Spesmilitis's workout journal

[spesmilitis]

squats- 135, 8, 6, 5 reps. Personal best.

hip abuductors, 4 sets

deadlifts- 4 sets, personal best from 255 5 sets.

hip extentions - 4 sets

leg curls - 1 set.

 

[spesmilitis]

weighted pull ups- 35 weight, 7 reps, 45 weight, 4 reps, 35 weight 3 reps.
next time, go for outmost grip as comfortably possible, start at 45 lbs, try 7 reps. First time doing these (replaced the pull downs), love it.

Flat press: 60 lbs 9 reps. 60 lbs, 5 reps, then 3 reps of 50's/ personal best rep wise. next time do 65 6-7 reps.

Rows: 85 lbs 6 reps middle setting. 5 reps, then 3 reps of 60 top setting. Same as last personal best. C'mon, get 7 next time!

Shoulder press: 85 2 reps, 70 5 reps. AW. Personal best at this is 6, and 9 reps of 80. Since its my last workout, its expected to be lower. Start at 80 next time,.

Heavy ab work.

 

[spesmilitis]

Squats- 135 lbs, 8,7,6 reps. Same as last personal best.

Deadlifts- 225 5 reps x 4 sets.

Hip abductors- 226 lbs .

hip extentions

leg curls

 

[spesmilitis]

did this on friday

weighted pull ups: 45 lbs- 6 reps. 35 lbs 5 reps

chest press: 65-6 reps. 65-3 reps then 2 reps of 50's. same as last personal best

rows: 85-7 reps. 85 6, then 3 reps of 60. PErsonal best.

shoulder press: 80 lbs 4. 75 4. Ouch.

heavy ab work.

 

[spesmilitis]

squats: 140 lbs: 6, 4, 4, reps. Personal best.

hip abductors: 225 lbs (go up).

deadlifts 230 6 reps x 3 sets. (note, keep those hips low!)

hip extentions

leg curls

 

[spesmilitis]

2 days ago

weighted pull ups- 45 lbs weight. 7 reps. 35 lbs 4 reps, 25 lb 5 reps. Concentrate more on form, aim for 5 with perfect form next time. After 45, go striaght to 25. Personal best

chest press-65 lbs. 5 reps. 60lbs 5 reps then 4 of 45's. Time to mix it up, doing incline bb press from now on.

Rows-87.5 lbs- 5 reps. 5 reps then 4 of 62.5 for top settting. Personal best.

shoulder press-75 forgot to write down. Time to mix this up do, now doing db shoulder press.

 

[spesmilitis]

yesterday.

squat- 140 lbs, 7 reps, 6 reps, 4 reps. Personal best. Time to go up to 145.

hip abductors- 235

deadlifts- 235- 5, 5, reps. 225 5 reps. Keep hips low. Start at 225 next time.

hip extentions. Start at 85 next time, do 8.

leg curls.

 

[spesmilitis]

was at other gym cuz im outta town, had new equipment.

pull downs/pullups. (couldn't do my regular weighted pullups)

Incline chest press. 25's did 10 reps. 30's did 10 reps. Next time, go up to 35, go for 7-8 reps.

rows-

dumbell shoulder press- 40's 10, 7,6 reps. Go up to 45 next time.

weighted sit ups

calves

 

[spesmilitis]

monday:

squats: 145: 5, 5, 4, sets Personal best

hip abductors

deadlifts: 225 6, 6, 5, 5, reps

hip extentions:

leg curls

 

[spesmilitis]

weighted pull ups: 45 lbs 5. 25 lbs 6, 6, reps. Found a way to do these easier, keep the weight between the thighs! This exersice just got a whole lot better.

incline bb chest press: 35's. 5, 5, reps. Personal best.

Rows: 87.5 - 8 reps middle set. Top setting 6, 3 reps. Personal best.

db shoulder press: 45's. 9 reps. 4 reps, then 3 of 37's. Personal best.

 

[spesmilitis]

squats- 145- 7 Personal best. Try to go lower next time, below p. New squart exercise, do as many reps of 115. Today 13 reps.

hip adductors- do back most setting.

deadlifts- 225 6x4. Remember to bring your straps. Warm up with 210 next time.

hip abductors- Remember to do these more fluidly. Calves/knee's flex, hip thrust forward, head up, all in one motion.

leg curls-

Try glut-hams on leg curl machine, set weight to highest setting.

 

[Skilla_Staz]

Try glut-hams on leg curl machine, set weight to highest setting.

Are you trying to do glute/ham raises on the leg curl machine? Is this a lying leg curl or a sitting one? If it's sitting then theres no way you can do glute/ham raises. I applaud you for adding these though, I love them.

 

[spesmilitis]

Its the one where you lie on your stomach. I was pretty bummed out that my
gym didn't have a probably glute/ham machine. But then I realized that if I pin the leg curl machine at the highest weight so it won't move, I can move my body up. Can't wait to try this out.

 

[Skilla_Staz]

That might just work, although on my G/H raises, my chest goes a little lower than it would if I was laying on something. Give it a shot, record how it goes here.

 

[spesmilitis]

weighted pulls ups: 45 lbs- 8. 35 5 reps. 25 6 reps. Personal Best. Note, now get some ankle weights to add more weight.

Incline bb press: 35's on each side. 8 reps, 6 reps. Personal Best.

Rows: 90 lbs - 7 reps middle setting. 5 then 3 reps of 65 for top setting. Personal Best.

Dumbell shoulder press: 50's: 5 reps then 4 reps. Personal Best.

some heavy ab work

 

[spesmilitis]

squat 150 5 reps. Personal best
115 14 reps. Personal best

deadlifts- 185 5x4. I did higher below, but guy pointed a few things wrong with my form. Do 200 next time.

hip extentions- start at 90 next time

hip abductors-

tried glut-hams on leg curl, but kept falling off. Try it with a spotter next time.

leg curls.

 

[spesmilitis]

weighted pull ups: 45- 9, 35-6, 25-7. Dam, any other way to add weight besides a weightbelt and chain? Ankle weights could work, but my gym doesn't have em. PErsonal Best

inclind bb- 35 and 2.5 on each side- 6 reps, 5 reps. Personal best

Rows- 92.5- 7 reps. 5 reps, then 3 reps of 92.5-25. Personal Best

dumbell shoulder press- 50's- 7 reps. 5 reps then 1 of 40 lbs. Don't go up to 55 yet. Next time do 37.5's right after. Personal Best.

 

[Throttle]

Dam, any other way to add weight besides a weightbelt and chain?

Lots of possibilities:

- dumbell held between the ankles

- plate held between the thighs

- weight jacket / vest (you can make your own) or two fanny packs filled with something heavy (one in front and one in back)

- perform them one-handed

- eat more and gain some g.d. bodyweight, you skinny runt!

(j/k, I know that's an ongoing battle for ya)

 

[spesmilitis]

note: try glut ham on the presses, or with barbell and pad.

do a set of really light squats where you go as low as physically possible (with knee's behind toes and nuetral arch in back, of course).

 

[Skilla_Staz]

If you push your butt/hips back rather than knees forward, it helps keep your knees behind your toes.