Just realized that I’ve only been working out for 3 months, results are great. Hardwork DOES pay off, now all i gotta do is do cardio to work out this stomach i’ve been gettin from the mutant mass haha, summer body here i come!
Preacher Curl:
20x8x1
25x8x1
25x6x1
Cable Bicep Curl:
50x8x1
57.5x8x1
65x6x1
Barbell Curl:
60x8x3
Pyramid Barbell Curl (8,6,4,2,4,6,8):
20(max)x*x1
Back Dual Pulley Row:
47.5x8x3
MTS Front Puldown:
60x8x3
MTS row:
40x8x3
Shrugs:
55x8x3
Duration: 90 minutes
So tired today, got hammered last night so just doing light weights for detox.
Shoulder Press:
45x8x1
50x8x1
55x8x1
Arnold Presses:
30x8x1
35x8x1
35x8x1
Barbell Shoulder Presses:
25x8x1
25x8x1
20x8x1
Side Cable Pulls:
15x8x3
Shrugs - bands:
55x20x2
60x20x1
Duration: 90 minutes
Squats (warmup):
45×8x1
55×8x1
60×8x1
Lateral Seated Row:
42.5×8x1
60×8x1
70×8x1
Preacher Curls:
20×8x1
25×6x1
25×5x1
Cable Bicep Curl:
42.5×8x1
50×8x1
57.5×6x1
Dumbbell Bicep Curl:
30×8x1
30×5x1
30×6x1
Seated Rows:
70×8x1
Seated Rows:
75×8x1
Seated Rows:
75×8x1
MTS front pulldown:
60×8x1
70×8x1
70×8x1
Duration: 90 minutes
Flat bench press:
55x8x1
65x8x1
70x5x1
Incline Bench Press:
45x8x1
55x6x1
55x4x1
Incline close grip:
25x10x1
Incline close grip:
25x8x2
Decline Bench Press:
45x8x3
Negative Flat Bench:
80x8x3
Dumbbell Pullover:
45x8x1
50x8x2
Shoulder Press:
50x8x1
55x8x2
Tricep Cable:
50x8x1
Tricep Cable:
42.5x8x2
Cable Extensions:
30x8x3
Duration: 90 minutes
Lateral Seated Pull:
45x8x1
65x8x1
45x8x1
Lateral Pulldown:
85x8x1
100x8x1
115x7x1
Seated Rows - bands:
85x8x3
Rear Deltoids:
40x8x3
40x8x3
Seated Lateral Pulls:
42.5x8x1
50x8x1
60x6x1
Barbell Pulls:
20x6x1
15x8x1
15x8x1
Cable Bicep Pull:
35x8x1
42.5x8x2
Duration: 90 minutes
This week is so fukin messed up, let my anger out at the gym.
Shoulder Press:
55x8x1
50x8x1
60x8x1
Arnold Presses:
30x8x3
Back Barbell Press:
65x8x3
Squats:
135x8x2
155x8x1
Calve Press:
90x8x3
Duration: 90 minutes
After looking at my previous posts, I can tell that there’s a decrease in exercises being done. Geez I think i’m starting to lose motivation or something. School’s a big factor right now but I can’t use that excuse in hampering my goals. Focus hard, Gonna hit the gym hard tonight. Started benching again after the previous weeks of dumb bells. Flat is going well, by the end of the summer I may be able to bench 2 plates. Gotta work on incline and inner pectorals, gotta remove this boot-shaped chest lol.
Flat Bench:
55x8x1
70x8x2 (PR)
Incline Bench Press:
45x8x1
35x8x2
Close Grip Incline Bench Press:
25x8x1
25x6x2
Dips Leaning Forward:
0x6x3
Machine Flys:
125x8x2
115x8x1
Tricep Press:
55x8x2
Single Arm Tricep Presses:
20x10x3
Duration: 60 minutes
Very weak day today. Had no energy for some reason, Didn’t even write down the exercises but i’ll try to remember.
Squats - ATG:
135x8x3
Leg Press - Machine:
50?x8x3
Hamstring Curls - Machine:
50?x8x3
Barbell Shoulder Press:
45 x8x3
Duration: 60 minutes
Haven’t posted in a while don’t remember what i did.. I skipped Monday because I had to study for the organic midterm. Oh yeah this was done on tuesday. Very loaft week, no juice = no energy = gay.
Barbell Curl:
60x10x1
70x8x1
70x8x1
Sledge Hammers:
25x8x3
Seated Barbell Curl:
30x8x1
50x5x1
40x8x1
Super Set Biceps (20,10,8,6,8,10,20 pyramid):
17.5+x20x1
Seated Rows - Machine:
70x8x1
80x6x1
Seated Rows Superset (All 3 angles):
70x8x1
Duration: 90 minutes
http://www.bodybuilding.com/fun/weik26.htm
http://www.bodybuilding.com/fun/wotw37.htm
http://www.bodybuilding.com/fun/muscle_hypertrophy_workouts1.htm#1