SilentBob's *insert witty, topical, punny remark here* Workout Log

Good work so far bro! Keep it up.

MB
 
5-12-08 Legs

Squats: 95x10, 135x10, 185x10, 225x8, 275x6

Leg Curls: 75x10, 90x10, 105x10, 120x10, 135x8, 150x6

High & Wide Leg Press: 230x10, 320x10, 410x8x 180x10, 90x10

Squats: 95x20, 95x20

What can I say, I had new gym jitters and a lot to do this morning. Started a new log. Unsponsored RPN product, but I'm sure they'll dig it.

Invalid Link Removed

Dietary Totals:

2320 - calories
263 - protein
209 - carbs
48 - fat

Meal 1:
1 cup oats
2 scoops All the whey WPI

Meal 2:
2 scoops All the whey WPI
50g WMS

Meal 3:
1 can tuna
1 banana
2 cups milk

Meal 4:
1 can tuna
1 banana

Meal 5:
1 can tuna
2 cups milk

Meal 6:
1 whole egg
4 egg whites
2 tbl spoons fish oil

I need more fat. My plan is to take a bottle of fish oil to work and put it in the fridge there. That way I can keep up with my fats throughout the day, as well as benefit more from megadosing fishoil!

Song of the Day:
Dropkick Murphys - Shipping Up To Boston
 
5-13-08 Shoulders

Arnold Press: 20x10, 40x10, 50x8, 60x4, 70x1
super-setted with
Rear Delt Raises: 10x10, 10x10, 10x10, 10x10, 10x10
super-setted with
Lateral Raises: 10x10, 10x10, 10x10, 10x10, 10x10

Shrugs: 20x20, 40x10, 50x10, 60x10

Bradford Press: 40x10, 50x10, 70x10, 90x8

15 minutes HIIT Elliptical

Narrative: I smelled like burning gym equipment with a hint of syrup. Confused, check my other log :)

Anyway, I tried the other location of the gym I joined today and I've gotta say that I liked the atmosphere a little more at this one. The only down side is that it's less than a block away from my ex's mom. God, I hope I don't see her there...

Still getting used to the new digs, hence the less than stellar numbers. On with the food!!

Dietary Totals:
3032 - calories
216 - protein
317 - carbs
100 - fat

meal 1:
4 slices wheat toast
3 tbl spoon natty peanut butter

meal 2:
2 scoops ATW WPI
1 cup oats
2 tbl spoon fish oil

meal 3:
50g wms
15min later
2 scoops ATW WPI
1 cup oats

meal 4:
8oz strip steak
1/2 cup brown rice
2 cups skim milk

meal 5: (not really a MEAL)
2 teaspoons psyllium
1 tbl spoon fish oil

Song of the Day:
Led Zeppelin - Bring It On Home
 
atjnutrition2 said:
I couldn't help but notice that your diet contained no balls!
:think:
Click to expand...

I will have some next week, going back to class and will need something between literature and intro to theater. Maybe introduce a lady or two to ATJ's balls :toofunny:

5-14-08 Off

Caloric Intake:

2935 - calories
287 - protein
269 - carbs
79 - fat

Meal 1:
4 slices whole wheat bread
6 slices oscar meyer turkey
2 cups skim milk

Meal 2:
1 can tuna
1 apple
2 cups skim milk

Meal 3:
1 can tuna
1 apple
2 cups skim milk

Meal 4:
1 can tuna
1 apple
1 atkins bar (high fiber, didn't want milk)

Meal 5:
8oz chicken breast (2.5 and 5.5)
1.4 cup white rice
2 cups skim milk
1 tbl spoon fish oil

Narrative: I think I'm going to go to a two days on, one day off routine.
1 - Chest/Bis
2 - Back/Tris
3 - off
4 - Legs
5 - Shoulders
6- off
repeat

Along with doing this I'm looking for new lifts to try, specifically on leg and shoulder day. Following crader's log, Invalid Link Removed I think that I'm going to start including step-ups, walking lunges, and those additional forms of lunges as well. Hopefully some good ole fashion muscle confusion will help to blow up my legs. All I'm saying is 25" thighs could be bigger.

As for shoulders though I'm at somewhat of a loss...there are only so many ways I know of to really hit those 3 muslces. My traps are big enough, I almost need to grow in to them :) And they get enough work from deads and shrugs.

Song of the Day:
Metallica - For Whom The Bell Tolls
 
nice lookin log sb! barbell lunges rock for goin heavy and d bell real focus on stability thus recruiting some crazy muscle fibers! dam d bells will work ya though!
 
boxmeman said:
nice lookin log sb! barbell lunges rock for goin heavy and d bell real focus on stability thus recruiting some crazy muscle fibers! dam d bells will work ya though!
Click to expand...

And I'm a sucker for DBs too man, just take a look at my chest days. :) I'm really looking forward to leg day, :woohoo:
 
We do a huge amount of dumbell work on shoulder day also! When is leg day? It will be interesting to see how you like it. We also do zig zag lunges, you might do a walking set normal and then do the zig zag back? With zig zag you take a long walking step and reach your leg way to the right in a stretch form same with the left side. You can also do dumbell deads and squats on one of those moving platform ab boards.
 
crader said:
We do a huge amount of dumbell work on shoulder day also! When is leg day? It will be interesting to see how you like it. We also do zig zag lunges, you might do a walking set normal and then do the zig zag back? With zig zag you take a long walking step and reach your leg way to the right in a stretch form same with the left side. You can also do dumbell deads and squats on one of those moving platform ab boards.
Click to expand...

Well it looks like Leg Day will be Sunday, but, I may have to move it to another time, new gym, same problem lifting on sundays (stoopid hours)

Is there any form adjustment using DBs for squats? Would you keep them @ your sides while you squat or have someone help you get them up by your ears?

Also, what's a calf exercise that you use in your routine?
 
SilentBob187 said:
Well it looks like Leg Day will be Sunday, but, I may have to move it to another time, new gym, same problem lifting on sundays (stoopid hours)

Is there any form adjustment using DBs for squats? Would you keep them @ your sides while you squat or have someone help you get them up by your ears?

Also, what's a calf exercise that you use in your routine?
Click to expand...


We do them on the board with the dumbells up on the shoulders by your ears.

Well besides the exercises that hit calves secondary , she just has us do 4 sets of 50 usually on any weighted machines we chose to use. So nothing special really. I get a tiny bit by adding the mountain climbers before calves.
 
5-15-08 Chest

Caloric Intake:
2326 - calories
245 - protein
197 - carbs
62 - fat

Meal 1:
2 cups milk
1 cup oats
2 scoops ATW WPI
Meal 2:
1 scoop ATW
50g WMS
Meal 3:
4 egg whites
2 whole eggs
4 slices wheat toast
2 tbl spoon OO based margarine
Meal 4:
1 can tuna
1 apple
2 cups milk
Meal 5:
1 can tuna
1 apple
Meal 6:
4oz chicken breast
2 tbl spoon fish oil

Bad lift. Lost my mind at gym. Cancelled gym membership at new gym. Went back to old gym.
 
SilentBob187 said:
5-15-08 Chest

Caloric Intake:
2326 - calories
245 - protein
197 - carbs
62 - fat

Meal 1:
2 cups milk
1 cup oats
2 scoops ATW WPI
Meal 2:
1 scoop ATW
50g WMS
Meal 3:
4 egg whites
2 whole eggs
4 slices wheat toast
2 tbl spoon OO based margarine
Meal 4:
1 can tuna
1 apple
2 cups milk
Meal 5:
1 can tuna
1 apple
Meal 6:
4oz chicken breast
2 tbl spoon fish oil

Bad lift. Lost my mind at gym. Cancelled gym membership at new gym. Went back to old gym.
Click to expand...

You cancelled your gym membership???!! Did you get your money back?
 
boxmeman said:
You cancelled your gym membership???!! Did you get your money back?
Click to expand...

Yeah, it was that bad. Like Siddhartha reaching Nirvana, I too must experience everything in lift, both good and bad, to reach enlightenment.

Today I had a great back day though.
 
5-16-08 Back
Assisted Pullups: 10(55lb),8(40lb),6(25lb),6(40lb),8(55lb)
super-setted with
Dips: 10x5

SLDL: 45x10, 95x10, 115x8, 135x8, 185x6, 225x4, 135x10

Lat Pulldown: 80x10, 180x4, 160x5, 140x7, 120x9, 100x10

High Row: 80x10, 200x5, 180x6x 160x8, 140x10, 120x10, 100x10

Dietary Totals:
2862 - calories
270 - protein
261 - carbs
82 - fat

Meal 1:
1 cup oats
2 scoops ATW WPI
2 cups milk

Meal 2:
1 scoop ATW WPI
50g WMS

Meal 3:
1 can tuna
1 apple
2 cups milk

Meal 4:
VPX Zero Impact bar

Meal 5:
1 can tuna

Meal 6:
VPX Zero Impact bar

Meal 7:
4 egg whites
2 whole eggs

I felt good doing back today. It was nice being back at the old gym. I would have done more, (low rows, good mornings,) but I had planned to go to the store before work.

Tomorrow there is a health and wellness expo at the fairgrounds. I'm gonna practice for The Olympia by bringing a bag for samples :) Hopefully I can go this fall. $404 for a room (4 nights) + about $350 round trip = Bob's hopeful vacation!

Lifting Bees and Trees tomorrow I think. Should be fun. Go to the expo all SWOLE! (just for you crader) :)
 
You have to be happy at your gym or it is sheer misery to train there. I've had a few I disliked or some where I did not like the people who went there. It makes your workouts less productive or at least your mood!
 
5-17-08 Bees/Trees

Seated Tricep Extensions: 40x20, 90x10, 85x10, 80x10, 75x10, 70x10, 40x20
super-setted with
Concentration Hammer Curls: 15x20, 20x20, 25x20, 30x16, 35x10, 40x10, 20x30
super-setted with
Incline Curls: 15x20, 20x20, 25x20, 30x12+6, 35x10, 40x6, 20x20

Skull Crushers:
super-setted with
Close grip bench:
super-setted with
Supine grip EZ curl:

They got in a new EZ curl bar, I don't know how much it weighs. It's longer and darker than the old one (chrome,) and it's noticably heavier. I had 40lbs sitting on it, so whatever that is + the weight of this mysterious new bar.

Already at 1900 calories after 3 meals. 159(p), 213(c), 46(f)
 
5-19-08 Legs

Squats: 45x10, 95x10, 135x8, 185x8, 225x6, 275x3(raw), 315x4(smith machine)

Step-ups: 20lb DBsx10, 20lb DBsx10, 40lb DBsx10
*Felt different on the quads, I like

One-Legged Calf Raises: 90x10x4

Walking Lunges: 20lbsx16steps, 40lbsx16steps, 40lbsx14steps, 30lbsx16steps, 30lbsx16steps
*I found my new favorite leg day exercise

Leg Curls: 85x10, 100x10, 115x8, 130x8, 145x6

Narrative: Today was the first day of summer school. Stack that on top of working and I didn't get to lift until late. I'm going to hate the next month, but at least it's only a month.

Those new leg lifts feel great. I actually felt those lunges in my glutes! I'm hoping that getting my hams/glutes built up to par with my quads then I will have some sick wheels.

Didn't have time to tan today so those following the other log, sorry :(
 
5-20-08 Shoulders

Arnold Press: 20x10, 40x8, 70x4, 65x5, 60x8, 55x8, 50x10
super-setted with
Rear Delt Raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
super-setted with
Lateral Raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
super-setted with
Front Delt Raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8

Shrugs: 30x20, 40x20, 45x20

Bradford Press: 40x15, 60x10, 80x10

Narrative:

My glutes were sore today from those lunges yesterday, mission accomplished!

Summer school sucks. One of my classes is requiring 10hrs of community service as well as seeing at least 1 play and writing a report on it; all while going to class 5 days a week, working 40 hours a week, and trying my best to keep these logs updated. I need to go to the store. I had too much whey today. I need some real food. Probably going to pick up some more chicken and chicken...of the sea.
 
Im in.....better late than never right?

As far as incorporating a new movement into your shoulder routine I have two words........hang cleans.

Log looks good man.
 
I have been out of the gym since Tuesday. Summer school + work + family being on vacation + big leak discovered in home + not having time to lift = SilentBob is one stressed out muchacho.

Tomorrow and hopefully Sunday and Monday I will have time to crush some f*cking weight. I've got a lot of stress and pent up aggression to get out from this week. It will take more than one day. :twisted:

Haven't been keeping up with my diet tracking. Food has been mostly tuna, apples, bananas, skim milk, eggs, as well as about 1 cup of oatmeal and 2 scoops of whey a day.

So at least it's been clean although not very balanced. I need more vegetables in there. Hopefully next week the stress level will go back down to a reasonable level. Sorry to everyone that's really been following along.

There is at least one thing I can do though...thanks for the advice Hank.
 

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Try hitting some things that you can do at home. Do some weighted lunges around the house. That should burn some frustration.
 
5-24-08 Chest/Bis

DB Incline Press: 20x10, 40x10, 85x6, 80x6, 75x7, 70x8, 65x8
super-setted with
DB Incline Flies: 10x10, 15x10, 20x8, 20x8, 20x8, 20x8, 20x8

DB Flat Bench: 50x8, 55x8, 60x8, 65x8, 70x6
super-setted with
DB Flat Flies: 20x8, 20x8, 20x8, 20x8, 20x8

Hammer Strength Decline: 90x10, 140x8, 180x8, 230x8, 270x6, 320x4

Concentration Hammer Curls: 15x20, 20x20, 25x20, 30x20, 35x10
super-setted with
Incline Curls: 15x20, 20x20, 25x20, 30x12+10, 35x4+8

Narrative: Felt good to lift again. Need to get to sleep so that I can get a good back lift in before work tomorrow.

Dragonforce - Soldiers of the Wasteland
 
5-25-08 Back/Tris

Assisted Pullups: 55lbx10, 40lbx8, 25lbx6, 40lbx6, 55lbx10
super-setted with
Dips: 10x5

SLDL: 45x10, 95x10, 135x5, 185x5, 225x5, 135x8
Seated Tricep Extensions: 50x10, 70x10, 90x10
Lat pulldown: 80x10, 180x3, 160x5, 140x7, 120x10

Narrative: I hate how work gets in the way of lifting. The only bright side of a shortened back day is that I'll be doing legs tomorrow instead of taking a day off.

Song of the Day:
Metallica - Until It Sleeps
 
5-27-08: Legs
Squats: 45x10, 95x8, 135x8, 185x8, 225x6, 275x4, 225x4, 135x8
Walking Lunges: 20sx16 steps, 40s x 16 steps x 3
One Legged Calf Raises: 90x4(x2)
Leg Curls: 85x8, 100x8, 115x8, 130x8, 145x8

5-28-08: Shoulders
Arnold Press: 20x10, 40x8, 70x4, 65x5, 60x5, 55x7, 50x8
super-setted with
Rear delt raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
super-setted with
lateral raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8
super-setted with
front delt raises: 5x10, 10x8, 15x8, 15x8, 15x8, 15x8, 10x8

Song of the Day:
Metallica - The God that Failed
 
crader said:
Awesome workout!!!
Click to expand...
It could be a lot better. I'm just doing as much as I can in-so-far as maintenance until this summer school stuff is over with. I can't wait to dedicate proper time to lifting again.
 
Well you can be proud of yourself for making the time to go even with school. I talked to some people the other day who said they would like to look like me, so I said hey take 60min out of your day and go to the gym. All I heard was excuses on how they were too tired or just didn't want to make the time....aye well then carry on with the way you look now, but don't waste my time asking about my training!
 
crader said:
. I talked to some people the other day who said they would like to look like me, so I said hey take 60min out of your day and go to the gym. All I heard was excuses on how they were too tired or just didn't want to make the time....aye well then carry on with the way you look now, but don't waste my time asking about my training!
Click to expand...

:toofunny: Ive heard this way to many times!
 
crader said:
Well you can be proud of yourself for making the time to go even with school. I talked to some people the other day who said they would like to look like me, so I said hey take 60min out of your day and go to the gym. All I heard was excuses on how they were too tired or just didn't want to make the time....aye well then carry on with the way you look now, but don't waste my time asking about my training!
Click to expand...

I get similar questions at work: "I need abs by summer, what can I take for that? Creatine?"
 
5-30-08 Chest

Incline DB Press: 20x10, 40x10, 85x6, 80x6, 75x7, 70x7, 65x7
super-setted with
Incline Flies: 5x10, 10x10, 20x8, 20x8, 20x8, 25x8, 25x8

DB Bench Press: 50x8, 55x8, 60x8, 65x7, 70x4
super-setted with
DB Flies: 20x8, 20x8, 20x8, 20x8, 25x6

Hammer Strength Decline: 90x8, 140x8, 180x8, 230x8, 270x6, 320x4, 180x10, 90x10

Concentration Hammer Curls: 15x20, 20x20, 25x20, 30x12(+10), 35x10
super-setted with
Incline Curls: 15x20, 20x20, 25x16(+6), 30x12(+10), 35x10

Post workout meal: Steak, waffles, french fries, and of course, scotch.
 
5-31-08: Back/Tris

Assisted Pullups: 55x10, 40x8, 25x6, 40x7, 55x9
super-setted with
Dips: 10, 10, 10, 10, 10

SLDL: 45x10, 95x10, 135x8, 185x8, 225x6, 135x10

Seated Tricep Extensions: 40x20, 50x12, 90x10, 85x10, 80x10, 75x10, 70x10
super-setted with
Skull Crushers: 40x10, 50x10, 60x8, 60x8, 60x8, 60x8, 60x8
super-setted with
Close grip bench press: 40x10, 50x10, 60x10, 60x10, 60x10, 60x10, 60x10

Low Row: 90x10, 140x10, 180x5, 180x5, 90x10

Good Mornings: 45x10, 65x10, 95x8, 115x8, 135x6, 45x15

Song of the Day
Incubus - Out From Under
 
6-2-08 Legs:

Squats: 45x10, 95x10, 135x8, 185x8, 225x6, 275x3, 225x4, 135x8

Walk Lunges: 40x18 steps, 80x16 steps, 80x16 steps, 80x12steps, 40x16steps

One Legged Calf Raises: 90lbx8x4(x2)

Narrative: Either I didn't eat enough or I don't even know, I was exhausted after this one. Showered, tanned, got a haircut, went to Wal-Mart. Probably going to do 15-20 minutes of ab work tonight, trying to keep up with that at home. Building up a core will help me strengthen my lower back.

Song of the Day:
Ensiferum - Into Battle


Ensiferum + Lord of the Rings = A good day on youtube.
Maybe once summer school is over I'll treat myself to a 'Rings' day. Cheat meal + all 3 movies, extended version. I'd be a living Snickers commercial. 'Not going anywhere for awhile?'
 
boxmeman said:
I seriously suggest you hit up deadlifts regular on back day nad stiff legged on leg day... That will hit and strengthen your abs and back like no other! :thumbsup:
Click to expand...

Yeah, I'm currently doing SLDL, but I'll try moving those to leg day and doing regular on back day as you've suggested.
 
6-4-08: Shoulders
Hammer Strength Iso Shoulder Press:
50x10, 90x10, 140x8, 180x8, 230x6, 180x6, 140x8, 90x10

Arnold Press: 60x5, 55x6, 50x8, 45x8, 40x10
super-setted with
Seated Rear Delt Raises: 15x8, 15x8, 15x8, 15x8, 15x8

Shrugs w/ forward rotation: 30x10, 30x10
super-setted with
Shrugs w/ backward rotation: 30x10, 30x10

DB Shrugs: 80x10, 80x10

Barbell Shrugs: 135x10, 185x8, 225x8, 275x4, 225x6, 185x8, 135x10

Bradford Press: 40x10, 60x10, 70x10, 80x10, 40x10

Narrative: I don't like lifting late. I felt like doing a lot of presses/shrugs for a change of pace. Still made sure to hit those rear delts a little, I'm going to make those suckers grow if it kills me.
 
6-5-08: Chest Bis

DB Incline Press: 20x10, 40x8, 85x6, 80x6, 75x6, 70x7, 65x8
super-setted with
DB Incline Flies: 5x10, 10x10, 20x10, 20x10, 20x10, 20x10, 20x10

DB Bench Press: 50x8, 55x8, 60x8, 65x8, 70x6
super-setted with
DB Flies: 25x8, 25x8, 25x8, 20x8, 20x8

Hammer Strength Decline: 90x8, 140x8, 180x8, 230x5, 270x4, 180x8, 90x10
super-setted with
DB Decline Flies: 20x8, 20x8, 20x8, 20x8, 20x8, 10x10, 10x10

Concentration Hammer Curls: 20x20, 25x20, 30x16, 35x12
super-setted with
Incline Curls: 20x20, 25x16(+6), 30x12(+6), 35x8(+6)

Narrative: Felt strong today, may not reflect it in the numbers but I felt good. 3 weeks left of summer school. I wish it'd end already.

Song of the Day:
Kamelot - When the Lights are Down

True story: I was dreaming of this song last night. It's the only part of my dream that I remember. It was loud and it was awesome. I love dreams like that, you wake up ready to rock out. That's how you pick a song of the day right there. :)
 
6-7-08: Back/Tris

Assisted Pullups: 10(+55lb), 10(+40lb), 6(+25lb), 8(+40lb), 10(+55lb)
super-setted with
Dips: 10, 10, 10, 10, 10

DL: 45x10, 95x10, 135x5, 185x5, 185x5, 135x5, 135x5

Hammer Strength Iso-Low Row: 50x10, 90x10, 140x10, 180x10, 230x8, 90x10

Good Mornings: 45x10, 65x10, 95x10, 115x10, 135x8

High Rows: 80x10, 200x6, 180x6, 160x6, 140x7, 120x8, 80x10

Seated Tricep Extensions: 40x15, 90x10, 85x10, 80x10, 75x10

Narrative: Today was one of the best back days I've had in a LONG time. Box, your idea of incorporating reg deads, great idea. I haven't done regular in a while, hence the lower weight/reps. I'd much rather get my form down again before trying to go heavier.

I hesitated to even call today Back/Tris, I'll finish those tris up tomorrow w/ shoulders. That's the plan anyway. Throw a few skull crushers in to mix it up tomorrow.

Song of the Day:
Manticora - Playing God


Sorry if my metal has been showing lately. It's a good release. Just listening to loud fast jams makes me want to lift heavy things :)
 
6-9-08: Legs

Squats: 45x5, 95x8, 135x8, 185x8, 225x6, 275x4, 275x4, 225x5, 135x8

SLDL: 45x10, 95x8, 135x5, 185x5, 225x5, 135x10

Walking Lunges: 40x20 steps, 80x16 steps, 80x16 steps, 80x12 steps, 40x20 steps

One legged Calf Raises: 90x10x4(x2 one set per leg), 105x10(x2)

Calf Raises: 270x10, 300x10, 150x20

Narrative: It doesn't look like much, but had the shakes for about 15 minutes afterward. My Quads felt like they were going to 'splode. It's worth it though, it's all about lookin' good and gettin' presents.

Song of the Day:
Kamelot - Ghost Opera
 
6-10-08: Shoulders

Arnold Press
Seated Rear Lat Raises
Shrugs
Bradford Press
 
6-12-08: Chest/Bis

DB Incline Press: 20x10, 40x10, 90x6, 85x6, 80x5, 75x6, 70x8, 40x8
Super-setted with
DB Incline Flies: 5x10, 10x10, 20x10, 20x10, 20x10, 20x10, 20x10, 10x10

Hammer Strength Decline: 50x10, 90x10, 140x8x 180x8, 230x8, 270x6, 320x3, 180x10
Super-setted with
DB Decline Flies: 10x10, 20x10, 20x10, 20x10, 20x10, 20x10, 20x10, 10x10

Concentration Hammer Curls: 20x20, 25x20, 30x16, 35x12, 40x10
Super-setted with
Incline Curls: 20x20, 25x16(+6), 30x12(+6), 35x8(+6)

Narrative: Got the 90lb DBs up, 6 times even! New PR! Now if you don't mind, I think I'll bang my head against the wall since I have papers and projects that I need to be working on. Monkey hate summer school. I honestly can't believe I've been able to maintain, much less have any sort of gains, with the P.O.S. known as my schedule to deal with.

All I know is that after summer school is over, it's on.

On a bit of a bad note, went to the dentist FIRST THING this morning and he informed me that I have a cavity. First one ever. Needless to say I'm f*cking pissed off about that. Not only did it ruin the first half of my day. But, the worst part is, the only person I have to blame is myself. The more I think about it the more mad I get.
 
6-14-08: Back/Tris

Assisted Pull-ups: 10(55lb), 8(40lb), 8(25lb), 3(0lb), 8(55lb)
super-setted with
Dips: 10, 10, 10, 10, 10

DL: 45x10, 95x8, 135x5, 185x5, 185x5, 185x5, 135x5, 135x5

Low Row: 50x20, 90x10, 140x10, 180x8, 230x4, 180x6, 90x10

Goodmornings: 45x10, 65x10, 95x10, 115x10, 135x10, 45x10

High Row: 80x10, 200x6, 180x6, 160x7, 140x8, 120x10, 80x10

Seated Tricep Extensions: 40x10, 90x10, 80x10, 70x10, 60x10, 40x10
super-setted with
Skull Crushers: 40x10, 60x10, 40x10, 60x10, 60x8, 40x10
super-setted with
Close Grip Bench Press: 40x10, 60x10, 40x10, 60x10, 60x10, 40x10

Narrative: I did 3 unassisted pullups today. New PR, Booyah. Kept Deads lower weight again this week. Really want to get my form locked in before I go and pull heavy. Today there were some new folk at the gym. Serious ILS among them. They're the kind of folk that spit in the water fountain, and yes, they did leave one in the fountain.

I'm gonna do some ab work and then call it a night I think. Off day tomorrow, no work or training but I've got a bunch to do for school. So close to the end, so much left to do.

Song of the Day:
Iron Maiden - Run the the Hills
 
6-18-08 Legs

Warmup: 5 minute bike.

Squats: 45x10, 95x10, 135x8, 185x5, 225x5, 275x2, 275x2, 225x5, 135x10

SLDL: 45x10, 95x10, 135x5, 185x5, 225x4, 225x4, 135x10

Walking Lunges: 40x20steps, 80x16steps, 80x15steps, 80x14steps, 80x13steps, 80x12steps, 40x20steps

Narrative: My quads felt like they were gonna 'splode. Sorry I've been all sorts of absent lately. This final week of summer school is intense to say the least. I woke up at 182lbs this morning. Two more days of insanity and I'll be able to devote 100% to training.
 
6-21-08 Chest/Bis

DB Incline Bench: 20x10, 40x10, 90x0, 85x0*, 50x15, 60x10, 70x6, 80x4
super-setted with
DB Incline Flies: 5x10, 10x10, 20x8, 20x8, 20x8, 20x8

DB Flat Bench: 40x10, 75x8, 65x8, 55x10, 45x10
super-setted with
DB Flat Flies: 20x8, 20x8, 20x8, 20x8, 20x8

Concentration Hammer Curls: 20x20, 25x18, 30x12(+6), 35x10(+6)
super-setted with
Incline DB Curls: 20x20, 25x18, 30x12(+6), 35x10(+6)

Hammer Strength Decline: 50x10, 90x10, 140x8, 180x8, 230x8, 270x8, 320x4
super-setted with
DB Decline Flies: 20x8, 20x8, 20x8, 20x8, 20x8, 20x8, 20x8

Narrative
*So yeah, needless to say I didn't realize until 10 minutes into my lift that I hadn't eaten in THREE HOURS!!!

I was so f*cking mad at myself. This one fella that I talk with at the gym was trying to talk me down. I was so pissed off at myself. Needless to say, children, remember to eat an hour before training!

...Never again. Maybe if SilentBob had looked at the clock before he went to the gym he wouldn't have lifted like a Sally Sassafrass.

Song of the Day:
Beck - Loser
 
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