xBoBx

[xbobx]

05.06.06
Bench
Bar*40 warmup
135*10
185*8
195*5
205*5

Smith Bench
135*14
225*5
225*5

Dumbbell Press
30*20
40*16
80*5

LT Lateral Raises
30*20
30*20

Side Dumbbell Lateral Raises
10*10
12*10
15*8


Not too happy with what I did today but next time just gotta make it better thats all. Had a BFA done today with calipers and I am at a rediculus 21.7% bf

 

[Winter]

No incline?
Nice work.

 

[xbobx]

what i am gonna try doing is do flat one week and then do incline the next so i can see if i can get more out of my lifts that way

 

[Winter]

Oh. Okay.

 

[xbobx]

May 13th

bench
135*10
205*6
225*6
245*failed
225*2

shrugs
210*8
210*8
210*8
210*8

decline
135*12
185*8

incline
135*10
135*8

incline bells
50*12
55*10
60*8

rope pushdown
30*25
63*12
52*10

Vbar pushdown
35*20
52*12
63*10
72*8
50*10

Incline vbar extension
52*16
63*12
63*10
52*8

skullcrushers
65*12
70*10
80*10

dips
bw*10
bw*10

straightbar pressdown
30*15
40*10

I had a lifting buddy for once so I had a spotter for once. Decided to throw everything together for chest today so incline/flat/decline all got done for once.

I think I am 100% better from that bad case of the flu or whatever it was that I had...I can keep food down much better now. Only lost 2lbs when I was sick so I guess thatz a good thing

 

[luquillo78]

Nice work. Keep it up.

 

[xbobx]

May 15

Deads
135*8
185*8
225*5
275*5

Front Delt Press
95*8
115*10
135*10
135*10
185*1

Hypers
0*20
25*20
25*20
25*20

Lat Pulldown
90*10
90*10
120*8

Rear Pulldowns
90*10
90*10

Reverse flys
50*10
50*10

LT Military Press
50*15
100*15

 

[xbobx]

Ok havent really been keeping a log over the the time since i posted one last so I am gonna get back into it now...or at least try

5-25-06
Flat Bench
Bar*18
135*14
155*12
185*8
205*3

Front Raises
15*12
25*12
30*8

Incline dumbbell press
55*8
60*10

Front shoudler press
95*12
115*10
115*10
135*8

Side Lat Raises
15*8
15*8
15*10

Decline Bench
135*10
135*8

Shoulder press behind head
95*12
115*10


Today felt crappy....lifts sucked...was tired and just didnt wanna do anything

 

[xbobx]

5/26/06
External Rotations (side)
15*20
20*20
25*16

Hammer Curls
15*20 no rest 25*10
35*8
45*6
45*4

Wrist Curls
35*20
55*20
75*10
75*10

VBar
20*20
50*20
65*20

Rope Curls
35*12
50*12
65*12
75*12

Dips
BW*16
BW*16

Spider Curls
50*8
70*6

Still feeling like crap i dont know what it is but I feel really weak and pathetic

 

[xbobx]

5/27/06

TBar
45*16
90*12
135*8
90*8
45*10

Hypers
BW*20
25*12 no rest 35*10
35*12

Deads
135*10
185*8
225*5
275*3

Shrugs
135*10
185*8

Seated Row
90*10


Dont know what my problem is but I am stopping with the vitamins, fish oil, and flax seeds until I see what the problem is. I would rather get stronger and feel better than take those damn things so we will see then what happens

 

[xbobx]

Ok I am feeling better now so this is what my first day back into the gym. I have been doing minor work with bands and lower weights at home to keep me busy but I am glad I am back and feeling about up to par


6/5/06
VBar
35*12
35*12
50*12
50*12
62*10

Rope Pulldown
50*12
32*12

Flat Bench
135*10
225*8
245*5
265*3 <--------highest I have gotten so far
135*12 half rep
135*10 half rep

Incline Dumbbell Press
30*12 half rep
40*8 half rep


Didnt too really too much today. Bench was a hard day and was what I needed to do and I feel that I accomplished something there for once

 

[xbobx]

6/6/6

Deads
135*16
225*12
225*8
315*2
315*2

TBar
45*20
45*16
70*16
90*16
115*12
135*12
160*8

Hypers
0*30
10*25
10*30
25*25

Lat Pulldown
90*12
105*12
120*12
120*12

Pulldown with VBar
90*12
120*12
120*12

~notes~
Short day I know I am not too happy with it.......last two sets of deads felt really bad. dont really know why bc i got the weight up a lot easier than i thought i would have been....anyone have any suggestions on what i can do to get my deads poundage higher?

 

[rookie03]

video tape yourself and look at your form and see what you can do to fix it... i have my feet like 6-8 inches apart when i deadlift, and i concentrate on sitting my ass down on the way down, it helps you put more of the movement to your legs and less on your back.

strong t bar!

 

[xbobx]

i gotcha i gotcha

i am gonna get some bands when get some cash to spend and hopefully those will do a good job

anything else as far as a different type of work to throw in my routine?
::edit:: i am gonna read PB's log and see if i can get some ideas

 

[rookie03]

bent bb rows/deadlift/tbar those three are the biggies for back in my opinion, and pull ups.

 

[xbobx]

ya i gotta start doing pullups i cant do too many of them.....really sucks

 

[rookie03]

haha me either!

 

[xbobx]

ya i feel like a puss bc i do really small sets of them and then i get pissed and just move to pulldowns to try to get to a point with those so i can do more PUs later but so far i havent done any pull-ups in a long time

 

[rookie03]

its ok theyll come as you drop bf% and build up lbm.

 

[xbobx]

ya i kno i hate trying to do any gaining lbm when making an attempt to cut.......almost seems like a lost cause but whatever