Blood Is Thicker Than Water Journal - Page 4

Curl Master · 04-23-2007, 03:01 PM

Quote:

Originally Posted by Papi93

4/21/07
Legs

Sumo Deadlifts
3 sets 6 reps 265lbs.

Leg Presses
3 sets 5 reps 540lbs.

Single-Leg Deadlifts
3 sets 8 reps 10lbs.

Lying Leg Curls
3 sets 5 reps 160lbs.

Life Fitness Hip Abduction
1 set 8 reps 205lbs.
1 set 7 reps 215lbs.
1 set 6 reps 225lbs.

Seated Calf Raises
3 sets 6 reps 140lbs.

Leg Press Toe Presses
3 sets 6 reps 220lbs.

Nice workout. Everything went according to plan (more work performed). Taking Romanian deads out and placing them on Wednesday really helped with lower back fatigue. Week number six complete.

I am glad switching those two exercises helped with your back fatigue and were a good fit for the workout days they were switched too.

Papi93 · 04-24-2007, 04:20 PM

4/24/07
Chest/Triceps/Forearm Extensors/Abs (flexors)

Decline Press
3 sets 4 reps 240lbs.

Bench Press
3 sets 5 reps 205lbs.

Incline Dumbbell Press
3 sets 6 reps 90lbs.

Weighted Triceps Dips
3 sets 6 reps 90lbs.

Seated Overhead EZ Bar Triceps Extensions
3 sets 5 reps bar+80lbs.

Dumbbell Wrist Extensions
3 sets 8 reps 20lbs.

MTS Abdominal Crunch
3 sets 6 reps 90lbs.

Couldn't get on the decline or bench press until later. Incline presses were first and that is where the improvement came in. 90's went up very easy and I will be using the 95's next week. Dips went smoothly and I will be using the 95lb. dumbbell next session. Overhead extensions felt heavy but I managed to get at least 5 reps per set. Gym was very crowded and humid. Not a comfortable training atmosphere yesterday.

Papi93 · 04-25-2007, 03:51 PM

4/24/07
Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 5 reps 170lbs.

Yates Rows
3 sets 6 reps 215lbs.

3 Point Dumbbell Rows - Prone Hand Position
3 sets 6 reps 100lbs.

EZ Bar Biceps Curls
3 sets 6 reps 80lbs.+bar

Life Fitness Preacher Curls
3 sets 6 reps 150lbs.

Dumbbell Wrist Curls
3 sets 5 reps 50lbs.

Life Fitness Torso Rotation
3 sets 6 reps 175lbs.

Very good workout. More work was performed throughout the whole session. Yates Rows felt much lighter than last week. I think I will stick with db rows and try to increase reps before switching to a new exercise. Bicep work was very strong and surprised me a little. Just a good day overall.

Curl Master · 04-26-2007, 03:38 AM

Quote:

Originally Posted by Papi93

4/24/07
Chest/Triceps/Forearm Extensors/Abs (flexors)

Decline Press
3 sets 4 reps 240lbs.

Bench Press
3 sets 5 reps 205lbs.

Incline Dumbbell Press
3 sets 6 reps 90lbs.

Weighted Triceps Dips
3 sets 6 reps 90lbs.

Seated Overhead EZ Bar Triceps Extensions
3 sets 5 reps bar+80lbs.

Dumbbell Wrist Extensions
3 sets 8 reps 20lbs.

MTS Abdominal Crunch
3 sets 6 reps 90lbs.

Couldn't get on the decline or bench press until later. Incline presses were first and that is where the improvement came in. 90's went up very easy and I will be using the 95's next week. Dips went smoothly and I will be using the 95lb. dumbbell next session. Overhead extensions felt heavy but I managed to get at least 5 reps per set. Gym was very crowded and humid. Not a comfortable training atmosphere yesterday.

Stong incline pressing. I new it would not be long before you got up to near a hundred again on dips. You were always strong in that exercise.

Curl Master · 04-26-2007, 02:41 PM

4/24/07

Back/Calfs

Wide Grip Pullup

15lbs 7,6,6

Close G. Pullup used the bottom half of the motion only

25lbs. 7
30lbs 6
35lbs 6
40lbs 5

Behind the neck pullup

10lbs 5,5,4

Pronated Grip Pullup

10lbs 6,6,5

Unilateral Elevated Calf Raise

90lbs 9,8,6

Anti-tibialis Raise Elevated

90lbs 13,12,10

I decided to make a switch to close grip pullup and try the bottom half of the range of motion to add some varitey and test how effective it was. I was happy with the results. I increased in lbs in most all of my sets and am happy how well my calf exercises are jumping in weight.

Papi93 · 04-26-2007, 04:30 PM

4/26/07
Legs

Hack Squats
3 sets 6 reps 260lbs.

Romanian Deadlifts
3 sets 5 reps 220lbs.

Life Fitness Seated Leg Press
3 sets 6 reps 290lbs.

Life Fitness Leg Extension
3 sets 6 reps 205lbs.

Life Fitness Hip Adduction
3 sets 6 reps 250lbs.

Smith Machine Standing Calf Raises
3 sets 6 reps 180lbs.

Life Fitness Toe Presses
3 sets 6 reps 235lbs.

More work performed throughout the whole workout in comparison to last week. I forgot my straps so I probably could have gotten six reps on Romanians but grip played a factor. Met someone from work at the gym yesterday. Finished my workout and then went and talked with her while she was doing cardio. Gotta git' dat workout finished before socializing.

Curl Master · 04-26-2007, 04:37 PM

4/25/07

Quads/shoulders

Barbell Squats

225lbs 6
230lbs 5
235lbs 4
240lbs 3
245lbs 1

Barbell Lunge

150lbs 6,6,6

Barbell Shrug

315lbs 11,10,9

Barbell Military Press

135lbs 7,7,6

Barbell Behind The Neck Press

135lbs 6,6,5

Curl Master · 04-27-2007, 01:11 AM

4/26/07

Back/biceps

One-Arm T-bar rows

95lbs 8,8,8

Pendlay Rows

155lbs 7,7,7

Dumbell Rows

100lbs 12,10,10

Barbell Curl

130lbs 6
135lbs 4
130lbs 5

E-Z Curl

100lbs 7 without bar added into weight on all sets
105lbs 6
110lbs 5
115lbs 5 PR
120lbs 4 PR
125lbs 3 PR

Awesome workout I found a new way of bringing focus and agressiveness out before a set and it really helped to increase the weights. I was doing 140lbs E-Z curl with the weight of the bar added for the first time.

Papi93 · 04-27-2007, 04:01 PM

4/26/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Seated Dumbbell Shoulder Presses
2 sets 6 reps 80lbs.
1 set 5 reps 80lbs.

Seated Barbell Shoulder Presses
3 sets 6 reps 135lbs.

Life Fitness Lateral Raises
3 sets 6 reps 90lbs.

Alternated-Grip Shrugs
3 sets 5 reps 240lbs.

Decline Close-Grip Bench Presses
3 sets 5 reps 210lbs.

Seated Overhead Dumbbell Triceps Extensions
3 sets 6 reps 100lbs.

Barbell Wrist Extensions
3 sets 5 reps 50lbs.

Very good workout. The only set that I maintained on was my last set db shoulder presses. I really enjoyed the overhead db extensions. It is much easier to keep my elbows in on this when compared to an EZ bar. One of my favorite triceps exercises. It's a bitch to get into position, though. Left shoulder was a bothering me a little yesterday. Might need to add in some external rotator cuff work soon.

Papi93 · 04-30-2007, 03:38 PM

4/27/07
Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexion)

Weighted Hammer Chins
3 sets 6 reps 35lbs.

Lat Pulldowns
3 sets 6 reps 185lbs.

Behind-the-Neck Pullups
3 sets 6 reps bodyweight-only

Alternating Hammer Curls
2 sets 7 reps 50lbs.
1 set 6 reps 50lbs.

Hammer Strength Preacher Curls
3 sets 6 reps 100lbs.

Barbell Wrist Curls
3 sets 7 reps 100lbs.

Life Fitness Abdominal Crunch
3 sest 7 reps 175lbs.

Good workout. Only maintained on my last set of hammer curls. Nice pump in the lats after pulldowns and behind-the-neck pullups. Honestly, I don't feel much in my lats after doing hammer chins. Everyone loves them on this site so I figured I would make them my first exercise.

Papi93 · 04-30-2007, 03:39 PM

4/28/07
Legs

Sumo Deadlifts
3 sets 5 reps 275lbs.

Leg Press
3 sets 6 reps 540lbs.

Single-Leg Deadlifts
3 sets 6 reps 20lbs.

Lying Leg Curls
3 sets 6 reps 160lbs.

Life Fitness Hip Abduction
3 sets 6 reps 225lbs.

Seated Calf Raises
3 sets 5 reps 145lbs.

Leg Press Toe Presses
3 sets 5 reps 230lbs.

More work performed than last workout. No maintenance work done. Week 7 complete.

Curl Master · 04-30-2007, 08:46 PM

4/27/07

Hamstring/Triceps

SLDL

225lbs 6,6,6

Leg Curl not a machine an attachment on the bench press bench

65lbs 6,6
55lbs 10,9
45lbs 10,10

Weighted Triceps Dip

90lbs 7
100lbs 6
110lbs 5
120lbs 4

Close Grip Bench Press

225lbs 6,5,4

French Press with E-Z curl bar

80lbs 10,8

Al Swearengen · 04-30-2007, 11:33 PM

Quote:

Originally Posted by Curl Master

4/27/07

Hamstring/Triceps

SLDL

225lbs 6,6,6

Leg Curl not a machine an attachment on the bench press bench

65lbs 6,6
55lbs 10,9
45lbs 10,10

Weighted Triceps Dip

90lbs 7
100lbs 6
110lbs 5
120lbs 4

Close Grip Bench Press

225lbs 6,5,4

French Press with E-Z curl bar

80lbs 10,8

Hey, haven't I sean you somewhere?

Nice workouts gents. Life Fitness makes some real nice equipment, I have an elliptical made by them (x5i) and it rocks.

Curl Master · 05-01-2007, 02:20 AM

Quote:

Originally Posted by Al Swearengen

Hey, haven't I sean you somewhere?

Nice workouts gents. Life Fitness makes some real nice equipment, I have an elliptical made by them (x5i) and it rocks.

Hey Al thanks. The only cardio machine I would use is an elliptical. Low impact on the knees and you get an upper body workout at the same time.

Al Swearengen · 05-01-2007, 02:28 AM

Quote:

Originally Posted by Curl Master

Hey Al thanks. The only cardio machine I would use is an elliptical. Low impact on the knees and you get an upper body workout at the same time.

Yeah that's why I chose one myself, easy on the knees ftw.

Curl Master · 05-01-2007, 03:29 PM

4/30/07

Chest/Calfs/Abs

Incline Barbell Bench Press

230lbs 6 PR
240lbs 4 PR
255lbs 1 PR
260lbs 1 PR
265lbs 1 PR

DB Flat Bench Press

100lbs 6,6,6

Weighted Chest Dips

80lbs 6,5,5

Unilateral Elevated Calf Raise

100lbs 9,9,8

Anti-tibialis Raise elevated

100lbs 10,9,8

Russian Twist 8
Situp 19
Lying straight leg raise 7

Papi93 · 05-01-2007, 03:46 PM

4/30/07
Chest/Triceps/Forearm Extensors/Abs (flexors)

Incline Dumbbell Press
3

04-26-2007, 02:41 PM	#95
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 4/24/07 Back/Calfs Wide Grip Pullup 15lbs 7,6,6 Close G. Pullup used the bottom half of the motion only 25lbs. 7 30lbs 6 35lbs 6 40lbs 5 Behind the neck pullup 10lbs 5,5,4 Pronated Grip Pullup 10lbs 6,6,5 Unilateral Elevated Calf Raise 90lbs 9,8,6 Anti-tibialis Raise Elevated 90lbs 13,12,10 I decided to make a switch to close grip pullup and try the bottom half of the range of motion to add some varitey and test how effective it was. I was happy with the results. I increased in lbs in most all of my sets and am happy how well my calf exercises are jumping in weight.

04-26-2007, 04:37 PM	#97
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 4/25/07 Quads/shoulders Barbell Squats 225lbs 6 230lbs 5 235lbs 4 240lbs 3 245lbs 1 Barbell Lunge 150lbs 6,6,6 Barbell Shrug 315lbs 11,10,9 Barbell Military Press 135lbs 7,7,6 Barbell Behind The Neck Press 135lbs 6,6,5

04-27-2007, 01:11 AM	#98
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 4/26/07 Back/biceps One-Arm T-bar rows 95lbs 8,8,8 Pendlay Rows 155lbs 7,7,7 Dumbell Rows 100lbs 12,10,10 Barbell Curl 130lbs 6 135lbs 4 130lbs 5 E-Z Curl 100lbs 7 without bar added into weight on all sets 105lbs 6 110lbs 5 115lbs 5 PR 120lbs 4 PR 125lbs 3 PR Awesome workout I found a new way of bringing focus and agressiveness out before a set and it really helped to increase the weights. I was doing 140lbs E-Z curl with the weight of the bar added for the first time.

04-30-2007, 08:46 PM	#102
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 4/27/07 Hamstring/Triceps SLDL 225lbs 6,6,6 Leg Curl not a machine an attachment on the bench press bench 65lbs 6,6 55lbs 10,9 45lbs 10,10 Weighted Triceps Dip 90lbs 7 100lbs 6 110lbs 5 120lbs 4 Close Grip Bench Press 225lbs 6,5,4 French Press with E-Z curl bar 80lbs 10,8

05-01-2007, 03:29 PM	#106
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 4/30/07 Chest/Calfs/Abs Incline Barbell Bench Press 230lbs 6 PR 240lbs 4 PR 255lbs 1 PR 260lbs 1 PR 265lbs 1 PR DB Flat Bench Press 100lbs 6,6,6 Weighted Chest Dips 80lbs 6,5,5 Unilateral Elevated Calf Raise 100lbs 9,9,8 Anti-tibialis Raise elevated 100lbs 10,9,8 Russian Twist 8 Situp 19 Lying straight leg raise 7

04-24-2007, 04:20 PM	#92
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/24/07 Chest/Triceps/Forearm Extensors/Abs (flexors) Decline Press 3 sets 4 reps 240lbs. Bench Press 3 sets 5 reps 205lbs. Incline Dumbbell Press 3 sets 6 reps 90lbs. Weighted Triceps Dips 3 sets 6 reps 90lbs. Seated Overhead EZ Bar Triceps Extensions 3 sets 5 reps bar+80lbs. Dumbbell Wrist Extensions 3 sets 8 reps 20lbs. MTS Abdominal Crunch 3 sets 6 reps 90lbs. Couldn't get on the decline or bench press until later. Incline presses were first and that is where the improvement came in. 90's went up very easy and I will be using the 95's next week. Dips went smoothly and I will be using the 95lb. dumbbell next session. Overhead extensions felt heavy but I managed to get at least 5 reps per set. Gym was very crowded and humid. Not a comfortable training atmosphere yesterday.

04-25-2007, 03:51 PM	#93
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/24/07 Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation) T-Bar Rows 3 sets 5 reps 170lbs. Yates Rows 3 sets 6 reps 215lbs. 3 Point Dumbbell Rows - Prone Hand Position 3 sets 6 reps 100lbs. EZ Bar Biceps Curls 3 sets 6 reps 80lbs.+bar Life Fitness Preacher Curls 3 sets 6 reps 150lbs. Dumbbell Wrist Curls 3 sets 5 reps 50lbs. Life Fitness Torso Rotation 3 sets 6 reps 175lbs. Very good workout. More work was performed throughout the whole session. Yates Rows felt much lighter than last week. I think I will stick with db rows and try to increase reps before switching to a new exercise. Bicep work was very strong and surprised me a little. Just a good day overall.

04-26-2007, 04:30 PM	#96
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/26/07 Legs Hack Squats 3 sets 6 reps 260lbs. Romanian Deadlifts 3 sets 5 reps 220lbs. Life Fitness Seated Leg Press 3 sets 6 reps 290lbs. Life Fitness Leg Extension 3 sets 6 reps 205lbs. Life Fitness Hip Adduction 3 sets 6 reps 250lbs. Smith Machine Standing Calf Raises 3 sets 6 reps 180lbs. Life Fitness Toe Presses 3 sets 6 reps 235lbs. More work performed throughout the whole workout in comparison to last week. I forgot my straps so I probably could have gotten six reps on Romanians but grip played a factor. Met someone from work at the gym yesterday. Finished my workout and then went and talked with her while she was doing cardio. Gotta git' dat workout finished before socializing.

04-27-2007, 04:01 PM	#99
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/26/07 Shoulders/Upper Traps/Triceps/Forearm Extensors Seated Dumbbell Shoulder Presses 2 sets 6 reps 80lbs. 1 set 5 reps 80lbs. Seated Barbell Shoulder Presses 3 sets 6 reps 135lbs. Life Fitness Lateral Raises 3 sets 6 reps 90lbs. Alternated-Grip Shrugs 3 sets 5 reps 240lbs. Decline Close-Grip Bench Presses 3 sets 5 reps 210lbs. Seated Overhead Dumbbell Triceps Extensions 3 sets 6 reps 100lbs. Barbell Wrist Extensions 3 sets 5 reps 50lbs. Very good workout. The only set that I maintained on was my last set db shoulder presses. I really enjoyed the overhead db extensions. It is much easier to keep my elbows in on this when compared to an EZ bar. One of my favorite triceps exercises. It's a bitch to get into position, though. Left shoulder was a bothering me a little yesterday. Might need to add in some external rotator cuff work soon.

04-30-2007, 03:38 PM	#100
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/27/07 Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexion) Weighted Hammer Chins 3 sets 6 reps 35lbs. Lat Pulldowns 3 sets 6 reps 185lbs. Behind-the-Neck Pullups 3 sets 6 reps bodyweight-only Alternating Hammer Curls 2 sets 7 reps 50lbs. 1 set 6 reps 50lbs. Hammer Strength Preacher Curls 3 sets 6 reps 100lbs. Barbell Wrist Curls 3 sets 7 reps 100lbs. Life Fitness Abdominal Crunch 3 sest 7 reps 175lbs. Good workout. Only maintained on my last set of hammer curls. Nice pump in the lats after pulldowns and behind-the-neck pullups. Honestly, I don't feel much in my lats after doing hammer chins. Everyone loves them on this site so I figured I would make them my first exercise.

04-30-2007, 03:39 PM	#101
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/28/07 Legs Sumo Deadlifts 3 sets 5 reps 275lbs. Leg Press 3 sets 6 reps 540lbs. Single-Leg Deadlifts 3 sets 6 reps 20lbs. Lying Leg Curls 3 sets 6 reps 160lbs. Life Fitness Hip Abduction 3 sets 6 reps 225lbs. Seated Calf Raises 3 sets 5 reps 145lbs. Leg Press Toe Presses 3 sets 5 reps 230lbs. More work performed than last workout. No maintenance work done. Week 7 complete.

05-01-2007, 03:46 PM	#107
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 87	4/30/07 Chest/Triceps/Forearm Extensors/Abs (flexors) Incline Dumbbell Press 3