Training til it stops hurting: MexiFRO's Log

[El Freako]

Good to see you're back into it mate!

 

[Hypocrisy86]

congrats man!, seems like your strength is increasing while weight is steadily looking good at the same time, good job bro!

 

[mexiFRO]

Well I got back into it on Wednesday but I haven't updated my log. Here are the past 3 days.

Wednesday: Back and biceps
Close-grip pulldowns
2x12@105
1x10@165
2x9@210

Barbell rows, underhand grip
1x12@135
1x10@185
2x8@205 (w/ straps)

Iso-row machine
1x12@180, 90/side
1x10@270, 135/side and one arm at a time
1x8@320, 160/side and one arm at a time
1x12@180

Straight arm pushdowns
3x12@140

Alternating bicep curls
1x10@35s
1x8@40s
1x8@45s

Machine preacher curls, slow on the way down
3x10@45 (yeah its weak but damn it worked it out well)

Reverse grip curls, slow on the way down
3x10@45

25 minutes of brisk walking, weight: 202


Thursday:Chest and triceps
Flat barbell bench
2x10@135
2x10@185
1x6@205

Incline barbell press, speed reps
3x10@135

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

Decline barbell press
3x12@135

EZ bar Tricep pushdown, slow reps
4x12@120lbs

Rope extensions, slow reps
4x10@60lbs

15 minutes of brisk walking (softball game later so not that much cardio), weight: 201


Friday: Legs
Squats
1x15@bar
1x10@135
1x10@225
1x8@265
1x12@135, way deep

Front squats
3x10@135

Leg press
1x10@540
1x10@675
1x8@675

Leg extension
1x20@105
2x15@180

Seated calf w/ standing calf raises @ bodyweight
1x25@90, 1x20
3x20@135, 3x20

Machine standing raises
3x15@305lbs

Weight: 200

 

[Rageking]

nice work man, glad to see ya back in there.
Do Work Son!

 

[Hypocrisy86]

Awesome work bro, keep it up.
Lots of volume there!!

 

[mexiFRO]

I did back yesterday in the morning. Didn't have time to update.

Back
Wide-grip pulldowns
2x15@105
1x12@165
2x10@195

T-bar rows
1x15@90
1x12@135
1x7@180
1x10@135

Lateral Iso-rows
1x15@90/side (two arms)
1x10@135/side (one arm)
1x10@160/side (one arm)

Straight arm pushdowns
1x15@110
3x12@140

Seated alternating bicep curls
1x10@35s
2x8@40s

Barbell curls, slow
3x10@70

Across the chest hammers
3x10@30

20 minutes of brisk walking

Weight: 200

 

[mexiFRO]

Just wrapped up chest.

Flat dumbbell
1x15@40s
1x12@60s
1x10@80s
1x9@90s

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

Incline flys
3x10@35

Dips
3x10@bodyweight

EZ bar pushdowns
1x15@120
1x10@140
2x10@160

Skull crushers
3x10@75

Overhead dumbbell extension
1x10@60
2x10@70

Single arm reverse grip pushdowns
1x12@30
1x10@40
1x10@50

No cardio on account that all the treadmills were taken.

Weight: 199

 

[mexiFRO]

Fuck I forgot to updated my shoulders (thursday) and legs (friday) workouts. I just did back today.

Reverse grip pulldowns
2x12@105
1x10@165
2x10@195
1x9@210 (straps)

T-bar rows
1x15@90
1x12@135
2x9@180

Deadlifts
1x15@135
2x10@225

Iso-row machine
1x10@90/side, both arms
2x10@135/side, one at a time

Seated hammer curls
1x10@30s
2x10@35s

Machine preacher curls
1x10@55
2x10@65

Twenty-ones
3 sets @ 55lbs

10 minutes brisk walking: 201 lbs

 

[Lionheart]

I really havent checked your log for a while and i must say its looking good.Keep it up

 

[Hypocrisy86]

Congrats on the deads, pull downs man!.
keep up the hard work!

 

[mexiFRO]

Thanks guys. I worked out chest/tris yesterday but I can't remember what the weights were. Still weighed 200 though.

 

[mexiFRO]

Alright, I have been lifting but haven't been updating this log .

For a few weeks now I will be eating a lot cleaner, more quantity and taking Cytolean. I'm going to TRY and lean out and get stronger, remember just try. My reps will be about 8 per set.

Monday
Reverse-grip pulldowns (semi-wide)
2x12@105
1x10@180
2x8@210

T-bar rows
1x15@90
1x10@135
2x8@180

Iso-lat pulldowns (slow reps)
1x10@90/side
2x8@135/side

Iso-row pulls
3x10@90/side

EZ barbell curls
1x10@45
1x10@75
2x8@95

Preacher curls (pad turned around so my arms rest at a 90* to the floor)
3x8@ 65

Twenty-ones
3x21@50

Cario for 15 minutes. Weight: 203

 

[Big_Guns_Lance]

Good to see you back and with new goals man.

Heavy revearse-grip pulldowns and nice 21's!

 

[mexiFRO]

Yesterday was chest

Incline barbell bench

2x10@135
1x8@185
1x6@195
1x10@135 (speed reps)

Flat barbell bench
1x10@70
2x8@85

Machine Incline press
1x12@45/side
2x10@70/side

Rope pushdowns
1x15@60
3x8@100

Single arm rope pushdowns
3x10@40

Reverse grip pushdowns
3x10@120

Quick abs, 15 minutes of cardio. Weight: 202

 

[mexiFRO]

Shoulders/biceps/triceps just now. Yes I'm working out my arms a little more than usual because they seem to be lagging.

Military press
2x10@bar
1x10@115
1x10@135
2x6@145

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

Reverse flys on bench
3x10@25, 3x10@15

Lateral raises, slow
3x8@15 (did them slow enough to just barely get 8 reps in)

EZ bar pushdowns
1x12@100
1x12@140
2x10@190

Overhead rope extensions
3x10@100

Reverse grip single extensions
3x8@50

Rope extensions
3x10@70, slowly

Barbell curls
1x15@45
1x10@75
2x8@95 (PB)

Across the chest hammer curls
3x8@40

Hi-cable curls
3x10@50/side

15 minutes of cardio and then abs. Weight: 202

 

[mexiFRO]

Legs this morning.

Squats
1x15@bar
1x12@135
1x10@225
1x7@295 (PB)
1x5@295

Deadlifts
1x15@135
1x10@225
1x8@315
1x5@365 (PB)

Leg extensions superset seated leg curls
1x15@150, 1x15@150
2x12@210, 2x15@150

Standing machine calf raises
1x15@210
1x15@305
1x15@395
2x15@495

Seated calf raises supersetted standing floor raises
2x15@90, 2x20
2x15@115, 2x20
2x15@90, 2x20

Quick abs and 20 minutes of cardio. Weight: 202

 

[El Freako]

I hate log-slackers :angrydude:

Good sessions though... nice PBs you're throwing out.

 

[mexiFRO]

I know I'm lagging but I haven't been in 3 days. I couldn't get up this morning, way too exhausted from the weekend.

 

[Big_Guns_Lance]

Nice session buddy, great squats and heavy deads there. keep it up!

 

[mexiFRO]

Just did chest.

Flat bench
1x12@135
1x10@185
1x10@205 (surprised myself there)
1x6@225

Incline bench
1x10@135
1x6@185
1x10@135 (speed set)

Incline Dumbbell press
1x10@70s
2x8@75s

Dips
2x10@bodyweight

Low cable flys
3x15@40/side

EZ bar pushdowns
1x12@100
1x10@150
1x10@180
1x10@160

Overhead rope extensions, reverse bar extensions
3x10@100, 3x10@90

Dumbbell kickbacks
3x10@20

weight: 202