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Kicked My 2hps Ass Tonight!


rico300zx

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The higher reps are a huge shock but I guarantee that if you try them again next week they'll be much better

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The higher reps are a huge shock but I guarantee that if you try them again next week they'll be much better

I hear ya, still a little swole today. Feels good
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  • 2 weeks later...

Yesterday: Cardio, Squats, stomach

Today: bench overhead dumbbell press, blob lifts

Today: mud 6th grade sons football team has gone undisputed this season! Last year only a tie, and the year before only one loss. What a great team and bunch of coaches he has.!

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Had a long 3 nights at work, shoulder sore from someone trying to beat me up again.

slight work this morning

cable crossovers for chest

seated rows for back

then I hit the massage chair

now I'm in the hot tub!

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11/15/2015,21:56,Thumb Squeezes (W/ AB Machine),25,30,

11/15/2015,21:56,Thumb Squeezes (W/ AB Machine),25,30

11/15/2015,21:56,Thumb Squeezes (W/ AB Machine),25,30

11/15/2015,21:56,Thumb Squeezes (W/ AB Machine),25,30

11/15/2015,21:56,Thumb Squeezes (W/ AB Machine),25,30

11/15/2015,21:52,Stomach Crunch (Seated, Machine),12,70,

11/15/2015,21:52,Stomach Crunch (Seated, Machine),12,70

11/15/2015,21:52,Stomach Crunch (Seated, Machine),12,70

11/15/2015,21:52,Stomach Crunch (Seated, Machine),12,70

11/15/2015,21:52,Stomach Crunch (Seated, Machine),12,70

11/15/2015,21:36,Smith Squat,10,15,

11/15/2015,21:36,Smith Squat,3,135

11/15/2015,21:36,Smith Squat,3,225

11/15/2015,21:36,Smith Squat,3,315

11/15/2015,21:36,Smith Squat,3,405

11/15/2015,21:36,Smith Squat,3,455

11/15/2015,21:36,Smith Squat,1,500

11/15/2015,21:36,Smith Squat,5,315

11/15/2015,21:36,Smith Squat,5,315

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At home:

Benchpress

Overhead Press

Deltoid raises

Pinchbell curls

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Plate pinching 4 and 5 tens

Plate holds and swinging the weight 3 tens

Plates rorated around my back with hand off in front with 4 tens

Pull ups with finger tips sorta like squeezing the hands while hanging, don't know what else to call it

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11/18/2015,12:47,Rear Delt,10,70,

11/18/2015,12:47,Rear Delt,12,70

11/18/2015,12:47,Rear Delt,15,70

11/18/2015,12:38,Lateral Raises,12,70,

11/18/2015,12:38,Lateral Raises,12,70

11/18/2015,12:38,Lateral Raises,10,70

11/18/2015,12:35,Finger Curls,12,110,

11/18/2015,12:35,Finger Curls,10,125

11/18/2015,12:35,Finger Curls,10,125

11/18/2015,12:35,Finger Curls,10,125

11/18/2015,12:28,Seated Row,12,110,

11/18/2015,12:28,Seated Row,12,125

11/18/2015,12:28,Seated Row,12,125

11/18/2015,12:28,Seated Row,12,125

11/18/2015,12:22,Finger Curls,20,185,

11/18/2015,12:22,Finger Curls,20,185

11/18/2015,12:22,Finger Curls,20,185

11/18/2015,12:22,Finger Curls,20,225

11/18/2015,12:22,Finger Curls,16,225

11/18/2015,12:00,Shrugs,12,135,

11/18/2015,12:00,Shrugs,12,185

11/18/2015,12:00,Shrugs,12,185

11/18/2015,12:00,Shrugs,12,185

11/18/2015,12:00,Shrugs,12,225

11/18/2015,12:00,Shrugs,8,225

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Last night: short blob workout

Today

Date,Time,Exercise,# of Reps,Weight,Comments

11/20/2015,10:14,Torso Rotation,20reps,50lbs,Half to right, half to left,

11/20/2015,10:14,Torso Rotation,20reps,70lbs

also supersetted leg raises on the dip machine, 3 sets of 15

11/20/2015,09:59,Hip Adduction,10,155,Push "out"

11/20/2015,09:59,Hip Adduction,10,155

11/20/2015,09:59,Hip Adduction,12,155

11/20/2015,09:49,Hip Adduction,10,150,Push" in"

11/20/2015,09:49,Hip Adduction,12,150

11/20/2015,09:49,Hip Adduction,12,155

11/20/2015,09:35,Leg Curl (Seated),20,50,

11/20/2015,09:35,Leg Curl (Seated),20,70

11/20/2015,09:35,Leg Curl (Seated),20,85

11/20/2015,09:35,Leg Curl (Seated),20,105

11/20/2015,08:51,Smith Squat,5,15,

11/20/2015,08:51,Smith Squat,5,135

11/20/2015,08:51,Smith Squat,5,225

11/20/2015,08:51,Smith Squat,3,315

11/20/2015,08:51,Smith Squat,3,405

11/20/2015,08:51,Smith Squat,1,500

11/20/2015,08:51,Smith Squat,1,455

11/20/2015,08:51,Smith Squat,3,405

11/20/2015,08:51,Smith Squat,5,315

Summary: 7 exercises, 21 sets, and 217 reps. 26500.0 lbs total lifted.

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Date,Time,Exercise,# of Reps,Weight,Comments

11/25/2015,20:17,Torso Rotation,24,50,

11/25/2015,20:17,Torso Rotation,24,50

11/25/2015,20:06,Dumbell Curls,12,27.5,

11/25/2015,20:06,Dumbell Curls,12,30

11/25/2015,20:06,Dumbell Curls,8,40

11/25/2015,20:06,Dumbell Curls,12,25

11/25/2015,19:03,Smith Squat,10,15,

11/25/2015,19:03,Smith Squat,8,135

11/25/2015,19:03,Smith Squat,5,225

11/25/2015,19:03,Smith Squat,5,315

11/25/2015,19:03,Smith Squat,1,455

11/25/2015,19:03,Smith Squat,1,500

11/25/2015,19:03,Smith Squat,1,455

11/25/2015,19:03,Smith Squat,10,225

11/25/2015,19:03,Smith Squat,10,225

13550 total lbs

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Tricept pushdown

stated wide bar pull down

seated row

Cable flys

seated overhead presses

shoulder shrugs

massage chair

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Date,Time,Exercise,# of Reps,Weight,Comments

12/01/2015,10:55,Leg Extension,20,65,After this exersize I did 3 sets of weighted stomach raises? And 3 sets of weighted crunches

12/01/2015,10:55,Leg Extension,20,65

12/01/2015,10:55,Leg Extension,20,65

12/01/2015,10:45,Leg Curl (Seated),20,70,

12/01/2015,10:45,Leg Curl (Seated),20,70

12/01/2015,10:45,Leg Curl (Seated),15,90

12/01/2015,10:45,Leg Curl (Seated),15,90

12/01/2015,10:08,Smith Squat,10,15,

12/01/2015,10:08,Smith Squat,10,135

12/01/2015,10:08,Smith Squat,10,225

12/01/2015,10:08,Smith Squat,5,315

12/01/2015,10:08,Smith Squat,3,405

12/01/2015,10:08,Smith Squat,2,455

12/01/2015,10:08,Smith Squat,3,405

12/01/2015,09:41,Benchpress,30,135,Smith bench

12/01/2015,09:41,Benchpress,8,225

12/01/2015,09:41,Benchpress,5,225

12/01/2015,09:41,Benchpress,15,135

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Date,Time,Exercise,# of Reps,Weight,Comments

12/04/2015,10:34,Hip Adduction,10,150,alternating machine first in and then out

12/04/2015,10:34,Hip Adduction,10,150

12/04/2015,10:34,Hip Adduction,10,155

12/04/2015,10:34,Hip Adduction,10,155

12/04/2015,10:34,Hip Adduction,10,160

12/04/2015,10:34,Hip Adduction,10,160

12/04/2015,10:34,Hip Adduction,10,165

12/04/2015,10:34,Hip Adduction,15,165

12/04/2015,09:32,Smith Squat,10,15,

12/04/2015,09:32,Smith Squat,10,135

12/04/2015,09:32,Smith Squat,3,315

12/04/2015,09:32,Smith Squat,3,405

12/04/2015,09:32,Smith Squat,1,500

12/04/2015,09:32,Smith Squat,5,315

12/04/2015,09:32,Smith Squat,5,315

12/04/2015,09:25,Leg Extension (Seated),20,90,

12/04/2015,09:25,Leg Extension (Seated),20,90

12/04/2015,09:25,Leg Extension (Seated),20,90

12/04/2015,09:18,Leg Curl (Seated),20,65,

12/04/2015,09:18,Leg Curl (Seated),20,65

12/04/2015,09:18,Leg Curl (Seated),20,65

12/04/2015,09:18,Leg Curl (Seated),20,65

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12 hr nightshift then:

Date,Time,Exercise,# of Reps,Weight,Comments

12/08/2015,08:26,Seated Row,12,90,

12/08/2015,08:26,Seated Row,12,100

12/08/2015,08:26,Seated Row,10,110

12/08/2015,07:49,Smith Squat,10,20,

12/08/2015,07:49,Smith Squat,10,135

12/08/2015,07:49,Smith Squat,10,225

12/08/2015,07:49,Smith Squat,10,315

12/08/2015,07:49,Smith Squat,10,315

12/08/2015,07:49,Smith Squat,10,315

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2HP

64°F / 45% humidity

8@75, four each one handed

1@,125

2@175

0@215 barely a hop

1@215

3@175 last 5 sets are touch and go

2@175

3@175

10@125

10@125

16lb sledgehammer finger walks, 2 each hand

It's been months since I've done this. Time to get back into it.

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Date,Time,Exercise,# of Reps,Weight,Comments

12/09/2015,11:05,Curls,10,50,

12/09/2015,11:05,Curls,10,30

12/09/2015,11:05,Curls,12,50

12/09/2015,11:05,Curls,20,30

12/09/2015,11:05,Curls,12,50

12/09/2015,11:05,Curls,20,30

Also did 3 sets of 10 assisted pullups with 110lbs

12/09/2015,10:48,Rear Delt,15,95,

12/09/2015,10:48,Rear Delt,15,95

12/09/2015,10:48,Rear Delt,15,95

12/09/2015,10:18,Lateral Raises,20,30,

12/09/2015,10:18,Lateral Raises,20,50

12/09/2015,10:18,Lateral Raises,20,50

12/09/2015,10:09,Upright Row,10,35,

12/09/2015,10:09,Upright Row,10,55

12/09/2015,10:09,Upright Row,20,55

12/09/2015,10:09,Upright Row,20,55

12/09/2015,09:51,Overhead Press (Seated),5,135,

12/09/2015,09:51,Overhead Press (Seated),10,135

12/09/2015,09:51,Overhead Press (Seated),10,135

12/09/2015,09:51,Overhead Press (Seated),5,155

12/09/2015,09:51,Overhead Press (Seated),5,135

Edited by rico300zx
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Date,Time,Exercise,# of Reps,Weight,Comments

massage chair 15 min

12/11/2015,13:00,Torso Rotation,24,50,12 each way

12/11/2015,13:00,Torso Rotation,24,50

12/11/2015,12:14,Smith Squat,10,15,

12/11/2015,12:14,Smith Squat,3,225

12/11/2015,12:14,Smith Squat,3,315

12/11/2015,12:14,Smith Squat,3,405

12/11/2015,12:14,Smith Squat,1,500

12/11/2015,12:14,Smith Squat,2,455

12/11/2015,12:14,Smith Squat,4,405

12/11/2015,12:14,Smith Squat,10,315

12/11/2015,12:09,Leg Curl (Seated),20,70,

12/11/2015,12:09,Leg Curl (Seated),20,70

12/11/2015,12:09,Leg Curl (Seated),20,70

12/11/2015,12:09,Leg Curl (Seated),20,70

12/11/2015,11:54,Leg Extension (Seated),20,85,

12/11/2015,11:54,Leg Extension (Seated),20,85

12/11/2015,11:54,Leg Extension (Seated),20,85

12/11/2015,11:54,Leg Extension (Seated),20,85

that was all this morning, then I hit grip this evening:

65°F and 54% humidity

2"vbar trainer

1_45lb plate 10reps each hand

2_45s 10reps each hand

3_45s 10reps each hand

4_45s 10reps each hand

5_45s NL NL NL

4_45s 10reps each hand

Thick handle pullups x3, x10 cheated with bungies under my feet

Blobs

4_each hand

Fatman x15 each hand

Blob50 x2 each hand

90 hex x1

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Date,Time,Exercise,# of Reps,Weight,Comments

12/12/2015,15:27,Finger Curls,20,135,

12/12/2015,15:27,Finger Curls,20,135

12/12/2015,15:27,Finger Curls,30,135

12/12/2015,15:27,Finger Curls,30,135

12/12/2015,15:27,Finger Curls,30,135

12/12/2015,15:27,Finger Curls,30,135

12/12/2015,14:11,Benchpress,17,135,

12/12/2015,14:11,Benchpress,8,225

12/12/2015,14:11,Benchpress,8,225

12/12/2015,14:11,Benchpress,8,225

12/12/2015,14:11,Benchpress,10,135

2 exercises, 11 sets, and 211 reps. 30645.0 lbs total lifted.

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2HP and squats

65°F 57%humidity

Date,Time,Exercise,# of Reps,Weight,Comments

12/16/2015,00:21,2HP,8,75,

12/16/2015,00:21,2HP,10,125

12/16/2015,00:21,2HP,10,175

12/16/2015,00:21,2HP,10,195

12/16/2015,00:21,2HP,3,205

12/16/2015,00:21,2HP,6,175

12/15/2015,19:22,Squat,10,135,

12/15/2015,19:22,Squat,10,135

12/15/2015,19:22,Squat,12,225

12/15/2015,19:22,Squat,12,225

12/15/2015,19:22,Squat,12,225

12/15/2015,19:22,Romanian Dead Lifts,10,122,

12/15/2015,19:22,Romanian Dead Lifts,10,122

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Date,Time,Exercise,# of Reps,Weight,Comments

Massage chair 10min

12/16/2015,11:04,Torso Rotation,24,50,Half reps each way

12/16/2015,11:04,Torso Rotation,24,50

12/16/2015,11:03,Thumb Squeezes (W/ AB Machine),12,50,

12/16/2015,11:03,Thumb Squeezes (W/ AB Machine),12,55

12/16/2015,11:03,Thumb Squeezes (W/ AB Machine),12,55

12/16/2015,10:58,Stomach Crunch (Seated, W/ AB Machine),12,70,

12/16/2015,10:58,Stomach Crunch (Seated, W/ AB Machine),12,80

12/16/2015,10:58,Stomach Crunch (Seated, W/ AB Machine),12,80

12/16/2015,10:54,Finger Curls,40,60,

12/16/2015,10:54,Finger Curls,20,60

12/16/2015,10:54,Finger Curls,40,60

12/16/2015,10:39,Cable Cross Over (Standing),20,60,Supersetted with cable finger curls

12/16/2015,10:39,Cable Cross Over (Standing),20,60

12/16/2015,10:39,Cable Cross Over (Standing),20,60

12/16/2015,10:39,Cable Cross Over (Standing),30,60

12/16/2015,10:31,Seated Chest Press,20,50,

12/16/2015,10:31,Seated Chest Press,20,90

12/16/2015,10:31,Seated Chest Press,20,90

12/16/2015,10:26,Finger Curls,20,185,

12/16/2015,10:26,Finger Curls,20,185

12/16/2015,10:26,Finger Curls,20,185

12/16/2015,10:26,Finger Curls,20,185

12/16/2015,10:13,Shrugs,12,135,

12/16/2015,10:13,Shrugs,20,185

12/16/2015,10:13,Shrugs,20,185

12/16/2015,10:13,Shrugs,20,185

12/16/2015,10:07,Lateral Raises,10,50,Half the weight in each hand of course

12/16/2015,10:07,Lateral Raises,20,40

12/16/2015,10:07,Lateral Raises,20,30

12/16/2015,10:07,Lateral Raises,20,30

12/16/2015,10:03,Overhead Press (Seated),5,105,

12/16/2015,10:03,Overhead Press (Seated),5,135

12/16/2015,10:03,Overhead Press (Seated),5,135

12/16/2015,10:03,Overhead Press (Seated),5,135

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last night I did a lot of time under tension heavy hub work with some of the different 45 lb plates with some wider diameter hubs.

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Date,Time,Exercise,# of Reps,Weight,Comments

12/18/2015,11:00,Leg Extension (Seated),20,35,

12/18/2015,11:00,Leg Extension (Seated),20,70

12/18/2015,11:00,Leg Extension (Seated),20,70

12/18/2015,11:00,Leg Extension (Seated),20,70

12/18/2015,10:34,Smith Squat,10,15,

12/18/2015,10:34,Smith Squat,10,135

12/18/2015,10:34,Smith Squat,5,225

12/18/2015,10:34,Smith Squat,10,315

12/18/2015,10:34,Smith Squat,10,315

12/18/2015,10:34,Smith Squat,5,405

Going to see star wars tonight

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12 hr night shift then gym time

Date,Time,Exercise,# of Reps,Weight,Comments

12/20/2015,08:48,Forearm Dumbell Curls,40,40,Half in each hand, half foreward and half backward

12/20/2015,08:48,Forearm Dumbell Curls,40,40

12/20/2015,08:48,Forearm Dumbell Curls,30,40

12/20/2015,08:45,Thumb Squeezes (W/ AB Machine),10,50,

12/20/2015,08:45,Thumb Squeezes (W/ AB Machine),10,50

12/20/2015,08:45,Thumb Squeezes (W/ AB Machine),10,50

12/20/2015,08:42,Stomach Crunch (Seated, W/ AB Machine),12,50,

12/20/2015,08:42,Stomach Crunch (Seated, W/ AB Machine),12,50

12/20/2015,08:42,Stomach Crunch (Seated, W/ AB Machine),12,50

12/20/2015,08:32,Dumbell Curls,15,60,Half the weight in each hand

12/20/2015,08:32,Dumbell Curls,15,60

12/20/2015,08:32,Dumbell Curls,15,60

12/20/2015,08:18,Front Pulldown (Seated MTS machine),20,100,Half in each hand

12/20/2015,08:18,Front Pulldown (Seated MTS machine),20,140

12/20/2015,08:18,Front Pulldown (Seated MTS machine),20,140

12/20/2015,08:18,Front Pulldown (Seated MTS machine),20,140

12/20/2015,08:11,Seated Row (MTS Machine),20,80,

12/20/2015,08:11,Seated Row (MTS Machine),20,120

12/20/2015,08:11,Seated Row (MTS Machine),20,120

12/20/2015,08:11,Seated Row (MTS Machine),25,120

12/20/2015,08:11,Seated Row (MTS Machine),20,140

12/20/2015,08:11,Seated Row (MTS Machine),20,180

10min massage chair

36600.00 lbs.

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Date,Time,Exercise,# of Reps,Weight,Comments

12/26/2015,11:48,Curls,20,20,Preacher curls

12/26/2015,11:48,Curls,20,40

12/26/2015,11:48,Curls,20,40

12/26/2015,11:48,Curls,20,50

12/26/2015,11:48,Curls,20,50

12/26/2015,11:37,Shrugs,12,225,

12/26/2015,11:37,Shrugs,15,225

12/26/2015,11:37,Shrugs,15,225

12/26/2015,11:37,Shrugs,15,315

12/26/2015,11:37,Shrugs,15,315

12/26/2015,11:28,Bent Row,6,225,

12/26/2015,11:28,Bent Row,6,225

12/26/2015,11:28,Bent Row,6,225

12/26/2015,11:05,Smith Squat,6,405,

12/26/2015,11:05,Smith Squat,6,405

12/26/2015,11:05,Smith Squat,6,405

12/26/2015,11:05,Smith Squat,6,405

12/26/2015,11:04,Benchpress,8,225,

12/26/2015,11:04,Benchpress,8,225

12/26/2015,11:04,Benchpress,8,225

Also did the eliptical for 10min and the massage chair for 15min

42070.0 lbs lifted

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  • 2 weeks later...

I just logged a workout with Simple Workout Log! Summary: 5 exercises, 12 sets, and 221 reps. 28620.0 lbs total lifted. https://www.simpleworkoutlog.com

Date,Time,Exercise,# of Reps,Weight,Comments

01/07/2016,08:30,Bent Row,12,120,60lb dumbells

01/07/2016,08:30,Bent Row,12,120

01/07/2016,08:30,Bent Row,12,120

01/07/2016,08:14,Seated Row (MTS Machine),15,120,Half wach hand

01/07/2016,08:14,Seated Row (MTS Machine),10,230

01/07/2016,08:14,Seated Row (MTS Machine),20,130

01/07/2016,08:14,Seated Row (MTS Machine),40,70

01/07/2016,08:08,Front Pulldown (Seated MTS machine),20,100,Half each hand

01/07/2016,08:08,Front Pulldown (Seated MTS machine),20,160

01/07/2016,08:08,Front Pulldown (Seated MTS machine),20,160

01/07/2016,08:08,Front Pulldown (Seated MTS machine),20,160

01/07/2016,08:08,Front Pulldown (Seated MTS machine),20,160

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