my log

[blouisgod]

off day weds, way sore

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[blouisgod]

thursday 11/2

Shoulders
Military Press
155 x 8
165 x 8
175 x 8
185 x 6

Palms in bench
135 x 12
205 x 8
205 x 6
205 x 6

Barbell upright row
115 x 8
120 x 8
125 x 8

bent over barbell row
135 x 8
145 x 8
155 x6

lateral dumbell raise
3 x 30 x 8

run 10mins

[blouisgod]

friday arms

barbell curl
115 x 8
120 x 8
125 x 6

incline hammer curl
3 x 55 x 8

single arm dumbell curl preacher
3 x 75 x 8

tricep push down
85 x 8
100 x 8
105 x 6
110 x 6

dips
3 x 12

chinup
3 x 8

run x 10 mins

[blouisgod]

sat, rest

[blouisgod]

sunday, jags game

[blouisgod]

monday bench
135 x 10
225 x 10
275 x 8
285 x 7
295 x 7
225 x 12

incline fly
60 x 8
65 x 8
70 x 8

decline hammer
230 x 8
235 x 6
240 x 6

[blouisgod]

tuesday back

lat pull down

140x12
180x8
185x8
190x8
200x6

cable row
180 x 4 x 8

pullups
12
12
10

lat pulls
140 x 3 x8

abs

15 min run at 7.0

[blouisgod]

weds shoulders

military
135 x 10
175 x8
180 x8
185 x8
190 x 6

shrug
3 x 275 x 8

barbell raise smith machine

135 x 10
145 x 8
155 x 8
165 x 6

palms in bench press
3 x 205 x 8

latteral flys

3 x 8 x 30

[blouisgod]

thursday, arms, need rest badly

chinups
3 x 12 warmups

barbell curl
115 x 8
120 x 8
125 x 6

single arm incline curls
55 x 3 x 8

close grip bench - havent done these in a while and it showed by not knowing where to start weight.. ill start at 175 next time

135 x 12
145 x 12
155 x 12
165 x 10

dips
3 x 12

run 10 mins
...note, get a chain to strap weight on...

[blouisgod]

taking friday and sat off.

however, its goin to be 82 so im heading to the beach for some cardio

[robbclark1]

stop being so active!! You are making it hard for the rest of us to keep up!

[blouisgod]

haha not this weekend!


sat and sun no gym.

monday....i should be good to go!

[blouisgod]

sunday

pullups

12
12
12

[blouisgod]

monday chest
135 x 10
225 x 10
275 x 8
285 x 7
295 x 6
245 x 10

incline hammer

225 x 3 x8

decline hammer
275 x 3 x 6
225 x 8

*pulled a small muscle in pectoral minor. fuck.

[blouisgod]

tuesday off - corp. dinner and drinks