xBoBx

[xbobx]

6/8/6
LT High Rows
50*12
80*10
85*10
85*8

LT Low Rows
80*10
90*10
100*8
100*5

HS Curls
25*10
...25*10(half curls-top)
...25*10(half curls-bottom)
...25*10
45*8
...45*8 (half curls-top)
...45*8(half curls-bottom)
...45*5
70*8
90*8
115*8

Heavy Resistance Band Curls
-Under feed ~12in apart
*16
*12
-wrapped around one foot twice
*16
*12

Deads
135*18
225*12
315*1

Seated Rows
80*12
120*8
140*8
160*8

TBar
45*20
90*12
105*10

Front Raises
10*10
15*10
35*10

Side Raises
10*10
10*10
15*10

Bent Over Rear Raises
10*10
10*10
15*10

Lat Pulldowns
80*10
90*10
100*10
100*10

~notes~
ok i said screw legs today bc i had to walk 16 miles to the police station today from my house bc i blew both my front ball joints out last night at my sisters graduation when i was leaving so i wasnt about to do squats and shit...and i had a partner who wanted to this workout so i did it for the hell of it
-did each weight where i did half reps without stopping at all so for the 25# i did 40 reps with no break
-deads sucked at 315 bc i didn too many reps of the other weights probably
-pulldowns sucked like usual

 

[xbobx]

also i forgot i weighed in at 191 this morning and just visually the bf looks like it has dropped enough to notice.....i guess my diet is doin good for once and just gonna stick with what i am doin

Some next week
-check weight again
-measurements
-possibly pictures if my camera cooperates
-maxing

 

[xbobx]

6/11/6
Smith Bench
225*10
275*8
315*failed
265*2

Smith Bench wide grip
135*30

Incline Bench
95*16
135*8
135*8
185*2

VBar Pulldowns
50*20
70*12
60*16
50*10

Lying tricep extensions
30*20
50*20
70*16
70*12

Decline
135*10
185*8

Dumbbell Shrugs
40*30
50*20

Barbell Shrugs
45*30
135*20

~notes~
Felt good to get under that much weight to see what it felt like.....I didnt think I would be as far along with benching as I am. Was maxing 185 1-1-06 and I my goal was 315 by 12/31/6....

::edit:: forgot the flys

LT Flys
90*20
145*12
195*10
215*5
235*2

 

[xbobx]

workouts are getting pretty good i am thinking about trying to find some good supplaments or hell even a source and try a cycle....Lifts are gettin bigger but I am gettin annoying with size taking sooooo long!!!!!!

 

[SteelSouth]

Nice work x, I would hold out for another couple years before cycling, you'll like the results a lot more.

 

[tman55]

nice work broley

 

[xbobx]

Nice work x, I would hold out for another couple years before cycling, you'll like the results a lot more.

took today off had to work a 12+ hour shift at work and didnt much feel like lifting when i got home


ya i know i would rather stay natural but the impatient voice in my head keeps tellin me do it and you will see shit faster

 

[xbobx]

thanks tman

i am gonna weigh in and do measurements tomorrow.. havent decided if i am just gonna do legs and max squats or if i am gonna max on everything then do legs......all depends on if i got a spotter or not i guess

 

[xbobx]

6/13/6
Squats
135*5
225*5
315*5

Front Squats
135*12

Leg Curl
60*20
70*20

Deads
Bar*16
405*0 failed and it fucken sucked
315*1
315*2
225*5

Calf Press
90*60
270*30

Leg Press
90*10
270*5

~notes~
Felt really tired/weak today and it sucked.....

weight 188
bicep 15 1/2
calf 16
thigh 23 1/4
forearm 12
squat max: didnt doit yet
dead max: ~315
bench max: ~315

 

[xbobx]

6/15/6
Bench
225*10
225*8
315*1
315*2
135*20
135*10(bottom 50% half reps)
225*8
295*5

Incline Dumbbell
40*10
45*10
55*10

Front Raises
8*20
10*20

Side Raises
8*20
10*20
10*20

Decline Bench
135*10
135*15

Incline Bench
135*8
135*8

More Bench
135*10
135*10 (bottom 50% half reps)
135*3

Pull-Ups (gotta start 'em sometime)
*6

Single Arm Pulldown
20*10
20*10
30*10
40*10

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

VBar Pushdown
40*20
60*16
80*12
140*10



~notes~
I hit my goal for I thought I wouldnt hit until December today....it was under 200 at the beginning of the year but I guess busting my ass paid off for me alrdy......

 

[xbobx]

6/16/06
didnt lift today bc i gotta work a 11hour shift today.....so i guess food and rest day

 

[xbobx]

6/17/6
Shrugs
180*20
180*20

Bar Shrugs
45*30
135*10
135*10
225*10

Seated Rows
105*16
135*12
160*8
180*8

TBar
45*12
90*12
135*12



~notes~
Didnt do much today my back was hurting diring the lifts.....I am gonna take like a week or week and a half off of doing back and see if that helps some

 

[xbobx]

6/19/6
Smith Bench Press
135*20 (half reps)
135*12
205*10
205*5 (half reps)
225*5

Smith Incline Bench Press
135*10
185*5
205*5

Side Raises
10*10
10*10
12 1/2*10
12 1/2*8
15*8
15*5

Front Raises
10*10
10*10
12 1/2*10
12 1/2*8
15*8

Adductors
10*10
10*10
15*10
15*10
30*5
30*5

abductors
10*10
10*10
15*10
15*10
25*5

Flys
60*10
60*10
60*10

Flat Bench
135*5
185*5

~notes~
didnt feel too good goin into today so the lifts kinda show that a lil

 

[xbobx]

i am switchign to lifetime fitness bc they are open 24 hours and cardinal has really shitty/short hours


will post a new journal up when i get used to this place bc its completely differnt equiptment i am gonna be playing with