Winterlong's Log

[Winter]

Decebember 17th
Chest
Wide Grip Bench Press
135x12
165x8
185x6
205x3
225x1**I put this up pretty easily, but decided not to put up a second rep because I felt my triceps fatigue.

Incline Bench Press
115x12
135x10
155x7**Couldn't get the 8th rep

Dips
0x12
0x12
0+10lbsx10
0+25lbsx6
**I've never felt my chest so fatigued in my life.

Chest Flies
105x10
120x8
135x6
**Felt an amazing burn in the last few reps.

Overall I had a pretty nice workout & was able to put up more weight/reps than I usually do. Strange thing was, I was really tired when workingout, yet was still able to put up more than what I usually do. I was very satisfied with my work.

 

[adidamps2]

nice wo's winter keep it up man

 

[David Duke]

lookin good charlie

 

[Winter]

December 20th

Back
Close Grip Lat Pulldowns
105x15
150x12
165x10
195x8
210x6**My arms were shaking as I was doing the last 2reps - kickass.

Seated Rows
135x8
150x8
165x6

T-Bar Rows
75x12
95x12
115x8

Reverse Barbell Shrugs
115x15
135x12
155x12

Biceps
DB Curls
35x12
40x8
45x6

Bicep curl machine - messing around while I was waiting for a friend to finish up
60x15
60x15

My arms were feeling awesome today, they were very full and tense. My back felt the same. I had a pretty kickass workout today.

 

[SteelSouth]

Nice log, do you do any deadlifts?

 

[Winter]

Nice log, do you do any deadlifts?

Yes, but on my leg day, I just prefer doing lowerback with legs, no real reason why.

 

[Winter]

December 21st
Shoulders
Military DB Press
40x12
50x12
60x10
65x8

Lateral Raises
20x10
25x8

Reverse Pec Fly
75x12
90x10
105x8
**Felt an awesome burn in my shoulders like never before.

Military Barbell Press - Was just messing around
95x12
115x10

Triceps
Tricep Pulldowns w/ V-Bar
100x15
120x12
140x10
150x8

Single Arm Tricep Pulldown
30x12
40x10
50x8

Dips
BWx12
BW+25x12
BW+45x6

I don't believe I had a great shoulder workout, I usually kill them and lift pretty heavily with them, but today I decided to try some new workouts and it just didn't flow properly. Tricep wise, I tried to cut down on isolated workouts because I find that I'm just overtraining them & they're not growing as fast/big as they should be.

 

[Winter]

December 22nd
Legs / Lowerback
Deadlift
135x10
205x8
225x6
275x4
295x3 - Did one extra because I had terrible form when doing the 2nd rep.

Squat - Had to use the Smith Machine because there weren't people around to give me a spot.
135x10
205x8
225x6
275x4
295x2
**Oddly, my squats are the same weight as my deads... I'm pretty sure I can jack up the squats another 20lbs atleast - Going to try it next week.

Seated Ham Curls
130x10
160x10

Calve Raises
135x20
135x20

Legpress
315x12
495x10
585x8
675x6

Leg Extentions
130x12
195x10
205x8

Pretty good workout today, nothing more to say.

 

[luquillo78]

Good job winterlong.
It's tough to squat and deadlift the same day. Haven't you tried deadlifting with back day?
I saw you did pullups one workout. Excellent excersice. I did them for a long time before I went to a gym and worked great for back width.
Keep it up.

 

[Winter]

December 24th
Chest
Flat Wide Grip Benchpress
135x8
155x5
175x5
195x5
215x2 - I was so tired, I could barely put up the 2nd rep.

Incline Wide Grip Benchpress
135x10
165x7 - Couldn't put the the 8th rep.

Dips
BWx10
BW+25lbsx8

Pec Flies
120x10
135x8

Inclined Pushups w/ ball
BWx15
BWx15

I felt that I had an awesome chest workout. My chest was so full and tired.

 

[Winter]

December 27th
Back
Close Grip Lat Pulldowns
105x15
150x12
165x10
195x8
210x6

Seated Rows
135x8
150x8
165x6

T-Bar Rows
85x10
105x8
125x6
**These felt relatively easy this week & I bumped up the weight too.

Barbell Shrugs
115x12
135x12

Biceps
Dumbell Curls
35x10
40x8
45x6
50x3

 

[mister69]

nice workout

 

[Winter]

December 28th
Shoulders
Dumbell Lateral Raises
20x10
25x8
30x6

Dumbell Shoulder Press
55x10
60x8
65x8

Reverse Pec Flies
90x12
105x10
135x6 **Couldn't do the last 2 reps.

Upright Rows
70x8
80x8

Triceps
Tricep Pulldowns w/ V-Bar
100x15
120x12
140x10
160x8

Tricep Kick-Backs
15x10
20x8

 

[adidamps2]

looking good winter....keep it up man

 

[mister69]

looking good brotha, keep up the good work

 

[Winter]

December 31st
Chest
Wide Grip Flat Benchpress
140x5
160x5
180x5
200x5
220x2 **I'm thinking about lowering this next week so I can have a higher rep. What do you guys think??
135x8(Burnout)

Wide Grip Incline Benchpress
140x8
160x8

Very Wide Inclined Pushups
1' off floor + BW x 15
1' off floor + BW x 15
3' off floor + BW x 10

Wide-Gripped Dips
BWx10
BWx8

Flies
120x10
150x8
105x10(Burnout)

My chest felt verypumped and full. Even when I flexed it after the workout my chest was a bit sore already.

***Have a Happy & Safe New Years everybody!

 

[tman55]

December 31st
Chest
Wide Grip Flat Benchpress
140x5
160x5
180x5
200x5
220x2 **I'm thinking about lowering this next week so I can have a higher rep. What do you guys think??
135x8(Burnout)

i would do another set of 200 or 205 or 210, whichever i could get for at least 4 reps and stay with it until i got 5 reps on both heavy sets then move up 5 pounds. tmo

 

[adidamps2]

lookin good winter...agree with Tman and have a happy and safe new yr too.

 

[Winter]

Thanks guys.

 

[luquillo78]

Good work winter. Keep it up.