Nov. 19: Heavy Legs and some Biceps...

Today was somewhat of a short day. Felt extra toasted after squatting pretty hard and couldn't bring myself to do any more than I did.

Pushing 365 was a new high. After that, it was all I could do to stay awake!


Legs and Bi's

Squats: 3x7 (135, 185, 225) 4x5 (275, 315, 365, 315)
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Flatbar Biceps Curls: 1x10, x12, x15
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Hamstring Curls: 3x10-12

Nov. 18: Chest and Triceps

Another reasonably big day. No new highs, but I'm feeling good afterwards.

Chest and Tri's

Bench Press: 3x5 warm-up (185 lbs), 3x7 (225 lbs., 250 lbs., 265 lbs.)
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Reverse-grip Triceps Extensions: 1x10, 1x15, 1x20
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Butterflies: 3x10
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DB Kickbacks: 3x12

Nov. 17: Back Day

Feeling toasted after this lift. Haven't been keeping the blog updated after my recent travels for work, but I think I'm going to re-up my focus on this and my personal fitness.

My new mantra- "Always better"

Back day

Wide-grip Lat Pull-downs: 3x12 (3 min. rest between sets)

Wide-grip Lat Pull-downs: 3x7 (~1 min. rest between sets)
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Bent-over DB Rows: 3x12

Bent-over DB Rows: 3x7
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Close-grip Pull-downs: 4x12 **Using the handle with your palms facing each other
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Shrugs: 3x12
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Eat some chicken...

Oct. 17: Thighs and Bi's

So, I would never ever never ever ever recommend doing leg day after a back day, BUT my partner suggested it. Back almost couldn't stand the leg part of this lift, but I made it. My thigh's a bit sore, so I didn't get as much weight as I'd have hoped but still a big day

Thighs and Bi's

Heavy Squats: 2x7 warm-up, 3x5 heavy
(315 lbs, 315 lbs, 335 lbs)
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Quad Curls: 3x12-15

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Calf Raises: 3x12-15

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Preacher-bar Curls:  1x12, 1x17, 1x25

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Bent-over DB Curls: 3x12
**I should have made a video of this, but I didn't think to. Standing up and bending over, for whatever reason, forces you to pull more from the top of your biceps as opposed to the bottom like in the previous lift. I bent all the way over with my free arm elbow resting on my knee. Will make a video soon

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.
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Bent-over DB Rows: 3x12
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DB Seated Shoulder Press: 3x10-12
(65s, 75s, 70s)
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Straight-arm Pull-downs: 3x12-15
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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

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Leg Press: 4x15


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Hamstring Curls: 3x10-12

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Dumbbell Biceps Curls: 3x10-12

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

(as many as possible)

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Shrugs: 3x10-12

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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
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Wide-grip Pull-ups: 3x10-12
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Heavy Lat Pull-downs: 3x7
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Seated Close-grip Rows: 3x12-15

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DB Straight-arm Pullovers: 3x10-12

***LINK TO THE VIDEO---> http://www.youtube.com/watch?v=aR6Q38xIAJU
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Rear Delt. Raises w/ Cables: 3x10-12

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DB Front Deltoid Raises: 3x12-15
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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?