***ocmfII's various log***

[-G$-]

Thursday 430pm: Back and Shoulders Hypertrophy Day
Underhand grip BB rows: 135x10 warmup, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Hammer Strength iso lat row machine (alternating reps): +115# per side, 3x8
Seated cable row: 150x3x12
Close grip underhand lat pull down: 140x3x10
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Seated lateral db raises (up on side, bring in to middle, back out to side, the down each rep): 15#dbs 10, 9, 8

 

[bullyfootin']

bout to start this monday coming from SL.. nice weight bra

 

[Serious]

Wednesday 5pm: Cardio
4 mile run, ~36 min


i haven't been running nearly as much as i should/would like to. my timing has majorly slowed down as a result. i have to get back into it.

 

[-G$-]

Friday 5pm: Lower Body Hypertrophy Day
Squats: 135x8 warmup, 225x6x5
Hack squats: 225x3x7
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10



Saturday 7am: Chest and Arms Hypertrophy Day
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x3x7
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x2x8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x3x10
Cable kickbacks: 15x3x12 (per side)



Sunday: off

 

[-G$-]

Monday 1145am: Upper Body Power Day/Abs
Weighted pull ups: bw+45# 6, 5, 5 (still not where they should be)
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1 (struggled on this last rep, spotter really helped toward the end)
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 6, 6, 5 (better here)
Preacher curls: 95x3x7
Skull crushers: 95x3x8

modified 8 min ab routine

 

[-G$-]

Tuesday 11am: Lower Body Power Day/Abs
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 7, 6
Standing calf raise: 245x3x8
Seated calf raise: 180x3x8

modified 8 min ab routine

 

[-G$-]

Wednesday 5pm: Cardio
4 mile run, ~36 min


still can't break these 9 min miles, slow as fukk

 

[-G$-]

Thursday 230pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x8 warmup, 185x6x5
Weighted pullups: bw+25# 8, 7, 6
Seated cable row: 150x3x12
Db rows against incline bench: 60#dbsx3x12
Reverse flies: 115x3x12
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Lateral cable raises: 15x3x12 (per side)



Friday: off

Saturday: off

was out of town fri and sat playing golf. a lot of walking but no weights.



Sunday: Cardio

45 mins, incline walk on treadmill, 4.0 mph, 15.0 incline



Monday 1030am: Upper Body Power Day/Abs
Weighted pull ups: bw+45# 6, 5, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 6, 5, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

modified 8 min ab routine


supposed to go to the dentist tonight after work to have post root canal work done, hoping i feel up to hitting legs after the work is done.

 

[-G$-]

Wednesday 5pm: Cardio
4 mile run, ~37 min

first 2 miles i was at 8 min/mile pace, then the bubble guts hit me , i basically waddled home the last mile or so

extremely uncomfortable

 

[-G$-]

Thursday 5pm: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x10, 155x8, 175x8, 195x8
Weighted pullups: bw+25# 8, 7, 6
Seated cable row: 150x3x12
Db rows against incline bench: 60#dbsx3x12
Reverse flies: 115x3x12
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 165x6
Upright rows: 85x3x10
Lateral cable raises: 15x3x12 (per side)

 

[-G$-]

Friday 5pm: Lower Body Hypertrophy Day
Squats Machine: +90#x8 warmup, +270#x2x5, +320x2x5, +360#x2x5
Hack squat sled: +270x3x10
Romanian deadlifts: 225x3x8
Leg presses: 360x3x10
Leg extensions: 195x3x10
Lying leg curls: 165x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10



Saturday 1pm: Chest and Arms Hypertrophy Day
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 8, 8, 7
Decline bb bench: 185x3x10
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x2x8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 10, 9
Cable kickbacks: 20x3x10 (per side)



Sunday: cardio

4 mile run, ~36 mins






run times still coming in weak and wack as fukk. i figure if i keep at it i will eventually get it back again in a few weeks. my diet has been non-existent since the week of labor day. i'm getting back on it starting today. i hit the market before work to get all my breakfast items for the week. gonna hit it again on the way home to get what i need for my dinners. taking the week off from booze. need to get focused.

 

[-G$-]

Monday 430pm: Upper Body Power Day
Weighted pull ups (supine grip): bw+45# 6, 6, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 3x6
Flat bb bench: warmup 135x8, 225x5, 275x3, 315x1 (failed on last rep, spotter helped me up)
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 6, 6, 5
Preacher curls: 95x3x7
Skull crushers: 95x3x8

 

[-G$-]

Tuesday 6pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 275x3, 315x1
Hack Squats: 245x2x6
Deadlifts: warmup 225x8, 315x5, 365x3, 405x1
Stiff legged deadlifts: 245x2x6



running late for a dinner res, had to cut workout short. still felt pretty good though. 315 on squats didn't feel like as much of a struggle on the way back up. i just don't see myself adding any weight to squats or deads yet. i don't get it, been stuck at the same weight for a few months now. kinda sucks to stall like this.

 

[-G$-]

Wednesday 1130am: Cardio/Abs
45 mins incline walk on treadmill, 15.0 incline, 4.0mph

8 min modified ab routine

 

[-G$-]

Thursday 630pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x8 warmup, 185x6x5
Weighted pullups: bw+25# 7, 6, 6
Db rows against incline bench: 60#dbsx3x12
Close underhand grip pull downs: 140x3x12
Reverse flies: 115x3x12
Seated arnolds: 45#dbs x 15, 13, 12
Db front raises: 30#dbx3x10 (per side)
Lateral cable raises: 20x3x10 (per side)