***ocmfII's various log***
- Thread starter -G$-
- Start date
Thursday 430pm: Back and Shoulders Hypertrophy Day
Underhand grip bb rows: 135x10 warmup, 155x9, 175x8, 185x7
BW pullups: 10, 8, 7
Db rows against incline bench: 55#dbsx3x10
Seated cable row: 150x3x10
Close underhand grip pulldowns: 140x2x10
Seated shoulder press: 105x12 warmup, 125x10, 145x7, 155x5, 105x6 burnout
Upright rows: 85x 10, 9
Incline bench bb front raises: 45#x2x10
Lateral cable raises: 15x3x12 (per side)
Underhand grip bb rows: 135x10 warmup, 155x9, 175x8, 185x7
BW pullups: 10, 8, 7
Db rows against incline bench: 55#dbsx3x10
Seated cable row: 150x3x10
Close underhand grip pulldowns: 140x2x10
Seated shoulder press: 105x12 warmup, 125x10, 145x7, 155x5, 105x6 burnout
Upright rows: 85x 10, 9
Incline bench bb front raises: 45#x2x10
Lateral cable raises: 15x3x12 (per side)
Friday 5pm: Lower Body Hypertrophy Day
Squats: 135x8 warmup, 185x5x5
Hack squat sled: 185x3x8
Romanian deadlifts: 185x3x8
Leg presses: 360x3x10
Leg extensions: 185x3x10
Lying leg curls: 155x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10
Saturday 7am: Chest and Arms Hypertrophy Day
Flat db bench: 90#dbsx4x10
Incline db bench: 80#dbsx3x8
Decline db bench: 70#dbsx3x10
Incline db flies: 25#dbsx2x15
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#db 10, 9, 9
Spider curls against an incline bench: 75x 10, 9, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 9, 9
Cable kickbacks: 15x3x12 (per side)
Sunday: off
Squats: 135x8 warmup, 185x5x5
Hack squat sled: 185x3x8
Romanian deadlifts: 185x3x8
Leg presses: 360x3x10
Leg extensions: 185x3x10
Lying leg curls: 155x3x10
Donkey calf raises: 340x3x8
Seated calf raises: 170x3x10
Saturday 7am: Chest and Arms Hypertrophy Day
Flat db bench: 90#dbsx4x10
Incline db bench: 80#dbsx3x8
Decline db bench: 70#dbsx3x10
Incline db flies: 25#dbsx2x15
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#db 10, 9, 9
Spider curls against an incline bench: 75x 10, 9, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 45x 10, 9, 9
Cable kickbacks: 15x3x12 (per side)
Sunday: off
was pretty sick the first half of this week... again... this cold shyt sucks man. had to skip both power days mon and tues. finally able to get back into it wednesday lightly then thursday felt a little better. looking forward to hitting legs today when i bounce outta this shythole office early.
on a side note, the equinox in summit nj near my in-laws finally opened a few weeks ago and i got a chance to go over there yesterday while i was out there for thanksgiving. i don't think i've ever been in a gym so brand new. like the plates and dbs were so clean they didn't even have scuffs on em yet. good to get to know a new gym because i'm probably gonna be spending some more time there when i'm inbetween cribs.
Wednesday 130pm: Cardio
30 mins, incline walk on treadmill, 15.0 incline, 4.0 mph
Thursday 11am: Back and Shoulders Hypertrophy Day
Overhand grip bb rows: 135x12 warmup, 155x10, 175x8, 185x6
BW pullups: 10, 8, 7
Db rows against incline bench: 60#dbsx3x10
Seated cable row: 150x 10, 10, 9
Close underhand grip pulldowns: 140x3x10
Arnolds: 45#dbsx3x12
Upright rows: 85x 10, 9, 8
Incline bench bb front raises: 45x10, 50x9, 55x8
Lateral cable raises: 15x3x12 (per side)
on a side note, the equinox in summit nj near my in-laws finally opened a few weeks ago and i got a chance to go over there yesterday while i was out there for thanksgiving. i don't think i've ever been in a gym so brand new. like the plates and dbs were so clean they didn't even have scuffs on em yet. good to get to know a new gym because i'm probably gonna be spending some more time there when i'm inbetween cribs.
Wednesday 130pm: Cardio
30 mins, incline walk on treadmill, 15.0 incline, 4.0 mph
Thursday 11am: Back and Shoulders Hypertrophy Day
Overhand grip bb rows: 135x12 warmup, 155x10, 175x8, 185x6
BW pullups: 10, 8, 7
Db rows against incline bench: 60#dbsx3x10
Seated cable row: 150x 10, 10, 9
Close underhand grip pulldowns: 140x3x10
Arnolds: 45#dbsx3x12
Upright rows: 85x 10, 9, 8
Incline bench bb front raises: 45x10, 50x9, 55x8
Lateral cable raises: 15x3x12 (per side)
Friday 230pm: 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 10am: Chest and Arms Hypertrophy Day
Flat db bench: 80#dbsx4x10
Incline db bench: 70#dbsx3x10
Decline db bench: 60#dbsx3x12
Incline db flies: 30#dbsx3x12
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 9, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9, 8
Cable kickbacks: 15x3x12 (per side)
Sunday: off
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 10am: Chest and Arms Hypertrophy Day
Flat db bench: 80#dbsx4x10
Incline db bench: 70#dbsx3x10
Decline db bench: 60#dbsx3x12
Incline db flies: 30#dbsx3x12
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 9, 8
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x 10, 9, 8
Cable kickbacks: 15x3x12 (per side)
Sunday: off
Monday 430pm: Upper Body Power Day
Weighted pull ups: bw+45# 6, 5, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 6, 6, 5
Flat bb bench: warmup 135x8, 225x5, 255x3, 275x1
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 4, 115x2x6
Preacher curls: 95x3x7
Skull crushers: 95x3x8
Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x3, 275x2
Hack Squats: 245x 6, 5
Deadlifts: warmup 225x8, 315x5, 365x3, 405x2x1
Stiff legged deadlifts: 245x 6, 5
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 8, 7
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8
had to pull back on some weight on some of the bigger compounds (squats, bench, military etc). all in all feeling pretty good though, soreness starting to dissipate and starting to get back to full strength though. also gone back to IF style eating. not because i necessarily subscribe to meal timing, but moreso that simply cutting out breakfast and going back to 2 meals and a shake just helps me cut out unnecessary calories i don't need. i know i don't have the time to get ready aesthetically for my trip to miami but it can't hurt to try and do my best
. gonna do some sprints tonight 
.
Weighted pull ups: bw+45# 6, 5, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 6, 6, 5
Flat bb bench: warmup 135x8, 225x5, 255x3, 275x1
Weighted dips: bw+60#x3x8
Military Press: 95x8 warmup, 135x 4, 115x2x6
Preacher curls: 95x3x7
Skull crushers: 95x3x8
Tuesday 430pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x3, 275x2
Hack Squats: 245x 6, 5
Deadlifts: warmup 225x8, 315x5, 365x3, 405x2x1
Stiff legged deadlifts: 245x 6, 5
Leg extensions: 225x3x8
Lying leg curls: 195x 8, 8, 7
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8
had to pull back on some weight on some of the bigger compounds (squats, bench, military etc). all in all feeling pretty good though, soreness starting to dissipate and starting to get back to full strength though. also gone back to IF style eating. not because i necessarily subscribe to meal timing, but moreso that simply cutting out breakfast and going back to 2 meals and a shake just helps me cut out unnecessary calories i don't need. i know i don't have the time to get ready aesthetically for my trip to miami but it can't hurt to try and do my best
. gonna do some sprints tonight .Thursday 5pm: Back and Shoulders Hypertrophy Day
Pendlay rows: 135x10 warmup, 185x6x5
BW pullups: 10, 9, 8
Hammer strength pull down: +90# per side 3x10 alternating pulls
Hammer strength row: +90# per side, 3x10 alternating pulls
Reverse flies: 115x3x10
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Incline bench bb front raises: 45x10, 50x9
Lateral db raises: 15x2x12 (per side)
Friday 530am: 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
i wish i got my diet in check when i said i was going to 2 months ago. i put on some serious mid section flub. that shyt is never going to be gone by miami, fml.
Pendlay rows: 135x10 warmup, 185x6x5
BW pullups: 10, 9, 8
Hammer strength pull down: +90# per side 3x10 alternating pulls
Hammer strength row: +90# per side, 3x10 alternating pulls
Reverse flies: 115x3x10
Seated shoulder press: 105x12 warmup, 125x10, 145x8, 155x6
Upright rows: 85x2x10
Incline bench bb front raises: 45x10, 50x9
Lateral db raises: 15x2x12 (per side)
Friday 530am: 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
i wish i got my diet in check when i said i was going to 2 months ago. i put on some serious mid section flub. that shyt is never going to be gone by miami, fml.
i wish i got my diet in check when i said i was going to 2 months ago. i put on some serious mid section flub. that shyt is never going to be gone by miami, fml.
eliminating alcohol from the diet, for a brief amount of time works wonders
eliminating alcohol from the diet, for a brief amount of time works wonders
i've been pretty good. cut out drinking during the week. pulled back a drink or 2 a night on the weekend. even still it's sometimes an extra 500-1000 calories a night which is terrible, i know it.
but holidays coming up, gonna be a struggle.
it what it is bro...maybe next year...
Saturday 1pm: Chest and Arms Hypertrophy Day/Abs
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 9, 8, 7
Decline bb bench: 185x 10, 10, 9
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 9, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x3x10
Cable kickbacks: 15x3x12 (per side)
Ab work:
3 sets cable work obliques
3 sets weighted crunches
3 sets leg lifts
Sunday: off
Monday 5pm: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 6, 6, 5
Flat bb bench: warmup 135x8, 225x5, 255x4, 275x3, 225x5, 135x8 (working my way back up to 315 here)
Weighted dips: bw+60#x 8, 8, 7
Military Press: 95x8 warmup, 115x6, 125x6, 135x5
Preacher curls: 95x3x7
Skull crushers: 95x3x8
Flat bb bench: 135x8 warmup, 225x6x5
Incline bb bench: 185x 9, 8, 7
Decline bb bench: 185x 10, 10, 9
Fly machine: 190x3x10
Preacher curls: 75x3x12
Dumbbell concentration curls: 35#dbx3x10
Spider curls against an incline bench: 75x 10, 9, 9
Skull crushers: 75x3x12
Cable pressdowns with rope attachment: 50x3x10
Cable kickbacks: 15x3x12 (per side)
Ab work:
3 sets cable work obliques
3 sets weighted crunches
3 sets leg lifts
Sunday: off
Monday 5pm: Upper Body Power Day
Weighted pull ups: bw+45# 7, 6, 5
Off the rack db rows (per side): 110#dbx3x6
Tbar rows: +135# 6, 6, 5
Flat bb bench: warmup 135x8, 225x5, 255x4, 275x3, 225x5, 135x8 (working my way back up to 315 here)
Weighted dips: bw+60#x 8, 8, 7
Military Press: 95x8 warmup, 115x6, 125x6, 135x5
Preacher curls: 95x3x7
Skull crushers: 95x3x8
Tuesday 5pm: Lower Body Power Day
Squats: warmup 135x8, 225x5, 255x4, 275x3 (should be back to 315 by next week)
Hack Squats: 245x 6, 5
Deadlifts: warmup 225x8, 315x5, 365x3, 405x2x1
Stiff legged deadlifts: 245x 6, 5
Leg extensions: 225x3x8
Lying leg curls: 195x3x8
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8
Squats: warmup 135x8, 225x5, 255x4, 275x3 (should be back to 315 by next week)
Hack Squats: 245x 6, 5
Deadlifts: warmup 225x8, 315x5, 365x3, 405x2x1
Stiff legged deadlifts: 245x 6, 5
Leg extensions: 225x3x8
Lying leg curls: 195x3x8
Seated calf raise: 180x3x8
Donkey calf raise: 340x3x8