boldt Posted December 15, 2012 Author Share Posted December 15, 2012 super set for raises and i forgot i also did upright rows 95*8 65*10 65*10 65*10 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 15, 2012 Author Share Posted December 15, 2012 12/13/12 dynamic box squat -paralell 135*2 225*2 7 sets of 205*2 deep squats 135*5 185*3 225*1 275*3 reverese hyper extensions 4 sets of 50lbs for 10 glute/ham raises bw*15 for 4 sets ab wheel off knees 4 sets of 10 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 17, 2012 Author Share Posted December 17, 2012 coming into this workout i just got done with a 55 hour shift so i was mentally exausted not so much physically so it was hard getting the motivation to push through this workout weighted pull ups- they didnt have any dip belts here i should probably find one but they did have a vest that im guessing weighed between 15 and 20lbs so ill say 15 to be safe 15x6 15x6 15x6 15x6 cable pullover- i you tubed this tonight to see exactly what it was and i have been doing the wrong lift in the program so now i feel pretty stupid coming in on my 8th week of the program 45lbs for 4 sets of 12 i was supposed to do bent over db raise but i always feel like i have the angles wrong and arnt quite working whats intended so instead i used the rear delt machine 85x15 85x12 70x15 70x15 bicep machine 90lbs for 4 sets of 10 farmer walks 4 sets 100lbs for aprox. 75ft standing calves 270 for 10 sets of 10 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 18, 2012 Author Share Posted December 18, 2012 monday 12/17/12 Floor press 135 for 5 185 for 5 225 for 8 *rep pr 4 board bench press 135x5 185x5 225x5 dips-100 10 10 20 22 20 18 machine flyes 115x12 155x12 175x12 190x12 machine push down 110x20 110x20 170x20 190x20 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 18, 2012 Share Posted December 18, 2012 Again, nice work. I came on here to log too but I'm too lazy and will do it tomorrow Quote Link to comment Share on other sites More sharing options...
boldt Posted December 19, 2012 Author Share Posted December 19, 2012 Thanks matt! im glad you came and watched me lift last night and today 12/18/12 i think my calories were to low before this lift i checked how much milk i had left after my lift and i found out i only drank aproximately 4 cups of milk before my lift and that was my only calories and i went into the workout really tired, needless to say i was disappointed with my lift Trap deadlift- 165x5 255x5 345x3 435x3 500x1 attempted 550 but failed 500x1 lat pull downs 140x15 110x15 110x15 110x15 110x15 db rows with some kind of grip thing to make it harder 4 sets of 70x20 glute/ham raises with quarter in band 4 sets of 10 was going to do leg raises but i was feeling too week so the ab wheel was substituted in 4x10 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 22, 2012 Author Share Posted December 22, 2012 12/20/12 thursday military press with chains on each side- chains at the top weigh 60 or 70lbs each 45x5 55x3 65x3 95x4 sitting shoulder press-no back support 4 sets of 55x10 cable upright rows 90x10 100x10 110x10 120x10 db rear delt raises- thanks matt for showing me the correct way for these they work a lot better 25x15 45x10 30x15 30x15 db bicep curls 4 sets of 40x10 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 22, 2012 Author Share Posted December 22, 2012 12/21/12 Friday deep squats 45x5 95x5 135x5 185x3 225x2 275 for 4 clean reps and 2 assisted reps... not exactly in that order i lost balance on the 2nd rep and the spotter had to jump in and i couldnt budge the 6th rep so the spotter had to jump in leg extensions 220x10 220x10 220x10 155x30 leg kick backs 35x10 45x10 45x10 45x10 decline sit ups 25lbs behind the head for 10 25lbs behind the head for 6 than 4 rested on chest 45lbs rested on chest for 2 sets of 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 22, 2012 Share Posted December 22, 2012 Finally, you logged everything! Quote Link to comment Share on other sites More sharing options...
boldt Posted December 23, 2012 Author Share Posted December 23, 2012 haha i know it gets hard to remember things when you fall that far behind but its hard logging sometimes. pull ups 35x6 35x6 35x6 idk what it was but i just felt super strong today and the weight seemed easy so hopefully next week i can jump up to a plate cable pull through 4 sets of 65x15 bent over db raises 4 sets of 25x15 bicep machine 110x10 3 sets of 90x10 wrist curls palm up 4 sets of 45x15 decline sit ups 4 sets of 25lbs behind the head for 10 reps i weighed myself today and i am at 218lbs which is a 31lb increase from when i started this work out and diet a little less than 9 weeks ago Quote Link to comment Share on other sites More sharing options...
boldt Posted December 24, 2012 Author Share Posted December 24, 2012 thanks for coming and hanging out while i lifted matt! close grip bench 45x5 95x5 135x5 185x5 225x4 235x3 4inch board 95x5 135x5 185x3 225x15 *rep pr db bench press 70x10 3 sets of 80x10 chest flys 40x12 40x12 35x12 15x12 tricep extensions 4 sets of 65x15 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 25, 2012 Author Share Posted December 25, 2012 12/25/12 tuesday trap bar deadlift 165x3 255x3 345x3 435x1 500x5 lat pulldowns 90x20 90x20 115x20 140x20 rows 4 sets 70x25 back extensions with 3/4th in band 4 sets of 10 hanging leg raises 4x15 Quote Link to comment Share on other sites More sharing options...
boldt Posted December 28, 2012 Author Share Posted December 28, 2012 (edited) 12/27/12 standing shoulder press 45x5 95x5 125x5 140x3 160x9 *rep pr for strict press standing db military press 60x4x10 upright rows 65x10 side lateral raises 20x4x15 bicep curls 75x4x10 Edited December 28, 2012 by boldt Quote Link to comment Share on other sites More sharing options...
boldt Posted December 29, 2012 Author Share Posted December 29, 2012 12-28-12 Squat 45x5 95x3 135x1 185x1 225x1 275x7 *weight and rep pr Leg extensions with band not sure how thick it was, maybe 1 1/4in 4x10 glute/hamstring raises with 1/4in band 4x10 decline sit ups with 1/4in band 4x10 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 29, 2012 Share Posted December 29, 2012 You forgot stepups lol Quote Link to comment Share on other sites More sharing options...
boldt Posted December 30, 2012 Author Share Posted December 30, 2012 oh yeah! thanks matt and step ups first set right leg 115 for 18 reps 8 for left the rest of the sets were 8 each leg for the remainder 3 sets 12/29/12 pull up bwx6 3 sets 35lbx6 *pr cable pull down 4 sets of 72.5x10 *pr bent over db raise 4x25lbsx12 bicep machine 130x10 3 sets of 110x10 wrist curls 4 sets 55x12 calves 6 sets 315x15 ab work was a superset decline sit ups 25lbs 4x10 hanging straight leg raises 4 sets of 10 Quote Link to comment Share on other sites More sharing options...
MattM Posted December 30, 2012 Share Posted December 30, 2012 Id lay off the ab work unless its a squat or deadlift day. Youre overworking them before your max weeks, which could be why youre feeling them so much during the all out sets. Quote Link to comment Share on other sites More sharing options...
boldt Posted December 30, 2012 Author Share Posted December 30, 2012 I was only doing abs on the days the program said too but i figured it might help reduce the pain. but i wont add them on other days again i dont want to do less than my best on a max day Quote Link to comment Share on other sites More sharing options...
boldt Posted December 31, 2012 Author Share Posted December 31, 2012 monday 12/21/12 bench 135x5 185x5 205x3 225x1 235x7 *rep pr 235 was the most weight i have ever benched before so it felt good getting a couple more reps on it db bench press 4 sets 70x15 weighted dips 4 sets 45x15 chest fly's 4 sets 35x12 tricep cable extension 4 sets 145x20 Quote Link to comment Share on other sites More sharing options...
boldt Posted January 1, 2013 Author Share Posted January 1, 2013 felt sick today almost threw up before i started lifting and i had a headache... NO i didnt drink last night 1/1/13 tuesday deadlift 135x5 225x5 315x5 405x8 pull up bwx12 bwx9 bwx6 bwx9 one arm db row 4 sets of 80x10 felt really shitty after this i thought i was going to pass out so i just called it Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2013 Share Posted January 2, 2013 Could be that you got sick with something... Just rest up and take it easy buddy Quote Link to comment Share on other sites More sharing options...
boldt Posted January 2, 2013 Author Share Posted January 2, 2013 It had to of been the protein i took two shakes within two hours of my workout Quote Link to comment Share on other sites More sharing options...
MattM Posted January 2, 2013 Share Posted January 2, 2013 I started getting sick after those shakes too, maybe space the protein shakes and limit to two scoops per shake? Quote Link to comment Share on other sites More sharing options...
boldt Posted January 3, 2013 Author Share Posted January 3, 2013 alright i will give that a try! 1/2/13 wed. standing shoulder strict press 45x5 95x5 135x5 165x1 185x5 sitting db shoulder press (no back support) 4 sets 60x10 cable upright rows 4 sets 135x10 rear delts 4 sets 25x15 biceps 2 sets 45x12 my biceps were hurting pretty bad during the first set and after the second set i didnt want to risk it. it almost feels like its going to rip soon so ill take it easy going into max week's Quote Link to comment Share on other sites More sharing options...
boldt Posted January 6, 2013 Author Share Posted January 6, 2013 1/3/12 squat 95*3 135*3 185*3 225*3 275*1 315*3 *weight and rep pr leg press 4 sets of 450 for 15 called it after this workout because i was late for my ride to frisco and my knees and lower abdominals were giving me trouble Quote Link to comment Share on other sites More sharing options...
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