Training til it stops hurting: MexiFRO's Log

[Rocky]

Nice heavy dead sets!

 

[mexiFRO]

Just did cardio and abs today on account that I wanted another day off. 20 minutes of cardio (first 10 minutes were 1 minute sprint, 1 minute walk, repeat) then followed by 8 minutes of quick uphill walking then 2 minute cooldown. 2 sets per ab exercise and I did 4 exercises of about 20 per set. Overall good workout I thought.

 

[mexiFRO]

Chest/light tris

Incline Barbell
1x7@135
1x10@135
1x10@155
1x8@165
1x7@175

Flat dumbbell presses
1x10@60
1x10@70
1x8@80
1x6@90

Dumbbell flys
3x10@40

Lo Cable crossovers
1x15@30
3x10@40

Skullcrushers (slow)
2x10@70

Overhead dumbbell tricep extension
1x10@70
1x10@90

Kickbacks
1x10@20
1x10@25

 

[mexiFRO]

Back and light biceps

Cable rows
1x10@135
1x10@165
2x10@210

Barbell Rows
1x10@135
2x10,8@185
1x15@135

Wide grip lat pulldown
1x10@150
1x10@180
2x8@185

Dumbbell rows
1x10@65
2x10@75

Alternating bicep curls
2x8@40 (slow)

Barbell curls
2x10@60 (slow)

Hi cable curls
2x10@40

15 minutes of cardio


Weight: 187 on a mothafuquin ___

 

[Natureboypkr]

good session, i like how you keep it simple

 

[Rocky]

Nice work. Good way to finish off the bis and tris after the heavier work before it!

 

[The Sheriff]

nice complete back workout, hitting it from all angles

 

[mexiFRO]

Well Wednesday I did a quick chest/shoulder workout only because my buddy wanted to lift chest since chest was next in his rotation and he recently split with his girl so I was there for support. Thursday was off and yesterday I did legs/calves with frezzy.

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

Hack Squats
1x10@135
1x10@155
1x10@175

Leg extensions supersetted with leg curls
1x15@85, 1x15@65
2x15@100, 2x15@80

Flex Lewis calf rotation

 

[PrinceVegeta]

nice sessions man!love the amount of volume....but why light tri and light bi's??
I assume that u train them heavy too....but just to keep them pumped u do a light day??

I would suggest instead of doing light tri/bi's hit one excercise exc. that will aid in ur lifts

for example....on chest day do close grip bench press...will improve ur push movements
Back day=Hammer curls....works bi's and forearms

 

[frezzy]

solid. next time we need to go earlier to see jamie jr.

 

[mexiFRO]

nice sessions man!love the amount of volume....but why light tri and light bi's??
I assume that u train them heavy too....but just to keep them pumped u do a light day??
....

I have been wanting to incorporate an arm day in my splits so my arms don't overdevelop compared to the rest of my upper body. I don't want to be the guy in the gym that has great arms but lacks everywhere else. And yes, it is to keep them pumped a little.

 

[mexiFRO]

Yesterday was another off day. Today was back/light bis

Cable Rows
1x12@105
1x12@130
1x12@150
1x12@180
1x10@210

Corner Rows
1x12@90
1x12@135
1x10@160
1x6@160,1x15@90

Reverse Grip lat pulldown
3x10@150

Dumbbell rows
3x10@60 (got tired, not enough carbs during the day)

Hammer curls
2x10@30s

21s
2 sets @ 50

15 minutes of walking

 

[Rocky]

Nice rowing. Like the 21's finisher.

 

[mexiFRO]

Chest/light tris yesterday. Today will be Shoulders/traps/arms I think (pending on my friend).

Flat Bench
1x10@135, slow n smooth
1x8@205
2x10@185

Incline Bench
1x10@135
1x10@155
1x8@175
1x10@135, almost negatives

Hi cable crossover flies (Imitating an incline dumbbell press)
1x12@60 per side
1x12@70
1x10@80
1x9@90 (weight kept pushing me up off the ground)

Lo Cable flies (targeting lower chest for cut)
3x15@30, hard flex at the end of each rep

Skull crushers, close grip press
1x12@50, 10 presses @ 50
1x10@70, 10 presses @ 70
1x10@80, 10 presses @ 80

Tricep pushdown w/ ez bar
1x12@120
1x10@140
1x10@160

No cardio (packed machines) and no abs (no room).

 

[frezzy]

No cardio (packed machines) and no abs (no room).

I love when that happens

 

[mexiFRO]

Shoulders/biceps/triceps/traps

Barbell Press
2x10@95
2x8@135
1x5@155

Bent over cable reverse flys
2x10@20s
2x10,8@30

Cable lateral raises
2x10@20s
2x8@30s

Arnold Presses, supersetted with alternating dumbbell curls
2x10@30, 10 curls @ 30
2x10@40, 8 curls @40

Hammer Curls
3x8@40

Seated Dumbbell tricep extensions
1x12@40
1x12@60
1x10@75
1x9@90

Reverse grip tricep pushdowns
3x10@120

Dumbbell shrugs
1x15@50s
1x12@80s
1x12@105s
2x10@120s

 

[mexiFRO]

Legs/calves tonight

Squats
1x10@135
1x8@135
1x10@225
1x8@275
1x5@275

Dumbbell Lunges
2x10 steps @ 50
2x10 steps @ 65

Lying leg curls (21s)
3x21@ setting 6 (don't really know the weight, I'm guessing like 90)

Machine Hack Squats
1x12@90
2x10@180

Flex Lewis Calf Rotation (just 2 of them)

Ab workout.

 

[mexiFRO]

My legs are sore as hell. That is all

 

[mexiFRO]

Back/Light biceps

Cable Rows
2x12@105
1x10@150
1x10@180
1x9@210

Reverse grip bent-over barbell rows
1x10@135
1x10@155
1x8@185
1x7@185

Lat pulldowns
2x10@150
2x10@135 (very slow and smooth)

Dumbbell rows
1x10@50s
2x10@65s

Alternating bicep curls
1x12@30s
1x12@40s

Straight barbell curls
2x10@60

1 Set of 21s @ 40lbs

15 minutes of cardio


*All this was done with only 2 meals in me and 3 hours of sleep. I felt like shit the whole workout but kept pushing myself.

 

[Hypocrisy86]

Man everyones is kicking my ass with the weights
back session looks completely flawless man
arms and chest are increasing in strength i can tell
keep up the hard work with the cardio too man
and kill the weights!