incline db press
60 x 10
70 x 15
80 x 12
85 x 7
70 x 6

cable cross overs
5 x 5
5 x 5
3 x 12

flat db bench
85 x 5
85 x 5
70 x 9

close grip smith
50 x reps
50 x reps
70 x reps
70 x reps

rear delt raise
25 x 8
25 x 8
25 x 8

i tired out really early today and just wasn't mentally focused...i was so dissapointed on db bench that i felt everyone was looking at me like a noob ..

dead lift
225x5
275x3
295x3
315x2
335x1

bo bb rows
135 x 12
155 x 10
175 x 5
175 x 5

pull ups
x 4
x 3
x 3

shrugs
135 x .....
225 x ....
275 x 8
295 x 6

lat pull down
150 x 10
190 x 4
150 x 10

seated military press
95 x 8
115 x 6
115 x 6
125 x 4
95 x 6

seated db shoulder press
50 x 8
50 x 8
50 x 8

rear lat raise
25x reps
25 x reps
25 x reps

pushdowns
150 x 10
150 x 10
150 x 8

bb curls
65 x 10
85 x 10- failed
95 x 6
95 x 6

cable kick backs
30 x reps
40 x reps
40 x reps

cables curls
80 x reps
90 x reps
90 x reps


no caffien before the gym today....didn't go to well

did shoulders....did a lot of reps...forgot what i did b/c i lefft not book at home LOL

actually

seated smith military
90 x 10
90 x 10
100 x 8
110 x 5
90 x 8

standing military
85 x 10
85 x 10
105 x 5
85 x 8

arnold press
40 x 10
40 x 10

hammer shoulder press
90 x 12
90 x 12

tri sets of
revers pec dec x 3 sets

tri pushdowns x 3 sets
incline db curlsx 3 sets

hammer curls
40x 8
40 x 8
40 x 8

hack squats
10 @ warmup
12 @ 12
14 @ 4
14 @ 5
14 @ 5

leg press --- as deep as possible
4 plates @ a lot of reps
6 plates @ 12
8 plates @ 6
8 plates @ 6

front squats A2G
135 x 15
155 x 10ish
165 x 8
165 x 8

leg extensions
10 x reps
12 x 10 reps
14 x 5
14 x 5

calf raises x 3 sets

Bench
135 x 15
155 x 10
185 x 8
185 x 8

DB Bench
60 x10
60 x 10
60 x 8

super setted with
Skull crushers in plates
40 x 12
40 x 12
40 x 10

cable flys
3 x a lot
4 x fail
4 x fail

super setted with pushdowns

150 x 8
150 x 8
150 x 8

hammer strenght

80 x fail
80 x fail
80 x fail


did bench for the first time since winter...shoulder feeling a little better....doing the lift to around mid stomach than doing the press over in front of the chest...it feels okay on the shoulder which is good, but doesn't feel like i get the same amount as ROM but my shoulder click clacks like an underarmour commercial if I pressed normally lol

BO BB Row
135 x 15
155 x 12
185 x 5
185 x 4
155 x 8
135 x 10

DL
225 x 3
275 x 3
295 x 3
295 x 2

lat pull downs
4 sets x fail

t-bar row
3 sets x fail

Shrugs
135 x alot
225 x 12
315 x 6


hammer curls
30 x 15
35 x 12
35 x 12
40 x 5

preacher db curl
30 x 5
30 x 5
30 x 5

last night

flat bb bench
135 x 15
155 x 12
185 x 8
195 x 5
135 x 20

hammer strength
90 x 12
110 x 12
130 x 8
130 x 8

super setted with cable flys
4 x 12
4 x 12
4 x 12

arnold presses
35 x 8
35 x 8

preacher db curl
30 x 7
30 x 7

front A2G squats
135 x 20
155 x 10
185 x 5
195 x 5
135 x 15

leg press as much rom as possible

4 plates x 10
6 plates x 6
6 plates + 50 x 4

leg extension
4 sets

leg curls
4 sets

calf raises
3 sets

revese pec dec
4 sets

db shoulder press
40 x 15
45 x 12
50 x 8
55 x 4
50 x 6
45 x 4

arnold press
35 x 4
35 x 4
30 x 8

super setted with

skull crushers in plates
40 x 12
50 x 8
50 x 8

close grip
135 x 20
155 x 15
175 x 5

super setted with

reverse cable pushdowns
3 sets

leg press
4 plates * 12 reps
4 plates * 12 reps
6 plates * 5
6 plates * 5
6 plates * 6
6 plates + 50 * 4
6 plates * 4
6 plates * 4

hack squats
12 x 7
12 x 6
14 x 2
12 x 5

leg curls
5 sets

calf raises
2 sets


squat machine was a mess with shit everywhere didn't feel like moving shit around so i just did a lot of leg press

last night

Flat db press
60 x alot
65 x a lot
70 x 12
75 x 8
80 x 4

Bench
185 x 15
205 x 12
225 x 5

hammer str press (wip)
180 x 5
180 x 5
180 x 5

skull crushers
50x 8
50 x 8
50 x 8

skull crush 45 pound plate
45 x a lot
45 x a lot

cable kickback
4 x 10
4 x 10

bo bb row

135 x alot
155 x 15
185 x 5
185 x 5
135 x alot

t-bar row weight in plates
45 x 12
70 x 8
80 x 6
80 x 6

bb shrugs
225x 15
275 x 8
295 x 4

lat pull down

120 @ alot
150 x 10
190 x 5

hammer curls
40 x alot
45 x 10
50 x 5

machine curls
3 sets

seated military press
135 @ 15
155 x 10
175 x 3
175 x 2
155 x 8

db arnolds
50x 5
50 x 5
50 x 5

rear delt pec deck
8 x a lot
10 x 8
12 x 4

leg day 2nite sucked balls...im not even gonna post it

bench
135 x 8
185 x 5
225 x 6
235 x 4
245 x 2
225 x 7

db bench
70 x 12
80 x 7
80 x 7
80 x 7

skull crushers
4 sets

db tri extensions
3 sets

tri pushdowns
2 sets

should prob do a couple more sets of chest man.....

i think i did that work out really late at night


didn't lift all last week due to being away on business...lifted back and bis last night but didn't log it and it sucked...so here is what i did 2day

seated shoulder press
135 x 12
155 x 12
175 x 5
175 x 5
155 x 10

arnold press
40 x a lot
45 x 8
50 x 5
50 x 5

reverse pec dec
8 x a lot
10 x 6
10 x 6
10 x 6

front delt plate raise
45 x fail
45 x fail
45 x fail