Training til it stops hurting: MexiFRO's Log

[philosopher]

Nice back session bro

 

[mexiFRO]

Thanks. Trying to get an Olympian back

 

[mexiFRO]

Shoulders/light traps this afternoon.

Overhead Dumbbell presses
2x15@35s
1x12@55s
1x10@65s
1x8@70s

Upright rows, bent over reverse flys
1x10@95, 1x10@30s
2x10@105, 2x10@30s

Machine lateral raises
3x10@100, 3x10@40

Single arm dumbbell lateral raises
3x10@30

Dumbbell shrugs
1x15@45s
1x15@65s
1x15@95s
1x12@115s

15 minutes of cardio. Weight: 200

 

[mexiFRO]

I'm going for a more HIT routine for the next few weeks just to switch it up. Lower my reps and bump the weight up some more. Hopefully with the right diet and supplements I can get stronger and maybe even a little more lean...I hope I can accomplish that goal.

Legs this afternoon.

Squats
1x15@45
1x10@135
1x8@225 (slow and low)
2x6@275

Leg Extensions
1x10@225
3x8@285

Leg Curls
1x10@80
3x8@100

Leg press
1x10@450
1x10@630
1x8@810

Standing machine calf raises and seated calf raises, 15 rep max first set, 10 rep max last 4 sets of each exercise. No cardio on account that I was planning on going out with this girl so I hurried out.

Weight: 200

 

[PrinceVegeta]

Nice leg session man!

 

[mexiFRO]

Thanks. Numbers aren't quite yours but I feel like they will go up.

 

[Hypocrisy86]

Damn boy, your getting those quads huge...
congrats on the 800+lb leg presses, some really good weight bein' pushed there.

 

[mexiFRO]

Did shoulders yesterday and I thought I clicked quick reply but I guess not.

Back/biceps tonight
Wide-grip pulldowns
1x15@105
1x10@150
1x10@195
2x8@210

Barbell Rows
1x12@135
1x10@185
1x7@205
1x8@185

Deadlifts
1x12@135
1x10@225
1x8@315

Iso-lat Rows
1x10@90/side
1x10@135/side
2x8@160/side

Alt bicep curls
1x12@20s
1x8@40s
2x8@35s

Machine preacher curls
1x12@45
3x8@70

Twenty-ones
3 sets @ 40

Weight: 200

 

[PrinceVegeta]

Great session man! keep it up!

 

[Samoan-Z]

Nice back work... very nice i might have to mimic that with a bit of tweaking for monday.

 

[mexiFRO]

Just did legs. Feeling a bit of the Flu I think.

Squats
1x12@45
1x10@135
1x10@225
1x5@295
1x3@285

Deadlifts
1x12@135
1x10@225
2x7@335

Leg Extensions
1x12@210
3x10@285

Lying leg curls
1xtwentyone@50lbs
3x8@100lbs

Seated Calf raises, 3 sets toes outward, 3 sets toes in

20 minutes of brisk walking. Weight: 201lbs

 

[Samoan-Z]

Very nice, GET NYQUILL NOW!

 

[mexiFRO]

Yesterday was back/bicep day.

Reverse-wide grip pulldowns
2x12@105
1x10@165
1x10@210
2x8@225

T-bar rows
1x15@90
1x10@180
1x5@205
1x10@135

Cable rows
1x12@180
1x10@210
2x8@240

Hammer curls
1x10@30s
2x8@40s

Concentration curls
3x10@30

Twenty-ones
3 sets @ 40

Weight: 202

 

[PrinceVegeta]

Strong sessions man! keep up the good work!

 

[mexiFRO]

Did legs tonight. Started NOX-CG3, 3 scoops instead of 2.

Squats
1x15@45
1x12@135
1x10@225
1x10@245
1x8@265

Leg press
1x10@540
1x10@810
1x5@990 *PB*

Leg extensions
3x9@285

Seated leg curls
1x12@180
1x10@225
1x10@240

Seated calf raises

10 minutes of cardio. Weight: 200

 

[Samoan-Z]

Congrat on the PB, solid looking squats too, nice work.

 

[El Freako]

Awesome leg work Mexi-ho... I mean Mex-whore... I mean Mexi-fro.

 

[mexiFRO]

Thanks. Chest Monday.

Incline bench
1x12@45
1x10@135
1x10@155
2x8@185

Flat bench
1x10@135
1x10@185
2x8@205

Incline dumbbell
1x10@65s
1x10@75s
1x8@80s

Decline iso-strength
3x10@210

I switched up triceps and since it was 2 days ago I can't remember the numbers.

 

[mexiFRO]

Back yesterday morning.

Reverse-grip pulldowns
2x10@105
1x10@165
1x10@210
2x8,6@225

Barbell Rows
1x10@135
1x10@185
2x8@205

Cable rows
1x10@180
1x10@225
1x8@240

Dumbbell rows
2x8@90

Hammer curls (cross body)
1x10@30s
1x10@40s
2x8@45s

Slow barbell curls
3x15@50lbs

Preachers (slow)
3x12@45

Weight: 203

 

[Lionheart]

Pulldowns and rows looking strong.Your last leg session looks good also