J Mac

I've been working out harder than I ever have before (big ups to Strawser9) and to help keep the streak going I want to start this journal action.

FYI: I usually never workout by myself - it's either my girlfriend or my other girlfriend Strawser.


Workout Time 4:30pm - Arms (biceps & triceps w/girlfriend)
I usually never train bi's and tri's on the same day but I've felt I've been slacking on my tri's a bit and I needed a change of pace.

Close-Grip Bench
w/up - 135lbs x15
185lbs x12
195lbs x9
205lbs x8(with a spot)
205lbs x6(with a spot)

Dips
no wt. x20
45lbs x15
90lbs x8
90lbs x5 dropset to no wt. x 10

Wide-Grip Pressdowns
10 plates x8 dropset to 7 plates x6
9 plates x6 dropset to 6 plates x6
8 plates x6 dropset to 5 plates x6

One Arm Kickbacks
30lbs x12
30lbs x10
35lbs x10

Standing Camber Bar curls
(I need to see a massage therapist because my brachialis hurts ALOT when I do curls which causes me to go down in weight )
w/up - 60lbs x15
80lbs x12
90lbs x10
90lbs x8
70lbs x10 (it hurt)

Seated hammer curls
40lbs x10
45lbs x10
45lbs x10

Cable Curls (like a double bicep pose)
60lbs x10
50lbs x8
40lbs x8 (ugh)

finished up around a quarter to six.
Legs at 7pm Friday!

1quick1

subbed

J Mac

Allllright, haven't been around a computer enough to get to posting but I have been working out.

Saturday, March 21st
Legs and Calves

Back Squats
warm-up set - 135lbs x15
185lbs x12
225lbs x10
225lbs x8
315lbs x3 (on the fourth I went down but not up again)

Next exercise I don't have a name for. I grab a 100lb plate, throw it above my head and with my elbows touching my ears I rest the plate on my upper back. It's great because it forces my back straight and puts all the weight on my heels. I kept my feet about ten inches apart and performed a deep squat.
100lbs x10 for 3 sets

Stiff Legged Dead lifts
145lbs x12
195lbs x9
215lbs x8

Seated hamstring curls
110lbs x10 for 3 sets

Monday, March 23rd
Shoulders

I started with an isolation superset to pre-exhaust my shoulders. I haven't done such a technique in a long time and I wanted to give it a go and see how it would make DB presses feel.
Superset Seated side raises with seated alternating front raises
25lbs x12/12 for 3 sets

Seated DB press
60lbs x12
75lbs x8
75lbs x6
65lbs x8

One arm cable side raises (no handle)
30lbs x10
35lbs x10
40lbs x10

Leaning one arm DB side raises (I lean away from the weight and keep my opposite arm stiff and lean against a smith machine bar which sits level to my hips - if that makes sense)
30lbs x10 for 3 sets

Standing front raises
35lbs x10 for 3 sets

Smith machine military press
135lbs x18
135lbs x15
135lbs x11
95lbs x14
95lbs x12
95lbs x9

Give me your thoughts!

Tuesday is back and biceps