The Webcrawlers Journal

[Spiderman]

Ok, ok... guess I can start one of these little things... Today I did my back workout. For some reason I felt really tired and the first set of deads felt heavy... Enough sleep?? Dont' know... Here it is...

Sumo Deads
4 sets (3 working and max out): 385 x 8, 405 x 6, 415 x 4 and....
435 x 1!!

D.Bell Rows
4 sets: 70 x 10, 80 x 9, 90 x 7, 100 x 4+2

Narrow Pulldowns
4 sets: 160 x 8 (dead tired by this time), 180 x 6-->
120 x failure-->90 x failure, 200 x 3

D.Bell Pullovers
95 x 6, 110 x 4

Then some ab work..... Note: All " --> " indicate a drop set.

Great workout...

[Allie]

YAY for another journal

[chris mason]

Good job on the deadlifts!

[Pup]

Good work on the deads, you bringing up that chest strength yet?

[Spiderman]

Yes I am... Today is chest day actually....

[The_Chicken_Daddy]

Nice dead and good luck for chest day Man!

[Spiderman]

Monday nite...Chest I don't think I got enough sleep the previous nite. I felt really tired. Not to mention my delts were still killin me from my workout last thursday. If they were up to par the workout woulda been better....

Dumb-Bell Press
1 w.u. set, 3 working sets: 75 x 10, 80 x 8, 90 x 4 ( )

Incline Dumb-Bell Flyes
4 Sets: 50 x 10 (w/ ease), 60 x 8, 65 x 6, 75 x 3.5--->40 x failure

30 Degree Incline Smith Machine
3 Sets: 110 x 10 (w/ease), 120 x 6, 120 x 5 + Partials to failure

High Cable Flyes
3 Sets: Each Rep held for 2 sec. at bottom....
60 x 10, 80 x 4--->40 x failure, 90 x 3--->50 x failure

I'm gonna feel this in my chest for a few days.....

[The_Chicken_Daddy]

damn ryan, you got strong flye strength compared to bench strength!

[Spiderman]

$hiiiiit.... last week my incline flyes looked like this....

50 x 8, 60 x 6... Then I put some straps on for grip.. and... 65 x 8, 75 x 5 or 6... I can't remember which it was.

[Spiderman]

Leg day today.... again not enough sleep... guess thats what happens when there's a chick whose arm is around you the whole nite sleeping next to you.

Squats
3 sets: 255 x 8 (w/ ease), 275 x 8, 295 x 4

D.Bell Lunges
3 sets: 60 x 8, 70 x 6, 80 x 6

Leg Extensions
3 sets: 180 x 10, 200 x 8, 220 (whole stack) x 7-->180 x 4-->
140 x 4-->100 x 5-->70 x 6

Reverse Leg Curls
3 sets: 240 x 10, 255 x 12, 285 (whole stack) x 8

Had I got more sleep it woulda been much better IMO.

[DaChickenShowYo]

Fookin strong as always spidey.

Seems like everyone is hittin 400+ DL cept me. Damn spine.

[Spiderman]

Ok, here's Thursday's workout... Only goin on 6.5 hours sleep today...not enough.. weights probably a little down...

D.Bell Shoulder Press
3 sets: 50 x 10 (w/ ease), 60 x 8, 70 x 4+1

Lateral Raises
2 Sets: 35 x 10, 40 x 8+2

Front Raises
3 Sets: 30 x 12, 40 x 10, 45 x 10

Military Press
2 Sets: 135 x 10 (w/ ease), 155 x 6

Barbell Shrugs
2 Sets: 275 x 12, 285 x 10

D.Bell Shrugs
2 Sets: 100 x 10 (w/ease), 110 x 12 (w/ease)

The D-Bells only go up to 110 lbs. Therefore I'm forced to use only those on shrugs and nothing heavier....

[Spiderman]

Friday's workout... Arms. Haven't done Preacher Curls in awhile. Thus, I decided to start with those. $hit did I feel really weak in'em...

Preacher Curls
3 Sets: 75 x 8, 85 x 6+2, 95 x 3+3 assisted

Hammer Curls
3 Sets: 30 x 8, 40 x 4+2, 35 x 6-->25 x 6-->20 x failure (15?)

Concentration Curls<--at this pt. my arms felt dead.
2 Sets: 30 x 6, 35 x 6

Close/Reverse Grip Bench<---Not done in 3 weeks
3 Sets: Reverse Grip: 135 x 8, Close Grip: 155 x 8,
Reverse Grip: 145 x 8

Seated D.Bell Extensions
3 Sets: 80 x 10 (w/ ease), 90 x 9, 100 x 6

Reverse Grip Pressdowns
2 Sets: 70 x 12, 80 x 10-->50 x 8-->30 x 12

Overall not a bad workout. Arms were pretty much dead by the end of it. For some reason I really wasn't WITH it today though....

[Spiderman]

Okay...today's workout. I had to pick up a friends sister at the airport today, so I really didn't get back in time to lift at my gym. Consequently I had no straps and was unable to deadlift today.
I got pissed about that...then I think about somethin i was told late friday nite, (technically sat. morning) and get even MORE pissed.... Then I locked my keys in my muthafukin car... $hit... I already had enough rage with what i was told on friday nite...do I need more?? Have any of you ever had a workout fueled on rage? I have had a few of'em..they're great. But the rage was only enough to last one workout... this is gonna last me a few days...I know it.

I killed my lats today...

Wide Grip Unsupported T-Bar
4 Sets: 145 x 10, 165 x 7+3, 180 x 5+1, 200 x 2+2

D.Bell Rows
Note:D.bells in here go up to 97.5 lbs only...
3 Sets: 92.5 x 8, 97.5 x 5+1
*chanting in head... "Kill Lats...kill lats...kill lats... Must kill lats..."*
Insert Drop Set here...
Left Side:97.5 x 4-->80 x 4-->60 x 6-->50 x 5
Right Side:97.5 x 4-->80 x 4-->60 x 5.5-->50 x 6

Bent Over Rows
6 Sets: 135 x 8 Pronated Grip,
*Moved to supinated grip...just less than shoulder width.*
95 x Failure, 115 x 10, 135 x 10, 155 x 7+1, 175 x 6-->
135 x 30-->95 x Failure (6 )

[heathj]

Nice, but...just cause you don't have straps you can't deadlift? You pussy!

[Spiderman]

har har har..... Bitch.

[Chris Rodgers]

Yeah, drop the straps pansy. If my skinny ass can hold it, you should be able to. tuttut

[MonStar1023]

Spiderman-
Nice strength bro. Looking good. Im impressed.

[Spiderman]

Chest workout from Monday. I think I had a little too much caffiene this morning... I felt a little jittery. I was yawning throughougt the workout as well. I think Friday nites 2.5 hour sleep caught up with me.

Incline D.Bell Press
3 Sets: 70 x 10, 60 x 10, 80 x 4.....WTF is wrong with me??

D.Bell Flyes
3 Sets: 50 x 10, 60 x 8, 70 x 6

D.Bell Press
3 Sets: 70 x 8, 75 x 6 (WTF?) & 80 x 6


Overall...a really $HITTY workout!

[Spiderman]

A little better workout tonite.... again not enough sleep last nite though. Only about 7 hours. I went to see "Collateral Damage."

Leg Day....

Hack Squats
3 Sets: 320 x 8, 330 x 8, 360 x 4 + 3 to 90 degrees

Leg Press
2 Sets: 540 x 8 (reg. foot position), 450 x 10 (close foot position)

Leg Extensions
3 Sets: 200 x 10, 210 x 10, 220 (stack) x 11

Lying Leg Curl
3 Sets: 110 x 10, 120 x 9, 130 x 8

Reverse Leg Curl
3 Sets: 255 x 10, 270 x 8, 240 x 12

Then 8 sets of Abs to finish off....

Not a bad workout tonite actually...still felt it coulda been a tad better.

*Mental Note* Do NOT have chili powder in tuna in pre-workout meal...

[Orange357]

Originally posted by Spiderman


*Mental Note* Do NOT have chili powder in tuna in pre-workout meal...

lmao!

[The_Chicken_Daddy]

Hey Ryan, do you not like doing deep on the hacks?

[Spiderman]

I do go deep on all of'em, except those 3 on that last set I only did to 90 degrees.

[Spiderman]

Ok, I took a week off to relax and recuperate. I got back into it on Monday.

CHEST

Incline D.Bell Press
Two Warmup sets: 20 x 12, 50 x 15
3 Sets: 60 x 12, 70 x 9.5, 80 x 5

D.Bell Flyes
Major Form Work Today...
3 Sets: 40 x 10, 45 x 7, 35 x 8

D.Bell Press
3 Sets: 65 x 7, 70 x 5.5, 50 x 8<----Very slow and controlled.

Overall a great workout. A good pump... It felt lovely to get back in there and train.

[Spiderman]

I did legs yesterday.. this workout was awesome! After not having squated in 3 weeks i thought it'd suck, but boy was I wrong.

LEGS

Squats
Warmup w/ Bar x 8
3 Sets: 255 x 8, 275 x 8, 295 x 4

Leg Press (Close Foot Position)
3 Sets: 450 x 10, 530 x 8, 360 x 8

Leg Extensions
2 Sets: 200 x 8, 170 x 8


Reverse Leg Curls
3 Sets: 210 x 15, 240 x 12, 255 x 10

Lying Leg Curls
3 Sets: 100 x 8, 110 x 7, 80 x 11

Calf Presses
3 Sets: 360 x 12, 450 x 15?, 540 x 8

Pretty damn good workout today too... I can't wait for Thursday to do Delts & Traps.