my digital camera is jacked up right now, hopefully some time in the future.
(and im not in the best shape right now.)
legs took a solid beating last night
135x10, 135x10, 185x10, 225x10, 275x9, 315x7 - PR
barbell hack squat (first time ive done these. akward as hell right now.)
45x10, 55x10, 55x10, 55x10
2 plates x 10 2 1/4 x 10, 4 x 9 - PR
6 plates x 40, 6x30
extension (not walking so good at this point)
65x20, 80x20, 95x10 + 30 second hold at contraction - nearly threw up
1 leg standing curl
whole session was fucking brutal
shoulders and triceps this morning
seated DB press
50x12, 60x12, 75x8, 85x4 - last two sets were PR's
cable side laterals
4 sets - 35x10 done with no rest
reverse pec dec
120x15, 150x15, 180x9
135x15, 225x15, 315x15, 405x20
did skull crusher, close grip bench and 1 arm overhead extensions as a triset
85x10,10,12+6 done with hands together to finish
solid leg work, and as usual those shrugs are just freakish
i wanna c those titanic traps of yours:keke:
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Great work bro! Way to burn those legs at the end with the high reps and the hold contraction! And also great shoulder and tricep work. Good circuit for the tris.
thank you for the comments Ordinary and Rocky!!
Back and Bicep yesterday
wide grip pull up - bodyweight
20 - PR, 12,10
underhand barbell row
135x15, 185x15, 205x12
reverse close grip chins
1 arm db row
80x10, 100x10, 120x12, 140x8 last two were PR's
1 arm preacher curl
25 lbs x 12 - 3 sets
1 arm preachr curl negatives
25 x 6 x 3
i love doing these negatives, if youve never tried them you should - resist on the way down, when you get to the bottom use the other arm to get the weight up and repeat. really good stretch and burn excercise.
i was bored this morning, so i weighed and took some measurements. last time i measured was 11-12-07, about a week before i started my log here on MM.com.
before - after
weight 222 - 232
arms 16.5 - 17
forearms 13 - 13.75
chest 43 - 44
calves 15 - 15.75
thighs 25 - 26.25
i was suprised to see my calves got bigger, cause they suck, but ill take the extra size. definitley happy with the gains. if youve followed the log youve seen the strenght shoot way up too.