[blouisgod]

weds.

back and bis (dont usually do 2 groups a day but im busy tomorrow)

lat pull downs
120 x 12
185 x 8
190 x 8
200 x 6

cable row rope (hard as shit) for upper back

85 x 10
100 x 8
105 x 8
110 x 6

deadlifts
135 x 8
145 x 8
155 x 8

bentover barbell row
135 x 8
145 x 6
155 x 6

barbell curl
115 x 8
125 x 6
125 x 4

single arm incline curls
3 x 50 x 8

run 10 mins

[blouisgod]

thursday work function

[blouisgod]

friday shoulders, tris

military
135 x 10
165 x 8
175 x 6
185 x 6

lateral raise smith press
155 x 3 x 8

barbell shrug
225 x 3 x 8

skull crushers
75 x 8
80 x 8
85 x 8
90 x 6

tri push down cable
85 x 10
90 x 8
95 x 8

[blouisgod]

sat - the gym was closed. wtf?

[blouisgod]

sunday - chest

dumbell flat bench
80 x 12
90 x 8
95 x 8
100 x 6

incline fly
65 x 10
65 x 8
65 x 8

decline barbell press
135 x 12
205 x 8
215 x 8
225 x 7

smith press bench, palms in
135 x 12
185 x 8
195 x 6
205 x 6

no cardio. need to put in more CARDIO!

[blouisgod]

monday - no grunting.

lateral pull down
140 x 12
200 x 8
200 x 6
200 x 6

cable row, iso arms, upper back thingy
60 x 8
60 x 8
60 x 6

dumbell bent over row
90 x 3 x 8

some cardio but lots of talking today.

[blouisgod]

Tuesday - Shoulders

Pull ups

12 x 3


Military Barbell Press
135 x 12
185 x 8
195 x 4
195 x 4
155 x 10

barbell upright row
155 x 6
145 x 6
135 x 6

cable row rear delts
110 x 10
140 x 8
140 x 8
140 x 8

cardio 15 min run

[blouisgod]

weds - sick. got it from the hospitals i guess...

[blouisgod]

fri sat sick

[blouisgod]

sun still sick.

pullups
4 x 12

dips 4 x 12

roman chair

4x15

all on the home tower.....

[blouisgod]

monday sick more...

[blouisgod]

tuesday sick

weds, almost good. still coughing though....

[blouisgod]

Alright, back to the gym for the first time in 8 days and, shit, it was tough.

Bench press
135 x 12
225 x 10
275 x 6
275 x 5
275 x 5
245 x 10

superset'd barbell squats
135 x 12
145 x 10
155 x 8
165 x 8
175 x 8

incline fly
65 x 3 x8

decline hammer press
275 x 8
285 x 6
295 x 6

leg extension
220 x 3 x 8

no cardio - chest still tight with fluid

[Rufus]

Shit I need to get on a plan to GAIN weight....

[blouisgod]

Originally Posted by Rufus

Shit I need to get on a plan to GAIN weight....

me 2, just trying to gain proper weight.

friday - tris and shoulders

military press
135 x 12
185 x 8
185 x 6
185 x 6

palms in bench press
135 x 10
185 x 8
195 x 6
205 x 6

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

barbell upright row
105 x 8
110 x 8
115 x 8

shrugs
225 x 8
245 x 7
275 x 5 - hands slip

barbell lateral fly
25 x 3 x 8

Dumbell skull crushers
75 x 3 x 8

arnold tri kickbacks
35 x 8
40 x 8
45 x 8

* after resting for a week, i had much improved mobility and relaxation. i lost some size in a week but after tonight, im starting to get it back quickly. lesson - rest more.