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Old 04-28-2013, 11:48 PM   #81
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Good progress.
Thanks man!
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Old 04-28-2013, 11:54 PM   #82
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Sunday, April, 28th

Powertec Machine Incline Bench Press 3x6-8
Warm Up- 90x20, 180x7
260x6, 260x6, 260x6

On the original routine it has 3x5 for this but I'm going to switch it to 3x6-8. I wasn't able to get 260x8 for 2 sets last week but I was able to get 260x6 for 3 sets this week. Next week I'll either add weight or try for 7 reps across the board. Felt a little weaker on these today though.

Powertec Machine Shoulder Press 3x6 (+2.5lbs)
207.5x6, 207.5x6, 207.5x6

I was able to increase the weight here from the previous time I did these and I felt pretty strong on these today. Not much to complain about.

Flat Dumbbell Flies 3x8-12
32.5x12, 32.5x12, 32.5x12

I wasn't sure which weight to start with these so I just kept it at 32.5lbs. I felt pretty strong on these and will obviously increase the weight next workout. I was able to get the higher end of reps at 12reps as well. My form felt spot on as well.

Triceps Pushdowns 2x10 (+2.5lbs, +4 reps)
92.5x12, 92.5x12

I felt really strong on these but wore down as the last set went on. I was able to increase both reps and weight. Very happy with this. Will see if it continues next time.

Overall:

Pretty good workout I felt overall. I worked out a little late today so have to get something to eat and then hit the bed because I work early in the morning. Have a good night everyone.

Thanks!
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Old 04-29-2013, 03:35 AM   #83
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nice work
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Old 04-30-2013, 10:32 AM   #84
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Nice job hombre.
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Old 05-01-2013, 11:39 PM   #85
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Thanks guys!
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Old 05-01-2013, 11:48 PM   #86
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Wednesday, May, 1st

RDL Deadlifts 2-3x6 (+5lbs)
Warm Up- 135x10
235x6, 235x6

I only did two sets today but they were two really good sets. My legs were shaking during the second set.

Powertec Machine Leg Extensions 2x10
70x10, 70x10

I know some don't care for this movement but I do enjoy it and feel the burn in my quads. In the original template it says to do leg press but I don't really have a proper leg press machine. I could use the bench to leg press because I have done it before but I'd run out of weight so quickly and I can't really afford much right now. So I just settle with what I got. I'll progress on this and that'll be that. Overall on these I felt the burn and will move up on weight next time.

Powertec Machine Lat Pulldowns 20-40reps
110x10, 112.5x10, 115x10

I wasn't sure which weight to start with so I started with 110lbs and worked my way up. Once I got to the last set I could really feel the burn and just feel it overall. I use nice and slow controlled reps and really feel it when releasing the bar to go back up. I was going to do regular weighted chin ups but I decided to do these for right now. I may rotate every once in a while but for now I'm going to progress on these.

E-Z Barbell Curls 2x10 (-2reps)
90x8, 90x8

Yes, that's correct I lost 2 reps. I just didn't have it today and I think that's why I suffered the 2 rep loss. I'm going to try to get all 10 reps on both sets but if I fail to do so next workout I'm going to reset the weight and go from there.

Overall:

Not the greatest workout in the world. I just finished my workout and it's around 1am. I was supposed to do this workout yesterday but went to sleep early and just wasn't feeling it. I wasn't feeling it today either and that's why I worked out so late. I'm going to get my upper pressing movement workout in tomorrow and possibly do a deload or a rest week next week. I'm feeling burned out energy wise. My sleep has been all over the place, I've been waking up and sleeping at very weird hours. I have 2 weeks left of college and I'm focusing on graduating so I'm stressing a bit and trying to get this done. I'm not going to miss no workouts but next week could be a down week. We will see how I'm feeling though.

Have a great night. Thanks!
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Old 05-02-2013, 03:38 AM   #87
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nice work, i like leg extensions specially for burn sets.
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Old 05-02-2013, 08:46 PM   #88
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Quote:
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nice work, i like leg extensions specially for burn sets.
I agree they are definitely a good tool for that. I like them as well but I know some people deal with knee problems with them. I haven't really experienced that from whenever I've done them so keeping my fingers crossed.
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Old 05-02-2013, 08:54 PM   #89
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Thursday, May, 2nd

Flat Dumbbell Bench Press 3x5 (+2reps)
Warm Up (Powertec Machine Flat Bench Press)- 90x25, 180x7
80x5, 80x5, 80x5

The first set was actually at or close to failure. I readjusted my self on the last two sets because I felt my body was a bit out of position and I was able to get all 5 reps at 80lbs. Very proud of myself for getting that today specially when my energy levels this week haven't been the greatest.

Weighted Dips 4x8 (+2.5lbs)
50x8, 50x8, 50x8, 50x8

Felt pretty strong on these today and really focused on the form and moving with my triceps. I had a nice pump in my triceps after this and really enjoy these a lot.

E-Z Barbell Upright Rows 2x8 (+2.5lbs)
105x8, 105x8

This was probably the strongest I felt on these. My left wrist is starting to bother me whenever I was doing E-Z Barbell Curls and during dips and a little bit during these. I'm just fatigued and over worked I think that's the main reason. The pain isn't intense or anything but it's just there. I was able to progress though and feel like I said very strong on these. Happy about how this movement is coming along.

Triceps Pushdowns 2x10 (+2.5lbs)
95x10, 95x10

I probably could have gotten 12 reps on both sets but didn't feel it was necessary to go to failure because of the great workout I got on my triceps from dips and over course the indirect work from benching. I progressed and added weight and hit my reps so that's good enough for right now.

Overall:

After a low energy week and not feeling like working out I have to say this workout kind of redeemed my whole week for me. I felt really good and strong and just very happy I progressed on my pressing. My pressing has always been my weakest link when lifting so anytime I progress on that it's going to be a great day/week. I'm not sure if I'm going to take a week off or not but as of right now I'm all in for Sunday's workout. See you all then.

Have a great/safe weekend.

Thanks!
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Old 05-03-2013, 10:32 PM   #90
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After a low energy week and not feeling like working out I have to say this workout kind of redeemed my whole week for me. !
Glad to hear it. Keep hard at it.
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