And...Here...We...Go

[The Joker]

3/2
Back

Chins
10
10
10
10
7
5


Reverse Grip Pulldowns
12x160
12x170
10x170

DB Rows Slow with Pause at top
8x100
8x100
8x100-8x55

Hammer Rows
12x2pps
10x3pss
8x4pps

Rack Deads
Started with 185 and it felt like shit, So i stopped and did

Hyper extensions
12
12
12

--------------------------

2/25
Back/Abs

Chins
5
10
10
10
10

Reverse Grip Pulldowns
12x?
10x170
8x180
6x180+2 Forced

DB Rows- The lower reps were not near Failure. I wanted to see how my back would handle them later in the day.
8x100
6x100
6x100-10x60
6x100+10x60

Hammer Rows- Both Arms same time
12x2pps
10x3pps
8x4pps

HyperExtension
12
12
10

Reverse Pec Deck
10x120
10x120
10x120

Hanging Leg Raises
2 sets failure

Cable Crunches
2 sets to failure

Ridiculous pump today. But I haven't been able to get all my meals in like I should today.

I was looking for my back workout last week and I realized that during my second exercise I tweaked my neck pretty bad and just left the gym and didn't even log it.


--------------------

2/11
Back

WG Chins
5
10
10
10
10
9+ Partial

Wide Grip Pulldowns
12x120
10x140
8x180(F)

Reverse Grip Pulldowns
12x120
10x150
8x170

Hammer Rows Neutral Grip- 2 Arms same time
12x2pps
10x3pps
8x3-25pps

Db Rows 2 arms same time
12x40
10x60
8x120-1 Armed

Smith Rows- more of a upright angle
12x135
12x125
12x125

These two moves super setted

Behind Back smith Shrugs
12x135
12x135
12x135

Good lift today
--------------------------------

2/1
Back

Chins- Widest grip I could go
10
10
10
10

Hammer Rows Both Arms same time
12x2pps
10x3pps
8x3.25pps
6x4pps
6x4pps

Wide Grip Neutal Pulldowns
12x160
10x180
8x200
6x210

Smith Racks
12x225
10x315
8x315
6x365


Good pump today. I didnt' have a whole lot of time in for the either. Busy today.
---------------

1/25
Day 116
Back

Chins- slow mo
11
8
7
6
5

Reverse Grip Pulldowns
18x140
20x110
5x200
5x210
5x210

Hammer Neutral Rows-2 Arms
20x2pps
20x2pps
5x4pps
5x4pps

Wide Grip Pulldowns
20x140
20x140
5x200
5x210
5x210

I tried to do DB Rows today but it felt like shit on my low back and forgot about any form of deads. I salvaged the workout though.

-----------------

1/15
Day 106
Back/Calves

Wide Pulldowns
10x180
10x190
9x200+1 Forced

TBar Rows
10x105
10x140
10x175
8x210+2 Forced

Chins
5
4
5
6

CG Cable Rows
10x130
10x140
10x140

CG Pulldowns
10x180
10x190
8x200+2 Forced

Rack Deads
12x225
12x225
12x225

Standing calf Press
10x250
10x250
10x250
250 is stack

Good back day. Good pump. Didn't go for Heavy weight on rack deads. My lower back feels a little funny.

______________________

1/9
Day 100
Back/Abs

Chins
10
10
10

Bar Rows
10x185
10x185
10x185

WG Pulldowns
10x170
10x160
10x160

Rack Deads
10x315
10x315
10x315

Hanging Leg Raises
4 sets to failure

Short Workout
------------------------------

1/2
Day 93
Abs/Back

Hanging Leg Raises
Don't remember how many I did. Something like 60

Rack Deads
20x135
10x225
10x315
7x405-8x315

Wide Pulldowns
10x160
10x170
10x160

Chins
6
5
5
6

Reverse Grip Pulldowns
10x160
10x70
8x180-2 Forced

DB Rows- These were slower than usual. I was making sure that the muscle was working it.
10x60
10x60
10x60

Back aches now, but that will go away. Good workout today.

--------------------

12/26/11
Day 86
Abs/Back


Deads
10x135
8x185
5x225
1x315
1x405 Roger wanted me to get a max. I bet I could have pulled 450 from floor but, that would have been too much for my lower. That would have caused to seize. 405 was prefect, but not a true "max". Happy with it. Haven't pulled from floor in about 3 years.

WG Chins
10
10
10
10

Underhand Pulldowns
10x180
10x200
8x210+2 Forced

1 hand Pulldowns
10x80
9x90
7x90

And then had to bail. Got a call from the wife. Things to do.



The guy in the black shirt behind me in my brother in law who is living in Costa Rica. He just SHOWED UP at my front door for Christmas Yesterday when the whole family was at my house. Pretty cool.

---------------------------------

12/20
Day 80
Abs/Back

200 Decline crunches

Rack Deads- Just under Kneecap
20x185
20x195
5x315
5x365
5x365

Chins- 3 sec pause at top
8
5
5
5
6

Reverse Pulldowns
20x130
20x130 rest pause style a little
5x220
5x220
4x220+1forced

2 arm Dumbbell rows
20x30lbs
20x30
5x60
5x70
5x70

Wide Grip pulldowns
20x130
20x130
5x220
5x220

Good day. Had a lot of energy. But not on chins, shit. No back pain doing rack deads. Didn't push it too hard on those.

------------------------



12/10
Day 70
Abs/Back


Ab Machine
100x80lbs
77x80
23x80

Rack Deads- No pain. Didn't push it weightwise
20x185
20x185
5x315
5x315
5x315

Chins- 3 Sec paus at top
11
5
5
4
4

Reverse Grip Pulldowns
20x100lbs
20x110
5x200
5x220
5x210

Dumbbell Rows- both arms same time
20x30lbs
20x30
5x60
5x60
5x60

Wide Grip pulldown to top of head
20x100
20x100
5x180
5x180
5x170

Man, those high rep sets take it out of me.

[David Lees]

Damn, you're strong on those chins aye? Those DB rows with the pause I believe is the proper way to do them. Too many guys heave the shit out of the heavier DB's to say that they use them and use the shittiest form which completely takes away from the movement.

[Austin_Bicep]

What was hurting when you did the rack deads?

[The Joker]

I agree about the DB Rows, SVT. I don't understand why people train that way. Dipshits.

[The Joker]

Austin, the movement was uncomfortable, I felt really tight in the hamstrings and back but nothing hurt. It just didn't feel right and training has been going awesome lately and didnt want to fuck that up by doing something my body was telling me not to do.

[Austin_Bicep]

I agree with your decision.

[David Lees]

Smart move...

[The Joker]

3/6
Shoulders/Biceps


Seated Laterals
20x20lbs
15x20lbs
12x20lbs
10x25lbs-9x15lbs-10x8lbs

Rear Laterals
10x25 3 sets

Seated DB Press
12x50
10x60
8x70

EZ curls Pause at top
10x75
10x95
10x105

Machine Preacher Curls
12x80
12x70
12x60+2 Forced

DB hammer Curls- both arms same time- in front not, cross body
12x30
12x30
12x30
-------------------------------------

2/23
Shoulders/Biceps

Seated Laterals
14x20
12x20
12x20
12x20-10x15-10x10
10x20-10x15-10x10

Upright Rows
12x70
12x70
10x80

Standing Press
12x95
10x95
10x105-9x85-5x65-6xbar

Ez Curls
10x75
10x75-10x55
10x75-55xfailure
10x95-55xFailure

Preacher Machine Curls
12x50
12x60
12x70


Good shit todayNot lots of time

-----------------------------------

2/14
Shoulder/Biceps

Seated DB Press
5x65
5x70
5x70
5x70

Seated Laterals
10x20
10x20
10x20
10x20-10x15-10x10
10x15-10x10

Bent Over Laterals
10x30
10x30
10x30

Smith Shrugs
Fucking killed my lower back. What a bitch

Seated DB Curls
15x25
15x30
15x30

Done, my back still kills

-----------------------

2/7
Shoulders/Biceps

Standing Press- slow
12x95
10x105
8x105
6x105

Laterals slow
12x15
10x20
8x20
6x20

Front Raises to Failure with 10s
1 set

DB Standing Press
20x20
20x20

Bent Over Rear Raises
12x25
10x25
8x25

Rear Delts on Pec Deck
12x70
10x70
8x90

Behind Back Smith Shrugs
12x140
12x140
12x140

Behind Back DB Shrugs
20x40
15x50

EZ Curls SLow
12x75
12x75
10x75

Incline Curls
12x25
10x25
8x30

Standing DB Press is great with high reps! Man, I forgot about that. Light weight but great workout and pump. I am trying to make sure I am actually using the muscles and not just heaving shit around. That doesn't do shit for me. Just my ego.

_________________




2/3
Shoulders

Smith Press

Laterals

Seated Laterals

Bent over Laterals

I forgot what I did. The workout sucked anyway.
__________________________________________________

1/27
Shoulders/Biceps/Forearms

Seated Db Press
20x40
18x60(F)
17x55(F)
5x70
5x70

Laterals
20x15
20x10
20x10
5x20
5x20

DB Shrugs- Bells were more behind me
20x40
20x40
20x40

Ez Curls-Strict
10x75
10x80
10x90
9x90+ 1 Forced

Incline Curls
20x20
20x25
5x40
5x40

Behind Bar Bar Wrist Curls
10x70
10x70
10x70

Crazy Pump. I didn't do any rear delt work because I have knots in them and I have been grinding them out with my fingers. They were beyond sore for the last few days both from working the knots out and from my back day.



1/24
Arms


Rope Pushdowns
10x100
10x110
10x120
10x120+9x90

Low Pulley Cable Bar Curls
10x110
10x120
10x130
10x130

Seated DB OH Extension
10x70
10x80
10x100
10x100

Seated DB Curls
10x25
10x35
10x40

Bench Dips
Set of Failure
Set of Failure


Behind Bar Bar Wrist Curls
10x70
10x70
10x70




All supersetted.

Good Lift today. I should have done back but my low back was feeling funny since yesterday. Feels fine now. Back maybe tomorrow.


_________________________





1/10
Day 101
Abs/Bicep/Tricep/Forearms

200 Machine Crunches


Ez Curls- Good form no swing. Slow Reps
10x55
10x75
10x85
10x95
8x115+1 Forced

Pushdowns
10xstack
10xstack
10xstack
10xstack
10xstack

Standing DB Curls
10x40
10x35
10x40

OH DB Extension
10x80
10x90
10x100

Incline Curls
10x30
10x30
10x30

1 Arm Reverse Pushdown
10x60
10x60
10x60

Behind Back wrist curls
10x105
10x105
10x105

Barbell Wrist Extensions-Standing
10x45
10x45
10x45

Static Holds with DB till DBs slipped out of hands
40lbs


Good session. Fast pace. Great pump. I am now able to see the vein in my right upper arm. I have never been able to see it. It is far on the side on my right now compared to the left arm. The left one sticks out all the time now. Cant see it too well in my avi though. wtf

1/19
Shoulders/Biceps/Forearms

Seated Laterals
20x20
20x20
15x20
5x30

Rear Raises
10x25
10x25
10x25
10x25

Dips
I don't know how many I did. But 3 sets

Standing Slow DB Press
20x20
20x20
20x20

Alt DB Curls
10x45

1 Arm Curls
12x20
12x20

Forearm Wrist curls
10x95
10x95
10x95
10x95

Bar Wrist Extension
12
12
12
12


I did some training at home yesterday. The roads are bad over here and didn't go to the gym. I have been kind of taking a break from serious training and the internet. But it is back to normal come Monday.

[ChrisCatastrophe]

GOOD STUFF in her joker man!

[David Lees]

Strong Seated DB Presses J! How's you like those paused EZ Curls? Bitches huh?

[The Joker]

I like the pauses on most all movements.

Better pumpola

[David Lees]

AVI's got me cracking up J...

[The Joker]

Les is the man

About the pause at top of reps. I think alot of people are just in a hurry to hit the target rep number thst they don't slow down and feel muscle working. I do it sometimes like on legs, those last few extension reps or last few of my sets of 20 on leg press... Can't weight to get off machine but we got to feel it working. Or just wasting time.

[The Joker]

Yesterday I felt fine but everything in me was telling me not to train. Found out last night I got a crazy head cold..
awesome

[David Lees]

Fuck that shit...stock up on vites/herbs and get some rest homeslice.