Building High-Performance Muscle™
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Picking Things Up and Putting Them Down for Workstudy
 

JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Arms 2/15/14
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
Curl attachment push downs
4x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x60lbx12*
Rope push downs
4x60lbx20

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

Good pump today.

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Legs 2/17/14
Lying leg curls
100lbx20
115lbx20
130lbx12
145lbx10*Drop Sets
115lbx10
85lbx10

Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
2x1ppsx20
2ppsx20
3ppsx10

Leg Press
2x2ppsx20
4ppsx20
6ppsx10

RDL
2x185lbx20

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Chest and Shoulders 2/18/14(University Gym)
Incline Db Press
40lbx12
50lbx12
3x55lbx12

Bench Press
135lbx8
155lbx8
185lbx8

Super set
Machine Chest press
3x130lbx12
Push Ups
3xBwx12

Super set
Seated Db Shoulder Press
4x40lbx12
Front raises
4x10lbsx12

Super set
Partial laterals
4x40lbx35
6 ways
4x5lbx6

Rear Delt Fly Machine Drop Sets
130lbx15
110lbx15
90lbx15
70lbx15
50lbx15
30lbx15

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Back and traps 2/23/14
Chins(50 Total)
Chins pronated
10, 7, 5, 5, 5, 3
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx15
3x75lbx12
Supported rows
1 plate x 12
1 1/2 plate x 12
2 plate x 12
2 1/2 plate x 7
Narrow grip pull downs
4x120lbx12
Dumbbell Shrugs(attempted 3 second hold at top)
4x75lbx12

Getting much better at feeling pull downs in the right places.

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Arms 2/24/14
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
Curl attachment push downs
4x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Rope push downs
4x70lbx12

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

Felt great today.

UGHHHH leg day tomorrow!!!

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Legs 3/3/14
Lying leg curls
100lbx10
115lbx10
130lbx10
145lbx10
160lbx10*Drop Sets
130lbx10
100lbx20

Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
2ppsx20
3ppsx10

Leg Press
4ppsx20
6ppsx20

RDL
2x185lbx20

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Chest and Shoulders 3/4/14
Low Decline Db Twists Press
40lbx12
45lbx12
50lbx12
4x55lbx12

Incline Bench Press
135lbx8
145lbx8
155lbx6,4

Super set
Push Ups
3xBwx15
Machine Chest press
3x145lbx10

Super set
Standing Barbell Shoulder Press
4x65lbx15
Front raises
4x10lbsx15

Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12*PR
Partial laterals
4x40lbx35

Bent over rear delt destroyer 40lbx60,20lbx30,10lbx10

Goodness my delts feel pumped.

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Back and traps 3/11/14
Chins(50 Total)
Chins pronated
10, 6, 4, 6, 4, 5
Chins supinated
5,5
Chins Neutral
5
One arm barbell row/meadow row super set
25lbx20
50lbx15
3x75lbx12 R 2x75lbx12 L
Massive Nausea and sweating compelled me to leave gym for some reason

Training: Arms 3/13/14
Supersetted biceps with triceps
Cross body hammer curls(Fat Gripz*)
4x35lbx12*
Curl attachment push downs
4x70lbx12
Straight bar curl(Outer grip (Fat Gripz*))
4x70lbx12*
Rope push downs
4x70lbx12

Machine Preacher curl
4x(70x12,55x15)
Dips
4xBwx20

Felt way better than on tuesday.

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Legs 3/17/14
Lying leg curls
100lbx12
115lbx12
130lbx12
145lbx12
160lbx12*Drop Sets
130lbx12
100lbx22

Leg Press
1ppsx20
2ppsx20
3ppsx20
4ppsx20
5ppsx20
6ppsx20

Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
2ppsx20
3ppsx10

RDL
2x135lbx20

Smith Machine Calf Raises
2x225lbx60

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Chest and Shoulders 3/19/14
Low Incline Db Twists Press
40lbx12
45lbx12
4x50lbx12

Bench Press
135lbx8
155lbx8
185lbx3

Super set
Machine Chest press
3x145lbx12
Push Ups
3xBwx12


Super set
Standing Barbell Shoulder Press
4x65lbx15
Front raises
4x10lbsx15

Super set
Machine laterals delts(+ drop set & partials after last set)
4x70lbx12
Partial laterals
4x40lbx35

Bent over rear delt destroyer 40lbx60,20lbx30,10lbx10

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

Training: Legs 4/1/14
Lying leg curls
100lbx12
120lbx12
130lbx12
140lbx12

Back Squat
115lbsx10

Front Squat
2x135lbx10

Leg Press
2ppsx20
3ppsx20

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JoabSonOfZeruiah
Level

Join date: Jul 2009
Location: Texas, USA
Posts: 1535

I haven't updated this log in a while but i'm still working out although sporadiacly at least hitting legs once a week, anyways time to start updating again. Also got myself the P2 EliteFts Belt which is awesome.

Training: Legs 4/21/14
Lying leg curls
100lbx10
115lbx10
130lbx10
145lbx10
160lbx10*Drop Sets
130lbx20
100lbx20

Leg Press
1ppsx20
2ppsx20
3ppsx20
4ppsx20
5ppsx20
6ppsx20

Hack Squat(This is the more difficult Hack Squat at the gym I frequent)
1ppsx20
2ppsx20
3ppsx10

Smith Machine Calf Raises
4x225lbx20

RDL
2x135lbx20

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