hes a JUKE, BOX, HEROOOOOOO

Discussion in 'Training Logs' started by Juke Box Hero, Dec 3, 2007.

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  1. Juke Box Hero

    Juke Box Hero Active Member

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    So my old log got deleted for some reason :dunno:. Heres to almost a new year. I started my last log around this same time last year. I started off with a SHITTY routine just basically doing curls, tricep work, and bench and shit. Then around May or June I used Purs routine. I used this routine until about October when I had to change it due to me getting a job and having less time to workout. After a few months I stopped being a pussy and went back to Purs routine, but I dont do "days", i just workout as much as possbile now.

    Anyways, heres my progress over the year:

    Starting Stats
    Bench: 135 (3-13-07)
    Squat: 185 (5-31-07)
    Deadlift: 135 (5-02-07)
    Weight: ~220

    Current Stats Mar 08
    Bench: 275
    Squat: 424x5 (ran out of weights)
    Deadlift: 381
    Weight: 215

    I contribute most of my gains to Purs routine, the gains were incredible.

    Anyways, heres my current routine and I'll keep updating the big 3 stats below each time I update my log with a PR.

    Routine (08/16/08)

    Set 1
    squats (A2G or parallel)
    calf Raises
    stiff leg deadlifts
    front squats
    leg curls
    seated calf raises
    reverse calf raises

    Set 2
    bench press
    incline bench press
    decline bench press
    chest dips
    incline shoulder raises

    Set 3
    one set of pullups
    deadlifts
    bent over rows
    lever rows (at home)
    random pulldowns (at friends house)

    Set 4
    french curls (tribar)
    ez bar curls
    skullcrushers (tribar)
    preacher curls or Concentration curls
    kickbacks or dips
    hammer curls or pullups
    forearm routine (see below)

    Set 5
    seated or standing military press
    db rear delt laterals
    front-side laterals
    arnold presses
    shrugs


    forearm routine:

    150 pound gripper (?)
    10 pound wrist roller down then back up (flexors+extensors)
    wrist curls (wrist flexors)
    reverse wrist curls (wrist extensors)
    pronation + supination (pronator and supinator)
    reverse fat bar curls

    Big 3: 1080 (8-07-08)
    Bench: 275x1
    Squat: 424x5
    Deadlift: 381x1
    Weight: 217

    Supplements:
    preworkout:
    red blast
    pure cee
    whey
    beta alanine

    post:
    more whey!!


    I'm not gonna keep record of minor lift PRs, but I'll still mark them when I get them.

    Please leave any advice you can to help me out... say I'm a weak faggot that needs to lift more, I don't give a shit. Anyways, thanks for reading.
     
    Last edited: Aug 26, 2008
  2. Juke Box Hero

    Juke Box Hero Active Member

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    Dec 03:
    DB incline bench
    60x12
    70x12
    80x8 pr
    DB bench
    80x12
    85x8
    DB decline bench
    85x3
    chest dips
    bwx6
    DB close grip bench
    55x12
    55x8
    french curls
    75x10
    85x7
    skull crushers
    70x10
    80x4
    BA pullovers
    75x10
    85x10 PR
    ab circuit x 2
     
  3. RollinDollos

    RollinDollos Guest

    Nice squat numbers bro. You sure your going all the way down though?
     
  4. Juke Box Hero

    Juke Box Hero Active Member

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    I don't go ass to grass, but I go below parallel. I can squat a hell of a lot more than I'm doing now, but I just need to pay off my CC so I can start buying some more weights.
     
    Last edited: Jan 13, 2008
  5. Juke Box Hero

    Juke Box Hero Active Member

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    Dec 05:
    Leg extensions
    45x15x3
    squats
    205x5
    255x5
    299x5
    361x5
    424x5 PR
    leg curls
    45x12x3
    calf circuit x 3 (superset with LC's)

    Had to super ghetto rig the weights to get another squat PR, and finally raise my total for the first time in a few weeks:

    [​IMG]

    Basically everything I got evened out on the insides, then some wrist/ankle weights + my wrist roller on this side, and a single 5 pound weight instead of the 11 pound roller weight on the opposite side (yeah, its 6 pounds heavier on the left than the right).

    Haven't BB benched to raise that total in at least two months, but hopefully I can get my spotter to come back so I can raise it from 240 ( :greddy: ). At least I've nearly increased my DB bench by 50% since then though. Haven't deadlifted in probably a month or so now or worked my back at all besides my job, and I'll probably start a little lighter this Friday when I jump back into it but I'm sure I'll be able to at least pop out a PR before the end of the year.
     
  6. Juke Box Hero

    Juke Box Hero Active Member

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    Dec 07:
    Deadlifts
    135x5
    205x5
    255x5
    299x5
    341x1
    Standing military press
    95x10
    115x10
    135x6
    bent over rows
    95x10
    115x10
    135x6
    front shrugs
    135x12x2
    lever rows
    90x12x2
    ez curls
    65x10
    75x10
    80x6
    reverse FAT BAR curls
    44x12
    54x12
    gripper/roller superset
    x3
     
  7. Canuckistan

    Canuckistan New Member

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    just came in to say thats a great song lol

    keep at it man
     
  8. Juke Box Hero

    Juke Box Hero Active Member

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    thanks.

    funny story.. i actually didn't hear this song until last winter. we were playing drop in hockey until like 2am and we ended up stopping at some hole-in-the-wall slider diner after we left.. all of a sudden some raggy ass bum came in and turned that shit on the little jukebox they had and started rocking out. it was a moment ill never remember. loved the song ever since.

    Dec 10:
    DB incline bench
    55x12
    65x12
    75x12
    db bench
    75x10
    104xMASSIVE FAIL
    85x7
    DB decline bench
    85x7
    chest dips
    bwx5x6
    French Curls
    76x10
    86x10 PR (2 rep)
    skull crushers
    70x10
    80x7 PR (1 rep)
    bent arm pullovers
    75x12
    86x13 PR (5 rep)
    ab circuit x 2
     
    Last edited: Dec 11, 2007
  9. Juke Box Hero

    Juke Box Hero Active Member

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    Dec 12:
    leg extensions
    45x15x3
    box squats
    135x5
    205x5
    255x5
    299xfail
    leg curls
    45x12x3
    calves x 3
     
  10. Juke Box Hero

    Juke Box Hero Active Member

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    Been banned, so heres a few. Havent been doing much working out after my back injury, and having excessive hours at work due to the holidays isnt helping either. Going back to the chiro Friday so I'll ask him what I should do with my routines.

    Dec 17:
    DB incline bench
    60x12
    70x12
    80x10 PR
    DB decline benh
    80x8
    85x6
    french curls
    78x12
    88x10 PR
    skull crushers
    70x12
    80x10 PR
    78x12
    88x10 PR
    bent arm pullovers
    78x12
    88x10 PR

    Dec 26:
    db incline bench
    60x12
    70x12
    80x11 PR
    db bench
    75x12
    85x6
    80x5
    chest dips
    5
    4
    french curls
    78x12
    88x11 PR
    skull crushers
    70x11
    80x4
    bent arm pullovers
    78x12
    88x6

    Dec 28:
    deadlifts
    135x5
    205x5
    255x5
    299x5
    military press
    95x12
    115x10
    bent over rows
    115x12
    135x11
    front shrugs
    135x12x2
    lever rows
    90x12x2
    ez curls
    71x10
    81x10
    91x8 PR
    fat bar curls
    56x12
    66x8 PR
    wrist roller + 150lb gripper
    down/up twice then 10 reps each hand gripper (x4)


    January 2:
    incline db bench
    60x12
    70x12
    85x10 PR
    flat db bench
    85x8
    decline db bench
    85x3
    chest dips
    4, 6
    french curls
    80x12
    90x9 PR
    skull crushers
    70x12
    80x8
    bent arm pullovers
    80x12
    90x6
    abs
     
    Last edited: Jan 2, 2008
  11. Juke Box Hero

    Juke Box Hero Active Member

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    Jan 4:
    deadlifts
    135x5
    205x5
    235x5
    299x5
    341x1
    386x0
    military press
    75x12
    95x12
    115x8
    BOR
    95x12
    115x12
    135x11
    front shrugs 1s pause
    135x12x2
    lever rows
    90x12x2
    rear laterals DB
    11x12
    25x10
    ez curls
    71x10
    81x10
    91x6
    fat bar curls
    56x12
    56x11
    wrist roller
    150lb gripper
    20 mins bike, 6.3 miles

    Jan 7:
    incline bench db
    65x12
    75x12
    85x6
    flat bench db
    75x11
    75x7
    chest dips
    7
    6
    french curl
    80x12
    90x10 PR
    skull crushers
    70x12
    80x7
    pullovers
    80x10
    80x7
    abs
    20 mins bike, 5.6 miles
     
  12. Juke Box Hero

    Juke Box Hero Active Member

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    Jan 9:
    leg extensions
    45x15
    55x15
    65x15
    leg curls
    45x12
    55x12
    65x10
    calves
    20 mins bike

    Jan 11:
    deadlifts
    205x5
    255x5
    299x5
    351x1
    386x0x5
    381x0x2
    10 mins bike
     
  13. Juke Box Hero

    Juke Box Hero Active Member

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    Been lazy for 2 months but I finally got the motivation to get back into this shit..

    Taking Red Blast, Pure CEE, and Beta Alanine from afstore now. Shit is awesome.

    March 6:
    deadlifts
    135x5
    205x5
    255x5
    277x5
    299x0
    BOR
    95x10
    105x10
    115x10
    135x8
    lever rows
    45x10
    70x10
    95x10x2

    March 10:
    leg extensions
    45x15x3
    squats
    135x5
    185x5
    229x5
    255x5
    299x5
    leg curls
    45x12x3
    walking lunges
    bwx20
    30x20

    March 11:
    db incline bench
    44x12
    55x12
    65x12
    75x8
    BB bench flat
    135x10
    155x5
    DB bench flat
    65x5
    pullovers
    48x12
    70x12
    85x10

    March 13:
    deadlifts
    157x5
    206x5
    256x5
    296x4
    316x0
    pullups
    1
    1
    1
    1
    BOR
    95x12
    115x12
    135x9
    125x10
    lever rows
    45x15
    56x15
    67x15
    78x15
    abs
    20 crunches
    20/ea ankle wiggles
    15 vertical leg raises
    20/ea alt crunches
     
  14. Juke Box Hero

    Juke Box Hero Active Member

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    March 14:
    military press
    95x10
    105x10
    115x6
    105x6
    front shrugs
    137x12
    151x12
    171x12
    rear db delt raises
    10x12
    15x12
    25x12

    March 16:
    20 mins bike, 6.5 miles
    french curls
    58x10
    70x10
    80x10
    skull crushers
    48x11
    58x10
    68x8
    ez curls
    43x12
    53x12
    63x15
    hammer curls
    23x10
    23x15
    fat bar reverse curls
    34x12
    44x12
    wrist roller + 150lb gripper
    u/d twice + 5 reps each hand x 2
    10 mins bike 3.7 miles

    March 17:
    chest @ drews
    incline
    120x12
    140x12
    160x12
    180x10
    flat
    180x5
    215x2
    250x0
    160x6
    160x5
    + other shit

    March 18:
    5 mins bike, 1.5 miles
    leg extesions
    45x15x3
    squats
    135x5
    185x5
    217x5
    255x5
    287x5
    leg curls
    45x12x3
    walking lunges
    bwx20x2
    vertical leg raises
    bwx15x2
    20 mins bike, 6.1 miles

    March 20:
    10 mins bike, 3.1 miles
    deadlifts
    185x5
    229x5
    261x5
    299x5
    321x0x2
    255x5
    bent over rows
    95x12
    115x12
    137x12
    137x7
    lever rows
    45x15
    56x15
    67x15
    78x15
    20 mins bike, 6 miles
     
  15. Juke Box Hero

    Juke Box Hero Active Member

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    March 21:
    10 mins bike, 3.2 miles
    db shoulder press
    11x15
    25x15
    35x12
    front shrugs
    135x12
    157x12
    179x12
    rear delt laterals
    15x12
    21x12
    25x12
    20 mins bike, 6.1 miles

    March 22:
    10 mins bike, 3.2 miles
    french curl
    58x10
    70x12
    90x10
    skull crushers
    58x12
    68x12
    78x6
    ez curls
    53x12
    63x12
    73x11
    db hammer curls
    22.5x15
    22.5x11
    reverse fat bat curls
    56x12
    56x8
    150lb gripper + wrist roller
    5 reps each hand + down/up twice x 3
    20 mins bike, 6.0 miles

    March 24
    10 mins bike, 3.1 miles
    leg extensions
    45x15x3
    squats
    135x5
    205x5
    237x5
    265x5
    292x5
    leg curls
    45x12x3
    walking lunges
    26x20
    46x20
    20 mins bike, 6.1 miles

    March 26
    10 mins bike, 2.5
    incline DB bench
    44x12
    59x12
    70x12
    70x6
    bench press
    185x3
    135x6
    pullovers
    76x10
    86x8
    86x10
    20 mins bike, 2.8 miles
     
  16. Juke Box Hero

    Juke Box Hero Active Member

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    March 27:
    10 mins bike, 3.1 miles
    deadlifts
    135x6
    205x5
    255x5
    299x5
    321x0
    255x5
    lever rows
    45x15
    56x15
    67x15
    bent over rows
    95x12
    117x12
    137x10
    147x?
    pullups
    0
    20 mins bike, 6.1 miles

    March 28:
    7.5 mins bike, 2.1 miles
    leg extensions
    45x15x3
    squats
    135x5
    179x5
    207x5
    229x5
    255x5
    leg curls
    45x12x3
    walking lunges
    26x20
    48x20
    10 mins bike, 3.1 miles

    March 31:
    20 mins, 5.9 miles
    french curl
    48x10
    70x10
    80x10
    90x9
    skull crushers
    58x10
    70x10
    70x6
    ez curls
    53x12
    65x12
    75x11
    hammer curls
    25x15
    25x15
    fat bar curls
    44x10
    reverse fat bar curls
    44x9
    roller + gripper
    4x circuit
    20 mins, 6 miles

    April 1:
    10 mins, 3.0 miles
    incline db bench
    55x12
    65x12
    75x10
    80x5
    flies
    25x10
    11x15
    14x12
    pullovers
    58x12
    68x12
    78x12
    83x10
    20 mins, 5.9 miles
     
  17. Juke Box Hero

    Juke Box Hero Active Member

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    April 3:
    10 mins, 3.3 miles
    deadlifts
    185x5
    217x5
    255x5
    299x5
    321x0
    277x2 (fucked back)
    lever rows
    45x15
    56x15
    BOR
    95x12
    117x12
    139x10
    149x5
    20, 6.0

    April 4:
    10, 3.0 miles
    rear delt laterals
    11x12
    16x12
    25x12
    front shrugs
    137x15
    159x15
    181x15
    15 mins, 4.6 miles

    April 7:
    10 mins, 3.1 miles
    leg extensions
    45x15x3
    deep squats
    135x5
    167x5
    195x5
    227x5
    leg curls
    45x12x3
    walking lunges
    26x24
    36x20
    10 mins, 3.1

    April 8:
    10 mns, 3.6 miles
    incline DB bench
    55x12
    65x12
    75x11
    85x0 FAIL
    db flies
    11x12
    16x12
    25x8
    pullovers
    76x12
    86x12
    10 mins, 3.3

    April 11:
    10 mins, 3.0 miles
    deadlifts
    135x5
    167x5
    195x5
    227x5
    259x5
    lever rows
    45x15
    56x15
    67x15
    BOR
    95x12
    117x12
    139x12
    149x8 PR
    5 mins, 1.5 miles
     
  18. Juke Box Hero

    Juke Box Hero Active Member

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    So today is the end of my goal period. I shot to lose 20 pounds and only lost 8-9 pounds in the end. I'm still happy as shit though, because 7-8 is a hell of a lot better than losing nothing at all.

    Next goal; I'm going to shoot to finish the rest of that 20 pounds by this time next month.
     
  19. Juke Box Hero

    Juke Box Hero Active Member

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    April 14:
    10 mins, 3.3 miles
    leg extensions
    56x15x3
    deep squats
    135x5
    167x5
    199x5
    225x5
    255x5
    leg curls
    56x12x3
    walking lunges
    bwx32
    26x20
    20 mins, 6.1 miles

    April 15:
    5 mins, 1.6 miles
    db flies
    11x15
    17.5x15
    25x9
    incline DB bench
    55x12
    70x12
    80x8
    pullovers
    75x12
    12.5 mins, 3.8 miles

    April 17:
    10 mins, ? miles
    sumo deadlifts
    157x5
    185x5
    217x5
    255x5
    299x0
    255x5
    lever rows
    56x15
    67x15
    78x15
    bent over rows
    115x12
    135x12
    150x11 PR
    20 mins, 6.0 miles

    April 18:
    10 mins, 3.1 miles
    YTWL shoulder warmup, 5lbs 10 reps each
    military press
    45x12
    55x12
    65x12
    75x12
    shrugs
    75x15
    97x15
    119x15
    rear delt raises
    11x12
    16x12
    25x12
    16 mins, 4.7 miles

    shoulders have been fucked for a while, and now its getting to the point where its getting in the way with other muscle groups. i started the YTWL shoulder thing that was posted in the forum a few days ago, and am using lighter weights with my exercises. hopefully theyll strengthen up and heal a bit so I can get out of this fucking rut.. went from repping 135 in the military to struggling with my last set today at 75 pounds...
     
  20. Juke Box Hero

    Juke Box Hero Active Member

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    April 19:
    no cardio
    french curl
    70x10
    80x10
    90x10
    100x5 PR?
    skull crushers
    58x10
    68x9
    ez curls
    46x12
    56x12
    68x12
    90x5 PR?
    hammer curls
    25x15
    gripper+wrist roller circuit x4

    April 28:
    10 mins bike, 3.1 miles
    leg extensions
    56x15x3
    deep squats
    135x5
    167x5
    189x5
    leg curls
    45x12x3
    walking lunges
    26x20x2

    April 29:
    pushups
    25
    20
    incline DB bench press
    55x12
    65x12
    70x7
    flies
    11x15
    17x15
    chest dips

    May 5:
    10 mins, 3.2 miles
    leg extensions
    45x15x3
    deep squats
    135x5
    157x5
    179x5
    205x5
    225x5
    leg curls
    45x12x3
    walking lunges
    bwx20
    26x20
    15 mins, 4.6 miles

    May 6:
    10 mins, 3.3 miles
    pushups
    4x10
    incline DB bench
    55x12
    65x11
    65x2 (?)
    flies
    17x15x2
    chestdips
    legs down 4, up 5
    down 5, up 4
    1, 1

    May 8:
    10 mins, 3.1 miles
    sumo deadlifts
    135x5
    185x5
    207x5
    229x5
    259x5
    lever rows
    56x15
    67x15
    78x15
    bent over rows
    115x12
    135x12
    155x8 pr?
    pullups
    FAIL
    20 mins, 5.8 miles

    May 10:
    5 mins, 1.5 miles
    french curls
    70x10
    80x10
    90x10
    100x7
    skull crushers
    58x10
    68x10
    78x7
    ez curls
    46x12
    68x12
    78x12
    100x0
    88x7
    YTWL x10
    reverse fat bar curls
    34x12x2
    roller+gripper circuit x3

    May 12:
    5 mins, 1.6
    leg extensions/curls
    45x15x3 / 45x12x3
    deep squats
    135x5
    185x5
    207x5
    229x5
    251x5
    walking lunges
    48x20
    20 mins, 5.6 miles

    May 13:
    10 mins, 3.0 miles
    BB Bench
    135x10
    157x10
    177x6
    DB incline bench
    55x8
    chest dips
    legs down 3, up 6
    legs down 4, up 4
    legs down 3, up 2
    20 mins bike, 5.7 miles

    May 15:
    10 mins, 3.0 miles
    sumo deadlifts
    157x5
    179x5
    201x5
    231x5
    271x5
    lever rows
    56x15
    67x15
    78x15
    bent over rows
    115x12
    135x12
    155x12 PR
    165x4 PR
    pullups
    1 PR (lol)

    May 16:
    10 mins, 3.0 miles
    french curl
    70x10
    80x10
    90x10
    100x8 PR
    skull crushers
    58x10
    68x10
    78x7
    ez curls
    56x10
    66x10
    76x10
    86x10
    101x5
    hammer curls
    25x10
    rear fat bar curls
    34x12x2
    roller + gripper circuit x4

    May 19:
    5 mins, 1.5 miles
    leg extensions
    45x15x3
    deep squats
    185x5
    207x5
    229x5
    251x5
    271x5
    leg curls
    45x12x3
    calf raises
    80
    60
    50
    10 mins, 3.1 miles

    May 20:
    10 mns, 3.0 miles
    incline DB bench
    55x12
    65x12
    75x12
    85x7
    flies
    12.5x15
    17.5x15
    chest dips
    legs down 6, up 6
    legs down 7, up 2
    legs down 4, up 4
    20 mins bike, 5.5 miles
     
  21. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
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    Location:
    fococo
    May 22:
    10 mins, 2.8 miles
    deadlifts
    1h 135x3
    157x5
    179x5
    201x5
    221x5
    lever rows
    45x15
    55x15
    66x15
    bent over rows
    135x12
    155x12
    167x7 PR
    20 mins, 5.7 miles

    May 23:
    10 mins, 2.8 miles
    french curl
    70x10
    80x10
    90x10
    100x10 PR
    scull crushers
    58x10
    68x10
    78x10
    EZ curs
    68x12
    78x12
    88x12
    103x10
    db hammers
    17.5x15
    25x15
    fat bar reverse curls
    34x12
    34x12
    grip+roller 4 times through
    20 mins, 5.6 miles

    May 26:
    5 mins, 1.5 mles
    leg extensions+leg curls
    45x15x12
    56x15x12
    67x15x7
    squats
    135x12
    179x12
    209x10
    10 mins, 3.0 miles

    May 27:
    ?, ?
    incline DB bench
    55x12
    65x12
    75x12
    85x8
    bench press
    135x10
    135x10
    chest dips (feet down/feet up)
    4/4
    3/2
    20 mins, 5.5 miles

    May 29:
    10 mins, 3.0 miles
    deadlifts
    sumo 135x10
    reg 157x5
    179x5
    201x5
    251x5
    lever rows
    45x15
    55x15
    bent over rows
    135x10
    155x10
    165x10 PR
    175x3 PR
    1 pullup
    20 mins, 5.7 miles

    May 30:
    10 mins, 3.0 miles
    french curl
    76x10
    86x10
    96x10
    106x7 PR
    skull crushers
    63x10
    73x10
    83x5 PR
    ez curls
    74x12
    84x12
    94x12
    104x9 PR
    hammer curls
    22.5x10
    forearm routine x 3
    20 mins, 5.9 miles

    June 2:
    10, 3.0 miles
    leg extensions + curls
    46x15x12
    57x15x12
    68x15x9
    deep squats
    135x12
    179x5
    225x5
    255x5

    June 3:
    10 mins, 3.0 miles
    incline DB bench
    55x10
    65x10
    75x10
    85x5
    flies
    25x10
    25x10
    chest dips (legs down, legs up)
    8/2
    5/1
    20 mins, 5.3 miles

    [21st birthday, off and on random workouts no log]

    June 23:
    shoulder regen 20
    squats
    135x12
    185x5
    207x5
    229x5
    251x5
    stiff leg DL
    135x10
    157x10
    179x8
    leg extensions + curls
    45x15x12x3
    abs + jumprope

    June 24:
    incline DB Bench
    55x12
    65x12
    flat BB bench
    157x12
    185x8
    185x5
    159x9
    incline shoulder raise
    135x20

    June 26:
    deadlifts
    135x5
    185x5
    205x5
    255x5
    299x5
    bent over rows
    lying down rows
    lat pull downs

    June 28:
    shoulder regen 25
    french curl
    76x10
    86x10
    96x10
    106x8 PR
    ez curl
    74x10
    84x10
    94x10
    104x10 PR
    skull crushers
    63x12
    53x12
    83x12 PR
    concentration curls
    22.5x12
    27.5x10
    22.5x10
    kickbacks
    11x15
    16x15
    hammer curls
    25x15
    25x15
    NEW forearm routine x 2
     
  22. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
    1
    Location:
    fococo
    NEW forearm routine:
    5 reps each hand 150 pound gripper (?)
    10 pound wrist roller down then back up (flexors+extensors)
    10 reps wrist curls (wrist flexors)
    10 reps reverse wrist curls (wrist extensors)
    10 reps each hand pronation + supination (pronator and supinator)
    10 reps reverse fat bar curls
     
  23. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
    1
    Location:
    fococo
    July 7:
    standing military press
    72x12
    82x12
    92x12
    102x9
    DB lat raise
    12x12
    x12
    x12
    x10
    bb rear delt laterals
    46x12
    76x12
    98x12
    120x12
    TB front raise
    26x15
    36x15
    46x14
    front laterals
    11x12
    25x12
    shrugs
    135x15
    157x15
    179x?

    July 9:
    squats
    157x5
    185x5
    229x5
    271x5
    341x5
    calf raises
    185x15x3
    stiff leg DLs
    135x12
    157x12
    179x9
    leg extensions
    45x15
    62x15
    131x13
    leg curls
    45x12
    62x9
    seated calf raises
    96x25
    x25
    x25

    July 13:
    deadlifts
    157x5
    205x5
    255x5
    299x1
    341x0x4
    321x0
    299x0x2
    pullovers
    26x12
    46x12
    bent over rows
    135x12
    145x12
    165x8
    187x3
    x1
    lever rows
    67x15
    88x15

    July 14:
    french curl
    56x12
    86x12
    96x12
    106x10 PR
    ez curls
    74x12
    84x12
    96x12
    104x12 pr?
    close grip bench press
    135x12
    145x12
    155x10
    preacher curls
    50x12
    60x12 barely
    65x10
    kickbacks
    17.5x15
    23.5x15
    hammer curls
    27.5x15
    35.5x12
    reverse curls
    56x12
    68x12
    73x12
    wrist curls
    77x15
    89x15
    reverse wrist curls
    77x15
    89x15
    pronators
    7.5x15
    10x12
    supinators
    7.5x15
    10x10
    10lb roller
    d/u twice x 2
    150 gripper
    5 reps each hand x2

    July 15:
    DB shoulder raises
    34x12
    44x12
    55x9
    135x10 BB
    rear delt laterals
    25x12
    35x10
    25x12
    side laterals + front laterals + front raises
    ?
    shrugs
    135x12
    157x12
    185x12
    207x8

    July 16:
    squats
    135x5
    205x5
    227x5
    255x5
    299x5
    calf raises
    255x12
    277x12
    SL dead lifts
    135x12
    157x12
    179x12
    leg extensions
    67x15
    92x15
    leg curls
    45x12
    56x10
    seated calf raises
    96x12
    x12
    reverse calf raises
    25x12
    x12

    July 17:
    BB flat bench
    157x10
    185x10
    225x1
    255x0
    x0
    205x4
    db incline bench
    55x12
    65x12
    x12
    db flies
    25x9
    11x12
    BW chest dips
    12
    10
    8
    2

    7-?
    back workout @ drews
    deadlift
    319x4?

    (PUT IN BAY VACATION)

    7-26:
    french curls
    76x12
    86x12
    96x12
    106x11 pr?
    ez curls
    84x12
    94x12
    104x10
    109x6 pr?
    ez skull crushers
    74x12
    84x12
    94x12
    ez preachers
    53x12
    63x12
    68x4
    kickbacks
    22.5x15
    27.5x15
    hammer curls
    27.5x15
    reverse curls
    68x12
    78x12
    88x9
    wrist curl
    89x12
    109x12
    reverse wrist curl
    89x12
    109x12

    7-27:
    seated military press
    67x12
    89x12
    109x12
    131x11
    laterals
    11x12
    x12
    x12
    rear delt laterals
    25x12
    35x8
    25x12
    front laterals
    11x12
    17.5x12
    22.5x10
    shrugs
    157x15
    179x15
    199x12

    7-28:
    squats
    135x5
    157x5
    179x5
    205x5
    249x5
    299x1
    351x1
    381x3
    calf raises
    205x15
    x15
    x15
    walking lunges
    48x12
    reverse calf raises
    35x15
    x15
    x15
    seated CRs (96lb) + leg extensions (45lb) + curls (45lb)
    15, 15, 12 x 3

    7-29:
    bench press
    157x8
    185x8
    225x2
    261x1 (almost 2)
    225x5 (225 pr)
    205x4
    shoulder raises
    135x15
    x15
    x15
    incline bench press
    135x12
    155x10
    165x6
    crossovers (exp)
    10x12
    10x10
     
  24. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
    1
    Location:
    fococo
    7-30:
    deadlifts
    157x10
    205x5
    270x3
    310x1
    365x0x0x0 epic fail
    310x5
    bent over rows
    155x12
    165x12
    175x10
    175x9
    lat pulldowns
    66x12
    86x12
    96x11
    incline lat pulls
    96x12
    116x12
    116x12
     
  25. Juke Box Hero

    Juke Box Hero Active Member

    Joined:
    Aug 5, 2005
    Messages:
    13,901
    Likes Received:
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    Location:
    fococo
    7-31:
    bis/tris/forearms (@ drews)

    burnt the fuck out
     
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