More motivation
 

thought my journal could use a little motivation

Shoulders and legs

Db shoulder press
3*10-8-8

Leg press (modified- I can't fully extend unless i roll back on one of my heals so I go lower and not all they way back up)
10*15

Seated Military press
4*8-8-8-6

Leg extensions
10*10

Arnold press
3*8

shoulder shrugs barbell
4*10-8-8-8

Leg adductors
10*10

Lateral raises cables
3*10

front raises cables
3*10

Leg abductors
10*10

Work out went well. I'm still getting stronger...knee started to bother me so I did not push it and do leg curls. Obviously I did decide to go with a volume approach on legs let's hope it helps. Ugh my tolerance is way down I mean I'm alright while working out but man driving is a bear and I'm training some one at work that sucks at life so I find my self haveing to check myself often. Basically I'm being a lot nicer to people right now than when I'm not on cycle just incase.

Alright alright alright
Decided to skip the rest day and see how it feels.

Back and bi's
Deads
4*10-8-8-6

Standing rows
3*8(these are starting to feel great!)

Flatbar curls
3*8

Sitting one armed rows
3*8

Standing db curls(no rest)
50lbs*10
45*10
40*10
35*8

Close grip lat pull down
3*8

Incline bench curls
3*8-8-6

Wide grip lat pull down
3*8

Reverse cable cross overs
3*10

Curl machine
4*10-8-8-8

Wow ok that hurt oh well. Alright I have been literally forcing myself to eat I have NEVER had a problem before I think it might be the dbol. But other than that everything is gravy baby. I'm making some good gains so far. Still got a long way to go.

Wha-tuh-tahh!!!

Chest and tri's

Alright this time I'm going to put weights in give you guys an idea of how small I am compared to you cats. oh and I do warm up sets but I don't put them in.

Bench press machine
8*170
8*190
8*210

Over head tricep push(db)
8*70
8*80
8*90
8*100
8*110

Db flys
8*30
8*35
8*40

Db skull crushers
8*30
8*32.5
8*35

Standing cable flys(pause and squeeze at the end starting high ending low)
10*20
10*22.5
10*25 (so pumped right here, felt huge)

Tricep push down (flat-bar)
8*65(use this set to get my grip right I always have issues at first)
8*72.5
8*80

Standing flys(pause and squeeze starting below the shoulder ending in front of the face straight arms)
8*12.5
8*15
8*15

Tricep push down (rope)
8*50
8*50
8*50
hahahahah yeah buddy those were slow

One handed Tricep pull down reverse grip (cable)
10*12.5
10*15
8*15

Close grip bench(about 8 inches apart)
8*95
8*115
8*135
(Got some help on the last rep)

Woo hoo I do t know about you guys but I'm tuckered and ready to eat!!! Man doing those flys and squeezing after each rep killlled me. I usually push through them but I decided to try something a little different

Oh and if there is anybody reading this trying to figure out the exercises I'm talking about. I apologize I do not know all the exact names of the exercises I'm doing never cared to remember plus the same crap has twelve different names. Just do my best to create a picture..

Shoulders and legs

Leg press
90lbs*10*10

Shoulder press db
55*10
65*8
70*8

Leg curl(hahah this machine only has numbers not weights. I did it on 5)
10*10

Seated Military press (smith machine)
115*8
135*8
155*8
165*3 and a half

Leg extensions (level 5. These killed my knee so stopped early)
6*10

Shrugs (went a little nuts with these today! I kept moving up cause I never failed)
205*8
225*8
245*8
295*8
315*4

Arnold press
35*8
35*8
40*8

Leg adductors(level 7)
10*10

Seated dumbbell lateral raises
30*8
35*8
40*8
45*10(these were jut intended to kill me)

Sit-ups on ball
3*15

Sit up machine
3*20

I tried a new leg press machine and thing went much better!! Shoulders feel great... Grr ran out of weight gainer and two days till pay day.

Back and bis

Dead lifts
185*8
205*8
225*8

Standing bent over rows
115*8
125*8
135*8

Standing db curls(no rest)
55*10
50*10
45*10

Close grip pull down
140*8
140*8
145*8

Wide grip standing lat push down
60*8
65*8
70*8

Wide grip lat pull down
100*8
105*8
120*8

Standing EZbar curls
95*10
95*10
95*10(had to rush these I normally move up to 115 but I had to get my daughter from one part of the club to the next. Lol)

Mercury starters db
55*8
65*8
75*8
90*8

curl machine
3*10
changed my position and did them one armed
3*8

Ball sit ups
3*15

Ab machine
3*20

Got a really good work out in today felt really good. I'm trying to do more stomache I've been neglecting it and it shows.

Chest and tri's
Bench press machine
190*8
210*8
220*4 and a half

Overhead tri's db
70*10
90*8
100*8
110*8

Db flys
35*8
40*8
45*8

Db skull crushers
30*8
32.5*8
35*8

Tricep push down flat bar
80*10 used a different machine than usual and this one was harder with the same weight?
70*8
70*8

Standing cable flys(high to low)
20*9
25*9
27.5*8
squeezing at the end of those kills me

Tricep push down rope
40*10
50*10
60*8
feel the burn yet I do

Stand cable flys(low to high)
20*8 three sets

One handed Reverse grip tricep pull down
17*8 three sets

Good f'n work out... Time for a big plate of whole wheat pasta and a table spoon of olive oil.

Good afternoon fellas

Legs and shoulder (yesterday)

Leg press
180*8
230*8
270*8

One handed shoulder press
55*8
65*8
70*8
75*7(left shoulder started to hurt)

Barbell Shrugs
225*8
275*8
295*8
295*8

Leg curls
3*8

Seated military smith machine
115*10
125*8
135*8
145*8

Dumbbell shrugs
70*10
80*10
85*10
85*10

Arnold press
35*8
40*8
45*8

Leg adductors
Full stack minus one
3*8

Seated lateral raises db
30*8
35*8
40*8
45*8(last ones were not pretty)

Front raise cable
15*8 three sets

Leg abductors
3*8

Lol threw some bis and tri's on ther for the pump goin to tahoe and just want the pump. Felt awsome

Did back and bis on sun but forgot the work out but it was similar to above.

Did chest and tri's
Bench press machine
170*8
190*8
210*8
210*8
210*8
190*10
170*10 my chest sucks I'm going to start actual Bench again ugh hope my shoulder can handle this.

Over head tri's
70*10
80*8
90*8
100*8
110*8

Bench flys
35*8
40*8
45*8
might start doing db press again also.

Easy bar skull crushers
85*8
95*8
105*8

Standing cable flys
25*8
30*8
25*10

Tricep push down(rope)
40*10
50*8
60*8
70*8

Standing flys (low to high straight arms)
25*8 three sets

One handed tricep pulldown reverse grip
12.5lbs*10
15*10
17.5*10

Man i puff up like a balloon now in the gym. On an off note I have removed dbol from the experiment. So test e from here on out lol I have a lot of dbol left. Saving it for the future......

Woot woot
Back and bis

Straight leg dead lifts
205*8
225*8
245*8

Upright rows
115*8
135*8
135*8

Easy bar curls
105*5
105*5
105*5
105*5
115*5

Close grip lat pull downs
160*8
180*8
180*8

Close grip lat push down
67.5*8 three sets

Incline Bench curls
30*8
35*8
35*8

Wide grip lat pull down
120*8
140*8
140*8

Incline bench revers flys
25*10
30*8
35*8
40*8

Curl machine
3 sets of 8 helping myself through them

SQUATS well smith machine ones but hey was able to do them. I know this weight is for highschool girls but im still rehabing these things. basically did them in a way where i dont have to move my ankle. i only counted the weight on the bar no the bar cause on a smith machine thats like a pound.
140*10 three sets

Leg extensions
3*8

Alright the work out was awsome. I bought a knee strap and wrist wraps both helped big time. Post work out nutrition has been horrible last couple days. Got to get back on track. Oh and hung out with my pops and he pretty much hinted he knows about my expirementand can tell.

Chest and tri's

Bench press machine
190*8
210*8
210*8
210*8
190*8

Over head tri's db
90*10
100*8
110*8

Decline Db flys
35*8
40*8
45*8

Ez bar Skull crushers
80*10
90*10
100*8

Cable flys
25*10
30*8
30*8

Flat bar tricep push down
90*10
90*12
90*15

Rope tricep push down
60*10
60*10
70*8

Cable flys- low to high
25*10 three sets

One armed reverse grip pull down
17.5*10 three sets

Held 80lb barbell behind my backhand rolled it from finger tips to the top of my palms. Three sets of 12

That was yesterday!!

well last post im moving to the contest page!!!

yesterday was shoulders and legs

Smithmachine squats
140*10
180*8
200*8-thats plate weight

Shoulder press
65*8
70*8
75*8

leg press
180*10
270*8
320*5
360*5
410*5
450*5
yeah baby!!!

seated military press(smith)
90*10
110*8
130*8

barbell shrugs
225*10
315*8
365*8
405*7
315*8
225*8

leg curl
3 sets of 10

seated lateral db raises
35*10
40*8
45*8

standing front raises db
30*8
35*8
35*8

leg raise
3 sets of 10

lateral rases cable
25*10
27.5*10
27.5*10

leg adductors and abductors
3 sets of 10

front raises cable
12.5*10 three sets

Alright I'm back to it today. Took a little break after the contest. Got to get back to eating big and lifting!

Chest and tris

Chest press machine(plate weight)
90*15
90*10
180*10
200*5
230*2
210*5
200*5

Decline skull crushers ez bar
65*10
75*10
85*7

Incline db flys
35*8
35*8
40*7

Over head tricep extension
60*10
70*10
80*10

Tricep push down rope
40*10
40*10
40*8-then kept moving down in weight now rest till they were toast!

Standing cable flys high to low
30*10
30*10
30*10- low to high
30*8 done

Happy to be back in the gym. Ate a ton of food right after to 2-3 cups brown rice and a package of lunch meat I think it was 20 slices of oven roasted turkey.

Legs and delts
Squats
185*10
225*6
235*6
245*6
255*5
265*5
275*3

Seated db shoulder press
55*10
55*8
55*8

Leg press
270*8
360*6
450*4
Lol I did not have any more left in me

Bent over lateral raises(rear delt)
20*10
25*10
30*8
35*6
40*6

Seated Leg curl
165*6
165*8 three sets

Did some front raises with cables but shoulder was killing me. Then I had to get back to work.

looking good skinny , keep it up :)

Thanks man I'm trying to get that squat up to at least 315. I'm sore and eating like a savage. I guess I should start logging my diet again.

10-26 food
Cup frozen berries-two scoops soy protien-half a cup oats- 500 ml milk. all blended into a smoothie

1lb hamburger +little over a cup cooked brown rice

Second shake less berries more soy protien .5 liter milk

Three burritos-half a can plain pinto beans 1lb steak and cheddar cheese

Way to power thru brotha!!

Thanks!!! I'm hoping to be 200 lbs by next summer.:D

Back and bis
Deads
135*10
185*5
225*5
245*5
275*3
295*3
315*0- almost ill keep at it

Hammer grip Pullups with a leg lift
3 sets of ten These kill my abs

Lat pull down
70 *15
100*10 three sets

Standing ez bar curls
75*10
95*6 three sets

Standing db curls
40*10+30*10+25*10+20*10 three sets and on the last set I did 15*10

Then I left I should h e done more upper back but ran out of time.

10/27 food

same morning smoothie added a Greek yougur to it.

Beef and whole wheat pasta 2 serving little less than a pound

Chinese fooooood- chow Mien, orange chicken, and kung pao chicken. Lol i weighed the food and all together a 2.2 lbs I ate it all at once I know I'm supposed to spread food out but dam I love good Chinese food.

Chest and tris
Chest press machine
90*10
180*5
230*5
240*5
255*4
270*3 woot woot for my skinny ass

Decline skull crushers
75*10
95*7 three sets

Incline fly's
30*10
35*8
40*10

Over head tri push(plate weight)
80*10
90*8
100*7

Tri push down cable
40*15 three sets

Standing fly's
30*10
40*10
50*6
30*10

Good work out it was a good one.

All right I got sick this weekend. An still a little today but I hit legs anyway today.

Squats
135*10
225*6
245*4
265*4
275*4
285*4
295*3
305*3
315*3 got it and felt like I could do more

Vertical leg press
180*9
200*7
220*6
240*6

Leg curl
150*8
160*8
135*10
135*10

Leg extensions
90*10
110*10 three sets

Done man I can't believe I got 315. I'm going to have to move up!

Some goooood numbers there skinnyguy, the leg curls make me feel inadequate.

Looking good bro, Keep pounding them out!!

Thanx man I just focusing on getting stronger now!

Ok ive been sick all week!

I did a crap shoulder and bi work out I don't remember=[

Chest and tris
180*6
200*4
230*4
250*4
270*3 almost got 4

Over head tris
80*10
90*8
100*8

Incline db flys
30*10
35*8
40*7

Skull crushers
75*10
95*8 +6 presses two sets

Standing flys
40*12
50*8
30*10

Tri-push down rope
50*10
40*10
40*10 + 30*8 + 20*8

Man my tris and chest are looking much better. I'll have to update this weekend with pics

11-3 food

Chicken sandwich-5 slices chicken meat and cheddar cheese
Little whole wheat pasta with marinenara before workout
Shake- oats, protien, berries, Greek yogurt and milk
More whole wheat pasta with ground turkey meat this time
Tri-tip sandwich- left over tri-tip and cheddar cheese
Chicken sandwich
Taco salad- lettuce, seasoned ground beef, pinto beans, cheese, salsa, and whole grain corn chips.

11-4 food
Shake- oats, soy protien, flax, berries, Greek yogurt and milk.
Lettuce wraps- season beef, cheese, lettuce, tapitio
Chicken sandwich
Inn and out - 4x4 meal
Can of Tuna multi-grain corn chips

Back

Dead lift
135*10
225*6
245*5
275*4
295*3
315*3

Pull ups wide grip
Three sets of ten

Bent over row
135*10
145*8 two sets

Bent over row (revers grip)
135*10
145*8 two sets

Mercury starters
60*10
70*10
80*8

High row machine
90*10
180*10
190*10
200*8
230*8

Standing straight arm pull down(rope)
50*10
40*10
30*10

I was fakin spent for sure best back work out in a while!

Legs
Squats
135*10
185*6
225*5
245*4
275*4
295*4
315*3
324*2 I went for three but could not make it and had to drop the weight

Horizontal leg press (. I put my feet out lik I'm sitting in a chair makeing sure my butt is below my knees and just work the bottom part of the squat since I cant get there with my ankle on a regular squat)
160*10
180*12 three sets

Seated leg curl
130*15 four sets

Leg extensions
80*15
80*15
80*12
80*12

I could barely walk out of the gym. And I was a little embarrassed I had to drop the weight but hey I guess shit happens when your going all out. I could just tell if I got that last one I might hurt my back so I gave up.

Bis and delts
Standing curls Ez bar
75*10 four sets

Seated military press
70*10
90*10
90*10
100*8
100*8

Incline bench hammer curls
25*10
30*8 two sets
35*8

Arnold press
25*10
30*10
35*10
40*8

Bent-over lateral raises
20*15 three sets
15*15

Superset

Concentration curls
20*10 three sets

Curl machine
40*15 three sets
30*15

That was a pretty good work out I felt pretty beat at the end which seems to be the goal for me lol.

Haven't logged it but Ive been eating the pretty regular and in line with previous posts (shake, sandwiches, pasta with meat, and dinner consisting of meat milk and pasta or tortillas and burritos.

Chest and tris
Chest press machine
180*8
200*6
230*4
250*4
270*3

Overhead tricep push
80*10
90*10
100*9 could not get tenth

Decline flys
30*10
35*10
40*8

Skull crushers decline
75*12 three sets

Standing flys concentrating on the top of the chest
40*10
40*10
40*8+30*8+20*8

Tricep push down rope
50*12
40*12
40*10
30*10
Switched to over head
25*12
40*8
30*10 two sets

I feel like I'm getting bigger but the scale is not backing up my feelings. Got to work harder I guess.

Back
Wide grip pull-ups
Three sets of ten

Bent over row
135*12 three sets

Reverse grip bent over row
135*12 three sets
135*10

Mercury starters
70*13
80*13
90*13
100*6 these were ugly but I need to get stronger!

High row machine
180*12
200*12
230*12
250*10

I didn't do deads today and I should have but I was supposed to have a luncheon with some people and it got moved to the following Friday. So no deads. Other than that it was a good back work out.

Legs
Squats
135*10
225*6
275*5
295*4
305*4
315*4
225*10
226*10

Shrugs (for fun)
225*10
275*10
305*10
395*6

Horizontal leg press- (only working the bottom part)
180*15
180*12 three sets

Seated leg curl
135*12 four sets

Leg extensions
90*15 three sets

Man I barely make it out of the gym on thes days and if there were steps I would probably just tumble down them.

Shoulders and bis
Military press(smith machine)
90*12
110*10 three sets

Standing curls (ezbar)
70*10 revers grip curl+regular grip curls70*8 three sets.

Arnold's
35*10 wo sets
40*10

Lateral raises seated
35*10 three sets

bent over lateral raises
25*15 three sets
20*15

Curl machine
4 sets of 10

Rope curls
40*10 four sets

Chest and tris
Chest press machine
140*10
180*6
230*4
180*8 two sets

Dips weighted
+45*8 three sets
+45*9 tried for 10 and failed

Flys
35*10 three sets
40*10

Skull crushers
65*15 four sets- I should have used more weight

Overhead tricep push
60*10
70*10
80*10

Standing flies cables
30*15
30*12 two sets

Tricep push down Rope
50*15
60*8
50*10

Flat bar push down
50*10 three sets

And I'm beat!

Welp diet fell off for a while and I lost 10+ lbs but I do not look like I did last time I was at 170 I look more beefy even though I'm obviously scrawny. But no biggy cause the bulking contest is starting. Gains gains gains eat eat eat drink water drink water. Oh and call call call- cant for get work.