demondeacon

Cable Shoulder Press:

3 sets of 10

5 chinnups between each set

Lateral raises:

3 sets of 10 w/ 20's

5 pull ups between each set

Lat Pulldown Machine:

10 x 140
10 x 150
10 x 160

5 chinnups between each set

Seated Row Machine:

3 sets of 10 with increasing weight

Barbell Lunges:

10 steps (5 each side) x 95lbs
'' x 105lbs
'' x 115lbs

Cable Curls:

2 sets of 10 w/ increasing weight.

My biceps were killing me so I only did 2.

demondeacon

Some more upper yesterday.

Snatches with 30lb kettlebells

50 with each arm in 3 minutes (total)

Barbell bench:

5 x 135
5 x 185
5 x 205
5 x 225
2.5 x 245

Now for a little circuit training. I did 8 Upright rows, 8 curls, 8 overhead pullovers:

For rows and curls I used EZ curl bar with 25's on each side and the pullovers with 2 25's stacked together.

I took no breaks between sets or exercises, so I was pretty beat by the end.

demondeacon

I forgot that after my set of 2.5 reps x 245lbs on bench yesterday, i did a set of 25 reps x 135lbs (to failure). I was pretty dead after!

demondeacon

Haven't put in the last several workouts, but I'll try to get back in the habit of putting them in.

Yesterday, I did Squats

10 x 135
10 x 155
10 x 185
10 x 205

I felt like I could have done like 2 more. This is the most I've done with squats.

I'm going to the gym tomorrow so I'll be sure to record my workout here.

demondeacon

Worked on chest today with some abs and calves

Bench Press:

5 x 205
5 x 225
5 x 235
3.5 x 245

Cable Flys:

8 x 90
8 x 100
7 x 110

Dips:

One set of 25 BW dips

Bicycles (abs):

one set of 70

I did these fast. When i do really slow, controlled bicycles, I do less, but since I was going fast, I did quite a few

Weighted seated crunch machine:

15 x 90
10 x 110
10 x 120
5 x 130

Captain's Chair (leg raises):

One set of 25

Calf machine:

10 x 140 toes in
10 x 140 toes out
10 x 140 toes straight forward



..and so went my day.



My big goal right now is to increase the strength of my chest. I want bigger pectoral muscles so that I look good with my shirt off

demondeacon

Havent posted in a while, but I have been working out.

Incline BB Press:

7 x 145
7 x 185
6 x 205

Supersetted those with dumbell rows:

5 each arm x 80
3 sets

RDL's:

135 x 7
145 x 7
155 x 7
185 x 7

Close grip bench:

4 x 145
4 x 165
4 x 175
4 x 185
4 x 195

Incline situps with 45lb plate supersetted w hyperxtensions:

15 weighted situps
10 BW hypers

2 sets

BW dips superset w/ straight-leg leg raises:

12 dips
15 leg raises

3 sets

leg raises are captain's chair style

demondeacon

I weighed 182 at the beginning of this semester in school after eating healthy, not drinking much, and running several days a week all last semester. Sure enough, I gave up the running, eating healthy, and have drank like a fish all semester and I weighed at the gym the other day...197 lbs. Now I have gotten stronger this semester and began lifting legs for the first time but still...I gotta drop this extra weight off during the summer. I don't drink at all over the summer and my light work schedule allows me to run some too. Should be interesting.

demondeacon

Just wanted to quickly mention that I got a PR today for bench press: 5 x 245. Not sure if I could have done another rep, but I'm pretty happy with this.

demondeacon

Very quick lift at home today. Just did chest, tri's and some abs.

Set another new PR for bench.

BB Bench:

5 x 185
5 x 205
5 x 215
5 x 235
5 x 250


Overhead pullovers:

3 x 10 with 50lb (2 25lb weights)

Situps/crunches/bicycles

Did a bunch of crunches in various ways (legs straight up, raised, on the ground, on my side, etc.).

Michael

250 for 5 at 185lbs?! Damn impressive!
How old are you btw?

demondeacon

Through a combination of poor dietary habits and letting up on my cardio routine, I am now 195, but I will be back to 185 by Summer's end.

demondeacon

And 22 years old. Just finished college and about to start law school.

demondeacon

Yesterday, did back, shoulders, and biceps.

I did a T-bar row thing where i put one end of my olympic bar in the corner and put 2 45's and a 25 on the other end. I guess that was the original t-bar before the machine was invented.

T-bar row:
2 sets of 10 with 115 (not including bar)

Barbell row:
3 sets of 10 with 135lbs

Lateral shoulder raises:
3 sets of 10 for with 20's

supersetted those with
EZ bar curls:
10 x approx 35-38 per side
9 x same weight
8 x same weight

demondeacon

More chest, tris, and abs today.

BB Bench:
5 x 190
5 x 210
5 x 220
5 x 240
4.5 x 255

As you can see, I tried to go up 5lb on each level of this exercise and almost got it. Also, I took 1.5 to 2 mins between sets since I was going pretty hard.

Wide grip bench:
3 sets of 10 with 185.

I had a very wide grip on these and I really felt it in the chest even though it was lighter than I do for regular bench. My normal bench grip is pretty far in, so it concentrates a lot on triceps.

Abs:
30 crunches
30 bicycles
20 captain's chairs/leg raises

for the captain's chairs, i had my legs straight out, not bent at the knee.