Training til it stops hurting: MexiFRO's Log

[PrinceVegeta]

Awesome sessions man! great work for sure!

 

[Rocky]

Nice job. Thick back work there - those corner rows looked sweet, then a couple of bi moves to fry them at the end!

 

[mexiFRO]

Thanks guys.


I'm a little worried. I know I'm trying to gain weight but I wanted to do it as cleanly as possible. Well the past two days sucked (diet). In EACH of the past two days, I had my normal amount of protein/carbs for breakfast but soon after breakfast I had a bacon breakfast burrito (3 whole eggs, 1/2 cup of hashbrowns, 1 slice of cheese and 4-5 slices of bacon) AND a bacon breakfast quesadilla (2 huge ass flour tortilla, a cup of cheese and 4-5 slices of bacon). Yesterday wasn't too bad for the rest of the day but last night was flat out pathetic (diet-wise).

At our meeting at work, 2 slices of greasy pizza. After work, 2 beers. At 10:30 at night, from del taco I had 1/2lb bean and cheese burrito, 1 chicken soft taco and a chicken quesadilla. I am fat. My abs are fucking flat and my body jiggles. I'm not doing this again anytime soon

 

[Rocky]

Then again I can't talk - I eat shit all the time!

 

[mexiFRO]

Haha. Yeah it was bad those past two days. Last night was shoulders/traps/forearms.

*warmup was 10 lbs doing presses, raises, etc for like 30 seconds
Dumbbell presses, side raises
1x12@30, 1x12@10
3x10@60, 3x10@10

Front raises
1x10@25
3x8@30

Ab supported reverse flys
3x10@25

Upright rows
1x10@65
1x10@95
1x10@105

Front barbell shrugs
1x15@135
1x20@135 (quick and short)
1x10@225
1x10@315

Behind the back BB shrugs
3x10@365

Wrist curls (cable machine)
1x20@50
1x20@80
1x15@100
2x12-15@120

Reverse wrist
3x12@40

Behind the back curls
3x10@100

Cardio machines were packed and so was the Ab/stretching area. Damn New Year resolutionists

 

[mexiFRO]

Legs yesterday

Leg press
1x18@180
1x10@450
1x10@630
1x8@900(assisted myself some on the last 2 or 3)
1x10@630

Dumbbell walking lunges
2x16 steps @ 35
2x12 steps @ 55

Lying leg curls, done like 21s (halfway up, halfway down, full)
4x21@50lbs

2 of 3 Flex lewis calf rotation

Complete ab workout. Too many people on the cardio machines.

Weight: 188

 

[mexiFRO]

Today was chest/light tris

Flat bench
1x15@95
1x12@135
1x8@205
1x6@225
1x8@185, 1x8@135

Dumbbell press
1x10@70
2x8-10@80

Incline dumbbell press
3x10@60

Low cable "crossover", push-up superset
3x12@30, 3x10@bodyweight

Lying dumbbell extension
1x12@10
1x12@15
2x10@20

Reverse grip pushdowns
1x15@70
1x12@100
1x12@120
1x10@140

No abs or cardio...again

 

[Rocky]

Hitting it hard I see!

Those leg presses are awesome! Giant weight.

 

[mexiFRO]

Back/biceps tonight (3 exercies, 5 sets, work up to set 3, then work down to set 5)

Close grip pulldowns
2x12@105
1x10@135
1x10@180
1x8@190
1x10@165
1x10@135

Bent over barbell rows
1x12@135
1x10@155
1x10@175
1x10@155
1x10@135

Cable rows
1x10@150
1x10@180
1x10@210
1x10@165
1x10@135

Preacher curls
1x10@50
1x10@60
1x10@70
1x10@80

21s (with back against the wall)
3@40

Abs
4x20, lying leg lifts
3x30, twist crunches w/ leg retractions

No cardio, too busy.

 

[PrinceVegeta]

Awesome sessions man!!

 

[Lionheart]

Good sessions lately.Keep the coming

 

[mexiFRO]

I forgot to put up yesterday's workout.

Shoulders/biceps/triceps/traps

Overhead dumbbell press, side dumbbell raises
1x15@30, 1x10@10
1x12@40, 1x10@10
1x10@65, 1x10@10
1x10@45, 1x10@10
1x15@30, 1x10@10

Upright rows
5x10@80

Bent over reverse flys, dropsetted
1x10@25, 1x10@10
3x10@20, 1x10@10

Kickbacks
5x10@25s

EZ Curl bar cable extensions
1x15@120
1x12@140
1x10@160
1x12@140
1x12@120

Barbell curls
1x15@40
1x12@60
1x8@80
1x10@60
1x12@40

Alternating dumbbell curls (slowly)
3x10@30

Dumbbell Shrugs
1x20@45
1x15@55
1x12@65
1x10@90
1x10@75
1x10@60

10 minutes of cardio, 4.0 speed @ 2.0 incline plus cooldown.

 

[Rocky]

Nice job. Great supersets and those are some strong arms you got there too.

 

[mexiFRO]

You think my arms are strong? I think they are on the weak side.

I did legs yesterday (and I'm due for a day off from lifting).

Squats
1x12@135
1x10@225
1x8@275
1x10@225
1x20@135

Leg extensions
1x10@150
1x10@210
1x10@225
1x10@180
1x10@150

Lying leg curls in the form of 21s (hw up, hw down, full)
1x21@4 (don't know the exact weight, just the mark on the stack)
1x21@5
1x21@6

A full Flex Lewis calf rotation.


I think ima do cardio and abs today only. I'm expecting my NOX-CG3 from Xyience today

 

[mexiFRO]

Back/triceps tonight

Close grip pulldowns
1x15@105
1x12@135
1x10@165
1x10@195
1x7@195

BB rows
1x12@135
1x10@155
1x8@185
2x12@135

Iso-lateral lat pulldown
1x12@45s
1x10@70s
1x10@90s
1x10@55s
1x10@80s

EZ Bar tricep pushdowns
1x15@100
1x12@120
1x12@140
1x10@160
1x10@170

Reverse grip pushdowns
1x12@100
2x10@120
1x10@110

Overhead dumbbell extensions
1x12@60
2x10@75

First day back on Xyience NOX-CG3 and the pumps were pretty fucking good

 

[ironheart]

sessions are looking good bro. good squatting on leg session. keep it up

 

[Rocky]

Nice sessions. Good squatting - and yeah I'd definately say your arms are strong! Those curls were great.

 

[mexiFRO]

I forgot to put up Saturday night's workout.

Chest/biceps

Flat Bench (slow reps)
2x10@135
2x8@185
1x10@135

Incline Dumbbell presses
1x10@55
3x8-10@65
2x12-15@40

Machine Fly (smooth, I love these things)
1x10@100
2x10@120
2x10@140

Barbell curls
1x10@40
1x10@60
2x8@70

Alternating Dumbbell Curls
3x8/arm@37.5

Dumbbell preacher curls
3x8@30

Quick Ab session.


Tonight is shoulers/traps/forearms/cardio/abs/penis

 

[knight_rider]

some awesome displays of stength over good rep ranges in here! keep up the good work!

 

[mexiFRO]

Shoulders/traps/forearms tonight. No cardio (packed machines)


Barbell press
1x15@45
1x12@95
1x10@135
1x8@145
1x9@135
1x12@95

Upright rows
1x10@70
1x10@90
1x10@100
1x10@90
1x10@70

Bent over reverse flys, superset side raises
4x10@20s, 4x10@15s

Dumbbell shrugs
1x20@40
1x15@65
1x12@75
2x10@85
2x10@100

Wrist curls
1x20@50
1x18@80
1x15@100
2x12@120
1x12@80, slow w/ pauses at the peak of the curl