Welcome to my Log

[SaiBoT]

Welcome to my world. Its dark and scary here. You'll love it.

B-

Can't wait for friday

 

[SaiBoT]

04/15/09

ONE ARM DB PRESS

3X5 60LBS

CONCENTRATION CURL

7X12 30LBS

This was a home workout, didn't have time to hit the gym today.

 

[SaiBoT]

04/16/09

BENCH PRESS LOCKOUTS 6 INCHES FROM CHEST

1X5 135LBS
1X5 155LBS
1X5 175LBS
1X5 205LBS
1X5 225LBS
1X5 245LBS

BENCH PRESS (feet on the bench)

1X6 135LBS
1X5 155LBS Almost felt off the bench lol ( way out of balance)

INCLINED DB

1X6 55LBS each
1X5 65LBS

LAT PULLDOWN

1X8 170LBS
1X8 200LBS once I took my knees from the support the weight drove me up at the end lol
1X10 120LBS behind the back

ONE ARM MACHINE ROWS

1X8 160LBS each
1X10 180LBS each, pulling this much weight on the machine with one hand, but I seriously doubt that I can row a 120lbs dumbell, still lats are growing so I can't complain!

 

[jdynasty]

how wide are you going on your grip for the lat pulldowns, today is back day for me, yeah!

and you'd be surprise, you probably could row the db, do you have one to try, my gym only has db's up to 120

 

[SaiBoT]

how wide are you going on your grip for the lat pulldowns, today is back day for me, yeah!

and you'd be surprise, you probably could row the db, do you have one to try, my gym only has db's up to 120

Usually on pulldowns I go with the forearm perpendicular with the upper arm tops or narrower if I go any wider I have to really decrease weight because shoulders start popping. Back day are one of my favourite. Yeah my regular gym as 125lbs dumbells, on weekends I go to one where it has 145s, those are sick

 

[SaiBoT]

Fuck me, I had the sickest weekend ever!!! The party was so hardcore, limo, booze, yeyo, got fully wasted!

Now back on track.

04/20/09

BB INCLINED

1X12 115LBS
1X10 125LBS
1X9 145LBS
1X8 125LBS
1X8 115LBS

SEATED CABLE DECLINED FLYES

4X12 110LBS
1X12 100LBS
dropset to 50lbs

SHOULDER PRESS

1X12 90LBS
1X8 160LBS
1X8 140LBS
1X8 120LBS
1X8 100LBS

ROPE BENT TRIS EXTENSIONS

1X12 80LBS
1X12 100LBS
3X12 120LBS

 

[SaiBoT]

04/21/09

LAT PULLDOWN

1X15 100LBS
1X12 120LBS
1X10 140LBS
1X10 160LBS
1X10 180LBS

ONE ARM DB ROWS

1X10 90LBS each
1X10 100LBS
1X10 110LBS

Was going for the 120LBS dumbell but, my right wrist started acting up so played it safe, still next time it's on! After this I decided to do some remedial bis work

EZ BAR SCOTT 30LBS BAR

2X10 70LBS
2X5+4+3 rest pause 70LBS

NAUTILUS CURL

4X12 50LBS

Stretch between sets of bis to increase blood flow and losen up the fascia.

 

[SaiBoT]

04/22/09

Shitty workout today

DEADS

1X5 135LBS
1X5 195LBS
1X3 255LBS
1X3 325LBS
1X1 395LBS
1X1 445LBS FAILED COMPLETELY Someone turned the floor magnets on LOL.
1x8 255LBS
My ribs started acting up again, so I'm deloading and restarting in two weeks again.

After this I did abs

SIDE BENDS

3X15 45LB plate

AB-MACHINE

2X12 can't remember weight

CRUNCHES

1X30

SIDE CRUNCHES

1X30 per side

PLANK

1X ONE MINUTE

SIDE PLANK

1XMIN per side

 

[SaiBoT]

04/23/09

ATG SQUATS

1x5 empty bar
1x5 105lbs
1x5 175lbs
1x5 245lbs

BENCH PRESS

1x5 135lbs
1x5 155lbs
1x5 175lbs
1x3 195lbs
1xfail 225lbs
1x8 175lbs

INCLINED BB

1x8 115lbs
1x8 135lbs
1x6 155lbs

Shoulder machine press

1x12 90lbs
1x12 160lbs
1x10 140lbs
1x10 120lbs
1x12 100lbs

 

[SaiBoT]

Today

LAT PULLDOWN

1x20 120lbs
1x15 140lbs
1x10 150lbs
1x7+2 170lbs
1x12 130lbs

ONE ARM MACHINE ROW

1x20 90lbs
1x15 115lbs
1x10 160lbs
1x10 185lbs each arm, I really had to use straps here fried my hands and forearms already
1x12 135lbs

Rippetoe shrugs

1x5 135lbs
1x5 225lbs
1x5 315lbs straps
1x7 315lbs straps

Scott machine curl

1x20 2plates
1x15 3 plates
1x10 4 plates
1x10 5plates
1x12 3 1/2 plates.

BB CURL

3x10 55lbs