Steves new log

[Hypocrisy86]

WU cardio and chest
had limited time...

WU cardio 5mins or so
35calories, Stretch etc

Chest

Chest press 5 sets of 12
WU set 75lbs,
Working sets
105,135,155,155 (Sadly taking a week off did its toll
i only got 10reps with each 155set, could be my almost non existent eating or just too much free time, both?)

Pec deck 5 sets of 10
WU set 30,
Working sets
60, 60,60,60

Cable Xs
WU set 20lbs 12 reps
working sets 4sets of 12 with
50lbs

 

[Glex]

I've been looking at your log trying to figure out exactly what WU cardio is. It looks like low weight high reps as a kind of warmup cardio before each exercise?

Don't worry about the bench, a week off definitely messes you up. Luckily a week isn't so long that you can't recover from it in another week

 

[Paulie]

WU = Warm Up

The cardio part he probably rode the bike for a little bit before training

Sessions are looking good. Dont worry to much about your bench, it will get back up there. Your muscles just have to remember how strong they are. Keep at it!

 

[CJU]

nice job w/ the chest workout(its the only one i read). those chest presses are not bad at all so dont sweat it. and judging from your sig, it looks like you have a nice thick chest.

 

[Hypocrisy86]

thanks guys
i stopped going to work over a weeek ago
and its been bout 9days since ive been to the gym
i went today
did arms...

WU cardio 5mins

Biceps-

Standing EZ curls (used a 35lb barbell thing, the smaller one is too narrow)
WU set with a 20lb EZ curl bar 10reps
working sets
55lbs x10, 60lbs,x10, 65lbs x10, 70lbs, x10

Facing away cable curls straight bar
WU 30lbs 10 reps
working sets
70lbs with 4 sets of 10

DB concentration curls
WU with 15lbs 10 reps per arm
Working sets
30lbs 4 sets of 10 per arm

then flexing biceps, in diff positions to help out the form

I added some back into this
behind neck lat pull downs close to neck
2 sets of 5
behind neck upper motion
2 sets of 5
infront lat half pull downs
2 sets of 6

triceps

i used to the lat pull down for tris
you know when you sit down on the machine
you have those two pads to keep your knees down
i got up behind that
facing away, but was almost touching the stack
used the lat pull down bar (long bar)
Did wide grip tri push downs
WU with 30lbs 12 reps
Working sets 60lbs with 4 sets of 12
it felt WAY more than 60 :S

that was it

thanks for the comments CJU Paulie Glex
i will try my best

 

[FOOTBALL FAN]

big session bud looking good

 

[Hypocrisy86]

Back abs

Cardio WU 5mins

Back-

Low pulley straight bar underhand grip
WU with 75lbs 15 reps
working sets
4 sets of 15 with 135lbs
2 sets with straight bar then v bar

Behind neck lat pulldowns
WU 40lbs 12 reps
Working sets 4 sets of 12 with 80lbs
2 sets half motion
2 sets full

one handed DB wide rows
Wu 30lbs 10 reps
working sets
4 sets of 10 per arm 50.

abs-

Standing ab rope crunch
WU 50lbs
Working sets 100 4 sets of 10

Kneeling ab rope crunch arnold style
WU 100lbs 12 reps
working sets 200lbs with 4 sets of 12

Then opened a can of tuna light and ate bout 2servings.

 

[Natureboypkr]

keep working
keep growing

 

[Hypocrisy86]

keep working
keep growing

I will man,

 

[CJU]

not a bad back workout, the low pulleys looked very good, but about your post workout meal...you only had protien? what about carbs?

 

[Hypocrisy86]

not a bad back workout, the low pulleys looked very good, but about your post workout meal...you only had protien? what about carbs?

After i worked out
went to the locker room
had my can opener in my bag
opened a can of tuna light
ate, threw can away.

went home had a bagel, some whole milk, bread
not alot, decent mount of carbs.

 

[Hypocrisy86]

Today
chest legs

Chest,

Smith machine flat press
WU 50lbs 12 reps
working sets
100lb 12 reps, 125lbs 12 reps, 140lbs 8 reps, 150lbs 8 reps (last set was wideee grip half reps)

DB flyes

WU 10lbs 10 reps
working sets
20lbs with 4 sets of 10

then i added some EZ curl wrist reverse and plain curls
20lbs in between each set for the Flyes

Pec deck
WU 20lbs 12 reps
and 12 reps for 30,40,50,60

Legs

Leg extensions with standing one legged leg curl
Leg ext, WU 50lbs 10 reps
working sets 100,110,120,130 all 10 reps locked
then in between each leg ext set
4 sets of standing leg curls one legged
30lbs,60lbs, 80lbs, 90lbs 10 reps each

Leg press
WU 90lbs 12 reps
working sets 4 sets of 12 with
180,230,280,330 WU set was wide outtoed grip
working sets varied, one out toe, close, one far out,
last set was toes inwards

thats it

oh i did a 6min cardio wu too

 

[Hypocrisy86]

today was suppose to be biceps and tris
but i only did 3 of the 4 bicep exercises i do..
didnt do tris at all

Biceps-
standing ez curl bar curls
WU 20lbs 10 reps
working sets
4 sets of 10 with, 60,65,70,75

Cable bar curls
facing away half reps (but flexed)
WU 40lbs 12 reps
Working sets
4 sets of 12 with 70lbs each set

Standing close grip ez curl bar curls (huge old ez bar, weighs like 35lbs, i added 2,10lbs, and 2, 5lbs)

Working sets 4 sets of 12 with 65lbs

 

[Hypocrisy86]

Didn't finish todays workout either gonna get some 12hours of sleep and continue tomorrow

Today i did
abs,triceps and one back exercise

Triceps-
Lat pull down machine standing up behind the two knee cushions
facing away from stack, wide grip
WU 30lbs
Working sets
4 sets ,70lbs with 12 reps, 70 with 10, 70 with 8, 70 with 6

bent and kneeling tri pushes
WU 60lbs 12 reps
Working sets
120lbs 12, 10, 8,6

Abs-
Standing up rope crunch
WU 50lbs 12 reps
Working sets
4 sets of 10 with 150lbs

kneeling ab ropes
WU 100lbs 12 reps
Working sets 4 sets of 12 with 200lbs

back-
behind neck lat pulldown
WU 40lbs 12 reps
working sets 4 sets of 12 with 90

 

[Hypocrisy86]

going ot the gym tomorrow
umm

gonna to Back,chest, shoulders and abs

 

[Hypocrisy86]

today
back, chest, biceps... instead

Biceps-
DB curls alt
15lbs 12 reps, 20lbs 12 reps
25lbs 12
reps, 30lbs 12reps
35lbs 12 reps

Preacher curls
20lbs 10 reps, 30lbs 10 reps
45lbs 10 reps, 50lbs 10 reps
i think i did another set of 30?
forgot

Back-
cable rows
4 sets of 12 each
75lbs, with 12 reps WU
and then 4 sets of 12 with 155lbs

back extension machine
WU,45lbs 10 reps
Working sets 4 sets of 10
105,120,135,150

Chest-
Bench smith press
50lbs WU 12 reps
100lbs 12 reps
125lbs 12 reps
145lbs 8 reps
155lbs 6 reps

DB flyes-
10lbs 10reps
working sets
4 sets of 10 with 20lbs deep passed the shoulders and back

before all this i did cardio from level 1 to 5
burned 40 some odd calories

 

[Hypocrisy86]

Cardio,shoulders

Cardio 10mins 75% intensity
shoulders-

45min of instinct shoulder training

Oh plus i did leg extension and one legged standing ham curls

Leg extensions- 2 sets with one leg, and 2 sets with both legs
1 sets of 8 with 25lbs per leg, then 1 sets of 8 with 50lbs per leg
then with both legs
1 set of 8 with 100, and then 1 set of 8 with 150,
these reps were all controlled, and worked.

one legged ham curls standing-
4 sets of 8
20, 40,60,80.

 

[Natureboypkr]

nice quick session

 

[Hypocrisy86]

Took some pics
hard to take cus of the webcam ...
best i could do!!!

 

[Hypocrisy86]

today,

Legs, cardio,

Cardio-
WU 7+ mins
medium intensity

Legs-
Leg extensions for WU
25lbs for each leg 8 reps

then hack squats
4 sets of 10
WU 90, then 140,160,180,200,
each set i used a different foot position

Leg presses
Wu one legged 90lbs each leg 12 reps
then 4 sets of 12, 180,230,280,330
different foot positions

Leg extensions
25lbs WU one legged 10 reps
then 4 sets of 10 with 50lbs one legged
and then drop set 25lbs 15 reps

SS with one legged standing hamstring curl
4 sets of 4, 100lbs,105lbs, 110lbs, 115lbs

then went up stairs to mens locker room
opened a can of tuna GOBBLEd it up
Went out, came home ate some grain cereal,
with skim milk, then took 2 Plant sterol caps

next time im gonna try to do a little more cardio
slowly go up in time and resistence