Training til it stops hurting: MexiFRO's Log

[mexiFRO]

Just did shoulders/traps tonight. I felt weak for some odd reason. Wasn't really feeling it even though I wanted to lift.

Barbell Overhead Presses, seated
2x10@95
2x10,9@135

Bent over reverse flys
1x12@20s
3x10@25s

Arnold Presses, side-lateral raises
2x10@45s, 2x10@15s
2x10@35s, 2x10@15s

*Forgot my wrist straps like a dumbbass
Barbell shrugs
2x15@55s
2x12@75s
2x12@95s

Barbell shrugs
1x15@135
1x12@225
1x6@275 (grip was slipping due to sweaty palms)
1x10@225
3x10@135, 2 second pause at top

10 minutes of 4.0 cardio.
1x10@105s

 

[mexiFRO]

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

Thanks. It feels good to be sore.

 

[mexiFRO]

Well I haven't been in the mood to lift (just got one thing taking up my concentration right now). I took the past 3 days off because I had no ambition to lift. It may be due to my giving up Energy Drinks for lent. I feel sick and tired and a little depressed. I went tonight and had a light leg workout just to try and get back into it.

Squats
2x10@135
1x10@235
1x8@245

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

Leg extensions
1x10@150
3x10@225

2 of Flex Lewis calf rotation. no cardio or abs

 

[Hypocrisy86]

Hey Mex, seems like your sessions are short and solid
wish i didnt have a tendency to stay in the gym for hours heh
245 for squats is amazing man!
keep it up!

 

[mexiFRO]

Thanks, my sessions have been short recently because I haven't felt all that energetic in the gym. I forgot to add Tuesday's chest workout so here it is.

Flat Bench
1x12@135
1x10@185
2x8@195
1x8@185

Incline Bench
3x10@135, slow reps

Incline Iso-lateral machine
1x10@45s
3x8@70

Dips
3x12@BW

Straight bar Tricep pushdowns
1x12@100
1x12@120
1x10@140
1x10@150

Dumbbell kickbacks
3x10@25s

Rope pushdowns (negatives)
3x10@70

 

[mexiFRO]

Shoulders/traps yesterday

Dumbbell press
2x10@30
2x10@55, slow

Reverse flys on an incline bench, dropsets
3x10@25s, 3x10@10s

Side cable raises
4x10@20

Barbell shrugs (forgot straps so I couldn't go heavier)
2x10@135
2x10@225
1x10@275

Dumbbell shrugs supersetted with side dumbbell raises (10@10lbs)
2x15@70s
1x12@80s
2x10@90s

Quick ab session.

 

[ironheart]

sessions are looking good bro, keep it up

 

[mexiFRO]

Thanks bud. Gotta hit back/biceps today.

 

[Kyle]

I'm catching up to you!

Back tonight for me also

 

[PrinceVegeta]

Awesome sessions there mate! keep up the good work!

 

[mexiFRO]

Back/biceps last night

Widegrip lat pulldowns
1x12@105
1x12@135
1x12@165
1x10@180
1x8@195

Ab supported t-bar rows
1x10@90
1x10@125
2x8@135

Cable rows
1x12@150
1x10@165
1x10@180
1x10@195

Seated alternating curls
1x10@30s
2x8@40s

Dumbbell preacher curls
1x10@25
2x10@30

Straight bar cable curls
1x10@80
2x10@100

Ab workout, no cardio. Scale had to have been off so I can't give you a weight.

 

[PrinceVegeta]

Good session there mate! keep up the good work!

 

[Rocky]

Nice job. Those supported T-bars really do require knocking the weight back to get the reps so that was respectable weight indeed.

 

[mexiFRO]

Thanks Rocky. I did legs at 1pm today. Forgot to update my log.

Squats
1x12@45 (bar alone)
1x12@135
1x10@225
1x9@275

Deadlifts
1x12@135
1x10@225
1x7@315

Leg extensions
2x10@150, 2x10@75
2x10@180, 2x10@90

2 out of the 3 Flex Lewis calf rotations, done slowly. Full ab workout. Weighed in at 186.

 

[PrinceVegeta]

Awesome session mate!! quality work!

 

[philosopher]

Nice session m8. Why do you use DL for a legs exercise..?

 

[mexiFRO]

Nice session m8. Why do you use DL for a legs exercise..?

Couldn't tell you but it hits my glutes well. I didn't go today because I came down with the flu after my workout last night so I have been resting a lot and I'm feeling better. I'll be back in it tomorrow I'm sure.

 

[mexiFRO]

Chest/tris today

Flat bench
1x12@135
3x8@185

Incline hammer strength machine
1x10@45s/side
2x10@70/side

Incline press
3x10@135, slow/smooth reps

Dips
3x10-12@B.W.

EZ bar cable pushdowns
1x15@100
1x12@120
1x12@140
1x10@150
1x8@160

Kickbacks (slowly)
1x12@15s
2x12@25s

Hyperextensions and crunches for abs and 10 minutes of cardio. Being sick affected my strength. I'm glad I'm feeling better though.

 

[Rocky]

Good to see you're feeling better and the weight is still reasonable considering!

 

[mexiFRO]

Back/biceps

Lat pulldowns (not so wide but not narrow)
1x12@105
1x12@135
1x10@165
2x8@195

Corner rows
1x12@90+bar
1x12@135+bar
1x10@145+bar
1x10@160+bar

Iso-row machine
3x10@180, smooth with full extension

Lat pushdowns
1x15@100
1x12@120
2x12@140

Alternating bicep curls
1x10@25
1x8@40
1x10@35

Dumbbell preacher curls
2x10@25
2x10@30

Twenty-ones
2@40lbs

10 minutes of stair climber