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Psl log - rebuilding the dog !
- Thread starter macedog24
- Start date
- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Took my 14 yr old daughter and her friends to rock a bowl , from 10pm-1am. So i went up to the gym til 12am. So last night i did legs and some biceps.
Legs
LEG PRESS
8 PLATES X 15 REPS
12 PLATES X 15 REPS
16 PLATES X 15 REPS
18 PLATES X 12 REPS
18 PLATES,+ 4 -25LB PLATES X 10 REPS
Could of gone heavier, but dont wanna over do it just yet.
Leg extentions
100 x 15
120 x 15
140 x 15
170 x 12
190 x 12 dropset, 120 failure,80 failure.
Leg curls
90x 15
110 x 15
130 x 15
150 x 15
Calf raises standing
60 x 20 hold at the top (squeeze )5 sec
80 x 15
100 x 12
120 x 10 dropset 80, 40 (failure)
Seated calf machine broken no seat!!!
Biceps
Bicep explode
45lbs x 12
55 lbs x 12
65 lbs x 12
70 lbs x 10
Preacher curls( grip all the way to the inside so forearms touch while doing curls.
70 x 15
80 x 15
90 x 15
100 x 15
120 x 10. Fatigued extremely fast.. im exhausted.
Standing 2 hand cable curls w/bar
60 x 15
70 x 15
80 x 12
90 x 10
Dropset. . Totally exhausted. Legs did me in.. this is why i do legs alone.
Went back and waited for my daughter and her friends. Dropped them off went home. Bed by 2:30/3 am. Up and off to work 6:15am.
Legs
LEG PRESS
8 PLATES X 15 REPS
12 PLATES X 15 REPS
16 PLATES X 15 REPS
18 PLATES X 12 REPS
18 PLATES,+ 4 -25LB PLATES X 10 REPS
Could of gone heavier, but dont wanna over do it just yet.
Leg extentions
100 x 15
120 x 15
140 x 15
170 x 12
190 x 12 dropset, 120 failure,80 failure.
Leg curls
90x 15
110 x 15
130 x 15
150 x 15
Calf raises standing
60 x 20 hold at the top (squeeze )5 sec
80 x 15
100 x 12
120 x 10 dropset 80, 40 (failure)
Seated calf machine broken no seat!!!
Biceps
Bicep explode
45lbs x 12
55 lbs x 12
65 lbs x 12
70 lbs x 10
Preacher curls( grip all the way to the inside so forearms touch while doing curls.
70 x 15
80 x 15
90 x 15
100 x 15
120 x 10. Fatigued extremely fast.. im exhausted.
Standing 2 hand cable curls w/bar
60 x 15
70 x 15
80 x 12
90 x 10
Dropset. . Totally exhausted. Legs did me in.. this is why i do legs alone.
Went back and waited for my daughter and her friends. Dropped them off went home. Bed by 2:30/3 am. Up and off to work 6:15am.
- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Yesterday i worked 7a-11p. Had to be back,at work this morning 7am. during the day, i managed to do HIIT two times. 20 and 25 minutes i believe. Last night before leaving i also, managed to,do some delt work. It was a mess at work yesterday so my attention and focus was on problems on my job. Hopefully today is more productive.
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
How is everyone today.. first day swinging from day to nights. Sorry if i wasnt active early in the day . First day sleep is crazy. Up from 630 am. Til about 9. Sleep from930 til 1130 .pick up my son from school. Up til about 3pm sleep from 3-6. ... so mondays are a long day going from daylight til night shift..
Ive gotten in 2 jogs this early tuesday morning. Also training someone so my time has been a little bit limited. Will,update shortly.
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Ive gotten in 2 jogs this early tuesday morning. Also training someone so my time has been a little bit limited. Will,update shortly.
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Ok hit the golds early today. Was feeling very strong early on. Kinda fizzled out toward the end.
Shrugs
180 x 20
230 x 20
270 x 15
320 x 15
Dropset 270 til failure, 180 til failure
Sholder press
4 sets x 8-15 reps
Upright rows
4 sets x 10-15 reps
Bent over rows Olympic bar underhand grip
4 sets , 8-12 reps
High rows.
4 sets x 10-15 reps
Biceps
Bicep explode
4 sets x 8-12reps
Preacher curls close grip forearms touch.
5 sets x 8 -12
Standing cable curls w/bar
4 sets 8-10reps
One arm concentration curls
3 sets x 8-10
Reverse curls bar
4 sets x 12 reps
Hammer curls
3 sets x 12
Wrist curls/reverse grip wrist curls
25/15. 25/15. 20 /12
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Shrugs
180 x 20
230 x 20
270 x 15
320 x 15
Dropset 270 til failure, 180 til failure
Sholder press
4 sets x 8-15 reps
Upright rows
4 sets x 10-15 reps
Bent over rows Olympic bar underhand grip
4 sets , 8-12 reps
High rows.
4 sets x 10-15 reps
Biceps
Bicep explode
4 sets x 8-12reps
Preacher curls close grip forearms touch.
5 sets x 8 -12
Standing cable curls w/bar
4 sets 8-10reps
One arm concentration curls
3 sets x 8-10
Reverse curls bar
4 sets x 12 reps
Hammer curls
3 sets x 12
Wrist curls/reverse grip wrist curls
25/15. 25/15. 20 /12
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Had to come back,in to work early. So hit the gym early as well.
Started off some incline chest press
5 sets x10-20 reps
Had a great pump ,really good focus. Was flying along.
Jumped over to shrugs
5 sets ,x 12-25 reps
Again.moving pretty fast, not much rest time. Pace is 20 seconds between sets.
Pulldowns/pullups superset one to the other .no break
3 x 8-15/ 3 x 12-20
Legs
Leg press.
5 sets 10-20reps.
Last set 910 x 10. Reps. Felt pretty good going down knees to chest.
Seated calfs seat still missing..(what a joke)
Extension
5 sets 20- 10 reps, dropset last set,
Leg curls
3 sets, 15 reps. had to,work in with someone. Was taking to long
Standing calf raises.
3 sets toes forward x 15
3 sets toes pointed outward. 8-15reps
Took about 2 scoops super pump juice extreme in 6 oz. Water 10 minutes before going in the gym.
Energy was up, a little shakey. Nothing crazy, pumps where pretty good, endurance was better, .. had a good amount of ingredients at the bottom of my bottle... first time this happened. Could be because i left my container in the fridge
Started off some incline chest press
5 sets x10-20 reps
Had a great pump ,really good focus. Was flying along.
Jumped over to shrugs
5 sets ,x 12-25 reps
Again.moving pretty fast, not much rest time. Pace is 20 seconds between sets.
Pulldowns/pullups superset one to the other .no break
3 x 8-15/ 3 x 12-20
Legs
Leg press.
5 sets 10-20reps.
Last set 910 x 10. Reps. Felt pretty good going down knees to chest.
Seated calfs seat still missing..(what a joke)
Extension
5 sets 20- 10 reps, dropset last set,
Leg curls
3 sets, 15 reps. had to,work in with someone. Was taking to long
Standing calf raises.
3 sets toes forward x 15
3 sets toes pointed outward. 8-15reps
Took about 2 scoops super pump juice extreme in 6 oz. Water 10 minutes before going in the gym.
Energy was up, a little shakey. Nothing crazy, pumps where pretty good, endurance was better, .. had a good amount of ingredients at the bottom of my bottle... first time this happened. Could be because i left my container in the fridge
- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Saturday i did cardio only, 35 minutes on the arch trainer and 15 minutes on the elliptical. Sunday, took off spent the day with the kids. Went to a big ass playground.
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Today ive gotten in 2 jogs, 25 minutes , and 33 minutes.
My sinuses are killing me.. it is draining my mojo! I believe i have an infection.. nasty green, yellow and brown. Gunk....
Hopefully when i leave work at 11 my exit isnt blocked off again. Instead of taking the tunnel to get home i had to go through downtown and it took me almost 1hr. Normally i can be at the gym in 15minutes. They close at 12. So cross your fingers friends.
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My sinuses are killing me.. it is draining my mojo! I believe i have an infection.. nasty green, yellow and brown. Gunk....
Hopefully when i leave work at 11 my exit isnt blocked off again. Instead of taking the tunnel to get home i had to go through downtown and it took me almost 1hr. Normally i can be at the gym in 15minutes. They close at 12. So cross your fingers friends.
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Last few days have been kinda rough. On a solid note , today was chest and back
Chest
Seated incline machine
130 x 20
150 x 20
170 x 15
190 x 12
210 x 12
230 x 10
250 x 7
Flat bench
5 sets x 20-8 reps
Decline dumbells
5 sets 15-6 reps
Pec deck
5 sets x 20- 12 reps
Pulldowns
5 sets x 15-12reps. Slow stretch
Pulldowns to chest
3 sets x 12 reps
Pullups machine
4 sets x 15-10 reps
High rows
3 sets x 15-12 reps
Seated rows
3 sets x 15 reps
Bent over rows
3 sets x 12 reps
One arm rows
3 sets x 12-8 reps
No cardio , didnt have time.
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Chest
Seated incline machine
130 x 20
150 x 20
170 x 15
190 x 12
210 x 12
230 x 10
250 x 7
Flat bench
5 sets x 20-8 reps
Decline dumbells
5 sets 15-6 reps
Pec deck
5 sets x 20- 12 reps
Pulldowns
5 sets x 15-12reps. Slow stretch
Pulldowns to chest
3 sets x 12 reps
Pullups machine
4 sets x 15-10 reps
High rows
3 sets x 15-12 reps
Seated rows
3 sets x 15 reps
Bent over rows
3 sets x 12 reps
One arm rows
3 sets x 12-8 reps
No cardio , didnt have time.
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Tonight hit the gym. Took almost 2 scoops of pump juice extreme.
Tonight i did arms
Start off with seated inclines, warm s up tri's get a good chest pump.
5 sets x 12-15reps
Tricep ext
100 x 15
120 x 15
140 x 15
160 x 12
170 x 12 drop set, 120 til failure, 80 til failure
Nautilus seated dips
180 x 20
270 x 15
360 x 15
450 x 12
Dropset, strip off 1 plate each side . Rep til failure. Strip off another and repeat, until 2 plates left
Reverse grip extentions
60 x 15
70 x 15
80 x 12
90 x 12
100 x 10
Oh tricep ext.
4 set x 8x 12 reps. Dont remember weight.
Preacher curls
70 x 15
80 x 15
90 x 15
100 x 12
120 x 12
Elbows and forearms together.
Bicep explode
45.x 12
55 x 12
65 x 10
85 x 8
Straight bar cable curls
60 x 12
70 x 12
80 x 12
90 x 10
100 x 10
V bar cable curls
60 x 12
70 x 12
80.x 12
90 x 12
100 x 8
Dropset 60 til failure, 40 til failure
Standing wrist curls cable machine w/straight bar behing my back
50 x 30
60 x 25
70 x 20
Done.
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Tonight i did arms
Start off with seated inclines, warm s up tri's get a good chest pump.
5 sets x 12-15reps
Tricep ext
100 x 15
120 x 15
140 x 15
160 x 12
170 x 12 drop set, 120 til failure, 80 til failure
Nautilus seated dips
180 x 20
270 x 15
360 x 15
450 x 12
Dropset, strip off 1 plate each side . Rep til failure. Strip off another and repeat, until 2 plates left
Reverse grip extentions
60 x 15
70 x 15
80 x 12
90 x 12
100 x 10
Oh tricep ext.
4 set x 8x 12 reps. Dont remember weight.
Preacher curls
70 x 15
80 x 15
90 x 15
100 x 12
120 x 12
Elbows and forearms together.
Bicep explode
45.x 12
55 x 12
65 x 10
85 x 8
Straight bar cable curls
60 x 12
70 x 12
80 x 12
90 x 10
100 x 10
V bar cable curls
60 x 12
70 x 12
80.x 12
90 x 12
100 x 8
Dropset 60 til failure, 40 til failure
Standing wrist curls cable machine w/straight bar behing my back
50 x 30
60 x 25
70 x 20
Done.
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Well im still up. Lol... i said not to take it real late. I.didnt get to the gym til about 10:30. So i took about 1.3/4 scoop of pump juice. When i got there i was already feeling it..
the concentration is nice. Energy is great. But it lingers afterward.. guess i should of listened to myself.
Last night.
Chest seated incline machine
6 sets x 15 -8 reps
Flat bench
5 sets x 15 -8 reps
Incline dumbells
5sets x 15-10reps
Decline dumbells
5 sets 15- 8 reps
Pek deck
6 sets -20-12 reps
Seated shoulder press
5 sets 15-10reps
Shrugs
5 sets 25 -8reps
Upright rows
5 sets 12-8 reps
High rows
5 sets.x 12 reps
Front/rear/side raises
15-8 reps x 4 each.
20 minutes arch trainer
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the concentration is nice. Energy is great. But it lingers afterward.. guess i should of listened to myself.
Last night.
Chest seated incline machine
6 sets x 15 -8 reps
Flat bench
5 sets x 15 -8 reps
Incline dumbells
5sets x 15-10reps
Decline dumbells
5 sets 15- 8 reps
Pek deck
6 sets -20-12 reps
Seated shoulder press
5 sets 15-10reps
Shrugs
5 sets 25 -8reps
Upright rows
5 sets 12-8 reps
High rows
5 sets.x 12 reps
Front/rear/side raises
15-8 reps x 4 each.
20 minutes arch trainer
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- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
started using my treadmill at the house today! 30 minutes. Every 5 minutes i increased the incline and speed. By 1.
By 15 minutes incline 3 and 3mph i could fst walk but i tried to,do,short steps and jog . A little awkward. Incline 4 and 4 mph.
Felt good, 25 minutes in i was sweating pretty good. 5 incline and 5mph. For 5 minutes. I will start using this a little more each week. Right now., twice a day. Is good. Gonna change up how i run. Gonna program a hiit workout. Should be great
By 15 minutes incline 3 and 3mph i could fst walk but i tried to,do,short steps and jog . A little awkward. Incline 4 and 4 mph.
Felt good, 25 minutes in i was sweating pretty good. 5 incline and 5mph. For 5 minutes. I will start using this a little more each week. Right now., twice a day. Is good. Gonna change up how i run. Gonna program a hiit workout. Should be great
- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Im up for the supervisor position at work. Its only 40 hours a week. No over time. But i believe they are willing to give me 85k. What does everyone think.. this is the same position last year i thought i had, and they went and hired someone much cheaper in price with no experience. He gave notice. Im still taking an annual cut in pay from 100k -down to 85. But my hours are cut almost in half
- Joined
- Jan 9, 2013
- Messages
- 15,322
- Reaction score
- 2,757
- Points
- 121
Today i havent done much. Kinda tired. Ive been up throughout the day. My 18 yr old son has had some back ,problems for yrs. Always in a lot of pain, and the doctors can never tell us what is wrong with him. So he has been seing specialist , and chiropractors, and going to therapy . Just this week they realized his pelvis was out of alignment. So they realigned it. It helped. But wasnt the problem still in pain. Today i received a call from his dr about the mri. Wanted to, see us in the office. Long story short, he has a cyst in the lower portion of his spine on the nerves. . So we have to set up to see another specislist to have it removed. They believe this could be the cause of his issues. All these years and knowone noticed his pelvic bone was out of alignment. And all the mri's and x rays. No one seen this cyst??? Im relieved .it is a cyst. And not a mass , or cancer . He must have more bloodwork, among other things done. But hopefully we can bring this to an end and he will have a normal life now, pain free.. sorry i havent been on a lot today . This is why.
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