Training til it stops hurting: MexiFRO's Log

[mexiFRO]

Wednesday was cardio, abs, and calves/traps.

Thursday was shoulders/triceps

Dumbbell overhead presses
2x10@35s

1x8@60
2x6@70

front raises
1x8@40
2x6@45

side raises
1x8@20
1x8@25
1x7@30

bent over reverse flys
1x8@30
2x7@35s
1x6@40, dropsetted to 8@25

abs followed.

 

[mexiFRO]

On a side note, I was reading my first post and I can't believe I'm over 10lbs heavier than the beginning of the year. I'm sure I might drop a couple when I decide to cut up a little but not much. I have only been taking whey for the past month and I'm impressed that I have kept so much weight on. In a little while I'm going to do legs/back again. Update to follow.

 

[mexiFRO]

I did chest/biceps this morning and didn't have time to post.

Incline bench press
1x10@bar
2x10@135

1x8@185
2x6@195

Incline dumbbell press
1x8@70s
2x6@85s

Low cable flys (for my lower chest, needs to be more "round")
1x15@30
3x12@40

Barbell curls
1x15@50

1x8@75
2x8@85

Alternating seated dumbbell curls
1x8@40
2x6@45s

Concentration curls
3x8@30, slowly

10 minutes of stair master on fat burning setting.

 

[Rocky]

Nice sessions and good job on the weight gain too!

 

[mexiFRO]

Well phuck, I haven't updated this shit in a long time. I started Monday on the typical 4 set/8-10 rep workouts. Luckily I'm stronger now than before so I can push more weight around than usual and that helps confidence. Not that anyone cares...

 

[PrinceVegeta]

glad to have u posting again!

 

[mexiFRO]

Shoulders/traps today (yeah I have been lacking on this)

Dumbbell presses
2x10@30s

1x10@55s
2x10@65s

Seated front raises, lateral raises
3x10@35s, 3x10@20

Bent over reverse flys, upright rows
3x10@30s, 3x10@75

Dumbbell shrugs
1x12@30s
1x12@50s
1x12@80s
2x10@115s

Front Barbell shrugs
1x10@225
2x10@315
1x8@385

Behind the back barbell shrugs
2x8@385
1x12@225

 

[Hypocrisy86]

killla shoulder n back work my friend
bet your traps are aching , a good aching i hope

 

[mexiFRO]

I was updating my log yesterday but had to leave quickly and forgot to click Post.

Back/biceps

Wide-grip pulldowns, narrower grip pulldowns
1x15@105, 1x15@105
1x10@180, 1x10@120
2x8@195, 2x8@120

Corner rows
1x15@90
1x10@135, 1x10@90
2x10@160, 2x10@90

Wide-overhand cable rows
3x10@195, 3x10@120

Seated curls (hold dumbbells at the top while the opposite arms curls, then switch)
3x10@30s

Across the chest hammer curls
1x10@30s
3x8-10@40s

Barbell curls
3x10@75

Reverse curls
2x10@55

Crunches, leg lifts, planks for abs.

 

[El Freako]

Great workouts dude, decent weights your throwing about.

I was just just about to ask why your legs seem so far behind in strength compared to your chest but then I checked again and realised I must have been looking at your warm-up sets. I would have looked mighty stupid otherwise.

 

[mexiFRO]

Yeah the weight is decent, not very impressive but it gets the job done.

Shoulders/traps this morning w/o straps

Overhead barbell presses
2x12@95
3x8@135

Cable bent over reverse flys, upright rows
2x10@20, 2x10@70
2x10@30

Side raises
4x10@20, slower and smoother than normal

Front raises
3x8@35s

Upright rows
3x10@85, negatives

Dumbbell shrugs
1x15@35s
1x15@55s
1x15@80s
2x10@100s

Barbell shrugs
2x10@225
2x10@275

Decline situps
4x20

Side bends
3x20@30lbs

Hyper-extensions
3x20

No cardio due to the machines full at 10am...wtf

 

[Rocky]

Nice pressing overhead. Hitting those delts from all sides.

 

[mexiFRO]

Chest/tris were yesterday. I think I can remember everything

Flat Bench
2x10@135
1x8@205
2x10@185
1x10@135, negatives

Incline bench
1x10@135
1x10@155
1x6@185
1x10@135, slow

Dumbbell press
1x10@65
2x9@80s
1x10@65, slow

Straight bar tri extensions
1x15@100
1x12@140
2x10@170

Skull crushers, close grip press
3x10@75, 3x10@75

Rope extensions, reverse grip single arm extensions
3x10@70, 3x10@30

 

[mexiFRO]

Legs/calves tonight

Squats
2x10@135
3x8@225

Leg press
1x10@540
2x10@720

Deadlifts
2x10@225
1x10@275

Leg extensions
1x10@210, 1x10@105
1x10@275, 1x10@120
1x10@240, 1x10@120

 

[frezzy]

where are the updates???

 

[mexiFRO]

Yeah where are they?!

Chest/tris

Flat dumbbell press
2x15@40s

1x10@70s
1x10@80s
2x8@85s

Dumbbell flys
2x10@35s
2x10@40s

Incline dumbbell presses
1x10@65s
3x8@75s

Incline flys
2x10@30s
2x10@35s

Cable pushdowns
1x15@100
1x12@140
3x10@160-170

single arm pushdowns
2x12@50
2x10@60

Skull crushers
1x10@70
3x10@80

 

[frezzy]

Nice! welcome back Fro, though I was lagging for quite some time also

good numbers

 

[El Freako]

Massive volume you're doing mate, good work.

 

[mexiFRO]

Nice! welcome back Fro, though I was lagging for quite some time also

good numbers

Yeah you were lagging, thanks for staying on top of things...for me.

 

[ironheart]

solid session m8. good volume and weights. keep up the good work