Oct. 16: Back to Lats (back and shoulders)

Yesterday, I went a bit overboard with the lats. I'm really aiming to make my lat's a bit wider and develop between my shoulder blades. Had a good day for shoulders, too- only did one shoulder lift but I hit it pretty hard.

Back to Lats

Lat Pull-downs: 1x15 warm-up, 5x10
Way more reps than I usually do, but I'm also looking to increase how many pull-ups I can do.
___________________________________________

Bent-over DB Rows: 3x12
___________________________________________

DB Seated Shoulder Press: 3x10-12
(65s, 75s, 70s)
___________________________________________

Straight-arm Pull-downs: 3x12-15
___________________________________________

DB shrugs: 3x15

Oct. 12: Leg Day Sampler

Today was a bit of a random day. I missed a few days during the week, so today was my day to get a few missed gains

Leg Day Sampler

Heavy Squats: 2x5-7, warm up, 4x5 heavy

-------------------------------------
Leg Press: 4x15


-------------------------------------

Hamstring Curls: 3x10-12

-------------------------------------

Dumbbell Biceps Curls: 3x10-12

-------------------------------------

Standing Shoulder Press: 3xAMAP **If you can do more than 15, add weight

(as many as possible)

-------------------------------------

Shrugs: 3x10-12

-------------------------------------

Calf Raises: 3x15

Oct. 9: Back and Shoulders

Dear World,

I didn't post my last few workouts. I don't like posting stuff that doesn't make sense- yesterday's workout was thrown off 'cause I was sick and only did half of what I wanted; Monday was thrown off because I lifted alone and was too distracted. Either way, today Zak and I killed it.

Back and Shoulders

Light-weight Lat Pull-downs: 3x12 warm-up weight
---------------------------------------------------------------

Wide-grip Pull-ups: 3x10-12
---------------------------------------------------------------

Heavy Lat Pull-downs: 3x7
---------------------------------------------------------------

Seated Close-grip Rows: 3x12-15

---------------------------------------------------------------

DB Straight-arm Pullovers: 3x10-12

***LINK TO THE VIDEO---> http://www.youtube.com/watch?v=aR6Q38xIAJU
---------------------------------------------------------------

Rear Delt. Raises w/ Cables: 3x10-12

---------------------------------------------------------------

DB Front Deltoid Raises: 3x12-15
---------------------------------------------------------------

Shout Outs!

Dear Tyler- practice a joke, and then let me post it on here! JOD- Joke of the day…..TJOD- Tyler's Joke of the Day. GFLT…Get Funny Like Tyler…just some ideas

Dear Sara(h)- I didn't see you at the gym today……………………………………….

Dear Donald Watts- Can I have a before and after pic for my slide show?

Oct. 6: Back in a Big Way

So, my back's been developing slower than everything else- fewer gains visibly and with the numbers. Today, all I did was back with far more reps than I usually do. If you want to talk more, hit me up on facebook. www.facebook.com/evan.moss.77

Back in a Big Way

Lat Pull-Down: 2x15 warm-up weight

Wide-Grip Pull-ups: 3x10-12

Heavy Lat Pull-downs: 4x7

Bent-over DB Rows: 3x12

Flat-bar Rows: 3x10

Chin-ups: 3x12

Straight-arm Lat Pull-Downs: 3x12

Even did some abs!

Let's talk

Oct. 3: Best Chest and Tri's Day

Yesterday was a bit of a crap shoot. Did shoulders and back, but my focus was bad and I ended up doing a bunch of random stuff in no reasonable order.

Today, I got back on track and had a good day. Not very interested in my chest getting bigger, so I'm keeping the chest reps low and focusing more on strength

Chest and Tri's

Bench Press: 2x7 warm-up, 3-4x5 heavy
(185, 225, 245, 295, 265, 245)
**I like to work my way up to prove to myself that I can do the weight. Also, I'm still letting my shoulder heal. Last week, 275 felt like I was pushing it. Thankfully, I've healed enough to get a new high today. The drastic changes in my weights (245 to 295) aren't ideal- each person lifts different.

DB Inclined Flies: 3x8-10
(30s, 40s, 50s)

**Video soon. Here's a link: http://www.youtube.com/watch?v=MsWrLAhhVJc**

Triceps Extension Superset: 2x15 each hand, 2x12, 2x10
**For these, alternate between palms facing up and palms facing down. EX: we did one set of 15 reps palms up, one set palms down for the first "2x15" set.



Go get big. And tell me how you did it..ha

Oct. 1: Thighs and Bi's

Today was a trip. Last week, I told Zak (lifting partner) I could increase my max squat by 10 pounds per week. This is my first week actually tracking and proving myself right.

Someone just mentioned that you have to sign into something to leave a comment. I don't know how right that is, but if you care to comment, send me an email or something…facebook request or something to let me know that I might possibly almost be helping someone out! lol

EMoss225@gmail
www.facebook.com/evan.moss.77

Tomorrow, I'll get back to finding inspirational videos to put on here.

Don't cheat and be lazy on your squats like the rest of the world!

Legs and Biceps

Heavy Squats: 2x5 warm-up, 3x5 heavy
(205, 255, 315, 345, 375x3, 315x4) 
**Couldn't finish my last heavy set, so I dropped weight and did a few extra to make up for it

Leg Press: 3x15-20
(5 plates)

Seated DB Biceps Curls: 1x20, x15, x12
(25s, 30s, 35s)
**20 reps each arm so 40 total

Hamstring Curls: 3x12

ABS! Ha! I actually really did abs for a change today. 3 sets of 10 reps on this random ab crunch machine that I don't expect to ever see in another gym ever again. Abs are like the vegetables of the gym- gotta have em' but everyone hates them.


Make moves

Sept. 30: Chest and Tri's

Dear Strangers- don't be strangers. Say hello, share a result or idea or something. Conversation can turn into motivation.

Dear Zak- I win again.

Dear 4moms Jokesters- stop reading..Ha…unless we can actually discuss workout stuffs over lunch or something

Chest and Triceps

Inclined Bench Press: 2x7 warm-up weight, 3x5-7 heavy
(185, 205, 225x7, 245x5, 225x7)


Dips: 3x10-15


Triceps DB Kick-backs: 3x7 heavy, 2x12 light **I'll be sure to make a video of this next time
(35s, 35s, 35s, 20s, 20s)


Reverse-grip Triceps Extensions: 3x10-12 **Reverse grip meaning palms up



By the end of the workout, I was feeling under the weather (aka lazy). Probably should have tossed in another exercise but there's always tomorrow..