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juan23
08-25-2009, 08:07 PM
well i decided to start a journal, to keep track of what i do cuz theres been times that i do the same workout twice just cuz i forget if i did it or not.
ok well today is my off day and tomorrow is my leg day so ill just post up what i did yesterday at the gym (upper body)

i thought this would be a great way to keep track of my progress and strength increase, im already a big guy ive got a barrell chest and broad shoulders but a flabby stomach , its time to be a sexy beast

your feedback is greatly appreciated if you find somethiing wrong just point it out and ill fix it

bench
20x135 (warmup)
10x185
10x205
10x225
10x245
8x265


sit down fly machine
the pu$$y machine only goes up to 290 so i have to get plates and stack them on the side with a pin
10x250
10x275
10x285
10x295
10x320
10x345
8x375

shrugs, i do them slow i count 1 mississippi between each rep oh its a awsome burn
20x145
20x145
20x145
20x145


sit down military press
im really pissed off that i got so weak at the military press, what happend was that i started using a machine for it instead of free weights and i never felt a burn , so i decided to go back to it and i could only do 135 10 times struggling at the last 2 reps :mad: , in high school i used to do 135 as a warm up for military oh well ill get back up there
10x95
10x95
10x95
10x95
8x95

cable flys o i love these

12x42
10x50
10x50
10x57
9x64

curls

5 sets of 30x10

cable pulldown (triceps)

10x64
10x75
10x85
10x95

i missed the incline and decline bench cuz i had to go home :( but i will hit that hard on thursday

juan23
08-26-2009, 08:36 PM
today was lower body day but i couldnt go to the gym i got caught up baby sitting for my sister so i improvised

i got a used tire we had in the garage and started to toss it over my head as far as i could i would squat down and pop up and toss it, i did as many as i could (didnt keep count)

we also had a old rim from a truck (pretty heavy) i started to toss that too and do over head lifts with it , i just did as many as i could then i would go back to tossing the tire

i did some bear crawls its when you get on all fours and start to walk , i did a couple yards back and forth till i just couldnt anymore

then i did some shoulder shrugs with some big bricks , i did 5 sets of 20

when i was done i jumped into our swimming pool and did alot of laps till my arms could barely move.

it was super tiring and i am beat but i loved it

juan23
08-31-2009, 07:39 PM
forgot to post this yesterday but i hit upperbody hard

bench
20x135 (warmup)
10x185
10x205
10x225
8x245
6x265

sitting military bench
20xBAR =45lbs (warmup)
10x65
10x85
10x105
10x105

cable flys the weight is for each arm
10x42
10x50
10x50
10x57
10x62
9x75

shoulder shrugs
180x20
180x20
180x20
180x20
180x20

row machine (i think thats what its called)
12x140
12x140
12x140
12x140
12x140

dumbell flys

10x45
10x55
10x65
10x75
10x85
8x90

curls
10x30
10x35
10x35
10x35
10x35

sitting chest machine i dno but its like a sitting flys

10x250
10x265
10x275
10x285
10x295

hit the shoulders again after the workout was done

just went light thought cuz i was tired

10x85
10x85
10x85
10x85
8x85

then i did 20minutes of hitting the punching bag


and today my chest and everything is sore but it feels great

i missed some days at the gym cuz ive been busy helpin my dad build a fence around our pool but it feels good to be back and i got a bit stronger i guess the rest helped