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« Last post by Sergio on December 21, 2018, 11:06:38 AM »
06-28-08
Not much sleep last night...so I put myself into a Aikido lock and slapped myself with my free hand to get started....
1 arm DB press
55x20, 90x5, left arm acting up..going to...
DB bench
90x10,10,10,10,10 x-rep, 10 x-rep, smoke'n
CJ row, 1 arm seated
90x8,8,8,8
DB row, 1 arm
105x10,10,10,10, pumped!
35 min. Will sleep good tonight.
06-29-08
Day off tomorrow, so will do some vanity work,
Skulls, E-Z bar
85x15, 100x15, 135x8,8,8
Seated French press, E-Z bar
75x15,15,15, Skulls 75x25, fried tri's!
BB curls
90x15, 112x8,8, 100x8,8, realy didn't need more than a 100 lb.
Reverse Curls, E-Z bar
85x15, 105x10, 125x8,8,8,Straight bar, 90x20
BB wrist curl
135x20, 160x10,(need more w/up) 15,15,15, 135x20, not many reps, but pumped!
53 min.
07-01-08
Good Morn'n
90x5, 135x5, 200x5, 225x5,5
Squats
225x 4x10, 3/4 squat, non-lockout at top, trying to keep size without huwt'n my wittle knees. Nice pump.
20 min.
07-02-08
KISS principle today.......ZZ Top, crank it up..
Pullup SS Bench
P BWx10, 35x5,5,5,5,5,5, BWx10,10,10, last few reps were rest paused.
B 132x10, 200x5,5,5,5,5,5, 175x10,10,10, last set x-reps.
33 min. Pumped.
07-03-08
Rest day, so a little forearm work in order...
Pick handle wrist rollers, one hand
W/Up 80x15,15, 80x30,30, forward
80x30,30, back
A few min.
07-04-08
Don't encourage them, Kris!
No, no, must not encourage...
Shoulder and left elbow no in the groove today, so will lighten up and go for the "burn", lol
DB press SS standing fly
Press 40x10, 50x10
60x8,8,8
S Fly 27x12,12,12
Lying tri DB SS seated tri DB
Lying 45x15, 50x10,10,10,10
Seated 27x10,10,10,10 Will reverse order next W/O and up seated tri, same weight for lying tri.
DB curl SS Reverse curl
Curl 40x10,10,10,10 last set x-reps
Reverse 40x10,10,10,10 last set x-reps, bi's and forearms HURT'N bigtime
DB wrist curl one arm
80x30, 90x25,15, 80x20
37 min.
07-06-08
Yo, down to bidness...pump and burn, who's your Daddy now?
DB bench
60x25, 90x10,10,10,10 x-rep
Flys
50x25,25,25 x-rep, bottom middle
Dips, BWx25
Pullups
BWx10,10,10, scap pullups, BWx10,10, bottom half
DB row, one arm
90x10,10,10
Pullover, stiffarm
50x30, 2-15 kilo plates, 66x15,15
43 min. I'm outa here.
07-08-08
Lower backed tweaked, so no squats, will try tomorrow...arms instead...
OK, down to bidness
Lying DB tri ext.
40x20, 50x12, shoulder doesn't feel right, switch to..
Skulls, E-Z bar
100x12, 120x10, 140x8,8, 115x8,8
Seated French press E-Z bar
75x15, 85x10,10,10, 95x8
CG bar curl
75x10, 85x10, 95x10, 105x8,8,8 x-reps
Reverse curl, E-Z bar
95x15, 115x8,8, straight bar 95x15,15 x-reps
Wrist curl over bench
130x10, wrists object..going to...
Wrist roller, flexors
115x30, 150x30, 160x30,20,20 oh Mama! 140x20
52 min. More than I planned, but good workout.
07-09-08
Some John Lee Hooker to get in that chain gang mood...
Squats
140x5, 210x5, 255x5, 290x5, 325x5, 290x5, 255x5, 210x5,5,5, close stance.
23 min.
07-11-08
ZZ Top..Rythmeen..
DB press
50x15, 60x10, 75x5x5, left shoulder tweaky, go to..
Slightly bent forward standing flys
27x20,20
DB bench
75x10, 90x10,10,10,10,10 x-reps, mid range
Pullups, palm forward
BWx10, 35x5, 50x5,5
DB row
90x10, 100x8, 112x6,6, 100x10,10, last ones were the moneymakers
48 min.
07-13-08
Some Stones, and away we go...
Lying DB tri. ext.
40x30, 50x20, 60x10, 65x6, 70x5 neg, 65x5, 55x10, 40x15, Dips, BWx20
DB curl SS hammers, seated, backstop
40x10-10, 45x8-8, 50x6-6, 45x6-6, 40x8-8
Reverse DB curl, seated, backstop
40x10,10,1010
Wrist rollers, flexors
125x30, 145x30, 160x20,20, 145x30,25, pretty fried.
50 min. Must find chair, must sit, rest...good!
07-15-08
Squats
125x3, 165x3, 210x3, 290x3, 325x3, 345x3, 290x3,3,3
20 min.
07-16-08
Slapped myself hard, twice, to start my heart, must be a clogged colon or something,
OH press
85x10, 108x10, 130x6, 155x5, 175x3
Cajin row
130x10,10,10
Bench
130x10, 155x10, 175x10, 196x8,8
Rows
130x10, 155x10, 175x10, 210x8,8
BNP, to loosen shoulders
40x40,40
36 min.
07-18-08
Arm workout....
E-Z bar tri ext.+ skulls + CG bench
50x20-15-10, 85x10-10-10, 100x6-6-6. 6-6-6. 6-6-6, hell'va pump,know what I mean? 85x10-10-10
E-Z curl + reverse curl
50x20-15, 85x10-8, 100x6-6, 6-6, 6-6 x reps, 85x10-10
Wrist rollers, flexors
150x50, 175x20, 150x30,25, 20
37 min. Arms battered, dipped and fried. May try this with DB's next workout, hmm...
07-19-08
Do they make DB's heavy enough?
Not here, I have to roll my own....
Todays diversion..
DB wrist curl SS wrist rollers(extensors)
80x50, 25
150x50, 25
About 8 min.
Oh oh, I've created a monster that doesn't exist! The DB was 80 lbs for wrist curls, it's 150 lb WRIST ROLLERS, both hands, same time. This is a pickhandle, hole drilled in center, buckect hanging below, all hung on some bar dips. I'll have to take a photo to give you guys an idea of what I speaketh!
07-20-08
Sunday is for rows...no wait..bench..no..deads...
One arm DB row
80x20, 102x10, 120x8, 128x6
DB bench
60x20, 85x10, 95x8, 105x6
SLDeads
165x10, 210x10, 255x10
29 min
07-22-08
Yo yourself stranger!!
Todays bag of fun.....
DB press
40x20, 62x10, 78x8, 75x8,8, 78 was my bad, can't count.
Cajin row, seated, DB, pinky forward
75x10, 90x8,8,8, love these bad boys!
Tri set- seated DB tri-lying DB tri-x-rep DB bench
37x15-10-10, 50x7-6-6, 7-5-5, 6-4-4
Bi set- DB curl-hammers
37x10-10, 50x7-7, 7-7, 6-6 x-reps, 2nd quart of water and 2nd towel,
Standing reverse DB curl
50x15, 15 x-reps
DB wrist curl
80x20, 108x15, 90x25, 80x25
57 min.
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