Training til it stops hurting: MexiFRO's Log

[mexiFRO]

Legs tonight...saw an amazing chick there. Perfect body. Narrow waist, killer legs, huge tits and toned like no other. I was drooling...

Squats
1x12@45
1x12@135
1x10@225
1x7@275
1x10@225
1x13@135

Lunges (dumbbells)
1x12steps@30s
3x12steps@65s

Leg extensions supersetted with seated leg curls
2x10@210, 2x10@150
2x10@240, 2x15@180

Flex rotation for my calves. My legs are fucking tires tonight. Abs followed. 3 hot chicks tonight so that is a big plus

 

[Hypocrisy86]

Nice nice !! lunges n squats looking heavy
275lbs for squats thats prettty dammn good man!
congrats on seeing teh hotties !!

 

[Lionheart]

Good working bro.Nice squatting.Train hard and leave those chicks to me.

 

[mexiFRO]

Chest/biceps

Flat bench
2x10@135
1x10@185
1x7@205
1x9@185
1x12@135

Incline barbell press
1x10@135
1x10@155
1x8@175
1x9@155
1x10@135

Cable flys
1x12@50
2x10@70
1x12@50

Alternating dumbbell curls
1x10@20
1x10@30
2x8@40

Seated preacher (elbows against inside of my leg)
3x10@30

10 Minutes of stair climber, level 10 out of 20 on fat burner.

 

[mexiFRO]

Back/triceps

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

Corner Rows
1x12@90
1x12@135
1x10@170
1x12@135
1x15@90

Wide grip cable rows
1x12@135
1x10@180
1x10@210

Dumbbell rows
1x10@60
1x10@70
1x9@90

Dumbbell overhead extensions
1x10@50
1x12@70
2x10@90

EZ Bar pushdowns
1x12@120
1x12@140
1x10@160

10 minutes of cardio (Speed: 4.0, Incline: 3.0)

Weight: 190.5

 

[Rocky]

Nice sessions. I hope you upped the ante a bit when training near that fit bird!

 

[knight_rider]

great sessions with plenty of heavy lifting!

 

[mexiFRO]

Jeez, I haven't updated this in a while. Legs yesterday

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

Front Squats
1x10@135
1x10@155
1x8@185

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

Leg Extensions (awkward feeling machine, didn't quite allow for a full extension)
2x12@130
2x10@160

 

[PrinceVegeta]

Good sessions man! keep up the good work

 

[Rocky]

Update better.

At least although you aren't updating you're still getting the good sessions done.

 

[mexiFRO]

I have decided to go a different way with my routine for a few months.

Incline press
1x12@bar
1x10@135

2x6@185
1x6@195

Flat Bench
1x6@185
1x6@195
1x6@205

Dumbbell flys
1x6@35
1x6@40
1x6@50

Barbell curls
1x10@50
1x6@80
2x6@90

Alt dumbbell curls
1x6@40s
2x6@45s

Preacher curls
1x6@80
2x6@90

All exercises were performed with great form. Basically, I'm going to be lifting more weight, less reps and way more protein in my diet. I have done the 8-12 rep sessions for too long.

 

[mexiFRO]

Back/traps

Bent over barbell rows
1x10@135 (warmup)
1x6@185
2x6@205

High iso-lat pulldown
1x6@90/side
2x6@115/side

Wide grip cable row
1x6@165
1x6@210
1x6@245

Shrugs
1x10@50
1x10@75
2x10@105

Barbell shrugs
1x15@135
1x10@225
2x10@315

Abs followed

 

[mexiFRO]

Wednesday was my day off. Shoulders/triceps yesterday.

Seated dumbbell presses
2x12@35 (warmup) along with shoulder stretches
1x6@55
1x6@65
1x6@75 (with last 2 helped, should have done 70s)

Front raises
1x6@35
2x6@45

Side Raises
3x6@30

Bent over reverse flys
1x6@25
2x6@30

Seated machine dips
1x20@90
1x8@180
1x8@230
1x6@250

Straight bar cable extensions
1x8@140
2x6@170

Lying extensions, supersetted w/ close grip presses
1x8@70, 1x8@70
2x6@90, 2x8@90

10 minutes of the stair climber.


Overall as the first week of this split comes to an end, I have been sore everywhere (Legs are today). This change has been a good feeling. My diet is still fairly strict with just an increase of protein consumption (and a little more carbs). I hope to get stronger at least after all this.

Weight: 190

 

[PrinceVegeta]

Looking awesome man!! great new routine

 

[mexiFRO]

I just did legs/calves just now.

Warm-up Squats
1x15@bar
1x12@135

Squats
2x6@275
1x6@225, slowly

Leg Extension, lying leg curls supersets
1x6@240, 1x15@ setting 6 (dont know the weight)
2x6@270, 2x15@ setting 7

Leg press
1x6@ 630
1x6@720
1x6@810, used hands for spotting

Calves, the usual rotation.

I started using my knee sleeves again due to the fact that I am focusing on using more weight. They helped a ton on extensions but squats felt a little weird. Gotta get used to them I guess. Oh, and I feel like puking after this workout... thats a good thing, right?

 

[PrinceVegeta]

Awesome leg session man!! looks great and big squats! keep it up!

 

[miamiracing]

good work, i like the squats

 

[Lionheart]

Good sessions.Squats are good!

 

[Rocky]

Dropping the reps and upping the weights sounds like a plan for a bit to up the strength! Looks good too. Solid lifting.

 

[mexiFRO]

These past 2 days were my off days. I consumed more alcohol (mainly beer) than normal. I hope that doesn't affect my gains too much.