Sam

Wheres your leg session?? Mondays?

I do mine on a Monday - fresher at the start of the week

XiL3

Yea I only changed those 3 days, Monday is arms/calves and Tuesday is Legs.

XiL3

Chest/Triceps

Flat Barbell Bench


135x8
165x5
185x5 +1 forced, it was so close to going up again though, I think I might have literally been .1lbs of force off!
185x3 + 1 forced, same thing here
135x10 chest to middle partials


Incline Dumbbell Press Weight Per Dumbbell

60x8
70x6
45x10
45x10


Hammer Strength Incline Press Weight of Total Plates combined


140x5
140x8

I used to have an older kind at my school, this one is way harder, the positioning, the range of motion and I think the bars are heavier without plates.

Hammer Strength Decline Press

180x6
180x7
140x10

Incline Cable Flyes Weight Per Side

25x4
20x6

These are some tough cables!

Dumbbell Incline Flyes

45x3


DB Overhead Extension

60x8
60x8
70x8

Cable Rope Pushdown

42.5x10
42.5x10
42.5x10

Again, these are tough cables, it feels like around the same as 120-130 at my old gym.

Michael

Great numbers mate! Sorry for not visitting your journal earlier

XiL3

Thanks man, they're not anything special though and they're definately below where I was at 25lbs+ ago.

No need to apoligize man.

getfit74

Solid routine man keep it up.

XiL3

Thanks getfit

wala

Xil3, what's up dude.. looking good in here man!

Nice leg session the other day and good chest/tri yesterday.. I'm doing tris myself tonight (with bis - arm day!!)

Keep it up man

XiL3

Thanks wala.

Pullups

BW -20 x6
BWx4
BWx4

Nautilis Lat Pull

180x6 (alternating)
180x6
230x5

This wasn't a typical lat pulldown, the part you hold onto could spin into different grips, and it was kind of in the same position as a high row would be, I could really feel it in my lats, nice machine.

Dumbbell Rows

80x6
100x4
110x4 (only got 2 on left side though WTF)

Barbell Shrugs

225x8
275x8
315x6
225x15


Dumbbell Shrugs Weight Per Dumbbell

90x8
100x8
80x8
70x8

Hyperextension

BWx8
BW+45x8
BW+80x8
BW+45x10

Concentration Curl

30x8
30x8

Close-Grip Barbell Curl

50x12
60x8

Wide-Grip Barbell Curl

50x8
50x10

Cable Overhead Curl Weight Per Side

15x8
20x6

Bicep Curl Machine

95x7
80x7

getfit74

Great workout, nice shrugs toress:

XiL3

Thanks getfit! Shrugs used to be disproportionally powerful on me, and traps were disproportionally large, I neglected them towards the end of last year on my bulk and just hit them through deadlifts and stuff, and they improved a little bit and became proportional.

Seated DB Overhead Press

50x8
60x8
50x12
50x12
50x11

Hammer Strength Shoulder Press Weight of Plates combined


90x8
140x8
180x3
140x6


Lateral Raises

20x8
25x8
30x5
25x6 -> 20x6 -> 15x6 -> 15x6 -> 15x5

Dropset, then Rest-Pause at 15.

Cable Laterals

10x8
10x8
10x8
15x6

Damn tough cables...

Skipped grip because my forearms got sore from yesterday, I need to make some adjustments to my routine.

Sam

Tough lat raises, r/p are killer!

XiL3

haha yea they are sam, thanks.

Triceps/Calves Biceps were dead today

Close-Grip Bench Press

95x8
135x8
155x8
185x3
135x12

Wasn't quite as close-gripped as last week, but the bar at the gym's smooth surface is smaller than I'm used to, so I thought I should go a little wider, still felt it heavy in the triceps, and a little bit in the chest. Last week was very unbalanced because it was too close of a grip.

JM Press

95x5 (hovered over face)
95x8

Dips

BWx6
BWx7

Skullcrushers Behind Head

60x8
70x8
80x8

Seated Calf-Raise

45x12
90x8
90x8

Horizontal Calf Push Machine

250x8
290x8
330x8
370x6

wala

Nice workout dude.

Skull crushers behind head, same as the way I do em, gives a great stretch with a fuller ROM.

Cool CGBPin too man