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11not10
04-15-2009, 05:03 PM
Hey guys I just started logging my workouts monday, and decided to go ahead and put them on here because I am a very bored individual :drooling:

Fell free to critique or ask questions about my workouts.

11not10
04-15-2009, 05:06 PM
ME-
1x12 bar
1x12 135
1x12 135
225x6
5x5 (origional plan)
275x5x4
275x3
275x3

DB Incline
55x10
70x10
80x10
90x10

Standing overhead DB press
60x10
80x10
110x10
120x8

Kenelley's
35x10x3

Tri-pushdowns (slow sets, strict form)
80x10
80x10
80x10
120x10

JM presses fo ****s and giggles
115x8x2

Im battling what I think is a tweeked nerve in my left arm currently, I am going to wait it out and see if it feels any better soon.

11not10
04-15-2009, 05:07 PM
Deadlift Conventional
135x12x1
225x8x1
315x3x1
365x3x1
405x3x1
425x1x1
455x0x1 Bombed and quit

BB Rows
135x8x1
165x8x1
185x8x1

Standing Barbell Curl
95x8x1
115x8x1
135x6x1

Lat pulls strict form
100x8x1
110x8x1
120x8x1
130x8x1

Front Hammer Curls
35x8x2
40x8x2

DB rows
100x8x1
110x8x1
120x8x1

1 arm DB preacher curls strict form
30x8x1
35x8x1
40x5x1

11not10
04-15-2009, 05:07 PM
Squat
warm-up
135x12
225x10
225x10

245x10
275x6
295x5
315x3
315x3

Leg Curls
110x10
130x10
140x10

Standing Calf Raise
150x20x4 (quick)

Abs

11not10
04-15-2009, 05:10 PM
Next week I am going to switch it up a bit and get on my schedule for the summer.

My routine is going to look like this:

Tuesday-ME
Wednesday-Deadlift/back support/bi's
Thursday-Off
Friday-DE/Shoulders
Saturday-Legs

I want to try and throw some calf work in twice a week 1 day being my legs. I am also going to start throwing 30 min. cardio sessions after every workout excluding my ME days.

And lastly Abs every 2 days

11not10
04-17-2009, 12:08 PM
DE Bench

barx12
135x12

PAUSE AT CHEST
185x3 (thumb length from smooth grip)
185x3
185x3
205x3 (Pinky on smooth)
205x3
225X3 (standard grip)
225X3
225X3
225x10

DB Flat
70x15

Kennelly's
35x10
35x8
45x8

DB shoulder press
70x8x3

Standing OH press
135x2x8
155x8

BB Shrugs (slow)
135x15
225x12
225x12
315x10

Face Pulls

Still debating whether I want to throw support shoulders in on my DE day.

11not10
04-20-2009, 12:13 PM
ME Bench Raw
barx12
135x12
225x3
275x3
275x3
295x1
305x1
315x1
325x1
325x1

DB Press
80x6
90x6
105x6x2

Tate Press
30x10
35x10
40x10

Pushdowns
3x10 heavy

JM Press
95x8
105x8
115x8

Abs-- Heavy pull downs 4 sets of 20, leg lifts, and bicycle crunches.

11not10
04-21-2009, 05:14 PM
Rack pulls, mid shin

225x5
315x3
365x3
405x1 put on a belt
455x1
500x1
515x0 weakass

BB Rows
DB rows
Lat Pulldowns and Pulldowns

Curls for the girls

that be it.

slashkills
04-21-2009, 06:21 PM
What are your training goals? Are you a musician?

11not10
04-21-2009, 06:30 PM
What are your training goals? Are you a musician?

I am stuck in between what my goals are right now. I just keep lifting and eating. I have been on a gradually increasing bulk I guess for the past couple of years, when I really got serious into lifting. 3 years ago I was 180 lbs. at almost 6'1". Today I am about 215, and was up to 235 last summer but a fat****.

And no I am not a musician why do you ask? lol

-JM-
04-22-2009, 08:15 AM
Looking strong in here man. Super Rack pulls!

slashkills
04-22-2009, 08:19 AM
I am stuck in between what my goals are right now. I just keep lifting and eating. I have been on a gradually increasing bulk I guess for the past couple of years, when I really got serious into lifting. 3 years ago I was 180 lbs. at almost 6'1". Today I am about 215, and was up to 235 last summer but a fat****.

And no I am not a musician why do you ask? lol

11 not 10 is like a famous qoute from a movie. Its a pretty big thing with guitar players. Their amps go to 11 not 10 on the volume. Thought that may be what your username was all about.

11not10
04-22-2009, 11:12 AM
11 not 10 is like a famous qoute from a movie. Its a pretty big thing with guitar players. Their amps go to 11 not 10 on the volume. Thought that may be what your username was all about.

Naw my reasoning for using 11not10 goes back a while actually, i'll tell you what its all about. In high school I was a captain on my football team and really was the voice when it came to weight training. I busted my ass to get kids in the weightroom, unfortunatly people were not as motivated as some of us. So when we started getting good numbers in the weightroom we put an 11 not 10 philosophy in effect meaning when we did sets we pushed that extra rep. For isntance if we were doing sets of 10 our goal would be to push out an extra rep with your partner (to give it your all). Sadly the numbers diminished in the weightroom that was at one time one of the better small town football teams in the area. We were lucky to get 15-20 kids a day.

So there you have it, my name 11not10 interesting though I did not realize that about the movie and didn't think of guitarists reving their amps to 11 not 10! lol

11not10
04-22-2009, 11:13 AM
Looking strong in here man. Super Rack pulls!

Thanks man

slashkills
04-22-2009, 04:11 PM
Naw my reasoning for using 11not10 goes back a while actually, i'll tell you what its all about. In high school I was a captain on my football team and really was the voice when it came to weight training. I busted my ass to get kids in the weightroom, unfortunatly people were not as motivated as some of us. So when we started getting good numbers in the weightroom we put an 11 not 10 philosophy in effect meaning when we did sets we pushed that extra rep. For isntance if we were doing sets of 10 our goal would be to push out an extra rep with your partner (to give it your all). Sadly the numbers diminished in the weightroom that was at one time one of the better small town football teams in the area. We were lucky to get 15-20 kids a day.

So there you have it, my name 11not10 interesting though I did not realize that about the movie and didn't think of guitarists reving their amps to 11 not 10! lol


Thats more than we get at our schools weight room. We are lucky to get 7-9 guys from the freshman team on any day.

11not10
04-22-2009, 07:06 PM
Thats more than we get at our schools weight room. We are lucky to get 7-9 guys from the freshman team on any day.

It's a shame man, its this god damn internet and video games that are taking these kids lives over. I am not being hipocritical at all because i am guilty at times, but to me sports football especially should be something every athlete wants to be a part of and succeed to their full potential.

11not10
04-23-2009, 05:13 PM
DE Bench and Shoulders

DE Bench
Barxwhatever
135x12
225x10
235x10
245x10
275x7

Standing DB Press
3x8

Incline Bench
3x8

DB Flies
3x8

Front raises
3x8

Face pulls
3x10

Wheelbarrow shrugs
3x12

Switching my DE bench up for a while, the speed **** isn't doing anything for me. I have had the best results maximizing my raw bench by sticking to 4x8-12 rep DE days. I plan on picking back up on speed work when I get home from school and can use bands and chains at my gym. But for now I will stick to the basic high rep work.