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Old 12-14-2009, 11:32 PM   #21
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Chest
barbell incline bench
warm ups 135 x 12 twice
175 x 8 (still stopped way short)
225 x 8 prep
275 x 6
315 x 4
175 x 10

dumbbell flat bench
90 x 12
100 x 8
100 x 8
90 x 8
80 x 10

cable flies
35 x 15
42.5 12
50 x 9
35 x 8
25 x 15

pecdec
130 x 12
160 x 12
190 x 12
200 x 10 drop
130 x 10

great day, i got good sleep was in a great mood. incline bench tied a PR, shoulders felt like they were going to melt right off my body halfway through the workout.
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Old 12-15-2009, 09:11 AM   #22
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great numbers man. very impressive incline
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Old 12-15-2009, 09:33 AM   #23
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Good work OTK, as B-Dub said, impressive incline man!
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Old 12-15-2009, 01:24 PM   #24
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Good work OTK, as B-Dub said, impressive incline man!


Roger that.
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Old 12-16-2009, 02:37 AM   #25
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Back day

Deadlifts- (shot for a higher max weight, just couldnt do much better)
225 x 10
315 x 5 prep
455 x 2

Widegrip pulldowns
180 x 12
200 x 12
220 x 12
240 x 10
260 x 9

Straight arm pulldowns
50 x 12
50 x 12
65 x 10
65 x 9
80 x 8

Barbell rows
135 x 12
185 x 10
225 x 8
225 x 6
135 x 11

Dumbbell rows
90 x 12 each hand
100 x 12
110 x 10
110 x 10
110 x 8

finished with random row machine again 3 sets of light weight using partial reps

pretty good day considering my chest was sore as all hell, sweating like a mad man. i felt like i looked a little flat, might add some more carbs in.
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Old 12-16-2009, 08:42 AM   #26
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pretty good day considering my chest was sore as all hell, sweating like a mad man. i felt like i looked a little flat, might add some more carbs in.
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Good time of year for extra carbs.

Nice deadlift effort. We seem about at the same spot. I've hit 500+ in the past, but usually 450 to 475 is a sticking point.
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Old 12-16-2009, 03:16 PM   #27
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yeah thats about my top end. i want to get a belt and see if the support can get some more weight out of my DLS or at least make me feel safe enough to pull for the skies.
got to play it safe when you dont have health ins.

got my pancake on this morning. god i love pancakes
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Old 12-16-2009, 05:11 PM   #28
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.

got my pancake on this morning. god i love pancakes
That's another ditto. We eat the heck out of pancakes on the weekends.
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Old 12-17-2009, 01:44 AM   #29
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Shoulders

Overhead barbell press
wu 135 x 15 twice
185 x 10
225 x 6
185 x 8
175 x 8
135 x 12

Dumbbell side raises
35 x 12
35 x 11
45 x 9
50 x 7
35 x 11

Front raises palms up (uppercuts) (didnt seriously do them, my brother wanted to see how they felt)
35 x 10 for four sets

Upright cable rows
130 x 12
160 x 9
180 x 7
160 x 8
130 x 10

Pecdec rear flys
90 x 12
90 x 11
110 x 8
90 x 10
70 x 12

Shrugs
225 x 12 for five sets


woke up WAY sore, the most sore i can remember ever getting.
numbers today def suffered because i am so beaten right now, still a good day.
tonight pasta + tons of ground beef + maybe even a biscuit = hopefully going to recover
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Old 12-17-2009, 08:24 AM   #30
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All back soreness?
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