Hey guys. I started this journal to track my progress and maybe get some help in reevaluating my routines. Well, I sit at about 204 now. I want to maintain this for about another month and then start cutting. Here was yesterdays workout:
Lat pulldowns 3*8 160lbs.
pull-ups 1*8 2*7
lower back machine 3*8 160lbs.
BB rows 3*8 110 lbs
DB shoulder press 1*8 45lbs. 3*8 65lbs.
rear delt flyes 2*8 15 lbs. 1*8 15lbs dropset to 1*8 10lbs.
My strength has kind of plateued a little these past couple weeks.I think because im watching my cals a little more because im worried about gaining too much fat. Im going to switch from 3 sets of 8 to like 12,10,8 reps next week.
I know I know, my BB rows are pretty weak. Im workin' on it.
Felt ok after workout. today im going to do tris and some calves i think. will post later tonight.
4/21/05 Workout. Straight up Tris baby!
Dips: Unweighted 1*12 2 45lb plates 1*8 1*6 +80lb., 1*8O
Overhead Tricep Extension(not sure of the exact name) : 3*8 75lbs.(felt pretty light)
Tricep cable extension 1*8 140lb, 1*10 150lb, 1*8 160lb, 1*8 170lb.
I felt pretty good after this workout. Damn! I love weighted dips @ high volume. Gym was kinda packed. Well it is the FU#$ing Ymca! So I was counting on it. I felt pretty pumped after my workout. Ill be doing some bis and sqauts tomorrow. Later guys.
Hey nice tri session man. Looking strong. Keep it up.
Age: 20, Height: 5'7", Weight: 165, Deadlift: 405, 9.5" Squat: 230 x 10, Bench: 195 (3x5)
Originally Posted by fatrb38
Thanks man, Yeah im sorta trying to change things up a bit, thats why my reps are little whacked out right now.
note:I HATE THE YMCA
Well i kind of slacked off today on eating. I only ate like half of what I usually eat and kinda drank a little. Oh well, ill be back at it tomorrow.
Well, didnt have to time to update yesterday.
I did some chest....
Flat db press 45*12, 75lb*12,80lb*10,85lb*8
Incline db press 65lb.*10, 70lb*10, 75lb.*8
decline db press 75lb*12, 80lb*10,85lb*8
Cable Flyes 60lb per arm*12, 70lb.*10, 80lb.*8
I felt i had a pretty good workout out. I should have started with the 80's on the flat and decline because it seemed relatively easy. Man...NOOOOO DRINKING EVVVEEERRRR AAGGGGAIN!!!!! Damn, i say that every time, oh well. Great work out over all. I changed my workout from 3*8 on everything to this just since im in PCT right now.
Whats up guys? Not much here. I had a good tri/little bit of chest workout today. Here how is went.
Dips: BW*12, +45lb.*10, +90lbs.*8
Overhead Tri extension: 75lbs. for 3 sets of 8
Compound chest/tri thingy: 95lbs*15, 95lbs.*13, 95lb.*10 or something
V-grips tricep extensions: 160lbs.*12, 170lbs.*10, 180lbs.*8
Comments: Felt really good and pumped after workout. I dont know what the compound tricep thingy is but it gives me a killer pump though! I lay on my back and hold the weight palms up over my chest, and press it. It KILLS the chest and the outer head of the tris!!! Well im tired, goodnight.