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Old 11-15-2013, 10:54 AM   #141
steveninthematrix
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15th Nov

Incline Barbell
135lbsX5
175lbsX5
225lbsX2

Pull downs (reverse grip)
warmup for chinups 2 sets

Incline barbell
275lbsX5 (spot on 4th and 5th rep; wanted 5 reps no spot, oh well, next time)
225lbsX10

Chinups
22lbs+bw X 5
bwX5X2
bwX7

Decline Bench
185lbsX10
230lbsX10
230lbsX8 (spot on 8th rep)

some calve work, some power cleans (real bad form, never done these before; home to take care of baby-son so wife can go train)

Last edited by steveninthematrix; 11-15-2013 at 11:13 AM.
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Old 11-18-2013, 02:57 PM   #142
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18th November
One-arm rows
65lbsX8
100lbsX8
121lbsX8
143lbsX8
165lbs/75kgsX7

wide grip pulldowns (no swaying or lower back)
100lbsX10
187lbsX8-9 , drop weight to 157lbs, a few reps, drop weight to 135lbs, a few more reps

side laterals
30lbsX10
40lbsX10 , drop set to 30lbs

some heavy calve work, 2 sets

set of shoulder machine press

(elbows still feeling a bit wasted so no arm work)
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Old 11-19-2013, 08:05 PM   #143
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Strong rows.
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Old 11-20-2013, 12:12 AM   #144
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thanks Bend... the biggest dumbbell in the gym is 55kgs, so I duct-tape 5kg plates to each side , for 65kgs, and then do it again, for 75kgs..., dumbbell touches my torso each time, with no yanking or huge spin rotation, and as I put the weight down, some dude (probably on gear), says 'you're going to heavy' .... 7 reps is a set I thought.

the guy who deadlifts the most in the small gym (me), should probably be the guy who rows the most (me), but haters will hate.

want to get my pressing though to a better level, like 300 on the incline for reps and 225 on the standing press... hard to do while dropping weight, which is becoming a more serious goal, but we'll get there.
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Old 11-20-2013, 03:02 PM   #145
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20th Nov
Standing Strict Military Press
100lbsX5
145lbsX5
165lbsX3
198lbs/90kgsX5 + 2 reps (push press for last 2 reps)
176lbsX6
176lbsX5 + 4 reps (push press for last 4 reps, small spot on 4th rep)

Dips
bwX8
66lbsX6
110lbsX5
88lbsX7

Flat Flys
88lbsX3 ... with standing press and dips, nothing left in the tank; dropped weight to 70lbs and did a few reps

some hammer curls and pressdowns, 3 sets of same weight
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Old 11-22-2013, 02:45 PM   #146
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22nd Nov
Leg Press (60 degree machine, not the standard 45)
350lbsX10
450lbsX10
550lbsX10
600lbsX10 (this was meant to be 650, but I forget to put one plate on one side)
650lbsX9 (heavy)

Incline Flys
55lbsX10
78lbsX8
88lbsX8
101lbsX7 (spot on 7th rep)
88lbsX9 (spot on 9th rep)

Chinups (warmup on pulldown machine; chin above bar)
bwX8

Last edited by steveninthematrix; 11-22-2013 at 03:00 PM.
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Old 11-22-2013, 04:06 PM   #147
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Strong work on the presses man!
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Old 11-23-2013, 04:25 AM   #148
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