GT's Journal

Yeah, I already got some of those. Thanks man. I will prob do chest again on Fri or Sat. I will give it a try. 
 
I won't be able to do it but once a week though, b/c I have to go off the routine we do in my wegiht training class when I bench on wednesdays. But I will be able to when I bench on my own outside of school.
 
-Kyle
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

I kinda tweaked my lower back the other day at baseball workouts, so I slept in late today so I wouldn't have to do hack squats with my hurt back, and baseball workouts were cancled today because of the weather. I have to work tonight from 6-9 doing the scoreboard for rec basketball games, so I won't get to hit or anything on my own.
 
So Today is going to be a rest day. lol.  I might hit up some squats tomorrow if my back is feeling better.
 
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Legs
 
Sqauts
 
135x6 (warm-up)
225x6
295x6
315x6
345x3
365x2
 
 
Front Squats
185x5
205x5
225x5
 
Cardio: 4x4 basketball games in gym class today
 
Had a little extra time after school today, and I missed squating yesterday so I figured I would get them in.
 
I would usually do shoulders along with this, but I plan on benching tomorrow so I will just do it then.
 
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Chest

flat bench
135x8 (warm-up)
170x8
195x8
210x6 (slight spot on last rep)
230x4
245x2

Incline bench
145x8
155x8
185x6 (slight spot on last two reps)

Flat db flies
25x8

decline db flies
25x8

incline db flies
25x8

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

back/bi/forearms
 
powercleans
 
135x8 (warm-up)
185x6
200x6
215x5
225x5
240x4
255x3 (only got 2 failed on 3rd rep) :(
 
Hang Clean
165x5
185x4
205x4
 
Hang Squat
135x4
165x4
185x4
 
 
Baseball Workout Afterschool
 
bent over row
95x12
95x12
95x12
115x8
 
bb curls
45x8
65x8
75x8
 
wrist curls
45x100
65x50
75x40
 
sit ups
25x20
25x20
25x20
 
other stuff like bicycles and planks for different stints.
 
 
-Kyle

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Yo send your cash over to me on DR : ) also did you try out the haircut?

We should live our lives as though Christ was coming this afternoon. - Jimmy Carter

It is about like what I have it at now. I will send it in a bit.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

ohh yeah
 
Chest/Tri
 
Flat Bench
 
135x8 (warm-up)
165x7
185x6
200x5
210x5
225x4
235x3
 
 
Incline Bench
 
145x8
175x6
185x5 (little help on last rep)
 
 
Close Grip
 
165x5
175x5
195x5
 
 
Overhead Tricep Extensions
45x15
55x12
55x12
 
 
Dips
bodyweightx15
bodyweightx15
bodyweightx15

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

legs/shoulders
 
Hack Squat
135x8 (warm-up)
245x7
275x6
295x6
315x5
335x4
345x3
 
Front Squat
185x5
205x5
225x5
 
Military/Upright Row superset
(military using 95 lbs and upright row using 75 lbs)
3x8x8
 
Baseball workouts
front/side/inverted front/bent over raises
(5 lbs in each hand)
2x8x8x8x8
 
military
65x12
65x12
65x12
 
upright row
65x12
65x10
 
barbell curls/french curls
45x8x8
45x8x8
45x8x8
 
wrist curls
45x35
45x35
 
plate hold
(25 lbs plate in each hand)
60 seconds
 
situps with weight held above chest with arms extended
25x15
25x15
25x15
 
twists
25x20
25x20
25x20
 
weighted situps (plate held on chest)
25x15
25x15
25x15
 
(abs were done in three supersets composed with one set of each of the 3 ab exercises)
 
Cardio
3 laps around baseball field (warm-up)
8 curves
4 high knee/sprints (90 ft)

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Chest
 
flat bech (slow down and pause at bottom of each rep)
135x8
170x8
190x8
210x6 (help on 6th rep)
225x4 (help with last two reps)
185x8
 
Incline Bench
135x8
140x8 (help on 8th rep)
145x6
 
decline flies
25x8
25x8
 
 
Benching with a pause at the bottom gave me such a good pump. I haven't felt bench in my chest like I did today in quite a while.

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Wasn't feeling too hot yesterday so I stayed home sick from school and just slept all day.
 
Back
 
(Alternating over 2 sets)
High Pulls
135x4
135x4
 
Hang Squat
135x4
135x4
 
Power Cleans
190x5
210x5
235x4
250x3
275x1 (last three sets we did one rep and switched with our partner then added weight even if you didn't get it to get used to pulling up the heavier weight)
285xFail
295xEpic Fail
 
Hang Cleans
175x5
190x5
205x4
 
 
After School Workout
Long Toss

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

chest/tri
 
flat bench
135x8 (warm-up)
175x7
190x6
215x5
225x4
245x3 (heck yes!)
 
Incline Bench
155x5
175x5
 
Close-Grip
155x5
185x5
 
Dips
BWx15
BWx15
BWx15
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

legs/shoulders
 
Hack Squat
135x6 (warm-up)
225x6
265x5
315x5
335x5 (spot on last rep)
 
Front Squat
165x5
195x5
215x5
230x5
 
Superset for shoulders
military at 85 lbs
upright rows at 75 lbs
3x8x8
 
abs
leg throw downs
bwx20
bwx15
 
sit-ups
bwx25
 
(we usually do more than this for abs, just ran out of time today. Might hit up some more later tonight.)

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

Back/Bi
 
Saw the Fit Show video of Milos' back training, trying to incorporate it by using wrist straps with almost all lifts for the back and pulling from the elbows and not the hands.
Seems to have worked pretty well, I have never felt my back like this before.
 
Pull-Ups
BWx10
BWx8
BWx8
 
Lat Pull Downs
50x10
70x10
90x10
90x8
 
Low-Pulley Cable Rows (Row bar)
90x10
120x10
120x10
 
One arm dumbell row
70x10 (each arm)
 
Incline dumbell rows( lay on incline bench face down and row dumbells)
25x10
35x10
 
EZ Bar Curls
55x10
75x8
 
Hammer Curls
35x10 (each arm)

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle

I am a few days behin because of baseball, but I benched on sunday, and I squated yesterday. I don't remember the weight and reps, but it was similiar to the other days.
 
High Pulls
135x4
135x4
 
Power Cleans
200x5
215x5
230x5
240x4
250x3 (1 rep then fail)
275x1 (should have gotten it, had it up got under it but my legs gave out and I dropped it)
 
Hang Cleans
180x5
190x5
215x4
 
Baseball tryouts all week this week!
 

3rd place discuss bodybuilding transformation comp.
"We are what we repeatedly do. Excellence, therefore, is not an act but a habit."
-Aristotle