May 26, 2015

Tuesday - Arms

Pretty good day today carbed up on English muffins and honey all day haha #bulking. Can't wait for the San Jose expo on June 12th! Only had time to do around 10 sets for biceps though since I had to go watch Mad Max with Alan - that movie was fucking tight!

Single Arm Cable Extension

  • 15lbs x 25
  • 25lbs x 18
  • 35lbs x 12, 12

Single Arm Dumbbell Extensio

  • 35lbs x 13, 15, 15, 12

Dip Machine

  • 210lbs x 20
  • 285lbs x 17
  • 330lbs x 13, 12

Tricep Machine Extension

  • 70lbs x 12, 12, 12, 12

EZ-bar Curl

  • 75lbs x 15, 15

Machine Preacher Curl

  • 90lbs x 12, 12, 12, 10, 10

Incline Curls

  • 20lbs x 8, 10, 10, 8

Alternating Dumbbell Curls

  • 45lbs x 7, 7

Tune of the Lift

May 25, 2015

Monday - Shoulders

Started today's shoulder workout with some heavier pressing moves and finished with some raises and flies. On a side note - only 3 more days left on antibiotics woo!

Plate Loaded Shoulder Press (each side)

  • 70lbs x 18
  • 90lbs x 13
  • 135lbs x 9
  • 160lbs x 7
  • 180lbs x 4

Single Arm Lateral Dumbbell Raise

  • 20lbs x 17
  • 25lbs x 15
  • 35lbs x 12, 11

Plate Raises

  • 45lbs x 10, 10, 10, 10

Single Arm Rear Delt Machine Fly

  • 50lbs x 20
  • 60lbs x 12
  • 70lbs x 10, 10

Lateral Cable Raise

  • 30lbs x 12, 12, 12, 10

Tune of the Lift

May 24, 2015

Sunday - Abdominals

Plank

  • 3 sets to failure

Russian Twist

  • 3 x 30

Hanging Knee Raise

  • 3 x 12

Crunches

  • 3 x 25

Oblique V-ups

  • 4 x 15

Oblique Machine Crunches

  • 180lbs x 15, 15, 15

Ab Stretches

  • 15 Minutes

Tune of the Lift

May 22, 2015

Friday - Biceps

Felt like shit all day today spent most of the day at the doctors office but she said I should be all good within the next few days. She also suggested that I take a couple days off the gym but she don't know bout that life... Decided to go anyways but I kept it biceps only and hit em for about an hour, 20 sets total. 

Machine Preacher Curls

  • 70lbs x 23
  • 130lbs x 10
  • 150lbs x 6
  • 100lbs x 10

Leaning Concentration Curls (I like deez a lot)

  • 30lbs x 12, 12, 10, 13, 10, 10

Rope Curls

  • 30lbs x 20
  • 35lbs x 20
  • 50lbs x 12, 10

Seated Dumbbell Alternating Curls

  • 40lbs x 8
  • 30lbs x 10

Incline Curls

  • 15lbs x 12, 10, 10, 14

Tune of the Lift

May 21, 2015

Thursday - Chest/Triceps

Felt so much better in the gym today compared to yesterday, double scooped dat pre! Started today's chest workout with some pressing workouts then finished with some pulling ones and then hit some high volume triceps.

Plate Loaded Bench Press

  • 90lbs x 17
  • 135lbs x 10
  • 160lbs x 7
  • 135lbs x 10

One Arm Incline Machine Press

  • 110lbs x 18
  • 150lbs x 12, 10, 10

Kneeling Cable Fly

  • 40lbs x 15, 15, 15, 15

Leaning One Arm Pec Raise

  • 20lbs x 15, 15, 15, 15

Dips

  • 10, 10, 10

Rope Pulldown

  • 40lbs x 25
  • 60lbs x 10
  • 55lbs x 15, 14

Single Arm Cable Extensions

  • 20lbs x 12, 12, 10, 15

Single Arm Overhead Dumbbell Extensions

  • 22.5lbs x 14, 11, 12, 12

Tune of the Lift

May 20, 2015

Wednesday - Back

Tonsils were less swollen today so I decided to go to the gym and hit a little back, but I felt pretty weak and flu-like cus yesterday all I had to eat was a protein shake and some candy. Still got in 16 sets for back though. Also just figured out to embed youtube videos into the blog! In the mean time I'll be posting a song per workout and maybe eventually transition into workout videos ;)

Wide Grip Pull-ups

  • 12, 10, 8, 8

Straight Arm Pulldowns

  • 40lbs x 15, 13, 12, 12

T-Bar Rows

  • 135lbs x 12, 10, 10, 10

Isolateral Highrow

  • 70lbs x 15, 15
  • 100lbs x 12, 10

Tune of the Lift

May 18, 2015

Monday - Arms

Hit arms today; I usually hit arms at least twice a week just because I want them to grow a bit faster. Decided to switch it up from the last arm session and instead of supersetting biceps with triceps I just did biceps first and finished with triceps. Don't forget to keep the reps controlled and feel the contraction.

EZ-Bar Curl

  • 80lbs x 12, 12, 12, 12

Leaning Concentration Curls

  • 45lbs x 8, 8, 7, 7, 7

Single Arm Machine Preacher Curl

  • 30lbs x 12, 12, 12, 15

Close Grip Pressdown (elbows angled outward)

  • 70lbs x 15, 15, 16, 15

Two-handed Dumbbell Overhead Extention

  • 70 x 15
  • 80 x 12, 12
  • 90 x 10

Incline Bench Dumbbell Extension

  •  35lbs x 15, 15, 15, 12

Machine Dip

  • 225lbs x 15, 15, 15, 15

May 17, 2015

Sunday - Shoulders/Traps

Had a great shoulder workout today. Personally I prefer raises over different pressing workouts for shoulders, just in case you're wondering why today's routine looks the way it is. Hit traps again today cus I like doing traps and they weren't sore from yesterday.

Plate Loaded Shoulder Press

  • 45lbs x 20
  • 90lbs x 15
  • 135lbs x 10
  • 160lbs x 8

Lateral Dumbbell Raises (+ dropset to 10lbs after each set)

  • 30lbs x 10, 10, 10, 10

Rope Front Raise

  • 35lbs x 10, 10, 10, 10

Lateral Cable Raise

  • 20lbs x 15, 15, 15, 15

Close Grip Smith Machine Shrug

  • 90 x Failure
  • 180 x 15, 15, 12

Single Arm Machine Reverse Fly:

  •  50lbs x 15, 15, 15, 15

Behind the Back Smith Machine Shrugs:

  • 180lbs x 15, 15, 15, 15

May 16, 2015

Saturday - Chest/Traps

Decided to hit chest today and ended up finishing with some traps just because my back felt a little funky after the incline machine press. Oh and the reason I do cable crossovers on my knees sometimes is because it gives me a more symmetrical contraction.

Incline Dumbbell Press:

  • 70lbs x 12
  • 80lbs x 12
  • 90lbs x 10
  • 100lbs x 6

Kneeling Cable Cross Over:

  • 40lbs x 15, 13, 13, 13

Incline Machine Press: 

  • 150lbs x 12
  • 170lbs x 10
  • 190lbs x 8, 8

Leaning Single-Arm Dumbbell Fly:

  • 20lbs x 10, 10, 10, 10

Seated Reverse Dumbbell Fly:

  • 5lbs x 12
  • 8lbs x 15
  • 12.5lbs x 12, 10

Machine Reverse Fly:

  • 90lbs x 10
  • 70lbs x 10, 14, 14

Behind the Back Smith Machine Shrugs:

  • 90lbs x 15, 15
  • 110lbs x 15, 15

May 15, 2015

Friday - Arms

Sometimes on arm day I like to superset the bicep and tricep workouts, simply because these muscles aren't too big and supersetting keeps the intensity of the workout to a reasonable level. If my forearms get too sore between sets I'll usually take an extra 30 seconds or so to stretch my arms out before continuing.

Seated Alternating Dumbbell Curls:

  • 50lbs x 7, 12
  • 45lbs x 10, 8

Cable Rope Press:

  • 85lbs x 25
  • 125lbs x 16, 12
  • 110lbs x 15

Cable Ez-Bar Curls:

  • 95lbs x 18, 15
  • 110lbs x 15, 15

Cable One-Arm Extensions:

  • 40lbs x 15, 15, 15, 15

Incline Dumbbell Curls:

  • 15lbs x 20, 15, 12, 12

Incline Dumbbell Extensions:

  • 35lbs x 12, 12, 10, 19

Machine One-Arm Preacher Curls:

  • 70lbs x 10, 10
  • 50lbs x 12, 14

Machine Tricep Extensions:

  • 90lbs x 15, 15
  • 110lbs x 10, 10

May 14, 2015

Thursday - Back

Did a back only day didn't do any pyramid sets or drop sets kept the reps nice and slow at the same weight today; focusing a more on control and contraction. Did 15 sets total, keeping rest time between sets around 60-90 seconds, rest time between exercises 90-120 seconds.

Seated Cable Rows: 

  • 150lbs x 10, 10,10

Wide Grip Lat Pulldowns:

  • 190lbs x 18, 15
  • 205lbs x 9, 8

Plate Loaded Isolateral High Row:

  • 90lbs x 10, 10
  • 100lbs x 10, 10

Straight Arm Pulldown:

  • 60lbs x 10, 10, 10, 10