Training til it stops hurting: MexiFRO's Log

[Big_Guns_Lance]

Great workouts going on here. Nice flat benches as well

 

[mexiFRO]

I did arms yesterday and I'll try to remember my workout.

Overhead dumbbell extensions (1 dumbbell, 2 hands)
1x12@55
1x10@75
1x10@85
2x10@95

Cable pushdowns
1x10@130
1x10@150
2x10@180

Reverse grip cable pushdowns
1x10@120
3x10@130

Kickbacks
3x10@30s

Alternating curls
1x12@25s
1x10@35s
2x8@45s

Twenty-ones
3 sets @ 50

Concentration curls
3x10@30s

Hammer curls
1x10@30s
2x8@35s

15 minutes brisk walking.

Weight: 195...im assuming the scale was off

 

[Big_Guns_Lance]

Nice workout man

I bet those 21's really burnt ya biceps out!

 

[mexiFRO]

I just got done with my workout and I'm fucking annoyed. These little clicks of 5-7 high school kids are annoying. "Hey lets workout our biceps and flex after every set and be on the group leader's nuts because he lifts the most using horrible form and lets all take up space so no one can move around us and don't forget to look in the mirror the entire workout." I just look at them, nod my head and laugh.

Shoulders and traps

Smith machine overhead presses
2x10@95
1x10@135
2x6@155
1x8@135

Front delt raises
3x10@30s (because these kids hogged all the 25-45 weights)

Seated reverse flys
3x10@30s, 3x10@15s

Seated side raises
3x20@15s

Barbell shrugs (pause at the top)
2x15@135
1x12@225
2x10@315

Dumbbell shrugs
2x10@75
2x10@115

15 minutes of brisk walking.

Weight: 195...this loss in weight ain't fucking funny

 

[Big_Guns_Lance]

Nice workout there mate. Heavy shrugs going on there

 

[Hypocrisy86]

Super job there man, back work is a killah.
seated rev flyes = FTW.
you gonna get Cutler shoulders!!

 

[mexiFRO]

Just did legs.

Squats (went fairly deep on these)
1x15@bar
1x10@135
1x10@225
1x7@275
1x10@225
1x10@135

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

Walking lunges
3 sets of 12 steps @ 100lbs, 50lb per side

Lying leg curls, twenty-one fashion
3 sets at whatever weight "6" is.

 

[Rageking]

awesome work man, deads and squats in one session is brutal! great lunges too

-and im guessing '6' is 60

 

[Big_Guns_Lance]

Great workout mate. yeh like rageking said, squats and deads in one session

 

[mexiFRO]

awesome work man, deads and squats in one session is brutal! great lunges too

-and im guessing '6' is 60

Your guess is as good as mine

 

[mexiFRO]

Just wrapped up back and I felt like shit.

Wide-grip pulldowns
2x12@120
1x10@180
2x8@195

Barbell rows (forgot my belt so I couldn't do as much as I wanted to)
1x15@135
2x10@185
1x15@135

Iso-lat pulldowns
1x10@180
1x10@230
1x8@250

Straight-arm pushdowns
1x12@120
1x10@140
2x10@150

Dumbbell rows
2x10@75

No cardio or abs...told you I felt like shit and lacked energy

Weight: 195

 

[Big_Guns_Lance]

Good workout man, nice pulldowns. whenever i feel like shit, i don't go to the gym, even if i'm there, i just walk out the door and prepare for the next workout and try not to let it happen again.

 

[mexiFRO]

Chest just now.

Flat bench
2x10@135
1x10@185
1x7@205
1x4@225, spotted on last 2...all of a sudden lost energy

Incline bench
1x10@135
1x8@185
2x10@135

Incline flys
1x10@30s
3x10@40s

Decline bench
4x12@135

20 minutes of brisk walking.

Weight: 197

 

[Rageking]

decent back session for feeling like shit.

solid work on the chest too

 

[Braaq]

Nice chest session bro, just a bit of advice from personal experience. Don't waste time with fly's as an actual exercise. Do three presses, and get your heavy sets in with those. I personally pick three presses and do two heavy sets per exercise. Nothing more, and I have never attained such a level of thickness and strength gains as I have with this type of split. If you want to do fly's to help stretch your chest that is fine, but I would leave it there. Keep up the great work bro.

As for feeling like you died on your bench, I had the same problem with that and squats for a while. To fix it I started taking 2g at least of Taurine a day. Preferably an hour or two before my workout. Taurine helps with inhibitory neurotransmission, long-term potentiation in the striatum/hippocampus, membrane stabilization, feedback inhibition of neutrophil/macrophage respiratory bursts, adipose tissue regulation, calcium homeostasis and recovery from osmotic shock. It also acts as an antioxidant. Most of these phenomenons are why Taurine helps alleviate muscle fatigue in strenuous workouts and raises exercise capacity.
I know probably a little too in depth, but oh well give it a try and it is cheap.

 

[El Freako]

I'm backing Braaq on the dumping of the flies, I do them every now and again to give me some variety but rarely ever more than 2 sets and only as my last exercise.

 

[mexiFRO]

Alright, thanks Braaq and Freako. I'll dump the flys from now on and stick to presses. I appreciate the help

 

[frezzy]

Still good numbers man! Nice to see the "brisk" walk is back

 

[Big_Guns_Lance]

Nice workout man. heavy benching there bro

 

[mexiFRO]

Arms

EZ bar tricep extensions
2x12@100
1x10@120
1x10@140
1x10@160
1x10@180
1x8@190 (just to see how many I could do at that weight)

Reverse grip extensions
1x12@120
1x10@130
1x10@140
1x10@150

Skull crushers
1x10@75
1x10@85
1x8@95
1x10@75

Kickbacks
3x10@25s, extra hard squeeze at full extension

EZ bar curls
1x12@35
1x10@45
1x10@75
1x10@85
1x8@95

Seated incline dumbbell curls
4x10@30lbs/arm

Concentration curls
1x10@30
2x10@35

Hammer curls (slower than normal and simultaneously)
3x10@35s


Abs followed by cardio. Brisk walk, inclined for 12 minutes, for 20 minutes total.

Weight: 196.6