Squats and Junk Food III

[Meat_Head]

Thanks coke, tryin to keep it movin!

Today:

Hammer strength bench press
90(45lbs per side) x 8

140x6
140x4
90x8

Hammer strength incline press
90x10
110x7
90x8

Free motion machine seated flies
I was planning on doing dumbell flies, but all the benches were taken by d-bags

50x8
80x3
50x10 drop to
30x8


Standing EZ bar curls
50x10
70x6

100x7 last rep had bad form but I'm gonna count it anyway
90x4

Dumbell preacher curls
35x5
35x5
35x3

Reverse EZ bar curls
50x10

Body masters machine preacher curls
Light weight x 6 drop to
lighter weight x 8 drop to
lighter weight x 15

Skullcrushers
50x10

70x10
80x6

Pushdowns
120x6
190x1
110x10

1912 machine press
That's what the title of the machine said, at least. Its basically a kickass machine dip. Will continue to use this one.

Heavy weight x 6
Light weight x 8 drop to
lighter weight x 6 drop to
lighter weight x 20


Bodyweight: 218lbs

[Meat_Head]

Today:


Squats
45x10
135x6
185x4
225x3

245x1
245x4 went easy on these cause of the cramps last workout, my hammies threatened to cramp again but didn't, this felt pretty easy. Will go for 6 reps next workout.
225x3
135x10 non-stop, no lockout set

Hammer strength iso-lat leg press
360(180lbs per side) x10
450x7
450x5

Hammer strength iso-lat leg extensions
90(45lbs per side) x 10
110x8

Hammer strength iso-lat leg curls
50(25lbs per side) x 9
100x2
70x5

Calf raises
On hammer strength leg press machine
450x10

Seated calf raises
115x12
115x7 sloooooow negatives


Bodyweight: 216.5lbs

[Coke]

Fine session overall man.

[Drew92]

Good call on the squats, injuries have been my biggest set back.

[Meat_Head]

Thanks coke! Yeah famous injuries are a bitch I can't afford right now, I'll go as slow as my weak arse legs need lol

Today:

Seated overhead press
45x12
95x6
115x4

135x5
135x3
95x10

Really digging these, makin progress

Hammer strength iso-lat shoulder press
110(55lbs per side) x 8
130x4
90x8

DB lateral raises
17.5x10
35x12
17.5x20


Hammer strength iso-lat pulldowns
140x8
180x1

180x9 time to increase!
220x1
180x5

Hammer strength chest supported row
45x12
55x8
65x7
45x12

Cable lat pulldowns
Medium weight x 8 drop to
light weight x 10 drop to
lighter weight x 12


Bodyweight: 216.5lbs

[Meat_Head]

Today:


Hammer strength iso-lat bench press
90(45lbs per side) x 8
110x6

140x9 time to increase!
160x4
90x10

Hammer strength iso-lat incline press
90x10
110x7

DB flies
35x9
45x4 drop to
20x10

Pec fly machine
Light weight x 15


EZ bar curls
60x6
70x4

100x7 meh, good form on all reps at least
110x1 + long negative

Dumbell preacher curls
35x4
35x3

EZ bar reverse curls
70x4 drop to
20x14

Machine preacher curls
Light weight x 8 drop to
lighter weight x 10


French press
All benches were taken again. I may just switch to these (overhead extensions) as this seems to be a recurring problem...

50x12
60x12

Pushdowns
140x6
190x1
150x6

1912 tricep press
Heavy weight x 8 drop to
light weight x 12


Bodyweight: 214lbs

[Coke]

Nice workout bro, dig the big variety of movements.

[Meat_Head]

Thanks coke!

Today:

Squats
45x12
95x8
135x5
185x4
225x3
245x1

245x6 no problems, not even a threat of cramping!
265x1 nice slow negative, ass to grass

Trap bar deadlifts
Never done these before but they fit in perfectly. Hit everything squats did, but squats emphasize the quads and glutes and these emphasize the hammies, I think this'll work out just fine! I'm assuming the bar is 45lbs...

135x5
225x4

275x3
295x3

Hammer strength iso-lat leg extensions
50(25lbs per side) x 12
100x5
70x8

Hammer strength iso-lat leg curls
50x8
70x8

Seated calf raises
70x12
115x13
140x6


Bodyweight: 214.5lbs

[Meat_Head]

Today:


Seated military press
45x12
95x6
115x4
135x1

135x8
135x3
95x6 slow negatives

Machine flies
For ****s and giggles

Light weight x 10

DB laterals
15x12
40x10
12.5x15

Hammer strength iso-lat shoulder press
90(45lbs per side) x 8
180x3
180x1
90x10


Hammer Strength iso-lat pulldowns
130x6
180x4

200x7
200x3
180x4

Hammer strength chest supported row
I think this is a hammer strength machine, its actually a chest supported t-bar row, see attachment

45x8
70x7
55x10
45x12

Hammer strength iso-lat pulldowns
140x8


Bodyweight: 216lbs

[Meat_Head]

Today:


Hammer strength iso-lat bench press
70(35lbs per side) x 12
120x7
140x4

160x6
160x1 + slow negative
110x10

DB flies
Was gonna do hammer strength incline press, but it was taken my whole workout

20x12
45x5
15x15 slow and controlled negatives

Hammer strength iso-lat decline press
160x8
160x5

Pec fly machine
Medium weight x 8 drop to
light weight x 12

EZ bar curls
40x10
60x6
80x3

100x8 finally! time to increase
60x10

Cable alternating curls
All preacher benches were taken, and the preacher curl machine so I settled for these

Heavy weight x 6 drop to
medium weight x 4 dropto
light weight x 8 drop to
lighter weight x 12


French presses
40x10
60x10

90x5
60x10

Pushdowns
110x10
160x3

160x7
160x3 drop to
120x7

1912 press
Heavy weight x 7 drop to
light weight x 12


Bodyweight: 215lbs

[Coke]

Doing very well dude, glad to see you staying on track this way.

[Meat_Head]

Thanks coke! The workouts are tough but it'll be worth it!

No workout thursday, my shoulders were ****ed up after tuesday. Might have to look at shoulder healthy exercises. Back on track now.

Today:

Squats
45x12
135x6
185x5
225x4
245x1

265x1
265x4
265x2 slow negatives

Trap bar deadlifts
135x6
225x3
275x3

315x3 smoked!

Hammer strength iso-lat leg extensions
90(45lbs per side) x 12
110x6 knee tweak, need to watch these

Hammer strength iso-lat leg curls
50x12
70x8

Seated calf raises
115x12
135x8


Bodyweight: 217lbs

[Meat_Head]

Today:

Warmed up on the hammer strength overhead press

Seated overhead press
45x10
95x6
115x4
135x3

145x5 PR - felt I should start keeping track of PR's
145x2
95x10

DB lateral raises
20x12
45x8 PR
30x8 drop to
17.5x8

Hammer strength iso-lat shoulder press
180(90lbs per side) x 5 PR
180x .5 ugh
140x6


Hammer strength iso-lat pulldowns
140x8
180x4

220x3 PR
200x5
140x8 slow negatives

Chest supported t-bar rows
45x8
80x8
90x6 PR
45x10 static hold at peak, slow negatives

Face pulls/pullups
Just a little finisher, no rest between exercises or sets, the pullups were 10 second negatives

50x12/bwx2
80x10/bwx1
60x12/bwx1


Bodyweight: 216lbs

[Coke]

Great new PRs Tim.

[Meat_Head]

Thanks coke!

Today:


Hammer strength iso-lat bench press
70x12
110x8

160x7.5 soooo close to finishing the 8th rep
160x2.5
110x10

Hammer strength iso-lat incline press
140x7
90x12

Cable crossovers - less stress on the shoulders
Medium weight x 12
Heavy weight x 8
Heavy weight x 6 drop to
medium weight x 12


EZ bar curls
50x8
70x6

110x4.5
70x8 drop to
50x8

Preacher curl machine
Medium weight x 8 drop to
light weight x 15


Skullcrushers
50x12

80x9
50x12

Pushdowns
80x10
140x8
90x8

1912 press
Heavy weight x 2 drop to
Heavy weight x 3 drop to
Medium weight x 6 drop to
Light weight x 25


Bodyweight: 217.5lbs

[Meat_Head]

Today:


This is a tough routine to schedule if you miss a day because there is so much overlap between muscle groups. I've been trying to get back on schedule but have a difficult time because both upper body workouts need rest between them (shoulders) and the back and leg workout need rest between them(back). Starting this week with chest/arms, tuesday legs, and thursday back/shoulders like it should be, and then I gotta stick with it.


2 sets of face pulls to warm up the rotators

HS iso-lat bench press
90(45lbs per side) x 10
140x6

160x8 finally, even 1 more rep was a struggle, not very happy with progress on this
180x0.5 ug dunno why I tried
140x8

HS iso-lat decline press
The incline presses just work my shoulders, so I ditched em for these
140x8
140x7

Cable crossovers
80x10
120x8 drop to
80x6 drop to
50x10


EZ bar curls
50x10
70x6

110x6 hit it solid
80x6 drop to
50x6


Skullcrushers
50x12

90x6
70x8

Pushdowns
110x6
140x4 drop to
90x7

1912 press
Heavy weight x 3 drop to
heavy weight x 4 drop to
light weight x 15


Bodyweight: 217lbs

[Coke]

I'm hearing you on the workout agenda, but one thing is for certain, nothing wrong with making things up as you go along in case you missed one or two sessions. Looking fine though man.

[Meat_Head]

Thanks coke, I might have to take your advice there!

Today:


Squats
95x6
135x5
185x4
225x3
245x2

265x6 solid, time to increase
225x7 good deep reps

Trap bar deadlifts
135x5
225x4

315x4


Bodyweight: 217lbs

[Meat_Head]

Today:


Seated overhead press
95x9
115x6
135x5

145x7.5 almost had the 8th, increase next workout
95x9

DB lateral raises
17.5x10
45x8
25x10 drop to
17.5x8

Hammer Strength iso-lat shoulder press
90(45lbs per side) x 7
180x6
90x9


Hammer strength iso-lat pulldowns
120x10
180x6

200x8 increase next workout
230x2
140x8

Chest supported t-bar rows
45x8
90x8
90x6
45x8 static hold at peak, slow negatives


Bodyweight: 216.5lbs

[Meat_Head]

Well midterms killed me over the last month, and training obviously suffered. In that time I've done sandbag workouts and worked with the light weights I have at home and some other stuff. Finally got a pullup bar, so I'll record those workouts at least. Last night:

Pullups alternated with pushups
BWx2/5
BWx1/5
BWx1/5
BWx2/5
BWx2/5
BWx2/4
BWx3/4
BWx1/5
BWx2/5
BWx1 + loooong negative

Yikes, back to the basics and this workout kicked my ass. Hopefully I'll get to some sprints and stuff tonight.

Bodyweight: 216lbs

[Meat_Head]

11/3/10:

Pullups/pushups/single leg squat
3/5/1
3/5/1
4/5/1
2/5/1
2/5/1


Bodyweight: 216lbs


Today (11/5/10):

Pullups/pushups/single leg squats
BWx1/4/1
6/5/2
5/5/2
5/5/1

Bodyweight: 215lbs

[Meat_Head]

Pullups/pushups/db upright rows(partial ROM)
BWx3/5
BWx6/10/25lbs x 12
BWx5/8/12
BWx5/8/12
BWx3/8/12
BWx3/8
BWx5/8/12

Bodyweight: 215lbs

[Meat_Head]

Just for practice:

Pullups
BWx1
BWx1
BWx2
BWx5
BWx3
BWx3

Pushups
BWx10 slow negs

Sprints
5x50 meters

Bodyweight:215lbs

[Coke]

Good job making due with the training these days guy, keep on top of things at school.

[Meat_Head]

Thanks coke!


Yesterday:

Pullups/Pushups
BWx3/8
BWx6/11
BWx5/11
BWx5/10

Bodyweight: 216lbs


I'm doing at least 8-10 pullups throughout the day everyday, I'll only log the bigger workouts. Sprints are tonight.