Goldgloves road to the INBF Hercules

[goldglove212]

10/28/12

Breakfast - 2 eggs, bacon, sausage on a roll

At work - Greek yogurt, bagel w/ cream cheese

At work - Salami, turkey and provolone on a roll w/ italian dressing

Post - Shake

Dinner - Chicken and rice

Late -


Workout - Chest/bis

BB bench -
135X10X2
225X5X2
245X3X2

HS incline press (weight each side) -
45X12
90X8
115X5
125X3 --> 45X10

Incline DB press -
70X5
80X5
90X5
40X10 (slow contractions)

HS isloateral press machine (weight each side) -
45X12
70X8
90X5 --> 45X10

Fly machine -
205X15X2
235X10X2

Preacher curls (one arm at a time for the first 3 sets then regular for the last 3)
40X12
50X10X2
100X10X2
60X15

Done!


Notes : Good workout here. Gym was empty. I gotta switch up my chest routine, my bench has plateud horribly

[goldglove212]

Still working out! Just no power

[goldglove212]

11/12/12

Breakfast - Oatmeal, shake, banana, cup of tea

After class - Chipotle

Post - Shake

Before work -

At work -

After work -


Workout - Chest/bis

Incline DB press -
50X15
65X10
75X10
80X8
90X5
100X5 (3 were all me, last 2 w/ spotters help)

Decline BB bench -
135X10
185X10
225X5
255X1

HS isolateral bench press (weight each side) -
45X10
70X10
90X6X2

HS incline press (weight each side) -
45X10
70X8
90X5
100X3

Flat DB press -
70X5
80X5
85X5

High cables -
20X15
25X10X2

Fly machine -
205X15X4

BB curls -
70X10X4

Preacher curl machine (one arm at a time) -
50X10X2
40X15

Done!


Notes : Really strong workout today. I had a great pump at the end i couldnt even wash my face lol.

[Thumper 88]

after bi workout if you can touch your shoulders you didnt do enough lol

[goldglove212]

Trained all week, back tues, legs wed, arms thurs. Just havent posted my workouts. Ill post todays

[goldglove212]

11/16/12

Breakfast - 2 eggs, sausage, bacon on a roll

At work - Tomato wrap with grilled chicken, mozzeralla and roasted peppers, greek yogurt, snapple

At work - Roast beef with colseslaw on a roll, pretzels, water

Post - Shake

Dinner -

Late -


Workout - Shoulders -

Seated DB press -
60X10
70X10
75X8
80X6 --> 40X10

Seated lateral DB raises (both arms same time) -
20X12X2
30X8X2

HS shoulder press machine (weight each side) -
60X15X3 (1 min rest)

Rear flies -
190X12
205X10
220X10X2

Rear cable pulls (one arm at a time) -
12.5X12X3

BB shrugs -
135X20
225X10X3
135X15

Rear shrugs -
135X15X3

Done!


Notes : Just a quick shoulder workout, nothing special here

[goldglove212]

11/19/12

Breakfast - 2 bowls of oatmeal, cup of tea

In class - Shake

After class - PB&nutella on wheat, kellogs fruit crisps, milk

Post - Shake

Before work -

At work -

After -


Workout - Chest/bis

Incline DB press -
60X10
70X10
75X10
85X6
90X5
100X4

HS bench press machine (weight each side) -
45X10X2
70X8
90X5X2

Flat BB bench -
135X10
185X5
225X5
135X10 (close grip)

Incline bench (smith machine, slow reps) -
110X10X2
140X8X2

Low cables -
20X12X4

Fly machine -
205X15
220X12
235X10X2
175X15

Preacher curl machine (not the free weight one, the weight stack one) -
100X15
120X12
140X10
150X10

Seated DB hammer curls -
40X10
45X8X2

Done!


Notes : Solid workout today. I got a great pump

[DLeeicious]

I'm just back on here recently. How have you been progressing? I think I remember you had some knee trouble (or hip?) and it hurt for squats/DLs? Any improvements?

[goldglove212]

Not really. Ive stopped squatting and i just do oher things for my legs now lol

[goldglove212]

11/20/12

Breakfast - Oatmeal, tea

In class - Shake

Between classes - Chipotle

In class - PB&nutella on wheat

Post - Shake

Dinner - Hamburgers and sweet potato fries

Late -


Workout - Back/tris

Lat pulldowns -
100X15X2
160X10
190X10
205X6X2

High row machine (weight each side) -
70X10
90X10
115X8X2
45X15

Row machine (low neutral grip, weight each side) -
90X12X2
115X10
135X8

Fixed pulldown machine -
145X12
175X10
190X10
205X8X2

Diverging lat pulldowns -
90X10
100X10
130X8 --> 80X10

HS shrug machine (weight each side) -
90X15
115X12X3

Close grip cable row -
130X12X4

Rope pulldowns -
37.5X15
47.5X10
57.5X10 --> 32.5X12

Done!


Notes : Not a bad workout.

[goldglove212]

11/26/12

Breakfast - Oatmeal, shake, cut up fruit

After class - Chipotle

Post - Shake

Before dinner -

Dinner -

Late -


Workout - Chest/bis

Flat BB bench -
135X10
135X5
225X5
245X5
255X1
275X1

Incline DB -
70X10
80X10
85X8
90X5
100X4

HS isolateral bench press machine (weight each side) -
45X10X2
70X8
90X6 --> 45X10

HS incline press (weight each side) -
45X10
70X10
90X5X2
45X10

High cables -
20X15X4

Incline DB flies -
35X15
45X10X2
50X10

DB hammer curls -
40X10X3

Preacher curl machine -
100X15
140X10
160X8 --> 80X10

Done!


Notes : Solid workout. Havent flat benched first in like 2-3 weeks so i switched back to that today.

[goldglove212]

11/27/12

Breakfast - Oatmeal, shake

Between classes - Chipotle

Pre workout - Sludge (2 scoops whey, 2 TBSP PB, 1 TBSP nutella, half cup of oats

Post - Shake

Dinner - Chicken and rice

Late meal -


Workout - Back/tris

Lat pulldowns -
100X15
145X10
175X10
205X6
220X4

Reverse grip pulldowns -
130X12X3

Wide grip cable rows -
100X12
130X10
145X8X2

Row machine (weight each side, overhand grip) -
90X12
135X10
180X8
225X5 --> 90X10

HS shrugs (weight each side) -
90X15
135X12
180X8X2
90X10

Behind the neck pulldowns -
100X15
115X10
130X10
145X8X2

Fixed pulldowns --> SS w/ diverging lat pulldowns -
145X10 --> 80X10
160X10X3 --> 80X10X3

Close grip cable rows -
100X12
130X10X2

Rope pulldowns -
32.5X15
42.5X10
52.5X8
62.5X5

Single handle pulldown (reverse grip) -
12.5X12
17.5X10
22.5X8 --> 12.5X10

Done!


Notes : Awesome workout. I had a fantastic pump

[goldglove212]

11/30/12

Breakfast - 4 eggs, oatmeal

Pre - Shake

Post - Shake

Lunch -

Dinner -

Late -


Workout - Shoulders

Military press (smith) -
110X10
110X5
160X10
200X5
160X4

BNP (smith) -
110X8X3

Standing lateral DB raises -
20X15
30X8
40X6 --> 15X15

Seated front DB raises -
30X8X3

HS should press machine (weight each side) -
60X12X3

HS lateral raise machine -
80X10X3

Rear flies -
160X15
190X12
220X10X2

Rear cable pulls (one arm at a time) -
12.5X12X3

Upright rows -
40X10
60X10X2

HS shrugs (weight each side) -
90X15
115X12X2
90X10X2

Done!


Notes : Awesome workout, best shoulder workout ive had in a while.

[goldglove212]

Idk why i havent logged workouts last week lol

[goldglove212]

12/10/12

Short on time so ill post workout


Chest/bis -

Flat BB bench -
135X10
135X5
225X6X2
245X4
275X1
135X15

Incline DBs -
65X10
75X10
80X6
90X4

HS flat press machine (weight each side) -
45X10
90X6X3
45X10

Incline BB bench (smith) -
110X10X2
160X6X2

Low cables -
20X15
25X10X3

Fly machine -
190X15
220X10
235X10X2

HS incline press (weight each side) -
45X10
70X8
90X5X2

Preacher curl machine -
45X12
90X10X2
115X8 --> 45X10

DB hammer curls -
40X8X3

Quick forearm stuff

Done!


Notes : 275 felt really easy today. I should have gone for a second rep..