boldt Posted June 4, 2013 Author Share Posted June 4, 2013 6-4-13 shoulder press 45*10 95*3 135*3 175*5 db shoulder press 55*10*2 60*10*2 cable lateral raise 30*10*4 db front raise 20*10*4 db tricep extensions 80*10*4 Cable tricep extensions 130*12*4 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 6, 2013 Author Share Posted June 6, 2013 6-5-13 Squat 135*5 185*3 225*3 275*1 315*4 Bb lunges in place 115*8*4 Unilateral leg extensions 90*12*4 seated calves 115*12*4 decline sit ups 25*8*4 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 8, 2013 Author Share Posted June 8, 2013 6/6/13 unilateral cable seated rows 70x12x3 pulldowns to chest 120x12x4 bb bicep curls 40x10 50x10 60x10 70x10x3 decline sit ups 20x10x3 leg raises with back support 20x10x3 unilateral seated bicep machine 70x10x4 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 10, 2013 Author Share Posted June 10, 2013 5-9-13 bench 95*10 135*5 185*3 225*7 even though its not a pr i feel good about this lift being i have been doing bad the last 7 weeks db bench press 80*8*3 cable chest fly 70*10*5 tricep ext. 140*10*3 120*10*3 single arm tri ext. 60*10*4 Burn out pushups bw*45 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 11, 2013 Author Share Posted June 11, 2013 6-11-13 shoulder press 185*4 standing db press 65*10*1 70*10*3 lateral raises 22.5*10*4 Cable upright rows 150*10*4 superset tricep ext. & facepulls tricep ext 170*10*4 facepulls 120*12*4 superset unilater tricep ext. & db curl unilateral tri ext 90*10*4 db curl 45*10*2 45*8*2 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 13, 2013 Author Share Posted June 13, 2013 6-12-13 squats 135*5 225*5 275*3 315*7 *rep pr 365*1 weight pr glute/ham raises bw*10*4 hanging leg raises superset w cable crunches bw*10*4 175*10*4 seated calves 180*10*5 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 13, 2013 Author Share Posted June 13, 2013 6-13-13 pulldowns to chest 120*10 140*10 160*10 180*10 210*10 *pr tbar row 90*10 135*10 180*10 225*10*2 cable pull over 170*12*5 *pr bent over db row 25*10 30*10 *pr 35*10 *pr 40*10 *pr Quote Link to comment Share on other sites More sharing options...
boldt Posted June 16, 2013 Author Share Posted June 16, 2013 6-14-13 & 6-15-13 active recovery the crisis person at work was out of town so i was on call this weekend and had a couple restraints so i was too tired to do my work out last night Quote Link to comment Share on other sites More sharing options...
boldt Posted June 17, 2013 Author Share Posted June 17, 2013 6/17/13 idk if it was the three days off from lifting or the fact i got some extra calories today but i was a beast in the gym today! good feeling Bench 95x8 135x8 225x3 245x6 *Rep PR Squat 135x8 225x5 315x1 365x4 *tied for weight pr, *rep pr Dips bwx25 bwx20x3 db chest press 80x10 70x10x2 tricep ext. 80x10x4 unilateral sleigh press 180x8 230x8x2 *pr leg extensions 225x10 205x10x3 unilateral leg curls 90x10x4 calve raises 135x10 180x12x4 cable chest flys 70x10x10 overhead cable tricep ext. 90x10x 4 never going to skip a lifting day and have to do 2 days worth in a day, exausted Quote Link to comment Share on other sites More sharing options...
boldt Posted June 20, 2013 Author Share Posted June 20, 2013 6/19/13 Shoulder press 90x5 135x5 185x5 135x10 standing unilateral db press 80x8x2 80x6x1 next two lifts are superset facepulls 115x10x5 cable upright rows 100x10x5 next two lifts are superset tricep extensions 145x12x5 cable bicep curls 115x12x5 lateral raises 25x10x3 next two lifts are superset overhead cable tri ext. 100x12x3 bb curls 95x10x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 20, 2013 Author Share Posted June 20, 2013 6-20-13 225*3 315*3 405*3 500*5 550*1 *pr my back cracked/popped after, not as bad as last time but the more time passes the worse its hurting i called it after deadlifts Quote Link to comment Share on other sites More sharing options...
boldt Posted June 24, 2013 Author Share Posted June 24, 2013 6-23-13 Ive been having trouble walking after that deadlift im thinking i did some damage to my spine so i took a couple rest days. bench 135*10 185*5 245*4 135*10*2 im decently happy with this because the bar at this gym is pretty thick so im glad i was within 2 reps of last week tricep extensions 80*12*5 Db bench press 65*10*4 chest fly machine 190*10*4 overhead tri ext. 70*10*12 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 25, 2013 Author Share Posted June 25, 2013 6-24-13 pullups bw*10 pull downs to chest 120*10 130*10 140*10*2 Db rows 75*10*4 cable pull through 170*10*4 cable reverse flys 30*10*2 20*10*2 db curls 45*8*4 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 27, 2013 Author Share Posted June 27, 2013 6/26/13 shoulder press 95x8 135x5 185x2 185x1 idk what happened with the shoulder press the last two weeks 185 felt light but today it felt super heavy db shoulder press 55x10 65x10x2 lateral raises 20x10 25x10x2 superset the next two facepulls 100x10x4 upright rows 100x10x4 cable tricep extensions 140x10x4 superset the next two cable tricep extensions 140x10x3 cable bicep curls 120x10x3 Quote Link to comment Share on other sites More sharing options...
boldt Posted June 28, 2013 Author Share Posted June 28, 2013 6-27-13 some complete bullshit happened at work so i needed to release some frustration so i did a brutal track work out... probably bad the day before squats 400 warmup leg swings dynamic stretches 5*100 meter sprint 5*400 meter sprint 2*800 meter sprint 2 mile cooldown Quote Link to comment Share on other sites More sharing options...
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