Sunday, September 26, 2010

about time

thank god for drugs, at long last im not sick
going to start my routine again tomorrow
bodyweight @148 (my appetite has been gone)

Saturday, September 18, 2010

sick

i got a sinus infection, haven't been able to lift :/
already lost 4lbs, mostly water weight im hoping

Tuesday, September 14, 2010

chest/tri/abs

i took a rest on sunday, and monday i was sick :(

2x8 bench press @185lb
2x12 Dumbell press @80lb
4x12 Dips @45lb
4x12 incline press @135
4x12 Vsit up
4 planks till failure
4x20 crunches

tomorrow is back/bi

Saturday, September 11, 2010

legs/shoulder

set a new PR on squats today, woohoo me :D

4x8-12 squats @225lb
4x12 calve raises@205lb
4x8-12 OHP @95lb
4x12 leg ext@115lb
4x12 front/lateral raise (superset)@10lb

back/bicep

didn't get a chance to update yesterday was busy, so here it is

4x failure pullups
4x8-12 deadlifts @195lb
4x12bent over row @115lb
4x12 chin up (with slow negative)

ive also gained 4lbs since i stared this blog :) @155 woot woot

Thursday, September 9, 2010

chest/tri/abs

well this was tough, had a busy day couldn't lift again until 8pm

4x12 V-situps
4x8-12 incline bb press @145lb
4x 1min plank
4x12 tricep extension @65lbs
4x12 crunches @+0lbs
4x8-12 flat bb press @165lb

still working on getting my breathing down on bench, and going to work towards 2 kin planks and weighted crunches (i never really worked abs before this)

legs/shoulders

yesterday i was very busy so i didn't get to lift, so today i'm lifting twice
already did morning's workout legs/shoulders. this afternoon will be chest/tri/abs

4 x 12 squats @205lb
4 x 12 calf raises @205lb
4 x 8-12 standing overhead press @95lb
4 x 12 SLDL @135lb
4 x 10 lateral/front raise superset @15lb


i still need to clean up my dead lift form and my squats, 

Tuesday, September 7, 2010

back/bicep and progress picture

4 x failure pull ups (13,12,9,7)
4 x 8-12 deadlifts @185lb
4 x 12 bent over bb rows @115lb
4 x 8-12 standing bb curls @65lbs (wide grip)



1st is 4-7-08, 2nd is 5-1-09, 3rd is 6-15-09, 4th is 6-21-10

haven't taken a really recent picture, waiting awhile so the difference is more noticeable, ive finally started to stick with a diet, basically eat fucking everything and 200g+ of protein a day

Monday, September 6, 2010

Chest/triceps/abs

3 x 12 V- situp
4 x 8-12 incline bb bench @135lb
4 x 12 Russian twists
4 x 12 tricep extensions@65lb
4 x 12 weighted crunches
4 x 8-12 flat db bench @155lb


2min rest between each set, i will upload progress pictures later today, if i remember

Sunday, September 5, 2010

September 5 New routine

a - abs/chest/tris

3 x 12 V- situp
4 x 8-12 incline bb bench
4 x 12 side bends
4 x 12 weighted dips
4 x 12 weighted crunches
4 x 8-12 flat db bench

b - back/bis

4 x failure pull ups
4 x 8-12 deadlifts
4 x 12 bent over db rows
4 x 8-12 standing bb curls

c - legs/shoulders

4 x 12 squats
4 x 12 calf raises
4 x 8-12 standing overhead press
4 x 12 SLDL
4 x 10 lateral/front raise superset

Im going to start this on Monday, its a variation of Tinytrips routine, for those of you who go on /fit/. you do each workout 2x a week and rest day on sunday. Since the work load is split up into 2 days, you can work a little harder each day and in the end get more volume in than a traditional routine.

Thursday, September 2, 2010

September 2 Arms

Today was biceps and triceps.  I did more volume and higher reps than i normally do, and it worked out pretty well

BB curls 4x8-10 @75lb
DB curls 4x8-10 @35lb
Chin ups 4x10 (slow negative to deadhang)

Close grip bench 4x8-12 @145lb
tricep extensions 4x8-10 @65lb
plate dips 1xfailure @135lb

Triceps, I think, are my strongest muscle at the moment so im not working them as hard to even out my arms, and to let my chest catch up.

Im probably going to start posting pictures to show progress, if anyone wants help/advice on lifting leave a comment.