Training til it stops hurting: MexiFRO's Log

[mexiFRO]

Thanks guys. I'm actually sore for once on my traps and slightly sore on my shoulders. Back workout to follow in an hour or so.

 

[mexiFRO]

Just wrapped up back.

Wide grip pulldowns
1x15@105
1x12@150
1x10@195
2x8@210, w/straps

Ab supported t-bar rows
1x10@90
1x10@115
1x10@135

Low cable rows, close grip
1x12@165
1x10@195
1x8@225
1x10@180

Iso lat pulldowns
1x10@180
2x10@230

Dumbbell rows
3x8-10@80s

15 minutes brisk walk

197lbs

 

[mexiFRO]

Shit, I thought I had clicked Post Quick Reply when I did my chest log but I guess not. Did this yesterday.

Chest
Flat bench
2x10@135
1x10@185
1x8@205
1x4@215

Incline bench
1x10@135
1x7@185
1x5@185
1x10@135, speed reps

Incline dumbbell press
1x10@60s
2x8@70s
1x10@60s

Low cable flys, dropsets
4x10@40/side, 4x10@30/side

15 minutes of brisk incline walking, ab workout.

Weight: 196

 

[Hypocrisy86]

congrats bro. BB bench with speed reps should give
a good pump. and impressive work on the Incline presses
with the 2 sets of 8 in between the 60s
keep it up bro!

 

[mexiFRO]

Thanks Steve. Gotta get up to your strength though. What do you weigh now?

 

[El Freako]

Great work getting out those DB inclines after the BB inclines dude. It must have been killer. Good session!

 

[mexiFRO]

Arms this morning

Triceps
Skull Crushers, close grip presses
1x12@55, 1x10@55
1x10@75, 1x10@75
2x10@85, 2x10@85

Straight bar tricep pushdowns
1x12@110
1x12@140
1x10@160
1x10@170

Reverse grip pushdowns/extensions
1x10@120
2x10@130

Kickbacks
1x10@25
2x10@30

Preacher machine curls
1x12@45
1x10@70
1x10@80
1x8@90

Incline Seated dumbbell curls
4x8@30lbs

Concentration curls
3x10@30

Across the chest hammer curls
1x8@30
2x8@40

15 minutes of brisk walking.

Weight: 197

 

[El Freako]

Massive arm volume there!

 

[ironheart]

nice arm session m8. lots of volume and good weights. good job

 

[mexiFRO]

Yeah lots of volume but hell it feels good.

Legs

Squats
2x10@135
1x8@225
1x6@275
1x8@225
1x10@135

Deadlifts
1x10@135
1x10@225
1x8@315
1x10@225
1x10@225

Barbell lunges
3x12@135

Leg extensions, seated leg curls
1x10@180, 1x10@180
1x10@240, 1x10@210
1x10@180, 1x10@210-1x10@105

Seated calf raises and smith machine calf raises

15 minutes of brisk walking and then I practiced with our softball team afterwards...I'm beat.

 

[Hypocrisy86]

around 172..
im trying to eat more now
plus weight gainer...

 

[mexiFRO]

Just got back from my back workout.

Reverse grip pulldowns
2x12@105
1x10@165
2x10@195

Bent over barbell rows (underhand grip)
1x12@135
1x10@185
2x8@205

Cable rows, 5 second reps
3x10@180

Straight arm pushdowns
1x10@120
3x10@140

Ab supported t-bar rows, underhand grip
3x10@90, exhausted by now

Abs: crunches w/ leg lift supersets then side bends for the obliques.

Weight: 197

 

[Rageking]

the FRO at it again, nice workouts buddy

 

[ironheart]

good session bro. nice weight on those bent over rows. keep up the good work!

 

[mexiFRO]

Thanks guys. I was surprised that I did so much on the barbell rows. I guess if you think big/strong eventually you'll get there

 

[frezzy]

197lbs?

my word, I remember when you were 73lbs! Big jump there!

 

[mexiFRO]

73lbs? LOL.

I forgot to update chest yesterday.

2x10@135
1x8@185
1x6@215
1x6@225 (last one was assisted, number 5 not so much)

Incline press(speed reps)
3x10@135
1x8@185, normal reps

Incline dumbbell press
1x10@65s
1x10@80s
1x10@65s

Flat flys
3x10@35s

Dips
3 sets @ BW

15 minutes of brisk walking for cardio.

Weight: 196

 

[Rageking]

nice, im guessing first was flat bench so good work on that

 

[mexiFRO]

Haha yeah flat bench was first. Don't know how I forgot to put that.

 

[Hypocrisy86]

Amazing work broskie, weight gain is going nice
chest
bench press is looking heavy
keep it up bro!