Sunday, 29 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 6
150 lbs. (68 kg) 8 x 3

Dips:
Bodyweight 1 x 8, 2 x 7, 1 x 8

Lateral raises:
20s (9 kg) 1 x 10
30s (14 kg) 3 x 6

Pullups:
Bodyweight 4 x 5, last set immediately followed by a set of chins 1 x 4

Pressdowns:
100 lbs. (45 kg) 4 x 20

20 minutes steady-state elliptical

Comments: Sleep schedule (or lack thereof) made it a rocky start, but started feeling good after the benching was over and done with. Now I might be awake all night, yay. On a more pleasant note, according to Matthew, I look bigger (in a good way, shoulders/chest/etc.) than I did at 260 lbs. (118 kg) despite being 35-40 lbs. (16-18 kg) lighter. Nice! I don’t wanna brag, but I DO look relatively good in the gym gettin’ mah swole on ohhh yeeeah you liiiike it.

Thursday, 26 November 2009

Yeah, we lifted on Thanksgiving, WHAT.

Box squat:
Bar (45 lbs./20 kg) 3 x 10
155 lbs. (70 kg) 8 x 2

Pullthroughs (pulldown machine)
80 lbs. (36 kg) 1 x 10
100 lbs. (45 kg) 1 x 7
110 lbs. (50 kg) 2 x 6

DB sidebends:
90 lbs. (41 kg) 1 x 8
100 lbs. (45 kg) 3 x 6

Leg curls:
100 lbs. (45 kg) 1 x 8
110 lbs. (50 kg) 1 x 7
120 lbs. (54 kg) 2 x 6

Standing cable crunches:
100 lbs. (45 kg) 1 x 20

20 minutes steady-state elliptical

Wednesday, 25 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 2 x 10
135 lbs. (61 kg) 1 x 6

Bench + chains:
Bar (45 lbs./20 kg) 1 x 6
95 lbs. (43 kg) 1 x 3
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
210 lbs. (95 kg) 1 x 1

Tate presses:
35s (16 kg) 1 x 10
40s (18 kg) 1 x 10
45s (20 kg) 1 x 10

Bent-over rows:
185 lbs. (84 kg) 1 x 6
205 lbs. (93 kg) 1 x 6
225 lbs. (102 kg) 1 x 6

Bent-over rear delt flyes:
20s (9 kg) 3 x 10

Makeshift shoulder horn, rotator cuff… thing?:
10 lbs. (5 kg) 3 x 10

15 minutes HIIT elliptical

Comments: Finally starting to feel better.

Monday, 23 November 2009

Stiff-legged deadlifts:
Bar (45 lbs./20 kg) 1 x 15
135 lbs. (61 kg) 1 x 6
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
300 lbs. (136 kg) 1 x 1
305 lbs. (138 kg) 1 x 1

Cable station pullthroughs:
100 lbs. (45 kg) 3 x 20

Standing cable crunches:
100 lbs. (45 kg) 1 x 10, 2 x 20

Cable station sidebends:
100 lbs. (45 kg) 3 x 20

Leg curls:
100 lbs. (45kg) 3 x 10

Leg extensions:
100 lbs. (45 kg) 3 x 15

Again, don’t remember the cardio. I’ve gotta start writing that down. Not that it matters, since it’s never anything that memorable.

Sunday, 22 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 6 lol wut, 8 x 3

Dips:
Bodyweight 1 x 8, 2 x 7, 1 x 5

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 9
30s (14 kg) 2 x 6

Pullups:
Bodyweight 1 x 5, 2 x 3, 1 x 5

Cable station pressdowns:
100 lbs. (45 kg) 4 x 15

Didn’t record the cardio, probably 20 minutes steady-state since I was feeling kinda shit.

Thursday, 19 November 2009

Box squats:
Bar (45 lbs./20 kg) 3 x 10
140 lbs. (64 kg) 8 x 2

Pullthroughs (cable station because the other machine’s broken goddamn it):
135 lbs. (61 kg) 1 x 10
145 lbs. (66 kg) 3 x 10

DB sidebends:
70 lbs. (32 kg) 1 x 10
90 lbs. (41 kg) 2 x 10, 1 x 7 because my lower back was too sore to continue.

Leg curls:
80 lbs. (36 kg) 1 x 8
100 lbs. (45 kg) 1 x 6
110 lbs. (50 kg) 1 x 6

Leg extensions:
100 lbs. (45 kg) 1 x 12, pause, 120 lbs. (54 kg) 1 x 10

20 minutes elliptical, steady-state

Comments: Initially planned for hyperextensions after the sidebends, but my back was seriously too sore to continue and if I had, I would be injured (instead of only HURT as it was ). Felt remarkably less nausea and lightheadedness this time. Sunday should be back to normal.

Wednesday, 18 November 2009

BB bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10

BB bench + chains (adds around 135 – 150 lbs./61 – 68 kg at the top):
Bar (45 lbs./20 kg) 1 x 6
95 lbs. (43 kg) 1 x 4
135 lbs. (61 kg) 1 x 3
185 lbs. (84 kg) 1 x 1
205 lbs. (93 kg) 1 x 1

DB skullcrushers:
35s (16 kg) 1 x 10, 1 x 8, 1 x 10

Lat pulldowns:
160 lbs. (73 kg) 2 x 10

Bent-over rear delt flyes?:
20s (9 kg) 1 x 10

Maybe 2 minutes of very slow cardio

Comments: You may notice that, aside from the bench, I didn’t do much. This is due to feeling nauseous as fuck, short of breath, and about to pass out after doing ANYTHING (blood pressure, heart rate, and blood sugar were normal both before and after lifting though), and I’m going to tentatively attribute that to the lingering remnants of that cold/flu horseshit that I had. I even had to pull off the road once and just sit for a few minutes because I thought I might puke/pass out while driving home. What the fuck.

Monday, 16 November 2009

Stiff-legged deadlifts:
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 1 x 10
185 lbs. (84 kg) 1 x 3
225 lbs. (102 kg) 1 x 3
275 lbs. (125 kg) 1 x 1
295 lbs. (134 kg) 1 x 1

Pullthroughs (cable station):
100 lbs. (45 kg) 3 x 10

Standing cable crunches (cable station)
100 lbs. (45 kg) 3 x 10

Reverse sidebends (cable station, from top pulley):
100 lbs. (45 kg) 3 x 10

Hyperextensions:
3 x 10

Leg extensions:
90 lbs. (41 kg) 1 x 10
100 lbs. (45 kg) 2 x 10

I honestly don’t remember the cardio, but it was probably 20 minutes steady-state on the elliptical.

Comments: Totally could’ve hit 315 lbs. (143 kg) on the stiff-legs, but form was beginning to suffer.

11212009

I’ll actually update this with the past few workouts tonight! Because I know all 0 of you are on the edge of your seats with antici…

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pation.

Sunday, 15 November 2009

Bench:
Bar (45 lbs./20 kg) 1 x 15
95 lbs. (43 kg) 1 x 10
135 lbs. (61 kg) 8 x 3

Dips:
Bodyweight 1 x 7 1 x 8, 1 x 7, 1 x 8

Pullups:
Bodyweight 1 x 3, 2 x 4, 1 x 5

Lateral raises:
20s (9 kg) 1 x 10
25s (11 kg) 1 x 8
30s (14 kg) 1 x 8

V-bar pressdowns:
100 lbs. (45 kg) 4 x 15

Hammer curls:
40s (18 kg) 1 x 10
45s (20 kg) 1 x 8
50s (23 kg) 1 x 6

15 minutes HIIT, 5 minutes steady-state elliptical

Comments: Still feeling pretty bad, but LOADS better than Thursday and last night.