Rather weak log...

[knight_rider]

some impressive sessions in here, good stuff, keep it coming!

 

[frezzy]

Wow, feels great to be back. Finally off from school and signed back up for the gym since my pass was canceled while I was off at school. It has been about 3 months. Dropped a lot in my weights but it shouldn't take long to get back up to strength!

6/11 (Chest/Tris)

Chest

Flat Bench Press
1x10@135
1x8@175
1x8@155

Standing Cable Flyes
1x10@60
2x10@50

Standing Lower Cable flyes
3x10@40

Dumbbell Incline Press
1x10@35
2x10@50
______________________________________________________

Tris

Press Downs
3x10@80

Single Arm Press Down
3x10@40

Tricep Extension Machine
3x10@75.5
___________________________________________

Abs
7 Mins Bike
176lbs

 

[El Freako]

You really should leave flys until after your pressing movements so you've got the energy needed for the real mass builders, other than that its a good log you've got going. Maybe change the name to "Not so weak log".

 

[Hypocrisy86]

Awesome job man, and El Freako is right
i used to do DB flyes before end of pressing movements
sucks the life out of ya.
but those are some solid numbers man. tris are going to feel the heat!

 

[frezzy]

El Freako - I'll be sure to switch up the routine, thanks for the advice
Hypocrisy86- thanks man, like I said, I'll definitely give it a try.

 

[frezzy]

6/12 (Shoulders,Traps,Forearms)

Shoulders
Smith Machine Shoulder Press
1x12@95
1x10@135
1x8@135
1x8@115

Dumbbell Front Raise
1x12@15
3x8@25

Behind the Back Cable Lateral Raises
3x8@30
-------------------------------------------------------
Traps
Dumbbell Shrugs
1x15@45
3x10@70

Smith Machine Shrugs (front)
3x12@135

Smith Machine Shrugs (behind)
3x12@135
------------------------------------------------------
Forearms
Behind the Back Wrist Curls
1x20@80
1x15@80
1x12@80

Reverse EZbar Curls
3x10@60

Reverse Wrist Curls
3x15@30
----------------------------------------------------
178lbs

 

[Hypocrisy86]

awesome job on all,
specially the forearm curls
doing reverse curls with straight bb is much more efficient i think tho
but hey if it works for you, when i use EZ for them the bar just swings around .lol.
awesome work on traps too, going for Cutler size i see !!!

 

[frezzy]

6/13 (back,bis)

Back
Lat Pull Downs
1x12@90
1x8@150
2x6@180

Seated Cable Rows
1x10@135
3x8@180

Bent-over Barbell Rows

3x8@135

Weighted Back Extensions
3x10@25
______________________________________________________
Biceps
Standing EzBar Curls
3x8@70

SEATED CAMBERED-BAR HALF-CURLS (half way down)
3x10@55

STANDING TWO-ARM CABLE HALF-CURLS(half way up)
3x8@100

Preacher Curls (single dumbbell)
3x8@20
_____________________________________________________

180lbs

 

[Hypocrisy86]

awesome job bro
weight gain is going good.
that muscle is building pretty damn quick..
bicep curls look strong !

 

[frezzy]

thanks man, I can't wait to get back to 185lbs

 

[frezzy]

6/15 (legs)

Squats
1x12@95
1x10@165
2x8@205

Leg Extensions
3x12@130

Leg Press
3x12@270
____________________________________________
Hams
Seated Leg Curls
3x10@85

Lying Leg Curls
3x10@70
___________________________________________
Calves
Seated Calf Raise
3x15@90

Toe Raise (On leg press machine)
3x15@90
^superset with Standing Calf Raises
__________________________________________
179lbs

 

[Lionheart]

Nice work overall frezzy.Keep it up

 

[frezzy]

Thanks Lionheart!

6/17 (Chest/Tris)

Flat Bench Press (I was going to do standing cable flyes first, as suggested, but too many people were at the station)
1x12@95
1x6@185
2x8@155

Standing Cable Flyes
3x8@70

Standing Low Cable Flyes
3x8@60

Incline Bench Press
1x10@95
1x8@135
1x8@105
____________________________________________

Tris
Tricep Pressdowns
3x8@140(hold at bottom)

Machine Tricep Extensions
2x8@75
1x8@95

Reverse Grip, Single Tricep pushdowns
3x8@50

Dips
2x15
_____________________________________________
Abs
183lbs

 

[El Freako]

That's some good chest work but may I suggest reducing the volume for your triceps a bit, matching your chest set for set doesn't produce great results. You might be overworking them a bit. Just choose your 2 favourite exercises or combine some exercises in a 2x2 superset.

 

[mexiFRO]

Crap, you weigh 183?! Creeping on ah come up real quick on me.

 

[frezzy]

6/18 (Shoulders,Traps,Forearms)

Shoulders
Seated Dumbbell Shoulder Press
1x10@45
1x8@60
1x6@55

Dumbbell Front Raises
3x10@20

Machine Lateral Raises
3x8@75
_______________________________________________
Traps
Dumbbell Shrugs
1x12@45
1x10@80
2X10@85

Barbell Shrugs (Front)
3x12@155

Barbell Shrugs (Behind)
3x12@155
_____________________________________________
Forearms
Behind the back barbell wrist curls
1x15@95
2x12@105

Preacher Reverse Curls
3x8@60

Seated Reverse Wrist Curls
3x10@30
_______________________________________________
Abs
182lbs

 

[Hypocrisy86]

awesome job bro
forearm work is amazing keep it up

 

[frezzy]

awesome job bro
forearm work is amazing keep it up

thanks man, im tryin to get on mcgrath's forearm level

 

[Hypocrisy86]

thanks man, im tryin to get on mcgrath's forearm level

if all else fails, inject some synthol :carduindisguiselol

 

[frezzy]

^ lol.... hmmmmmm

6/19 (back,bis) [back/side was hurting, think I may have screwed somethin up tryin to get the 85lbs off the rack yesterday for shrugs :angrydude:]

Back
Lat Pull Downs
1x12@90
1x8@165
2x6@180

Seated Cable Rows
1x10@135
2x8@195

Reverse Fly Machine
3x10@100

_________________________________
Biceps
Alternating Dumbbell Curls
3x8@35

SEATED CAMBERED-BAR HALF-CURLS (half way down)
3x8@60

STANDING TWO-ARM CABLE HALF-CURLS(half way up)
3x8@110
__________________________________________________ ___

182lbs