Ness' Bodybuilding Journal: Rebirth

[Ness]

Last night's results:

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench Press:

135 1 x 6
135 1 x 6
135 1 x 6

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

French Press:

35 1 x 10
35 1 x 10
35 1 x 10

Barbell Curls:

60 1 x 10
60 1 x 5
60 1 x 3

Machine Incline Press:

130 1 x 10
130 1 x 5

Hammer Curls:

27.5/27.5 1 x 10
27.5/27.5 1 x 10

Crunches:

1 x 100

[Bako Lifter]

Good stuff man, do you do 100 crunches in a row?

[Ness]

Good stuff man, do you do 100 crunches in a row?

Yeah I do. On a fitness ball.

[Ness]

Flat Barbell Bench Press:

145 1 x 8
145 1 x 8
145 1 x 8

Low Incline Bench Press:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Pull Ups:

1 x 2
1 x 1
1 x 1

Deadlifts:

125 1 x 7
125 1 x 7
125 1 x 7

Bench Dips:

1 x 10
1 x 10
1 x 10

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Crunches:

100

[Ness]

Leg day.

Squats:

135 1 x 10
135 1 x 10
135 1 x 10

Straight Leg Deadlifts:

125 1 x 10
125 1 x 10
125 1 x 10

Standing Calf Raises:

1 x 15
1 x 15
1 x 15

Leg Curls:

140 1 x 10
140 1 x 10
140 1 x 6

Hack Squats:

100 1 x 10
100 1 x 10
100 1 x 10

Crunches:

1 x 100

[Ness]

Earlier yesterday. For some reason I forgot my French Press. Weird.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench Press:

135 1 x 7
135 1 x 7
135 1 x 7

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 5

Barbell Curls:

60 1 x 10
60 1 x 6
60 1 x 54

Machine Incline Press:

130 1 x 10
130 1 x 5

Hammer Curls:

27.5/27.5 1 x 10
27.5/27.5 1 x 10

Crunches:

1 x 100

[Ness]

Yesterday morning:

Flat Barbell Bench Press:

145 1 x 10
145 1 x 10
145 1 x 10

Low Incline Bench Press:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Pull Ups:

1 x 1
1 x 1
1 x 1

Deadlifts:

125 1 x 8
125 1 x 8
125 1 x 8

Bench Dips:

1 x 10
1 x 10
1 x 10

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Crunches:

100

[Ness]

Yesterday evening's leg workout. After doing some research I've decided to add a couple of exercises to my leg day. It clearly needed an upgrade. For the other days I'll either be adding some stuff or changing something. One other thing I'm also doing is doing a few warmup sets on each exercise before I go to the "challenge" weight so to speak. I find it really does warm by body up for the impending procedure. Anyways here are the results:

*The warmup sets are not listed.

Leg Curls:

150 1 x 6
150 1 x 6
150 1 x 6

Squats:

145 1 x 10
145 1 x 10
145 1 x 10

Leg Press:

180 1 x 10
180 1 x 10
180 1 x 10

Standing Calf Raises:

1 x 15
1 x 15
1 x 15

Straight Leg Deadlifts:

125 1 x 10
125 1 x 10
125 1 x 10

Hack Squats:

100 1 x 10
100 1 x 10
100 1 x 10

Incline sit ups:

1 x 25
1 x 30
1 x 30

Pull Ups:

1 x 1
1 x 1
1 x 1

[Ness]

*The warmup sets are not listed.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench Press:

135 1 x 8
135 1 x 8
135 1 x 8

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

French Press:

35 1 x 10
35 1 x 10
35 1 x 10

Barbell Curls:

60 1 x 10
60 1 x 6
60 1 x 6

Machine Incline Press:

130 1 x 10
130 1 x 7

Hammer Curls:

27.5/27.5 1 x 10
27.5/27.5 1 x 10

Incline sit ups:

1 x 60
1 x 40
1 x 40

I was really impressed with the incline situps over the last couple of workouts. They are leagues better than doing crunches on a fitness ball. I really feel the burn with those.

I tried doing pull ups to finish my work out, but I couldn't even do one. I'm not sure if my body was too tired that even or over the last couple of days. I went to a different gym, and the bar was a tad different in design, but I doubt that had anything to do with it.

[Ness]

Chest day work out.

*The warmup sets are not listed.

Flat Barbell Bench:

135 1 x 10
135 1 x 10
135 1 x 10

155 1 x 3
155 1 x 4
155 1 x 4

Low Income Bench:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Incline Bench:

95 1 x 10
95 1 x 10
95 1 x 10

Deadlifts:

125 1 x 8
125 1 x 8
125 1 x 8

Bench Dips:

1 x 10
1 x 10
1 x 10

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Pull Ups:

1 x 2
1 x 2
1 x 1

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Incline Sit Ups:

1 x 35
1 x 35
1 x 35

[Ness]

Working out the legs. Hack Squats are really a pain to do. Probably the exercise I hate the most...

* Warm up sets not shown.

Leg Curls:

155 1 x 6
155 1 x 6
155 1 x 6

Squats:

155 1 x 10
155 1 x 10
155 1 x 10

Leg Press:

180 1 x 10
180 1 x 10
180 1 x 10

Standing Calf Raises:

1 x 15
1 x 15
1 x 15

Straight Leg Deadlifts:

135 1 x 10
135 1 x 10
135 1 x 10

Back extensions:

1 x 10
1 x 10
1 x 10

Hack Squats:

100 1 x 10
100 1 x 10
100 1 x 10

Incline Sit Ups:

1 x 25
1 x 30
1 x 30

Pull Ups:

1 x 2
1 x 1

[Ness]

A couple of nights ago Sunday.



*The warmup sets are not listed.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 7

Close Grip Bench Press:

135 1 x 8
135 1 x 8
135 1 x 8

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

French Press:

35 1 x 10
35 1 x 10
35 1 x 10

Barbell Curls:

60 1 x 10
60 1 x 7
60 1 x 7

Machine Incline Press:

140 1 x 10
140 1 x 8

Hammer Curls:

27.5/27.5 1 x 10
27.5/27.5 1 x 10

Incline sit ups:

1 x 35
1 x 30
1 x 30

Initially when doing my incline sit ups, I was holding on to the sides of the bench while raising up...but this past session I changed it to where I'm not holding the sides of the seat while raising, and I've noticed that I feel a lot more of the exercise in my abs. I'm not certain why. Perhaps it takes more work to maintain that balance when raising up. I believe I'm going to stick with not holding on to the sides, as that was the original instruction I came across. I hope it helps.

[Ness]

Last Thursday. Decided to try and max out with my bench for the first time. Used the squatting rack with a bench under it to lift instead of the regular bench rack since I don't have spotter. It took a few minutes to set it up, especially since it was my first time, but it worked out. Might do this regularly now.

Incline Bench:

95 1 x 10
95 1 x 10
95 1 x 10

Flat Barbell Bench:

135 1 x 10
135 1 x 10

155 1 x 5
155 1 x 5
155 1 x 5

165 1 x 3
175 1 x 2

Low Incline Bench:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Bench Dips:

1 x 10
1 x 10
1 x 10

Deadlifts:

125 1 x 9
125 1 x 9
125 1 x 9

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Pull Ups:

1 x 3
1 x 2
1 x 2

Decline Sit Ups:

1 x 40
1 x 30
1 x 25

[Ness]

Last Saturday.

*Warm Up sets not shown.

Leg Curls:

155 1 x 6
155 1 x 5
125 1 x 10

Squats:

155 1 x 10
155 1 x 10
155 1 x 10

Leg Press:

200 1 x 10
200 1 x 10
200 1 x 10

Standing Calf Raises:

35 1 x 15
35 1 x 15
35 1 x 15

Straight Leg Deadlifts:

135 1 x 10
135 1 x 10
135 1 x 10

Back extensions:

1 x 10 w/10lbs
1 x 10 w/10lbs
1 x 10 w/10lbs

Hack Squats:

100 1 x 10
100 1 x 10
100 1 x 10

Incline Sit Ups:

1 x 30
1 x 30
1 x 30

Pull Ups:

1 x 2
1 x 2
1 x 2

[Ness]

About an hour ago.

*The warmup sets are not listed.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench Press:

135 1 x 8
135 1 x 9
135 1 x 8

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

French Press:

35 1 x 10
35 1 x 10
35 1 x 10

Barbell Curls:

60 1 x 10
60 1 x 7
60 1 x 7

Machine Incline Press:

140 1 x 10
140 1 x 8

Hammer Curls:

30/30 1 x 10
30/30 1 x 10

Incline sit ups:

1 x 40
1 x 35
1 x 35

Pull Ups:

1 x 3
1 x 1
1 x 1

Still having trouble with the pull ups/chin ups. I've been trying some of the different grips at the gym, and find my success rate varies. Not sure if this is a good approach. Perhaps I should stick with just one. At the same time I want to try and throw my body a curve ball and not get used to doing it a certain way.

[Ness]

I think this was last Thursday? Missed two of my workouts because a friend was in town. Big no-no. Anyways, here is the last report:

Incline Bench:

95 1 x 10
95 1 x 10
95 1 x 10

Flat Barbell Bench:

135 1 x 10
135 1 x 10

155 1 x 6
155 1 x 6
155 1 x 6

165 1 x 5
165 1 x 5

Low Incline Bench:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Bench Dips:

1 x 10
1 x 10
1 x 10

Deadlifts:

125 1 x 9
125 1 x 9
125 1 x 9

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Pull Ups:

1 x 3
1 x 2

Decline Sit Ups:

1 x 30
1 x 30
1 x 30

[Ness]

Last night. Legs. The pull ups are still a problem! Ugggh!

*Warm Up sets not shown.

Leg Curls:

125 1 x 10
125 1 x 10
125 1 x 10

Squats:

155 1 x 10
155 1 x 10
155 1 x 10

Leg Press:

200 1 x 10
200 1 x 10
200 1 x 10

Standing Calf Raises:

35 1 x 15
35 1 x 15
35 1 x 15

Straight Leg Deadlifts:

135 1 x 10
135 1 x 10
135 1 x 10

Back extensions:

1 x 10 w/10lbs
1 x 10 w/10lbs
1 x 10 w/10lbs

Hack Squats:

105 1 x 10
105 1 x 10
105 1 x 10

Decline Sit Ups:

1 x 40
1 x 40
1 x 40

Pull Ups:

1 x 2
1 x 1

[Ness]

Finished the workout about an hour ago. Took out the French Press and Machine Incline Press and wanted to try out Lat Pull Downs and Tricep Pull Downs.

*The warmup sets are not listed.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench Press:

135 1 x 9
135 1 x 9
135 1 x 7

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

Tricep Pull Downs:

80 1 x 10
80 1 x 10
80 1 x 10

Barbell Curls:

60 1 x 8
60 1 x 10
60 1 x 10

Lat Pull Downs:

90 1 x 10
105 1 x 10
105 1 x 10

Hammer Curls:

30/30 1 x 10
30/30 1 x 10

Decline sit ups:

1 x 40
1 x 40
1 x 40

Pull Ups:

1 x 3
1 x 2
1 x 1

[Ness]

Earlier this morning:

*Warm up sets not shown.

Incline Bench:

95 1 x 10
95 1 x 10
95 1 x 10

Flat Barbell Bench:

135 1 x 10
135 1 x 10

155 1 x 6
155 1 x 6
155 1 x 6

165 1 x 5
165 1 x 5

Low Incline Bench:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Bench Dips:

1 x 10
1 x 10
1 x 10

Deadlifts:

125 1 x 10
125 1 x 10
125 1 x 10

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Pull Ups:

1 x 2
1 x 2

Decline Sit Ups:

1 x 40
1 x 40
1 x 40

[Ness]

Leg workout report. Went with leg extensions instead of leg curls tonight.

*Warm Up sets not shown.

Leg Extension:

125 1 x 10
125 1 x 10
125 1 x 10

Squats:

155 1 x 10
155 1 x 10
155 1 x 10

Leg Press:

200 1 x 10
220 1 x 10
220 1 x 10

Standing Calf Raises:

35 1 x 15
35 1 x 15
35 1 x 15

Straight Leg Deadlifts:

135 1 x 10
135 1 x 10
140 1 x 10

Back extensions:

1 x 10 w/25lbs
1 x 10 w/25lbs
1 x 10 w/25lbs

Hack Squats:

115 1 x 7
115 1 x 7
115 1 x 7

Decline Sit Ups:

1 x 40
1 x 40
1 x 40

Pull Ups:

1 x 2
1 x 1

[Ness]

Shoulders day.

*The warmup sets are not listed.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench Press:

135 1 x 7
135 1 x 9
135 1 x 9

Standing Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

Tricep Pull Downs:

80 1 x 10
80 1 x 10
100 1 x 10

Barbell Curls:

60 1 x 10
60 1 x 10
60 1 x 10

Lat Pull Downs:

100 1 x 10
100 1 x 10
100 1 x 10

Hammer Curls:

30/30 1 x 10
30/30 1 x 8
30/30 1 x 10

Decline sit ups:

1 x 40
1 x 40
1 x 40

Pull Ups:

1 x 2
1 x 2

[Ness]

Been away for a month. Getting back into the groove.

*Warm up sets not shown.

Incline Bench:

95 1 x 10
95 1 x 10
95 1 x 10

Flat Barbell Bench:

135 1 x 10
135 1 x 10
135 1 x 10

155 1 x 5
155 1 x 5

165 1 x 3

Low Incline Bench:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Bench Dips:

1 x 10
1 x 10
1 x 10

Deadlifts:

125 1 x 10
125 1 x 10
125 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Pull Ups:

1 x 2
1 x 2

[Ness]

A couple of days ago:

* Warm up sets not displayed.

Incline Bench Press:

95 1 x 10
95 1 x 10
95 1 x 10

Flat Barbell Bench:

135 1 x 10
135 1 x 8
135 1 x 6

155 1 x 4
155 1 x 4
165 1 x 2

Low Incline Bench:

50/50 1 x 10
50/50 1 x 10
50/50 1 x 10

Bench Dips:

1 x 10
1 x 10
1 x 10

Deadlifts:

125 1 x 10
125 1 x 10
125 1 x 10

Shrugs:

55/55 1 x 10
55/55 1 x 10
55/55 1 x 10

Barbell Rows:

105 1 x 10
105 1 x 10
105 1 x 10

Decline Sit Ups:

1 x 40
1 x 40
1 x 40

Pull Ups:

1 x 3
1 x 2
1 x 2

[Ness]

A couple of hours ago. Legs and lower body:

* Warm up sets not shown.

Leg Curls:

95 1 x 10
95 1 x 10
95 1 x 10

Squats:

135 1 x 10
135 1 x 10
155 1 x 10

Leg Press:

200 1 x 10
200 1 x 10
200 1 x 10

Standing Calf Raises:

35 1 x 15
35 1 x 15
35 1 x 15

Straight Leg Deadlifts:

135 1 x 10
135 1 x 10
135 1 x 10

Back Extensions:

1 x 10 w/25 lbs
1 x 10 w/25 lbs
1 x 10 w/25 lbs

Decline Sit Ups:

1 x 40
1 x 40
1 x 40

Hack Squats:

115 1 x 7
115 1 x 7
115 1 x 7

Pull Ups:

1 x 2
1 x 2
1 x 2

[Ness]

Shoulders workout.

* Warm up sets not shown.

Seated Dumbbell Press:

35/35 1 x 10
35/35 1 x 10
35/35 1 x 10

Close Grip Bench:

135 1 x 7
135 1 x 7
135 1 x 7

Sanding Lateral Raises:

17.5/17.5 1 x 10
17.5/17.5 1 x 10

Tricep Pull Downs:

90 1 x 10
90 1 x 10
90 1 x 10

Barbell Curls:

60 1 x 10
60 1 x 5
60 1 x 7

Lat Pull Downs:

100 1 x 10
100 1 x 10
100 1 x 10

Hammer Curls:

30/30 1 x 10
30/30 1 x 8
30/30 1 x 8

Decline Situps:

1 x 40
1 x 40
1 x 40

I tried to do a few pull ups at the end of my workout like I usually do, but I couldn't manage. My arms were shot.