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  1. #31
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    Jul 2008
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    Went this morning and did chest/tri's. Unfortunately I guess Thanksgiving morning is a busy time so it was crowded and I couldn't get a bench for DB press so I had to do barbell with no spotter, other than that it was okay.

    Warmup:10 minutes on treadmill at 5.0

    Bench Press BB:
    135x8x2
    165x8
    185x5x5 -> never done a 5x5 with 185 and without a spotter I was pretty happy.
    135x10 drop set

    Decline BB Press:
    135x12
    155x6x3 -> Very slow reps with a hold at the bottom.

    Incline DB Press:
    60x8
    60x7
    60x7

    Cable Crossovers:
    60x10
    60x9
    60x8 -> 45x8 -> 30x12

    Dips:
    3 sets of BW got 16 reps then 12 then 11.

    V-Grip Tri Pushdowns:
    160x10
    160x9
    160x8

    Chair dips -> Incline Pushups superset:
    20 -> 12
    16 -> 8
    15 -> 6

  2. #32
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    Did Back/Bi's today.

    Warmup: 15 minutes on treadmill at 5.0. Usually do less but there was one of the hottest girls I've ever seen (no exaggeration) in front of me so I wasn't leaving until she left.

    Wide pronated grip pull ups:
    3 sets of bodyweight got 12 reps then 9 then 7

    I suck at these want to get double digits all 3 sets, I'll get it.

    Deadlifts:
    135x12
    185x8
    225x5x5
    275x1

    Bent over BB Rows:
    135x12
    155x8x3

    Partial Deadlifts:
    155x10x3

    BB Curls:
    65x12
    85x8
    85x7
    85x6
    65x6 drop set

    BB wrist curls:
    65x12x3

    Cable Curls one armed:
    50x10
    50x9
    50x7

  3. #33
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    Used a weighted belt or dumbbell on the pullups. Your bodyweight numbers will shoot up in no time.
    COME VISIT THE PSD FITNESS FORUM!!![/B][/CENTER]

  4. #34
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    Quote Originally Posted by hughest4 View Post
    Used a weighted belt or dumbbell on the pullups. Your bodyweight numbers will shoot up in no time.
    That's actually a really good call I was planning on doing that when my body weight reps got higher but really it makes sense to just do it now.

    What do you think, 25 pounds to start?

  5. #35
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    Yeah 25 should be ok. You should be able to bang out 5-8 reps.

    I don't even do bodyweight anymore..i just put a 10lber on the belt. I dont even notice it.
    COME VISIT THE PSD FITNESS FORUM!!![/B][/CENTER]

  6. #36
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    ^^^ Sounds good, thanks. I'm pretty excited for back day to see what I can pull weighted.


    Weighed in this morning at 186.5. wtf how do I lose a pound during Thanksgiving week? Oh well, no big deal will just eat more this week.

    May try and squat today and see how the knee feels but thinking I should wait til Tuesday with basketball tomorrow. Gonna see how bored I get I guess!

  7. #37
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    Jul 2008
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    Did quads and calves for the first time in a loooong time because of my knee. The knee still hurt right away fuuuuuuuu but whatever I'm not gonna pay for surgery which it probably needs and it's not getting worse so I'm just gonna ignore it. Just a quick workout to get back in the swing of things, definitely really sore though still.

    Warmup:5 minutes on treadmill at 4.5 and 5 minutes on the stationary bike.

    BB Squats:
    135x12x2
    185x8
    225x5
    225x5
    225x4
    135x10 drop set

    225 felt way heavier than a month ago, but my form was good, went ATG with every rep.

    Calf raises:
    8 plates did 3 sets of 12 reps very slow with holds at top and bottom.

    Leg extensions:
    150x12x3 - real light again nothing too big today

    Overall other than the knee it felt good, I forgot how much I love leg day gonna hit it hard next week.

    Going to do chest/tri's tonight. Then Back/Bi's on Friday. Then shoulders/hammies on Saturday I think and keep that as my normal week now that I have leg days back in there.

  8. #38
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    Jul 2008
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    Forgot to update yesterday. Did chest/tri's. Gonna do back/bi's tonight.

    Warmup:2 miles on stationary bike.

    Flat DB Press:
    55x8
    70x8
    80x11
    80x8
    80x7
    55x5 drop set

    Incline DB Press:
    60x9
    60x8
    60x8

    Decline BB Press:
    155x10
    155x10
    155x8

    Cable crossovers:
    60x9
    60x8
    60x6
    45x6 drop set

    Dips:
    With BW did 3 sets got 18 reps then 14 then 11. After the last set I did 5 negatives as slow as I could. Much higher reps than before. My tri's and chest are toast at this point just to finish the destruction:

    Chair dips -> incline pushups superset:
    18 -> 4! Yes that's right I could only do 4 incline pushups lol tri's were dead. Love it.

    I really pushed myself on the dips and I think that's what did me in which isn't a bad thing. Gonna add some weight for dips next week.

  9. #39
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    Jul 2008
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    Had a distracted back/bi workout last night. Got an annoying text right as I was arriving at the gym that kind of pissed me off. Whatever wasn't awful workout just real unfocused and way longer in between sets than normal.

    Pullups wide grip pronated:
    BW+20x7
    BW+20x5
    BW+20x5

    Deadlifts:
    135x12
    185x10
    225x5x5

    Bent Over BB Rows:
    135x16
    155x10
    165x7x2
    135x5 drop set

    BB Curls:
    65x8
    85x11
    85x8
    85x6
    65x6 drop set

    Seated DB Curls:
    30x10
    40x8x3

    Cable Curls -> Hammer grip pullups superset:
    50x10 -> BWx6
    50x8 -> BWx4

    Done. Gonna probably go soon this morning for Shoulders/Hammies.

    Pretty pumped for tonight. Going to see Trans-Siberina Orchestra with this chick. Show should be awesome and I'm hoping this girl isn't as conservative as she seems tonight will be a tester. Need a win right about now!

  10. #40
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    Ended up doing shoulders/hammies today.

    Warmup: Treadmill for 10 minutes at 4.5

    DB Shoulder Press:
    35x12
    50x12
    60x8
    60x8
    60x7
    40x6 drop set

    Upright BB Rows:
    45x12
    95x9
    95x8
    95x7

    BB Shrugs:
    225x12x2
    275x12
    315x8x2
    225x20

    Shoulder Press Machine:
    150x12
    180x10
    210x6

    Lateral Raises DB:
    25x10x2
    25x8

    Seated Leg Curls:
    180x16
    210x12
    240x10
    295x6x2

    Leg Press (only heels on deck for hammie focus):
    6 plates x 12 reps x 3 sets

  11. #41
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    Aug 2008
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    Hey man, did you ever check out the Oak Brook Terrace gym anymore? Just wondering...

  12. #42
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    nah didn't look into it any further just realized the location wouldn't work out. With X-Sport it's at least 5 minutes from my house as well as one close to my work. I just have to avoid going during busy hours is all which most hours are busy unfortunately but what can you do. I don't mind getting up early a few days a week.

  13. #43
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    Makes sense. I wouldn't wanna drive that much further for a gym either.

  14. #44
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    Did a little cardio last night and have basketball tonight. Gonna do quads/calves tomorrow.

    Gonna go hard this week and then de-load next week with about 60% of weight and same volume as I've been doing. I think it's definitely about time and it will be real beneficial for me.

    Weighed in at 188.0 this weekend right on pace to be at 190 by years end then I'll decide whether to maintain or keep bulking. I don't plan on cutting til at least February and doing a real slow cut. The more I read up the more I have come to the conclusion that fast bulks or cuts don't get the best results. Slow bulks are the way to go. I've been bulking for about 5 months now and am up 15 or so pounds so I think that's a decent rate. At the end it would be 8-10 month bulk with 18-25 pounds so I think that's a good rate and I'll shoot for that.

  15. #45
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    Jul 2008
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    Had to skip legs Tuesday as I pulled a hammy playing basketball on Monday night (of course with a minute left and the game decided). But the hammy is feeling great right now so it shouldn't hold me back any more. Did chest/tri's last night. Decent workout did the same weights as last week and increased reps most places.

    Flat DB Press:
    55x8x2
    80x11
    80x9
    80x7
    50x8 drop set

    Incline DB Press:
    60x11
    60x9
    60x7 (was weird felt like I had two more and my arms just totally gave out on me, just like hit a wall)

    Decline BB Press:
    135x12
    155x10
    155x10

    Cable Crossovers:
    60x10x2
    60x8
    45x8 drop set
    30x12 drop set

    Dips:
    Did 3 sets with BW got 19 reps then 12 then 10. Then ended with 2 very slow negatives only. Will add weight in two weeks (next week is deload)

    V-Grip Push downs:
    did it on a different cable machine where the numbers aren't the same as what I've been using. It was on 70 which felt like 180 on the cable I've been using. So anyways the weight isn't relevant, I just went til failure:
    70x13
    70x12
    70x12

    Chair Dips -> Incline pushups superset:
    20 -> 6
    18 -> 4

    Done. Nothing left, tri's burning, chest sore. Feels good.

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