Training til it stops hurting: MexiFRO's Log

[philosopher]

Nice chest session

 

[El Freako]

Noice pressing work!

 

[mexiFRO]

Thanks guys. I'm kinda sick right now and I felt weak at the gym today but I still tried my hardest.

Wide grip reverse pulldowns
2x10@105
1x10@150
1x10@195
2x8@210

T-bar rows
1x15@90
3x10@135, smooth

Iso-lateral pulldowns
1x12@90/side
2x10@115/side

Dumbbell rows
2x9@80
1x12@60

Straight arm pushdowns
3x10@120, smoothly

EZ barbell curls
1x15@35
1x10@75
2x8@85

Preacher curls
3x8@75

Too tired to continue, cough was killing me. Weight: 198?!?!

 

[Samoan-Z]

Thanks guys. I'm kinda sick right now and I felt weak at the gym today but I still tried my hardest.

I suggest upping your Vitamin C intake through citrus fruits like lemon tea, oranges or up your Vitamin C supplement taking some Nyquill for that cough, and get better and ready to kick ass in the gym again man.

Looking forward to both you getting batter and moving that iron.

 

[mexiFRO]

Monday I did back.

Wide-grip pull-downs
2x12@105
1x10@165
1x10@195
2x8@210

Barbell rows
1x12@135
1x10@185
2x10@135

Cable rows
3x10@180, slow enough to barely get 10 reps in

Dumbbell rows
3x9@85

Seated alternating hammer curls
1x10@30
1x8@35
2x8@40

dumbbell preacher curls
3x10@30

15 minutes of cardio.

 

[mexiFRO]

Today I did shoulders

Dumbbell military press
1x12@30s
3x10@40s, slow enough to barely get 10

Front raises
1x10@30
2x10@35

Side raises
3x10@20, 3x10@15, 3x10@10

Dumbbell shrugs
1x15@45/side
1x15@70/side
1x15@90/side
2x10@115/side

Barbell shrugs
1x12@225
1x10@315
1x8@365


Ab workout. Went home.

 

[curtisymoo]

solid session bro!

 

[Samoan-Z]

Traps and Delts.... AHHH! on Fire. God job lets keep it up.

 

[Rocky]

Solid work indeed. Big lifts there as to be expected.

 

[El Freako]

Solid shoulder sesh mate.

 

[mexiFRO]

Update from Monday and Tuesday.

Back/biceps (Monday)
Wide-grip pulldowns
2x10@105
1x10@180
1x10@195
2x8@210 (straps)

Barbell Rows
1x15@135
1x10@185
2x8@205 (straps)

Deadlifts
2x12@225
1x8@275 (straps)
1x6@295 (straps)

Cable rows
1x12@180
2x10@210
1x9@240

Barbell curls, widegrip
1x12@45
3x10@75

Seated Hammer curls
1x10@35
2x8@40 (probably could have done 10/arm but didn't push myself for some reason)

Hi-cable curls
1x15@40
1x12@50
1x10@60

15 minutes of cardio. Weight: 200 (feels leaner than before, too)

 

[mexiFRO]

Chest/triceps (Monday)

Incline Bench
1x12@135
1x10@155
1x10@175
1x8@195

Incline dumbbell press
1x10@60s
1x10@70s
1x9@80s

Incline flys, superset incline dumbbell press
1x10@35s, 1x10@35s
2x10@40s, 2x10@40s

Low-cable flys
3x15@30, squeeze real hard at the end

EZ bar cable pushdowns
2x10@100
1x10@140
2x10@180

Rope pushdowns
3x10@80

No cardio as I played golf in the heat. Needed the energy. Weight: 199

 

[PistolPete]

I'm guessing you're trying to real focus on your upper chest? lol. I know how you feel bro, my upper chest refused to grow too. It's just starting to now. What I changed was, I only do one exercise for upper chest. Incline BB press. Sometimes less is more. As long as your getting stronger at it, you'll grow.

Awesome workout by the way. Those weights are impressive!

 

[mexiFRO]

Yeah I was in the mood to do upper chest yesterday. I will take your advice about less is more. Thanks.

 

[Samoan-Z]

Nice Tricep ass kicker man keep it up!

 

[mexiFRO]

Just got back from leg day.

Squats
2x12@135
1x10@225
2x4,5@295

Leg Press
1x12@540
1x10@720
1x8@900
1x12@540, slow set

Leg extensions
1x15@150
1x12@240
1x9@285

Lying leg curls (twenty-ones style)
3 sets @ setting 6 (assuming 60 lbs??)

Calves, cardio then abs.

Weight: 200

 

[PrinceVegeta]

Awesome leg session! last sessions look good 2!!

 

[mexiFRO]

Did back this morning.

Wide grip lat pulldowns
2x12@120
1x10@165
1x10@195, 1x8@120
2x9@210, 28@120

t-bar rows
1x15@90
1x12@135
1x10@160
1x15@90, slow

Cable rows
1x12@180
1x10@210
1x10@240

Dumbbell rows
1x10@70
2x10@85

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

Across the chest hammer curls
1x10@30
1x10@35
1x8@40

Dumbbell Preacher curls
3x10@30

No cardio as I had to hurry and get to work.

 

[PrinceVegeta]

Strong session there!

 

[mexiFRO]

Thanks bud. I appreciate the comments and you visiting my log. I need to check out your log like you do mine.