back workout from yest

Lat Pulldown - 185x15, 100x12, 130x6, 145x6, 160x6
Deadlift - 135x12, 185x10, 225x5, 275x5, 300x1 drop 275x2
DB Bench Row - 45x15, 55x12, 65x12, 65x8
Upright Row - 45x15, 45x12, 65x12, 65x10 drop 45x8
Side Lateral up/down (machine) - 50x6, 60x6, 70x6, 60x6

chest and arms

good workout today...struggling with the idea that i cant quite lift as much as i did in the previous rotation b since i am dieting. i guess there is always that ego of wanting to lift the same or heavier than you did before, but as long as im lifting enough to stimulate the muscles i cant complain too much

Incline DB Press - 40x15, 45x12, 50x10, 70x5, 80x5, 85x3(1 neg rep)
Chest Dips - bodyweightx20, bx15, bwx15, bwx15
Flat Bench Press - 115x12, 135x12, 155x10
Barbell Curl - 40x12, 50x10, 70x6, 80x6
Triceps Pressdown - 55x15, 70x15, 90x6, 115x6
Rope Curl - 70x12, 70x12
-superset-
DB Extension - 50x12, 50x12

rotation b legs

Leg Press - 4 platesx15, 6 platesx13, 10 platesx8, 12 platesx7, 14 platesx6
Stiff Leg DL - 95x12, 115x10, 125x8, 135x8, 135x8
Squat - 115x15, 135x15, 185x10
Walking Lunges - 40x12, 60x12, 70x10
Standing Calf Raises - 35x25, 35x23, 55x20, 75x18

back/shoulders from yest

Reverse Lat Pulldown - 90x15, 110x15, 120x6, 145x6, 160x7
Close Grip Tbar - 45x15, 70x13, 90x10, 115x9 drop 90x8
Rope Pulldown - 40x20, 60x12, 75x11 drop 60x10
Db Press - 35x15, 45x12, 55x6, 70x5
Front Raise - 20x12, 20x12
-superset-
Seated Side Lateral (machine) - 50x12, 60x8 drop 50x10

chest/arms from 4/23

BB Bench Press - 95x15, 115x15, 135x13, 185x5, 185x5 drop 135x10
Incline DB Press - 35x15, 50x10, 60x10, 70x9
In DB Fly - 35x13, 40x10, 45x10
Cable Curl - 50x15, 70x13, 80x10, 100x10
Rope Pressdown - 50x15, 60x13, 70x10, 80x10
Hammer Curl - 25x12, 30x12
-superset-
Dips (Bench) - 2 sets to failure

legs from 4/22

Smith Squat - 90x15, 90x15, 110x13, 160x10, 180x10, 200x10
Hoist Leg Extension - 91x15, 115x6, 138x6, 161x7
Hoist Seated Leg Curl - 115x15, 133x15, 167x8, 199x8
DB Lunge - 45x12, 50x10, 55x10
Hoist Standing Calf Raise - emptyx25, emptyx25, 50x20, 50x18
Hoist Abs Machine - 4 sets 20 crunches (front and obliques)

back/shoulders

long day at work....had to fight through a major headache during the workout that was very painful at times, but i pushed through and still worked the muscles good imo

Reverse Lat Pulldown - 85x15, 100x13, 130x6, 145x6, 160x6
Close Grip Tbar - 70x15, 90x13, 115x10, 125x10
Rope Pulldown - 55x15, 70x13, 85x11
Db Press - 35x15, 45x13, 55x6, 70x6
Front Raise - 25x12, 25x12
-superset-
Seated Side Lateral (machine) - 40x12, 50x12

yesterdays chest/arms

chest i think was still a little sore from sunday's match, so i didnt lift as much weight as i thought i would, but had some major pumps going with arms...got some big numbers there

BB Bench Press - 95x15, 115x13, 135x12, 185x5, 185x5 drop 135x8
Incline DB Press - 40x15, 50x10, 60x10, 70x10
In DB Fly - 30x10, 35x12, 45x10
Cable Curl - 40x15, 60x12, 80x10, 100x10
Rope Pressdown - 40x15, 60x15, 80x10, 100x10
Hammer Curl - 35x12, 40x12
-superset-
Dips (Bench) - 2 sets to failure

leg day..wow

Watched Overkill on bb.com....very interesting. Got to try MuscleMeds new Code Red preworkout powder before it hits GNC in a few weeks. Got the fruit punch flavor, mixes very well, did not have to keep shaking it up and the taste was really good. Have to say it was an amazing product, I had energy the entire leg workout, hit prs all the way through. This was after I had finished wrestling in virginia beach...heres the kicker: got on the stairmaster after the workout and did CARDIO for 15 mins...level 15...I never do cardio after legs haha

Squat - 95x15, 115x15, 135x12, 165x10, 185x10, 205x10<~~PR
Leg Extension - 110x15, 140x8, 170x7, 200x7<~~PR
Lying Leg Curl - 70x13, 80x10, 90x8, 100x7<~~PR
Bar Lunge - 45x15, 95x10, 95x10
Seated Calf Raise - emptyx25, emptyx25, 25x20, 25xfailure
--superset--
Donkey Calf Raise - 90x20, 90x18, 90xfailure, 90xfailure

2 months done

Ok here we go...2 months down 4 to go!!

Measurements:
Weight 149.6
BF 8.9%
Biceps 14.5"
Thigh 22.5"
Calf 14"
Waist 29"
Chest 36"

back/shoulders from yest

another good workout, although back has always been my fav to train...got some good cardio in also, moving a gnc store in norfolk to a diff location for 8 hrs lol

Reverse Lat Pulldown - 85x15, 100x15, 130x6, 145x6, 170x5<~~PR
Close Grip Tbar - 55x15, 70x15, 115x10, 125x10<~~PR, 135x6<~~PR...again
Rope Pulldown - 55x15, 70x12, 80x10, 80x10
Db Press - 40x15, 45x12, 55x6, 65x5
Front Raise - 25x12, 25x12
-superset-
Seated Side Lateral (machine) - 40x12, 50x12

leg day yest

so yest i decided to switch up locations and went to the new 24 hr mini gym that just opened up, which carl is now the boss man of..he was telling me about the equipment from hoist fitness and how diff it was compared to regular machines....figured it was going to be an interesting workout.......and it was, my legs were full of blood after the first few sets of extensions

Smith Squat - 110x15, 130x12, 140x12, 160x10, 160x10, 180x10
Hoist Leg Extension - 91x15, 126x6, 126x6, 138x6 drop 91x8
Hoist Seated Leg Curl - 79x15, 97x15, 133x8, 167x8 drop 115x8
DB Lunge - 45x12, 50x10, 55x10
Hoist Standing Calf Raise - emptyx25, emptyx25, 40x20, 40x18 drop 20x15
Hoist Abs Machine - 4 sets 20 crunches (front and obliques)

another awesome back/shoulders

really good workout all the way...hit some huge numbers for PRs...

Reverse Lat Pulldown - 85x15, 100x12, 120x6, 140x6, 160x6<~~PR
Close Grip Tbar - 55x15, 70x15, 90x10, 115x10<~~PR drop 90x7, drop lft arm only 45x7
Rope Pulldown - 45x15, 60x12, 70x12
Db Press - 35x15, 45x12, 55x6, 65x6..70x2<~~PR
Front Raise - 20x12, 20x12, 25x12
-superset-
Seated Side Lateral (machine) - 40x12, 50x12, 60x12
Abs - 3 sets of 20 machine crunches

chest/arms

today was a great day at the gym...really good pump all the way through

BB Bench Press - 95x15, 115x12, 135x10, 185x5, 185x5, 185x5
Incline DB Press - 35x15, 45x10, 55x10, 70x8w/1 negative
In DB Fly - 30x15, 35x12, 35x11
Cable Curl - 40x15, 50x15, 60x12, 70x11
Rope Pressdown - 40x15, 50x15, 60x12, 70x11
Hammer Curl - 25x12, 30x10
-superset-
Dips (Bench) - 2 sets to failure

back to rotation a...err legs rather

used power rack for squats as opposed to smith machine 2 months ago....and no wraps...so i hit a pr in the squats

Squat - 115x15, 115x13, 135x12, 185x10, 185x10, 200x10<~~PR
Leg Extension - 110x12, 140x6, 140x6, 155x7
Lying Leg Curl - 65x13, 75x10, 85x8, 90x7
Bar Lunge - 45x12, 95x10, 95x10
Seated Calf Raise - emptyx25, emptyx25, 25x20, 70x18
Abs - 4 sets 20 crunches

killer workout!!

another fantastical back/shoulders day, esp the shoulders...some prs, heavy lifting, with a dash of lou ferrigno in pumping iron involved lol...so heres the results

Machine Pullups - 30x14, 30x12, 30x10, 30x10
Seated Cable Row - 70x15, 85x15, 100x12, 115x12, 130x12
DB Row - 45x15, 65x12, 75x12<~~PR....def felt like I could have gone heavier too
Standing Bar Press - 45x15, 95x12, 115x7<~~PR.....135x4!!<~~PR again haha drop 95x8 (during this exercise i had the image of lou ferrigno doing presses from pumping iron in my head and that kept me going)
Side laterals (machine, no rest) - 30x12, 40x12, 50x10, 40x10, 30x10
Side lats machine (left side only, no rest) - 40x10, 30x10, 25x8<~~slow reps on the last one

chest/arms

left straps at home...oh well still a really good workout...carl and i were both wearing our team franco shirts today!!

Flat DB Press - 40x15, 45x12, 50x10, 75x6, 85x6, 100x4 (carl assisted on a few)
Incline DB Press - 40x15, 50x12, 55x11, 60x10
Flat DB Fly - 35x12, 40x11, 40x10
Incline DB Curl - 15x12, 20x10, 25x6, 25x5
Skullcrushers - 30x15, 40x12, 60x6, 70x6
Concentration Curl - 20x12, 20x12
-superset-
DB Kickback - 20x12, 20x10

last day of legs c day...for now

Leg Extension - 100x15, 130x10, 160x10
Front Squat - 95x12, 115x10, 135x7, 155x6, 185x5<~~PR
Stiff Leg DL - 115x12, 115x12, 135x10, 135x9
Sumo DB - 55x15, 60x12, 70x12
Leg Press Calf Raises - 2 platesx25, 2 platesx20, 2 platesx20..2 platesxfailure

back day

this mornings workout was prob the best back workout ive had in a very long time..apparently hit some fibers that were dormant haha bc i was sore walking out the gym...shoulders got worked pretty good too

Machine Pullups - 30x12, 30x12, 30x10, 30x10
Seated Cable Row - 90x15, 105x14, 115x12, 120x12
DB Row - 45x15, 55x12, 70x10
Standing Bar Press - 95x11, 95x10, 95x8, 105x6
Side laterals (machine) - 30x12, 40x12, 50x10
Side lats machine (left side) - 40x10, 30x10

todays chest/arms

well today was a better workout than yesterday..still getting used to my new toys (aka versa gripps)...cant wait for back workout tomorrow, luckily my gym is open haha..so here we go

Flat DB Press - 35x15, 45x12, 55x10, 80x6, 90x5, 90x5 wanted to go for 100 after the first set of 90, but not quite there, still happy with 2 sets of 90x5
Incline DB Press - 35x15, 45x12, 45x11, 50x11
Flat DB Fly - 30x12, 35x12, 40x12
Incline DB Curl - 20x15, 20x12, 30x6, 30x5
Skullcrushers - 40x12, 60x11, 70x10, 70x8
Concentration Curl - 20x12, 25x10
-superset-
DB Kickback - 20x12, 25x11

legs

today one was of those days...idk just felt like i was going through the motions of the workout. wasnt a good or bad workout...down the middle, hopefully chest workout tomorrow will be a little more productive

Leg Extension - 100x15, 130x10, 150x10
Front Squat - 95x12, 115x10, 135x6, 155x6, 165x5
Stiff Leg DL - 115x12, 115x12, 135x10, 135x10
Sumo DB - 50x15, 60x12, 60x12,
Seated Calf Raises - no weight added...4 sets to failure, super slow count focusing on muscle contraction

side note: i do have my music for my posing routine selected and mixed already, so thats good