Training til it stops hurting: MexiFRO's Log

[mexiFRO]

It isn't how much you can lift bro. Just lift it and make gains.

 

[PrinceVegeta]

Awesome sessions man! kepp up the good work!

 

[ironheart]

nice log. got some awsome sessions in there. keep up the good work bro

 

[high_five]

Great looking log so far. Keep up the hard work bro.

 

[mexiFRO]

Thanks guys. I forgot to add weight is 189 now.

 

[mexiFRO]

Chest/Light triceps w/o a spotter so I had to compromise

Flat Bench
2x10@135
2x10@185

Dumbbell presses
1x10@60
2x10@70

Incline Bench
3x10@135, slow reps to get that burn

Cable flies for upper chest
1x15@50
2x12@70
1x10@50, slow and smooth

Tricep pushdown
1x15@100
2x12@140

Single hand cable pushdown
3x12@40

No cardio or abs on account that we were SUPPOSED to party but didn't.

 

[Line]

Pretty good stuff here, Mexi. You do a bit more for chest than I'd recommend but you're training hard and I certainly won't take anything away from you for that. I'll be back in here fairly often.

Sucks about the party.

 

[mexiFRO]

Yeah I tend to do more chest when I do light triceps. If I hit triceps normally, I hit chest with 10-12 sets tops. I also had a bit more energy last night, too.

And yeah, really sucks about not partying.

 

[mexiFRO]

Well my buddy and I tried something different. We did giant/mega sets for each bodypart since we had so much to cover. Let me tell you, the pump was insane

Shoulder/biceps/triceps

Shoulders:
Mega Set
1. Dumbbell presses 1x12@30, 3x8-10@65
2. Seated reverse flys 4x10@15
3. Front delt raises 4x10@15
4. Side lateral raises 4x10@10

Supersets
Upright Rows 4x10@65
Bent over reverse flies 1x10@10, 3x10@15

Shoulders were toast after that.

Biceps:
Giant Set
Dumbbell Curls 4x10@30
EZ Barbell curls 4x10@50
Preacher Curls 4x10@50

Triceps:
Mega Set
Skull Crushers 4x10-12@60
Close-grip press 4x10-12@60 (followed the crushers IMMEDIATELY)
Bench dips 4x10
Cable pushdowns w/ rope 4x10@80

Complete abs and 15 minutes of cardio.

I type this with sore arms which surprised me because my arms usually don't get too sore. If you guys feel that I should have added another exercise or two to my bicep and tricep workout please let me know. I need pointers.

 

[pGhi]

looks like it was

great session man

 

[Line]

Tough looking session, Mexi. I can definitely see how your shoulders would be toast afterwards. Do you usually do that many super and mega sets or was this a special occasion?

 

[mexiFRO]

Special occasion. I just felt like doing it to see how it would feel. I keep seeing videos of Milos' workouts and felt that I should try them once in a while. Legs tonight. I felt weird all day.

Squats
2x10@135
1x10@225
1x8@245

Deadlifts
1x12@135
1x10@225
1x8@275
1x8@225

Leg Press
1x12@450
1x10@630
1x8@810 (spotted myself w/ hands on quads)

Hack squat machine
1x12@90
1x10@160
1x10@210

Flex Lewis Calf rotations, no cardio (packed machines) and no abs (sore from yesterday).

 

[mexiFRO]

I guess you can call this "shock week" since I have been trying to kill my muscles since Sunday.

Back/traps today, most exercises were dropsetted


Wide-grip lat pulldowns
1x10@120, 1x10@105
1x10@150, 1x10@105
1x10@180, 1x10@105
1x8@195, 1x10@105

Corner Rows
1x12@90
1x10@115, 1x10@90
2x10@160, 2x10@90

Iso-lateral pulldowns
1x12@180
2x8@250

Cable rows
1x10@150
1x10@180
2x10@210

Barbell Shrugs
1x12@135
1x10@225
1x10@275
2x8@315
1x10@225
1x10@135

20 Minutes of brisk walking and complete abs. Weighed in at 192. I'm hungry, horny and tired. That is all.

 

[mexiFRO]

Yesterday was an off day and I'll be lifting today (chest) this afternoon. Don't know why I posted this but I did.

 

[mexiFRO]

Wow, after 4 full days off, I lost about 3 lbs (I'm hoping the scale was off). I came back hard with a full blown leg workout (at least it felt like it). I WAS going to dropset everything but it was too difficult to keep dropping plates vs. dumbbell/machines. Anyways, on to the numbers

Squats
2x12@135
1x10@225
1x7@275
1x6@225, going super low and that fucking killed my legs.

Deadlifts
1x15@135
1x10@225
1x10@275
1x8@315 (oh shit, I almost shit my pants. I didn't think I could do them but I had adrenaline going through my body I guess)

Front Squats
1x10@135
2x10@155

Leg extensions
1x10@180
2x10@220

2 out of the 3 calf rotations (press machine was taken)

15 minutes of walking (10 minute, inline 4 @ speed 4 then casual walk at 3.5).

I sit here exhausted which feels good.

 

[mexiFRO]

Chest/light tris

Flat dumbbell press
1x12@50
1x10@60
1x10@70
1x8@90
1x12@60

Incline dumbbell press
1x10@70
1x10@80
1x10@60, slow and low

Decline machine
4x10-12@160, smoothly

Dips
3x10

EZ bar tricep extension
2x12@100
3x12@130 (slow)

Reverse grip EZ bar extension
4x12@90, slow

Packed cardio machines so no cardio.

 

[PrinceVegeta]

God man!! really putting the work in!! awesome stuff man!! keep it up!

 

[mexiFRO]

Back/light bis

Wide grip lat pulldown
1x15@90
1x12@135
1x10@180
2x8-10@195

Barbell Rows
1x12@135
1x10@155
2x8@185, 1x8@135

Cable rows
1x10@180
2x9@210

Dumbbell rows
1x10@75s
2x10@85s

Alternating dumbbell curls
1x10@35s
2x8@40s

High Cable curls
1x12@40
2x10@50

No cardio or abs (area was too packed)

 

[mexiFRO]

I just had to say that my ENTIRE body is sore. Shoulders/traps/arms this afternoon. I feel great and I'm going to eat a ton of carbs and protein today.

 

[PrinceVegeta]

Great session dude!! soreness means recuperation!!that means huge gains!!