Training til it stops hurting: MexiFRO's Log

[mexiFRO]

This is Thursday's workout.

Shoulders/traps

Overhead Dumbbell Presses
2x12@30s
1x10@60s
2x10@65s

Front raises
1x10@30s
1x10@35s
2x8@40s

Lateral dumbbell raises
4x10@20s, fairly slow

Upright rows, bent over reverse flys
1x12@65, 1x10@25s
1x12@85, 1x10@25s
2x10@95

Barbell shrugs
1x15@135
1x12@225
2x10@295
1x12@225

Dumbbell Shrugs
1x15@60s
1x12@90s
2x10@105s

Weight: 194

 

[mexiFRO]

Yesterday's back workout.

Wide-grip pulldowns
2x10@105

1x12@165
3x10@195

Bent over barbell rows
1x12@135
1x10@185
2x8@195

Cable rows (really focused on my back so I went a bit slower)
1x12@165
3x10@195

Straight arm pushdowns
1x12@110
3x10@140, slower than normal

Dumbbell rows
1x10@70
2x10@90

15 minutes of brisk walking.

 

[Hypocrisy86]

Hey Mexi, good work man. that focusing on back with cable rows
should pay off,. also superb job on the BB rows man

15mins of brisk walking? sounds relaxing.

 

[frezzy]

Solid bent-over and barbell rows..

I shall also try a brisk walk sometime in the near future

 

[mexiFRO]

Chest just now.

Flat bench
2x10@135
1x12@185
1x8@205
1x6@205
1x10@135, "speed reps"

Incline press
1x10@155
1x8@175
1x5@195
1x10@135, "speed reps"

Incline dumbbells
1x10@50s
1x10@60s
1x8@70s
1x10@50s

Dips
2x10@bodyweight

Low cable flys
4x12@30

Abs and 15 minutes of brisk incline walk

 

[frezzy]

Nice incline press at 195 man.
You sure kept that strength up on bench to get that many reps in..solid work!

again, that "brisk" walk has intrigued me..

 

[Hypocrisy86]

Great job bro. cardio after that is awesome
and congrats on the speed reps and the 195 incline!

 

[mexiFRO]

I forgot to add that I weighed in at 198.8 today. I'm hoping the scale isn't off but it more than likely is.

 

[mexiFRO]

Biceps/triceps today

Tricep cable extensions
2x12@100
1x12@140
1x12@160
2x10@170

Reverse grip extensions
1x10@100
3x10@130

Single dumbbell overhead extensions
1x12@60
1x10@70
2x9@80

Kickbacks
1x12@25s
2x10@30s

Preacher curls
1x15@bar
1x12@55
1x10@75
2x8@85

Incline Dumbbell curls
2x10@30s
2x8@35s

Concentration curls
3x10@30

Hi-Cable curls
1x12@30
1x10@40
2x10@50


15 minutes of brisk walking: 198lbs

 

[Hypocrisy86]

Awesome work bro
scale could be off..
DB kickbacks look heavy,while your doing
those twist your arm like your doing alt db curls,
gets the horseshoe effect

awesome workout man, brisk walking must be relaxing
after all of that intense session!

 

[frezzy]

198lbs??
HUGE!

good advice from Hypo, I'm gunna have to give that a try

 

[mexiFRO]

No not huge. I wish it was all good weight but if it was it would more than likely mean I'm taking something...and it isn't Havoc

 

[mexiFRO]

Just came home from legs.

Leg press
1x15@180
1x10@450
1x10@630
1x8@720
1x5@810

Deadlifts
1x12@135
1x10@225
1x8@315, w/straps
1x4@365, w/straps

Jumping lunges w/ a friend who is a personal trainer.
3 sets of 12

Leg extensions
1x12@180
2x15@135, slow w/ a hard squeeze at the end

Calves and then I went home. I'm pooped.

 

[El Freako]

Great numbers on the legs mate! The arms session however seems a little excessive in volume.

 

[mexiFRO]

Too excessive? Hmm, my arms can actually take a lot of volume (the rest of my body parts can't take as much in relation to arms). Take it down an exercise?

 

[El Freako]

Different things work for different people but I really don't think your arms need more volume than your legs. Its simple maths.

 

[Hypocrisy86]

Awesome work man, DEADS are heavy !!!
and your telling me im lifting more than you? WAT?!
leg presses are going nicely too man,
you'll hit that 1,000lb very soon!!!!!!

 

[mexiFRO]

Shoulders/traps earlier today

Overhead barbell press (seated)
2x12@95
2x8@135
1x6@135

Front raises
3x8@35s

Upright rows
1x12@65
1x10@95
2x8@115

Lateral raises, 3 weights
3x10@25, 3x10@15, 3x10@10

Dumbbell shrugs (with a hold/squeeze at the top, I don't normally do that)
1x15@40s
1x15@65s
2x10@105s

Barbell shrugs
1x15@135
1x10@225
2x10@295

Abs for a few exercies

197lbs

 

[El Freako]

Nice pressing weight mate, those lateral raises would have been a great finisher too.

 

[Big_Guns_Lance]

Good pressing man and those dumbbell shrugs look great esp doing a squeeze at the top!