E.P. Labs log. PSL (sponsored). Uncle Z kick start (unsponsored). By DOLPHFAN

[Dolphfan]

6-20-14 Back
Close grip pulldowns 100lbs 3 sets of 10 for a warm up.

Bent over barbell rows 95lbs 1x10
135lbs 1x10
135lbs 1x10

H.S. Row 45lbs 1x10
70lbs 1x10
70lbs 1x10

Wide grip lat. pull downs 90lbs 1x10
110lbs 1x10
110lbs 1x10
Standing straight arm
pull downs 40lbs 1x10
50lbs 1x10
50lbs 1x10

I was feeling really light headed that day for some reason so I cut my workout short.
Dolph

 

[Dolphfan]

6-21-14 Chest

Incline pec deck Warm up
70lbs 1x10
70lbs 1x10
70lbs 1x10

Life fitness seated chest press
100lbs 1x10
150lbs 1x10
180lbs 1x10
200lbs 1x10

H.S. Incline bench
90lbs 1x7
80lbs 1x8
70lbs 1x9

H.S. wide grip bench
45lbs 1x10
45lbs 1x10
45lbs 1x10

B.M. fly machine
80lbs 1x10
110lbs 1x10
110lbs 1x10

This was my first chest workout in awhile and I was gassed!!

 

[Dolphfan]

Okay, this is the start of week 2. If anyone is keeping track, they might notice I haven't done legs. I was dealing with a slight knee issue so I won't be posting leg workouts until week 5

6-24-14 Body weight 216lbs Body fat 22%

Arms

Preacher curls w/ e-z bar
55lbs 2x10 warm up
75lbs 1x10
85lbs 1x10
85lbs 1x9

Tricep P.D. V grip
90lbs 2x10 warm up
120lbs 1x10
150lbs 1x10
170lbs 1x10

H.S. preacher curl
45lbs 1x10
70lbs 1x10
80lbs 1x10

Overhead rope tri. ext.
100lbs 1x10
150lbs 1x10
150lbs 1x10
150lbs 1x10

Rope hammer curls
80lbs 1x10
100lbs 1x10
120lbs 1x10

Body Master overhead tri ext Machine
90lbs 1x10
90lbs 1x10
100lbs 1x10

Assorted wrist curls and tennis elbow rehab exercises
H.S. gripper
50lbs 1x15
75lbs 1x15

 

[Dolphfan]

6-25-14 Shoulders and traps

Seated Military press
45lbs 1x10
45lbs 1x10
95lbs 1x10
105lbs 1x9

H.S. Standing shrugs
45lbs 1x10
90lbs 1x10
90lbs 1x10
90lbs 1x10

H.S. Lateral raise
20lbs 1x10
20lbs 1x10
25lbs 1x10
25lbs 1x10

Dumbbell shrugs
60lbs 1x10
65lbs 1x10
65lbs 1x10
70lbs 1x10

Seated Arnolds
25lbs 1x10
30lbs 1x10
35lbs 1x10

Bent over rear delt laterals
25lbs 1x10
30lbs 1x10
30lbs 1x10

Short Olympic bar front raises (If think the bar weighs 30lbs. Not sure.)
30lbs 1x10
30lbs 1x10
30lbs 1x10

I started off with my shoulder rehab exercises outlined above.

 

[Dolphfan]

6-27-14
Back

Close grip P.D.
100lbs 1x10
100lbs 1x10
120lbs 1x10
130lbs 1x10

Bent over barbell rows
135lbs 1x10
135lbs 1x10
135lbs 1x10

H.S. rows
45lbs 1x10
80lbs 1x10
80lbs 1x10
80lbs 1x10

Seated back ext machine
90lbs 1x10
135lbs 1x10
195lbs 1x10
195lbs 1x10

Wide grip lat. P.D.
100lbs 1x10
130lbs 1x10
150lbs 1x10

Low pulley row
100lbs 1x10
130lbs 1x10
130lbs 1x10

Straight arm lat P.D.
50lbs 1x10
50lbs 1x10

 

[Dolphfan]

6-28-14
Chest

H.S. Flat bench
45lbs 1x10
45lbs 1x10
70lbs 1x10
80lbs 1x10
90lbs 1x9

H.S. wide grip bench
45lbs 1x10
70lbs 1x10
90lbs 1x10
115lbs 1x10

H.S. incline bench
45lbs 1x10
90lbs 1x8
80lbs 1x9

Incline pec deck
80lbs 1x10
110lbs 1x10
150lbs 1x10

B.M. seated pec deck
150lbs 1x5 dropped weight to
120lbs 1x7
120lbs 1x10
130lbs 1x9

Assisted pull up/ dip machine
Assisted dips
-130lbs 1x10
-100lbs 1x10

Seated machine dips
135lbs 1x10
165lbs 1x10
165lbs 1x10

Because of shoulder issues I haven't done dips in a while. Felt no pain while doing them so I guess that's a good thing!!

 

[Dolphfan]

Been awhile since I posted sorry. Should be able to catch up this week though, I hope!!

7-1-14

ARMS

Low cable curls warm up
70lbs 1x12
70lbs 1x12

H.S. Preacher curls
45lbs 1x10
80lbs 1x10
90lbs 1x10
110lbs 1x8

V-Grip tricep P.D.

70lbs 1x10
70lbs 1x10
90lbs 1x10
100lbs 1x10
100lbs 1x10

Seated dumbbell curls

45lbs 1x8
35lbs 1x10
35lbs 1x10
35lbs 1x8

Rope overhead tri. ext.

100lbs 1x10
150lbs 1x10
150lbs 1x10
160lbs 1x10

Rope hammer curls

100lbs 1x10
120lbs 1x10
130lbs 1x10

B.M. overhead tri ext machine

100lbs 1x10
100lbs 1x10
100lbs 1x10

H.S. gripper

70lbs 1x12
95lbs 1x15
105lbs 1x15

As with all arm days I also do rehab exercises for tendinitis.

 

[Dolphfan]

I had to take a couple days off from the gym for personal reasons. Right back to the grind.

7-4-14

Shoulders and Traps

Seated Military press
45lbs 1x15
45lbs 1x15
95lbs 1x10
115lbs 1x9
115lbs 1x10

H.S. Shrugs
45lbs 1x10
90lbs 1x10
100lbs 1x10
110lbs 1x10

Flex machine lateral raises
50lbs 1x10
70lbs 1x10
70lbs 1x10
80lbs 1x10

Dumbbell shrugs
65lbs 1x10
70lbs 1x10
70lbs 1x10

Arnold Press
30lbs 1x10
35lbs 1x10
35lbs 1x10
40lbs 1x10

B.M. reverse delt machine
50lbs 1x10
70lbs 1x10
80lbs 1x10

Cable front and lateral raises 5 to the front 5 to the side left shoulder same with right shoulder\
20lbs 1x10
20lbs 1x10
30lbs 1x10

Also shoulder rehab exercises during warm up.

 

[Dolphfan]

7-5-14

BACK

H.S. Lat Pulldowns
35lbs 1x10
45lbs 1x10
45lbs 1x10

Bent Over Barbell Row
135lbs 1x10
135lbs 1x10
185lbs 1x8
185lbs 1x7
135lbs 1x10 Dropped weight due to bad form

H.S. Row
45lbs 1x10
70lbs 1x10
90lbs 1x10
90lbs 1x10

Seated Back Ext.
150lbs 1x10
195lbs 1x10
240lbs 1x10

Wide Grip Pulldowns
120lbs 1x10
150lbs 1x8
150lbs 1x10
150lbs 1x8

Straight Arm Lat Pulldowns
50lbs 1x10
50lbs 1x10

 

[Dolphfan]

7-6-14

CHEST

H.S. Flat Bench
45lbs 1x12
45lbs 1x12
80lbs 1x10
90lbs 1x10

H.S. Wide Grip Bench
70lbs 1x10
90lbs 1x10
125lbs 1X8

Incline Pec Deck
130lbs 1x10
150lbs 1x10
160lbs 1x10

Seated Dip Machine
150lbs 1x10
180lbs 1x10
180lbs 1x10
210lbs 1x10

B.M. Pec Deck
110lbs 1x10
130lbs 1x10
140lbs 1x10
150lbs 1x10

H.S. Incline Press
45lbs 1x15
45lbs 1x13
45lbs 1x9
No rest between sets 15 with right arm 15 with left, back to right arm for 13, left arm for 13, etc.

Shoulder rehab exercises

 

[Dolphfan]

7-8-14

ARMS

H.S. Preacher Curls
45lbs 1x10
45lbs 1x10
90lbs 1x10
110lbs 1x10
110lbs 1x10

V-Grip Tri Pushdowns
70lbs 1x10
70lbs 1x10
90lbs 1x10
110lbs 1x10

Seated Alt Dumbbell Curls
35lbs 1x10
40lbs 1x10
40lbs 1x10
40lbs 1x8

B.M. Overhead Tri Ext
100lbs 1x10
110lbs 1x10
120lbs 1x10
130lbs 1x10

Low Pulley Curls
110lbs 1x10
120lbs 1x10
150lbs 1x10
110lbs 21's

Overhead Rope Tri Ext
140lbs 1x10
160lbs 1x10
180lbs 1x10
140lbs 21's

H.S. Gripper
50lbs 1x15
50lbs 1x15
85lbs 1x15
85lbs 1x15

Wrist rehab and wrist curls

 

[Dolphfan]

7-9-14

Shoulders and Traps

Seated Military Press
45lbs 1x10
45lbs 1x10
95lbs 1x10
115lbs 1x10
115lbs 1x8

H.S. Shrugs
45lbs 1x10
90lbs 1x10
90lbs 1x10
115lbs 1x10

H.S. Lateral Raises
25lbs 1x10
25lbs 1x10
30lbs 1x10

Dumbbell Shrugs
70lbs 1x10
75lbs 1x10
80lbs 1x10

Arnold Press
35lbs 1x10
35lbs 1x10
35lbs 1x10

B.M. Rear Delt Machine
70lbs 1x10
90lbs 1x10
100lbs 1x10
100lbs 1x10

Shoulder rehab

 

[Dolphfan]

7-11-14

Skipped back workout I don't remember why, but I might have been sore from work.

 

[Dolphfan]

7-13-14

Chest

H.S. Flat Bench
45lbs 1x10
45lbs 1x10
90lbs 1x10
100lbs 1x10
110lbs 1x9

H.S. Wide Grip
90lbs 1x10
115lbs 1x10
125lbs 1x8
125lbs 1x5

Incline Pec Deck
140lbs 1x10
160lbs 1x10
180lbs 1x10
190lbs 1x10

Seated Dip Machine
180lbs 1x10
225lbs 1x10
225lbs 1x10
240lbs 1x10

B.M. Pec Deck
130lbs 1x10
150lbs 1x10
150lbs 1x10
160lbs 1x8

H.S. Incline Bench
45lbs 1x20

I forgot to log my weight and body fat%
Body weight and body fat on 6-30-14 215lbs BF22%
7-7-14 219lbs BF22%

 

[Dolphfan]

Okay guys this is week 6 of my cycle week 5 of actually being able to workout. First leg workout in about 2 and a half months due to injury so I kept it simple and light weight. Also did abs, I do abs at least three days a week, but don't log it?!?

7-14-14

Body weight 200lbs BF 22% Body weight is going up but %'s are up and down?

Legs and Abs

B.M. Leg Ext.
70lbs 1x12
70lbs 1x12
90lbs 1x10
120lbs 1x10
150lbs 1x10

B.M. Leg Curls
50lbs 1x12
50lbs 1x12
60lbs 1x10
80lbs 1x10
90lbs 1x10

Flex Machine lying Leg Press
135lbs 1x10
150lbs 1x10
150lbs 1x10
150lbs 1x10

B.M. Power Squat
90lbs 1x10
140lbs 1x10
180lbs 1x10 Don't really like this machine too much, funny cause I had planned on buying the home gym version for my home gym

Seated Calf Raises
35lbs 1x15
45lbs 1x15
70lbs 1x15

Sit Up Machine
20lbs 1x10
20lbs 1x10
30lbs 1x8

Leg Raise Station
B.W. 1x10 to the right 1x10 to the left For 3 sets of 10

I did crunches, lying leg lifts, flutter kicks, etc for about 10 minutes.

Edit to post Bodyweight should have read 220lbs not 200lbs, Sorry about that!

 

[Dolphfan]

7-15-14

ARMS

Preacher curls w/e-z bar
65lbs 1x10
65lbs 1x10
85lbs 1x10
95lbs 1x10

Tricep P.D. Straight bar
70lbs 1x10
80lbs 1x10
100lbs 1x10

Flex Machine Curls
100lbs 1x10
120lbs 1x10
140lbs 1x10

Tricep Rope P.D.
110lbs 1x10
110lbs 1x10
120lbs 1x10

Rope Hammer Curls
90lbs 1x10
100lbs 1x10
110lbs 1x10

B.M. Overhead Tri Ext
120lbs 1x10
150lbs 1x10
150lbs 1x10

Seated Dumbbell Curls
35lbs 1x10
45lbs 1x6
45lbs 1x9

H.S. Gripper
50lbs 1x20
75lbs 1x17
100lbs 1x19

Wrist rehab exercises.

 

[Dolphfan]

7-17-14

SHOULDER AND TRAPS

H.S. Shoulder Press
25lbs 1x10
25lbs 1x10
35lbs 1x10
45lbs 1x10
55lbs 1x10

H.S. Shrugs
90lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x10

Arnold Press
35lbs 1x10
45lbs 1x10
40lbs 1x10
40lbs 1x10

Dumbbell Shrugs
75lbs 1x10
85lbs 1x10
85lbs 1x10

H.S. Lateral Raise
25lbs 1x10
30lbs 1x10
35lbs 1x6
25lbs 1x11

B.M Rear Delt Machine
100lbs 1x10
100lbs 1x10
100lbs 1x10

Shoulder rehab work throughout workout.

 

[Dolphfan]

7-19-14

BACK

Close Grip P.D.
100lbs 1x10
100lbs 1x10
100lbs 1x10

Bent Over Barbell Row
135lbs 1x10
185lbs 1x7
155lbs 1x10
155lbs 1x9

T-Bar Row
70lbs 1x10
90lbs 1x10
110lbs 1x9

B.M Machine Rows
100lbs 1x10
125lbs 1x10
137.5lbs 1x10
150lbs 1x10

Seated Low Back Ext
210lbs 1x10
240lbs 1x10
240lbs 1x12
270lbs 1x12

Sit Up Machine
20lbs 1x15
20lbs 1x10

Leg Raise Station
B.W. 1x10 to the left 1x10 to the right
B.W. 1x10 to the front
Abs were gassed for some reason. At least I can see them again LOL!!

 

[Dolphfan]

7-20-14

CHEST

H.S. Flat Bench
45lbs 1x10
45lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x6

H.S. Incline Bench
45lbs 1x10
80lbs 1x10
90lbs 1x10
100lbs 1x5

B.M. Pec Deck
140lbs 1x10
160lbs 1x10
170lbs 1x9

Seated Dip Machine
225lbs 1x10
225lbs 1x10
225lbs 1x10
255lbs 1x9

Incline Pec Deck
170lbs 1x10
180lbs 1x10
190lbs 1x10

I had to cut this workout short. My car is in the shop and my ride showed up early. Thanks a lot Dad! LOL!!

 

[Dolphfan]

7-22-14

Body weight 218lbs BF 21% Down 2lbs and 1%?!?

LEGS

Flex Leg Ext. warm up
80lbs 1x12
80lbs 1x12

Flex Leg Curls warm up
60lbs 1x12
60lbs 1x15

Squats
135lbs 1x10
135lbs 1x10
185lbs 1x9 First time squatting in a couple months, but this is %^(@$ embarrassing.

B.M. Leg Press
200lbs 1x10
290lbs 1x10
290lbs 1x10

Standing Calf Raise
B.W.+ 45lbs 1x12
B.W.+ 45lbs 1x12
B.W.+ 65lbs 1x12

Seated Calf Raise
45lbs 1x15
45lbs 1x15
70lbs 1x15

Flex Leg Ext.
110lbs 1x10
130lbs 1x10
150lbs 1x10
150lbs 1x9

Flex Leg Curls
120lbs 1x10
150lbs 1x10
165lbs 1x10
180lbs 1x9

This is my second leg workout since I hurt my knee. Not too impressive, but not too bad I guess.