Mister69's Log

[mister69]

flat wide grip bench- 315lbs 2x4 clean

incline wide bench- 2x7 clean 235lbs

military machine- #14 1x11

tri pushdowns- #150 1x28+8+6+8 rest pause (felt like doing 50 reps)

hs abs- #12 2x20

hanging knee raises- 4x25

crunches- 1x50
DC stretches-
chest- 40lbs db's 60 seconds
shoulder stretch- 60 seconds
tri- 25lbs db's (30's next time)

-Notes-
went back to flat and still stuck, other than that good workout

-still not sure about cardio , i was thinking 2x\week on an empty stomach w\a shake and green tea but i am not sure if it will benefit me considering i am bulking and have trouble gaining weigth.

 

[mister69]

no lifting today just eating a boatload of food

 

[mister69]

deads off a 3 inch block- 405lbs 1x5, 425lbs 1x5

pull thrus- 2x20 #150

t-bar rows- 4 plates 2x5

wide lat pull downs- 2x8 #210

ez bar wide curls- 1x10 95lbs

reverse curls on preacher- 1x10 55lbs

rear delt work- 25lbs db's 2x20

calves- rack 2x6
abs- 2x20 #12

-dc stetches-
back- 60 seconds
bi - 60 seconds
forearm- 50lbs 60 seconds
calves- 140lbs 60 seconds

-notes -

Went to home depot today and got some wood for my 3 inch block. 3 1 inch thick pieces did the trick with some 2 1\2 inch nails and its just enough to fit my feet on there. Felt great!!!
heres a picture...

 

[pretty ricky]

you get to 200#'s and you be pullin like an animal.what am i sayin you already pullin like an animal for a man under 200!

 

[mister69]

hey thanks man, I feel as if I am never strong enough, ya know.

I am just using strength gains as my gage of size. I cant jump on the scale too much cause that can drive a man crazy

 

[pretty ricky]

yeah i hear ya fuck a scale.

 

[mister69]

smythe squats- 2x5 425lbs clean (more weight next week)

leg press- 12 plates 1x20 straight set (more weight next week)

sldl- 2x10 315lbs (more weight next time)

45 degree hypers- 50lbs+ bodyweight 2x20

ab\aductor- #130 1x30 each

hs abs- 2x20 #12

hangnig knee raises- 4x25
crunches- 1x50

calves- 8plates on leg press 4x15

-dc stretches-
quad- 60 seconds
ham - 60 seconds per leg
calves - 8 plates 60 seconds

-notes-
quick 3 hour 45 minute workout. Tempted to step on the scale(havent weighed in for 3 weeks) , but didnt cause i may do so in 4 weeks.

Strength is up and I am happy...off to eat a house.

 

[huskyguy]

Hat's off to you--keep it up

 

[mister69]

thanks..i am really spending alot of time in the kitchen.

 

[mister69]

flat wide grip pause bench- 295lbs 1x4, 1x5

decline smythe pinkies on rings- 335lbs 1x9, 1x10

military machine cybex- 1x10 #15

tricep pushdowns- 1x32+12+8 #150
hs abs- #12 1x20, 1x16+4

hanging knee raies- 4x25
crunches- 1x50
-dc stretches-
shoulders- 60 seconds
tricep- 30 lbs db's 60 seconds

chest- 40 lb db's

-notes-

bench is stuck so i am trying wide pause bench for sets of five. Tricep pushdowns wont move up. All in all a bad workout as my left shoulder is acting up bad again.

 

[Smallguy]

keep workng bro it will come in time.... paitence is very important

 

[pullinbig]

flat wide grip pause bench- 295lbs 1x4, 1x5

decline smythe pinkies on rings- 335lbs 1x9, 1x10

military machine cybex- 1x10 #15

tricep pushdowns- 1x32+12+8 #150
hs abs- #12 1x20, 1x16+4

hanging knee raies- 4x25
crunches- 1x50
-dc stretches-
shoulders- 60 seconds
tricep- 30 lbs db's 60 seconds

chest- 40 lb db's

-notes-

bench is stuck so i am trying wide pause bench for sets of five. Tricep pushdowns wont move up. All in all a bad workout as my left shoulder is acting up bad again.

may wanna drop the overhead stuff for a while then. add in some rotaor work too.

 

[mister69]

what are some good rotator work exercises, i never did em before.

 

[pullinbig]

what are some good rotator work exercises, i never did em before.

plenty of stuff on google.

 

[mister69]

sounds like a plan..thanks

 

[mister69]

rack pulls- 435lbs 1x8, 475lbs 1x2(used a belt on this one) straps on both sets

45 degree hypers- 50lbs + bodyweight 2x20

t-bar rows- 2x6 4 plates

wide lat pulldowns- 210# 1x8, 1x6

ez bar curls- 95lbs 1x12 (more weight next time)

reverse preacher curls- 55lbs 1x12 (more weight next time)

rear delt work- 25lbs db's 2x20

hs abs- 2x20 # 12
crunches- 1x50
hanigng knee raises- 4x25

-dc stretches-
back- 60 seconds
forearms- 55lbs 60 seconds
bis- 60 seconds

-notes-

Set of 8 on racks is going up next time. Not a bad workout, just need some bands for 45 degree hypers holding all that weight gets anoying. Wish i wasnt so broke, but priorties are set on food...mainly red meat

 

[pullinbig]

rack pulls- 435lbs 1x8, 475lbs 1x2(used a belt on this one) straps on both sets

45 degree hypers- 50lbs + bodyweight 2x20

t-bar rows- 2x6 4 plates

wide lat pulldowns- 210# 1x8, 1x6

ez bar curls- 95lbs 1x12 (more weight next time)

reverse preacher curls- 55lbs 1x12 (more weight next time)

rear delt work- 25lbs db's 2x20

hs abs- 2x20 # 12
crunches- 1x50
hanigng knee raises- 4x25

-dc stretches-
back- 60 seconds
forearms- 55lbs 60 seconds
bis- 60 seconds

-notes-

Set of 8 on racks is going up next time. Not a bad workout, just need some bands for 45 degree hypers holding all that weight gets anoying. Wish i wasnt so broke, but priorties are set on food...mainly red meat

try the 45°s with a bar behind your neck like you squatting. proly need some help getting setup.

 

[mister69]

that is a great idea pullin, but the 45 degree hyper is on the 3rd floor with all the treadmills and ab rollers so it would be a hassle to bring the bar\weights up to the third floor. Looks like i gotta tough it out with the weight to my chest..oh well gotta do what i gotta do to get big .

thanks once again pulling for the heads up

 

[pullinbig]

that is a great idea pullin, but the 45 degree hyper is on the 3rd floor with all the treadmills and ab rollers so it would be a hassle to bring the bar\weights up to the third floor. Looks like i gotta tough it out with the weight to my chest..oh well gotta do what i gotta do to get big .

thanks once again pulling for the heads up

http://ironaddicts.com/video/45%b0%20hypers%20bart%20blue%20band.wmv

 

[mister69]

took the day off, had too many exams etc..and still sore from racks on sat. Looks like racks off the bench is getting a pain inthe ass. So going over to sldls.

Meals all dials in and protein at 400+ today as usual.