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just got back from a good shoulder workout

BTN press (6 sets) 135 to failure each
Reverse peck deck (5 sets) 90lbs
DB shrugs (5 sets) 95lbs
Cable upright rows (5 sets) 140lbs
Arny presses (5 sets) 60lbs

I started to fatigue a bit at the end
 
got in a back workout this am, pretty decent overall

front pulldowns (5 sets) 180lbs
barn doors (5 sets) 80lbs
BTN pulldowns (5 sets) 150lbs
Back extensions (5 sets) 190lbs
BB rows (5 sets) 175lbs

Had trouble getting warm this am, but persevered. Been having some stomach issues as well.
 
Trouble getting warm? I know here there is a somach virus going around. The girl I train with came in and I had to share weights with her and she was throwing up with the runs...I will kill her if I catch it:(
 
thats awful C. Days like that she should have taken off. Not right to pass it on.

I just couldnt get a good sweat going, however, I do think i might be coming down with something. i had conferences for look last night, and started sweating profusely for no reason. Go figure

Had some am cardio
40 minutes 15% 4.8-6.0
 
Yes it is. Tomorrow indeed. I have to admit it has been kinda weird (in a good way) I mean it has been 12 years for all of this, so dating, and chatting on the phone, email etc... is crazy to me. But tomorrow should be a blast, so I am psyched
 
I completely forgot to add in yesterdays arm workout and now this am shoulders

Friday
Bike
25 minutes 7% incline

Arms:
BB Curls (8 sets) 125lbs
Close grip BP (8 sets) 225lbs
Concentration curls (5 sets) 40lbs
2arm db extensions (5 sets) 90lbs

Saturday
Treadmill:
20 minutes 15% 4.8-60 (trying to get a bit of a sweat)

Shoulders:
Seated press (6 sets)205lbs
Reverse peck deck (6 sets) 90lbs
BTN press (4 sets) 135lbs
Cable upright rows (5 sets) 195lbs <wow for me>
Lateral Raises (9 sets) 35,25,15lbs 3 giant sets
BTB Shrugs (6 sets) 275lbs

Feel real good, a bit stiff but overall quite solid and strong for this am.
 
am cardio
40 minutes 15% 4.8-7.0mph

hell of a run

and c, the date yesterday was awesome :)
 
crader said:
Thats great!! You deserve someone you enjoy for once! Hopefully everything will only get better from here!
Click to expand...
I hope so C. We are sceduled for more plans next week and throughout the month, so we will see what happens. My sister said to me on the phone yesterday that it was nice to actually hear a smile on my voice for the first time in over a year.
 
let me say this, prior to GH I was overall nasty to be around. However, now if I keep my diet clean, or with slight alterations I am ok. However, if I just go nuts eating, it wont matter if I took it or not.
 
Just got back from the gym

Bike:
20 minutes 6% incline

Chest:
Incline BP (8 sets) 265lbs 5 reps
Incline DB press (5 sets) 85lbs
Incline flys (5 sets) 45lbs
Cross over cables (5 sets) 80lbs

Felt strong, I was amazed at the 265 at only 195lbs. Very pleased today
 
GetDatFool said:
about how many reps do u do on 6 sets?
Click to expand...
truly does depend on the body part. Today for example.

Incline BP
135 10 reps
185 8 reps
205 8 reps
225 6 reps

It works like that. However, if I am doing giant sets, it is to failure always. I always want to exhaist the muscle completely, or else I have not done what I came to do
 
Back:
Pullups (6 sets)
Rack Pulls (6 sets) 415lbs
BB Rows (5 sets) 185lbs
BTN Pulldowns (5 sets) 150lbs
Cable Rows (5 sets) 165lbs

Felt good, not great however a bit tired across the board.
 
got in a nice shoulder workout today

DB press (7 sets) 85lbs
Reverse peck deck (5 sets) 95lbs
Arny presses (4 sets) 65lbs
BB Upright rows (5 sets) 135lbs
BB Shrugs (5 sets) 365lbs
 
just got back from a bit of back

bike 15 minutes 6%

back:
front pulldowns (5 sets) 210lbs
rope barn doors (5 sets) 100lbs
NG BTN pulldowns (5 sets) 165lbs
Back extensions (5 sets) 190lbs
Machine rows (5 sets) 210lbs

Felt a great pump today. Even more so than usual. Vascularity is still improving daily.
 
had some time constraints today, so the lift focused more on biceps

Bi's
seated incline curls (8 sets) 40lbs & 20lbs (rapid sets)
temple curls (5 sets) pyramid from 60lbs down by 10lbs
BB curls (7 sets) up and down pyramid peak at 95lbs

Tri's
2arm reverse grip pulldowns (5 sets) 100lbs
cable skull crushers (5 sets) 150lbs

Hell of a pump, and my vascularity was through the roof with all the rapid sets.
 
am cardio

40 minutes 15% 4.8-6.8

my daughter and I will be at the gym this afternoon for some shoulders
 
got in a good shoulder workout with my daughter today

Seated press (5 sets) 215lbs 6 reps
BTN Press (5 sets) 155lbs 10 reps
DB Shrugs (5 sets) 110lbs
Reverse Peck Deck (5 sets) 90lbs
Cable side laterals (5 sets) 50lbs
BB Upright rows (5 sets) 125lbs 6 reps

Tomorrow I will only be lifting in the am as I am going back out with the same woman, and we are spending the day at her house :)
 
awesome day. I hit the gym in the early am, then we were together till about 5pm. Just awesome!!!

Chest
Incline BP (10 sets) 265lbs 5 reps
Flat BP (5 sets) 225lbs
low cable cross overs 1arm (5 sets) 50lbs
Incline flys (5 sets) 45lbs

Hell of a pump and very tired.
 
just got in my am cardio.

40 minutes 15% 4.8-7.0mph I am a little depressed, there was a GH sale at another website and I missed it. :(
 
got in a quick (time wise) back workout

Wide grip chins ( 5 sets)
Rope Barn Doors (5 sets) 100lbs
BB Rows (5 sets) 195lbs
Back Extensions (5 sets) 190lbs
BTN NG Pulldowns (5 sets) 165lbs

Got a good pump, and was really moving. Most were done in groups of 2-3 exercises.
 
Bi's
Standing alternating curls (5 sets) 55lbs 8 reps
Rope hammer curls (5 sets) 120lbs
2arm machine preacher (5 sets) 110lbs
Temple curls (5 sets) 60lbs

Feeling good and strong. Also did 15 minutes on the bike as well just to warm up
 
had a good shoulder workout with another day of great focus

Shoulders:
Arny presses (8 sets) 55-75lbs
Upright rows (5 sets) 115lbs
BTB BB Shrugs (5 sets) 315lbs
Reverse peck deck (6 sets) 90lbs
Reverse seated machine press (5 sets) 130lbs

Hell of a pump with a hell of a burn
 
thanks to the help of the handy dandy wrist wraps. My grip gies way awully fast, but thanks C

am cardio

40 minutes 15% 4.8-7.0mph
 
Back:

Front pulldowns (5 sets) 210lbs
Barn Door Ropes (5 sets) 110lbs
Underhand front pulldowns (5 sets) 150lbs
Cobra pulldowns (5 sets) 120lbs
Back Extensions (5 sets) 190lbs
Seated Cable rows (5 sets) 210lbs
HS High Row (5 sets) 3 45's

Great pump, with solid vascularity. My focus and strength were pretty good throughout.
 
had a hell of an arm workout today. the pump was crazy

tri's
2 arm reverse pulldowns (5 sets) 110lbs
2arm db extensions (5 sets) 85lbs
1arm cross body pulldowns (5 sets) 50lbs
overhead rope extensions (5 sets) 120lbs

bi's
seated incline curls (10 sets) superset w/40, 20, 10lbs
bb curls (6 sets) 115lbs
rope hammer curls (5 sets) 120lbs
1arm machine preacher (4 sets) 50lbs

the pump and vascularity were other wordly for me.
 
I gotta say that I felt like crap since last night. Achy and tired, but I worked through it

Bike:
25 minutes 6% incline

Shoulders:
Seated BB Press (5 sets) 205lbs 7 reps
BTN Press (5 sets) 155lbs
DB laterals (12 sets) 3 supersets 40,30,20,10lbs
Cable upright rows (5 sets) 150lbs
Reverse peck deck (6 sets) 90lbs

Now its a hell of a day, sitting back watching pumping iron, cant get better
 
got in a bit of am cardio, although the roads were a friggin icy mess this am. Also, finally got new running sneakers last night got end of the season Asics Kayano for a great deal

40 minutes 15% 4.8-7.3mph

hell of a run and still quite energetic
 
got in a real nice chest workout today, hell of a pump

Bike
20 minutes 6% incline

Chest
Incline BP (8 sets) 255lbs 7 reps
low cable cross overs 1 arm(5 sets) 50lbs
Flat flys (5 sets) 45lbs
Incline flys (9 sets) super sets 60, 40, 20lbs what a burn
Cross over cables (5 sets) 80lbs pyramiding down here
 
am cardio (and damn it was freezing out)
40 minutes 15% 4.8-7.4mph

hell of a run for me, but damn was it cold
 
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