BlondBomber's Training Log

[BlondBomber]

Chest/Triceps
1. wide-grip bench press
45x10
95x10
135x5
185x1
225x5
245x5
275x1 (wanted 3)
2. medium incline DB presses
70x8
85x8
3. low-incline DB flyes
40x8
45x8
4. machine bench press
16platesx8
17platesx7, 1 forced
5. cable crossovers
6platesx8
8platesx8
6. short rope pushdowns
4platesx8
6platesx8
8platesx8
7. seated overhead DB ext.
70x8
80x7
8. across body one-arm reverse cable ext.
3platesx8
5platesx8

God Damn Best Chest Workout In Memory!
Trained at local gym with a friend that wants to get back into working out. The gym at State has those fucking hexagonal plates and pussy ass rubber coated DBs. Felt much strong with real plates and hard ass DBs! Felt so good today, like what it would feel like to feel the first effects of a cycle, I imagine. More reps, more weight! Ain't on nothing buy protein and low-carbs! Check out my cutting diet journal, and you will see that I didn't eat much today, I don't really know why I feel so good. FUCK YEAH!

 

[BlondBomber]

Thighs
1. completely raw squats
45x10
95x10
135x10
185x6
225x6
275x6
275x6
2. leg press
540x6
630x6
3. leg ext.
10x8
10x8
4. DB lunges
40x8
60x8
5. hanging snatch-grip stiff-legs
135x8
225x8
275x8
6. lying leg curls
130x8
150x8
7. seated leg curls
12x8
14x8

Raw squats suck! Good leg workout. Tired, must eat.

 

[BlondBomber]

Thursday, October 28

Back/Calves

1. BB rows
45x10
95x10
135x6
205x6
225x6
All reps were good, easier to focus on rows when doing them first.
2. BB t-bar rows
90x6
160x6
3. one-arm Nautillus rows
90x8
135x8
4. close-grip reverse-grip pulldowns
10x8
12x8
5. DB shrugs
80x8
90x8
6. hypers
45x15
45x15
7. Smith-press calf raises on block
135x15
225x15
8. seated calf raises
90x15
135x15

30 min, walking 4 mph

 

[BlondBomber]

Yesterday.
Chest/Biceps
1. supine bench press:
45x10
95x10
135x5
185x1
225x5
255x5 PR
2. low-incline DB press:
80x6
90x6 PR
3. supine DB flyes
35x8
40x8
4. pec-deck
100x8
110x8
5. standing alternate DB curls
30x8
40x8
45x5, plus 1 cheat
6. EZ-bar preacher curls
75x8
95x5.5, .5 forced rep
7. cable concentration curls
3x8
4x8
Best chest workout in a long time. Getting my buddy into working out, so I think having a partner definately helps my confidence with the presses. I haven't had a workout partner since high school, and I think that my chest and shoulder workouts have definately suffered because of it.
255x5 is the best supine bench rep PR I have ever had, and the 90x6 on the low-incline were all good, deep reps. I was actually in a time crunch yesterday, which made me focus more, and I had a better workout.

 

[BlondBomber]

AM:
30 min. treadmill, 4mph

PM:
Back
1. deadlifts
45x10
135x10
225x10
315x5
put on belt
405x5
455x3+3/4
Last rep on 455 was close to a lockout, but I didn't want to try and hitch it and fuck my back up. On 1 rep shit I would, but reps take a lot more out of me.
2. reverse-grip BB rows
135x6
185x6
225x6
3. BB t-bar rows
135x8
205x6
4. one-arm Nautilus rows
90x8
145x8
5. reverse-close grip pulldowns
10x8
13x8
6. DB shrugs
90x8
100x8

I fucking wanted 455 for 5 good reps, gonna hit that shit next week! Never had this low of bodyfat with my current size and strength. Gonna use the treadmill 6 days a week for 30 minutes each morning. Trying to just eat well, the low-carb shit fucks me up too much. Can fit back into 36 size pants, so that's good.

1: 8 whites/2 yolks, 5 pieces turkey bacon
2: Panda Express rice bowl w/Mandarin chicken
3: Met-RX protein bar
4: 1 bag popcorn, 1/2 lb. ground beef, carb-free energy drink
5: 8 oz. Gatorade, 1 scp. protein powder w/water
6: 2 medium size potatoes, salmon, salad w/carb-free dressing
7: 1 can tuna mixed w/light mayo

 

[BlondBomber]

AM:
30 min. treadmill, 4 mph

1: 8whites/2yolks, 5 pieces turkey bacon
2: 8 piece spicy tuna sushi roll
3: medium a la carte chicken
4: 8 piece tuna sushi roll

 

[JohnRobHolmes]

lookin good man! dont forget to post up those leg days, i think you skip it sometimes. is your weight changing like you wanted it to?

 

[BlondBomber]

You are correct that I have ducked out a little on legs lately. And yes, my bodyfat is decreasing, and the cuts are coming. i'm gay. I'll post some pictures when I am more secure with my appearance.

AM: 30 min. treadmill, 4 mph

PM:
Delts/Triceps
1. DB military press
30x10
40x6
60x6
70x6
2. side raises
20x8
30x8
3. wide-grip upright rows
95x8
115x8
4. cable pulley pulls
4x8
6x8
5. rope pushdowns
4x15
8x8
10x8
6. seated overhead DB ext.
60x8
70x8
7. across-body one-arm cable ext.
4x8
5x8

Hitting DB military press for 70x6 felt great. Little slower workout than normal, gonna bring a stopwatch from now on. Diet and cardio are doing well, starting to see some cuts!

1: 8whites/2yolks
2: rice bowl w/chicken
3: 1 can tuna mixed w/light mayo, carb-free energy drink
4: 8 oz. Gatorade, protein shake
5: 1chicken breast, 1 potato sautteed in olive oil, salad
6: 1 can tuna
7: 1 can tuna

 

[BlondBomber]

AM: 30 min. treadmill, 4 mph

PM: thighs
1. squats
45x10
95x10
135x10
225x5 (belt)
275x5 (belt)
315x5 (belt/light wraps)
365x5 (blet/light wraps)
2. leg press
590x6
680x6
3. leg ext.
180x8
200x8
4. DB lunges
40x8
60x8
5. lying leg curls
130x8
150x8

Fucking gym closes at 6 now, previously was 8, so I had to cut my workout short. Only 2 sets for hams is not that bad, seeing as how using Westside for years overemphasized them. 365x5 on squats is my greatest rep PR. Having my training partner call when I hit parallel really helped me, I now realize that I was going too low when I was working out alone. My buddy said that I was still actually going 1/2 to 1 inch below parallel still. Also, I fit the belt snug, not super tight, same with wraps, and think that helped.
One solid week of training, cardio and nutrition feels really good. I am also going to institute a calves only day on Tuesdays to bring up that lagging bodypart. Peace!

1: 8whites/2yolks, 5 pieces turkey bacon
2: rice bowl w/chicken
3: 8 oz. Gatorade, protein shake
4: 8 oz. lean steak, 1 potato lightly sautteed in olive oil, salad
5: 1 can tuna
6: 1 can tuna

 

[JohnRobHolmes]

no offense, but what does being gay have to do with your good progress? did i miss something?