rico300zx Posted March 25, 2015 Author Share Posted March 25, 2015 Day before yesterday, flat bench 5x5x225 Yesterday Planet fittness 10min cardio eliptical Smith Squats Bar x8 135 x6 225 x3 315 x3 405 x3 500 x2 530 x1 Leg presses & leg curls 3 x15 Bicept machine curls 3 x15 12 hr night shift in the ER, back at it this morning Eliptical 10 min Tricept pushdowns stack X20 X20 X20 X30 Lat pull downs 3 x15 Skullies and presses 4 x15 each in a superset Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 30, 2015 Author Share Posted March 30, 2015 12 hr night, planet fitness in the AM 10 min cardio on elipitical Smith squats Bar x10 135 x3 225 x3 275 x20 10lb increase after 9 days off 315 x3 405 x3 500 x1 Leg curls X25 X20 Hydro massage X10 min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted March 31, 2015 Author Share Posted March 31, 2015 Overnight then gym Dumbell flys 4x12 Dumbell curls 4 x15 Cable flys 4 x15 Cable curls 3 x15 Dumbell finger curls Ab machine thumb work Hydro massage Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2015 Share Posted March 31, 2015 Overnight then gym Dumbell flys 4x12 Dumbell curls 4 x15 Cable flys 4 x15 Cable curls 3 x15 Dumbell finger curls Ab machine thumb work Hydro massage Sun's out - guns out! Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted March 31, 2015 Share Posted March 31, 2015 March 31, 2015 Noon Week 4 Bench Press 45 x 3 x 10r 135 x 5 185 x 3 225 x 2 275 x 1 315 x 4 x 1, 2.5 dammit! Reverse Band Bench - 0 at top 315 x 3 x 4r Superset - Nonstop OH Band Extentions Avr x 3 x 20r DB Row w/FG 75 x 3 x 8r Quote Link to comment Share on other sites More sharing options...
jvance Posted March 31, 2015 Share Posted March 31, 2015 Wrong log? Lol 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 2, 2015 Author Share Posted April 2, 2015 Wrong log? Lol maybe Jason is telling me to get my arse in gear! 1 Quote Link to comment Share on other sites More sharing options...
Shoggoth Posted April 3, 2015 Share Posted April 3, 2015 Haha! Quote Link to comment Share on other sites More sharing options...
jvance Posted April 3, 2015 Share Posted April 3, 2015 Maybe he could hit up my log while he's at it! 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 5, 2015 Author Share Posted April 5, 2015 Bunch of days off due to multiple working days and family stuff now playing catch up cardio 10 min elipitical Smith squats bar x8 135 x5 225 x3 315 x3 405 x3 500 x1 505 x1 all sets supper set with standing double biceps curl of 15 reps low weight 20 to 25 lbs for a nice pump seated row 4 x15 superset with finger curls x12 each set lat pull down 2 x15 happy Easter everyone! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 6, 2015 Author Share Posted April 6, 2015 1 mile walk outside Home workout Bench press 135 x10 135 x12 135 x12 Superset with flatbench dumbell press. Using one 2.5" thick grip then switching hands. 50lb x12 x3sets Tricept pinch pushdown with side then top grip. Light weight for nice pump 72 reps total. Blob lifts for fatman warm up Fat man lifts Fatman went up fine with the right after a couple tries , had trouble with the left could only get it a few inches up. Spent about 15 min if that. Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 7, 2015 Author Share Posted April 7, 2015 12 hr night shift in ER.....no breaks no lunch....im gassed! Then to the gym Wide grip lat pull down 4 x12 V bar cable curls 3 x60reps Seated row 4 x12 Hydro massage 10 min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 10, 2015 Author Share Posted April 10, 2015 I've got a tight muscle in my lower back and I spent most of the day stretching it this is been ongoing for quite some time now I'm starting to get ticked off. Did some hangs on the teeter box squats 135 x12 225 x12 315 x10 225 x10 225 x10 watched the new hobbit movie and the mechanic Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 14, 2015 Author Share Posted April 14, 2015 3 12hr overnight in a row with no lunch totally busy every sec....wtf After work squats Smith machine 135 x3 225 x3 315 x3 405 x3 500 x1 405 x2 315 x3 225 x4 135 x5 Leg press 4 x12 Leg curl 4 x12 Abs 2 x 12 Lil bit of gym grip and wrist curls with ab machine for fun Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 20, 2015 Author Share Posted April 20, 2015 Planet fitness 4/15/15 20 min cardio Smith box squats Bar x10 135 x10 255 x10 315 x10 405 x10 315 x10 225 x10 135 x10 Superset each set with Barbell finger curls 135 X4sets x12reps Massage chair 10min ----------------------------- 4/16/15 1HP 75 x2 (about it 10 sec holds) 2HP 125 x1 175 x1 200 x1 210 x1 215 x1 215 x1 200 x3 partials Fingerless leather work gloves 175 x1 150 x1 150 x3sec hold 150 x6sec hold 150 x6 sec hold ----------------------------- 4/17/15 Planet fitness Overhead presses 135 5x5 Shoulder shrugs 3 x12 Ab machine 2x ----------------------------- 4/19/15 2 7/8 (73mm) custom rolling handle R 90lb x5 L 90lb x5 R 115 x3 L 115 x3 R 120 x1 L 120 x1 Tried my rolling thunder replica after this and it felt like a broom stick Soft ball implement: 3 sets of 10sec holds each hand with 45lbs Took a break, ate, then some Blob 50 drags. Watched iZombie 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 21, 2015 Author Share Posted April 21, 2015 (edited) Finally squats at home after a long day of being sick. Tried out my buddies powerlifting belt he gave me. warm up Elipitical 10 min ATG squats 135x5 225x3 315x2 405x1 500x1 510x1 badass ATG grinder check out the vid the 500x1 was way smother thats y I moved up. I can post it it anyone wants to see it. Standing alternating dumbbell curls used one thick grip 2.5" handle and one regular grip handle at the same time https://youtu.be/44toUlXnM4g Edited April 21, 2015 by rico300zx Quote Link to comment Share on other sites More sharing options...
jvance Posted April 21, 2015 Share Posted April 21, 2015 way to fight the weight to the top! Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 25, 2015 Author Share Posted April 25, 2015 Elipitical 20 min 1arm rows w/ fatgrip 4x12 50lbs Shoulder shrugs 4 x12 225 Superset with the 50lb fat grip dumbells 4 x12 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 26, 2015 Author Share Posted April 26, 2015 Night shift 12 hr Tread mill 8min Smith squats 80% FOR 8 SETS Bar x10 135 x3 224 x3 315 x3 410 x2 actual weight 410 X2 410 x2 410 x2 410 x2 410 x2 410 x2 410 x2 2 different seated bicept machines 5 x15 each machine Hydro massage 10 min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 29, 2015 Author Share Posted April 29, 2015 Yesterday dumbell presses 4x12 bench press light weight x reps 2 different ab machines super swole from the prior squat work out Quote Link to comment Share on other sites More sharing options...
rico300zx Posted April 30, 2015 Author Share Posted April 30, 2015 12 hr night shift keg curls 3 x20 Leg extension 3 x10 Leg press 3 x10 Hip abductor 3 x10 each machine Hydro machine 10 min Quote Link to comment Share on other sites More sharing options...
rico300zx Posted May 4, 2015 Author Share Posted May 4, 2015 Sat night squats Tons of yardwork all day and something inside my back was causing extreme pain I had to switch over to box squat to make things less painful. 135x3 225 x3 315 x3 410x2 410x1 boxsquat 410 x3 410x3 410x3 410x3 called it quits just in time to watch the pacu fight on pay per wiew. 1 Quote Link to comment Share on other sites More sharing options...
rico300zx Posted May 5, 2015 Author Share Posted May 5, 2015 12 hr night Smith squats Bar x10 135 x5 225 x3 315 x3 410 x3 actual weight for next 6 sets, trying PL squat routine. 410 x3 410 x3 410 x3 410 x3 410 x3 Close grip pull down 3 x12 Row machine superset with finger curl grip. X12 each X12 each X12 each X12 each Quote Link to comment Share on other sites More sharing options...
rico300zx Posted May 6, 2015 Author Share Posted May 6, 2015 2hp 72° 55% HUMIDITY 1hp warm ups 75lbs x5 each hand 2hp testing today 125 x10 hops 175 x10 hops 210 x1 215 xpartial 215 x NL 215 xNL Gonna set 210 as my max for now and start a new prog to bring up this lift. 73mm rolling handle R 100 X5 L 100 X5 R 120 X1 L 120 X1 R 125 X1 ......PR! L 125 XNL R125 X1 hop L125 XNL Then threw on the rolling thunder trainer and did a 3 or 4 reps each hand for some time under tension Quote Link to comment Share on other sites More sharing options...
rico300zx Posted May 8, 2015 Author Share Posted May 8, 2015 Ok so im going to try a russian deadlift workout and instead of deadlifting ill substitute the 2HP today was D1W1 of the program. I tried maxing out the other day and only got to 210 but I have a feeling I'm good for 220 so that is what I'm using as my max. Also picked up 2 sets of lockjaw colars, they snap on nicely to my 50mm hot rolled steel bar. D1W1 70° 54% humidity 175x6x3reps easy peasy felt like a warm up, thumb pads a little sore from 2 workouts in a row though. No tears Quote Link to comment Share on other sites More sharing options...
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