Rather weak log...

[Hypocrisy86]

awesome work man, good numbers with those lat pulldowns
seated cable rows are getting mighty heavy too bro
that bicep work, with half up/down must work well
i can't believe you weigh 8lbs more than me

 

[frezzy]

Thanks Hypo

I decided to just step it up on the cable rows and ended up doin fine with them...so i was pretty excited. Not sure about the bicep routine, I'm gunna have to give it some time to see how its working out for me. I do kinda like it though since you can hit the bi's with heavier weights. As far as my weight, i dunno, you're probably leaner..

 

[Hypocrisy86]

well dont worry at all man
im trying to gain weight and its hard to do.
and its hard to lose weight :S
and bout the bicep work, have you tried the 21 thing?

 

[frezzy]

I've done it before but I dunno, I think I like what I've been trying a bit more. Feels like I can hit bi's with a lot more weight, though I get more rest time..

here is where the workout came from http://www.flexonline.com/training/132

 

[frezzy]

This update is for Hypo, since he's the only one that seems to be checking my logs recently While I'm mentioning it, I might as well tell you I was in your humid little town of S.A. a few weekends ago. My word, do I miss Cracker Barrel Don't exactly have any of those around here in CA so..oh and I tried Rudy's. It isn't that good, or is it just me?

6/21 (legs)
Squats
1x10@95
1x10@135
1x8@205
1x8@185
Leg Extensions
3x12@125
Single Leg legpress
3x10@90

Leg Curls
3x12@110
Lying Leg Curls
3x10@85

Seated Calf Raises
3x15@80
Seated Calf Extensions
3x15@85
___________________________________________-
Abs
182lbs

 

[Hypocrisy86]

lol Yea Rudys isn't all that, plus i don't ever remember going to Cracker barrel, might've when i was a weee lad.
a good place here is Chesters hamburgers, they have beer galore
over 300different types in stock at every location.
and the beef patties are 1/3lb.

also thanks for that link, interesting enough, i see my cable curls in there, i do one arm cable curls like db concentration curls
but trying it with hand outwards is weird..
going to look into putting some of that in my routine/sessions

solid work on those legs man, doing leg extension after squats sucks, if it works well for you,..well lucky that.
keep those hams tight when doing reps it works well
awesome volume btw. keep up the poundin' bro!

 

[frezzy]

^ Sweet, I'll have to give that place a try next time I'm down there. Cool deal on trying those workouts, they're pretty different, for me at least. Like I said though, I like them so far.

Definitely tryin to hit legs harder than I usually do. I contemplated starting off with leg extensions but I figured that I should hit the squat rack first because I didn't have anyone to spot me. Might as well have put up the heavy weights (heavy for me at least) while I had it in me

 

[mexiFRO]

Brian has pretty big forearms for his size. Damn near the size of his arms. Numbers are good, now it seems like I have to get bigger...

 

[El Freako]

Good leg volume mate!

Some people rate pre-exhausting the quads with leg extensions but as far as I'm concerned, the best leg builder is heavy squats so you might as well do them fresh so you cna go as heavy as you can!

 

[frezzy]

^thanks guys

6/23 (chest/light tris)
Chest
Flat Bench Press
1x12@95
1x8@155
1x6@185
1x8@155

Standing Cable Flyes
3x8@60

Incline Dumbbell Press
1x8@50
[email protected]

Lower Cable Flyes
3x8@50
__________________________________________
Tris
(went light because I want to start dedicating a separate day to arms)
Tricep Extension Machine
3x8@65

Rope Tricep Extension
3x8@70
_____________________________________________-
Abs
183

 

[frezzy]

6/24 (Back/Light Bis)
Again, trying to hit biceps light because I want to do a single day for arms..

Back
Lat PullDowns
1x12@135
1x8@165
1x6@180
1x8@165

Seated Cable Rows
1x10@135
1x8@165
2x8@210

Iso-Lateral Rows (Single Arm)
1x10@70
1x8@90
2x8@135

Straight Arm Pulldown
3x10@100

Back Extensions
3x15@25
________________________________________
Bicep (light)
Straight bar cable curls
3x8@80

Incline Dumbbell Curls
3x6@30
______________________________________________
182lbs

 

[El Freako]

Good all-round session mate. Ever considered doing pullups rather than pulldowns?

 

[frezzy]

thanks man... I was going to do pullups today but a couple was on it so I figured just do straight arm pull downs for lats instead. definitely gunna try to squeeze them in next week!

 

[frezzy]

6/25 (Shoulders/Traps)

Shoulders
Seated Dumbbell Shoulder Press
1x10@30
3x8@60

Machine Lateral Raises
3x8@95

Dumbbell Front Raises
3x8@30
_____________________________________
Traps
Dumbbell Shrugs
1x10@50
1x10@85
2x10@90

Barbell Shrugs (Front)
3x10@185

Barbell Shrugs (Behind the Back)
3x10@145
_________________________________________
Abs
182lbs

 

[El Freako]

You mean business with those traps don't you.

 

[frezzy]

You mean business with those traps don't you.

haha I try...

 

[Hypocrisy86]

Awesome job man
traps are gonna be bulging out, gonna have a hard
time moving your head side to side soon haah
keep it up brodaaa

 

[frezzy]

^ haha thanks man
better start workin on my peripheral vision ...that'll be the day

 

[mexiFRO]

Good sessions, bud. Don't forget your posterior deltoids.

 

[frezzy]

6/27 (Bis,Tris,Forearms)
THE LONG AWAITED DAY. finally got to nail the arms!
Biceps
Incline Dumbbell Curls
1x10@20
1x8@35
1x5@40
1x6@35

Preacher EZ-Bar Half Curls (Halfway down)
3x8@60

Standing Two-Arm Cable Half Curls (Halfway Up)
3x8@110

Dumbbell Hammer Curls (across body)
3x8@30
______________________________________________
Triceps
Tricep Press Downs
1x10@110
1x8@160
2x8@170

Close Grip Bench Press
1x8@95
1x8@115
1x8@135 (wrists started hurting)
1x8@115

Reverse Grip, Single Tricep Press Downs
3x8@60
_________________________________________
Forearms
Behind the back barbell Wrist Curls
1x15@95
1x12@115
1x8@115

Preacher Reverse Barbell Curls
1x8@50
1x8@55
1x8@50

Seated Reverse Barbell Wrist Curls
3x8@40
______________________________________
Abs
184lbs

Didn't hit the arms TOO TOO hard due to the fact that I did hit them lightly on Monday and Tuesday. However, next week, no arms at all on chest and back days.

I'm also considering havoc..