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Domination Of The Pink Weights


dpc

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8/12/15

Chest and shoulders

Decline hammer strength (weight per arm)

25x10x2

35x10

45x10

55x10

65x10

Chest press machine

85x10x2

100x10

Chest flye machine

70x12

85x12x2

85x12 plus 3 reps at the end with a VERY slow eccentric

DB press

25x10

30x10

40x10

Rear delt flye

40x20

45x20x2

(someone told me that they loved this exercise beacuse it was "great for the arms".... ?????)


8/13/15

Back

15 pull ups

seated row machine

70x10x2

85x10x2

55x20

neutral grip medium pull down

70x15

85x15

100x15

Hammer strenght front pulldown machine (weight per arm)

40x12

55x12

65x12

DB shrug with no pause

60x20x3

Was going to do hyperextensions last but then realied that the next day I had to help move 200 bales of hay.

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8/16/15

Legs

2 ab exercises

Horzontal calf machine

70x10

90x10

110x10x3

Seated leg curl

55x12

70x2x12

85x2x12

Leg extension

70x10

80x10

90x10

100x10

110x10

Leg press machine (each set was done with no locking out. Just continious reps until the set was done)

110x10

130x10x2

Back was pretty sore after this so I called it.

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8/17/15

Arms

Today was all about just getting work done quickly. 30 second rest periods. No long squeezes. No slow eccentrics (although never rushed). Just constant work.

V-bar pushdown

20x20x2

25x20x2

Rope bi curl

20x15x4

Tri extension machine

40x20

65x20

75x20

Bicep DB curl with palms facing away the whole movement

15x15x2 (both arms at the same time)

15x15 (alternating arms)

Tri press machine

90x15

100x15x2

Reverse EZ bar curl

35x15x3

Mirror posing

54 minutes with 3 drop sets

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  • 4 weeks later...

So the last three weeks has been crazy. My city has been covered in smoke from wild fires. This caused my girlfriend and I to get really sick. I was using an inhaler to get me through work. Obviously I couldn't train during this. Then I went to Oregon for a week and couldn't train then. Back at it.

9/11/15

Back

15 wide grip pull ups

hammer strength mts high row (weight is per arm)

40x15x2

50x15x2

V Bar Pulldown

70x12

75x12

85x12

Seatred Row Machine

70x12

85x12

85x12

Barbell Shrug with 3 second pause at top

115x10

135x10x2

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  • 1 month later...

10/21/15

Back issues and I moved to Arizona. Decent gym at my apartmetn complex but nothing spectacular.

Chest and shoulders

Chest press machine

45x15x2

55x15x2

Incline DB press

25x10x3

Chest flye machine

55x12x3

Side DB raise with a three second decline

10x10x3

Face pull

4 weight stacks x15x2

5 weight stacks x15

abs

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Not get my voicemail? Moved here this week. Haley got a job here and our goal was always to move here. Back is in a state of pain now but trying to get some work in.

10-23-15

Back

20 pull ups

Vgrip pull down

80x15x4

DB row

50x10x2

Straight arm pull down

5 stacksx12

6 stacks x12

6 stacks x8

Shrug (no heavy weights so did this with the cable stack machine) hard squeeze at top

60x15

80x15

100x15

Abs

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Not get my voicemail? Moved here this week. Haley got a job here and our goal was always to move here. Back is in a state of pain now but trying to get some work in.

10-23-15

Back

20 pull ups

Vgrip pull down

80x15x4

DB row

50x10x2

Straight arm pull down

5 stacksx12

6 stacks x12

6 stacks x8

Shrug (no heavy weights so did this with the cable stack machine) hard squeeze at top

60x15

80x15

100x15

Abs

I didn't see any, but if I overlooked the notification I apologize!!! That is awesome though, I would guess you like the weather there better than montana anyway!! Any opportunities for you to work at a animal facility down there? I hope your back gets some relief soon, I'm glad you are getting some quality work in still :)

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Matt-

I work at the zoo now but just part time and just in guest services. HOpe to move up soon though.

10/26/1

arms

apartment gym

push down with straight bar

4 stacksx20x2

5xstacks x 15x3

incline tate press

15x12x3

standing overhead extension with cable machine

1 stack x12

3 stacks x12x2

cross chest db curl

15x12

20x12x2

db preacher curl

15x2x10

20x10

reverse curl with cable stack machine and straight bar

3 stacks x 15x3


10/29/15

Chest

LA fitness

decline hammer strength machine (weight per arm)

25x12

35x12

45x12x3

chest press machine

75x10x2

90x10

chest fly machine

55x15

65x12x2

used a fly machine where arms make a right angle. Much prefer the arms to be straight.

side db raise

15x10x3

rear delt fly machine

25x20

30x20x2

Got an LA fitness membership. Can't really afford it, but I'll make it work.

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10/30/15

Legs

LA Fitness

Ab warmup (light ab work to wake up my midsectin and hamstrings)

Standing calf raise machine

55x12x2

Calf Extension machine

55x10

70x10

Lying Leg curl

40x15x2

55x15

65x15

Leg Press (weight does not include the platform)

platform x12

90x12

140x12

90x15

abs

Wanted to do one more leg exercise, but I can't be blowing my load with my back. Called it there.

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11/1/15

Back

Back warmup

dead stop db rows

30x8

40x8

50x8

60x8

70x8

hammer strength pulldown machine (one arm at a time)

40x10

50x10

60x10

neutral grip mid width pull down

75x12

90x12

100x12

seated shrug machine (hated this. not doing it again) each rep had a 3 second hold at the top

90x10x3

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11/2/15

Arms

Cross chest curl (all sets done with one arm at a time then switch)

15x10x2

20x10x2

25x10 (this set the arms were alternating)

straight bar pushdown

25x12x2

30x12

35x12x2

DB preacher curl

15x10

20x10x2

Dip machine

75x10

105x10

90x10

I moved the weight down not because it was too difficult but because I wasn't feeling it in my tris. I could easily do the 105, but I felt it more in other parts of my body. Tried to be straight and drop the weight and concentrate on only using tris.

DB curl with bringing the weight down over a long period of time. Kept palms facing down the whole time

15x10x3

Overhead rope tri extension with bringing the weight back over a long period of time

17.5x10

27.5x10x2

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11/4/15

Chest and shoulders

Didn't eat well in the morning so did not feel great during this sesison. my own fault

DB incline press (continues motion and only bringing weight up to 3/4 lockout)

25x10x2

30x10

40x10

Hammer strength machine

35x10

45x10x2

Chest fly machine

55x15x2

55x15 plus 10 small reps out of finish position for good measure

side delt machine

30x12x3

face pull

17.5x25

22.5x25x2 (this last set took a lot of time to complete)

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11/5/15

Legs

Calves

Ab warm up

lying leg curl

40x12

55x12

70x12

80x12

Leg press with 3 second descent

50x10

90x10

120x10

140x10

One legged leg press machine (weight per leg)

40x10

40x10

50x10

Oddly enough my left leg had more issues with this one. My left leg is my jumping leg and my right leg is the injured leg, yet the left leg just couldn't find a sweet spot that didn't feel like I was slipping. I'm not sure why, just didn't feel stable.

Good session

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11/7/15

Back

Back warm up

T-Bar Row

25x10

35x10

45x10

60x10

75x10

Seated row cable stack

75x10

90x10

105x10x2

Pulldown with neutral grip mid wide. Went heavy on this and stopped at my eye level instead of going all the way down

85x10

100x10

115x10

130x10 After this set I let the weight back up and let it stretch me out for around 10 seconds

DB shrug with 3 second pause at top

55x10

65x10x2

I went pretty heavy on all these lifts. I felt really good so just wanted to go to failure on every exercise. I really liked the really heavy pulldown to just my head. I would squeeze my back muscles as hard as I can and moved the weight down before my biceps took over. I've been working hard on flexing the muscle during the movement.

The back warmup I've been doing is just getting into the pullover machine and doing 2 or 3 sets with really light weight. I make sure I squeeze my back before the rep and keep the tension throughout the movement. I'm just trying to get blood into my back and not actually trying to do work. Just the lightest warm up to remind me how to squeeze my back muscles.

Gym moment of the day:

So there is a litle store inside my LA Fitness that sells protein drinks and preworkout and blah blah. Way overpriced. But when the dude is bored and no one is buying stuff, he makes us all samples and comes around with a tray like a waiter and stops at each area and passes out samples. It's kind of funny and weird, but nice I guess. I talked to him for a bit and he said that he feels bad because he sees us all drinking water and we don't realize that there are way more healthier options at his store. There are healthier options than water?

Edited by dpc
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Hahaha I don't think that much of anything is "healthier" than water, considering the percentage that water constitutes in our body but good for the juice guy for trying out a new sales pitch! :sorcerer:

Nice upper back work! AIso I too wonder why the left leg couldn't get into position...

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11/9/15

Chest

Hammer strength machine

25x12x2

35x10

45x10

45x12 and then 8 partial reps from the bottom

Life fitness Chest press machine (weight per arm)

55x10

65x10x2

70x10 and then 5 partial reps from the bottom

First time I've seen this machine and I really liked it. The weight is per arm but the apparatus that you move isn't totally fixed and stable like a hammer strength machine. You actually have to balance the weight a bit, but not as much as a free weight.

Pec fly machine

70x12

80x12

80x12 with 12 partial reps from the top of the movement after

lat raise machine

40x12x3

Rear delt fly

25x30x3

I'm not sure if it's my meds, or if I'm just a pansy, but I'm ashamed to admit that during the second set of the above I felt like I was iong to pass out. I don't think it was that it was too hard, I think it was just that I was concentrating so hard on moving the weight with nothing but my rear delts. After the set I was quite dizzy.

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We just got the life fitness equipment line at the new anytime fitness in south moorhead, I love it! I don't get to use it very often though :'(

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11/11/15

Legs

Calves

Ab warm up

Lying leg curl

40x10x2

55x10

70x10

85x10

Life fitnes leg press (continues strain on muscle. Never locked out or paused)

85x10

110x10

125x10

140x10

Leg Curl

55x15

65x15

75x15

Heavier ab work

Edited by dpc
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11/14/15

Back

Calves

Back warm up

TBar row

35x10x2

45x10

60x10

75x10

One arm cable stack seated row

30x10

60x10x2

Heavy pulldown with mid length and neutral grip. Pulldown to nose level

100x15

115x14

130x12

Barbell shrug with 3 second pause at top

115x10

135x10x2

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11/16/15

Chest

Hammer strength decline press

25x8

35x8x2

45x8

55x8x2

65x8

New LifeFitness chest press

65x10

75x10x2

75x10 drop set to 55x8

Chest fly machine

70x15

70x15 15 seconds rest 70x12 15 seconds rest 70x10

One arm DB side raise holding myself up with opposite hand on post

15x10x3

Weird rear delt thing I didn't like and won't do again

52362 sets of 15312513 pointless blah

Stupid workout. Tried really hard to feel it in the chest and just couldn't. Felt it in my front delts and my tri's failed on the drop set. Not sure why I was having issues today.

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