TFW Fitness Thread!

Discussion in 'General Discussion' started by JackWheel, Feb 24, 2013.

  1. Hotshotprime43

    Hotshotprime43 Well-Known Member

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    1/8

    Dumbbell Bench Press
    65 pounds (each) 1x10
    85 pounds (each) 1x10
    100 pounds (each) 4x10
    110 pounds (each) 1x4

    Incline Bench Press
    185 pounds 1x10
    195 pounds 1x5
    205 pounds 1x4
    215 pounds 1x2
    175 pounds 1x10
    175 pounds 1x7

    Hammer Strength Decline Press
    200 pounds 1x12
    220 pounds 1x12
    240 pounds 1x10
    180 pounds 1x8 (drop set)
    100 pounds 1x12 (drop set)
    60 pounds 1x12 (drop set)

    Cable Fly's (Lower Chest)
    30 pounds (each) 3x12
    20 pounds (each) 1x12 (drop set)

    Push Ups
    33 pounds 2x8
    33 pounds 1x9
    22 pounds 1x11
    BW 1x4 (drop set)

    Dip Machine
    210 pounds 1x10
    200 pounds 3x10
    205 pounds 1x10
    125 pounds 1x10 (drop set)

    Dumbbell Skullcrushers
    35 pounds (each) 2x10
    30 pounds (each) 3x12

    Supinated Cable Pushdowns
    60 pounds 1x10
    50 pounds 2x10
    30 pounds 1x12 (drop set)

    1/9
    7:30

    Barbell Rows
    185 pounds 1x10
    202 pounds 1x10
    220 pounds 1x5
    197 pounds 2x10

    Dual Pulley Lat Pulldowns
    175 pounds (total) 3x10
    170 pounds (total) 1x10
    160 pounds (total) 1x10
    100 pounds (total) 1x8 (drop set)

    Incline Batwing Rows
    70 pounds (each) 2x10
    75 pounds (each) 1x8
    70 pounds (each) 1x10
    65 pounds (each) 1x12
    45 pounds (each) 1x10 (drop set)

    Wide Grip Lat Pulldowns (neutral grip)
    160 pounds 1x10
    140 pounds 3x10
    120 pounds 1x12
    60 pounds 1x12 (drop set)

    Alternating Dumbbell Curls (Seated)
    40 pounds (each) 3x10
    35 pounds (each) 2x10

    Hammer Curls
    50 pounds (each) 1x8
    45 pounds (each) 1x10
    45 pounds (each) 1x8
    40 pounds (each) 1x10
    40 pounds (each) 1x8

    Unitlateral Pronated Dumbbell Wrist Curls
    30 pounds (each) 4x10
    25 pounds (each) 1x10

    Supinated Dumbbell Wrist Curls
    40 pounds 2x10
    35 pounds 1x10

    7:00 Karate Class

    1/10

    Squats
    135 pounds 1x10
    225 pounds 1x10
    315 pounds 1x10
    350 pounds 1x10
    377 pounds 1x3
    412 pounds 1x1
    340 pounds 1x10
    377 pounds 1x2
    322 pounds 1x8

    Leg Curl Machine
    185 pounds 3x12
    175 pounds 1x12
    170 pounds 1x12
    100 pounds 1x12 (drop set)

    Hammer Strength Leg Extensions
    140 pounds 3x10
    130 pounds 2x12
    50 pounds 1x10 (drop set)

    Hip Abduction Machine
    175 pounds 1x15
    190 pounds 1x15
    205 pounds 1x15
    220 pounds 1x10

    Hip Adduction Machine
    230 pounds 1x15
    250 pounds 1x15
    270 pounds 1x15
    290 pounds 1x10

    Altenrating Barbell Lunges
    155 pounds 3x5

    Calf Extension Machine
    260 pounds 4x10
    240 pounds 1x10

    Standing Calf Raise Machine
    160 pounds 1x10
    140 pounds 1x10
    120 pounds 1x10
    100 pounds 1x10

    7:00 Karate Class
     
    Last edited: Jan 12, 2018
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  2. Hotshotprime43

    Hotshotprime43 Well-Known Member

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  3. Drangleic

    Drangleic Banned

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    Pretty damn impressive.

    How do you put the dumbbells down when you fail (for the bench press)?

    I maneuver them down to my sides and bring them to the floor but I'm always worried about tearing my shoulder/rotator cuff. So, I never go heavy like I want on those.
     
    Last edited: Jan 10, 2018
  4. Hotshotprime43

    Hotshotprime43 Well-Known Member

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    I just bring them down to chest and lower my arms. I mean if you watch the video till the end when I finish the set you will see how I put them down. Thats how I put them down every time I say even when I fail its the same deal.
     
  5. Drangleic

    Drangleic Banned

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    Going to try dropping them. :thumb  I've always reached down and put them on the floor while laid back, lol.
     
  6. TFW10

    TFW10 Well-Known Member

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    Tuesday, Wednesday, - aerobics 45 minutes
     
  7. Hotshotprime43

    Hotshotprime43 Well-Known Member

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    1/11

    Bench Press
    135 pounds 1x8
    205 pounds 1x8
    277 pounds 1x3
    287 pounds 1x1 (+1 negative)
    267 pounds 1x2

    Barbell Overhead Press (Seated)
    135 pounds 1x10
    145 pounds 1x10
    155 pounds 1x5
    165 pounds 1x4
    175 pounds 1x1

    Dumbbell Overhead Press (Standing)
    50 pounds (each) 3x10
    55 pounds (each) 2x8

    Dumbbell Lateral Raises (Seated)
    35 pounds (each) 2x10
    30 pounds (each) 3x10
    20 pounds (each) 1x10 (drop set)

    Unilateral Cable Vertical Raises
    20 pounds 2x12
    25 pounds 1x12
    30 pounds 2x10
    15 pounds 1x12 (drop set)

    Reverse Dumbbell Fly's
    45 pounds (each) 3x10
    35 pounds (each) 2x12
    20 pounds (each) 1x10 (drop set)

    Dips
    90 pounds 3x10
    100 pounds 2x6

    Supinated Cable Pushdowns
    60 pounds 3x10
    50 pounds 2x10
    20 pounds 1x12 (drop set)

    1/12

    Barbell Curls
    95 pounds 1x10
    100 pounds 1x10
    105 pounds 1x8 (+2 cheat curls)
    115 pounds 1x4
    95 pounds 1x10
    95 pounds 1x8

    Alternating Hammer Curls (Seated)
    45 pounds (each) 3x10
    50 pounds (each) 1x8
    40 pounds (each) 2x10
    25 pounds (each) 1x11 (drop set)

    Barbell Curls (Ez-Curl)
    60 pounds 1x12
    60 pounds 1x11
    60 pounds 1x10

    Pronated Dumbbell Curls
    25 pounds (each) 3x10
    15 pounds (each) 1x12 (drop set)

    Pronated Barbell Wrist Curls
    60 pounds 4x10
    50 pounds 1x12

    Chin Ups
    65 pounds 1x8
    65 pounds 1x5
    65 pounds 1x3

    Supinated Dumbbell Wrist Curls
    45 pounds 2x10
    40 pounds 2x10
    35 pounds 1x12

    Cable Hammer Curls
    50 pounds 1x12
    60 pounds 1x10
    70 pounds 1x8
    35 pounds 1x8 (drop set)
    25 pounds 1x8 (drop set)
    15 pounds 1x8 (drop set)

    Dead Hangs
    90 pounds 2x30 seconds
    90 pounds 1x20 seconds
     
  8. Hotshotprime43

    Hotshotprime43 Well-Known Member

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  9. Hotshotprime43

    Hotshotprime43 Well-Known Member

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    1/12

    Barbell Curls
    95 pounds 1x10
    100 pounds 1x10
    105 pounds 1x8 (+2 cheat curls)
    115 pounds 1x4
    95 pounds 1x10
    95 pounds 1x8

    Alternating Hammer Curls (Seated)
    45 pounds (each) 3x10
    50 pounds (each) 1x8
    40 pounds (each) 2x10
    25 pounds (each) 1x11 (drop set)

    Barbell Curls (Ez-Curl)
    60 pounds 1x12
    60 pounds 1x11
    60 pounds 1x10

    Pronated Dumbbell Curls
    25 pounds (each) 3x10
    15 pounds (each) 1x12 (drop set)

    Pronated Barbell Wrist Curls
    60 pounds 4x10
    50 pounds 1x12

    Chin Ups
    65 pounds 1x8
    65 pounds 1x5
    65 pounds 1x3

    Supinated Dumbbell Wrist Curls
    45 pounds 2x10
    40 pounds 2x10
    35 pounds 1x12

    Cable Hammer Curls
    50 pounds 1x12
    60 pounds 1x10
    70 pounds 1x8
    35 pounds 1x8 (drop set)
    25 pounds 1x8 (drop set)
    15 pounds 1x8 (drop set)

    Dead Hangs
    90 pounds 2x30 seconds
    90 pounds 1x20 seconds

    1/13

    Karate Class

    1/14

    Leg Raises (Laying Down)
    3x33
    2x40

    Med. Ball Twists
    12 pounds 3x40
    12 pounds 2x50

    Sit-Ups
    45 pounds 3x20
    45 pounds 2x15

    Calf Extension Machine
    260 pounds 5x12

    Ab-Bench
    30 pounds 1x20
    30 pounds 1x18
    30 pounds 1x22

    Standing Calf Raises Machine
    180 pounds 1x10
    160 pounds 1x10
    140 pounds 3x12
    120 pounds 1x10

    11/15
    10:00

    Dumbbell Bench Press
    65 pounds (each) 1x10
    85 pounds (each) 1x10
    100 pounds (each) 3x10
    100 pounds (each) 1x8
    110 pounds (each) 1x4
    120 pounds (each) 1x1

    Incline Bench Press
    185 pounds 1x12
    195 pounds 1x7
    205 pounds 1x4
    215 pounds 1x1
    175 pounds 1x10
    175 pounds 1x5
    135 pounds 1x10 (pause reps 1-8)

    Decline Bench Press
    165 pounds 1x8
    165 pounds 1x5
    145 pounds 1x11
    145 pounds 1x10

    Hammer Strength Decline Press
    230 pounds 2x10
    240 pounds 1x10
    180 pounds 1x5 (drop set)
    140 pounds 1x10 (drop set)
    100 pounds 1x12 (drop set)

    Push Ups
    33 pounds 1x10
    33 pounds 1x12
    33 pounds 1x10
    44 pounds 1x10

    Dumbbell Overhead Triceps Extension (seated)
    70 pounds 5x10

    Cable Pushdowns (rope)
    60 pounds 2x10
    60 pounds 1x8
    50 pounds 1x12
    50 pounds 1x10
    30 pounds 1x10 (drop set)

    7:00 Karate Class

    11/16
    10:00

    Barbell Rows
    185 pounds 1x10
    202 pounds 1x10
    220 pounds 1x5
    197 pounds 2x10

    Dual Pulley Lat Pulldowns
    175 pounds (total) 3x10
    185 pounds (total) 1x8
    160 pounds (total) 1x12
    100 pounds (total) 1x10 (drop set)

    Incline Batwing Rows
    70 pounds (each) 3x10
    75 pounds (each) 1x8
    80 pounds (each) 1x7
    50 pounds (each) 1x12 (drop set)

    Neutral Grip Pull Ups (Wide Grip)
    BW 3x10
    45 pounds 2x3
    BW 1x4 (drop set)

    Cable Pullovers
    50 pounds 2x12
    57 pounds 1x10

    Alternating Dumbbell Curls
    45 pounds (each) 1x10
    50 pounds (each) 1x5
    45 pounds (each) 1x8
    40 pounds (each) 2x10

    Concentration Hammer Curls
    35 pounds 1x8
    30 pounds 3x10
    25 pounds 1x12

    Pronated Barbell Wrist Curls
    60 pounds 4x10
    50 pounds 2x10

    Supinated Barbell Wrist Curls
    70 pounds 4x10
    65 pounds 2x10

    7:00 Karate Class

    1/17
    10:00

    Squats
    135 pounds 1x8
    265 pounds 1x4
    387 pounds 1x1
    455 pounds 1x0
    405 pounds 3x1

    Seated Leg Curl Machine
    175 pounds 3x10

    Unilateral Hammer Strength Leg Curls
    180 pounds 1x12
    200 pounds 1x12
    210 pounds 1x12

    Calf Extension Machine
    260 pounds 3x10

    Cable Leg Curls
    15 pounds 2x12
    12 pounds 1x12

    Standing Calf Raise Machine
    130 pounds 3x12
    110 pounds 2x12

    7:00 Karate Class
     
  10. Hotshotprime43

    Hotshotprime43 Well-Known Member

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    1/18

    Bench Press
    135 pounds 1x8
    205 pounds 1x8
    280 pounds 1x2
    295 pounds 1x1
    267 pounds 1x2
    257 pounds 1x2

    Barbell Overhead Press (Seated)
    135 pounds 1x10
    150 pounds 1x10
    165 pounds 1x4
    180 pounds 1x0
    145 pounds 1x10
    155 pounds 1x5

    Dumbbell Overhead Press (Standing)
    55 pounds (each) 1x10
    55 pounds (each) 1x8
    50 pounds (each) 2x10
    50 pounds (each) 1x8
    45 pounds (each) 1x2 (drop set)

    Rear Delt Machine
    150 pounds 1x12
    155 pounds 1x10
    150 pounds 1x10
    140 pounds 2x12
    75 pounds 1x12 (drop set)

    Alternating Dumbbell Vertical Raises
    30 pounds (each) 2x12
    35 pounds (each) 2x10
    40 pounds (each) 1x8
    25 pounds (each) 1x12 (drop set)

    Dumbbell Lateral Raises (seated)
    35 pounds (each) 1x8
    25 pounds (each) 2x10
    30 pounds (each) 1x10
    25 pounds (each) 1x10
    15 pounds (each) 1x12 (drop set)

    Dips
    90 pounds 3x10
    110 pounds 2x6
    10 pounds 1x10 (drop set)

    Cable Pusdowns
    60 pounds 1x12
    70 pounds 1x10
    65 pounds 2x10
    60 pounds 1x10
    30 pounds 1x10 (drop set)

    1/19

    Barbell Curls
    95 pounds 1x10
    100 pounds 1x10
    105 pounds 1x8
    110 pounds 1x5
    115 pounds 1x3
    120 pounds 1x2
    125 pounds 1x1
    142 pounds 1x0 (+1 cheat curl)

    Chin Ups
    65 pounds 1x10
    65 pounds 1x8
    65 pounds 1x6
    45 pounds 1x9
    25 pounds 1x10

    So I was doing pretty good this month and Friday I did not do much volume because I was feeling tired but was still able to crank out a new PR with the 65 pound chin ups for 10 reps. The rest of the day I took it easy and just decided to relax but then that night my stomach started to hurt and went I went to bed I started to cramp up. Around 2 AM Saturday morning I started puking all over my floor and it kept coming out to the point I could not get to a toilet or garbage can. So for the rest of the night I was puking and shitting on the toilet. So all day Saturday I slept and sat on the couch but had to rush to the bathroom to crap every 5 minutes which is what happened Saturday night into Sunday. No sleep just constant poop and Diharria every few minutes. Sunday again just slept and rested all day. Had next to nothing to eat Saturday and Sunday what I did have Friday I barfed up. I went from 195 pounds to 186 pounds over the weekend so like an idiot I tried to lift today and...

    1/22

    Dumbbell Bench Press
    65 pounds (each) 1x10
    85 pounds (each) 1x10
    100 pounds (each) 1x10
    100 pounds (each) 1x9
    100 pounds (each) 1x4

    I been cranking out 100s for 3x10 like a joke for 13 months and now went to this. This is what I would do in the summer of 2016. I just lost so much muscle this weekend. MY arms are flab and soft it is pathetic so I need to build back up because of one bad stomach bug.
     
  11. Eman7673

    Eman7673 The Machine

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    Who's getting them?
     

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  12. TFW10

    TFW10 Well-Known Member

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    Monday, Tuesday, Thursday - 45 minutes of exercises
    finally have the list of exercises nothing like what you guys do but I still brake a sweat

    Lunge w/ Bicep Curl 25 (hardest)
    Sumo squat w/ Bicep Curl 50
    Basic squat 50
    Goblet squat 50
    Alternating heal touches 50
    Plank leg lifts (w/ ankle weights) 40
    Seated knee tucks (w/ ankle weights) 40
    Star toe touch sit ups (w/ ankle weights) 40
    Side plank hip lifts 20
    Heel Raises (w/ ankle weights) 20
    Step-ups 50
    Single-Leg Bridge 50
    Lateral leg raises (w/ ankle weights) 50
    Frog jumps 10 (hardest)

    Wednesday, Friday - every exercise was cut in 1/2.
     
    Last edited: Feb 11, 2018
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  13. GoLion

    GoLion Banned

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    Has anyone else tried the 100 push-ups a day for 30 days challenge? I'm about 2 weeks into it, and I've added almost an INCH to my arms.

    I'm doing 10 reps of 10 with 2 minute breaks in between.
     
  14. TFW10

    TFW10 Well-Known Member

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    No, I'm not much for a pushup person, (even though I should) but has your core gotten more defined because of the push ups?
     
  15. Drangleic

    Drangleic Banned

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    Frankly I'm amazed at your reps of 10. I'm 6'/216lbs and not fat but I can't push my reps to 10. 8 on heavy weights and only on my first.

    I don't have a number in mind when I lift. I just push to failure on every set for everything.

    You probably just temporarily lost strength from the sickness. No way you could lose that much muscle in a weekend.
     
    Last edited: Feb 9, 2018
  16. Fallout

    Fallout Banned

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    down 17 pounds since new year's. 193 to 176. i miss sugar so much...
     
    Last edited: Feb 9, 2018
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  17. JaZzPrImE74

    JaZzPrImE74 Sub to my YT Supreme J

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    Wow, i might try that lol

    Anyways , im really proud of how ive mostly stayed consistent since November in working out. I can actually see the muscles and feel them in my arms, my chest is starting to get solid , my stomach had gotten slimmer and even tho i dont have a strong jawline to begin with you can see it now.
     
  18. GoLion

    GoLion Banned

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    Honestly, I have no idea. I will say that I was having some severe lower back pain a few weeks ago, and since I started doing the push-ups everyday that pain has SUBSTANTIALLY subsided. I'm also sleeping more soundly because my back pain has subsided.
     
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  19. TFW10

    TFW10 Well-Known Member

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    Monday - 45 minutes of exercises

    Lunge w/ Bicep Curl 25 (hardest)
    Sumo squat w/ Bicep Curl 50
    Basic squat 50
    Goblet squat 50
    Alternating heal touches 50
    Plank leg lifts (w/ ankle weights) 40
    Seated knee tucks (w/ ankle weights) 40
    Star toe touch sit ups (w/ ankle weights) 40
    Side plank hip lifts 20
    Heel Raises (w/ ankle weights) 20
    Step-ups 50
    Single-Leg Bridge 50
    Lateral leg raises (w/ ankle weights) 50
    Frog jumps 15 (hardest)
     
  20. Hotshotprime43

    Hotshotprime43 Well-Known Member

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    Alright after getting sick it took me a couple weeks to get back to where I was but now I am pretty much back to what I was or close. Here some of the workouts since getting better

    2/12

    Dumbbell Bench Press
    65 pounds (each) 1x10
    80 pounds (each) 1x10
    100 pounds (each) 3x10
    100 pounds (each) 1x8 (no lockout)
    110 pounds (each) 1x3

    Incline Bench Press
    185 pounds 1x9
    195 pounds 1x5
    205 pounds 1x3
    175 pounds 1x9
    175 pounds 1x7
    160 pounds 1x9
    135 pounds 1x10

    Decline Bench Press
    160 pounds 2x10
    160 pounds 1x8

    Cable Fly's (lower chest)
    50 pounds 1x12
    60 pounds 1x12
    50 pounds 1x12
    35 pounds 1x12 (drop set)
    25 pounds 1x12 (drop set)
    15 pounds 1x12 (drop set)

    Push Ups
    44 pounds 1x10
    33 pounds 2x10
    1x3 (drop set)

    Dumbbell Overhead Triceps Extension (seated)
    70 pounds 3x10
    70 pounds 1x12
    75 pounds 1x10
    40 pounds 1x8 (drop set)

    Cable Pushdowns (rope)
    60 pounds 1x8
    50 pounds 3x10
    55 pounds 1x8
    30 pounds 1x10 (drop set)
    20 pounds 1x12 (drop set)
    15 pounds 1x15 (drop set)

    Dips (narrow bar)
    3x10

    got my 3x10 with the 100s back so that was very important

    2/13
    9:20

    Barbell Rows
    197 pounds 2x10
    195 pounds 1x10

    192 pounds 1x10
    182 pounds 1x10

    Dual Pulley Lat Pulldowns
    175 pounds (total) 2x10
    170 pounds (total) 1x10
    160 pounds (total) 1x10
    155 pounds (total) 1x12
    85 pounds (total) 1x12 (drop set)

    Dumbbell Rows (Perpendicular to bench)
    70 pounds 2x10
    75 pounds 1x10
    80 pounds 1x10
    70 pounds 1x12
    45 pounds 1x12 (non-consecutive drop set)

    Pull Ups
    75 pounds 1x3
    70 pounds 1x3
    60 pounds 1x4
    35 pounds 1x7
    20 pounds 1x9

    Cable Pullovers
    65 pounds 1x12
    72 pounds 1x12
    77 pounds 1x12

    Concentration Dumbbell Curls
    40 pounds 3x10
    35 pounds 2x10
    20 pounds 1x12 (non-consecutive drop set)

    Unitlateral Hammer Preacher Curls
    35 pounds (each) 3x10
    40 pounds (each) 1x6
    35 pounds (each) 1x2 (drop set)
    40 pounds (each) 1x6
    35 pounds (each) 1x2 (drop set)
    25 pounds (each) 1x5 (drop set)

    Cable Wrist Curls
    22 pounds 3x10
    24 pounds 2x10

    One Arm Hammer Strength Gripper
    80 pounds 2x10
    70 pounds 2x12
    75 pounds 1x12

    Arms Out Cable Curls
    25 pounds 1x12
    30 pounds 1x12
    35 pounds 1x10
    20 pounds 1x12 (drop set)

    Pronated Dumbbell Wrist Curls
    30 pounds 1x12
    30 pounds 3x10
    25 pounds 1x12

    7:00 Karate Class

    Back to doing 3x10 with 195+ plus on Barbell Rows so that is good

    2/14
    10:00

    Squats
    135 pounds 1x10
    250 pounds 1x5
    365 pounds 1x2
    425 pounds 1x1

    Unilateral Hammer Strength Leg Extensions
    270 pounds 3x10

    Seated Leg Curl Machine
    170 pounds 1x10
    160 pounds 1x5

    7:00

    Deadlift
    135 pounds 1x8
    275 pounds 1x4
    385 pounds 1x2
    535 pounds 2x0
    500 pounds 1x0

    Ok this day sucked but my 3 leg days previous to this were all actually not bad and I needed to hit a heavy single on squats because i did not to that in awhile.

    2/15
    10:00

    Bench Press
    135 pounds 1x8
    205 pounds 1x8
    275 pounds 3x3
    230 pounds 1x10


    Dumbbell Overhead Press (Seated)
    75 pounds (each) 1x10
    70 pounds (each) 1x10
    70 pounds (each) 1x9
    70 pounds (each) 1x6
    65 pounds (each) 1x10

    Dumbbell Lateral Raises
    35 pounds (each) 3x10
    40 pounds (each) 1x8
    30 pounds (each) 1x12
    20 pounds (each) 1x12 (drop set)

    Alternating Dumbbell Vertical Raies
    30 pounds (each) 2x12
    35 pounds (each) 2x11
    40 pounds (each) 1x8
    25 pounds (each) 1x12 (drop set)

    Rear Delt Cable Rows
    35 pounds 1x12
    42 pounds 1x12
    47 pounds 1x12
    50 pounds 1x12
    45 pounds 1x12
    25 pounds 1x12 (drop set)

    Close Grip Bench Press
    160 pounds 1x10
    165 pounds 1x10
    170 pounds 1x10
    185 pounds 2x6

    Dumbbell Skullcrushers
    35 pounds (each) 3x10
    30 pounds (each) 2x12
    20 pounds (each) 1x12 (drop set)

    One-Arm Cable Pushdowns (rope)
    25 pounds 1x8
    20 pounds 1x10
    15 pounds 1x12

    5:50

    Incline Dumbbell Bench Press
    65 pounds (each) 1x5
    85 pounds (each) 1x5
    100 pounds (each) 1x9

    7:00 Karate Class

    The 270 for 3x3 is a PR and happy still able to get 230 for 10 after. Later got 100s on Incline for 9. In November I got 10 but there were a few half reps so getting 9 clean reps is good

    2/16

    Deadlift
    135 pounds 1x8
    275 pounds 1x4
    385 pounds 1x1
    535 pounds 1x0

    Barbell Curls
    110 pounds 1x10
    100 pounds 1x8
    95 pounds 3x10
    90 pounds 1x9 (+1 cheat curl)

    Concentration Hammer Curls (Seated)
    35 pounds 2x12
    40 pounds 3x10
    35 pounds 1x10

    Supinated Dumbbell Wrist Curls
    45 pounds 3x8
    40 pounds 2x10

    Pronated Cable Wrist Curls (Seated)
    17 pounds 1x12
    19 pounds 1x12
    20 pounds 1x12
    25 pounds 1x12
    29 pounds 1x12

    Chin Ups
    3x12
    2x10

    This was a bleh day


    2/17

    Karate Class

    2/18

    Deadlift
    135 pounds 1x10
    250 pounds 1x10
    365 pounds 1x10
    390 pounds 1x2
    405 pounds 1x1
    350 pounds 1x10
    345 pounds 1x7
    325 pounds 1x10

    I am happy to get 365 for 10 on Deadlifts because it was double overhand and a thicker barbell so I was working that grip more. My best with double overhand with a normal barbell is 394 and 450 mix grip. (with chalk) but this is a nice little PR.

    2/19


    Dumbbell Bench Press
    65 pounds (each) 1x10
    80 pounds (each) 1x10
    100 pounds (each) 3x10
    100 pounds (each) 1x8
    110 pounds (each) 1x4

    Incline Bench Press
    185 pounds 1x10
    195 pounds 1x6
    205 pounds 1x4
    175 pounds 1x9
    175 pounds 1x7
    160 pounds 1x10
    140 pounds 1x8

    Cable Fly's (Lower Chest)
    30 pounds (each) 2x12
    30 pounds (each) 1x10
    20 pounds (each) 1x12 (drop set)

    Decline Bench Press
    165 pounds 2x5
    170 pounds 1x3
    155 pounds 1x4 (drop set)
    140 pounds 1x5 (drop set)

    Push Ups
    44 pounds 1x7
    44 pounds 1x8
    33 pounds 2x10

    Dips
    30 pounds 3x10 (chains)
    75 pounds 2x6 ( 30 chains/45 plate)

    Dumbbell Skullcrushers
    35 pounds (each) 3x10
    30 pounds (each) 2x12

    Hammer Strength Tricep Extensions
    90 pounds 1x5
    70 pounds 2x10
    45 pounds 1x12 (drop set)

    First time hitting 185 for 10 on Incline since getting sick

    2/20

    Barbell Rows
    195 pounds 3x10
    195 pounds 1x5
    195 pounds 1x8

    Pull Ups
    45 pounds 1x9
    45 pounds 1x6
    45 pounds 1x7
    25 pounds 2x10

    Dumbbell Rows (Perpendicular to Bench)
    85 pounds 2x10
    80 pounds 2x10
    75 pounds 1x12

    Lat Pulldowns (Wide Grip)
    160 pounds 1x8
    150 pounds 1x8
    140 pounds 3x10

    Barbell Preacher Curls (Ez-Curl)
    75 pounds 1x10
    75 pounds 1x8
    65 pounds 2x10
    70 pounds 1x8

    Concentration Hammer Curls (Seated)
    35 pounds 3x10

    Pronated Dumbbell Wrist Curls
    30 pounds 3x10

    2 hours rest

    Barbell Rows
    195 pounds 3x10

    Today sucked TBH. My Barbell Row form was ugly so i went back later to try again. This was at my college gym and I was told I have to keep my sneakers on when doing the Barbell Row and just in general which pissed me off because it is just so much better to do exercises like Squats, Deadlift, Barbell Row with out shoes on so I tried to give my college gym a chance for back day but nope not happening. I can do my chest/shoulders/tricep day and that is it. Cant do chest/tricep day there because I need dumbbells heavier then 100s, can't do back there because I can not take my sneakers off for Barbell Rows, and same goes for legs and squats. Thursday I do heavy Barbell Bench then Dumbbell Overhead so I can do that there no problem. But wearing shoes on those lifts I am good. Also like I said Barbell Rows were bleh today so I am going to change it up and start with pull ups with weight added then got to barbell rows after and deload and build that up after the pull ups.