Mon July 9, 2007: delts, tris
1. Shoulder Press
135x20
225x8
315x8+2+1

2. Dumb Laterals
40x8
60x9+4+2

3. Cable Laterals
Strip x failure (3 drops)

4. Decline Dumbell Skulls
40x12
70x7+2+1

5. Overhead Tri Ext (Bodymasters)
180x10
210x10+4+2

6. Rev Grip Pushdowns
strip x failure (3 drops)

Ran out of my Muscle Provider and Synergy so my order is in. Had to run to local store and pick some up for now.

I am loving my chocolate shake after training with ANPB. It's awesome. I think it's replaced coffee as my favorite beverage.

Back:

1. Hammer Unilateral Pulldowns (overhand grip)
90x12
165x6+3+2

2. Barbell Rows
225x15
345x8

3. Hammer Unilateral Seated Rows (overhand grip)
135x10
235x10+4+2

4. Hammer Unilateral Seated Rows (palms facing and wide grip)
90x15+7+4

1. Decline BP
225x20
315x10
405x10+4+2

2. Hammer Iso Wide BP
135x29+8+6

3. Shoulder Press (Bodymasters)
160x20
Stack x 20+8+6

4. Dumbell Laterals
40x21+7+4

5. Tricep Pushdowns (Icarian)
70x20
Stack x 8+3+2

6. Incline Dumbell Skulls w/pause
35x21+9+6

Done. Nice and intense. Went for some higher reps for now. Declines were very, very strong.

It seemed like a good idea at the time but I am not sure doing delts after chest the previous day is gonna work. I am toying with a 6 day split.

Mon: Chest, calves
Tues: Quads
Wed: Triceps, Biceps
Thurs: Back, calves
Fri: Delts
Sat: Hams, Biceps

Anyway, this is from today:

1. Shoulder Press
135x20
225x8
315x6
315x5
315x4
205x21
185x20

2. Laterals
30x8
45x8
70x5
70x5
70x4
35x33
25x20

Intense BUT I could feel the fatigue from chest the day before. Wanted to TRY it but I know better.

1. Barbell Rows
225x10
315x5
405x2
445x4 plus 2 cheats
445x4

**SOMETHING NEW**
2. Rev Grip Rows on Smith
225x10
315x8
365x5
365x4
--not sure I like this one...felt it in my traps and rear delts

3. Unilateral Pulldowns
100x7x2

4. SUPERSET
Rev Laterals 35x31
Squeezers 85x25

5. Dumbell Spider Curls
30x12
45x6
60x5
60x4
35xLOST COUNT

6. Rev Cable Curls
Strip x failure

Diet is good. Around 281 today. Drinking more shakes with ground oats to keep my carbs up. Been feeling so full. Trying to get more water as well.

Well, I went with something new since my sciatic and hips have been sore. Really, I was upset that I couldn't squat. My last warm up was killing me. So, I decided to do the high rep stuff with giant sets. Basically, I did 20 reps for every exercise.

**4 Rounds**
Leg Press
Hack Squat
Front Squats
Smith Squat
Leg Extension

Standing Ham Curls
50x10x10

Calf Extensions
370x15x6

Different but hard session. I liked it.

1. Decline BP
225x20
315x10
405x5
440x4+2+1 wide grip; hands kept slipping too
315x21+10+10 super wide

2. Illegal Grip BP
Strip x failure x 2

3. SUPERSET: Incline Dumbell Press/Incline Fly

4. One Arm Tricep Pushdown
25x15
35x10
50x6+2+1+negative

5. Tricep Giant Set: wide grip pushdowns/dumbell skulls/bench dips
2 rounds

Short and sweet

1. Seated Row
Stack x 10+4+3

2. Giant Set
Reverse Grip Seated Row
Unilateral Pulldowns
Shrugs
Rev Laterals
Squeezers
**2 rounds**

3. Dumbell Preachers
30x15
45x10x7

Alot of volume with some heavy stuff mixed in.

1. Wide Grip Incline BP
135x20
225x10
315x5
355x7+3+2+static hold

2. Illegal Grip Flat Bench
Strip x failure (315, 225, 135)

3. Behind Neck Press
135x20
225x10
275x6+2+1

4. Dumbell Laterals
30x29+pulses

5. Pushdowns **heavy machine**
65x20
110x10
150x6+2+1
70xfailure

6. Tri Superset
Dips/Dumbell Skulls

Good session.

Today I was in the zone. We managed to get to the gym a tad later. I was not feeling so good because of all of my carbs. BUT I kicked butt!!!

1. Hack Squats
Sled x 30
200 x 20
300 x 10
400 x 10
500 x 10
600 x 10
700 x 6
1030 x 5 PR!!!
970 x 5
500 x 44
300 x ALOT Sat deep and came 1/2 way up

2. Calf Ext
300 x 15
500 x 15
500 x 11
500 x 8
500 x 8

3. Toe Raises
90 x 21

4. Lying Ham Curls
80 x 20
125 x 10
Stack x 8+4+2

5. Back Ext
Bwt x 20 **pauses and squeeze at the top**

Back feels great!

PWO drink: Regeneration X
45 min later: 60 grams whey iso

1. Barbell Rows **reverse grip**
250x20
340x10
450x5
420x10
340x22

2. Unilateral Pulldowns **one arm**
70x10
100x9+3+2
50x30

3. Squeezers
85x20
50x20

4. Dumbell Curls
35x15
50x12
60x7+3+2

Solid session. The rev grip rows were tough! Loved them though. I had even more control and could really squueze my shoulder blades hard. I trained biceps a tad slower and squeezed them hard at the top. It was another solid session.

Pre-workout: 1 Pro-Anabol; ECA stack, 30 grams whey iso
Post-workout: Regeneration-X, 2 low fat pop tarts, 40 grams whey iso

Hey, I was bored and getting cabin fever. But eating soup and being sick since Sunday has made me lose about 15 lbs. I tried to eat today and managed 3 meals. Just so hard to eat like this. But again I am feeling much better but have little voice...which might be a good thing.

1. Leg Press
400x20
800x15
1160x8
1340x6
1520x4
1700x8
890x61!!!!!!! THIS WAS GROSS
600x??? Lost count; foot placement low

2. Calf Extensions
600x15
870x8 + partials
870x8 + partials
870x8
870x8

3. Low Pulley Kickbacks
30x15
50x12
Stack x 8

4. Back Extensions
Bwt + 105 x 10 x 4

All done with that.

PWO: Regeneration-X; 30 mins later: 60 grams protein, 2 pop tarts, 16 oz water

Your leg workouts are ridiculous. 890 x 61! How did you walk out of the gym?

LOL And I was still feeling really tired and drained. I have no idea how I did that. It was great. And I was totally spent.

1. Wide Grip Incline Press
135x20
225x10
315x5
360x6+2+1
335x8+3+2 illegal grip

2. Illegal Grip BP
345x7+2+1
225x33??? lost count

3. Pec Deck
Strip x failure
160 x alot 1/2 reps

4. Laterals **pause at bottom**
25x20
40x10
55x9+4+2
Strip x failure

5. Cable Uprights Rows superset dumbell front raises **2 rounds**

6. One Arm Pushdowns
25x20
35x10
L 50x9+2+1
R 50x11+5+2
L 30 x alot
R 30 x alot

7. Rolling Tricep Extensions
strip x failure x 2

8. Rev Grip Pushdowns
57.5x???
42.5x???

Not a bad sessions. Really struggling with finding better variety with the equipment at this gym. Enjoying the illegal grip flat benches. Rolling tricep extensions did bother my elbow at all.

what is illegal grip flat bench....I assume it is referring to something you cant do in a power lifting meet, but Im not sure what it is.

Thanks

Hey! Yes, your grip is beyond the rings on the bar. In competition that makes it illegal if you dont touch...thus the name. Good way to bench BUT it can be tough on the shoulders as well.

1. Rev Grip Barbell Rows
250x20
340x8
460x4
460x4
460x4

The reps are for the most part ok. I know the little hitch is not what most like to see but it is inevitable with that weight. I need to overload my back and believe it or not I was really feeling it in my lats. But you also have to factor the stress on the legs, abs and lower back as well. THAT IS ALOT OF WEIGHT! And to balance that? It's not easy that's for sure.

2. Pulldowns **palms facing**
Stack x 4+2+1+1
Stack x 4+1+1+1
240 x 4+2+2+1

3. Unilateral Pulldowns **palms away**
100x8
100x7
100x6

4. Life Fitness Seated Row **1/2 reps at the top**
70x40
100x30

5. Squeezers superset Rev Laterals
55x25; 25x20

6. Alt Dumb Curl
35x12
50x6
70x4
70x4


7. Preacher Dumb Curls
55x4+1+1
50x4+1+1
45x4+2+1

8. Ez Curls **1/2 reps at the top**
50x30
40x30

Pre-wo: Engorge, WTF Pump'd, Prime Ultra

1. Illegal Grip BP
135x20
225x10
315x5
410x3 **PR!!**
355x10+2+1+negative **PR!!**

2. High Angle Incline Dumb Press
120x8+1+0 WOW! Very spent
85x21

3. Incline Flyes
Strip x failure **PUMPED**

4. Life Fitness Cable Laterals
15x15
30x8+3+2
strip x failure

5. Front Raises
strip x failure

6. Dumbell Rolling Tricep Extensions **pause on floor**
25x20
40x10
65x7+2+1+pulses

7. One Arm Pushdowns
strip x failure

PWO: Regeneration-X, 5 g glutamine, 60 grams protein, 80 grams waxy maize