The gun show

Pressdowns:80/25, 25, 25
Nautilus curls:50/20, 65/15, 15
CG Incline press: 135/10, 185/10,(cluster) 5, 3,3
Alternate Curls w/ grip4force: 30/10, 40/10, 10

Could only manage 5 reps with the 40's so I did it with half grip4force and the other have without them. Very good training tool.

Sunday is a rest day and Monday begins lower body. I'm goons do what I tried to do last week with safety bar squats and some other stuff and cap the day off with farmers walk. Sounds like a grand old time as I already feel my legs and grip saying screw off.

Back, what a C grade back workout looks like and some confessions

Chins:BW:10,7,7,7,8(underhand) One Arm Rows: 80/10, 100/10,10, 120/8 Experimental exercise Dead stop barbell rows(on hyperextension bench) 135/10, 185/4,4 CG Pulldowns:3 sets of 12 I did the "experiment" because I've done it before a long time ago. I liked it with lighter weight, but with 185 it was very tough. No leg movement at all and it may help as long as I make some type of steady progress on it. It hits the back hard as long as you stay strict. So....confession time. This semester totally kicked my ass and I am paying for it. My grades are not good and I'm trying to play catch up. No excuses......I went south of vag and it showed. I have no internship as of right now and not even sure if I'll be getting one and just a lot of shit on my mind. Good thing is that I didn't wait until the last minute and there are people in my corner who want me to succeed. So I'm feeling good on that note. The take away lesson for me is to stop f*cking up. Period. This has by far been the WORST semester for me since I've been back in school and I'm paying for it. Why share this......hell, cause I felt like and wanted to get it off my chest. I came here with the notion in my mind that failure is not an option.......and I almost failed myself. I have to stop letting myself down.....damn everyone else. Back to the grind.

Chest day, bench day or percolatin pec

Bar/25 95/12 135/10 185/6 185/6 225/5 245/3 315/hahahahaha DB Press 75/21 95/12, 8 Pressdowns:2 sets Wanted to do more, but I got into the gym really late and was pretty much on the clock as soon as I walked into the gym. Pump felt good though.

Lower Body Training

Leg Curls:
50/20
65/15
80/10
95/10,10

Zercher Squats:
bar/10
95/10
135/5
175/5
225/2

Hack Squats: 3 sets
DB stiff legs:3 sets

Zerchers were hard on Sunday. Have to get use to pressure on my elbows and biceps. I've seen a picture of Greg Panora doing zerchers with 405 pounds. I don't care if it was possibly for one rep. Thats a lot of damn weight.

Semester is meh. Just going through the motions right now. Ready to be done......oh wait, I may be possibly taking summer classes in Chicago.

Yay me :-/


How I'm feeling right about now. The chorus rings pretty true now, I don't

Back Day

I posted this workout after i posted my arms workout. Derp

One arm rows:
50/12
75/12
100/12
125/15, 12

Pendlay Rows:
135/12
185/10
225/10,8

Pulldown:
150/12
180/12
210/12

Shrugs: Enough to make my traps explode.

Arm day

I went in to train and blast arms.

And i did.

I unleashed the fury of Zeus upon them!

Actually I did this:

Pressdown/ hammer curl superset

Close Grip Incline Press/Fat bar curls super set

Rolling Triceps extension/Alternate curls.

Not flashy but I did what I needed.

Mondays Training

Incline press

bar/20
135/12
185/10
225/6
245/3

Twist and press

40/12
60/10
80/10

Dips: bw/10,12,12

Plate front raises:

45/12,12,12

Laterals/Facepulls superset: 2 sets of 12 each exercise

Pressdown: 70/20,20,20

Tate Presses:

40/10,13

Getting the tricep and rear delt work up more. Eliminate weak links. thats the plan of action. Gonna get in some banded leg curl action tonight along with banded pressdowns.

Back to work