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Sinner's summer workout log

crader said:
Aye, why yes I am! We are going to a party tonight so i'm going to give the costume thing a go.
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is it going to be captain dsade and first mate crader (and possibly a random parrot)?

Have fun, and make sure you warn your kids to stay away from T-AD's house.
 
Good morning everyone. Hope you all had a good halloween weekend.

Todays workout was legs and shoulders:
Squat: 315*6
Split Squat: 165*7
Snatch: 135*6
Barbell Front Raise: 80*10
Rear Delt Lateral Raise: 30*10
Hamstring Curls: 135*7
Decline Crunches: 35*14
 
Good Morning.

Todays workout was chest and triceps:
Incline DB Press (dropset): 110*9//65*10
Hammer Strength Chest Press: 360*12
Cable Pushdowns (dropset): 110*10//80*8
Dips Machine: 200*11+1
Seated Calf Raise: 135*50
Burpees: 40
Hanging Knee Raise: 40
 
Good morning everyone.

I went out last night, so I slept in and worked out a little later this morning. BTW, used aXcite for the first time last night as well. Saw a lot more female attention than I was used to, especially for a shy, quiet guy like myself. The only word of caution I have to say is that aXcite works on all women, if you catch my drift. ;) So be sure to stay the hell away from girls you might not be interested in, because they sure seemed to get interested in the aXcite-wearer.

Anyhow, this morning's workout was back and biceps.
Seated Cable Rows (dropset): 200*10/180*6
Deadlifts from elevated platform: 325*8
Weighted Pullups (dropset): 90*6//45*4
Incline DB Curls (dropset): 60*6//40*6
Cable curls w/ tricep-rope: 130*10
Donkey Calf Riase: 360*80
Dragon Flags: 25
 
Good Morning everyone.

I decided to change up my routine starting this week. I'm now having all the muscle groups split between 2 days, but am still working out MWF, so I'm hitting everything 3x every 2 weeks.

Todays workout was Back, Legs, and Shoulders:
Barbell Rows (dropset): 255*6//185*6
Walking Lunges: 70*34
Leg Press (negatives): 470*16
Arnold Press (negatives): 65*12
Cable Pulldown (negatives): 170*17
Cable Side Laterals: 30*15
Hanging Knee Raise: 50
 
For me, negatives are just an eccentric phase for 3-5 counts.

No training partner, so I'm not going to be doing with exercises like bench press or squat.
 
Good morning guys and girls

Todays workout was chest and arms.
Weighted Dips (dropset at a slower tempo): 135*8/90*8
Incline Barbell Press: 245*10
Incline DB Curls (dropset): 60*8/35*12
JM Press (dropset): 235*7/185*8
Rope Cable Curls: 140*12
Burpees: 30
Donkey Calf Raise: 360*80
Decline Crunches: 35*15
 
Good Morning everyone.

Today's workout was legs, back and shoulders.
squats: 275*16
Weighted Pullups: 70*7+1
Deadlifts: 335*7
bent Press: 65*11
Low Pulley Rows: 180*12
DB Side Laterals (held at the top for 5 counts): 20*14
HammerStrength Shrugs: 270*20
Dragon Flags: 30
 
Yeah, I am too lazy to start another log, though. It will be summer gain in like 6 months.

Hows it going gix? I haven't seen you on here for a long time.
 
Going morning everyone.

Today's workout was chest and arms
Incline DB Press (dropset): 110*8//65*8
DB Pullovers: 105*12
Barbell curls (3-4 count negatives): 115*8
Machine Dips (3-4 count negatives): 200*11
Cross-body Hammer curls: 55*12
Seated Calf Raise: 135*60
Hanging Knee Raise: 55
 
Good Morning

Today's workout was Legs, Back, and Shoulders

DB Rows (negatives): 75*12
Split Squat: 185*10
Snatch Catches: 135*10
Cable Side Laterals: 40*15
Weighted Pullups (negatives): 45*8+2
Hamstring Curls: 135*4+1
Decline Crunches: 45*15

Pretty decent workout. The hamstring curls were hella weak, though. Making note to use less weight next time.
 
Good Morning.

Today's workout was chest and arms. Had craploads of intensity this morning. Coffee must've been stronger than usual.

Weighted Dips (dropset): 160*6//135*3//90*5
Incline Barbell Press (dropset): 235*9/185*8
Incline DB Curls (dropset): 65*5//45*10
Cable Pushdowns: 100*12
Rope Cable Curls: 150*10
Donkey Calf Raise: 150*10
Dragon Flags: 25
 
Hello everyone.

Todays workout was Legs, Shoulders, and Back.

Squats: 225*25+5
Cable Pulldowns (dropset): 240*7//180*10
Deadlift: 315*11
Cable Side Lateral (negatives for 3 counts): 40*12
Low Pulley Rows: 180*13
Arnold Press (dropset): 65*12//40*10
Captain's Chair Knee Raises: 45

Overall a decent workout. A rest-pause on widowmakers is "fun". It was sort of a spur of the moment thing. I recommend trying it, but I'll probably change my mind tomorrow morning. ;)

Wish me luck on my chemistry exam today.
 
Good morning.

Today's workout was chest and arms.

Incline DB Press (dropset): 110*7//65*6
DB Pullovers: 125*10
Barbell Curls (dropset): 125*10/95*10
Machine Dips: 220*10
DB Preacher Curls: 45*12
Burpees: 40
Seated Calf Raise: 135*50
Decline Crunches w/ weight: 45*12

I hope everyone has a great and safe holiday. Be thankful for what you've got. And if someone says something about the tryptophan content in turkey makes you sleepy, smack them because that's a bigger load than what you'll be flushing down the toilet Friday morning.
 
Ahhh tryptophanic turkey, the excuse to sleep all day.

Hope you have an awesome holiday and stay warm!! Eat some good stuff for me too. I'm waiting to go back on diet until TG is over so I can eat.
 
Thanks Crader. Hope you had a happy T-day too.

Played football for like 3hrs straight on Thanksgiving. It was a great excuse to pig out, but really destroyed my legs. Took Friday off and did my legs/shoulders/back workout this morning. Didn't have any time to post it yet today, so here it is.

Walking lunges: 80*20
Cleans: 165*6
Barbell Rows (dropset): 275*6/225*6
Bent Press (dropset): 70*10//40*10
Weighted Pullups (dropset /w 4-count negatives): 45*10//bodyweight*10
 
Hey everyone.

Hope everyone had a good start to the work week. This morning's workout was chest and arms. I think it must've been some pent up aggression I've got from working on this damn senior design project, but I felt in the zone this morning.

Weighted Dips (dropset): 180*4//135*4//90*8
Incline Barbell Press (dropset): 235*6//185*8
Incline DB Curls (dropset): 65*5//45*8//25*10
JM Press (4 count negatives): 185*10
Rope Cable Curls: 160*9
Burpees: 40
Donkey Calf Raise: 360*50
Hanging Knee Raises: 50
 
thesinner said:
Hey everyone.

Hope everyone had a good start to the work week. This morning's workout was chest and arms. I think it must've been some pent up aggression I've got from working on this damn senior design project, but I felt in the zone this morning.

Weighted Dips (dropset): 180*4//135*4//90*8
Incline Barbell Press (dropset): 235*6//185*8
Incline DB Curls (dropset): 65*5//45*8//25*10
JM Press (4 count negatives): 185*10
Rope Cable Curls: 160*9
Burpees: 40
Donkey Calf Raise: 360*50
Hanging Knee Raises: 50
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AAAH Burpees by favorite enemy lol Hey sinner I haven't read the whole log but on your incline exercises what degree are you at?
 
mixedup said:
AAAH Burpees by favorite enemy lol Hey sinner I haven't read the whole log but on your incline exercises what degree are you at?
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For the barbell press, the bench is kinda weird looking. It sort of arches, which is nice because it keeps me in really good form and tears up the upper chest.

When I do it with dumbbells, I do it at 30 degress.

crader said:
I enjoy my incline work, it gives me a good stretch. Did you have a good Thanksgiving?!
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I'm a college student. College students don't have bad Thanksgivings. :D It's like the one time of year I get to enjoy fine home cooking.
 
Good morning everyone.

It's been a crazy week this week. Had to work on my senior design project, and didn't have a whole lot of time to spend on the forums, or this log. Anyhow, here were my workouts from Wednesday and Friday:

Wednesday: Legs, Back, Shoulders.
DB Rows: 90*10
Front Squat: 185*30
Arnold Press (dropset): 75*5//40*7
Cable Side Laterals: 50*10
Cable Pulldowns: 200*16
Hamstring Curls: 90*15

Friday's workout was Chest and Arms.
Incline DB Press (dropset): 110*6//65*6
Hammer Strength Chest Press (dropset): 410*5//360*3//270*6
Barbell Curls (dropset): 125*8//95*8
Cable Pushdowns: 80*12
DB Preacher Curls: 50*12
Burpees: 40
Calf Work: 90*60
Dragon Flags: 27
 
good morning

todays workout was back, legs, and shoulders

Barbell Rows (dropset): 245*11/225*4
Walking Lunges: 80*20
Bent Press: 75*7
Neutral Grip Pulldowns (dropset): 190*11/150*5
Cable Side Laterals: 50*8
Leg Press: 450*15
Dragon Flags: 25
Shrugs: 360*12
 
Good morning everyone.

Today's workout was chest and arms:
Weighted Dips (dropset): 180*2//135*4//90*6
Incline Barbell Press (dropset): 255*5/185*10
Inclien DB Curls (dropset): 55*9/40*9
JM Press: 185*12
Rope Cable Curls: 150*11
Burpees: 45
Donkey Calf Raise: 450*40
Captain's Chair Knee Raise: 50
 
Happy Friday everyone.

Today's workout was legs, back, and shoulders:
Squats: 315*9
Cable Pulldown: 180*16 (paused at the bottom)
Deadlifts: 345*5+1
BtN Snatch Catches: 135*9
Low Pulley Rows (dropset): 230*4/180*6/140*8
Cable Side Laterals (dropset): 50*10/30*8 (my delts are still pumped from this!)
Decline Crunches: 45*15
 
Good morning everybody.

Today's workout was chest and arms.
Incline DB Press (dropset): 115*4/65*8
DB Pullovers: 105*16
Barbell Curls (dropset): 135*4/115*4/95*6
Overhead Rope Extension (dropset): 100*14/70*9
DB Preacher Curls (dropset): 45*12/30*12
Military Pushups to failure: ~40
Seated Calf Raise: 135*33
Dragon Flags: 29

I have to give a presentation on my design project to a bunch of engineers, professors, and administrators from the company I had to do it for. Wish me luck. It's going to be fun, with a capital "F-U".
 
Well guys, I've decided it's about time to get this log back up and running.



The holidays were fun. I ate, drank, and made sure to be extra merry. Naturally, I gained some (undesireable) weight, but quickly bounced back throughoout January. Well, it's time to continue my "journey" to being, leaner, meaner, and some other words that rhyme with that.



My training is pretty simple, I"m just going full body 3x per week (namely MWF). While it's full-body, I try to emphasize specific muscle groups on different workouts. No particular reason, just to keep things a little more interesting. Threw in some random supersets, to save time and increase intensity.



For cardio, if I wake up in time, I'm gonna try to do some light cardio in the morning (i.e. stationary bike, walking on a treadmill, etc.) I'm definitely going to try to get some high intensity cardio done 2-3x per week, doing things like jumping rope, sprints, and various plyometric drills.





Yesterdays workout was:

Squat Press (combination of front squat and standing shoulder press): 135*11 155*6



Deadlift: 315*11 335*6

superset with:

Longbar Rows: 175*12 125*12



Walking Lunges (holding DB's): 40's*30 70's*24, dropped weights and finished with 16 more to make 40 reps.



Cable Pulldown: 180*15 200*12

superset with

Weighted Dips: 90*15 115*12



Cable Side Laterals: 40*15 60*4+2



Cable Crunches: 110*30



This morning was 30 minutes on a stationary bike. Later today, I will more than likely jump rope and do some other stuff.
 
Thanks Crader, it's good to be back.

Good morning everyone.



Here was this mornings workout.



Weighted Dips: 135*9 135*9



Incline DB Curls: 55*10 55*12



Front Squats: 225*10 185*20



Close-Grip Military Press (surprisingly a really good triceps exercise): 135*6 135*7

superset with

Chin ups: BW*16 45*10



Incline Bench Press: 185*18 225*12 (skipped rope for 30s after each set)



Side Lateral Raise: 20*10 25*10

superset with

Low Pulley Rows: 180*12 200*10



Then I did a giant set to finish everything off:

dragon flags: 22

Jump Squats /w bar: 12

Seated Calf Raise: 135*50
 
Trauma1 said:
Good to see you back, bob!

:dl:
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Good to be back.

Well, I don't have time to work out this morning before class. I may be starting some undergrad research on some material science stuff. (I'll leave it at that because it delves into some pretty complex stuff). I will post later today if there's any highlights from my afternoon workout.

These new smileys are hilarious :bandit: :crackhead:
 
Happy Friday.

Last night's cardio was ok. Nothing out of the norm. 25 minutes of JR, 15 minute cool-down on a stationary bike.

Here was todays workout:

Squats: 225*21 315*5

Pullup: 45*12 90*5 dropped the weight to punch out 10 more reps

Clean and Jerk: 135*12 185*4

Cable Side Laterals: 40*15 40*15
superset with
Low Pulley Rows: 200*11 220*8

Arnold Press: 65*12 70*7

Weighted Dips: 90*16 135*8

Cable Crunches: 100*35 100*25
superset with
Hammer Strength Shrugs: 270*15 360*15
 
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