xBoBx

[tman55]

good work bro

 

[xbobx]

oh ya i love how frustrating it is that my legs can move weight but my upper sucks....but workin on it all so we will see what happens

 

[xbobx]

Hammer Curls
30*16
35*16
40*8

Deads
135*16
185*10
225*4
225*4

Spider Curls
65*8
55*8

HS Preacher Curls
45*8
45*8
70*8
90*8
115*2

TBar
45*16
90*10
140*8

Lat Pulldown
120*8
150*8
135*8

Wide Pullups
BW*8
BW*8


Past few days have me sore as hell......so did what I could. Outside of that I remember now that I suck at pullups. But only way to get better is to throw them into the routine.

I found a couple PL meets coming to IL in like 6 months that I might make an attempt at. So I am gonna be changing my routine up to see what I can do to kick my ass until then

 

[Winter]

Good. The comp. will definitely give you some motivation and drive to work harder.

Nice work.

 

[xbobx]

ya man i found a link the other day with a list of meets in IL.....might as well do it since I believe by that point i will have a lot more power in my wheels to get me at least to do something

i kno i wont be doing anything with bench for it bc my bench sucks a lot.....deads i dont know considering i just started doing those....we will see what happens as it gets closer to that time

 

[xbobx]

took sunday and monday off

sunday-gym was closed

monday- spend the day with my fiance

 

[xbobx]

04.18.06

Bench
185*8
205*5
205*5
225*3

Shrugs (Bar in front)
135*20
225*10
225*10
315*10
405*5
405*5
405*10

Shrugs (bar behind back)
135*10
135*10
185*10

Single Arm Pulldown
10*20
20*10
30*10

Tri Pulldown
30*10
50*10
65*10
95*5

Dips ****the gym I went to had a belt!!!!!!!!
BW*10
BW+25*10
BW+45*8
BW+45*8
BW+25*8


Didnt get much done. But then again I look at the sets and I did more done than I thought.

 

[xbobx]

04.19.06

TBar
45*12
90*10
135*8
135*6 drop 90*8
90*8 drop 45*8

HS Curls
45*8
80*8
90*8

Deads
135*10
225*8
275*6
315*3

Barbell Rows
45*10
65*15
95*10

Hammer Curls
15*15
25*10
35*10

Concentration Hammers
15*15
25*8
35*8

Lat Pulldown
75*10
90*10
135*8
165*5

Seated Rows
90*10
150*3

Cable EZ bar Curls
60*16
80*12
120*8
160*6
190*couldnt get it at all

I think I could have done a couple more reps on the deads at 315 but i didnt know how i would feel after a couple more pulls....Tried barbell rows again to see if I can get them to workout for me.....other than that the back portion of today felt really good....I will need to do Bi-s again one of these days soon and really hit them how I want to do it

With how my deads are progressing any suggestions that should help me out more to get the weight higher for when I go to the PLing meet later in the year....I plan on doing Squat and Deadlift because my bench is very weak sauce

 

[Winter]

Throw the deads as your first workout - heavy compounds always first. And I think you have a bit too many exercises for isolating biceps, maybe you wanna just cut two of them out.

Keep up the nice work bro.

 

[SteelSouth]

Throw the deads as your first workout - heavy compounds always first. And I think you have a bit too many exercises for isolating biceps, maybe you wanna just cut two of them out.

Keep up the nice work bro.

I agree with winter. Deads are the main excercise for back and should be performed first. Other than that, nice work x. Good luck with the comp if you decide to do it!!

 

[xbobx]

ya i usually try to get to deds first but there were a coule guys using the area designated for deads, squats and what not.....i didnt feel like waiting so i decided to start with something else this time

 

[SteelSouth]

ya i usually try to get to deds first but there were a coule guys using the area designated for deads, squats and what not.....i didnt feel like waiting so i decided to start with something else this time

ahhh...yeah that sux, I deal with that all the time. I couldn't finish my calf excercises the way I wanted to yesterday b/c some guy decided he was going to do Flat presses and Incline Presses for 25 minutes on the Smith machine

 

[tman55]

nice work. keep at it

 

[xbobx]

thanks guy


ya i run into the problem everytime i go lift

 

[xbobx]

04.21.06

Squats
Bar*20
135*15
225*10
275*8

Smyth Squats
315*8
315*8

Leg Press
180*20
360*12
450*10
540*8
630*4

Standing Calf Extension
BW*25
BW*15
BW*12

Calf Extension on Leg Press
540*20
540*10
630*20

Seated Calf Extension
210*15
295*12

Right leg was really bothering me today so I didnt do much for legs today....so no extensions and everything which sucks

 

[Winter]

Next time put more weight on the squats because it seems like you can do a lot more.

Nice work.

 

[xbobx]

ya i kno i can do a lot more.....i didnt do more with them since i am deveoloping shin splints(....again which sucks) in my right leg and it was throwing my balance off alot as well as it hurting

i didnt go as high as i wanted to go with the squats bc of it and the leg press i just went for a high number even though it hurt like hell

 

[xbobx]

taking this week as a light training week i am still going to go almost every day but I am gonna keep the weight light and everything for the next couple days to kinda let my body heal a little bit before I go into a couple hard weeks

 

[xbobx]

getting sick sucks.....took a couple days off and i during that i caught the flu and was sick as hell. I was able to get out of bed and do minor work with some cables at home but I wasnt in any condition to go push myself at the gym


but now its time to get started again

 

[xbobx]

05.04.06
Concentration Curls
20*10
25*12

Spider Curls
40*12
50*10
60*8

Shrugs
90*20
180*16
270*12

V-Bar Pushdown
50*20
80*10
80*10
110*8

Laying Cable Extensions
50*10
50*10
80*10

Dips(someone stole the belt....so BW only)
BW*16
BW*12
BW*10
BW*10
BW*10

HS Curl
45*8
70*8
90*8
80*6 drop 70*4 drop 45*8

Hammers
20*10
25*10
30*8

Skullcrushers
60*20
60*20



Could have spread it more out but it was my first day back into lifting and still not feeling 100% better from that damn cold