Mister69's Log
- Thread starter mister69
- Start date
mister69
New member
rack pulls
375lbs 1x8 w\ straps
405 1x4 w\straps
pull thrus- 90lbs on rack 2x10
bent over bb rows- 315 2x8
narrow grip reverse pulldowns- 2x8 1 pin below entire rack
bb curls wide grip 1x12 120 completed
hammer curls- 80lbs db's 1x4 finished off with 1x6 of 60's db's
rear delt work on an incline bench- 2x20 20lbs db's
hanging knee raises 2x20
heavy ab cable crunches 90lbs on rack 2x20
375lbs 1x8 w\ straps
405 1x4 w\straps
pull thrus- 90lbs on rack 2x10
bent over bb rows- 315 2x8
narrow grip reverse pulldowns- 2x8 1 pin below entire rack
bb curls wide grip 1x12 120 completed
hammer curls- 80lbs db's 1x4 finished off with 1x6 of 60's db's
rear delt work on an incline bench- 2x20 20lbs db's
hanging knee raises 2x20
heavy ab cable crunches 90lbs on rack 2x20
mister69
New member
7/13 tues
squats- 215lbs 1x18 + 2 rest pause (planned on doing 20 straight set but failed at 18 so i took a breather and banged out another 2)
leg press- 1x10 10 plates (easy), 1x6+2+2 rest pause 11plates
gm's - 2x10 185lbs
heavy abs- 2x20 cable crunches 90lbs on rack
calf work
My legs are pumped as hell tonight, as i sit here eating my tuna and baked potatoes cap it off with some milk and go to bed
squats- 215lbs 1x18 + 2 rest pause (planned on doing 20 straight set but failed at 18 so i took a breather and banged out another 2)
leg press- 1x10 10 plates (easy), 1x6+2+2 rest pause 11plates
gm's - 2x10 185lbs
heavy abs- 2x20 cable crunches 90lbs on rack
calf work
My legs are pumped as hell tonight, as i sit here eating my tuna and baked potatoes cap it off with some milk and go to bed
mister69
New member
7/14 Thurs
flat pause bench 280lbs 2x6 completed 2x5
close grip - 250lbs 2x10
hammer grip db flat- 2x10 100's
military -175lbs 1x10
abs 2x20 cable crunches 95lbs
10x20 hanging knee raises
elbows hurting...Once again my left shoulder is acting up and then my inner elbow on the same side hurts. This always happens after 12+ weeks of hacking away at heavy weight...its almost like clock work.
Just took 400mg of ib profen (advil) hope that calms my left shoulder \elbow.
flat pause bench 280lbs 2x6 completed 2x5
close grip - 250lbs 2x10
hammer grip db flat- 2x10 100's
military -175lbs 1x10
abs 2x20 cable crunches 95lbs
10x20 hanging knee raises
elbows hurting...Once again my left shoulder is acting up and then my inner elbow on the same side hurts. This always happens after 12+ weeks of hacking away at heavy weight...its almost like clock work.
Just took 400mg of ib profen (advil) hope that calms my left shoulder \elbow.
pretty ricky
family man
thats what i do ice it evry day and take motrin prescribed 800mg.,but you can take advil just double the dose.hey if the shoulder keeps nagging go get an mri and see what the doc says,it's prollay nothing more than bursitis or tendonitis maybe some impingment alot of guys who lift have that.then he will shoot you up with a little cortisone,lidocaine it works wonders for me.the last one i had was about 6 months ago and the pain is just now coming back.
mister69
New member
wasnt sure weather i should wear a belt or not cause i never deadlifted this much, but knock on wood no back problems what so ever and everything felt great!! so didnt use a belt.
deadlift-
1x8 365 (got 6)
1x4 415lbs (got 2)
pull thrus- 70lbs on rack 2x10 *cant go higher in weight cause i fall back
bent over bb rows- 315 2x8 w\straps
narrow grip reverse pulldowns- 1x7, 1x8 entire rack
rear delt work on an incline bench- 2x20 20lbs db's
hanging knee raises 2x20
heavy ab cable crunches 90lbs on rack 2x20
crunches 1x50
deadlift-
1x8 365 (got 6)
1x4 415lbs (got 2)
pull thrus- 70lbs on rack 2x10 *cant go higher in weight cause i fall back
bent over bb rows- 315 2x8 w\straps
narrow grip reverse pulldowns- 1x7, 1x8 entire rack
rear delt work on an incline bench- 2x20 20lbs db's
hanging knee raises 2x20
heavy ab cable crunches 90lbs on rack 2x20
crunches 1x50
mister69
New member
7/18 mon
squats- 1x20 @ 215lbs completed straight set going to up it to 225 next week
leg press- 11 plates 2x10 completed straight sets gonna up it next week as well
gm's - 2x10 205lbs torso not quite parallel but kept form good
heavy abs cable crunches- 90lbs,100lbs
calf work - 4 plates on leg press 1x12
hanging knee raises- 4x20
crunches- 1x50
felt good today at the gym..Wrapped my elbows before the gym and kept them tight and felt great! No ib profen today but the wrapps helped.
tomorrow is chest\delt\tris day and i am gonna drop bench and shoulder work like pb said. NOt sure as to what that leaves me with to do tomorrow.
thinking of doing this
hammer strength press machine 2x10
tri pushdowns- 2x10
mabey 1x10 of bodyweight dips
still not sure..
squats- 1x20 @ 215lbs completed straight set going to up it to 225 next week
leg press- 11 plates 2x10 completed straight sets gonna up it next week as well
gm's - 2x10 205lbs torso not quite parallel but kept form good
heavy abs cable crunches- 90lbs,100lbs
calf work - 4 plates on leg press 1x12
hanging knee raises- 4x20
crunches- 1x50
felt good today at the gym..Wrapped my elbows before the gym and kept them tight and felt great! No ib profen today but the wrapps helped.
tomorrow is chest\delt\tris day and i am gonna drop bench and shoulder work like pb said. NOt sure as to what that leaves me with to do tomorrow.
thinking of doing this
hammer strength press machine 2x10
tri pushdowns- 2x10
mabey 1x10 of bodyweight dips
still not sure..
mister69
New member
7/21 thurs
rack pulls (double overhand grip)
375lbs 1x8 w\ straps (going to up it in two weeks)
415 1x4 w\straps(going to up it in two weeks)
pull thrus- 110lbs on rack 2x10 (tryed to get a lean going)
bent over bb rows- 315 2x8 w\straps
narrow grip reverse pulldowns- 2x8 entire rack
rear delt work on an incline bench- 2x20 20lbs db's
hanging knee raises 5x20
heavy ab cable crunches 100lbs on rack 2x20
1x50 crunches
wrapped my elbows again and no ib profen needed for the past few days..hope this lasts.
Felt strong ..apparently my racks\deads are moving up real nice ..would be nice next week to pull that 415 off the floor for a nice clean 4 reps that is my goal.
not going up in bb rows cause i dont want form to be sacraficed so keepin them there for now.
been drinking that green tea , but had to lay back on it as it does upset my stomach for some odd reason , so i drink about 3-4 bags daily cuase with 10 bags my stomach was killing me....
really hope the green tea still aids in the leaning out etc...
rack pulls (double overhand grip)
375lbs 1x8 w\ straps (going to up it in two weeks)
415 1x4 w\straps(going to up it in two weeks)
pull thrus- 110lbs on rack 2x10 (tryed to get a lean going)
bent over bb rows- 315 2x8 w\straps
narrow grip reverse pulldowns- 2x8 entire rack
rear delt work on an incline bench- 2x20 20lbs db's
hanging knee raises 5x20
heavy ab cable crunches 100lbs on rack 2x20
1x50 crunches
wrapped my elbows again and no ib profen needed for the past few days..hope this lasts.
Felt strong ..apparently my racks\deads are moving up real nice ..would be nice next week to pull that 415 off the floor for a nice clean 4 reps that is my goal.
not going up in bb rows cause i dont want form to be sacraficed so keepin them there for now.
been drinking that green tea , but had to lay back on it as it does upset my stomach for some odd reason , so i drink about 3-4 bags daily cuase with 10 bags my stomach was killing me....
really hope the green tea still aids in the leaning out etc...
