shoulder press db
40 x warm up
60 x 8
60 x 6
60 x 6
60 x 5
60 x 5

arnolds
35xfailure
40 x failure
40 x failure
40 x failure

standing military
95 x failure
95 x failure
95 x failure

front raises
25x failure
25 x failure

hammer curl
35 x some
40 x failure
45 x failure
45 x failure

ez bar curl weight in plates
50 x fail
50 x fail
50 x fail


don't have reps b/c i didn't come straight home last night to typ them in and for got...oh well know biggie...slammed food and lifted hard that's what matters

leg press
4 plates x warm up
6 plates x warm up
8 plates x 15
10 plates x 15
12 plates x 10
14 plates x 8

z squat
bar x warm up
135 x 15
185 x 12
205 x 10
225 x 8
245 x 5

front squat ass to floor
135 x 10
155 x 10
185 x 8

leg curl
6 x 15
9 x 8
9 x 8

standing calf raises
4 plates x failure
6 plates x failure
6 plates x failure

abs

off day

couldn't get back in time to log my lift last night and don't remember everything

cable flys x 4 sets
incline db bench x 4 sets
flat db bench x 4 sets
standing military press x 3 sets
seated jammer press x 3 sets

quick snap shot before bed..

possibly a new cowboys shirt in the next pic ...stay tuned lol

Attached Image

dl
225x 5
275 x 3
295 x 2
315 x 2
275 x 3
225 x failure

shrug
135 x a lot
225 x 12
275 x 8ish
295 x 6

pull ups
bw x 4
bw x 3
bw x 3
bw x 3
bw x 2

seated row
180 x 10
180 x 10
180 x 10

lat pd mach
some weight x a lot
150 x 5

dips
bw x failure
bw x failure
bw x failure

skull crushers weight in plates
50 x 8
50 x 8
50 x 6

arm overhead extension
25 x 10
30 x 8
30 x 8ish

abs

How long did this last workout take to complete?

Chest and arms are looking good, no homo.

little less than an hour....i know i did all those pullups with in 3 minutes b/c i finished them before drowning pool soldiers finished on my i pod.....did thet lat pull downs on the way to the water fountain saw it there and did 2 sets....i just don't take much time inbetween sets

didnt' get to log my shit in last night so this is what i did

standing military press x 4 sets
arnold press x 4 sets
rear delt raises x 4 sets
front delt raises x 2 sets
incline db curl x 4 sets
staright bar curls by 3 sets
hammer curls x 4 sets

the drive is giving me the soft serves

couldn't get back online to log my work out again...got off at 7 hung out a bit to wake back up and it was too late to get back on for me....

started off with squats. then did some stiff leg deads, then moved to leg press, did some leg extensions and finished off w/ some walking lunges

shitty work out today

incline db press
40 x warmup
50 x warmup
60 x 15
70 x 12
80 x 7
70 x 9

flat db bench super setted with cable cross overs
90 x 5 x 4 x 4 4 x alot 5 x ? 6 x 9

standing military press
95 x 5
95 x 5
95 x 5

abs

Fuck the cowbitches.

took the last 2 days off b/c of work....but the rest helped i think

dead lift
225 x 5
275x 3
295 x 3
315 x 2
335 x 1
295 x 2

pullups ...squeezed for a few seconds at the top
bw x 3
bw x 3
bw x 3

super setted

cable lat squeez
60 x few
60 x few
80 x few

t-bar row chest supported (weight in plates)
45 x 12
70 x 8
80 x 6-8

db shrugs
70x fail
75 x fail
80 x fail

incline db curl
30 x 15
35 x 10ish
35 x 10ish

cable curl
8 (aikman) x 8 reps
9 (romo) x 8 reps
11 (white) x 4 reps

hammer curl
50 x 4
50 x 4

db shoulder press
40 x warm up
60 x 9
65 x 5
65 x 4
60 x 6

standing military press
95 x 8
115 x 3
115 x 3
95 x 6

arnolds
35 x 15
35 x 15

side raise
20 x 12
20 x 12

skull crushers in plates
40 x a lot
50 x 12ish
50 x 12ish

cable kick backs
4 x a lot
6 x 8
7 x 5

dips
bw x 4
bw x 4
bw x 4

machine skulls
140 x 6
160 x 4

had a lot of stress got it out of me today...shoulders are slowly getting stronger but not respectable

front squats
bar
135
155
185 x 12
195 x 8
225 x 6
135

leg press
10 plates
12 plates
14 plates x 7

squat machine
8
9
11
12x 10
14 x 5
14 x 5

leg curl
9
11 x 4
11 x 5

standing calf raises
2 plates
4 plates
6 plates x 8
6 plates x 8

abs

incline db press
60 x 15
70 x 15
80 x 10
85 x 4

seated jammer press....in plates
90 x 15
140 x 10
160 x 8
160 x 8

cable cross overs
60 x reps
60 x reps
60 x reps

arnolds
35 x 10
35 x 10
35 x 8

abs

rack pulls
315x5
335x3
355x3

deads
275x3
295x3
295x3

smith shrugs...plates
90x testing out
180x 12ish
250x 8


pulls ups "squeez at top"
x4
x3
x3

t-bar chest supported ...plates
45x15
60x 8
70x6
super setted with
ez bar curls...plates
50x fail
60 x fail
60 x fail

hammer curls
35 x alot...slow and concentraited
40 x 8-10 slow and concetraited

incline db curls
35xfail
35xfail


seems like a lot of sets but i was in grip it and rip it mode 2day so not very much time in between sets...also we got a new leg press and smith machine today...first time using a smith machine in like 4 years ....don't really like for shrugs...might be good to switch things up with especially with my shoulders since they lagg...the legpress has a big area for your feet which i am going to like b/c our old leg press barely had enough room to place your feet on their and i was alway afraid that my feet would slip and crush me

did shoulders thursday didnt have time to log

arnolds x 5 sets
smithmilitary x 4 sets
rear delt raise x 4 sets
tri pushdown x 4 sets
machne skulls x 3
1 arm tri ext x 2

Leg Press
4 plates x 15
6 plates x 15
8 plates x 15
10 plates x 12
10 plates x 14
10 plates x 14

hack squats
12 x 12
13 x 9
14 x 5

front squats
135 x 15
185 x 10
185 x 8

leg curl
10 * 5
10 * 5
10 * 4

calf raise on leg press
4 plates x a lot
4 plates x a lot

tried out the new leg press today started out light on it b/c it was a little different from my old leg press ...i like this leg press a lot better, b/c it seems a little harder ...did higher reps today which gave me a good pump in the legs