I am dripping with sweat. I had THE most intense leg day in quite some time. I very nearly squatted till I puked. Regular squats, sumo squats, SLDL's. And...dun dun daaaaah........I beat my own personal best squat record by 30 frickin pounds!!! Now comes the funny part: I did it by accident. We were loading up the bar and I threw on an extra 25 on each side for some ungodly reason, I miscalculated. I huffed, and I puffed and I almost fell down (j/k). I thought to myself, it wasn't this hard last week! And of course I pushed on! I said to my dad, I screwed up didn't I? Then we counted it up.

LEGS
Squat
282 X 12
292 X 10
302 X 8

SUMO SQUATS
110 X 12 (too light)
160 X 10 tired didn't do third set

Straight Legged Deadlift
142 X 12
152 X 10
162 X 8

1 Legged Calf Raises
30 X 12
35 X 10
40 X 8

Way to go!! It just goes to show....it's a whole lot mental.....a whole lot more muscle, but still. Anyway, just passing through and read the exciting news and wanted to congratulate you!

Thanks Galatia for the congrats It is a lot of mental, and I wasn't gonna give in!

Today is bis/tris/forearms since I didn't do it Friday. Was pooped. Did a lot this week and kicked butt if I say so myself.

BIS/TRIS/FOREARMS

Standing BB Curls
72 X 12
82 X 10
92 X 8

Concentration Curls
30 X 12
35 X 10
40 X 8

Preacher Curls
65 X 12
75 X 10
80 X 8

Close Grip Bench Press
62 X 12
72 X 10
82 X 8

BB Skullcrushers
62 X 12
72 X 10
82 X 8

Cable Pushdown
50 X 12
60 X 10
70 X 8

DB Wrist curls
25 X 12
30 X 10
35 X 8

DB Reverse Wrist Curl
15 X 12
20 X 10
25 X 8

We did that above bis/tris/forearms WO today, my dad had to work and didn't wanna miss any more WO's. So, tomorrow is going to be back. Will post when it's done!

We had the AC going early enough to cool off our workout area, so we did get that back workout in on schedule. Tomorrow is a cardio day if I can stand the mugginess and heat in the room with no AC. 90+++ tomorrow. Yeck.

BACK

Regular Deadlift
142 X 12
152 X 10
162 X 8

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Rev. Grip Lat Pulldowns
70 X 12
80 X 10
90 X 8

DB Bent Over Rows
25 X 12
30 X 10
35 X 8

Did legs Friday. Was tough, felt great though. Yesterday I played ball with my mom's dog for a half hour, then washed my truck and my sister's, then we cleaned the insides and polished em up. So there's some cardio! My right arm is sore Today is chest/shoulders at 5 pm.

LEGS
Squat
282 X 12
292 X 10
302 X 8

Straight Legged Deadlift
142 X 12
152 X 10
162 X 8

1 Legged Calf Raises
30 X 12
35 X 10
40 X 8

CHEST/SHOULDERS

Flat BB Bench Press
102 X 12
112 X 10
122 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

Today was not a good day. I had to tell one of our driver's wives that her husband was killed in a truck crash because she saw it on the news before the state police finally got to her house. I feel horrible for them. A torturous stressful 14 hour day for everyone. I hope to get some sork of workout in tomorrow, what I don't know, I have to go in early to deal with the press and customer calls.

I couldn't sleep for two days after the accident happened, I worked very long days, getting home at 8 one night and 11 pm another, being under a lot of stress, handling all the insurance claims, etc. Then thurs was the wake, fri the funeral. So between all that, workouts were impossible and I had 2 cheat meals this week and caved cause I was starving, but right back on track, no cravings, but a little bloating. Today is chest and shoulders though

CHEST/SHOULDERS

Flat BB Bench Press
102 X 12
112 X 10
122 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

I actually posted in my journal instead of rambling here. It explains why I have been a lazy ass. Today is chest and shoulders and I want to find something else to do besides boring flat benchpresses. I don't mind incline benchpresses. So off to scour exrx and other places for something different and eat so I can have a good workout! I will change my workout once I figure out what I'm going to do differently.

CHEST/SHOULDERS

Flat BB Bench Press
102 X 12
112 X 10
122 X 8

Incline BB Bench Press
102 X 12
112 X 10
122 X 8

Incline DB Flyes
30 X 12
35 X 10
40 X 8

DB Flyes (flat bench)
25 X 12
30 X 10
35 X 8

DB Pullovers
20 X 12
25 X 10
30 X 8

Seated Rear Lateral Raises
15 X 12
20 X 10
25 X 8

Lateral Raises
20 X 12
25 X 10
30 X 8

Front Raises
15 X 12
20 X 10
25 X 8

I never did post in here where I've been and why eh? Took a swan dive down my stairs while sleepwalking and broke my toe. Just got back to working out today. It felt great!!! Surprisingly, I didn't lose any strength (so far as I can tell anyhow) during the 2-3 weeks off. I did workouts here and there before I borke my toe, but nothing spectacular, I neglect my journals sometimes.

So the workout I did was the same as the one above. I did some shrugs too. DB flyes burned like hell today. Was a good feeling.

Next goal, note to self: Work on deadlifts!

I'm bored and looking for something new to do for tomorrow's back workout, I found something that looks challenging. Weighted Supine Rows http://exrx.net/WeightExercises/Bac...TSupineRow.html I think if I load up the bar it'll stay inplace good enough, plus the pins in the squat rack lean back. I think I'll give em a go tomorrow. I know my dad won't even try that one and I don't blame him, just like DB pullovers. I will try these too http://exrx.net/WeightExercises/Lat...rmPullover.html

Regular Deadlift
142 X 12
152 X 10
162 X 8

Good Mornings
102 X 12
112 X 10
122 X 8

Weighted Supine Rows
(using own bodyweight)
~227 X 12 (yes I got fatter!)
227 X 10
227 X 8

BB Bent Arm Pullovers
62 X 12 (I'll start here and adjust weight accordingly)
72 X 10
82 X 8

If I fail at any of these new exercises or really suck at them, I will do lat pulldowns, otherwise I will leave them out.

Lat Pulldowns
70 X 12
80 X 10
90 X 8

Ugh my protein shake refuses to digest.

Oooooo - THOSE look cool....

Yeah, I can't wait to try em, I'll post how it goes once I give em a go tomorrow!

We did back today, as we got in from doing vending stuff too late yesterday. I did 10 weighted supine rows today. My dad got all 12 in and got a little higher than I did, I told him good job. It was tough and reminded me of the first time I did crunches, only not as frustrating. I got a third of the way up, and I had to reposition myself and the bench a few times. But just like crunches, I will work at this. I gotta get my upper back stronger!

The BB bent arm pullovers didn't go well at all. Our bench has a preacher curl attachment that got in the way. Craptacular eh? So I tried a small hardwood bench, hurt my back like hell. Did lat pulldowns instead. May give it a go again next week, just thought of turning the bench around, doh!

Tomorrow is leg day. And arms if I can get em in. My SO and I are going away to Maine Fri after work and I won't have time to workout. Armpits and pecs are sooore, but I love it.

Been working my butt off lately. I got out of work on time once this week and had to do vending stuff after work. So it's been kinda chaotic. I was full of energy today, and was going to go for a walk with my dog, but it rained too hard and he won't go out in the rain. So! Tomorrow is chest/shoulders. Gonna try to have a workout each day, Mon-Thurs. Get it all done. I feel so much better when I get all my workouts in. Will post my workout when I do it!