My Log (Workout that is)

[smookey]

Last few-
Workout 8
Leg press 930x16, 750x18, 570x26
leg curl 170x14, 150x13, 130x18
calf raise machine 85x15, 75x12, 65x12
Workout 9
pulldown machine 370x7, 280x14, 240x16
meadows row 110x16, 100x13, 90x20
camb bar tricep ext 100x17, 90x14, 80x17
barbell shrug 325x16, 285x16, 235x24
Notes
-bw at around 207-208
-have started to add a bit of volume after sessions (ala John Meadows stuff) mostly for arms, calfs, and delts

[smookey]

Workout 3
close grip lat pulldown 205x12, 185x10, 145x17
barbell row 225x12, 205x15, 155x21
floor press (w/camb bar) 210x11, 190x10, 140x18
db shrug 90sx23, 80sx18, 70sx20
Workout 4
incline smythe press 225x8, 205x10, 185x11
drag curl 100x13, 90x13, 80x18
cable curl (rope) 90x13, 75x14, 60x19
seated db press 80sx6, 65sx11, 55sx14
Notes
-bw down to 207 as I made a slight tweek in kcal

[smookey]

Last few-
machine chest press 350x10, 300x14, 260x15
preacher curl 100x12, 90x10, 80x11
pinwheel curl 70sx14, 55sx17, 40sx21
seated smythe shoulder press 180x10, 150x13, 130x14

hack squat 470x16, 380x16, 290x26
sldl 345x11, 305x11, 255x12 (just about yacked on this one)
donkey calf raise 315x15, 255x12, 215x12

-bw sitting at around 210-212

[smookey]

6/10/11
lat pulldown machine 370x7, 280x13, 240x13
meadows row 100x18, 90x19, 80x23
tricep ext 95x14, 85x14, 75x16
barbell shrug 320x15, 280x14, 230x22

[smookey]

I have neglected my log and have too many workouts to go over so I will just list some of the lifts I am most happy with over the last little bit-
Leg press 920x17
Reverse symthe press 240x11
Rack chins 60x15
Dimel deads 420x6
Box squat 340x9

-bodyweight sitting at 211-213

[smookey]

Last few-
Workout 1
Upright Chest Press Machine-345x8, 295x13, 255x13
Preacher curl-95x11, 85x8, 75x10
Pinwheel curl-70sx12, 55sx15, 40sx20
Seated smith press-175x11, 145x14, 125x14
Workout 2
Hack squat-465x15, 375x16, 285x23 (plus sled)
SLDL-340x11, 300x10, 250x11
Donkey calf raise-310x13, 250x12, 210x11
Notes
-I am going to cut calories on Sun, Tues, Thurs to 4500 (getting a little too fluffy) and see how I respond. Plan is to recomp till Feb when i start my prep.

[smookey]

Happy late bday bro. Will be following along in here as well, things look mighty fine.

Thanks for stoppin in :wavey:

[mark!]

Happy late bday bro. Will be following along in here as well, things look mighty fine.

[smookey]

Last few...
Workout 8
Leg press - 910x19, 730x19, 550x33 (plus sled)
Seated leg curl - 130x19, 110x19, 90x27
Calf raise machine - 75x14, 65x13, 55x12
Workout 9
Lat pulldown machine - 365x5, 275x12, 235x12
Meadows row (w/ barbell) - 90x17, 80x19, 70x22
Floor skulls - 115x7, 95x10, 75x18
Barbell shrug - 315x13, 275x14, 225x20
Notes-
- Just getting the feel back for some of these movements, love doing the Meadows row again
- Morning weight is fluctuating between 207-209
- Going to see Pearl Jam tonight, have loved them since I was a little punk wearing flannel

[LG1]

Thanks LG, I enjoy following yours as well.

Good to hear bro...for us middle-age folks :dance:

[smookey]

Thanks LG, I enjoy following yours as well.

[LG1]

Happy belated...will be following along. Good luck!

[smookey]

I will log my last few workouts -
Workout 3
Box squat-335x9, 295x16, 245x17
High stance leg press-470x19, 380x21, 280x26 (plus sled)
Leg press calf raise-380x15, 290x14, 200x15 (plus sled)
Workout 4
Rack chins-55x14, 35x11, bwx15
Dimel deads-415x5, 325x10, 285x13
Reverse smyth press-235x10, 195x12, 175x13
Smyth shrug-305x15, 265x16, 215x18
Workout 5
Incline machine chest press-330x12, 280x11, 240x12
Cable curl-83x13, 60.5x15, 45.5x18
Incline dumbell curl-45sx8, 30sx14, 25sx18
Upright row-145x14, 125x12, 105x20

Was my birthday on Friday so weekend nutrition hasnt been as clean as I want.

[smookey]

I have decided to start up a journal on here, I have one kind of going on IAs but I thought I'll change things up a little.

History - I have lifted for quite a few years and feel blessed to be able to go to the gym. At age 34, I have realized how much lifting has enriched my life and how important it is for keeping me balanced and centered. I worked with Skip earlier this year in the guinea pig experiment and got down to under 170lbs (gasp) in the best condition of my life. I now weight 209 w/ my top 4 abs showing.

Goals/Plans - Hardening till the start of Feb 2012 then I will start a 16-20 wk mock prep. I will then take another offseason and the next prep will be for a contest.

Nutrition - I have worked up to 5000 kcal per day w/ a full day shitload on Saturdays.

Supplements - I cycle DAA and DIM for 6 wks on/2 off, also take multi, fish oil, vit c, d, b, acidopholus, MG powdered muscle around workouts, and MD GDA before carb meals

Lifting - 4 days per week, rotating 3 movements with 3 descending sets.