Maddogs Mayhem

[Maddog]

Chest Friday Apr.6

Dumbbell Press:110x10,120x9,130x5
Incline Bench Press:205x11,225x8,245x5
Flat Flyes:70x9,75x8,80x7
Cable Crossovers:30x14,30x10,30x10

In the next two months I'm hoping to get up to the 140's on dumbbell press for 5 or 6. Getting 120's for 9 reps is a good start.

[heathj]

Sorry for interrupting but when you say db bench and cable flyes...are you saying the weight on each side or total?

[Maddog]

Hey Heathj,

For all dumbbell exercises; bench, shoulder press/raises, arm curls etc., that's the weight on each side. Anything I do with dumbbells is recorded as the weight of one dumbbell. Same thing with cable crossovers.

[Maddog]

Back Sunday Apr.6

Lat Pulldown(straight bar):240x8,240x8,260x6
Bent Barbell Row(upper body fixed):245x9,265x7,285x5
Dumbbell Spider Row:85x10,90x8,100x7
Cable Pullovers:60x12,80x10,90x7

[Maddog]

Biceps/Triceps Monday Apr.9

Dumbbell Curls:60x10,65x8,70x5
Preacher Curls:120x9,130x7,140x5
Standing Concentration Curl:12x40,45x9/8,50x7
Seated Overhead EZ Bar Extension:145x10,155x7,165x4
Flat French Press:125x10,135x8,145x6
Straight Bar Pressdown:110x9,120x7,120x7

[Maddog]

Legs Tuesday Apr.10

Leg Extensions:255x12,255x12,275x10
Hack Squats:520x12,550x11,580x8,610x5
Leg Press:1140x12,1190x10,1240x8
Leg Curls:150x10,165x8,180x7
Standing Leg Curl:40x10,50x9,60x7/6

Excellent workout. Much improved from last week which I expected anyway.

[Maddog]

On a bad note, I've been suffering from elbow pain in both arms. It's gotten worse the last two weeks so I've decided to deal with it now. No pushing exercises for two maybe three weeks. Shoulders will consist of lateral and bent raises, perhaps some fronts. I will use upright rows for a mass builder. Flyes for chest, no pressing. No direct tricep work. Hope this is going to help.

[Maddog]

Shoulders/Traps Wednesday Apr.11

Upright Row w/Dumbbells:70x8,70x8,75x6
Lateral Raise:50x10,55x8,60x6
Bent Raise:65x11,70x9,75x7
Dumbbell Shrugs:140x12,140x10,140x10
Barbell Shrugs(behind):345x10,365x7,365x6

Going to lower the barbell shrugs a bit to get more height and contraction.

[Maddog]

Chest/Back Saturday Apr.14

Flat Flyes:75x10,80x9,85x8,90x6
Incline Flyes:80x10,85x9,90x7
Cable Crossovers:30x15,30x12,30x11
Lat Pulldown(straight bar):220x10,240x8,260x6
Bent BB Row(upper body fixed):245x10,265x8,285x5
Dumbbell Spider Row:85x10,95x7,105x5

Gym was closed yesterday for Good Friday so I figured I'd do chest with back because all I was doing was flyes. Well I hit the flyes pretty hard doing flat and incline and I was whipped after those. I won't think like that again.

[Maddog]

Biceps Monday Apr.16

Dumbbell Curls:60x11,65x8,70x6/5
Spider Curl:45x10,50x8/7,55x6
Standing Concentration Curl:40x12/13,45x11/10,50x9/7

Elbows getting better.

[Maddog]

Bi's/Chest Monday Apr.23

Dumbbell Curls:60x10,65x9/8,70x6
Spider Curl:45x10,50x10/9,55x8/6
Standing Concentration Curl:45x11,50x9,55x6
Flat Flyes:80x10,85x8,90x6
Incline Flyes:85x8,90x7,95x5

Well I'm back. Bad bad stomach flu. I could bearly eat anything Tuesday, and Wednesday. I couldn't drink water bearly and I had the sh*ts too so that was really bad. My body weight dropped from 242lbs to 235lbs. Lost alot of water. I still feal strong so thats good. I put chest on with bi's tonight and I will do chest again Friday. I started with bi's and I thought I should have started with chest. I just kept going and it didn't make any difference anyway. I still felt great after bi's Elbows are really good. Could be ready for tri's next week.

[Maddog]

Legs Tuesday Apr.24

Leg Extensions:255x10,255x10,255x10
Hack Squats:540x5,540x5,540x5
Leg Press:1140x10,1190x8,1240x6
Leg Curls:150x10,165x7,180x6
Standind Single Leg Curl:40x12,50x10,60x7/6

It happens every time I miss a week of legs. Hack squats suffer the most. If i miss a week on legs I get weak like a kitten. It'll be better next week. Now I just have to stop missing.

[Maddog]

Shoulders/Traps Wednesday Apr.25

Dumbbell Shoulder Press:100x9,110x5,110x5
Lateral Raise:50x10,55x7,60x5
Bent Raise:65x10,70x8,75x7
Dumbbell Shrugs:140x10,140x10,140x10

I decided to try a push exercise a week early by doing shoulder presses. I'm pretty happy with what I got. Two weeks of no push exercises what so ever and I could still do the 110's. Should be back up to the 120's next week.

[Maddog]

Chest Friday Apr.27

Dumbbell Press:110x10,120x8,130x6
Incline Bench Press:225x8,245x6,255x4,275x1
Flat Flyes:80x7,85x6,85x6
Cable Crossovers:30x15,30x13,30x11

First time benching in two weeks. I'm happy. Incline bench coulda been better. I tried a max just for fun on it. Flyes suffered compared to the previous two weeks but thats all I was doing so I was strong on those the past two weeks.

[Maddog]

Back Sunday Apr.29

Lat Pulldown(straight bar):220x10,240x9,260x6
Bent BB Row(upper body fixed):245x10,265x7,285x5
Dumbbell Spider Row:85x10,95x8,105x6
Cable Pullovers:70x10,80x8,90x6

[Maddog]

Biceps Monday Apr.30

Dumbbell Curls:60x10,65x8,70x6
Spider Curls:55x10/8,60x7/5,60x6/5
Standing Concentration Curls:50x10/8,50x9/7,50x8/7

I forgot my little book at home so I didn't know what to do for spiders and concentrations. They were a little heavy by accident.

[Maddog]

Legs Tuesday May 1

Leg Extensions:255x10,255x10,255x10
Hack Squats:540x8,570x8,610x5
Leg Press:1140x12,1190x10,1240x10
Lying Leg Curls:150x10,165x7,180x5
Standing Leg Curl:40x14/13,60x8,70x6

[Maddog]

Shoulders/Traps Thursday May 3

Dumbbell Upright Rows:65x10,70x10,75x8,80x6
Lateral Raises:50x10,55x8,60x6
Bent Raise:70x8,70x8,75x6
Barbell Shrugs(behind):345x9,365x7,385x5
Dumbbell Shrugs:140x10,140x8,140x8

Switched dumbbell and barball shrugs around.

[Maddog]

Chest Friday May 4

Flat Dumbbell Flyes:80x10,85x9,90x8,95x6
Incline Dumbbel Flyes:85x10,90x9,100x7
Cable Crossovers:30x15,30x13,40x7

Traps very sore from yesterday. Flyes getting very strong. They feel very good.

[Maddog]

Back Saturday May 5

Lat Pulldown(straight bar):230x9,250x7,270x5
Bent BB Row(upper body fixed):245x10,265x8,285x6
Dumbbell Spider Rows:85x10,95x9,105x6

BB rows and DB spider rows felt really good. I dropped the cable pullovers. Don't like 'em and they don't do d*ck all.

[Maddog]

Biceps Monday May 7

Dumbbell Curls:60x11,65x9/8,70x7/6
Spider Curls:50x10,55x8/7,60x6/5
Standing Concentration Curls:45x12/11,50x9/8,55x8/7

Still no tri's.

[Maddog]

Legs Tuesday May 8

Leg Extension:255x10,255x10,255x10
Hack Squats:540x10,570x9,610x7
Leg Press:1190x12,1240x11,1290x8
Lying Leg Curls:150x10,165x8,180x6
Standing Leg Curl:12x50,60x9,70x7

Hacks getting strong again.

[Maddog]

Shoulders/Traps Wednesday May 9

EZ Bar Upright Rows(wide grip):115x11,135x10,175x7
Lateral Raise:50x10,60x7,60x6
Bent Raise:70x9,75x8,80x6
Barbell Shrugs(behind):345x10,365x9,395x5
Dumbbell Shrugs:140x12,140x11,140x11

[Maddog]

Chest Friday May 11

Flat Dumbbell Flyes:85x10,90x9,100x5
Incline Dumbbell Flyes:95x6,100x6,100x6
Cable Crossovers:40x9,40x7,40x7

Incline flyes...

[Maddog]

Back Sunday May 13

Lat Pulldowns(straight bar):230x10,250x7,270x5
Bent BB Row(upper body fixed):245x10,275x8,295x6
Dumbbell Spider Row:90x10,100x7,110x6

BB rows felt good first set so I upped it by 30lbs instead of 20lbs. Will start at 255lbs next week.