Weapon - Thanks, I want to get up to 3 plates a side for a few reps.
Hypo - Yeah it fluctuates between 190-195. I'll see how far I can go w/o getting to fat
Freako - that's cool, did you compete in judo? and yeah the farmers walk is fun, I gave my straps to my friend and i'm really trying to get this grip strength up.
Incline db press - 50x12, 60x10, 65x7, 70x5
Decline BP - 175x6, 185x5, 195x3, 205x2
cable crossovers - 30x12, 35x12
BP negatives - 195x5, 195x5, 195x5
going to put the negatives at the end of each chest session for a month and see how it works.
great to have u back bro, those incline dumbell presses are looking strong, specially considering ur layoff:) keep hitting it hard and updating the log for us:D
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 to see u posting again m8! There is some strong lifts and u are looking good brotha, keep training hard.
h0ke's workout log!
Originally Posted by Hypocrisy86
Freako - sounds like you need to punch you bro in the face if you two right:keke:. Also did you guys ever get bad brusing on your arms and chest from rolling? Everytime I do it I get these nasty purple spots all over. Just wondering if it's normal.
philo - thanks buddy, this is the first time I've ever done them, I basically just did what Ironslave posted in Tim's thread on them. Any additional info/tips on negatives is greatly appreciated.
Mike - thanks bro! I was plateauing everywhere when I decided to take a break, everything is coming back tenfold now:methman:
Hypo - I remember you saying you like them and use them all the time. I might try it for shoulder press next workout
Bulky - good to be back! I will definitely keep these coming!
h0ke - don't know about looking good but it's good to be back, thanks bro!
CG Bench - 135x5, 155x5, 185x5, 185x4, 135x12
Dips - x10, +20x9, x10, +20x7
BB Curls - 65x12, 75x10, 85x6, 95x6
EZ Curl Preaches - 60x12, 70x9, 60x12
1 Arm DB Overhead Extensions - 20x12, 25x10, 25x10
Weird Curls [check below] - 25x10, 25x10, 25x10
1 Arm Tricep Cable extensions - 15x12, 20x13, 25x12
Cheat Hammer Curls - 50x10, 50x10
~30 minutes basketball directly after
~1 hour jiu jitsu 5 hours after
The weird curls went like this. I hold a 25lber in one hand half way curled up and hold it while I complete 10 curls with the other then switch sides. A guy got me to do them and I really like them. Today was the best arm pump I've ever had. I also got 3 new stretchmarks on the biceps, so that has to be some kind of acheivement :keke:
Freako - yeah that works too rofl! I get stretchmarks easy so maybe the bruising has something to do with my skin or something.
Bulky - Thanks bro! My CG is going to be stronger than regular soon :wutyousay:
Got to the gym at 8:30 only to find out they close at 9:00:jerkoff1:
Front Squats - 135x5, 145x5, 155x5, 155x5, 155x5 just below parallel for all sets
SLDLs - 185x8, 185x8, 185x8, 185x8
Leg extns - 90x10, 70x10, 50x10, 30x10, 10x10 no rest
wanted to throw in some leg presses but I didn't get a chance, tomorrow the new Lifetime Fitness is having an open house so we might roll over there.
DB Press Flat - 65x8, 75x8, 85x5, 95x1
Incline BB Bench Press - 135x5, 135x5, 145x5, 145x5, 155x4:greddy:
Decline Hammer Strength Press - 290x5, 270x5, 180x10, 90x10 [complete pause at the bottom of all reps, performed really slow]
Negative Bench Presses :hyperguy: - 195x5, 195x5, 195x5
It's been about 3 weeks since I have been back and I have put on roughly 6 lbs, gotten told I look much leaner, and set 2 new PBs:methman: I'm going to continue with the same diet and routine for a while. Here's basically what it is.
Breakfast - Bowl of Raisin Bran with skim, PBJ with another glass of skim. Vitamins, almonds
Preworkout - NO explode 2 servings
Postworkout - 2 Scoops ON Whey with 100 g dextrose
Postworkout meal - Top Sirloin with fruit, sometimes trout or salmon as substitute
Meal - Chicken or some other meat with veggies, almonds
Meal - More fruit with glass of skim milk
Meal - Spinich Leaf Salad with almonds then a Casein Shake before bed
*I drink about 150 ounces of water a day
Day 1 - Arms
Day 2 - Legs
Day 4 - Back and Shoulders
Day 5 - Chest
Can't wait to get arms tomorrow!