Chest6's Workout Log

[chest6]

Tuesday March 7 2006

Back/traps


wide grip chins bw 12, 5, 3

bad day dl 385x6, 425x4, 475x1

bent over rows 275x8x2, 295x7

One armed high rows 2p+25x8, 3px8, 3p+10x6

front shrugs 405x8, 425x8x2

[chest6]

Saturday March 11 2006

Legs

Leg ext/leg curls 4 sets supersetted

Squats
135x20
155x20x2
185x15

short lunges
185x5

[chest6]

Monday March 13 2006

Back to Chest/triceps Didnt like the other routine

incline db
80x10
90x8
100x8
110x7

barbell bench
225x8
245x8
275x3

decline bb
185x10
225x8
245x7

dips
bw 3 sets of 10

cg bench Ez bar
85x10x2
125x10

[chest6]

Tuesday March 14 2006

Back/biceps

skipped deadlift today. My lower back was burnt out I think..my dl sucked a few weeks in a row

3 sets wg pullups
11
6
4

bent over rows (lightened the weight and stopped cheating )
135x10
155x10
185x8
225x6

high row
2p+25x10
3platesx8
3p+10x6

wg lat pulldowns
100x10
130x8
140x5

straight bar curls
85x6
95x4
95x4

standing db curls
30x8
30x6
25x9

[chest6]

Thursday March 16 2006

Shoulders/traps

db military
80x10
90x8
100x5

incline lateral
30x8x3

shrugs behind
375x8x3

in front
405x8
455x10
495x6

[chest6]

Friday March 17 2006

Legs

was weak coming off SC's routine..guess I wasn't used to heavier weight yet since I was moving weak weight for 3 weeks

squats
365x8
385x7
405x3

short lunges
135x8
185x8
225x8

leg curls 3 sets of 100

[chest6]

Monday March 20 2006

Chest/tris

db bench
80x10
90x8
100x10
100x7
125x0 (I tried to get a kid to put the 25s on top of the 100s and he took literally one minute. He actually put the right one on..then dropped the left one and had to go get it and tried to balance the right one on as he did. I held the 100s at the bottom position for like a total of what seemed 90 seconds..and when he finally got it I couldnt even get one )

db incline
80x10
90x8
95x9
105x6

decline bb
185x10
225x7
245x3

tri dips
bw 13
11
9

cg bench
105x8x3

[chest6]

Tuesday March 21 2006

Back/bi's

deadlift
warm up
405x3
425x3
455x1
475x2

bent over rows
275x8
295x8
315x7

tbar rows
3px12
4px10
5px8
5px8

standing db curls
50x8
45x7
45x8

21s
3 sets 65x55x45

[chest6]

Friday March 24 2006

Shoulders/traps

db military
80x10
90x10
100x6

incline lateral
30x8x3

front shrugs
405x8
455x8
495x7
315x15

[chest6]

Saturday March 25 2006

Legs

Squats
385x8
405x6
425x5 (lil wider stance than usual, not much)

short lunges
185x8
225x8
245x5

[chest6]

Tuesday March 28 2006

Chest/tris

barbell bench
225x8
275x5
285x3
275x2

decline bb
185x12
245x7
275x4

incline db
80x10
90x7
95x5

3 sets tricep pushdowns 130lb

3 sets incline cg 95,115,135

dips
bw 9

[chest6]

Thursday March 30 2006

Back/biceps

wg pullups
25px6
bwx5
bwx4

Deadlift
315x8
385x6
455x3
495x1
425x1

bent over rows
135x8
155x8
185x8: 225x8 (superset, idea from narks log )

tbar row from the machine
3px10
4px8
4px8
5px6

standing db curls
35x8
45x8
35x6

21s
65x3sets

[chest6]

Saturday April 1 2006

Shoulders/traps

db military
80x10
90x8
100x8

upright rows
85x10
95x10
115x7

front shrugs
405x8
455x8
495x8
315x15

[chest6]

Sunday April 2 2006

Legs

squat
315x8
365x7
405x6
475x3

short lunges
135x8
155x10
185x9
225x8

sldl
135x10
185x10x2

[Anthony C]

Dang bro I

[chest6]

Dang bro I

huh?

[chest6]

Monday April 3 2006

Chest/tris

Shoulders weren't recovered yet. I did legs the day before..which was a big mistake not taking a day off after legs and did shoulders before legs, so they were still broken down.

barbell bench
225x8
245x8
275x2
295x1 (1 assisted)

incline db
80x10
90x8
100x6

decline bb
185x12 stopped after this because my shoulders were so sore and I felt like I was overtraining like hell

2 sets cd bench

2 sets french press 60x8, 80x8

Not the best workout..

[chest6]

Wednesday April 5 2006

Back/biceps

wg pullups
13
4
3

deadlift
315x8
365x7
385x7 Couldnt pull shit today

barbell rows
135x8
185x7
315x7: 135x8

tbar machine
3px8
4px8
5px8
2px12 Really squeezed on this one

incline curls
20x8
25x8x2

hammer curls
25x8x2
30x7

[chest6]

Friday April 7 2006

Shoulders/traps

barbell military
135x8
185x8
225x6x2 weak on barbell now I guess cuz im not used to it

upright
95x8
115x8x2

db shrugs with 100s
3 sets of 10 (5 second negative since these r light as hell) killed the forearms too cuz I didnt use straps

[chest6]

Sunday April 9 2006

Legs

Tired as hell because I worked 9 hours..standing up and walkin around all day

squats
315x10
365x8
405x7

short stride lunbges
185x8
225x8
275x5
295x4 pretty tough

sldl
135x8
185x8
225x6

3 sets seated calf raises

[chest6]

Weight: 251 lbs

Start cutting tomorrow

[chest6]

Tuesday April 11 2006

barbell incline
185x10
225x8
245x7
275x3 (1 assisted)

barbell decline
225x8
275x3
275x5 (had more rest on this one..talked a lil too long with a friend here)

french pres
60x10
70x10
80x7

skulls
65x8
75x8x2

[chest6]

Thursday April 13 2006

Back/(bis)

Deadlift
315x10
365x4
405x5
455x2 Tired from work..I'll go ahead and stop saying this cuz from now on my weights wont be as high

Bent over row db
90x10
100x10x2 ahhh we need bigger dumbbells

tbar row
3px8
4px8
5px6

Weightroom closed 15 mins early and I couldnt do bi's ahhhhhh

[Anthony C]

HAAA HAAA My bad above bro .What I was going to say is dang bro I like what I see on your lifts lol but I got cut off .Anywyas whats your body weight ?? Looking strong AC

[chest6]

Oh ok cool..Im around 250 right now but I just started cutting..so the lifts will stay the same or inch downward soon..thanks

[chest6]

Saturday April 15 2006

Way off schedle

Shoulders/traps

military db
80x10
90x10
100x8

upright rows
95x10
115x10
135x6

db shrugs
120x8
130x9x2

Only had 20 minutes to workout so I had to make it quick

[chest6]

Monday April 17 2006

Stupid gym was closed on easter..Im so behind schedule

Legs

I did cardio earlier today..im dumb and my weights suffered because of it

squat
315x8
365x8
405x7
425x4

Leg press (felt like id try to compensate....shoulder width stance)
warm up 6 plates
720x10
810x10
900x10
1040x7 (990x3 (maxed out the machine 11 plates plus 25s on top..25s fell on the 7th rep and I busted out 3 with 990

sldl
135x10x2 held stretch at bottom 2 seconds
225x8

[*Narkissos*]

I like this leg workout.. nice poundage there man.. AND reps

[chest6]

Thanks man..weights for squats were a tad down tho

Wednesday April 19 2006

chest/tri

My chest started hurting today again...I hope to God it goes away..that set me back for months..

Bb bench
225x8
245x8
275x3
295x4 +1 assisted my friend came over and spotted me and hyped me up. On the 275 I wasnt really going to failure either...and I was kind of down on my pec acting up

Decline bb
225x8
275x6
245x9

Incline db RUSHED AS HELL had 3 minutes to do this and triceps
90x6
70x8x2 tired as hell cuz I had like 2 seconds of rest and this was immediately after decline

Tricep Extentions
70sx8x3 baby weight..but they were fried

Skulls
65x8

[chest6]

Thursday April 20 2006

Back

No bis stupid gym closed 15 minutes early..and I missed out on Vbar lat pulls (idea from narks log )

close grip pullups
bw+25 8 reps
bw 9 reps
bw 4 reps

Deads
365x5
405x5
425x5 on these my back felt weak. The weight was light but my stupid back wanted to round. Prolly cuz I sprinted some today for my stupid class. Way too much jogging/sprinting for my comfort level today

bent over rows
225x8 warm up
275x9
295x8
315x7

[S.P.G]

good log bro, keep up the hard work,

bent over rows
225x8 warm up
275x9
295x8
315x7

i bet you loved doing that lol

[chest6]

haha yeah..it was fun. I could actually pull more when I was cutting at 225ish..kinna weird?

[Superballer]

chest you are a monster... you're like 19 right and natty?

Can't wait til you start gear, you're going to explode! Especially with your knowledge of diet and training.... there's nothing holding you back. Keep it up!

[chest6]

thanks for the compliments man..much appreciated. Yep..turned 19 in february and Im natty besides a dumb fvck up cycle when I was 17 before I found this board : Lost all my gains too and took forever to recover. But oh well..natty since that mess up..set me back a long time

[chest6]

Saturday April 22 2006

Shoulders/arms

since my arms are seriously lagging I felt it wouldnt hurt to train them 2x a week. My bi's havnent progressed in forever so if I notice Im overtraining them it won't really matter since they havent gone anywhere anyway, I'll just try something different.

Barbell military
135x8 warm up
185x8
205x9
235x4

upright rows
95x8
115x8
135x6

Dumbbell french press
70x10
90x10
100x8

pulldows
100x10
100x12
120x7

standing barbell curls
95x9
105x8
115x3

incline dumbbell curls
25x8
30x8 Im starting to like these..I feel it in the Brachii instead of the brachialis

[Superballer]

you're so much stronger than me it's depressing... haha... keep it up.

[chest6]

nah man...eat like a horse and dont do nuthin all day long and ull be there in no time

[chest6]

Monday April 24 2006

ahh so behind schedule

I've already lost too much strength for my liking..and I havnet even restricted my cals much. Im eating at about maintenance

Legs

Squats
315x8
365x7 this felt too heavy..I started getting kinna down here that I've lost strength and felt like leaving
385x5 same here
405x8 Got really psyched up here..this really helped my mood out. Still far from what I did a few short weeks ago, but better

Leg press
720x10
900x10
990x10
1170x1: 990x8 (had my friend hold 2 45s on top of the stack, the fell off after the first rep..I was like cmon how hard can it be ) Was kinna burnt out after that cuz I held it for awhile after they dropped

leg curls
80x10
100x10
130x9

leg ext
80x10
felt like this was fine, not a big fan of these anyway..theyve fvcked up my knees before

[C_Bino]

Hey Chest man never saw this log before. Good stuff. Good accomplishments as well, your weights look awesome.

If I can ask one thing it would be why so few sets for legs? How do your legs compare to the rest of your body, grow easily etc? I mean the weight you push with legs is good but three exercises seems so little considering you are working quads and hams. Also where do you put calves into your routine?

F*ck, I hope I didnt sound like I was just picking at your routine, like I said it looks good, just curious as to your leg routine brutha.

[novastepp]

chest, i mean... you kick ass man