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Welcome to my Log

SaiBoT

SaiBoT

MVP
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From now on I will keep track of my progress online. Stats are 5 10, 202lbs, visible upper and middle abs.. My current routine consists of 2 upperbody workouts and 2 lowerbody workouts, based on some of WSB, Poliquin principles among other stuff that works with me. All comments and critiques are apreciated. My main goal for now is to increase my upperbody pressing strength as well as overall size. On rest days I will be working biceps and calves.

MONDAY. FEBRUARY 23 2009

MAX EFFORT
UPPER BODY
INCLINED
1X3 135lbs
1X3 155lbs
1X3 175lbs
Max 3rm 195lbs
1rmx 205lbs
1rmx 215lbs

DB FLAT

2X8 80LBS EACH

CHIN UPS

4X10 BODYWEIGHT

REVERSE GRIP ROWS

2X5 205LBS A.F.A.P

BRADFORD PRESS
2X8 100LBS STRICT ---> felt tired

TRIS ROPE PRESSDOWN

2X8 70LBS---> on the lat pulldown machine

Should have done rotator cuff work but it was late already.
 
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Thanks bros!

TUESDAY, FEBRUARY 24 2009

ME LOWERBODY

CLOSE STANCE DEADS

3X135LBS
3X205LBS
3X275LBS
3X345LBS
1X415LBS ---> no belt going for 435lbs next week.

RACK PULLS ---> below knees
1X1 505LBS
1x1 525LBS ---> belt and straps

DEEP SQUATS

1X5 135LBS
1X5 205LBS
1X3 255LBS
1X3 295LBS ---> with belt, felt guilty about it, had more reps in me and could have added more weight.

NEEDSIZE ABS

3 SETS w 12.50lbs DB

LEG RAISES

2x12

HYPERS

2x12

I didn't like this workout, during deads I felt some kind of pulling on my rib cage, but it might have been because i haven't done deads since Xmas, plus I'm trying to stay away from the mixed grip and using straps is a little awkward and I can't avoid feeling guilty about it.

At the end of hypers I was trying to work on abs vacuum but my head started to ache, my BP was high.
 
WEDNESDAY, FEBRUARY 25 2009

Woke up with my left shoulder stiff, so i did some warm-ups and shoulders dislocks felt good afterward.

PL HAMMER CURLS

1X8 15LBS EACH
1X8 35LBS EACH
1X8 45LBS EACH

BB STRICT CURL
4X10 65LBS
1X15 8 STRICT 7 CHEAT 65LBS
DC STRETCH

FOREARM A1 TO A3 WITHOUT REST, 1 min rest between trisets

A1 REVERSE WRIST CURL 1X9 30LBS
A2 REVERSE BB CURL 1X12 40LBS
A3 REVERSE WRIST CURL A.M.A.P 30LBS

STRAIGHT LEG CALF RAISES

3X15 70LBS WARM-UP
1X76 REPS WITH 90LBS THROUGHOUT A REST-PAUSE SET (or if you prefer Nelson Montana routine)
DC STRETCH
 
nice..how did that nelson ..exercise workout ?...howd those calves feel..i think im going to give it a shot
 
Bigpimpin10 said:
nice..how did that nelson ..exercise workout ?...howd those calves feel..i think im going to give it a shot
Click to expand...

I was still sore from the past wednesday's workout, specially my left calf and I only did 60 reps. This week I did 16 more reps and I think I'm gonna regret it for the next days. Stuff is great, specially the seated version as long as you do a full ROM. Try it bro.
 
TODAY

SHOULDER DISLOCKS

SPEED BENCH

2x3 95lbs
1x3 105lbs
1x3 115lbs
2x3 125lbs

TRISET

A1 DB 75 degrees 70lbs each 6reps
A2 DB 60 degrees 70lbs each 6reps
A3 DB 45 degrees 70lbs each 6reps

TRISET

A1 DB 45 degrees 80lbs each 6reps
A2 DB 30 degrees 80lbs each 6reps
A3 DB flat bench 80lbs each 6reps


LAT PULLDOWN 80lbs

3x10 to the front
3x10 to the traps
1x10 alternated

Feel kinda crappy today, usually workout after 6, but today went at noon with a bad night of sleep and a disgusting shake that kept coming up WTF. Also felt my right pec as if it was close to tear, been like this for 2 weeks now, but only on my second exercise for chest usually, weird shit.
 
Take a week off from pressing if you chest feels weird bro, rest is the best medicine sometimes.
 
Quick workout today, deads kinda wear me out a bit so my squats suffered, liked it alot though!!!

FRIDAY FEBRUARY 27 2009

DEADLIFT

1X5 115LBS
1X5 185LBS
1X5 255LBS
1X5 325LBS
1X3 375LBS

SQUATS

1X3 135LBS
1X3 205LBS
1X3 255LBS
1X3 295LBS
1X2 325LBS
 
SATURDAY, 28 FEBRUARY 2009

INCLINED BENCH

1X5 115LBS
1X5 135LBS
1X5 155LBS
1X3 185LBS
1X2+1 205LBS pinky on the rings
1x10 165lbs

CGBP

1X6 135LBS
1X6 155LBS
1X6 185LBS

DECLINED BENCH first time in more than 5 years

1X6 135LBS
1X6 155LBS
1X6 185LBS

STRICT OLY BB CURL

4X10 65LBS
1X12+3 65LBS

PL HAMMER CURL

1X8 30LBS EACH
1X8 45LBS EACH
1X8 50LBS EACH
1X8 55LBS EACH

I also did some 10 rep sets of pullups in between inclined and cgbp.

Finally figured what was bothering me with the my chest, I was doing a very wide grip on chest pressing movements and my nerve was getting pinched today that didn't happened felt great and ready to start lifting heavy from now on.
 
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MONDAY MARCH 1 2009

SEATED ARNOLD PRESS

1X8 60LBS
1X8 90LBS
1X6 110LBS
1X6 130LBS

STANDING NEUTRAL DB PRESS

1X6 140LBS

HAMMER SHOULDER PRESS

1X8 180LBS
2X6 200LBS

SEATED CABLE ROWS

2X8 140LBS CG
1X8 140LBS NEUTRAL GRIP
2X8 150LBS NEUTRAL GRIP

My workout partner was late so we went to the gym 50min before closing, but it wasn't that bad.

Tomorrow SQUATS and DEADSIES :evil:
 
TUESDAY MARCH 3 2009

DEADS

1X5 135LBS
1X5 205LBS
1X3 275LBS
1X3 345LBS
1X3 395LBS

SQUATS

1X3 115LBS
1X3 185LBS
1X3 255LBS
1X1 305LBS rock bottom w belt
1x3 325lbs
1x2 235lbs 2sec pause on the bottom.

LEG PRESS CALVES

1X54 12+10+8+8+8+8 200LBS

Liked it alot.
 
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WEDNESDAY, MARCH 4 2009

BB INCLINED

1X5 115BS
1X5 135LBS
1X5 155LBS
1X3 175LBS
1X3 195LBS
1X2 215LBS
1x10 175lbs

CGBP

1X6 155LBS
1X5 195LBS
1X3 195LBS
1X10 175LBS

DIPS

2X12

OLY BB CURL

2X6 75LBS wrist hurt so i stopped

INCLINED HAMMER CURL

4X12 40LBS TOTAL

ICARIAN CURL

2X10 both 7 plates
1X8 each arm 3 plates

Great pump on my pecs and bis too specially when i switch from barbell curls to dumbells.
 
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Allright bro Ill check that in a minute...

just wondering how come you did 9 sets of curls today you little biceps clusterfucker :D

Ah so like a 1 arm machine preacher... and you did 3 plates per arm!?
 
THURSDAY MARCH 5 2009

STANDING OH NEUTRAL DB PRESS

1X8 70LBS total
1x6 80lbs
1x6 90lbs
3x6 100lbs these were strict, hard time balancing and locking out without leg or hip drive.
1x12 80lbs seated

SEATED CGOHP

1X8 85LBS
3X8 105LBS pause at bottom

ROPE TRIS PRESSDOWN

1X8 60LBS
1X8 80LBS
3X12 100LBS

SEATED CABLE ROWS

3X10 150LBS
2X8 60LBS one arm at a time
1x10 170lbs

Felt good, my bis are sore from yesterday workout...
 
FRIDAY MARCH 6 2009

DEADS only workout

1X5 135LBS
1X5 225LBS
1X3 295LBS
1X2 365LBS
1X1 415LBS belt and straps
1X1 435LBS belt and straps

wanted to try more reps, but my straps are breaking gotta get new ones asap.
 
SATURDAY MARCH 7 2009

BENCH PRESS

1X5 135LBS
1X5 155LBS
1X3 175LBS
1X3 195LBS
1X3 215LBS
1X1+1 225LBS ---> HUMBLE PR

INCLINED BB

1X10 135LBS
1X6 185LBS
1X8 135LBS close grip for triceps.

Declined

2x10 175LBS

STRICT BB CURL

2X11 65LBS
2X8+3cheats 75LBS

INCLINED HAMMER CURL

4x12 40LBS TOTAL
1X12 45LBS

Finally mastering bench press technique, as some know I have friggin' ape arms so it's important that I utilize everything I can to improve, next goal will be 10 reps with 225lbs then increase the weight, no rush.
 
SaiBoT said:
Finally mastering bench press technique, as some know I have friggin' ape arms so it's important that I utilize everything I can to improve, next goal will be 10 reps with 225lbs then increase the weight, no rush.
Click to expand...

I feel your pain bro. Congrats on the PR and keep pushing. This training cycle I used incline BB and OHP. No flat pressing at all. I can't say I miss them either ;)
 
SouthernLord said:
I feel your pain bro. Congrats on the PR and keep pushing. This training cycle I used incline BB and OHP. No flat pressing at all. I can't say I miss them either ;)
Click to expand...

I'm saving that for when I'm off cycle :evil:, for now I've been able to tolerate more volume so I'm trying to take as many profit of it as I possibly can.
 
03/09/09

SEATED DB NEUTRAL PRESS

1X8 60LBS total
1X8 80LBS
1X6 120LBS
3X3 130LBS

SEATED CABLE ROWS

1X8 60LBS
1X8 130LBS
2X10 170LBS
1X10 180LBS

Some ab and rotator cuff work
 
03/10/09

OLYMPIC SQUATS w 3secs pause at bottom

1X5 135LBS
3X3 225LBS


DEADS DELOAD

1X5 135LBS
3X3 225LBS SNATCH GRIP w a little pull

Fuck me, I want my legs to get stronger without growing any ideas? I guess I have stop holding myself back and just let them fucking grow.
 
SaiBoT said:
03/10/09

OLYMPIC SQUATS w 3secs pause at bottom

1X5 135LBS
3X3 225LBS


DEADS DELOAD

1X5 135LBS
3X3 225LBS SNATCH GRIP w a little pull

Fuck me, I want my legs to get stronger without growing any ideas? I guess I have stop holding myself back and just let them fucking grow.
Click to expand...

why dont you want your legs to grow?
 
SCREW said:
why dont you want your legs to grow?
Click to expand...

Right now I only have a pair of jeans that fit me properly, otherwise I will have to buy more. And at my job I have to be fast and "relentless", bigger legs hinders me.
 
eh big guy sorry havent been around.. my fucking.. elite accnt fucked up... ill be around now.. hows the training?
 
Bigpimpin10 said:
eh big guy sorry havent been around.. my fucking.. elite accnt fucked up... ill be around now.. hows the training?
Click to expand...

Hey bro, all good here got one more workout partner, he is a computer geek and knows nothing about the iron game, he told me "I wanna start working out and dieting" and so he is learning our ways, one more converted to the right side :artist:

How are the A-bombs? Still at it?
 
SaiBoT said:
Hey bro, all good here got one more workout partner, he is a computer geek and knows nothing about the iron game, he told me "I wanna start working out and dieting" and so he is learning our ways, one more converted to the right side :artist:

How are the A-bombs? Still at it?
Click to expand...


ahah nice...

yah jsut finished those badboys up a couple of days ago... gained 17lbs... lost 1 so far...
strength is threw the roof...

thinking of doing beastdrol next:evil:
 
Bigpimpin10 said:
ahah nice...

yah jsut finished those badboys up a couple of days ago... gained 17lbs... lost 1 so far...
strength is threw the roof...

thinking of doing beastdrol next:evil:
Click to expand...

I'm still taking it easy on that department :artist:

03/11/09

INCLINED BENCH

1X8 95LBS
1X5 135LBS
1X5 155LBS
1X3 175LBS
1X3 195LBS
1X2 205LBS
1X1 215LBS
1X1 225LBS PR again, my bench and my inclined are at the same level fuck yeah.
1X5 195LBS

BENCH PRESS

1X6 185LBS CGBP
1X8 185LBS
1X5 (vertical path) + 3 normal

Had planned doing some dips and bicep work but my BP was high and head started hurting too much.
 
If you want the strength, but don't want your legs to grow too much, have your thought about incorporating bands into your squats. Hang a couple from the top of the rack so the bar is deloading as it gets to the top. You will develop explosive strength this way. Westside is big into this. I use a set that takes about 50 lbs off the bar at the bottom of my squat.

B-
 
bblazer said:
If you want the strength, but don't want your legs to grow too much, have your thought about incorporating bands into your squats. Hang a couple from the top of the rack so the bar is deloading as it gets to the top. You will develop explosive strength this way. Westside is big into this. I use a set that takes about 50 lbs off the bar at the bottom of my squat.

B-
Click to expand...

I'm flying blind on the bands department, being wanting to incorporate them to my bench routine also, what color should I get?
 
I would get a set of blue and green.

Elitefts has them on sale right now.

To me they are one of the most versatile pieces of equipment I own. The other day I slung a pair over the top cross member of the squat rack and did some tricep pushdowns. The really teach you explosive strength. If I didn't start fast and hard, I wouldn't have enough momentum to carry me to lockout as the band tension increased.

B-
 
bblazer said:
I would get a set of blue and green.

Elitefts has them on sale right now.

To me they are one of the most versatile pieces of equipment I own. The other day I slung a pair over the top cross member of the squat rack and did some tricep pushdowns. The really teach you explosive strength. If I didn't start fast and hard, I wouldn't have enough momentum to carry me to lockout as the band tension increased.

B-
Click to expand...

I was checking APT and they also have them on sale a package with pairs of orange, blue and $130, I think I'm gonna order from them, also some TK knee sleeves and wrist straps.

It's gonna be fun, I already can imagine the weird looks I'm gonna get at that pussy fitness center :biggrin:
 
Yeh bro Im a freak! ...lol j/k

it might have just been the scales but earlier I weighed in at 184... later on in the evening I weighed myself again and I was back down to 178 :( guess the scales just wernt flat on the floor :(:(:(
 
ExtraMile said:
Yeh bro Im a freak! ...lol j/k

it might have just been the scales but earlier I weighed in at 184... later on in the evening I weighed myself again and I was back down to 178 :( guess the scales just wernt flat on the floor :(:(:(
Click to expand...

That's normal, my bodyweight oscilates 5lbs throught the day.

03/12/09

LAT PULLDOWN

1X12 60LBS
1X12 100LBS
1X10 120LBS
3X10 140LBS

ONE ARM DB

1X8 55LBS
1X8 70LBS
1X8 85LBS
1X8 100LBS

I think I'm getting sick, probably a flu, hope not.
 
lol man you make me feel horrible when i see your sqauts it kills my knees but i can do that set of 10 with 225 (:
 
LB55 said:
lol man you make me feel horrible when i see your sqauts it kills my knees but i can do that set of 10 with 225 (:
Click to expand...

Everybody who can walk should do squats :evil:. My PR on sumo squats are 465lbsx3 w just a belt but I knew I had more in me when I quit doing those, thing is I prefer olympic, ass to the grass, squats my flexibility and knees can take those far more better than any wider stance version.

If I'm really trying to increse my poundage like... badly, I always do sumo first then, I lower the weight by 40-50% and take 2x5 ATG squats with a long pause at the bottom.
 
03/16/09

LAT PULL DOWN

1X20 50LBS
1X15 70LBS
1X12 90LBS
1X9 110LBS
1X15 90LBS

ONE ARM DB ROW

1X12 45LBS
1X12 55LBS
1X12 75LBS

BARBELL SHRUGS

2X12 135LBS
2X12 205LBS

SCOTT CURLS EZ BAR

1X10 REVERSE 60LBS
1X10 60LBS
1X8 80LBS
3X4 100LBS

NAUTILUS NITRO ONE ARM CURL

1X12 3PLATES
1X15 3PLATES
1X10 4PLATES
1X20 3PLATES

All sets where done with constant tension and controled fashion for the pump. Except scott curls I always go full stretch and go for strength on these.
 
ExtraMile said:
With the exeption of the one above, your workouts are normally very short bro, how come?
Click to expand...

I need a change of pace, lowering weights and increasing the reps, with constant tenson, summer is coming and I wanna give my joints some rest too.
 
03/08/09

BENCH PRESS

1X20 just the bar
1X15 115LBS
1X12 135LBS
2X9 155LBS
1X15 135LBS

INCLINED BB

2X9 135LBS
2X12 115LBS

LOW INCLINE FLYES

1X20 20LBS

PEC-DEC

1X17 60LBS
1X15 80LBS
1X12 100LBS
1X9 120LBS
1X15 90LBS

HAMMER SHOULDER PRESS

1X12 90LBS
2X9 110LBS
1X12 90LBS

PRESSDOWN V-HANDLE

1X20 80LBS
1X15 90LBS
1X12 100LBS
1X9 110LBS
1X15 90LBS

All constant tension going for contraction, pump and pain.
 
SaiBoT said:
03/08/09

BENCH PRESS

1X20 just the bar
1X15 115LBS
1X12 135LBS
2X9 155LBS
1X15 135LBS

INCLINED BB

2X9 135LBS
2X12 115LBS

LOW INCLINE FLYES

1X20 20LBS

PEC-DEC

1X17 60LBS
1X15 80LBS
1X12 100LBS
1X9 120LBS
1X15 90LBS

HAMMER SHOULDER PRESS

1X12 90LBS
2X9 110LBS
1X12 90LBS

PRESSDOWN V-HANDLE

1X20 80LBS
1X15 90LBS
1X12 100LBS
1X9 110LBS
1X15 90LBS

All constant tension going for contraction, pump and pain.
Click to expand...

Flat Bench 155x9 ?! I benched 155x5 last week, come on bro looks like the student has become the master ;) :FRlol:
 
ExtraMile said:
Im only 10 lbs off you then :evil:

...Wonder what Ill look like when Im 18 :rainbow:

aaahh when u loose those bitch titties im sure we'll weigh about the same :FRlol:
Click to expand...

I know you kid.

But....

If you talked like that in my gym there would be about 15 guys at any given time throwing 100lb wheels at you.

But like I said, I know you kid with people.

B-
 
03/19/09

LAT PULLDOWN

1X20 70LBS
1X15 90LBS
1X10 110LBS
1X9 130LBS
1X12 100LBS

ONE ARM ROWS

1X12 50LBS
1X11 60LBS
1X10 70LBS
1X9 80LBS

Didn't have time for traps and bis. Form was perfect, constant tension all reps, working out this way wears me out, but also gives me great pumps.

Hopefully I will be working out my upper body like this until the end of summer, but squats and deads will be lower reps and calf will be rest-pause.
 
03/20/09

Didn't felt like sleeping so I went for a workout to blow off some steam.

DB SHRUGS

1X20 70LBS EACH

SQUATS

1X5 135LBS

DB SHRUGS

1X15 80LBS

SQUATS

1X3 225LBS

DB SHRUGS

1X10 90LBS

SQUATS

1X3 225LBS

DB SHRUGS

1X9 100LBS EACH

SQUATS

1X3 225LBS

DB SHRUGS

1X15 85LBS EACH

SQUATS

1X3 225LBS

LATERAL RAISES

1X20 10LBS EACH

SQUATS

1X3 225LBS

LATERAL RAISES

1X15 12.5LBS EACH
1X10 15LBS
1X9 20LBS
1X12 15LBS

NAUTILUS NITRO BIS CURL

1X15 2PLATES
1X12 3PLATES
1X10 4PLATES

ICARIAN CURL

2X10 50LBS
1X8+8+8 50LBS false grip

Great workout, sweated like not in a long time due to the staggered sets of squats in between shrugs, did I ever mentioned that I hate cardio? :evil:
 
+1 on the hating cardio.
you should look into what i did if you like cycling.

go to your local goodwill/salvation army stores.
pick up a bike for CHEAP (like 14 bucks).

no more running :)
that is only because i hate running.

but what form of cardio are you doing Saibot?
 
lol needto. he is just cocky and young.

we are were at that age.

actually i was probably too busy eating, playing computer games, watching porn, and playing football.

ahahha
 
iggy said:
+1 on the hating cardio.
you should look into what i did if you like cycling.

go to your local goodwill/salvation army stores.
pick up a bike for CHEAP (like 14 bucks).

no more running :)
that is only because i hate running.

but what form of cardio are you doing Saibot?
Click to expand...

No cardio for me now, I'm dieting though, once I get on a cutting cycle (Late April) I will be doing HIIT 3x week and maybe some kickboxing.
 
iggy said:
every play warcraft 3: the frozen throne.

i used to be a beast in that game.
Click to expand...

Never played any of the Warcrafts, never had the chance. I like Call of Duty, Half-Life, Mortal Kombat, Tekken, Prince Persia. Recently been playing Mafia Wars on facebook.
 
03/21/09

Didn't felt like working out today, but still I went.

BENCH PRESS

1X20 115LBS
1X12 135LBS
2X7 155LBS
1X12 135LBS

INCLINED

1X5 135LBS
2X10 115LBS

PEC DEC

1X10 100LBS
3X12 90LBS

HAMMER SHOULDER PRESS

1X20 90LBS
1X12 110LBS
1X7+3 130LBS
1X12+3 110LBS

TRIS PRESSDOWN

1X20 100LBS
1X15 110LBS
1X10 120LBS
1X9 130LBS
1X12 110LBS

Finished my cycle a week ago, so still experimenting with percentages adecuate for each rep range, great pumps though.
 
SCREW said:
do any of you guys have a 360?
Click to expand...

I had xbox, game boy, super mimtendo,currently have ps2 and ps3 no xbox 360 though, it's quite enough i think but i like games powered by Valve, which belong to PCs and Xbox 360. Online games my all time favourite it's Counter-strike could be seated for 10h straight back in the day.
 
SaiBoT said:
I had xbox, game boy, super mimtendo,currently have ps2 and ps3 no xbox 360 though, it's quite enough i think but i like games powered by Valve, which belong to PCs and Xbox 360. Online games my all time favourite it's Counter-strike could be seated for 10h straight back in the day.
Click to expand...

lolol

If I sit for longer than a hour my sciatica flares up and I get pain all the way to my foot. Fun times.

Your log is great btw.

I've been doing the constant tension methods and it's very humbling. I absolutely fried my back Friday. I only used half the weight I normally do on DB rows too :biggrin:
 
SouthernLord said:
lolol

If I sit for longer than a hour my sciatica flares up and I get pain all the way to my foot. Fun times.

Your log is great btw.

I've been doing the constant tension methods and it's very humbling. I absolutely fried my back Friday. I only used half the weight I normally do on DB rows too :biggrin:
Click to expand...

Just by sitting on my ass I gained a few pounds back then :artist:.

I feel I have to decrease the weights a little more to adjust better, I'm at 189 now btw :evil:
 
03/23/09

lat pulldown

1x20 80lbs
1x15 100lbs
1x10 120lbs
1x9 140lbs

one arm hammer row

1x15 45lbs
1x10 55lbs
1x10 65lbs
1x15 15lbs

machine shrugs

2x12 180lbs
1x12 200lbs

lateral raises

1x20 10lbs each
1x15 12.5lbs
1x10 15lbs
1x7+2 20lbs
1x15 12.5lbs

one arm nautilus nitro curl

1x20 3plates
1x15 4plates
1x10 5plates
1x8 6plates
1x12 4plates

reverse grip scott curl

2x12 45lbs

normal grip

2x10 65lbs
1x6 75lbs
 
lifts looking good saibot.

screw - i had a 360 till some random dudes went in my place and took all of my games. (about 13 of them). then my buddy bear kicked milk on the harddrive when he woke up from the couch. wiped out my whole hard drive. 360 wont work now because it wont play any discs.
 
03/25/09

BENCH PRESS

1X3 135LBS
1X3 155LBS
1X3 175LBS
1X3 195LBS
1X1 215LBS
1X1 225LBS
1X0 235LBS FAILED

INCLINED FLYES

1X20 10LBS this was kinda of a stretch pump up

INCLINED PRESS

1X15 115LBS
1X10 135LBS
1X7 155LBS
1X10 125LBS

CABLE CROSSOVERS

1X15 90LBS
1X12 100LBS
1X12 110LBS
1X10 120LBS
1X9 130LBS no rest
1X12 100lbs focus reps

HAMMER SHOULDER PRESS

1X20 90LBS
1X15 110LBS
1X10 130LBS
1X7 140LBS
1X12 110LBS slow focus reps

TRIS PRESSDOWN

1X20 70LBS
1X15 80LBS
1X11 90LBS
1X10 100LBS
1X15 80LBS slow focus reps

Tris stretch

Great workout
 
03/26/09

lat pulldown

1x20 80lbs
1x15 90lbs
1x10 110lbs
1x9 140lbs
1x15 110lbs

hammer rows one arm

1x20 35lbs
1x15 45lbs
1x11 55lbs
1x10 75lbs
1x14 55lbs

machine shrugs

1x20 140lbs
1x15 190lbs
1x10 240lbs
1x8 290lbs

lateral raises

1x20 20lbs
1x15 25lbs
1x10 30lbs
1x9 40lbs
1x15 25lbs

I'm starting to get used to higher volume and reps, at first i was oofing and poofing but now I barely brake a sweat.
 
Damn bro I wish I could push myself through high reps, I know you dont like them & props to you for managing to do them, I wish I could get myself to do the same...
 
ExtraMile said:
Damn bro I wish I could push myself through high reps, I know you dont like them & props to you for managing to do them, I wish I could get myself to do the same...
Click to expand...

It's all a matter of setting your mind to it :evil:, first 3-4 workouts are a pain because you can't feel the right muscles working out. For example when trying to work pecs you feel more your tris and even forearms, while working back your bis and rear delts take over but once you get used to it you can target the desirable muscle with pinpoint accuracy, it helps if you have a good mind-muscle connection too.
 
iggy said:
how have your pumps been saibot?
Click to expand...

Great all over. It's like this stuff is what keeps me going, if it weren't for it i probably wouldn't be doing high reps :artist:

Hey bro how come you don't have a log? Still unable to workout?
 
my log is in omega's section so it's private.
have had it for a few months.

i started legs yesterday and did chest today.

ear infections really bad though.

so i figure i will start anti-bs on saturday.
 
iggy said:
my log is in omega's section so it's private.
have had it for a few months.

i started legs yesterday and did chest today.

ear infections really bad though.

so i figure i will start anti-bs on saturday.
Click to expand...

Hmmm, I see.

Them fuckers should take a beating. Don't worry no bad deed goes unpunished, they will be taken care of, God always delivers.

Cops did something about it?
 
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