola to get a good clean carb source all morning. Aftert six will switch to a shake.
My goal is not to really loose muscle. Just fat. By the end of december it would be nice to be around 210 and 8%. By the end of Feb. around 200 even. I know its doable.
I am planning a weight loss stack for Jan. gonna be a show stopper. The bro is in on the planning, so pyro and what not is def. a major factor.
Long Term- I want to get out of college in a year and a half, at around 200 with 4-5%
then eat clean and lift till I am around 260. I know I can do this, its really easy actually. I know how my body will respond. PLUS I am have the genetics of a german farmhand.
Then it will be time to see how much weight I can put on.
I will be doing this a mixture of Bodybuilding and Powerlifting styles.
But thats in the future.
motiv8erJR
Registered User
Good Day
So today was an alright day. I still have no voice and I have to sing for a big festival this next weekend
Lifted today 2 circuits
legs:
Squats
135x20 for 3 turns
deads
135x12-15 for 3 turns
leg-press calf raises:
over 260 lbs. till cramping for 3 turns.
Upper:
DB Shoulder press 2 turns of 20 reps with 20 lbs final turn with 30 lbs for 16 reps
Single arm rows: 2 turns of 20 reps with 25 lbs, final turn with 40 lbs for 12 reps
lateral raises: first two turns 7.5 with a 3 sec static hold at top for 20 reps final turn. 15 lbs for 12 reps with 2 sec. static
That was all I have had time for so far. Its only six, and I have to a project ready for Thursday with another person. So I might get in some cardio before bed... we'll see
So today was an alright day. I still have no voice and I have to sing for a big festival this next weekend
Lifted today 2 circuits
legs:
Squats
135x20 for 3 turns
deads
135x12-15 for 3 turns
leg-press calf raises:
over 260 lbs. till cramping for 3 turns.
Upper:
DB Shoulder press 2 turns of 20 reps with 20 lbs final turn with 30 lbs for 16 reps
Single arm rows: 2 turns of 20 reps with 25 lbs, final turn with 40 lbs for 12 reps
lateral raises: first two turns 7.5 with a 3 sec static hold at top for 20 reps final turn. 15 lbs for 12 reps with 2 sec. static
That was all I have had time for so far. Its only six, and I have to a project ready for Thursday with another person. So I might get in some cardio before bed... we'll see
motiv8erJR
Registered User
Changes
I want to ride my bike and lift. This last week has been my schools Christmas fest, but I feel like I haven't been able to put in any time working out. My goal this week is to start actually lifting again, no more circuit unless I am out of time. And keep riding. I dont care if I am 250 lbs and riding my bike. Esp. if thats at 5-8% bf.
So I am going to start out with a basic body building type work out and then switch to some DC styling, all while keeping a medium to high cardio out put. so should be interesting. I expect my weight to go back up. In all honest though my back hasn't lost all tthat much weight, it an has always been been my thickest portion since I started lifting. So should be interesting.
I want to ride my bike and lift. This last week has been my schools Christmas fest, but I feel like I haven't been able to put in any time working out. My goal this week is to start actually lifting again, no more circuit unless I am out of time. And keep riding. I dont care if I am 250 lbs and riding my bike. Esp. if thats at 5-8% bf.
So I am going to start out with a basic body building type work out and then switch to some DC styling, all while keeping a medium to high cardio out put. so should be interesting. I expect my weight to go back up. In all honest though my back hasn't lost all tthat much weight, it an has always been been my thickest portion since I started lifting. So should be interesting.
motiv8erJR
Registered User
The Pump
alright, so I haven't lifted chest in almost 9 months... because it is a purdy useless muscle group in my sports.
SBBP:
2 warm up sets
135x12
135x4
13513
DC stretch+contractions
so 25 lbs for 12 with a 20 second hold at the bottom for a stretch then a slow contraction back up... almost killed me did two sets one at 25 another at 30
DB pull over- never have been a fan but thought it would help stretch my chest out some. did it with a 40 and a 50 3 sets of 12
did some lat pull downs trying to see if I can make the one here att school actually work for me... it is still a piece..
Gonna get back tonight and go running. will post how that went later.
alright, so I haven't lifted chest in almost 9 months... because it is a purdy useless muscle group in my sports.
SBBP:
2 warm up sets
135x12
135x4
13513
DC stretch+contractions
so 25 lbs for 12 with a 20 second hold at the bottom for a stretch then a slow contraction back up... almost killed me did two sets one at 25 another at 30
DB pull over- never have been a fan but thought it would help stretch my chest out some. did it with a 40 and a 50 3 sets of 12
did some lat pull downs trying to see if I can make the one here att school actually work for me... it is still a piece..
Gonna get back tonight and go running. will post how that went later.
motiv8erJR
Registered User
Still Got it.
So, I have had some major changes in my life lately. GF and I split after two and half years. And I caught a bug. I dont mean I am sick, but coming home and hitting the gym with Motiv8er has given me a new breath of life. I owe my big brother so much. The motivation he provides me at key moments in my life has always rocked. We have out issues like most brothers, but there is no one else I rather go to the gym with.
So here is how the **** fell. I have been lifting and doing cardio all through finals and the break up. I have been gaining weight and getting skinny.
So yesterdays work out looked like this. Lets just call it old school for me.
Lat Pull down
40x10
80x8
120x3
140x1
180x9
Dead lift (wasn't sure how far to go on this)
barx12
135x10
185x2
225x4
275x2
315x2
315x3
NOT THE BEST, but for someone who hasn't pulled off the floor in 9 months. SUCK it
bent over bb rows
barx12
95x12
135x10
185x8
135x20 (went for the mind muscle contraction. no wuzzy ****)
Seated Cable row
40x20
80x10
120x5
170x3
180x6
I LOVE this machine.
One arm DB row
30x12
50x5
75x1
realized I could move heavier, but my support muscles would be fried, and I would not be getting a good contraction
65x15
standing db calf press (read an article on how to do these props.)
30x10
30x10
20x20
seated calf press
45x12
45x20
90x20
90x20
didn't have time for cardio. motiv8er wanted to get out the door. Felt good to be bad. we'll see where this road takes me. I weighed in at 239. Didn't get to eat a second dinner lastnight. So I am off to cook me and Mot's extra large Breakfast.
serving of grits for 6
10 egg whites and 4 whole eggs
4 slices of pepperjack cheese
some shredded sharp chedder
LOTS of red pepper.
Half a pound of ham sliced up
simple, massive. Lots of protein and quality carbs. latter
So, I have had some major changes in my life lately. GF and I split after two and half years. And I caught a bug. I dont mean I am sick, but coming home and hitting the gym with Motiv8er has given me a new breath of life. I owe my big brother so much. The motivation he provides me at key moments in my life has always rocked. We have out issues like most brothers, but there is no one else I rather go to the gym with.
So here is how the **** fell. I have been lifting and doing cardio all through finals and the break up. I have been gaining weight and getting skinny.
So yesterdays work out looked like this. Lets just call it old school for me.
Lat Pull down
40x10
80x8
120x3
140x1
180x9
Dead lift (wasn't sure how far to go on this)
barx12
135x10
185x2
225x4
275x2
315x2
315x3
NOT THE BEST, but for someone who hasn't pulled off the floor in 9 months. SUCK it
bent over bb rows
barx12
95x12
135x10
185x8
135x20 (went for the mind muscle contraction. no wuzzy ****)
Seated Cable row
40x20
80x10
120x5
170x3
180x6
I LOVE this machine.
One arm DB row
30x12
50x5
75x1
realized I could move heavier, but my support muscles would be fried, and I would not be getting a good contraction
65x15
standing db calf press (read an article on how to do these props.)
30x10
30x10
20x20
seated calf press
45x12
45x20
90x20
90x20
didn't have time for cardio. motiv8er wanted to get out the door. Felt good to be bad. we'll see where this road takes me. I weighed in at 239. Didn't get to eat a second dinner lastnight. So I am off to cook me and Mot's extra large Breakfast.
serving of grits for 6
10 egg whites and 4 whole eggs
4 slices of pepperjack cheese
some shredded sharp chedder
LOTS of red pepper.
Half a pound of ham sliced up
simple, massive. Lots of protein and quality carbs. latter
motiv8erJR
Registered User
Two days
So yesterday turned out to be chest and tri's
I wont even post the work out, because of my height chest has always been my weak point. Lets just say, I will not be going above 135 on the BB till I can get a solid 12-15 reps for 2-3 sets. Thats my new standard for letting myself go heavier.
Tris,
over head db double arm extension
30x12
50x6
75x3
95x10 with help from Mot on the last one
then a bunch of **** on cables ranging from 10-150 lbs, lots of presses and extensions hitting multiple heads. I dont pay attention to this movement, because I do it all by feel and just make sure I hurt when I am done. Thats the point, get the pump, expand the pump and quit. I do what is needed.
followed by 35 minutes of cardio.
Today was legs.
Squats(narrow stance ATG)
95x15
135x10
185x3
225x2
275x5
275x5
Squats wide stance toes pointing out
135x20
135x40 (I almost passed out) It was grand
lying hamstring curl:
10x12
20x12
30x12
40x12
50x12
80x12
100x3
Standing DB calf raises
30x10 with 4 sec squeeze
60x10
Donkey calf raise
45x10
135x12
135+Motiv8erx13
Calling it... I dont expect to be able to walk tomorrow...
So yesterday turned out to be chest and tri's
I wont even post the work out, because of my height chest has always been my weak point. Lets just say, I will not be going above 135 on the BB till I can get a solid 12-15 reps for 2-3 sets. Thats my new standard for letting myself go heavier.
Tris,
over head db double arm extension
30x12
50x6
75x3
95x10 with help from Mot on the last one
then a bunch of **** on cables ranging from 10-150 lbs, lots of presses and extensions hitting multiple heads. I dont pay attention to this movement, because I do it all by feel and just make sure I hurt when I am done. Thats the point, get the pump, expand the pump and quit. I do what is needed.
followed by 35 minutes of cardio.
Today was legs.
Squats(narrow stance ATG)
95x15
135x10
185x3
225x2
275x5
275x5
Squats wide stance toes pointing out
135x20
135x40 (I almost passed out) It was grand
lying hamstring curl:
10x12
20x12
30x12
40x12
50x12
80x12
100x3
Standing DB calf raises
30x10 with 4 sec squeeze
60x10
Donkey calf raise
45x10
135x12
135+Motiv8erx13
Calling it... I dont expect to be able to walk tomorrow...
Last edited:
motiv8erJR
Registered User
Driving
Back up to school today. Started the day at 5.
Got my butt over to Ihop, ate some eggs and steak and some pancakes and hit a Gym next to the Ihop for some shoulders. I had only had about 5 hours of sleep and didn't have a good pre-workout supp. So oh well.
DB lateral raises
10x20
20x12
20x12
15x10
DB Shoulder press
30x20
70x4
60x9
Rear delt raise
8x20
10x12
12x16
BB shoulder shrug
barx20
135x15 for 3-4 sec static hold
225x12 "
315x12 "
135x20
Behind the back shrug
135x15
225x10
30 minutes of cardio
and an 800 calories shake to end on... not too bad
Shoulders and chest are my two weak points due to my height and the fact that I haven't done anything for them in 10 months.
I am in IL today and will hit a Golds gym in the morning hopefully.
Back up to school today. Started the day at 5.
Got my butt over to Ihop, ate some eggs and steak and some pancakes and hit a Gym next to the Ihop for some shoulders. I had only had about 5 hours of sleep and didn't have a good pre-workout supp. So oh well.
DB lateral raises
10x20
20x12
20x12
15x10
DB Shoulder press
30x20
70x4
60x9
Rear delt raise
8x20
10x12
12x16
BB shoulder shrug
barx20
135x15 for 3-4 sec static hold
225x12 "
315x12 "
135x20
Behind the back shrug
135x15
225x10
30 minutes of cardio
and an 800 calories shake to end on... not too bad
Shoulders and chest are my two weak points due to my height and the fact that I haven't done anything for them in 10 months.
I am in IL today and will hit a Golds gym in the morning hopefully.
motiv8erJR
Registered User
I hope you gave the doctor a good injection... or five... or knowing that your MY brother... 10.
Alright now that I have made a point of a the Family jewels. I am sitting in a Holiday Inn Express.
Hey Moti. Just know since that christmas idea gift thing never happened. When I come home this summer to take my dog and a chair, we need to have stage 2 READY. Got me?
motiv8erJR
Registered User
Well I will not have a work out facility for the next month due to a class in a field station. So my training will be broken down into body weight lifts and if I can recruit some of the girls some girl squats... Any who, I am heading to the grocery store. All else fails I will be skiing 2-3 hours a day. So my lower lats and arms will get some work as will my legs and spinal erectors. Thats all folks.
motiv8erJR
Registered User
5 hours of skiing and hiking in ruff terrain.
motiv8erJR
Registered User
Actually, I am chasing Hooters.
So I think I am loosing weight, cantt really get enough food in ya when your doing 5-8 hours of slow cardio a day... It takes so much energy just to keep from freezing to death. I am loving it, just having to go through waist deep snow hunting beaver lodges, otter slides, and owl nests.
Lots of fun though.
So I think I am loosing weight, cantt really get enough food in ya when your doing 5-8 hours of slow cardio a day... It takes so much energy just to keep from freezing to death. I am loving it, just having to go through waist deep snow hunting beaver lodges, otter slides, and owl nests.
Lots of fun though.
motiv8erJR
Registered User
time again
I go back to school in two days. The plan is bulk, I am going to see if I can get a job at the local grocery for money savings... or marry the butcher. Anywho, lots of whole foods, and shakes
Then the lifting starts, gonna go about it machine like and destroy myself as much as possible. Should be an interesting ride!
I go back to school in two days. The plan is bulk, I am going to see if I can get a job at the local grocery for money savings... or marry the butcher. Anywho, lots of whole foods, and shakes
Then the lifting starts, gonna go about it machine like and destroy myself as much as possible. Should be an interesting ride!
motiv8erJR
Registered User
I am going to contain myself... or not, **** YEAH!! Is all I have to say
Chest:
wu's: 10 lbs front raises
2 sets plyometric bar pushups (saw Ben White doin'um, thought i would try um. Nice)
flat bb press:
barx20
95x15
135x12
185x6... thought to myself ****, it ain't heavy enough
225x1... spotter never touched it. ds
135x15
did one set db 30's, hitting all three grips for 10 reps... hurt.. on an incline
incline db press... yet again **** em
45x20
55x8
65x5
75x8
db flyes:
15x20
30x20
40x15 with a static stretch/rp at 8
plymotric push ups till failure
triceps:
over head two arm db ext.
45x20
70x12
90x12
100x8.... me lika a lot
lying skulls with EZ bar (elbows close)
55x20
95x12 ds
95x12 close grip, same bar
abs
FEEDING TIME!
then to the grocery
Got'em, thats all I gots to say.
Chest:
wu's: 10 lbs front raises
2 sets plyometric bar pushups (saw Ben White doin'um, thought i would try um. Nice)
flat bb press:
barx20
95x15
135x12
185x6... thought to myself ****, it ain't heavy enough
225x1... spotter never touched it. ds
135x15
did one set db 30's, hitting all three grips for 10 reps... hurt.. on an incline
incline db press... yet again **** em
45x20
55x8
65x5
75x8
db flyes:
15x20
30x20
40x15 with a static stretch/rp at 8
plymotric push ups till failure
triceps:
over head two arm db ext.
45x20
70x12
90x12
100x8.... me lika a lot
lying skulls with EZ bar (elbows close)
55x20
95x12 ds
95x12 close grip, same bar
abs
FEEDING TIME!
then to the grocery
Got'em, thats all I gots to say.
motiv8erJR
Registered User
day 6 of bulk
Thanks for checking in Big! Just getting back on the horse.
Legs,
Quads:
leg ext.
40x20
75x20
120x20
200x15
250x20
machine hack squats:
100x20
200x15
300x8
400x12
back squats ss with leg press
135x20 ss 6 piesx20
225x12 ss 10 piesx12
315x3 ss 12 piesx12
had to hold still and find a happy place not to blow chunks for about 3 minutes...
lying hamstring curls:
70x20
105x12
160x12
205x13, called it quits because I dont really fit the machine...
SLDL:
135x20
225x12
225x9
I dont really go above 225, I could but... whats the point?
leg press calf press:
12 piesx20
12 piesx20
12 piesx failure
6 piesx failure
walked up a flight of steps... almost fell over, did 15 minutes of cardio on a recumbent bike my heart rate never got above 117, and I avg. 108... my legs are fried, feeding time at the ogre pen...
Thanks for checking in Big! Just getting back on the horse.
Legs,
Quads:
leg ext.
40x20
75x20
120x20
200x15
250x20
machine hack squats:
100x20
200x15
300x8
400x12
back squats ss with leg press
135x20 ss 6 piesx20
225x12 ss 10 piesx12
315x3 ss 12 piesx12
had to hold still and find a happy place not to blow chunks for about 3 minutes...
lying hamstring curls:
70x20
105x12
160x12
205x13, called it quits because I dont really fit the machine...
SLDL:
135x20
225x12
225x9
I dont really go above 225, I could but... whats the point?
leg press calf press:
12 piesx20
12 piesx20
12 piesx failure
6 piesx failure
walked up a flight of steps... almost fell over, did 15 minutes of cardio on a recumbent bike my heart rate never got above 117, and I avg. 108... my legs are fried, feeding time at the ogre pen...
motiv8erJR
Registered User
Shoulders and Chestish
wu front raises with 10 for two sets
seated DB shoulder press:
30x20
45x12
60x8
65x13
db chest press
35x20
50x12
65x12 just wasn't enough
85x9
db laterals
10x20
15x12
20x12
25x15
incline bench rear delt raises
5x20
10x20
15x20
20x20
25x15
just going for the pump...
bb shrugs
barx20
135x20
225x12
315x9
one set of bhb "haney" shrugs with 135 for 20 speedie ones.
All done in an hour. Not too worried about time. But its not to get a good pump in a short amount of time.. I know I am going to be sore tomorrow, but everything is coming back. Some of the boys I lift with were with me tonight, and my boy Jake said he was amazed at how much I am getting back so quickly. Made me feel good. Then I killed the weights...
wu front raises with 10 for two sets
seated DB shoulder press:
30x20
45x12
60x8
65x13
db chest press
35x20
50x12
65x12 just wasn't enough
85x9
db laterals
10x20
15x12
20x12
25x15
incline bench rear delt raises
5x20
10x20
15x20
20x20
25x15
just going for the pump...
bb shrugs
barx20
135x20
225x12
315x9
one set of bhb "haney" shrugs with 135 for 20 speedie ones.
All done in an hour. Not too worried about time. But its not to get a good pump in a short amount of time.. I know I am going to be sore tomorrow, but everything is coming back. Some of the boys I lift with were with me tonight, and my boy Jake said he was amazed at how much I am getting back so quickly. Made me feel good. Then I killed the weights...
motiv8erJR
Registered User
beach muscle day.
tris:
2 wu sets
over head 2 arm DB ext:
40x20
70x12
100x14
lying EZ bar frenchies:
55x20 ss with EZ bar CG presses
65x12 ss "
65x14 ss "
rope pull downs:
80x20
100x12
120x14 with help on the last two
bicep's (not hitting these too hard today, because tomorrow is back)
EZ bar benched curls
55x20
75x12
95x15 with a slow static lowering at on the negative of the last two
seated incline bench alt db curl
20x20
30x16
40x6
thats all folks. Tomorrow is a big bad back day... Eating is on, not having any problems with it so far. So alls good!
tris:
2 wu sets
over head 2 arm DB ext:
40x20
70x12
100x14
lying EZ bar frenchies:
55x20 ss with EZ bar CG presses
65x12 ss "
65x14 ss "
rope pull downs:
80x20
100x12
120x14 with help on the last two
bicep's (not hitting these too hard today, because tomorrow is back)
EZ bar benched curls
55x20
75x12
95x15 with a slow static lowering at on the negative of the last two
seated incline bench alt db curl
20x20
30x16
40x6
thats all folks. Tomorrow is a big bad back day... Eating is on, not having any problems with it so far. So alls good!
motiv8erJR
Registered User
Back:
lat pull downs, with the ****ty system at school:
80x20
100x20
120x12
140x12
160x8
Rack deads:
135x12
225x12
315x10
365x11
bent over rows:
barx20
135x20
155x12
205x10
machine front back pulls (cant really explain them, had a guy show them to me when I was a kid, and it works sort of like a db pull over, just much more intense...)
100x12
130x12
150x6
calves:
leg press calf press
8 pies x 20
12 pies x failure
12 pies x failure
15 minutes of lite cardio
lat pull downs, with the ****ty system at school:
80x20
100x20
120x12
140x12
160x8
Rack deads:
135x12
225x12
315x10
365x11
bent over rows:
barx20
135x20
155x12
205x10
machine front back pulls (cant really explain them, had a guy show them to me when I was a kid, and it works sort of like a db pull over, just much more intense...)
100x12
130x12
150x6
calves:
leg press calf press
8 pies x 20
12 pies x failure
12 pies x failure
15 minutes of lite cardio
motiv8erJR
Registered User
Chest:
2 wu sets of front raises and two sets of plyometric push offs
Flat BB bench
bar x 20
135 x 12
185 x 5
225 x 3 with some assistance on the third
Incline DB press
35 x 12
50 x 12
70 x 11 ds
35 x 10
Incline flyes
20 x 20
20 x 20
40 x 12
50 x 9
2 arm over head DB ext
40 x 20
60 x 12
100 x 12
lying BB skull crushers
bar x 20
65 x 12
85 x 12
repped out 20 close grips as a dropset
abs
stretching, lower back feels a little tight, will probably do some while doing my homework, want it to be all loose and limber for legs tomorrow.
2 wu sets of front raises and two sets of plyometric push offs
Flat BB bench
bar x 20
135 x 12
185 x 5
225 x 3 with some assistance on the third
Incline DB press
35 x 12
50 x 12
70 x 11 ds
35 x 10
Incline flyes
20 x 20
20 x 20
40 x 12
50 x 9
2 arm over head DB ext
40 x 20
60 x 12
100 x 12
lying BB skull crushers
bar x 20
65 x 12
85 x 12
repped out 20 close grips as a dropset
abs
stretching, lower back feels a little tight, will probably do some while doing my homework, want it to be all loose and limber for legs tomorrow.
motiv8erJR
Registered User
Shoulders:
two wu's
Front standing shoulder press(my personal favorite):
bar x 20
65 x 12
115 x 12
135 x 6 ds
95 x 8
standing DB laterals:
5 x 20
10 x 20
15 x 12
20 x 12
30 x 15
incline bench rear delt raises:
5 x 12
10 x 12
15 x 12
20 x 26
traps:
bar shrugs:
bar x 20
135 x 20 with 4 sec holds
225 x 12 with 4
315 x 6 with 4
385 x 7 with 4 ds
135 x 20 with a really wide grip
then a burn out, because I needed one
side laterals:
20 x failure
front raises:
15 x failure.... oh the pump!
two wu's
Front standing shoulder press(my personal favorite):
bar x 20
65 x 12
115 x 12
135 x 6 ds
95 x 8
standing DB laterals:
5 x 20
10 x 20
15 x 12
20 x 12
30 x 15
incline bench rear delt raises:
5 x 12
10 x 12
15 x 12
20 x 26
traps:
bar shrugs:
bar x 20
135 x 20 with 4 sec holds
225 x 12 with 4
315 x 6 with 4
385 x 7 with 4 ds
135 x 20 with a really wide grip
then a burn out, because I needed one
side laterals:
20 x failure
front raises:
15 x failure.... oh the pump!
motiv8erJR
Registered User
So, I have a personal pet peeve. I hate it when the football team comes to the "student" weight room, and lifts. Our school has a gym specifically for them, with nice hammer strength ****, and 100 lbs plates, and real powerlifting bars. So the footballers come up to our gym, and throw the weights around, bend up the DB's, and talk on their phones, and play Britney spears to lift to... well I dont care about music that much, baby one more time is not what I want to listen to when I am dead lifting... period. So get pissed, I stayed for 2 and half hours... please no over training comments, I needed this...
Back:
Lat machine pull downs
70x20
130x12
175x8 ds
100x 20
we got a new machine, I have to master the stack now...
bent over reverse rows:
bar x 20
135x 12
185x 5
225x 9 ds
135x12
off the floor dead lifts: (so britney was playing, and this dude was talking in the rack next to me on his phone... thats a no no, I get pissed!)
bar x 20
135 x12
225x 12
315x 6
365 x 3
405 x 2 I broke the 400 barrier for the first time ever in my lifting career... at 6'5ish thats a ***** PR
Single arm db rows
35 x 20
50 x 12
75 x 6
120 x 5 ds
50 x 20
we got new 120 lbs DB's... they sang to me
6 close grip pull ups
calves:
leg press calf press:
12 pies x 20
18 pies x failure
18 pies x failure
So yeah, I got pissed, but hitting the 405 for 2 makes me hungry. like that **** is so delicious. It shut the foot baller up when I roared on the second one...
Back:
Lat machine pull downs
70x20
130x12
175x8 ds
100x 20
we got a new machine, I have to master the stack now...
bent over reverse rows:
bar x 20
135x 12
185x 5
225x 9 ds
135x12
off the floor dead lifts: (so britney was playing, and this dude was talking in the rack next to me on his phone... thats a no no, I get pissed!)
bar x 20
135 x12
225x 12
315x 6
365 x 3
405 x 2 I broke the 400 barrier for the first time ever in my lifting career... at 6'5ish thats a ***** PR
Single arm db rows
35 x 20
50 x 12
75 x 6
120 x 5 ds
50 x 20
we got new 120 lbs DB's... they sang to me
6 close grip pull ups
calves:
leg press calf press:
12 pies x 20
18 pies x failure
18 pies x failure
So yeah, I got pissed, but hitting the 405 for 2 makes me hungry. like that **** is so delicious. It shut the foot baller up when I roared on the second one...
motiv8erJR
Registered User
Been a while, been back at it. Thought I would start this again.
back:
lat pull down:
40x20
80x12
100x8
120x8
140x16
rack deads (BTK):
barx8
135x12
225x8
315x8
405x16 ...
bent over rows:
135x12x3
185x12
single arm rows:
30x10
50x10
70x10
100x12
barbell bicep curl:
35x12
55x12
75x12
95x8ds
75x5
db alt hammer :
30x20
40x20
50x20
calves.
back:
lat pull down:
40x20
80x12
100x8
120x8
140x16
rack deads (BTK):
barx8
135x12
225x8
315x8
405x16 ...
bent over rows:
135x12x3
185x12
single arm rows:
30x10
50x10
70x10
100x12
barbell bicep curl:
35x12
55x12
75x12
95x8ds
75x5
db alt hammer :
30x20
40x20
50x20
calves.