Decline Bench: 310x4 (PR x 30lb) While warming up I did 280x1 by myself, didn't feel too bad. But 310 felt heavy! First time benching over 300 for reps so I was stoked.
DB Incline Bench: 80x8 (PR)
DB Presses + Laterals
Tricep Pushdowns
May 5th
Stepper 10 Min.
Box Squats: 260x5, 135x15
Leg Press, 6,8 x10, 10x20 (Plates)
Calves Leg Press
Abs:
*** Back doing better
May 1st
Stepper 10 Min.
Deads 335x5
T-Bar Rows: 225x8, 270x4
Pulldowns Reverse Grip-Narrow : 190x8
Hypers
DRAG Curls --- 1st time doing these, man they work good!
Abs
Finally broke down and went to the Chiropractor yesterday, first time ever. Definetly worth the money. My back was in bad shape, guess it was out of place and was pressing on a nerve. Can't believe I was able to do Deads today! I found a female Chiro so that made the decision easier
April 29th
Stepper 10 Min.
Decline Bench: 285x5x2
DB Incline Bench: 75x8
DB Laterals
Upright Rows
Tricep Pushdowns
April 28th -- skipped back last week
Stepper 10 Min.
Box Squats: 240x5x2
Leg Press, light weight x high reps + pause
Calves Seated:
Abs:
*** Back is still jacked up :(
April 22nd
Stepper 10 Min.
Decline Bench: 270x5x2
DB Incline Benck: 70x8
BB Military Press: 105x8 I don't like the MP station they have here...
DB Laterals
Tricep Pushdowns
April 21st
Stepper 10 Min.
Box Squats: 225x5x2
Leg Extensions/Leg Curls: skipped Leg Press till' back is healed- haven't done these in years!
Calves Seated:
Abs:
April 17th **I'm an idiot and decided to workout today**
Stepper 10 Min.
Rack Pulls: Worked up to 375x2 -- by back is in bad shape
T-Bar Rows: 225x8, 225x2 -- again why am I still at the gym, my back is killing me!
I did a few curls but my back is tore up. Might need to take next week off too
April 15th
Stepper 10 Min.
Decline Bench: 255x5x2
DB Incline Benck: 65x8
BB Military Press: 95x8 Haven't done these forever, felt so weak!
Tricep Pushdowns
Back help up good, maybe I can make it to Rack Pulls Thursday
April 14th
Stepper 10 Min.
Box Squats: 215x5x2 -- Back felt fragile during warmups, but worksets felt great
Leg Press: After a couple of these the lower back pain came back, so didn't do any more.
Calves Seated:
Abs:
Even after taking last week off my back is in bad shape, need to rest up for golf tourney this Friday. I might go light the rest of the week if anything.
April 3rd
Running late = no stepper warmup
Deads off 35s 335x2x5 -- first set went up easy, one of the 35s slipped on the 2nd set (non matching plates) but still got her up
BB Rows: 255x4 -- tried to get 8, ran out of steam - try again next week
Pulldowns V-Bar 210x8 -- whoops did the same weight as last week
Curls
Abs
*** Rough day at work so not too disappointed
April 1st
Stepper 10 Min.
Incline Bench - Smith: 215x8 Felt hard? Sometimes I don't think I get the seat close enough to the rack.
DB Bench: 85x8
DB Military Press: 35, 45, 55x8
Rear Delt Machine:
Tricep Pushdowns
Mar. 31st
Stepper 10 Min.
Pause Squats: 240x2x5 *** Felt good, I was dreading going to the gym, probably because I was partying all weekend watching my Jayhawks make it to the Final Four. My 2 Scoops NoExplode got me through...
Leg Press: (# of plates) 8, 10x10, 8x25
Leg Press Calves: 3xFailure
Abs:
March 27th
Stepper 10 Min.
Deads off 35s 320x2x5
BB Rows: 223x8
Pulldowns V-Bar 210x8
Curls
Abs
So they have a new place at the gym that sells protein shakes, you get the first one free to try out. I tried one for free it was good- they cost $3.50 and only have 20-25 grams of protein in them. I asked if you could get extra protein in them and the lady said "yes, 50 cents for 5 more grams" then goes on to say "your body can't absorb more than 30 grams at a time...the rest is wasted". What? I didn't argue with her, nor did I tell her that my shakes usually have 80 grams in them. And I'll stick with my 10 pound bag at $75.00/ 120 servings = $1.88 per 3 scoops (80 grams). Try telling Ronnie Coleman who intakes between 400-500 grams a day that your body can't "absorb that much" HAH!
March 25th
Stepper 10 Min.
Incline Bench - Smith: 205x8, 225x5
DB Bench: 80x8, 85x6 --> watched a little Ronnie before to get psyched up!
DB Military Press: 30, 40, 50x8
DB Side Raises
Tricep Pushdowns
Mar. 24th
Stepper 10 Min.
Pause Squats: 225x2x5
Leg Press : (# of plates) 6,10,12x10, 14x5 -- a couple of PRs here. Haven't done Leg Press in a long time, felt real good- nice gains.
Seated Calves:
Abs:
March 20th
Stepper 10 Min.
Deads off 35s 305x2x5
BB Rows: 225x8
Chins 3 x Failure
Back Attack
Curls
Abs
Saw a new guy today using the squat rack to do wrist curls: thought that was cute....
March 18th
Stepper 10 Min.
Incline Bench - Smith: 195x2x8
DB Bench: 80x8, 80x6 --> felt heavy
DB Military Press: 30,35,40,45x8
BB Front Raises
Tricep Pushdowns
Mar. 17th
Stepper 10 Min.
Pause Squats: 215x2x5, 135x15
BB Rows: 215x2x8
Calves:
Abs:
March 13th
Stepper 10 Min.
SLDLs 325x5 PR, 365x2 PR
Hack Squats: 2 Plates 1x10, 2+50 1x8, 2+70 1x8
Pulldowns Narrow Grip V-Bar: 200x8
Hypers 1x15
Curls
Abs
I don't know what the deal is but everyone and their girlfriend is coming out of the woodwork and joined Gold's gym. They do the machines and giggle and it drives me crazy. I'm surprised they don't kiss and hold hands between sets. I go to the gym to get away from the wife! I joined Gold's because I thought it was semi-hardcore? Why can't these people go to Bally's or 24 hour fitness or Lifetime fitness? At least they don't do Deads and Squats- but I wish they would leave! Any one around the Kansas City area want to start a hard core gym? Must be my ZMA aggression
March 11th
Stepper 10 Min.
Bench: 275x3
DB Incline Bench: 80x8
Military Press (Smith): 175x8
Rear Delt Machine
Tricep Pushdowns
****Still felt beatup from lack of sleep*** curse the daylight savings devil! Deload next week needed 4 sure.
Mar. 10th
Stepper 10 Min.
Squats: 305x4 -- wraps, no belt, 135x15
T-Bar Rows: 270x8
Calves
Abs -- skipped
*** Felt tired today- must have been the daylight savings time lack of sleepage ****
March 6th
Stepper 10 Min.
Chins: 3 sets x failure
SLDLs 280x5 (felt light) 315x5 -- could have done more!
Hack Squats: 2 Plates 1x10, 2+50 1x10, 4 Plates 1x5 -- why are these so frickin' hard?
Hypers
Curls
Abs
March 4th
Stepper 10 Min.
Bench: 255x8
DB Incline Bench: 75xx8
Military Press (Smith): 165x8
DB Side Laterals
Tricep Pushdowns
Mar. 3rd
Stepper 10 Min.
Squats: 280x6 -- wraps, no belt, 135x15 (wussy Widowmaker attempt)
T-Bar Rows: 250x8
Calves
Abs
Feb. 28th
Stepper 10 Min.
Close Reverse Grip Pulldowns 190x8
SLDLs 265x2x5
Hack Squats: 2 Plates 1x10, 2+50 1x8, 2+70 1x8
Hypers
Curls
Abs
Feb. 26th
Stepper 10 Min.
Bench: 240x8, 240x5
DB Incline Bench: 70x2x8
Military Press (Smith): 155x8
Plate Raises
Tricep Pushdowns
I was toast after this workout!
Feb. 25th
Squats: 265x2x6 -- wow those were tough
Smith Machine Lunges 135x2x8. Now I remember why I don't like doing these, I used to do them all the time when I played soccer and I hate them! Makes my knees scream----sorry Dale!
T-Bar Rows, 270x3, 270x8. Way too big of a jump from last week, but 225x6 felt light. Lost my grip on the first set so took off my gloves, re-strapped and rocked em' out.
Calves
Abs
Feb. 21st
Stepper 10 Min.
Close Reverse Grip Pulldowns 180x8
SLDLs 250x2x5
Hack Squats: 2 Plates 1x10, 2+50 1x10
Curls
Abs
Feb. 19th
Stepper 10 Min.
Bench: 225x2x8
DB Incline Bench: 65x2x8
Military Press (Smith): 145x8
Seated Rear Flye Machine (Delts)
Tricep Pushdowns
Feb. 18th
Stepper 10 Min.
Squats: 240x8, 250x6, 225x8, 135x12 *** belt was tight again, think I need to lose an inch off the waist, oh well winter "bulk". Need to start lighter next week and work up from 225 for 3 sets.
T-Bar Rows, 225x8
Calves
Abs
Feb. 7th
Stepper 10 Min.
Deads Max Day: 455x1 (nope) 435x1 (PR x 10) I think I wasn't mentally ready for 455. Almost like my mind didn't think it could do it before gettin' ready for the pull. Anybody else have that happen?
Hack Squats: 2 Plates x10, 2x50 x10
Cable Rows Machine: 100,130,160x10, 200x8 -- somethin' different
Hyperextensions
Biceps
Feb. 5th
Stepper 10 Min.
Bench: 240x5x2
DB Decline Bench: 65x8,85x8 (PR) Warm up felt light
Military Press (Smith): 155x8
DB Seated Flyes (Delts)
Tricep Pushdowns
Feb. 4th
Stepper 15 Min.
Squats: 265x5x2 --- Workin' them Glutes for Dale :)
Pause Squats: 225x5x2
Bent over Rows: 225x8
Calves - Seated: 45x15, 75x15, 80x15
Abs:
Jan. 31st
Stepper 10 Min.
Chins: 10,8,8 Can't believe how sore I am on these next day!
Deads off 35s: 320x5x2 (Almost passed out after first set- had to dig deep and rocked the 2nd!)
Hack Squats: 2 Plates + 10 2x10
Hyperextensions
Biceps
Jan. 29th
Stepper 15 Min.
Bench: 225x5x2 (felt hard for some reason)
DB Decline Bench: 70x8x2
Military Press (Smith): 145x8
Rear delt machine
Tricep Pushdowns
**** Weird how last cycle bench 240x3x5 was light and tonight I struggle with 225x5x2****
Jan. 28th
Stepper 15 Min.
Squats: 250x5x2
Pause Squats: 205x5x2
Bent over Rows: 205x4x2
Calves - Seated: 45x15, 70x15, 90x15
Abs:
Jan. 24th ** Back from Cancun!**
Stepper 10 Min.
Chins:
Deads of 35s: 305x2x5
Hack Squats: 2 Plates 2x10
Pull Thrus
Biceps
Jan. 15th
Stepper 15 Min.
WG Bench: 250x3x5 (PR)
Incline DB Bench: 50, 65, 70x8, 75x6
DB Military Press: 40, 45, 50x8
Tricep Pushdowns
Abs
Jan. 14th
Box Squats: 235x5, 250x5 PR
T-Bar Rows: 260x6x4 PR (Gotta dig deep!)
Curls
Jan. 10th
Stepper 15 Min.
Bench: 240x3x5 (Light Weight)
DB Incline Bench: 65x4x8 (Tough)
DB Military Press: 40x8x3
Tricep Pushdowns:
Abs
Jan. 8th
Box Squats: 225x5, 235x5
T-Bar Rows: 250x6x4
Hyperextensions
Curls
Calves
Jan. 7th
Stepper 10 Min.
Incline Bench (Smith): 195x3x5
DB Bench: 70x3x8, x6
DB Military Press: 40x8x3
Tricep Pushdowns:
Abs
Jan. 1st
Stepper 10 Min.
WG Bench: 225x3x5
Incline DB Bench: 60x4x8
DB Military Press: 35x3x8
Tricep Pushdowns
Abs
I was wiped out, stayed up a little too late and had a little too much fun on new year's eve!
** Weighed in at 190 today- that's freakin' crazy! My deload and eating as much as possible over the holidays must have done it. I have never seen 190. 200 here I come!
Dec. 31st ** Showed up @ Gold's & they were closed - home workout **
Pause Squats: 225x5x2, 185x10, 135x5 burnout
T-Bar Rows: 225x6x4
EZ Curls
Not much but I got a good workout
Dec. 20th
Stepper 10 Min.
NRCG (Narrow Reverse Close Grip) Pulldowns: 230x6x1 PR
Deads: 395x5 PR, 405x3 and 1/4 PR
Leg Press: 315, 405, 495x10, 585x12 PR
Hyperextensions x 15
Bicep Curls
Abs
I like to eat PRs for breakfast, they are yummy- time to deload- merry x-mas ya'll
Dec. 18th
Stepper 10 Min.
MG Decline Press: 280x4, x6 PR
Incline DB Press: 75x6 PR (kind of tweaked my shoulder/left pec on decline so didn't do full reps/sets)
NRCG (Narrow Reverse Close Grip) Pulldowns: 210x6x2
Deads: 365x5x2
Leg Press: 315, 405, 495, 585x10
Hyperextensions x 2
Bicep Curls
Abs
Dec. 11th ** Closed work today because of ice storm! **
Stepper 10 Min.
MG Decline Press: 275x6x2 PR
Incline DB Press: 70x8x2 PR
Military Press Smith: 155x8
DB Shoulder Flyes
Tricep Pushdowns.
Decent workout, slept in but not being at work through off my diet and my NoExplode is at work -- makes a big difference!
Dec. 10th
Stepper 10 Min.
Squats: 270x5x2 - Loosened belt up a notch, felt better
Pause Squats: 225x5x2 -
Bent over Rows: 225x4, x8 - First set was light!
Calves - Seated: 45x15, 55x15, 70x15
Abs: On exercise ball, did 2 sets and cramped again!
*** Thinking about doing something different than squats for awhile. My progress has really slowed. Maybe do some hack squats for awhile?
Dec. 6th
Stepper 10 Min.
Pulldowns: 190x6x2
Deads: 345x5x2 (Not good, new belt is killing me!)
Leg Press: 225, 315, 405, 495 x10
Back Attack 15, 12
Bicep Curls
Abs
Dec. 4th
Stepper 10 Min.
MG Decline Press: 270x6x2 PR-- Not sure what I'm doing here, oh well I'll just taking mini-jumps next couple of weeks!
Incline DB Press: 65x8x2
Military Press Smith: 150x8
Cable Shoulder Flyes: 10, 8
Tricep Pushdowns.
*** Sinus infection still kicking my butt, didn't sleep good last night. Surprised how I still got the weights up. Thank you N.O. Explode & Dale!
Dec. 3rd
Stepper 10 Min.
Squats: 255x5x2 (Could not go down as far as I wanted to w/ new Inzer? Also felt very hard)
Pause Squats: 205x5x2 ** Last set felt better, bent over more at the waist
Bent over Rows: 205x4x2
Calves - Seated: 45x15, 70x15
Abs: On exercise ball, did 3 sets got up and they cramped hard! Didn't think it was going to stop. Went to Dr. yesterday, have sinus infection. On antibiotics so still not 100%
Nov. 29th
Stepper 10 Min.
Pulldowns: 180x6x2
Deads: 325x5x2 (Felt good, had to get used to new belt)
Leg Press: 225, 315, 405, 495 x10 (Used the other leg press machine today and it felt easier)
Still fighting a cold and felt like I was going to puke so skipped accessory work
Nov. 27th
Stepper 10 Min.
Decline Bench: 255x6x2
DB Incline Bench: 60x8x2
Military Press Smith: 140x8x2
DB Flyes: 25x10, 30x10x2
Tricep Pushdowns
*** Fighting a cold, workout went ok though
Nov. 23rd -- Jimmy was in town
Stepper 10 Min.
WG Bench: 300x1 (PR) ** Jimmy got 205
Squat: 245x5 (felt hard/ Inzer belt need to get used to)
Leg Press: 315x20
T-Bar Rows: 270x5 (PR) ** Jimmy got 270x4!
Calf Machine: 60, 80, 100 x15
*** Not bad workout considering I have been sitting around eating all week, still recovering from Back tweakness
Nov. 19th
Stepper 10 Min.
WG Bench: 275x3x1 (PR) ** only one set but still good
Rack Pulls : 425x5x2 (PR)
Bicep/Tricep superset -- so I can look like a bodybuilder
*** Had to miss a day last week cause' of my tweaked back. Had a massage yesterday & used my new INZER belt today. Back held up good. Ok time to deload. They got new benches at the gym (Gold's) I don't like em'.
Nov. 13th
Stepper 10 Min.
WG Bench: 265x3x3 (PR)
Incline DB Bench: 60x4x8
DB Military Press: 45x3x8
Tricep Pushdowns: 60x50x2
Abs
*** How come I can Deadlift over 400+ but tweak my back putting something in my car this morning? Even with that and a terrible lift off on my last set of bench I got it. Going to go for 275 next week ***
Nov. 12th
Stepper 10 Min.
Box Squat: 245x2x5 (PR)
T-Bar Rows: 225x4x6 (PR)
Pull-thrus: 60x10, 70x10, 80x10
DB Hammer Curls: 30x8, 35x8, 40x8
Standing Calf machine: 100x15x3
Nov. 8th
Stepper 10 Min.
WG Bench: 245x3x5 (PR)
Incline DB Bench: 55x4x8
DB Military Press: 40x3x8
Dips 3x10
Abs
*** Not much rest last night and volume is kicking my a$$, going to need a little deload next week ***
Nov. 6th
Stepper 10 Min.
Box Squat: 225x2x5
T-Bar Rows: 215x4x6
Pull-thrus:60x10, 50x10, 60x10
Cable Curls: 90x8, 110x8, 130x8x2
Standing Calf machine: 100x15x2, 100x12
Nov. 5th
Stepper 10 Min.
Incline Bench: 195x3x5
DB Bench: 50x4x8
DB Military Press: 35x2x8, 40x8
Tricep Pushdowns: 100, 130, 150x10
Abs
*** Felt beat up from helping Tim move this weekend ***
Nov. 1st
Stepper 10 Min.
Rack Pulls: 405x5x2 (PR)
WG Pull ups 4x6
EZ Curls: 80x8, 70x10x2
Leg Press: 365x10, 405x10
Calf Machine : 80,100x15x2
Oct. 30th
Stepper 10 Min.
WG Bench: 230x3x5 --> Felt heavy
Incline DB Bench: 50x4x8
DB Military Press: 30x2x8, 35x8
Skull Crushers: 70x3x8
Abs
Oct. 23rd
Stepper 10 Min.
Box Squat: 215x2x5
T-Bar Rows: 205x4x6
Hyperextensions: 3x10
EZ Curls: 80x8x2
Standing Calf machine: 60x15, 80x15x2
Oct. 25th
Stepper 10 Min.
WG Bench: 215x3x5
Incline DB Bench: 45x4x8 (I think my chest is going to explode!)
DB Military Press: 30x3x8
Skull Crushers: 60x3x10
Abs
Oct. 23rd
Stepper 10 Min.
Box Squat: 205x2x5
T-Bar Rows: 180x4x6
Hyperextensions: 3x10
DB Bicep Curls: 30, 35x8x2
Standing Calf machine: 80x15x3
Oct. 22nd
Stepper 10 Min.
Incline Bench: 185x3x5 (might have started too heavy- have not done regular incline since forever)
DB Bench: 45x4x8
DB Military Press: 25x3x8
Tricep Pushdowns: 90, 120x2x10
Abs
*** Not used to so much volume *** gonna be sore tomorrow!
Oct. 18th --- new routine + deload ---
Stepper 10 Min.
Rack Pulls: 340x5x2 (light)
Leg Press: 340x10x2
WG Pull-ups: 6,6,5,4
EZ Curls 70x8x3
Calf Machine : 120,80,60x15 -- man these burned!
Abs
*** Deload felt great, I usually feel beatup after Deads+Rows!
Oct. 16th
Stepper 10 Min.
WG Bench: 45x12, 115x6, 150x5, 195x3, 225x1, 250x1, 275x1 PR, 290x1 PR (I had crazy legs and tweaked my back, might have been able to do more. Bryant got 215x1 PR)
Squats: 45x10, 115x6, 155x5, 205x3, 225x1, 255x1, 285x1, 295x1 PR, 315x1 PR (could have done more, hit the rack on the way down so had to do two of these).
Deads: 45x10, 160x6, 215x5, 275x3, 315x1, 355x1, 395x1 PR, 405x1 PR (went up easy!), 425x1 PR - almost got owned. I'm so excited finally breaking 400. 500 is now on the radar.
Rows: 95x10, 135x8, 185x4, 225x1, 235x8 --> so need to deload!
Curls 4 the girls
Abs
Going to start doing modified Westside
Oct. 9th
Stepper 10 Min.
WG Bench: 45x12, 105x6, 140x5, 185x3, 205x1, 230x1, 255x3x3
1.5 N.O. Explode/ 7 min. stepper/ Leg Press warmup
Squats: 45x10, 95x8, 135x6, 185x4, 225x2, 250x5, 255x5 (The 250x5 felt really good. I gripped the bar a little tighter @ the start and everything felt more connected, didn't feel as heavy..great set. 255x5 was hard/ disconnected/ too many people around me)
Leg Press: 315x5, 425x5 (I might be going to low on these)
Seated Calf raises: 45x10, 70x10
Abs: Decline 10x25lb, 10, 16 (cramped up)
Need knee wraps!
Nov. 30th
1.0 N.O Explode/ 7 min. stepper
Deadlifts: 135x8, 185x6, 225x4, 275x2, 315x5 -- Everything felt heavy today (I might have a cold) but really focused on driving with the legs up to knee level and then using my back the rest of the way. Really helped! Chalk helped too.
Bent Over Rows: 135x4, 160x4
Reverse Narrow Grip pulldowns: 150x6, 170x6
WG EZ Curls: 80x8, 80x6
Reverse Hypers 1x8
Nov. 28th
1.0 N.O. Explode
WG Bench: 45x12, 115x8, 155x6, 185x4, 210x2, 240x6! Amazingly I have gone up every cycle.
MG Decline Bench: 45x5, 135x5, 185x6, 215x6
Weighted Dips: 35x9, 35x8
Upright Rows EZ Curl: 50x10
Nov. 27th (had to skip Back/Biceps last week due to Thanksgiving Break)
1.0 N.O Explode
Stepper 7 min. different inclines. 2x135 legpress
Squat: 45x10, 95x8, 135x6, 185x4, 225x2, 240x5 (somewhat tuff), 245x5 (felt great!) I think the different warmup helped.
Leg Press: 315x5 (Easy), 395x5 (Hard!)
Calves: 100x10, 140x8
Abs: 50, 70 x 20
Nov. 21st
1.0 N.O. Explode (had energy drink earlier in day)
WG Bench: 45x12, 115x8, 135x6, 185x4, 205x2, 235x6 (185 felt heavy, but 235 was light weight baby "new PR". Used a spotter)
MG Decline Bench: 135x5, 185x6, 210x6
Weighted Dips: 30x10, 30x10 (last few reps were tuff!)
DB Laterals: 20x10
Abs
Nov. 20th
1.5 N.O. Explode (didn't have protien bar/worked out earlier)
Stepper 5 min. (should have done some leg press warmups!)
Squat: 45x10, 115x8, 155x6, 185x4, 205x2, 235x5, 235x5 (felt heavy/ not warmed up good/went up 5lbs too much?)
Leg Press: 180x5, 270x5, 360x5, 180x20
Calves: 100x10, 120x10
Abs: Machine 50x20, 65x20
I watched the Big guys squat today, doesn't seem like they go as low as me and stay within the safety rack. Might do that next time.
Nov. 16th
1.5 N.O. Explode
Rack Pulls: 135x10, 185x4, 225x2, 250x5 (lost grip), 225x5, 225x5. These were hard. Used double overhand grip, going to see if it is ok to use cross grip. Could really feel it in my lower back.
Bent Over Rows (Dorian style): 45x10, 95x8, 115x5, 135x4, 155x4
EZ Curl (need to do WG next time): 70x8, 70x8 ...grabbed the 90 but my arms were wiped from all the back work tonight!
Decline Abs: 20lbsx12, BWx10
Reverse Hypers: BWx8
Nov. 14th (Started Ex's Simple PL routine 3-day)
1.5 scoops N.O. Explode (was tired all day, didn't sleep good last night)
WG Bench: 45x12, 95x8, 135x5, 185x2, 230x6 ::: Warmup was good except 230 felt heavy, should have done 210x1 and should have used a spotter! Almost lost it on rep 5, this was my PR from last cycle, don't know what I was thinking! Also wore belt+wrist wraps.
Military Press Smith Machine: 75x6, 95x3, 120x8 (need better warmup?)
Tricep Pushdown: 50,60,70x10
Oct. 10th
Played in Alumni vs. Alumni soccer game at Bethel on Oct. 6th. Banged up my knees and right foot pretty good. Decided to end my Squat/Deadlift cycle after 7 weeks and recoup. Still had personal bests Squat 210x10, Deads 320x5.
Oct. 5th
Took 1 scoop N.O. Explode, no protein bar at 3:00 felt good.
Incline Bench - Smith Machine: 45x10, 115x8, 135x8, 150x8
Bench: 135x8, 165x5, 185x8
Military Press - Smith Machine: 45x10, 95x8, 115x8
Tricep Pushdown: 50x10, 60x10, 70x10
Abs
Oct. 3rd
Took 1.5 scoops N.O. Explode, stomach a little upset?
Stepper 7 min. 2xLeg Press 15/10
Deadlifts: 135x8, 205x4, 255x3, 285x2, 320x5 (felt ok last one tuff)
Squats: 135x8, 185x5, 210x10 (little wiped out after deads, guys next to me squatting 500+!)
Pulldowns: 110x10, 140x8, 170x8
EZ Bar Curl: 90x8 (couldn't believe how easy it went up)
Sep. 26th
Took one scoop N.O. Explode before workout, will try two next time
Stepper 7 min., 2xLeg Press 15/10
Deadlifts: 135x8, 205x4, 245x3, 275x2, 315x5 (no straps felt good)
Squats: 135x8, 185x5, 205x10 (little tired, also bent forward a little on descent felt much better)
Pulldowns: 100x10, 130x8, 160x8
EZ Curl: 80x10!
Sep. 21st
Did some research on preworkout energy drinks, decided on N.O. Explode. Took some about 45 min. before workout today, I was an animal!
Aug. 19th (Was in Dallas all week for CCIE bootcamp, came back and accidently did the same workout! My palm had not been updated. That's ok, my diet was not the greatest and I need to catch up on sleep anyway)
Felt tired, should have warmed up more (cardio) but the gym was packed. Grabbed the squat rack since no one was in it. People on top of me...too many people! Lat Pulldowns were awesome, biceps still feel pumped from the cable curls. Only a few weeks left working these 10 hour days.
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