boldt Posted May 5, 2013 Author Share Posted May 5, 2013 5/5/13 Today was the first day actually attempting a squat in a while but it turned out better than i thought squat 45*10 135*3 225*5*2 185*10*2 185*7*1 sit ups bw*10*5 Sitting calve raises 90*30*4 Unilateral leg curls 85*10*5 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 6, 2013 Author Share Posted May 6, 2013 5/6/13 i climbed yesterday with a friend and it made my back pop but in a good way because after i could rotate my body better without pain so i took advantage of it today! pull ups 20*6*3 db rows 75*12*3 cable pullovers 57.5*12*3 bent over db raise 20*12*3 bb curls 70*12*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 7, 2013 Author Share Posted May 7, 2013 5/7/13 wide grip bench 95*5 135*5 185*3 225*4 135*12 dip machine 90*15*4 cable chest flys 60*12*4 tricep extensions 70*12*4 Incline db press 60*10*4 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 9, 2013 Author Share Posted May 9, 2013 5/8/13 shoulder press 95*5 135*7 95*10 lateral raise 20*12*3 cable upright rows 100*12*3 unilateral press 50*12r 50*10l 45*12*2 pressing with one arm really flared up my back and now it hurts to walk so ill make sure to not lift this for a couple weeks cable curls 120*12*2 100*12*1 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 11, 2013 Author Share Posted May 11, 2013 5-10-13 even though my back is still pretty bad i wanted to push the squats to see if the strength was still there squat 45*5 135*5 185*3 225*1 275*5 Single leg curls 80*12*3 super set seated calves and single leg sleigh press seated calves 90*30*3 single leg sleigh press 180*5*3 leg extensions 205*12*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 11, 2013 Author Share Posted May 11, 2013 5-11-13 pull ups 20*6*3 cable pull over 65*12*3 bent over db raise 20*12*3 db row 80*10*3 Bb curl 50*12*1 60*12*1 70*8*1 decline sit ups 10*12*2 10*7*1 Weighted bent leg raises 25*12*1 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 13, 2013 Author Share Posted May 13, 2013 5-12-13 wide grip bench 45*12 95*6 135*3 185*3 225*4 135*22 seated cable chest flys-machine not set in lbs some other kind of weight 12*12*1 14*12*2 dip machine 100*15*3 tricep ext. 100*12*3 db incline chest press 60*10*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 13, 2013 Author Share Posted May 13, 2013 5-13-13 today was my first day attempting to deadlift since my back injury so i didnt know what to expect deadlift 135*5 225*5 315*5*2 i cut it after this i could feel the strength still there but everytime i came down with the weight it hurt so i figured id let it rest another week before pushing it lat pull down 120*12*3 face pulls 85*12*3 decline sit ups 10*12*2 Today was kind of a discouraging day i wasnt feeling it in the gym and after the deadlifts i had zero energy for anything Quote Link to comment Share on other sites More sharing options...
boldt Posted May 16, 2013 Author Share Posted May 16, 2013 5-14-13 active recovery Quote Link to comment Share on other sites More sharing options...
boldt Posted May 16, 2013 Author Share Posted May 16, 2013 5-15-13 active recovery Quote Link to comment Share on other sites More sharing options...
boldt Posted May 16, 2013 Author Share Posted May 16, 2013 5-16-13 shoulder press 45*10 95*5 110*3 135*1 160*3 sitting db shoulder press (no back support) 50*10*3 lateral raises 20*12*3 Cable upright rows 120*10*3 db curls 40*8*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 18, 2013 Author Share Posted May 18, 2013 5/17/13 squats 45x3 95x3 135x3 185x3 225x3 275x8 *rep pr bb lunges 135x6x3 leg extensions 250x12x4 seated calves 135x15x4 decline sit ups 10x12x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 19, 2013 Author Share Posted May 19, 2013 5/18/13 warm ups drills sprints kr/k x 6 cool down Quote Link to comment Share on other sites More sharing options...
boldt Posted May 20, 2013 Author Share Posted May 20, 2013 5/20/13 im starting to get really frustrated with my bench because its not improving with everything else and i thought this would be the one thing that would of stayed strong after my injury but it seems to be affected the most somehow wide grip bench 45x10 95x10 135x3 185x3 225x5 db press 60x10x1 70x12x2 tricep cable extensions 70x12x3 seated chest flys 14x12x3- the 14 is in a dfferent weight system im not sure how much weight it is single arm tricep extensions 30x15x1 40x15x2 i liked how my tris felt after today they definitely had a good pump and were burnt out from this work out Quote Link to comment Share on other sites More sharing options...
boldt Posted May 22, 2013 Author Share Posted May 22, 2013 5/22/13 ive been so tired lately i havnt been making progress in the gym all i have been doing is sleeping but today i woke up and i wasnt as tired as i usually am so i decided to try hitting it as hard as i could in the gym shoulder press 45x8 95x3 135x3 160x7 best ive done in a long time db shoulder press 50x10x3 lateral raises 20x12x3 bb upright rows 55x12x3 superset bb curls and tricep extensions curls 65x12x3 ext. 80x12x3 face pulls 85x12x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 24, 2013 Author Share Posted May 24, 2013 (edited) 5/24/13 legs day! squat 45x5 135x5 185x3 225x3 275x1 315x4 *rep pr single leg press on the sleigh *plate weight counted only 90x12x1 180x8x2 seated calves 135x15x3 135x20x3 leg extensions 250x12x3 decline sit ups 25x12x2 25x4 dropped the weight and did 15 unweighted sit ups Edited May 24, 2013 by boldt Quote Link to comment Share on other sites More sharing options...
boldt Posted May 25, 2013 Author Share Posted May 25, 2013 5/25/13 pull ups 25x6x3 db rows 80x12x3 cable pullovers 65x12x3 for some reason these felt really really good today it almost felt more like a stretch than a work out bent over db raise 20x12x3 bb curls 60x12x4 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 26, 2013 Author Share Posted May 26, 2013 5-26-10 hour of walking Quote Link to comment Share on other sites More sharing options...
boldt Posted May 27, 2013 Author Share Posted May 27, 2013 5/27/13 bench 95x10 135x10 185x3 225x5 db press 75x10 75x8 65x10 tricep cable extensions 57.5x12x4 chest fly machine 115x10 130x10 160x10 190x10 220x10 skull crushers 40x10 50x10 60x10 70x10x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 29, 2013 Author Share Posted May 29, 2013 5/28/13 bb deadlift 135x3 225x3 315x3 405x3 495x2 315x10x2 cable pull overs 140x12x4 pull downs to chest 120x10x4 db rows 80x10x4 decline sit upts 10x10x4 my lower back is definitely going to hurt tomorrow its really sore right now and i might of over pushed it but im sick of it limiting all my lifts so i just wanted to hit it as hard as i could Quote Link to comment Share on other sites More sharing options...
boldt Posted May 30, 2013 Author Share Posted May 30, 2013 5-29-13 shoulder press 95*3 135*3 155*3 175*4 i think this may be a rep pr but ill have to check db shoulder press w out back support 50*12*4 lateral raises 22.5*10*4 upright rows 110*10*3 130*10*1 superset curls & extensions tricep extensions 160*12*4 bb curls 75*12*3 95*8*1 pull ups bw*9*2 triangle push ups bw*25*1 Quote Link to comment Share on other sites More sharing options...
boldt Posted May 31, 2013 Author Share Posted May 31, 2013 5-30-13 squat 45*3 95*3 135*3 185*3 225*3 275*1 315*2 the bar was one of those thicker ones and i sweaty and i almost dropped the weight 315*3 deep squats 135*10 lunge in place 135*6 single leg sleigh press 225*5*4 single leg extensions 100*12*4 superset standing and seated calves standing 130*12*4 seated 135*12*4 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 1, 2013 Author Share Posted June 1, 2013 6-1-13 i wanted to get a pump in the gym so i cranked the sets cable pulldowns 105*12 120*12 130*12*2 120*12*6 reverse fly's 105*12*10 seated cable rows 130*12*10 bb curls 60*12*3 50*12*7 Weighted bent leg raises 20*12*10 felt good just getting reps in and doing a body building work out even though i feel like i wasted a strength training day Quote Link to comment Share on other sites More sharing options...
boldt Posted June 2, 2013 Author Share Posted June 2, 2013 6-2-13 bench 45*10 135*3 185*3 225*6 incline db press 70*10*4 Unilateral tricep ext. 50*12*4 cable chest flys 70*10*4 overhead tricrp ext. 90*12*4 decline sit ups 25*8*1 10*12*3 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 4, 2013 Author Share Posted June 4, 2013 6-3-13 pull downs 120*3 130*3 140*3 150*3 160*3 170*8 180*6 195*7 140*10*2 bb bent over rows 135*12*4 Db curls 40*12*3 35*12*3 side bends 80*12*4 cable pull through 170*12*4 Straight leg raises w back support 15*12*4 cable curls 120*12*1 130*12*2 100*15*1 Quote Link to comment Share on other sites More sharing options...
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