Mister69's Log

[mister69]

smythe squats- 2x3

leg press- 12 plates +20lbs 1x15+2+1+1+1 r\p

sldl- 1x10,1x6 325lbs

ab\aductor- #150 1x25, #130 1x25

hs abs- 2x20 #12

seated knee raises- 1x50
crunches- 1x100

calves- 6plates on leg press 2x20

-dc stretches-
quad- 60 seconds
ham - 60 seconds per leg
calves - 6plates 60 seconds

 

[mister69]

11/10
rotator work- 1x20 each 5lbs db
flat wide grip pause bench- 2x5 295lbs (more weight next week)

incline wide grip- 2x6 235lbs

cybex military- #15 1x6

tricep pushdowns- #150 1x34

hs abs- 2x20 #12
crunches- 1x50, 1x30

seated knee raises- 2x30
-dc stretches-
chest- 40 lb db 60 sec
tri- 30lbs db 60 sec
shoulder- 60 sec

-notes-
Did a little rototor work, hope this helps.
good workout, been doing well with my meals, jsut focusing on premaking meals on sundays. Been drinking a nice egg nog 1x daily and hope this will all add to my weight gain. My official weigh in is going to be right around thanksgiving. That would be almost 2 months of not being on the scale. Hope it surprises me

 

[pullinbig]

cheese cake and whole milk.

 

[mister69]

will do pullinbig thanks....you had me spit all my green tea over my keyboard lolol

 

[pullinbig]

my pleasure. =0l

 

[mister69]

deads off a 3 inch block- 435lbs 1x3, 1x2 (all raw with chalk)
45 degree hypers- 50lbs +bodyweight 2x20 (more weight next time)

hs abs- 2x20 #12

t-bar rows- 4 plates 2x6

wide lat pull downs- 1x8,1x7#210

ez bar wide curls- 1x12 100lbs

reverse curls on preacher- 1x10 60lbs (grip failed)

rear delt work- 25lbs db's 2x20 (more weight next time )
crunches- 1x50, 1x40
seated knee raises- 2x40

-dc stetches-
back- 60 seconds
bi - 60 seconds
forearm- 55lbs 60 seconds

-notes-
Brought one of my good friends to the gym today and had him workout, had him go really light and just keep form tight. He has a huge frame to work with about 6'2 @230-240lbs or so, and looks pretty damn solid.
Felt really drained today at the gym, its ok I will just eat like a pig this weekend and make up for it. Doing the heavy abs after core work helps alot so i will stick with that and see what happens. Missed 1 meal yesterday taht might be my problem. I will just wake up tomorrow moring and muscle down alot of salt bagels with creamcheese with my eggs Doiing more crunches and knee raises now and feel great. The way i look at it, a few minutes more will be worth it in the end.

 

[pullinbig]

i love your attitude towards lifting. very refreshing. =0)

 

[mister69]

off day, just hit up the all you can eat sushi buffet.

Loaded up on salmon roles, steak, and oh yeah ate half a cheese cake.

 

[huskyguy]

All you can eat sushi--food of the gods

 

[pullinbig]

sushi and cheese cake. mmm mmmmm mmmmmmmm

 

[mister69]

legs-

smythe squats- 2x5 435# light spot on both 5th reps so next week gonna close the deal

leg press- 12 plates+20lbs 1x16+2+2 r\p

sldl- 325lbs 2x10

ab\aductor- 1x25 each #130, 150#

hs abs- 2x20 #12

hanging knee raies- 4x10
crunches- 1x50
cybex torso oblique thingy- 1x20 each side
calves- 1x50, 1x50 (this one was r\p cause i was dieing) 60#
-DC stretch-
quad- 60 seconds
hams- 60 seconds per leg
calves- 60lbs on standing for 60 seconds

-notes-

felt great drank a sugar free energy drink w\taurine before i worked out and sipped on powerade durring this workout. I think me and my buddy scared a few of the girls upstair in the nice old cybex room haha.
Off to cook some lightly breaded chicken with raviolis.

 

[mister69]

rotator work

flat pause bench wide grip- 1x5, 1x5(light spot at lockout) 300lbs

decline smith machine pinkies on rings- 335lbs 2x8 (got 1x10,1x9 last time)

cybex shoulder press- #14 1x11

press downs- 150# 1x30

Hs abs- 2x20 #12

-dc stretches-
chest -40's for 60 sec
tris- 30's for 60 sec
shoulder- 60 seconds

-notes-
Stopped taking MSM and glucosomine suflate about 2 weeks now and boom their go my elbows and shoulders again. I am flat broke and dont have the extra cash to spend on joint support, whey protein isolate is more important I think. Cause i gotta use a boatload of protein. I used my ace bandages on my elbows and did rotator work. I have alot of fish oil caps and might use that for my joints etc. But i am already taking in olive oil w\protein shakes so I dont know how i am goin to work out my EFA situation. I am starting to see signs of overtraining,
-Cant sleep straight through the night
-Joints hurt
-lethargic through the day

I was thinking of doing a deload\cruise and just doing higher rep stuff and not go to failure for 2 weeks.

 

[pullinbig]

take a week off.

 

[mister69]

thanks pullin...i hate taking a week off lol but I gotta listen to my body

 

[mister69]

sldl- 365lbs 1x5, 375lbs 1x5

45 degree hypers- 90lbs +bodyweight 2x20

cybex pullover machine reverse grip- 1x12+6+2 r\p #10

cybex row machine- #20(entire rack) 2x6

ez bar curls- 1x10 105lbs
reverse preacher curls- 65lbs 1x7
rear delt work- 2x10 25'slb db's
hs abs- 2x20 #12
hanging knee raises - 2x20
-dc stretch-
back- hanging bodyweight on wide pullup bar 1 minute 35seconds

-notes-

didnt do bicep or forarm stretches cause my left shoulder and elbow kills. Just got some glucosomine sulfate lotion for joints. Goin to use that and bengay. Horrible workout, drained and just focused too much on the pain of the shoulder etc. Didnt like that pullover machine at all nor did i like that cybex row machine. Off to eat cause mabey that will just make me feel better and more pumped lol.

 

[blackbeard]

nice sldl

 

[mister69]

thank , i felt i could have gotten mabey 5lbs more on each set, but there is always next time

 

[pullinbig]

sweet workout.

 

[mister69]

thanks pullinbig, my back is sore as hell today\so is my hams :-0

 

[pullinbig]

dats what ya wanted.