View Single Post
Old 12-05-2012, 11:58 AM   #134
Registered User
Join Date: Jan 2008
Location: Edmonton/Vernon
Posts: 224
My Ride: 2003 BMW M3
Gonna post logs like everyone else for a bit, maybe someone will see an inefficiency.

Mondays workout...

Military Press
115lbs x 6
115lbs x 5
115lbs x 3 (failed on 4)
110lbs x 4

DB Press (weight is both dbs)
90lbs x 7 (failed on 8th)
90lbs x 6
80lbs x 7

Side Laterals (weight is both dbs)
40lbs x 8
40lbs x 8
40lbs x 8

I don't like going too heavy on these, looking for smooth controlled reps.

Rear delts cables

Failed at this, gym is too busy (only one cables section), going to switch it to reverse dumbbell flies lying down on the bench.

Skulls (try 60 next time)
55lbs x 8
55lbs x 8
55lbs x 8

French Curls
45 x 7
45 x 3
35 x 6

tri's were toast


135 x 6 (warmup x 2)
245 x 8
245 x 8
250 x 8
250 x 8 (will try 255 next week)

T-Bar Rows
115 x 8
160 x 5
147.5 x 6

Wide Grip Pullups (B/W)

7 reps
6 reps
4 reps

DB One-Arm Rows

60lbs x 8 (3 sets, nice and slow reps)

Seat rows

85 x 8 (3 sets, nice and slow reps)

For db one-arm rows and seated rows, I like to do a weight that I can control and do nice smooth reps with, squeezing the lats etc. with each rep. Good strategy? Or should I be going balls to walls with these too

Preacher Curls
50lbs x 10
50lbs x 10
50lbs x 10

Was supposed to do below:

Incline DB Curls - 3 Sets X 8-10 Reps
Concentration curls - 3 Sets X 8-10 Reps

But my arms felt shot and I had already been in the gym for an hour and 15 minutes... I think I'm going to just do 3 sets of a bicep isolation exercise (swap each week between the above) to kind of "finish them" off, considering I do a ton of heavy pulling back exercises.

So far so good, been tracking my food and hitting 3200 calories on gym days, on average about 250g of protein / 300g carbs / 80g fat. If I don't put on mass I'll be incredibly pissed.
dabears is offline   Reply With Quote