Training til it stops hurting: MexiFRO's Log

[mexiFRO]

OH yeah, I have kept my 193-194 weight for about a month now surprisingly. Leg day today so if I don't update today, I'm fucking tired. No more wasting time, serious gains only...and this come from hooking up with a hot chick and she kept feeling my muscles (what little I have). Confidence FTW!!

 

[Bulkboy]

solid pressing man, heaps of armwork too, u dont feel ur doing alittle too much for tricep, such a small muscle and it gets a pretty hard beating during chest too

 

[mexiFRO]

Kicked my own ass today. I was tired after deadlifts.

Legs/calves

Squats
1x15@bar

1x12@135
1x10@225
1x8@245
1x5@275

Deadlifts
1x12@135
1x10@225
1x6@315 (straps)
1x4@335 (straps)

Leg Press (exhausted at this point)
1x12@450
3x10@630

Leg extensions
3x15@180

Lying leg curls
4x15, slow and smooth

Seated/standing cavles, 15 minutes of brisk walking, 193lbs

 

[El Freako]

Deadlifts do kill you... thats probably why they're called deadlifts rather than funlifts.

 

[mexiFRO]

Shoulders/traps just now.

Overhead dumbbell press
2x12@35s
2x10@60
2x8@65

Upright rows, supported reverse flys
1x10@95, 1x10@25s
2x10@105, 2x10@25s

lateral raises
1x12@20
1x10@25
1x8@30
1x10@25

Front raises
3x8@35s

Dumbbell shrugs
2x15@45s
1x12@65s
1x12@80s
1x10@90s
2x10@115s

Abs and 10 minutes of stair climber...weight: 190

 

[frezzy]

Shrugs at 115? Nice man, clearly steppin' it up!

 

[Bulkboy]

awesome presses and shrugs there buddy, really stepping up the game every time u set foot in the gym

 

[mexiFRO]

Back/biceps this morning:

Wide grip pulldowns
2x15@105

1x10@165
2x8@195

T-bar rows
1x15@90
1x12@135
2x10,8@160

Iso-lat pulldowns
1x12@180
3x8@230

Stiff arm pushdowns
1x15@120
2x12@140
1x10@150

EZ bar curls
1x15@bar (25)
3x8@75, smooth

Hammer curls across the body
1x10/arm@30
1x8/arm@35
1x8/arm@40

Twenty-ones
3 sets @ 50lb barbell

 

[mexiFRO]

I did chest yesterday.

Flat Bench
1x15@bar
1x10@135

1x8@205
1x6@205
1x10@185
1x10@135, negatives

Incline Bench
1x10@135
1x6@185
1x4@185
1x8@135, slow

Flat dumbbell flys
1x10@35s
3x10@40s

Dips (wish I could hang weight)
4x10@bodyweight

Overhead dumbbell extensions
1x12@40
1x10@60
2x10@80

Kickbacks
3x10@30s

 

[mexiFRO]

Arms today.

EZ bar tricep extensions
1x15@100
1x12@140
2x10@160
1x10@180

Reverse grip extensions
1x10@100
3x10@120

Skull crushers
4x10@70

Arms behind the back on bench dips
4x10@bodyweight

Seated alternating dumbbell curls
1x10@30s
1x8@40s
2x8@45s

Preacher curls
1x10@65
1x10@75
2x8@85

Hammer curls (slightly across the body)
1x8@35s
2x8@40s

21s w/ back against the wall
3 sets @ 40lbs

Various forearm curls...

Weight: 195

 

[Hypocrisy86]

Awesome work man
keep up the killing of the weights
!!

 

[frezzy]

Solid numbers man, arms must be huge!

 

[mexiFRO]

Solid numbers man, arms must be huge!

They aren't

 

[Bulkboy]

hey dont u think ure doing alittle too much for arms? i mean hitting them both after chest and back+ a whole arm day. from personal experience i would try doing less for them and ull probably see some growth anyways, 180 for tricep extensions is freakish man? are u doing those seated?

 

[El Freako]

Awesome volume mate!!!

 

[mexiFRO]

hey dont u think ure doing alittle too much for arms? i mean hitting them both after chest and back+ a whole arm day. from personal experience i would try doing less for them and ull probably see some growth anyways, 180 for tricep extensions is freakish man? are u doing those seated?

I'm actually going to stop training them after a chest/back day and just leave them to a whole day for themselves. 180 were for cable pushdowns, sorry, not extensions. I'll correct that.

 

[mexiFRO]

I guess we can't edit?

Yesterday was legs

Squats
2x12@135
3x8@225

Front Squats
4x10@135

Deadlifts
1x12@135
3x10@225

Walking dumbbell lunges
4 sets x 12 steps @ 45s

 

[Bulkboy]

solid squatting man, and nice high rep deadlifts, must have burned those erectors to hell huh

 

[frezzy]

nice deadlift numbers man

 

[Hypocrisy86]

nice deadies for sure man
DB lunges to finish off those quads is a killa
!!