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Old 06-03-2010, 11:34 AM   #501
xKyle10
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Pumpage
6/3/10 Week 5, Day 3
Arms
Hours of Sleep: 8
Workout Duration: 56 Minutes
Calories Consumed: (update) Protein: g Carbs: g Fats: g
Weight After Workout: 167.5 lbs

Got my buddy to lift with me again so it went smoother, but still no spot, all reps were me on everything.

Close-Grip Bench Press: Weight Acclimation
75 lbsx6
95 lbsx3
115 lbsx1
Working Sets: 3x4-6
150 lbs (6 reps) -5 lbs, +1 rep
150 lbs (6 reps) -5 lbs, +2 reps
150 lbs (5 reps) +1.5 reps.
Dropped weight to hit all 6 reps on all sets, almost got the 6th on the last one but spotter had to take it so didn't count it. 155 all sets next week 3-4 reps/set hopefully..

EZ-Bar Pushdowns (New Pulley Machine): 2x4-8
Level 13 (8 reps)
Level 14 (6.5 reps)
By far the best machine in the gym for pushdowns, machine is smaller so more tension on tris the whole way, feels good man. Level 14 both sets next week shooting for 7-8 reps/set.

Lying EZ-Bar Skullcrushers: 2x4-8
70 lbs (10 reps) PR +10 lbs, same reps.
75 lbs (8 reps) PR + 10 lbs, -2 reps.
I love doing skulls like this, strong tri pump. 80 lbs both sets next week 4-6.

EZ-Bar Curls: Weight Acclimation
45 lbsx6
65 lbsx3
75 lbsx1
Working Sets: 2x4-6
100 lbs (7 reps) PR +5 lbs, -1 rep. 2 cheat reps, all controlled negatives.
100 lbs (6 reps) PR +5 lbs, -1 rep. Same form as above.
Woohoo got 100 lbs! Been a long-term goal for a while, had to use straps since it hurts wrist a bit, 105 next week!.

DB Curls: 2x4-6
60s (8 reps) PR +5 lbs, -1 rep.
65s (6 reps) PR +10 lbs, -2 reps.
65s until I get at least 8-10 both sets.

Pinwheels: 1x4-6
90s (4 reps) PR +5 lbs, -2 reps. HORRIBLE form.
Used straps but these were terrible, tried to squeeze but straps made it awkward since I was holding the DBs near the bottom. Back to 80s next week using straps shooting for good form, 4-8 reps.

Front BB Wrist Curls: 2x4-10
115 lbs (12 reps) -20 lbs, +4 reps
115 lbs (10 reps) -20 lbs, +2 reps.
Much better form/ROM and felt it more. 120 next week 8-12 reps.

KPipe EZ-Bar Curls: 2x4-6
45 lbs (8 reps)
50 lbs (8 reps)
First time doing them with an EZ-Bar, felt good though definitely keeping. 55 lbs next week 4-6 reps/set..

10 Second Rest Between Sets
Seated BB Wrist Curls: 2xFailure
85 lbs (16 reps) PR +1 rep.
85 lbs (8 reps) -1 rep
85 lbs again next week.

One of my buddies blew me off but the consistent one came through. I found out he went to the gym without me the past few days since he had **** to do so I'm happy he's back training with me. Have tennis later provided it doesn't rain.


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Last edited by xKyle10; 06-03-2010 at 02:38 PM.
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Old 06-03-2010, 01:44 PM   #502
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good **** man, good looking close grip
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Old 06-03-2010, 02:38 PM   #503
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good **** man, good looking close grip
thanks so
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Old 06-03-2010, 03:24 PM   #504
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Those are some strong pinwhells regardless of form. CGBP looking solid as well.
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Old 06-03-2010, 07:54 PM   #505
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Originally Posted by CallmeKing View Post
Those are some strong pinwhells regardless of form. CGBP looking solid as well.
^ Ditto.

I don't care much about form on pinwheels. I go for brutality But you got me beat by a mile.
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Old 06-03-2010, 09:14 PM   #506
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Originally Posted by CallmeKing View Post
Those are some strong pinwhells regardless of form. CGBP looking solid as well.
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Originally Posted by BendtheBar View Post
^ Ditto.

I don't care much about form on pinwheels. I go for brutality But you got me beat by a mile.
haha thanks guys it was definitely brutal gonna back off a bit on them and do less weight i dont want to strain my shoulder or something lol
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Old 06-12-2010, 11:59 PM   #507
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hey guys sorry i havent been updating this. been pretty busy lately and only did light workouts really. got my wisdom teeth out on wednesday so just took the week off. will be back to it next week! time to get serious with the cut also. gonna be typing up my diet tomorrow most likely. my routine will be looking like this:


Monday - Chest/Abs (MAX-OT style)
Tuesday - Back/Traps
Wednesday - Arms (Bis/Tris/Forearms)/Abs
Thursday - Chest (Hypertrophy/High Volume)
Friday - Legs/Calves
Saturday - Shoulders/Abs (Or Sunday depending on work schedule)
Sunday - Off


im gonna be doing cardio 3x a week, probably just random days, 45 minutes of low impact cardio instead of HIIT due to this thread (thanks favori <3): http://www.ironaddicts.com/forums/sh...ad.php?t=18940

i might do a day or so of HIIT (sprint intervals, weighted jumprope etc) just to change things up
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Old 06-13-2010, 12:14 AM   #508
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Looks solid give it hell bro!
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Old 06-13-2010, 12:22 AM   #509
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Looks solid give it hell bro!
thanks brah haha ive been doing this routine for a few weeks now, just had more rest times and didnt have the second chest day. been doing the second chest day for a week or so and it seems like it may help in bringing up my chest so hopefully it does just that!
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Old 06-13-2010, 03:30 AM   #510
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k so the date on the cam is wrong i forgot to set it back i actually just took this like two min ago..bored and was wondering what my back looks like right now.

kinda bad posing and one arm is flared up higher than the other but w.e

mirin tan? shirtless tennis ftw

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