bigDman

nice workout Curl Master

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Curl Master

Thanks bigDman. It was nice to finally introduce some new exercises into my program.

Curl Master

Chest/Biceps

Bench Press with Barbell

227lbs 10,8,9

E-Z Curl

135lbs 7,7
125lbs 9

Incline Dumbell Bench Press

75lbs 8,8,8

Barbell Curl

122lbs 6,6,6

Weighted Chest Dips

55lbs 8,8,8

Preacher Curl with dumbell

35lbs 8,8

Wrist Curl

15lbs 7

Workout really sucked I had no strength

Curl Master

Triceps/shoulders

Weighted Triceps Dip

88lbs 8
82 1/2 lbs 8
77lbs 9
72 1/2lbs 9
66lbs 10
61 1/2lbs 10
55lbs 9
50lbs 9
45lbs 10
BW 18

Corner Presses

66lbs 12,11,10

Behind the Neck Press

111lbs 6,7,7

Barbell Shrug

226lbs 8,9

Did not have much strength again today so I went with more reps on my sets.

Curl Master

Pendlay Row

155lbs 8,8,8

Leg Curl

50lbs 10,9,9

Sumo Deadlift

175lbs 8
199lbs 7
242lbs 4
250lbs 3
265lbs 1

Barbell Lunge

111lbs 8,7

Anti-tibialis Raise

90lbs 13,11,10

Wide Grip Pullup

BW 6,5

I was really happy how well my sumo deads went today. I have not down them in over 6 months or more and I surprised how strong I was for not doing them for so long. I finally got my form down on them the way it is comfortable on my back which is nice.

Curl Master

SLDL

188lbs 8
194lbs 8
199lbs 8

Front Squats

111lbs 6
122lbs 6
133lbs 6

Lumberjack Squats

77lbs 7,6,6

Calf Raise Elevated using plates with a dip bar

77lbs to max going as slow as possible and holding at top
77lbs to max
88lbs to max

Anti-tibialis Raise Elevated

88lbs 11,10,11

Leg Curl

40lbs 11,10,10

Curl Master

Chest/Biceps

Flat Bench Press

232lbs 9,8,7

E-Z Curl

145lbs 6
150lbs 3
130lbs 8

Incline Dumbell Bench Press

85lbs 8,9,9

Barbell Curl

122lbs 7,6,6

Weighted Chest Dip

55lbs 8,8,8

Preacher Curl with dumbell

35lbs 10,9,8

Curl Master

Weighted Triceps Dip

93lbs 8
88lbs 8
82 1/2 8

Close Grip Bench Press on floor

144lbs 10,10,10

Corner Presses

71lbs 8,8,8

Reverse Grip Bench Press

133lbs 8
144lbs 8,8

Behind the Neck Press

111lbs 9,7,7

Lying Tricep Extension

95lbs 8,8,8

Tried a couple of new exercises today which was nice I needed some more varitey in my program.

Curl Master

Sumo Deadlift

210lbs 8
222lbs 8
242lbs 5
254lbs 4
275lbs 3
286lbs 2

Barbell Shrug supinated grip

175lbs 15
185lbs 14
195lbs 12
215lbs 11
225lbs 9


I made really good progress in weight and reps this week in deads but when I went to do my pendlay rows I felt a sharp pain in my tricep just above my elbow that would not allow me to perform the exercise. I had to stop right in the middle of my workout which really sucked. I never stop in the middle of a workout. Hopefully it will be heal on my two off days.

Curl Master

SLDL

199lbs 8
205lbs 8,8

Front Squats

133lbs 6
138lbs 6
144lbs 6

Lumberjack Squats

82lbs 6,6,6

Standing Calf Raise using a dip bar to hold plates

110lbs max really on positive and negative and holding at top
110lbs max really on positive and negative and holding at top
100lbs max really on positive and negative and holding at top

Leg Curl

40lbs 13,12,11

Anti-tibalis Raise Elevated

110lbs 15,13,12

Wrist flexability is starting to improve on front squats. It was a pretty good leg workout improved on weight on most all of my sets.

Curl Master

Incline Bench Press 2 notch out of 3 for height

226lbs 6
237lbs 5
248lbs 3

Barbell Curl

135lbs 6,6,5

Flat Dumbell Bench Press

85lbs 13,12,12

E-Z Curl

135lbs 6
130lbs 7,7

Weighted Chest Dip

50lbs 8,8,7

Preacher Curl with Dumbell

37 1/2lbs 7,7

Unilateral dumbell Curl

37 1/2lbs 15

Curl Master

Triceps/Shoulders

Weighted Triceps Dip

100lbs 8
110lbs 7
120lbs 6

Close Grip Bench Press on the floor

144lbs 10
149lbs 10
160lbs 8
170lbs 8
199lbs 6

Corner Press

71lbs 8,7

Lying Tricep Extention

95lbs 6,6,6

Dumbell Press Seated with no back support

50lbs 6,6,6

Upright Row with barbell

89lbs 12,11

I had a really good workout today changed up somethings and I had really good upper body pump at the end of my workout.

Curl Master

Sumo Deadlift

226lbs 8
242lbs 7
275lbs 4
286lbs 2
300lbs 0

Bent-Over-Row

150lbs 8,8,8

Pronated Grip Pullup

BW 7,7,7

Supinated Grip Pullup

BW 6,6,6

Neutral Grip Pullup

BW 6,6

Wide Grip Pullup

BW 4

bigDman

try working up to 300 like this

95x10 135x5 185x5 225x3 255x1 275x1 300x1

I think youd get it that way

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COME CHECK OUT MY JOURNAL

Curl Master

I think I will give it a try. Thanks for the suggestion

Curl Master

Chest/Biceps

Incline Bench Press

232lbs 6
242lbs 5
265lbs 1

Barbell Curl

135lbs 6
127lbs 7
122lbs 8

Flat Dumbell Bench Press

90lbs 12,11,10

E-Z Curl

130lbs 7
125lbs 8
120lbs 9

Weighted Chest Dip

50lbs 6
55lbs 6,6,

Alternating Dumbell Curl

50lbs 8,8

Pushups until failure

1 set

Curl Master

SLDL

205lbs 8
226lbs 6
242lbs 5

Front Squat

144lbs 6
155lbs 5
170lbs 3
185lbs 1

Lumberjack Squat

88lbs 6,6

Leg Curl

55lbs 10,10,9

Calf Raise using dip bar with plates

110lbs max
110lbs max
110lbs max

Anti-tibalis Raise Elevated

110lbs 15,13,10