AAAgent's training journal

[AAAgent]

I also went last friday but didn't get a chance to post.

Today's workout below.

dumb bell flat bench

60lbs each arm alternating single arm

60lbsx10
60lbsx10
60lbsx9

dumb bell flys
37.5x10
37.5x10
37.5x10

skullcrushers

75lbsx6 (10 burnout reps) x 3


Ab kickouts

30 reps x 3


Machine Fly's

95lbsx10
110x6
130x4


Hanging leg raises
10xbw
10xbw
10xbw


Overhead tricep pulls
47.5lbsx10 x 3

 

[AAAgent]

Biceps, Back, & legs

Barbell curls

65lbsx8
75lbsx8
85lbsx5
65lbsx8

Deadlifts

135lbsx10
195lbsx6
225lbsx6
135lbsx6

extra wide grip pull ups

10xbw
10xbw
10xbw

incline bicep curls

25lbsx6 each arm x 3

Dumb bell should press

42.5lbsx6 x 3

one arm bent over kneeling row

65lbsx6 x 3 (each arm)

 

[AAAgent]

Went to work out with my friend at planet fitness. They don't have any bar's or barbell weights and their heaviest dumb bell only goes to 60lbs. Only machines, treadmills, and dumbbells.

alternating bench
60lbsx10 each arm x 3 (finally completed 3 sets of 10)

dumb bell flys
40lbsx9 x 3

one arm dumb bell tricep extension
27.5lbsx6 each arm x 3

Hanging leg raises

10xbwx3
---------

I also ran 3 miles today. Need to start adding in cardio as my 13 mile obstacle course is in a few months.

I noticed when i went to a suburban gym, that i look really ripped and was probably the 10% biggest guys. During my run today with my cuz (he's really ripped but alot smaller) we had girls honk at us as we didn't have our shirts on. I also noticed alot of girls look at me more frequently.

 

[AAAgent]

chest, tri's and abs

dumb bell bench press alternating arms and then doing both arms

65lbsx6 right arm, 6 left arms, 6 both arms
65lbsx6r,6L,3b
65lbsx6r,6L, 3b

30abs kickouts x 3

dumb bell flys

40lbsx10x3

standing dumbbell tricep extensions

65lbsx10x3

machine flys

95lbsx10
115lbsx10
135lbsx4

hanging leg raises

10xbwx3

 

[AAAgent]

Bi's, back, and shoulders

dumbbell half curls

32.5lbs x 8 x 3 (totally forgot i did 35lbs last week)

deadlifts

135lbsx10
205lbsx6
235lbsx6
135lbsx6

wide grip pull-ups
11xbw
11xbw
11xbw

dumb bell shoulder press
45lbsx6
45lbsx6
45lbsx6

 

[AAAgent]

chest, Triceps, and abs

dumb bell bench press alternating arms and then doing both arms

65lbsx6 right arm, 6 left arms, 6 both arms
65lbsx6r,6L,3b
65lbsx6r,6L, 3b

30abs kickouts x 3

dumbbell flys

45lbsx8x3

laying down tricep extensions

60lbsx8x3

cable flys

32.5lbsx6
32.5lbsx6
22.5lbsx10

decline abs with 6lbs medicine ball

12
12
10

 

[AAAgent]

Chest, triceps, abs

Barbell Flat bench (have not done this in months)

I was hoping to be alot stronger/more powerful but I pretty stayed stagnant. I did however feel that i'm not as exhausted when lifting. I will probably swap my dumbbell and barbell lifts every other session.

135lbsx10
185lbsx6 (my lifts felt solid, i just didn't feel explosive)
205lbsx4 (2 were lightly assisted)

ab kickouts
30x3

Incline flys

35lbsx10
35lbsx10
35lbsx10

Skull crushers

(75lbsx10 with 10 burnouts reps ) x 3

pulley chest press

90lbsx10
110lbsx10
110lbsx10

hanging leg raises

11xbw
11xbw
11xbw

Overall physique is coming out quite well. Diet could be a bit better but i mostly try to stay away from fatty foods and carbs.

Weight 169lbs.

 

[AAAgent]

biceps, legs, back, shoulders

Barbell

65lbsx10
75lbsx6
85lbsx6

Squats (first time doing squats in a over 9 months)

75lbsx6
85lbsx6
135lbsx6

Deadlifts

135lbsx10
185lbsx6
245lbsx6

Wide grip pull-ups

11xbw
11xbw
11xbw

Dumbbell shoulder press

47.5lbsx6
47.5lbsx6
47.5lbsx6

Working out during my lunch break has me pressed for time.

 

[Krueg]

I also noticed alot of girls look at me more frequently.

Good to know what your doing is showing results.

 

[AAAgent]

fvcking finally! i broke the 225 barrier without bulking up.

I cleared 1 rep of 225lbs flat bench, barely clean. My current weight is 168lbs. This was last friday i went to the gym for a quick workout in work clothes as i forgot my stuff but i wanted to lift a little anyway to not lose any progress.

I also easily pumped out 20 pullups. At the intensity i was going at, i can probably max out at 25-27 pullups.

Today:

Chest, Triceps, and Abs.

Dumb bell bench

(65lbs each arm x 6, both arms x 6) x 3

dumb bell flys

50lbsx8x3

close grip bench

135lbsx6x3

hanging leg raises

11xbw
11xbw
14xbw

 

[AAAgent]

Biceps, Back, & Shoulders-

Dumbbell half curls (top half)

I hold both weights at 90 degree angles and then proceed to do 10 with 1 arm and then once done, i hold it at 90 degree's while i do 10 with the other arm. Essentially the muscle is being worked even when resting. I've seen great increase in my bicep size from doing these.

35lbsx8 each arm
35lbsx6
35lbsx6

Can't believe i decreased in these.......good thing i have a journal otherwise i wouldn't have noticed since i've been making great gains everywhere.

Deadlifts

135lbsx10
215x6
265x6
135lbsx6

Wide grip pullups

12xbw
12xbw
10xbw couldn't make the last two .....
2xbw (rested about 10 seconds then finished it out)

Hammer curls

30lbsx6x3

Biceps were pretty much shot.....so i ended up dropping the 5lbs in my curls as well....

 

[AAAgent]

Day b4 yesterday I ran 2 miles and did squats

115lbsx6
135lbsx6
145lbsx6

----
Yesterday

chest, tri's, abs

incline dumb bell bench

55lbs x8 each arm, both arms x8
60lbsx6, both 4 (put down the weights as my muscles failed waited 30 seconds and completed the last 2 reps to finish 6) both 2
50lbs x 6 (muscles failed so i didn't attempt to do both arms)

Close grip bench

135lbsx6
135lbsx7
135lbsx8

Dumbbell flys

50lbsx8
50lbsx8
50lbsx8

Hanging leg raises

12xbw
12xbw
12xbw

Dips

11xbw
11xbw
11xbw

 

[AAAgent]

too much partying this weekend ruined my appetite and i lost a few pounds. Weighed in at 167lbs.

Chest, Triceps, and Abs

barbell flat bench
135lbsx10
185lbsx6
225lbsx2 (whooohoo. got 2 clean ones even though i feel like super crap today)
155lbsx10

30x3 sets of abs kickouts during rest for bench

dumbbell flys

55lbsx6x3

dumbbell tricep extensions

27.5lbsx10x3 each arm

hanging leg windshield wipers (figured i'd switch it up since 12 reps of hanging leg raises was about my limit...these side to sides are tough)

5xbwx3 (one semi circle rotation is 1 rep)

Cable flys

40lbsx6x3

Dips

12xbwx3

 

[AAAgent]

Biceps, back, and shoulders

barbell curls

65lbsx10
85lbsx6
95lbsx5
85lbsx3
65lbsx10

deadlift

135lbsx10
205lbsx6
275lbsx6
135lbsx10

wide grip pullups

12xbw
12xbw
12xbw

barbell shoulder press (i thought i was stronger than this but apparently not yet)

105lbsx6
105lbsx6
105lbsx6

curls 40lbs dumbbell 4 reps

 

[AAAgent]

Yesterday

chest, triceps, abs

dumbbell

65lbs each arm x 6, both arms x 6 (3 sets total. on the last set of the very last rep my left arms felt like it was about to give out but i forced myself to finish the rep anyway as i didn't want to not atleast complete the same level of intensity. What happened instead was right as i finished and pushed both arms up to the top, the right arm collapsed and the dumbbell dropped right onto my chest. No biggie but i was surprised and thought it was funny).

ab kickouts again

dumb bell flys

50lbsx7x3

close grip bench

135lbsx7x3

hanging ab wind shield wipers

bwx5x2

hanging leg raises 1 set

bwx12

was going to try and finish my dips routine but my triceps still weren't fully recovered from monday's workout, so i cut it short.

 

[AAAgent]

worked out with a friend today

Pullups

bwx21 (thought i could do more)

Hammer curls

40lbsx6
40lbsx5
40lbsx5

barbell should press

115lbsx6
115lbsx6
115lbsx8

bent over 1 arm dumbbell row

70lbsx10 each arm
70lbsx10
70lbsx10

squatting rope pull

just pulled this long rope all the way till the rack hit the top, then slowly released it back down. don't really know how to describe it.

 

[AAAgent]

Chest, Triceps, and Abs

Flat bench barbell

135lbsx10
185lbsx6
225lbsx1 (1 full and 1 assisted)
135lbsx10

ab kickouts

dumbbell flys

50lbsx10x3

1 arm dumbbell tricep extensions

30lbsx6x3 each arm

Hanging windshield wipers

bwx5x3

dips

bwx12x2
bwx13

 

[AAAgent]

Been consistently working out to about mid October.

Was benching 2x225lbs
deadlifting 305lbsx2
dumbbell flys 65lbsx6x3
pullups bw+45lbs x 6 x 3
dips bw+35 x 6 x 3
barbell curl 100lbsx6
overhead barbell shoulder press 155lbsx6x3

plus running about 10-14miles a week

I weighed around 168lbs.

This was all training to do tough mudder. I beasted every tough mudder obstacle and even made it all the way through the monkey bars. I entered the pullup contest after running the 12 mile obstacle course and did 22 pullups which was pretty good.

I tried to hit the gym 2 days after tough mudder but my body was clearly not recovered so i took the month off due to some business trips and also because of hurricane sandy.

Just getting back into the gym again but still in fairly good shape weighing in at about 171lbs.

My lowerback has been prone to injury lately and over the course of the last year i have strained it 3-4 times lifting heavy. I do gradually increase by 5-10 lbs per session so maybe that method still isn't good enough. I'm thinking about increasing reps you to 8 per set and then moving up 5-10lbs and dropping back to 6 reps and slowly moving to 8 reps. Rinse and repeat.

 

[Krueg]

Been consistently working out to about mid October.

Was benching 2x225lbs
deadlifting 305lbsx2
dumbbell flys 65lbsx6x3
pullups bw+45lbs x 6 x 3
dips bw+35 x 6 x 3
barbell curl 100lbsx6
overhead barbell shoulder press 155lbsx6x3

plus running about 10-14miles a week

I weighed around 168lbs.

This was all training to do tough mudder. I beasted every tough mudder obstacle and even made it all the way through the monkey bars. I entered the pullup contest after running the 12 mile obstacle course and did 22 pullups which was pretty good.

I tried to hit the gym 2 days after tough mudder but my body was clearly not recovered so i took the month off due to some business trips and also because of hurricane sandy.

Just getting back into the gym again but still in fairly good shape weighing in at about 171lbs.

My lowerback has been prone to injury lately and over the course of the last year i have strained it 3-4 times lifting heavy. I do gradually increase by 5-10 lbs per session so maybe that method still isn't good enough. I'm thinking about increasing reps you to 8 per set and then moving up 5-10lbs and dropping back to 6 reps and slowly moving to 8 reps. Rinse and repeat.

Sounds good. Hope things go well!

 

[AAAgent]

*Update*

I have been consistently lifting and running. I do get small injuries in my elbow joints from too much pressure which causes me to lose 1-3 weeks to fully heal.

I've been flat benching around 235lbs x 3 with a spot that assist the last lift.

pullups i'm doing bw + 25lb dumbbell in 3 sets of 6 reps.

My back was injured before and although it's better, every morning i wake up, it's very stiff and needs to be stretched. I've stopped deadlifts entirely but may just start doing 135lbs. I was deadlifting 300lbs before i stopped.

I recently started clean & press's and i'm clearing 16 reps of 135lbs over 5 sets.

5x135lbs
4x135lbs
3x135lbs
2x135lbs
1x135lbs

Dips im around 3 sets of 8 with 25lbs

Last month i completed my 3rd tough mudder and now i have been training MMA for the past month.

I do have a slight gut that is noticeable when i sit and after i eat a big meal, it's noticeable when i stand. I'm currently hovering 180-185lbs and look pretty decent/inshape.