LAST KING killin shyt log

[LastKING_BLU]

1-14

bench 135 x 10, 185 x 5, 225 x 5, 245 x 5, 275 x 3
incline 135 x 8, 185 x5, 225 x 3
decline 135 x 8, 185 x 5, 135 x 6
db seated shld 42.5 x 10, 50 x 10, 60 x 8, 70 x 5
tri pulldwn
db flys/press 32.5 x 10,10 then push ups, 10,10

 

[LastKING_BLU]

1-15

iso lat hi row 45 x 10, 70 x 10, 90 x 8,. 115 x 8, 135 x 4
iso lat pulldwn 45 x 10, 70 x 10, 90 x 10, 115 x 6, 135 x 3
db row 25 x 10, 95 x 10, 115 x 8, 125 x 6
pulldown 120 x 10, 150 x 10, 180 x 8, 225 x 6
seated cable row
preach curl 65 x 8,8,8
db preach curl 32.5 x 5,5
db curl 32.5 x 10,10
ran 3.4mi

 

[LastKING_BLU]

1-16

squat 135 x 10, 185 x 10, 225 x 5, 315 x 5, 405 x 3
deads 135 x 10, 225 x 5, 315 x 5, 405 x 2
stiff leg deads 135 x 5,, 185 x 2, 135 x5
good mornings 55 x 5, 65 x 10, 95 x 5
step ups 8, db step ups 22.5 x 8
bulgarains 10 w/ wt 22.5 x 10
body wt squat, pushup, bulgarians 20,10, 5 x2

my hammies

 

[LastKING_BLU]

1-18

row 45 x 10, 70 x 10, 90 x 8, 115 x 8
pull ups 10,10,8,4
pulldown 105 x 10, 120 x 10, 150 x 10, 180 x 8, 225 x3
db row70 x10, 90 x 10, 110 x 8
preacher curl 55 x8,8, 8, 65 x 8
incline db curl 22.5 x 10,10
zottman curls 25 x 4, 6

1-19
db incline 70 x 10, 85 x 10, 100 x 8
db bemch 70 x 8, 90 x 6, 110 x 4
seated db shld 40 x 10, 50 x 5, 60 x 5, 75 x 5
decline bench 135 x 10, 185 x 5, 225 x 3, 135 x 10
db rear flys 20 x 10, 25 x 10
front/side raise 15 x 10,10
tri push down
dips 10,10,8,8
ran 4.19mi

 

[LastKING_BLU]

1-20

squat 135 x 10, 225 x 5, 315 x 5, 405 x 2
deads 135 x 10, 225 x 5, 315 x 3, 2, 405 x 1
step ups 6
db lunges 32.5 x 5,5,5,5
box jumps 6,6,6,6
bulgarians 6,6 (db) 32.5 x 6
squat,push up, bulgarian superset 20, 10, 10

 

[LastKING_BLU]

1-21

bench 135 x 10, 185 x 6, 225 x 5, 245 x 5
db incline 60 x 10, 85 x 8, 100 x 5
decline 135 x 10, 185 x 5, 225 x 5
db seated shld prss 40 x 10, 50 x 10, 60 x 8, 70 x 5
db fly 37.5 x 10, 10
db rear fly 25 x 10, 10
dips 10,10,7
tri pull 10,10,10
tri single arm pull 10,10,10

 

[LastKING_BLU]

1-22

incline
iso lat high row
iso lat low row
standing shld prss
preach curl
21s
seated curl
iso lat pull down

 

[LastKING_BLU]

1-26

bench/incline( warm up) 135 x 10
db row 80 x 10, 100 x 10, 120, x 6, 6
bent over row 135 x 10, 185 x 8, 225 x 6
pull ups 10, 10, 4, weight 25 x 4
pulldwn 120 x 10, 150 x 8, 180 x 8
pull over
seated row
preach curl 45 x 10, 55 x 10
incline db curl 22.5 x 10, 35 x 8

sprints, football drills

 

[LastKING_BLU]

1-28

db bench 60 x 10, 70 x 10
bench 135 x 8, 185 x 5, 225 x 5, 255 x 5, 275 x 3
incline 135 x 10, 185 x 5, 225 x 5
decline 35 x 8, 185 x 5, 225 x
db seated shld 45 x 10, 55 x 8, 65 x 6, 75 x 6
weighted dips 25 x 6,7 45 x 5
db flys +push ups 30 x 10/7, 10.10
rear delt flys 27. 5 x 10, 10 30 x 10
arnold prss 45 x 6, 42,5 x 5

1-29
pull ups 10, 10
iso lat hi 45 x 10, 90 x 8, 115 x 6, 135 x 4
iso lat low 45 x 10, 70 x 10, 90 x 8. 115 x 8, 135 x 6
iso lat pull down 45 x 10, 70 x 10, 90 x 8. 115 x 4
seated row
db row 70 x 10, 90 x 10, 110 x 8, 125 x 6
pulldwn
preach curl 65 x 8,8 75 x 6
incline db curl 30 x 6,5
db curl hci 30 x 10,10,8

ran 3.13 mi

 

[LastKING_BLU]

1-30

squat 135 x10, 185 x 5, 225 x 5, 315 x 5, 405 x 2,2
deads 135 x 8, 225 x 5, 315 x 5, 405 x 1,1
goodmornings 95 x 5, 115 x 5, 135 x 5
db lunges 20 x 7

wasnt a good day at all. felt light headed/felt faint and slightly pulled my hammy

 

[LastKING_BLU]

2-4

db bench 75 x 10, 95 x 8, 115 x 6, 125 x 4(spot)
db incline 65 x 8, 85 x 5, 95 x 5, 105 x5
decline 135 x 10, 185 x 5, 225 x 3, 135 x 8
db seated shld 45 x 8, 55 x 6, 65 x 5
dips 10,7,10
tri pu;;dwn 50 x 8,8,9

them 125s was heavy but

 

[LastKING_BLU]

2-5

iso high row 45 x 10, 90 x 8, 115 x 8, 135 x 6
low row 45 x 10, 70 x 10, 90 x 8, 115 x 4
pull ups (wide-close)10x 4
db row 70 x 10, 95 x 8, 115 x 6, 125 x 6
iso lat pull down 55 x 10, 85 x 8, 100 x8,
pull dwns 120 x 10, 150 x 8, 180 x 6
preach curl 65 x 10,8, 75 x 5
incline curl 35 x 5, 5,6

ran 3mi

 

[LastKING_BLU]

2-6

squat 135 x 10, 185x 8, 225 x 8, 315 x 8, 365 x 2, 315 x8
dead 135 x 10, 225 x 8, 315 x 8, 365 x1
stiff leg dead 135 x 6, 6, 185 x 6
good morn 95 x 6, 115 x 6
front squat 115 x 5
step ups 8,w/ db 20s x 8
db lunge 20s x 8,8,8
bulgarains 10, w/ db 20s x 8,8
body wt sqt,push up, bulgarains 20,10,10 x 2

my legs feel weak all of a sudden. im gunna switch to 8reps instead of 5 for the rest of this month. i have to have a stricter structure for my routine

gunna start puttin my weight up to keep track

 

[LastKING_BLU]

2-11

wt. 186/7

bench 185 x 8, 205 x 8, 225 x 8
db incline 70x 8, 85 x5, 100 x 6
shldr press 45 x 8, 50 x 8, 60 x 8, 70 x 6
dips 10,10,9
tripulldown 50 x 10,10,10
arnold press 35 x 5,6
side raises 15s x 10,5
ran 3.11

had football tryouts on sat and i finally got cracked under 5sec in the 40. its still slow , but in highschool i ran a 6.1

im ready to throw the dam scale in the bushes cuz my weight is goin up, but i know im losing fat. im gunna start measuring once every 2 weeks

 

[Serious]

im ready to throw the dam scale in the bushes cuz my weight is goin up, but i know im losing fat. im gunna start measuring once every 2 weeks

you do have a lot of muscle