Joshbeam1's training log

[joshbeam1]

hey, still won't let me post in "my journal" so here i go again.

Tues. may 10th (legs)-
Warm up w/leg extensions 90lbsx10 90x10 90x10
Calf Raises (done on leg press machine)- (420x10) x 3 (do 10 reg, 10 toes inward, 10 toes outward) (420x10)x3 (420x10)x3 (420x10)x3
Box Squats-(used a 9inch box)- 135x10 225x8 255x5 275x3 315x1 315x1 315x1 255x5 *Finally went up in squats!! * note also, the reason they were so low last wk. was i didn't eat breakfast before coming 2 the gym cuz if i would have they wouldve been closed....i over slept.
Leg press- 420x5 420x4
Weighted ab work

Thurs. may 12th (chest) *didn't have a spotter this wk
Decline bench- 135x20 225x10 275x5 315x2 275x5
Reverse flies- (used 20lb dumbells) 40x12 40x10 40x10 40x10 40x10
Reverse Grip Bench- 225x5 225x5 225x5 225x5 225x5
Rotor Cuff Work
Ab work w/o weights
Flies-(used 40lb dumbells...thats the biggest db's we have in our gym...sad aint it) 80x10 80x10 80x10

Fri. May 13th(back) *1st time I ever did GM's was today so kinda played it by ear doing the gms...didn't know how much weight i could handle etc.
Lawn Mowers- 100lb dumbell x 5 100x8 110x5
GM's- 135x10 185x10 225x8 275x3 225x8 245x5
Weighted Ab work
Shrugs- 135x15 225x10 275x8 315x5 315x5 225x10
Wide grip lat. pull down- 180x7 195x5 210x3
Curls w/EZ curl bar- 90lbs+barx7 How much does an ez curl bar weigh???

*will try and get in the gym sat am 2, just thought i'd post what ive done so far so u guys can take a look at things.

 

[AngryMuscles]

reverse flyes? how??

 

[joshbeam1]

Just bend over some and kept your knees bent some 2. then just raise your arms(your palms would be facing down). Did i explain well enough??

 

[Starkraven]

those are called side laterals.

 

[AngryMuscles]

lawn mowers???

 

[joshbeam1]

Think lawnmowers are also called bent over rows.

Sat. May 14th (shoulders and forearms)
*my right shoulder was sore today, so didn't do any real strenuous heavy lifts or military press cuz that bothers my shoulders sometimes, especially when doing heavy lifts

Arnold Press- used 40lb dumbells(the heaviest in our pathetic gym) = 80x15
80x12 80x12
Forearms- wrist curls- 35lb dumbell x12 ea. way(palm up/palm down) 35x12 ea. way 35x12 ea. way 35x12 ea. way 35x12 ea. way
Rotor Cuff work
Side Raises- 35lb dumbells= 70x6 70x5 70x5 70x5

 

[joshbeam1]

Tues. 5-17-05 BACK
DL's- 135x15 225x10 280x8 385x6 455x3 385x5 385x5 385x5 315x5(went w/o straps on 315 and about lost my grip on the last rep)
Ab work
Pull ups- 7 6 5
Shrugs- 135x15 225x10 275x5 275x6 225x10
Wide grip lat. pull downs- 180x5
*long day at work...just ran out of energy

Fri. 5-20-05 LEGS
Box Squats- 135x10 225x7 255x5 275x3 305x1 305x1 305x1 245x5
Weighted ab work
Side laterals(reverse flies??)- 40x10 40x10 40x10 40x10 40x10
Calf Raises(on leg press machine)- (420x10)x3 (420x10)x3 (420x10)x3

Monday. 5-23-05 BACK
Wide grip lat. pull down- 180x6 190x4 190x4
GM's- 135x15 185x10 225x8 255x5 275x4 245x5
Weighted AB work
Shrugs- 135x15 225x10 275x6 295x5 225x9
Seated Rows- 160x10 210x4 200x4 160x8

Friday. 5-27-05 CHest, Shoulders, Tri's *NO SPOTTER*
Incline Bench- 135x12 185x8 225x4 235x1
side laterals- 40x12 40x10 40x10 40x11 40x10 (used 2 2Olb dbs)
Reverse Grip Bench- 225x5 225x5 225x5 225x5 225x5
Shoulder Raises- 70x5 70x5 70x4 (used 2 35lb dbs)
Rotor Cuff work
Tricep Pushdowns- 75x6 75x6 75x5

Sat. 5-28-05 LEGS, Forearms, little bit of bi work
Box Squatts- 135x15 225x8 255x5 275x3 315x1 315x1 315x1 255x5
Weighted Ab work
Forearm Curls- (35x10)x3 (35x10)x3 (35x12)x3 (35x12)x3 (35x12)x3
Calf Raises(on leg press machine)- (420x12)x3 (420x10)x3 (420x10)x3
Standing Db curls- 80x12 (2 40lb dbs)
Preacher curls- 90x6 90x5 (2 45lb dbs)

**been working alot of hrs so haven't gotten to the gym as much as I want to**

 

[joshbeam1]

Tuesday- 5-31-05 BACK
DL's- 135x15 225x10 280x8 385x5 455x3 475x1 455x1 385x5 315x6
Weighted Ab work
Lawn Mowers- 100x5 100x5 100x5
Shrugs- 225x10 275x7 295x5
Hammer Curls- 2 40lb dbx10 80x10 80x7

Friday- 6-3-05 Chest/Shoulders/Tris
Decline- 135x15 225x10 275x5 315x1 315x1 275x5
Reverse FLies(side laterals)- 40x12 40x10 40x10 40x10 40x10
Rotor CUff work
Incline- 135x15 185x6 225x1
Shoulder Raises- 70x5 70x5 70x5 (used 2 35lb dbs)
Tricep Pushdowns-75x9 90x3
*had no spotter and had put in a long day at work, so was low on energy

Saturday-6-4-05 Legs/forearms
Leg extensions (warm up)- 90x10
Box squatts(9inch box)- 135x15 225x8 260x5 280x3 320x1 320x1 320x1 260x5
Weighted ab work
Forearm- (35x10)x3 (35x10)x3 (35x10)x3 (35x10)x3
Calf Raises on Leg Press- (420x10)x3 (420x10)x3 (420x10)x3 (420x10)x3
Leg Press- 420x5 420x5 420x3
Went up in squatts!!

 

[joshbeam1]

Monday- 6-6-05 BACK
GM's- 135x15 195x10 235x8 265x5 275x5 245x5
Weighted Ab work
Shrugs- 135x15 225x10 275x6 295x4
Wide Grip Lat. Pull down- 180x10 180x6 195x4
Bicep Curls- 1 super set from 40lb db's down to 20lb db's

Tuesday- 6-7-05 CHEST/SHOULDERS/TRI's
Seated Military Press- 115x10 135x7 155x3 155x4 155x3 135x6
Rear Delt work w/bans- 11reps, 10reps, 9reps, 9reps, 9reps
Rotor Cuff work
Reverse Grip Bench- 135x15 225x5 225x5 225x5 230x5 230x5
Arnold Press- 80x10 80x10 (used 2 40lb dbs)
Tricep Pushdowns- 75x6 75x4
*no spotter- also, case u guys are wondering y my military press is low, im pretty carefull about putting too much stress on my shoulders cuz i had a shoulder injury a couple yrs back and it still bothers me if i tax it too much (especially on shoulder press and dips)

Friday-6-10-05 LEGS
Box Squats- 135x15 225x8 265x5 285x3 320x1 330x1 330x1 270x5
Weighted AB work
Calf Raises(on leg press machine)- (420x15)x3 (420x15)x3 (420x15)x3 (420x12)x3
Leg Press-420x5 420x5

*also started taking 40mg of superdrol thursday 9th. Plan on running a 6-8wk cycle. Increased my calories also. Decided to go back to bulking and say fuck cutting. I don't like being at 227lbs, weak and lean. Rather be 244 a bit heavier and stronger.

 

[joshbeam1]

Monday- 6-13-05 BACK/Bis
DL's- 135x15 275x8 385x5 385x5 385x5 385x5 385x5
Ab work
Lawn Mowers- 110x5 110x5 110x4
Shrugs- 225x15 275x10 315x7 365x2 315x5
Ez bar curls- 115x7 125x5 125x4

Tues- 6-14-05-Chest/Shoulders/tris
Incline Bench- 135x15 185x8 215x5 225x3
Rotor Cuff Work
Rear Delt Work(w/bans)- 11reps, 11reps, 10reps, 10reps
Reverse Grip Bench- 230x5 230x5 230x5 230x5 230x5
Shoulder Raises-(used 2 35lb dbs)- 70x5 70x4 70x4
Tricep Pushdowns- 75x5

Thurs- 6-16-05- LEGS
Leg extensions- 80x10(warm up)
Box Squats- 135x20 225x8 265x5 295x1 335x1 335x1 335x1 275x5
Calf Raises(on leg press machine)- (420x15)x3 (420x15)x3 (420x15)x3 (420x10)x3
Standing Calf Raises- Bodyweight+45lb db per leg x 20, bw ea. leg x20, bw both legs x20

Fri_6-17-05 ARMS, ABS
*decided to do arms cuz i didn't hit them much this wk, i'm on cycle, feel good and just got a new dip station in
Dips- bodyweightx15 bw+45lbsx10 bw+90lbsx5 (bw+90lbsx3 bw+45lbsx3) bw+45lbsx8
Curls- (just got 50lb dbs so thought i'd try em out)- 100x10 100x10 100x7
Hammer Curls- 100x6
Weighted AB work
Forearm curls- (35x12)x3 (35x12)x3 (35x12)x3

 

[joshbeam1]

Monday-6-20-05- BACK
GM's-135x15 205x10 245x9 275x5 275x5
Weighted Ab work
Wide Grip Lat. Pull Down- 180x8 195x4
Lawn Mowers- 110x6 110x6

Tues- 6-21-05- Chest/Shoulders *NO SPOTTER**
decline bench- 135x20 225x12 280x5 315x3 275x5
Bent Side Laterals- 40x12 40x12 40x11 40x10
Rotor Cuff Work
Incline Bench-135x15 185x8 205x3
Arnold Press-(used 50lb db's)- 100x10 100x10 100x8
Shrugs- 135x15 225x9 275x4 275x6

Friday-6-24-05- LEGS
Hack Squats- `135-15 135x15
Weighted Ab work
Box Squats- 225x8 275x5 305x3 345x1 350x1 345x1 275x5
Calf Raises(on leg press machine)- (420x15)x3 (420x15)x3 (420x12)x3 (420x10)x3 (420x10)x3

 

[joshbeam1]

Monday- 6-27-05- BACK
DL's- 135x15 225x10 280x8 405x5 405x5 405x5 405x5
Weighted AB work
Shrugs-135x15 225x10 275x8 315x6 315x5
Wide Grip Pull up- 7 4
Lawn Mowers- 110x5 110x5

Tuesday-6-28-05- Chest/Shoulders *long day @ work
Reverse Grip Bench- 135x20 235x5 240x5 245x5 245x5 245x5
Rear Delt work w/bands
Rotor Cuff work w/bands
Incline Bench-185x10 225x4
Arnold Press- 2 50lb db'sx10 100x8

Thursday- 6-30-05 LEGS
Hack squats-135x15 135x14
Box Squats- 225x8 275x5 315x3 355x1 355x1 355x1 275x5
Weighted Ab work
Calf Raises(on leg press)- (450x15)x3 (450x15x12)x3 (450x12)x3 450x30

Friday- 7-1 05 ARMS
Dips- bodyweightx20 bw+45lbsx11 bw+90x5 bw+45x10 bw+45X8
Ez bar curls- 115x12 125x8 135x5
Weighted Ab work
Db curl- 100x7 100x7
Wrist Curls- (35lb dbx15)x3 (35x15)x3

 

[joshbeam1]

Monday- 7-04-05- Damn gym was closed
Tues- 7-05-05 BACK
GMS(or what i thought was GM's )- 135x15 225x10 260x8 285x5 285x5
Weighted Ab work
Wide Grip Lat. Pull down-195x8 210x5 195x6
Shrugs-135x20 225x11 275x9 315x6
Seated Rows- 180x10 230x3
Wed.- LEGS
Hack Squats- 135x15 135x15
Box Squats-225x10 280x5 320x3 315x4
Weighted ABs
Friday-7-8-05 ARMS, Calves, Forearms,rear delts, some legs
Rotor Cuff work
Rear Delt work
Curls- 2 50lb db's x 10 100x10 100x7
Tricep Push downs- 75x12 90x6 90x5
Weighted ABs
Calf Raises(on leg press machine)- (450x15)x3 (450x12)x3 420x30
Leg Press- 450x10 450x10
Front Squat- 135x15
Wrist Curls- (35lb dbx15)x3 (35lb dbx15)x3

 

[joshbeam1]

Monday- 7-11-05- BACK
DL's- 135x10 280x8 385x5 405x5 455x3 315x7
Weighted Abs
Seated Rows- 180x10 220x3 200x5
Shrugs- 135x15 225x10 275x8 315x6 315x5
Db Curls(using 50lb dbs)- 100x10 100x9

Tues- 7-12-05- Chest/SHoulders/Tris *worked light cuz I didn't wanna mess up my shoulder again*
Incline Bench-50lb dbsx20 100x15
Rear Delt Work
Reverse Grip Bench-135x15 245x5 255x5 255x5 255x5
Side Lats-25lb dbsx10 25lb dbs x 10 25lb dbsx10
Rotor Cuff work

Wed-7-13-05- LEGS
Hack Squats- 135x15 145x15
Box Squats-225x8 275x5 320x3 360x1 360x1 360x1 275x5
Calf Raises(on leg press)- (450x15)x3 (450x15)x3 (450x12)x3

 

[joshbeam1]

Monday- 7-18-05 BACK
GM's(or what I thought were GM's)- 135x10 225x12 275x10 315x10 355x5
Seated Rows- 180x12 220x5 220x5
Wide Grip Lat. Pulldowns- 195x8 205x5
Shrugs- 135x20 225x15 315x10 355x5 315x7
Weighted Abs

Tues- 7-19-05 Chest/Shoulders/Tris
Flat Bench- 135x20 225x8 280x5 315x3 345x1 275x5
Rear Delt Work w/bands
Incline Bench- 135x20 185x10 225x4
Tricep Pushdowns- 70x9 80x4
Lat. Raises- 30lb db'sx11 60x10 60x6

WEd- 7-20-05 Legs
Hack Squats- 135x15 145x15 155x10
Weighted ABs
Box Squats- 225x8 280x5 325x3 365x1 315x2
Calf Raises(on leg press)-450x40 450x30 450x26

Thursday- 7-21-05 Bi's
ez bar curls- 115x12 135x7 145x3
Db curls- 50lb db'sx10 100x10
Forearm work- (35x15)x3 (35x15)x3 (35x15)x3

 

[joshbeam1]

RECORD BREAKING WEEK!!

Monday-7-25-05- Back
DL's- 135x15 295x8 405x5 465x3 500x2 525x1 405x4
BB Rows- 135x15 225x3 175x8 195x3
Shrugs- 225x12 315x8 335x5 315x5

Tues-7-26-05-Chest/Shoulders/Tris
Decline Bench- 135x15 225x10 295x5 320x3 275x8
Weighted Abs
Reverse Grip Bench- 255x5 255x5 255x5
Rear Delt Work

Thurs-7-28-05-LEGS
Box Squats- 135x15 225x8 295x5 325x3 365x2 385x1 315x4
Weighted Abs
Calf Raises(on leg press)-(450x15)x3 450x39 450x33 420x25
Hack Squats- 135x8 135x7

Friday-7-29-05- ARMS
Ez Bar Curls- 115x12 125x8 135x5 145x4
Weighted ABs
Tricep Pushdowns-70x10 80x6 90x1
Forearm Work
Hammer Curls- 50lb db'sx7

 

[joshbeam1]

Monday- 8-1-05- BACK
DL's-135x10 315x8 405x5 475x3 500x2 500x1 315x5
Weighted Abs
Lawn MOwers- 85x12 110x6 110x6
Shrugs-225x10 295x10 335x6 315x6

Wed-8-3-05- CHest/shoulders/tris
Incline Bench- 85lb dbsx12 170x12 170x9
Rear Delt WOrk
Decline Bench-85lb dbsx10
Reverse Grip Bench-225x8 255x5 265x5 275x5 295x3
Flat Bench-315x1
Weighted ABs

Thurs-8-4-05- LEGS
Hack Squats- 135x18 145x13
Weighted ABs
Box Squats-225x8 275x5 315x3 385x1 405x1 315x4
Calf Raises(on leg press)-360x8ea.leg 360x7 ea. leg

Fri-8-5-05- ARMS, Calves
Db curls- 50lb dbsx10 100x10
Tri extensions- 40lb dbx10 ea. arm
Tri pushdowns- 90x8 90x6
Hammer Curls- 50lb db'sx10
Calf Raises(on leg press)- 365x5 per leg 330x7 per leg 330x6 per leg
Straight bar curls- 135x3

 

[joshbeam1]

Monday- 8-8-05 BACK
DL's off 6inch platform- 135x15 225x8 275x5 315x3 405x1 315x4
Wide grip lat pulldown- 195x8 210x7 225x4
Shrugs- 225x12 315x8 315x8 335x4 225x12
Weighted ABs

WEd- 8-10-05 Chest/Shoulders/Tris
Incline Bench- 85lb db'sx12 170x12 170x12
Decline Bench- 275x5 315x3 315x3 315x3 275x8
Rear Delt Work
Calf Raises(on leg press)- 330x7 per leg 330x6 per leg 330x5 per leg

Thurs. 8-11-05 LEGS
Hack Squats- 135x15 145x15
Weighted Abs
Box Squats- 285x8 315x5 365x2 405x1 315x3
Calf Raises(on leg press)-330x4 per leg 330x3 per leg

 

[joshbeam1]

Monday- BACK- 8-15-05
DLS- 135x15 315x8 405x5 475x3 525x1 525x1 315x8
Weighted Abs
Calf Raises(on leg press)- 330x4 per leg 315x5 per leg 315x4 per leg
Shrugs- 225x10 315x7 335x5 315x4
Wide Grip Lat. Pulldown- 180x10 210x4 225x1

Tues- Chest/Shoulders/Tris- 8-16-05
Incline Bench- 135x20 185x8 205x5 225x3 135x10
Rear Delt Work
Reverse Grip Bench- 225x5 245x8 255x5 265x5 275x5

Fri- Legs/Arms- 8-19-05 *had long day at work, so didn't do the best in this workout
Hack Squats- 135x15 155x15
Weighted Abs
Box Squats- 275x9 315x5 355x0 Leg hurt really bad
Db Curls- 50lb db'sx10 100x10 100x7
Tricep Pushdowns- 75x10 90x6 90x5

 

[blackjack]

are you still using superdrol? what are your thoughts about it?