MY online journal

8/30

DB flat
12 x 50 warm up
10 x 80
8 x 90's
6 x 100's
4 x 110 (exhausted today - for some reason)

Super set DB Incline Press and DB Flies
3 sets alternating press and fly  10  x  40's (each - press and fly)

Dips at body weight
3 x 15 with 45 second rest

Decline push ups
4 x 25 with 1 minute rest

Triceps push down
4 x 12

OH DB tricep extension
55 x 12
2 sets 65 x 12

Cable crossovers
3 x 12 reps

Back to the weekly grind.....lessons to prepare

8/31

Shoulders and traps
everything light


Reverse neck press
4 x 12 x 95

Military press
4 x 12 x 95

Single arm lateral raise (cable)
5 x 12 x 24

Front raise (cable)
3 x 12

BB shrugs
5 x 15 x 135  (slowly)


Crunches
4 x 40

Shot baskets for 30 minutes

Got to be honest - didn't feel like working out - enjoyed just being outside shooting baskets

I need a lifting partner for days like today - (as well as to spot)

9/1
7:30 a.m.

Felt guilty about going light yesterday - so

OH press
3 sets 135 x 10

BB shrugs
10 x 225
2 sets 315 x 10

DB shrugs
3 x 12 w/110's

Intend to work back and bi's later

9/1
 
Lat pulls wide grip
12 warmup
8 x heavy
2 x 6 heavy (one plate from stack)
 
Close grip pull downs
3 x 6 heavy ( one plate from stack)
 
Seated row (low)
3 x 8
 
DB single arm row (each arm)
8 x 110
8 x 125
6 x 145
 
BB curls
3 x 10 warm up (55 lbs)
 
DB curls
3 sets 8 x 50 Lbs each arm
 
DB hammer curls
8 x 55 each arm
8 x 60
6 x 65 each arm

Delta Delta Oh Mi !!!  Give me those shoulders!  Good stuff, bryphil!  :)

9/2

off day from weights

played 40 minutes of basketball 

9/3


10 x 135 drop bottom warm up

Squats (to a bench- don't have a box)

10 x 225 with a pause

6 x 315 (definite pause)

5 x 365 (momentary pause)

5 x 385 (pauseless!! - crap)

Leg Press
6 x 5 plates/side
6 x 6 plates
6 x 7 plates
5 x 8 plates/side

SLDL
3 sets 10 x 185
2 sets 8 x 205

Lunges with DB
6 x each leg with 40's
2 sets 5 x each leg with 75's
last set 3 each leg - cramped up and quit!!!!

Standing Calves
4 x 12 at 385

Calves on Leg Press
4 x 15


My legs are trashed today -  went heavy (for me) and played too much basketball yesterday.

9/4
 
25 minutes easy on elliptical
 
40 minutes shooting around basketball
 
legs are trashed today  - feels good

Attached Image(s)

Lookin' good, Houston.

Have a good holiday weekend!  :)

9/5

Morning workout (7:30 a.m.) so I can watch football all day!!

30 minutes bike

DL
10 x 135
8 x 225
6 x 275
6 x 315
5 x 365
I quit - still too tired from Thursday - and I don't DL like I should

Mavric told me heavy DL's would make me feel like a man!!!
Oh!! I'm feeling it....thanks!!

Hanging leg raises
4 x 15

Ab rollouts
4 x 12

Crunches
4 x 20

Boomer Sooner!!!!

bryphil1

Boomer Sooner!!!!

Woah, what?  How come you're cheering for my alma mater?

Cause -  I'm Sooner born and Sooner bred and when I die I'll be Sooner dead!
 
Checked in at 8.2% BF today - just a little under 180

[quote=bryphil1]
Cause -  I'm Sooner born and Sooner bread and when I die I'll be Sooner dead!  




Cool!  Too bad about the rough start against BYU, huh.  Is that where you teach?

What I wouldn't do for a good Coach's IPA right about now... any day of the week, really.

9/6

DB bench
12 x 45's warm up
10 x 70
8 x 90's
6 x 100's
3 x 110's (I failed again - left and right are not the same strength - I'm starting to get upset about it- so I went back and did 105's)
6 x 105's

DB incline
10 x 65
8 x 80
8 x 90's

Pec Dec Machine
10 x 192
8 x 216
8 x 240
6 x 264

DB Incline flies
10 x 35's
10 x 35's
10 x 40's

Dips
2 x 12 BW

triceps pushdown
4 x 12

Abs
4 x 25 decline situps

9/7

Stayed up too late last night - I'm tired

seated press (behind head)
10 x 95
10 x 115
10 x 135

Seated military press (biangular machine)
10 x 1 plate/side
8 x 2 plates/side
8 x 2 plates/side

Upright row
10 x 95
10 x 115
6 x 135
6 x 145

BB shrug
12 x 225
3 sets 10 x 315

Standing calves BW (slow and controlled - pause at top)
4 x 25

9/8
 
Wide grip lat pulls
12 x warm up
8 x 2 plates from stack
6 x stack
6 x stack
 
Narrow grip pulldowns
6 x stack
6 x stack
6 x stack (not sure how heavy - sure pulls me to the ceiling fast)
 
Single arm DB row
10 x 105 (each arm)
8 x 125's
6 x 145's
 
Lat pulls behind head
2 x 10
2 x 8 (fairly light)
 
BB curls
4 x 10 x 85
 
Alt DB curls
5 sets 6 x 50 (each arm)
 
Single arm isolated curls
4 sets 8 x 35 (each arm)
 
Abs
4 x 20 decline sit ups
4 x 15 hanging leg raises
 
I need to get a new pose------and a new camera

9/9

30 minutes itervals on elliptical

4 x 50 crunches

30 minutes shooting around (it was sunny)

9/10
Morning lift for legs  - intend to something more this afternoon

Squat to bench (with pause)
12 x 135 warm up
10 x 225
8 x 275
6 x 315 (definite pause)
6 x 365 (regular squat)

Seated leg press machine (Body Solid machine)
4 x 12 (stack) one minute rest

Leg Extension Machine (Magnum)
5 x 10 (162.5) one minute rest

Seated leg curls (Magnum)
4 x 10 (112) one minute rest

Calves on leg press machine
4 x 15 (stack) one minute rest

9/10

Did a little more this afteroon.

warm up
leg press
12 x 3 plates/side
10 x 4 paltes/side

Single leg Squat
3 x 10 each leg

Weighted glute-ham
4 x 10

Standing calves machine
4 x 15 (300)

Abs
4 x 30 decline sit ups
2 x 50 bicycle

9/11
 
30 minutes elliptical
 
Light day
 
Reverse grip bench
4 x 10 x 135
 
Incline bench
3 x 10 x 135
 
Pullups wide
4 x 12 (1 min rest)
 
 
Biceps curls (Magnum machine)
4 x 10 x 50 (1 min rest)
 

9/12

wu on bike 5 minutes

Hang clean - haven't done these in a long time because of my wrist - inflammation hurts to rack the weight

8 x 95
6 x 115
5 x 135
5 x 185
3 x 205  (felt pretty good - my prescription vitamin D is helping)

SLDL
10 x 135
8 x 225
5 x 275

DL
5 x 315
5 x 365 (back feels better during the motion)

Calves on leg press
4 x 15
 
Seated calves
3 x 12

9/13

Chest and triceps

DB flat bench
8 x 80's
5 x 100
5 x 100
6 x 100's

DB incline bench
8 x 65's
6 x 80
5 x 90
7 x 90's

DB decline bench
8 x 70's
8 x 80
6 x 90
6 x 100's

DB incline flies
3 sets 10 x 35's

Dips
2 x 15 at BW
1 x 12 BW+45

Skull crushers
4 x 8

Doing some abs later

9/14

20 minutes elliptical

Wide grip pull down
6 x 192
5 x 216
5 x 240

Narrow grip pull down
5 x 228
5 x 240
5 x 240

Seated row
6 x 156
5 x 180
5 x 204
6 x 156  (actually cramped in my chest - quit)

Straight bar (cable)
12 x 60
10 x 96
8 x 120
6 x 132
6 x 144

Single arm curl (cable)
3 x 6 x 60

Hanging leg raises
6 x 15

Took some measurements:
still the same height - weight about 178
Electrical impedence BF - 8.2%

relaxed chest under armpits - 40 1/2
around the shoulders - 49 1/2
waist - just under 31 1/2
biceps cold flex - 15 7/8 (couldn't quite get the 16) Left arm - right arm is 1/2 in smaller
thighs - 23
calves - pukey small

9/15

I guess I'm in a low motivation stage - any advise???????


Getting tired - not having a lifting partner makes lifting heavy difficult 
Seated DB press
4 x 10 x 50's

Front plate raise
3 x 10 x 45 pound plate

Lateral raise with 1 minute rest
8 x 30
8 x 35
8 x 35
8 x 30
8 x 25

Bent over raise (rear delt) 1 minute rest
10 x 25
10 x 30
10 x 35
10 x 35

Shrugs
10 x 225
10 x 315
10 x 315
10 x 315

DB Shrugs
2 x 10 x 115's

Need to do some abs - not sure I will - not very motivated the past few days

bryphil1


9/15

I guess I'm in a low motivation stage - any advise???????


Getting tired - not having a lifting partner makes lifting heavy difficult 
Seated DB press
4 x 10 x 50's

Front plate raise
3 x 10 x 45 pound plate

Lateral raise with 1 minute rest
8 x 30
8 x 35
8 x 35
8 x 30
8 x 25

Bent over raise (rear delt) 1 minute rest
10 x 25
10 x 30
10 x 35
10 x 35

Shrugs
10 x 225
10 x 315
10 x 315
10 x 315

DB Shrugs
2 x 10 x 115's

Need to do some abs - not sure I will - not very motivated the past few days

Low motivation stage? your getting cut as hell that should be enough motivation there

Goals:
-Find more time to get to the gym..

Thanks - usually I can't wait to get to the weight room


Thanks again - you've actually been a motivating factor for me

9/16

w.u. for legs
2 x 10 x 135 drop bottom

Box squats (waited for 2 seconds before standing)
2 x 6 x 225
6 x 275
6 x 315

Leg press
8 x 4 plates/side
6 x 5 plates
5 x 6 plates
4 x 7 plates  (cramped in the quads!!!!!)
5 x 5 plates (started to cramp again so I quit)

Leg Extensions (1 minute rest)
2 x 12 x 3 plates
3 x 10 x 4 plates

Calves standing machine (1 minute rest)
4 x 12

Calves on leg press machine (1 minute rest)
4 x 15

Saving hamstrings for SLDL on Saturday

Ate like crap yesterday - made a box of brownies and ate half the pan (with ice cream)

If the secret to your physique is brownies and ice cream, I'm all over that!  Sign me up!  ;)  Good workin' out!  :)

9/17
 
45 minutes intervals on elliptical (pushed hard!!)
 
4 x 12 BB rolls
 
2 x 30 alternating leg V-up
 
4 x 15 hanging leg raises
 
I think my extra activities are causing my general tiredness and cramping - need to ease up and get more sleep