lifting some weights

[big_swede]

Good work yur shoulders must be burning after this, congrats on the PR strong!

[j-5]

yeah theyre still alittle sore today

friday i hit arms
cgbg
135-20
185-16
215-8
215-8 PR

single arms cable curls
4 sets 75-12

overhead db extenstions
2 25's-12 4 sets-12

preacher cable curls
4 sets 140-12

straight bar pushdwon
4 sets 110-12

seated machine curls
4 sets 21's -90

[j-5]

misc and cardio

hammer shrugs
135-20
225-20
315-16

barbell shrugs
225-20
315-20
365-16 PR reps

on legged machine leg press
70-20
70-20
90-20 really brutal

ab machine 3 sets
ball ab crunchs

elliptical 30 minutes

[j-5]

Back

db rows
10 sets of 10 reps-70lbs with only 30 seconds rest between sets
first couple sets were bad until fatigue started setting in and weight started to feel heavier, I had to lay down after all ten sets of i woulda passed out

pull ups
3 sets of 8

reverse grip pulldowns
3 sets of 10 reps-120lbs

really liked the workout today, wouldn't use it every back workout but felt good to really beat on one of the best back exercises

[big_swede]

Good job J, simple and effective workout!

[j-5]

thanks swede feel it pretty good in my mid back today

maybe the best chest workout ive ever had today, not because of weight whatsoever but because of the pump that i got and the intensity

incline bench
135-10
185-10
225-8
245-4
weights were down but it was really early again and my first exercise isn't always the best real early

flat smith bench
245-8
225-10
205-16 last set was just brutal, ive never really pushed that hard on any chest exercise before.

cable cross over
4 sets 10-16 reps, rested after 12 and forced out the last 4 reps

flat press (kinda like hammer but not exactly)
225-12
225-12
205-16
205-16
this exercise again i pushed way past failure and i think it was because it was machine and i just really focused on gettin the weight up no matter what

side lateral raise
3 sets 30-16

hammer strength shoulder press
4 sets 225-12 couple forced reps

hammer side lateral raise
3 sets 30-12

i think it was such a good chest exercise because i really just pushed out the last couple even after my body told me to stop, it helped that i used alittle lighter weight where my body could force the last couple out, when with heavier weight i couldn't have got the last couple up

[j-5]

Legs, rear delts

one arm machine rear lat
4 sets 145-12

db rear lat
3 sets 30-12

squats
135-8
225-5
275-7
315-7
365-3 (used knee wraps and they were way to tight and i couldn't get low enough, so i had to cut it short)

leg press
8 plates - 15
12 plates - 10
12 plates - 10

leg extension
2 sets 110-15
2 sets 70-15

really good workout, couldn't been better if that last set of squats worked out but oh well. legs are still thrashed.