RE: My powerlifting journal
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RE: My powerlifting journal - 6/29/2007 5:24:16 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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did one more workout of shoulders today jus to burn some cals and i was behind.
(in reply to ironraider52)
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RE: My powerlifting journal - 6/30/2007 11:20:59 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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treadmill:
30 minutes
warm-ups:
seated abs
oblique machine
standing calfs
standing barbell curls:
65x12 3 sets
superset with:
double handed tricep extensions:
70x10 3 sets
dumbbel alternating curls:
35x10 3 sets
superset with
reverse grip tricep push downs:
50x12 3 sets
dumbell preacher curls:
30x15 3 sets
superset with
strait bar tricep press downs:
100x15 3 sets
bicep machine:
5 sets
superset with
tricep machine:
5 sets
elliptical:
30 minutes
231 this morning :)...feel pretty big andfor some reason feel like ive bbecome more cut.
(in reply to ironraider52)
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RE: My powerlifting journal - 7/4/2007 11:08:25 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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treadmill:
30 minutes
parallel squat:
45x12
135x10 2 sets
185x8 2 setss
235x6 2 sets
275x4 2 sets
leg press:
270x15
360x12
450x12
450x10
legs:
12 assorted leg exercises
lats:
25 sets of heavy lats
(in reply to ironraider52)
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RE: My powerlifting journal - 7/14/2007 7:42:56 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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had a good bench workout
bench:
45x20
135x10 2 sets
185x8
225x1
250x1 2 sets
275x1
shirt on
3 brds
315x2
2 brds
335x1
1 brd
365x1
to chest
365x1 3 sets
chest work:
12-15 sets of chest
light tri work:
12 sets of light tris
treadmill:
did 30 minutes on the treadmill walking
(in reply to ironraider52)
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RE: My powerlifting journal - 7/14/2007 3:33:43 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
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that bench workout was this last wednesday.....this was todays workout
close grip bench press:
135x10
185x10 2 sets
200x6
french press:
70x12 3 sets
cord pulls:
22x12 4 sets
light chest work:
did some high rep low weight chest work
treadmill:
45 minutes
(in reply to ironraider52)
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RE: My powerlifting journal - 7/14/2007 3:36:26 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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this is what my diets been lookin like with my new job everyday:
b-fast:
half cup oatmeal
post workout:
60 gram protein shake
lunch at work:
chicken breast
half cup cottage cheese
after work:
can tuna fish
b4 bed:
40 gram protein shake
i try to intake 2-3 gallons of water a day. Which i usually do cause i work at a restuarant and i drink everytime i walk by it. So i get alot in me. Plus lifting and ****.
My main goal here is to powerlift on the side...while depleting carbs as much as possible for my body to have energy for to become more ripped and dropped my bf %
(in reply to ironraider52)
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RE: My powerlifting journal - 7/16/2007 8:47:39 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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treadmill:
30 minutes
bent over barbell rows:
135x12
155x8 2 sets
185x6 2 sets
bent over dumbbell rows:
80x20
110x8 3 sets
wide grip heavy lat pull downs:
100x10 2 sets
120x8 2 sets
close grip underhand lat pulls:
120x12 3 sets
t-bar rows:
135x12
180x10
200x8
low back:
5-6 sets
light bi's:
6 exercises of high weight low reps
elliptical:
30 mins
(in reply to ironraider52)
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RE: My powerlifting journal - 7/17/2007 2:14:30 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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shoulder press machine:
50x15
100x12 2 sets
120x9
side raises:
25x12 2 sets
30x10
high side raises:
25x10 3 sets
superset:
front raises-30x12 3 sets
shoulder shrugs-225x12 3 sets
legs:
10-12 sets of light legs to burn it out
treadmill:
30 minutes at a decently slow pace.
(in reply to ironraider52)
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RE: My powerlifting journal - 8/3/2007 1:32:31 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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legs/shoulders
upright rows:
pyramided up to 115 with about 5 sets
barbell shrugs:
pyramided up to 315 with about 4 sets
single handed dumbbell upright rows:
25x10 3 sets each hand
seated dumbbell presses:
35x15
45x15
55x12
70x10
85x8 2 sets
seated side raises thumbs down:
25x10 2 sets
30x10 2 sets
seated side raises thumbs up:
25x12 3 sets
front raises:
35x10 3 sets
machine front raises (cable cord):
pyramided up to about 110
leg press:
270x15
450x12
540x10
720x8
900x6
hack squat:
90x15
180x15
230x12
270x10
360x8 2 sets
leg ext:
4 sets
standing leg curl:
4 sets
seated leg curl:
3 sets
calfs:
10 sets
treadmill:
80 minutes
(in reply to ironraider52)
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RE: My powerlifting journal - 8/8/2007 11:08:55 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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flat bench press:
45x20
135x12
185x8
235x6 2 sets
260x4 2 sets
285x2 2 sets
315x1
incline dumbell press:
65x15 4 sets 40 second break
incline press machine:
90x12 3 sets
superset with
incline dumbell flies:
40x15 3 sets
decline bench press:
225x8 4 sets
superset with
serratus:
70x12 4 sets
40 second break between sets
close grip bp:
135x20 3 sets
superset with:
cord pull downs:
110x10 3 sets
single armed reverse pull downs:
30x10 4 sets continuous flip flop
v-bar press downs:
150x12 4 sets
tricep machine:
5 sets of burn out reps
(in reply to ironraider52)
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RE: My powerlifting journal - 8/19/2007 1:09:38 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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had a great bench workout today
flat bench press:
45x20
135x15
185x8
225x5
275x6
315x2
335x2
350x1 (easy)
225x18
incline dumbell presses:
70x12
90x8
90x10
incline hammer machine:
about sets ending with 2 plates one ach side
serratus:
3 sets
close grip e-z bar bench:
80x15 2 sets
triceps:
about 8 more sets of triceps and called it a day
figure i could put up say, 375 and with a shirt equals ne where from 445-465
(in reply to ironraider52)
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RE: My powerlifting journal - 8/20/2007 2:53:35 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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parallel squat:
45x20
135x15
225x12
315x8
leg press:
360x12
540x10
leg curls:
8 sets
dumbbell shoulder presses:
60x15
85x6 2 sets
standing front raises:
40x12 3 sets
seated front raises:
25x12 3 sets
side delts:
6 sets
traps:
8 sets
rear delts:
12 sets
248 this morning, doing some back and bi's tmw.
(in reply to grantoiz)
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RE: My powerlifting journal - 8/28/2007 2:03:51 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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today i did shoulders and legs, dealing more with supersetting and cardio lifting with high reps. prlly burnt 150 calories.
(in reply to ironraider52)
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RE: My powerlifting journal - 8/29/2007 6:19:00 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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sub-supinal grip incline bench:
75x15 3 sets
superset with:
med grip push-ups:
25 reps
3 setss
incline dumbbell flies:
40x15 4 sets
superset with:
incline press machine:
100x12 4 sets
machine flies:
70x12 3 sets
superset with:
strait bar tricep press downs:
110x15 3 sets
close grip bp:
165x10 3 sets
superset with:
cord press downs:
110x12 3 setss
superset with:
serratus(e-z bar curl):
70x15 3 sets
reverse grip single hand pull downs:
40x15 4 sets
superset with
serratus(dumbbell):
70x15 4 sets
cardio:
treadmill for 60 minutes
(in reply to ironraider52)
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RE: My powerlifting journal - 9/2/2007 8:52:34 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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strait arm lat push downs:
60x30 3 sets
80x25
seated cable pulls:
(single armed first):
18x25
22x25
28x18
(both arms):
34x12 3 sets
40x10 3 sets
last set drop set to
30x15
20x25(same drop set)
close grip t-bar belly pulls:
90x20
135x15 3 sets
smith machine dorian yates rows:
185x8
225x8
255x8 3 sets
SLDL(slight bend in knees):
135x15 4 sets
185x10 2 sets
225x8 2 sets
spider curls:
40x15
60x10 3 sets
machine cable curls:
100x12 3 sets
seated dumbbell curls:
40x10 3 sets
reverse curls:
45x20
55x15
65x12
55x15
45x20
treadmill:
37 minutes
wow, what a workout...that was a sweaty one lol...got home and ate some high protein turkey. mmmm
(in reply to ironraider52)
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RE: My powerlifting journal - 9/3/2007 8:11:11 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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decided to take the day off....i got up this morning not planning on weighing myself for about a month so i could surprise myself because im pretty confident that m diet is good enough.
ne way so i got up and i found out that ive lost ten lbs this week jus by cleaing up my diet and eating 2200 cals a day and doing my workouts solid and stuff. IM sure that half about 5-7 lbs was jus water weight but...i was pumped
thinkin about taking the day off today and jus resting to hopefully slow down my weight loss a bit to keep the most muscle and strength i can
(in reply to ironraider52)
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RE: My powerlifting journal - 9/10/2007 8:44:26 AM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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back+triceps:
strait arm lat press downs:
70x15 5 sets
wide grip single armed lat pulls:
16x25
20x18 2 sets
24x14 2 sets
single armed dumbbell rows:
75x15
90x10 2 sets
100x10
120x6-8 2 sets
machine rows:
90x15
110x15
130x12
140x10
180x8
close grip underhand pull downs:
180x6 6 sets
close grip bp:
135x10
155x10
185x10
225x8
245x6
275x3
225x8
155x10
135x10
v-bar tricep press downs:
110x15 2 sets
130x12 2 sets
160x10 2 sets
donkey kick backs:
25x12 4 sets
reverse grip single arm pull downs:
10x15
12x12 3 sets
cardio:
32 mintes total
(in reply to ironraider52)
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RE: My powerlifting journal - 9/11/2007 3:27:23 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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parallel squat:
45x10
135x10
185x10
225x10
275x10
315x8
365x4
front squat smith machine:
95x12
145x10
standing leg curls:
90x10 2 sets
114x10
135x8
160x6
hip abductor:
4 sets
hip adductor:
4 sets
arnold presses:
35x12
55x8
80x6
side raises thumbs up:
25x15 3 sets
side raises regular:
30x10 3 sets
barbell front raises:
40x12
60x10 3 sets
70x10
machine shoulder presses:
60x10 3 sets
traps:
superesetting...done b4 shoulders but after legs
(in reply to ironraider52)
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RE: My powerlifting journal - 9/19/2007 8:21:06 PM
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ironraider52
Posts: 1344
Joined: 11/9/2005
Status: offline
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chest/biceps
flat barbell bench press:
45x20
135x25
225x12 2 sets
275x8 2 sets
315x5 2 sets
335x3 2 sets
machine chest press:
180x8
270x6 4 sets
decline dumbell bench press:
100x12 4 sets
decline dumbell flies:
50x10 3 sets
pec deck:
whole stack 4 sets of 12
serratus:
50x20
55x18
60x16
65x14
70x12
100x8 2 sets
80x10 2 sets
dumbbell preacher curls:
35x12 3 sets
40x10 3 sets
side swing hammer curls:
50x10 2 sets
60x8 2 sets
35x20 2 sets
forearm curls:
45x10
55x8
65x6
65x6
55x8
45x10
wow, i feel strong as **** right now lol...
(in reply to ironraider52)
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