Training til it stops hurting: MexiFRO's Log

[tkD]

great session buddy, heavy weights for triceps, good work bro

 

[Rageking]

not bad, try adding a bigger tricep movement in there next time like CG bench though

 

[Big_Guns_Lance]

Nice workout bro. Heavy workload on your tri's there!

 

[mexiFRO]

Shoulders/traps

Seated dumbbell presses
2x12@35
1x10@55
2x10@65

Reverse cable flys, complete extension/contraction
1x10@20/side
1x10@30/side
2x10@20/side

Seated lateral raises, dropset format
3x10@20, 3x10@15, 3x10@10

Upright rows (by this time the raises killed me)
1x10@65
1x10@85
1x10@105

Barbell shrugs
1x20@105
1x15@135
1x15@225
1x10@315
1x8@365

Dumbbell shrugs
1x15@75
1x12@95
2x10@115

Leg lifts, decline situps and 10 minutes of walking on account that I have a softball game tonight.

 

[Rageking]

nice pressing and shrugs, those dropsets are brutal

 

[mexiFRO]

nice pressing and shrugs, those dropsets are brutal

Tell me about it, I felt like a pussy when I was lifting those 10s. I was a little ashamed but I had reason to struggle.

 

[frezzy]

Solid upright rows man... we need to lift together

 

[mexiFRO]

Solid upright rows man... we need to lift together

You need to wake up early on certain days because I can't go late.

 

[mexiFRO]

Legs

Squats (narrower stance)
1x12@bar
1x10@135
1x10@225
1x6@275

Leg Press
1x15@450
1x10@630
1x8@810 (slight spotting with my arms)

Front Squats
1x10@135
2x10@155

Lying leg curls (21 style)
3x21@70

Calves, abs and 10 minutes of cardio.

 

[Rageking]

nice squatting, and some heavy leg pressing after words too
front squats where its at too :methman:
ive never done leg curls 21 style, im guessing that is pretty brutal!

Tell me about it, I felt like a pussy when I was lifting those 10s. I was a little ashamed but I had reason to struggle.

yea for some lifts ill be doing such lightweight you look weird if no one saw you do a drop :carduindisguise
bench press drop sets are killers, and ill do it with the bar and be struggling

 

[Big_Guns_Lance]

Great workout man, heavy squats there and those leg presses were nice!

 

[mexiFRO]

Well I forgot to update my log yesterday since I decided to workout my back.

Reverse grip pulldowns
2x12@120
1x12@165
1x10@180
2x9@195

Corner barbell rows (all weights + whatever the bar ends up weighing after the angle)
1x15@90
1x12@135
1x9@170
1x12@135

Cable rows
1x12@180
2x10@210

Dumbbell Rows
1x10@70
2x8@80

20 minutes of brisk uphill walking.

Weight: 199

 

[Big_Guns_Lance]

Nice session there mate, heavy pulldowns and those dumbbell rows are heavy as well! Nice job buddy

 

[mexiFRO]

just did my chest

Incline barbell press
2x10@135
3x8@185

Incline dumbbell press
1x10@65
1x10@75
2x8@80

Flat Dumbbell press
1x10@70
2x8@80

Dips
3x10@bodyweight

Incline flys, just to finish off the workout
3x10@30

15 minutes of brisk walking

Weight: 197

 

[tkD]

session looking good bro, nice inclines and my fav's - dips, keep it up

 

[Big_Guns_Lance]

Nice workout there bro, heavy incline presses

 

[mexiFRO]

Triceps/Biceps

Straight bar cable extensions
2x12@100
1x12@130
1x12@160
2x10@170

Overhead single dumbbell extensions
3x10@80

Reverse grip EZ bar extensions
1x10@130
1x10@140
1x10@150

Close grip presses
3x10@135

Seated alternating dumbbell curls
1x15@15s
1x10@35s
1x10@40s
1x8@45s

EZ barbell curls
1x10@75
2x10@85

Reverse grip curls
1x12@45
2x10@65

Twenty-ones
3x21@40, very slow

10 minutes of cardio since I have to be at work soon.

Weight: 199.6

 

[El Freako]

Nice and heavy extensions and curls mate!

 

[mexiFRO]

Took 2 days off because I just didn't feel like going (too much shit going on with my personal life). I went this morning.

Squats
1x15@45 WU
1x12@135

1x10@225
1x7@295 PB
1x5@295

Leg Press
1x12@540
1x10@630
1x8@720

Leg extensions
1x20@150
1x20@135
1x20@120

Lying leg curls
3x20@50lbs

Standing calf machine
2x15@150
3x15@300, 20 floor calf raises after every set

Seated calf machine
1x20@90
3x15@115

10 minutes of not-so-brisk walking

Weight: 199lbs

 

[Big_Guns_Lance]

Nice workout mate, heavy leg presses there