My Training Journal: Main Page
All-Out 8-Week Mass Attack. No Holds Barred.
Day # 17 of 56 - 01-30-02
Well by having a day off in between training days I think I will see some better gains in size and strength. I felt really good today. Due to having a sick child my workout got pushed back to around 7:00 am. It felt really good working out at that time too, rather than 4:30 am. I felt really strong, and really rested and was ready to go.
Today was Back, Shoulders, Triceps and Biceps.
After warming up the back with a couple of sets of 10 on the chin-up bar it was time to blast the back. Now on my new schedule I am using perfect form, 4-second negative and squeezing like there is no tomorrow on each rep.
Deadlifts - 1x10 - 135lbs, 1x6 - 315lbs, 1x6 - 405lbs
Bent rows - 1x10 - 225lbs, 1x10 - 245lbs
Pull downs behind the neck - 1x12 - 120lbs
Seated pulley row - 2x10 - 120lbs
Military press - 2 warm up sets, 1x8 - 135lbs, 1x6 - 245lbs, 1x8 - 155lbs
Upright rows - 2x8 - 115lbs
Side laterals - 1x12 - 30lbs
Shrugs - 1x20 - 225lbs, 1x15 - 315lbs, 1x10 - 405lbs
Skull crushers - 1x12 - 115lbs, 1x10 - 120lbs, 1x8 - 125lbs
Push downs - 1x15 - 120lbs, 1x10 - 170lbs
Dumbbell press - 1x12 - 45lbs
Barbell curls - 1 warm up set, 1x6 - 135lbs, 1x4 - 155lbs, 1x8 - 95lbs
Dumbbell curls - 2x10 - 45lbs
Preacher curls - 1x10 - 95lbs, 1x10 - 115lbs
I know that looks like a lot of work but you will see that I have a lot of 2-3 set exercises and to be honest it only took around an hour to complete the workout. I took some measurements just to track some of my progress and I am very satisfied with the results thus far. My chest is up an inch to 52" and my arms are up ¼" to 18 ¾". Seeing how this is still my third week I am very happy and look forward to some more gains in the next few weeks, I even see myself surpassing my goals, I've already met my chest goal and with only ¼" to go on my arms that shouldn't be a problem either. Well tomorrow is my off day, which is good because leg day follows on Friday.