CANADA BODYBUILDING - CANADIAN BODYBUILDING FORUM
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  1. #11
    Twirp
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    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    Incline smith press -
    Last Time: 215 x 14 RP
    Today: 215 x 16 RP

    Upright row -
    Last Time: 80 x 20 RP
    Today: 90 x 20 RP

    Incline skullcrushers -
    Last Time: 70 x 24 RP
    Today: 70 x 25 RP

    Neutral grip chins -
    Last Time: BW + 10lbs x 18RP
    Today: + 15lbs x 17 RP

    Hammer strength low row -
    Last Time: 250 x 23 RP
    Today: 270 x 23 RP


    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls -
    Last Time: 45 x 15 RP
    Today: 45 x 16 RP

    Reverse Grip 1 arm cable curls -
    Last Time: 45 x 14 reps
    Today: 45 x 16 reps

    Standing Calves-
    Last Time: 315 x 12 DC reps
    Today: 325 x 10

    Straight Leg Deads -
    Last Time:185 x 15 reps
    Today: 185 x 20 reps
    I think i need to increase weight and keep reps around 10-12. i get pain in my lower left back (sciatic nerve) when i go over 12 reps

    Hack Squats -
    Last Time: 270 x 10 reps, 135 x 20 WM
    Today: 290 x 10 reps, 150 x 20 WM

    20 mins Cardio HR between 130-140


    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Dips -
    Last Time: BW +55lbs x 16 RP,
    Today: +65 lbs x 17 RP

    Military Front Smith Press -
    Last Time: 140x16 RP,
    Today: 140 x 17 RP

    Rope Pressdown -
    Last Time: 100 x 25 RP,
    Today: 100 x 30 RP

    Underhand Chins -
    Last Time: +10lbs x 18 RP,
    Today BW + 15 lbs x 17 RP

    T-Bar Rows -
    Last Time: 135 x 7 reps, 90 x 12 reps,
    Today: 135 x 9 reps, 90 x 15 reps

    20 mins cardio

  2. #12
    Twirp
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    yesterdays workout

    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls -
    Last Time:80 x 16 RP
    Today: 90 x 10 RP

    Hammer Curls -
    Last Time: 45 x 11 reps
    Today: 45 x 16 reps

    Seated Calf Raise -
    Last Time:135 x 12
    Today: 135 x 13

    Seated Leg Curls -
    Last Time: 150 x 21 RP
    Today: 150 x 22 RP

    Free Squats -
    Last Time: 185 x 10, 135 x 20 WM
    Today: 225 x 10, 145 x 20 WM

    felt really good on my squats today....


    I LOVE DEADLIFTS!!

    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press -
    Last Time: 200 x 16 RP
    Today: 210 x 15 RP

    Hammer Strength Military Press -
    Last Time: 200 x 10 RP
    Today: 200 x 11 RP

    Tricep Hammer Strength Dip -
    Last Time: 210 x 25 RP
    Today: 240 x 22 RP

    Wide grip Pullups -
    Last Time: BW + 15lbs x 16 RP
    Today: BW + 20 lbs x 12 RP

    Rack Deads to mid shin -
    Last Time: 405 x 7 reps, 315 x 11 reps
    Today: 405 x 10 reps, 315 x 12 reps

    felt f*cking awesome on my deads today...


    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls -
    Last Time: 85 x 21 RP
    Today: 85 x 22 RP

    Pinwheel Curls -
    Last Time: 35 x 16 reps
    Today: 35 x 20 reps

    Seated Calf Raise -
    Last Time: 135 x 12 reps
    Today: 90 x 11 reps with 10 sec stretch at the bottom of each rep. lowered the weight to try focusing on the stretch

    Lying Leg Curls -
    Last Time: 80 x 26 RP
    Today: 90 x 23 RP

    Leg Press -
    Last Time: 560 x 10 reps, 290 x 20 WM
    Today: 630 x 10 reps, 360 x 20 WM

  3. #13
    Twirp
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    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    Incline smith press -
    Last Time: 215 x 16 RP
    Today: 225 x 12 RP

    Upright row -
    Last Time: 90 x 20 RP
    Today: 110 x 15 RP

    Incline skullcrushers -
    Last Time: 70 x 25 RP
    Today: 80 x 25 RP

    Neutral grip chins -
    Last Time: BW + 15bs x 17RP
    Today: + 20lbs x 15 RP

    Hammer strength low row -
    Last Time: 270 x 23 RP
    Today: 300 x 23 RP


    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls -
    Last Time: 45 x 16 RP
    Today: 45 x 19 RP

    Reverse Grip 1 arm cable curls -
    Last Time: 45 x 16 reps
    Today: 45 x 24 reps

    Standing Calves-
    Last Time: 315 x 10 reps
    Today: 255 x 10 reps 10 sec stretch at bottom

    Straight Leg Deads -
    Last Time:185 x 20 reps
    Today: 225 x 12 reps
    i could have gone more reps but my sciatic nerve was killing me at the 12th rep.

    Hack Squats -
    Last Time: 290 x 10 reps, 150 x 20 WM
    Today: 360 x 10 reps, 180 x 20 WM


    First day back after my week off. i had a stomach flu last week for about 4 days which i think affected my workout today as i didnt feel as strong on my lifts except for my T-Bar rows which was a good increase.

    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Dips -
    Last Time: +65 lbs x 17 RP
    Today: +75 lbs x 15 RP

    Military Front Smith Press -
    Last Time: 140x16 RP,
    Today: 140 x 15 RP

    Rope Pressdown -
    Last Time: 100 x 30 RP,
    Today: 115 x 24 RP

    Underhand Chins -
    Last Time: +15 lbs x 17 RP,
    Today: + 20 lbs x 16 RP

    T-Bar Rows -
    Last Time: 135 x 9 reps, 90 x 15 reps,
    Today: 160 x 9 reps, 135 x 11 reps

    10 mins cardio

  4. #14
    Twirp
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    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls -
    Last Time:90 x 10 RP
    Today: 90 x 12 RP

    Hammer Curls -
    Last Time: 45 x 16 reps
    Today: 45 x 18 reps

    Seated Calf Raise -
    Last Time:130 x 13
    Today: 100 x 12 with 10 sec stretches at bottom of rep

    Seated Leg Curls -
    Last Time: 150 x 22 RP
    Today: 150 x 30 RP

    Free Squats -
    Last Time: 225 x 10, 145 x 20 WM
    Today: 235 x 10, 155 x 20 WM


    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press -
    Last Time: 210 x 15 RP
    Today: 220 x 13 RP

    Hammer Strength Military Press -
    Last Time: 200 x 11 RP
    Today: 200 x 12 RP

    Tricep Hammer Strength Dip -
    Last Time: 240 x 22 RP
    Today: 260 x 19 RP

    Wide grip Pullups -
    Last Time: BW + 20lbs x 12 RP
    Today: BW + 20 lbs x 13 RP

    Rack Deads to just below knee -
    Last Time: 405 x 10 reps, 315 x 12 reps
    Today: 425 x 10 reps, 335 x 12 reps


    Another stellar day on the deads....


    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls -
    Last Time: 85 x 22 RP
    Today: 85 x 23 RP

    Pinwheel Curls -
    Last Time: 35 x 20 reps
    Today: 40 x 11 reps

    Seated Calf Raise -
    Last Time: 100 x 11 reps, 10 sec negatives
    Today: 110 x 12 reps, 10 sec negatives

    Lying Leg Curls -
    Last Time: 90 x 23 RP
    Today: 90 x 26 RP

    Leg Press -
    Last Time: 630 x 10 reps, 360 x 20 WM
    Today: 660 x 10 reps, 370 x 20 WM


    Leg Press widowmaker damn near killed me today.....love it!

  5. #15
    Twirp
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    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    had to make a couple of exercise changes...

    Incline smith press -
    Last Time: 225 x 12 RP

    switched to Incline Dumbbell press,
    i feel i get way more from this than the Incline smith. i havent done them in a while so i started light to see where i was at, guess i could have gone a little heavier lol
    Today: 70 x 27 RP

    Upright row -
    Last Time: 110 x 15 RP
    Today: 110 x 16 RP

    Incline skullcrushers -
    Last Time: 80 x 25 RP

    switched to close grip bench
    Today: 135 x 25 RP

    Neutral grip chins -
    Last Time: +20lbs x 15RP
    Today: + 22.5lbs x 16 RP

    Hammer strength low row -
    Last Time: 300 x 23 RP
    Today: 360 x 16 RP

    i dont know if i really liked the close grip bench for my tri's, didnt feel like i get as much from that as dips or extensions


    had a great workout... but ive been feeling down today.... bummed out....not sure why.

    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls -
    Last Time: 45 x 19 RP
    Today: 50 x 15 RP

    Reverse Grip 1 arm cable curls -
    Last Time: 45 x 24 reps
    Today: 50 x 11 reps

    Standing Calves-
    Last Time: 255 x 10 repsm 10 sec negative and stretch
    Today: 255 x 13 reps 10 sec neg and stretch at bottom

    Straight Leg Deads -
    Last Time:225 x 12 reps
    Today: 235 x 12 reps

    Hack Squats -
    Last Time: 360 x 10 reps, 180 x 20 WM
    Today: 370 x 10 reps, 190 x 20 WM

    good lord the widowmaker set is killer.....


    felt really good today...nice increase on my smith press....


    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Dips -
    Last Time: +75 lbs x 15 RP
    Today: +85 lbs x 15 RP

    Military Front Smith Press -
    Last Time: 140 x 15 RP,
    Today: 140 x 21 RP

    Rope Pressdown -
    Last Time: 100 x 30 RP,
    Today: switched to overhead tricep extension: 90 x 32 RP

    Underhand Chins -
    Last Time: +20 lbs x 16 RP,
    Today: + 22.5 lbs x 15 RP

    T-Bar Rows -
    Last Time: 160 x 9 reps, 135 x 11 reps,
    Today: 180 x 6 reps, 90 x 15 reps

    20 mins cardio

  6. #16
    Twirp
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    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls -
    Last Time:90 x 12 RP
    Today: 90 x 12 RP

    Hammer Curls -
    Last Time: 45 x 18 reps
    Today: 45 x 20 reps

    Seated Calf Raise -
    Last Time:110 x 12, 10 sec neg
    Today: 120 x 12, 1o sec neg

    Seated Leg Curls -
    Last Time: 150 x 30 RP
    Today: 160 x 20 RP

    Free Squats -
    Last Time: 235 x 10, 155 x 20 WM
    Today: 245 x 10, 160 x 20 WM

    it appears i may have stalled on my bb preacher curls. it is my first week without an increase in weight or reps.


    i love Monday workouts...

    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press -
    Last Time: 220 x 13 RP
    Today: 220 x 17 RP

    Hammer Strength Military Press -
    Last Time: 200 x 12 RP
    Today: 200 x 13 RP

    Tricep Hammer Strength Dip -
    Last Time: 260 x 19 RP
    Today: 270 x 16 RP

    Wide grip Pullups -
    Last Time: BW + 20lbs x 12 RP
    Today: BW + 20 lbs x 13 RP

    Rack Deads to just below knee -
    Last Time: 425 x 10 reps, 335 x 12 reps
    Today: 445 x 10 reps, 345 x 12 reps

    did i mention i love deadlifts....


    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls -
    Last Time: 85 x 23 RP
    Today: 85 x 24 RP <<< really struggled with the last rep

    Pinwheel Curls -
    Last Time: 40 x 11 reps
    Today: 40 x 12 reps

    Seated Calf Raise -
    Last Time: 110 x 12 reps, 10 sec negatives
    Today: 120 x 12 reps, 10 sec negatives

    Lying Leg Curls -
    Last Time: 90 x 26 RP
    Today: 100 x 21 RP

    Leg Press -
    Last Time: 660 x 10 reps, 370 x 20 WM
    Today: 680 x 10 reps, 380 x 20 WM


    had some difficulty walking after the leg press....quads were burning!

  7. #17
    Twirp
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    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    Incline DB press -
    Last Time: 70 x 27 RP
    Today: 90 x 19 RP

    Upright row -
    Last Time: 110 x 16 RP
    Today: 110 x 17 RP

    Reverse grip bench - new exercise
    Last Time:
    Today: 90 x 30 RP

    Neutral grip chins -
    Last Time: +22.5 lbs x 16 RP
    Today: + 25 lbs x 14 RP

    Hammer strength low row -
    Last Time: 360 x 16 RP
    Today: 370 x 16 RP

    i think im going to switch out the low row for 1 arm DB rows next time. i feel i get more from that exercise.


    last night i had the absolute shittiest sleep...woke up about 11:30 with lower back pain along my right side into my glute and i could not find a position i could sleep in without pain. gave up about 4:30 and got out of bed and started my day. i am very tired and cranky but still managed a decent day at the gym regardless...

    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls -
    Last Time: 50 x 15 RP
    Today: 50 x 16 RP

    Reverse Grip 1 arm cable curls -
    Last Time: 50 x 11 reps
    Today: 50 x 12 reps

    Standing Calves-
    Last Time: 255 x 13 reps 10 sec negatives
    Today: 262.5 x 12 reps 10 sec negs

    Straight Leg Deads -
    Last Time:235 x 12 reps
    Today: 135 x 12 reps, was all i could handle, lower back was killing me

    Hack Squats -
    Last Time: 370 x 10 reps, 190 x 20 WM
    Today: 390 x 10 reps, 210 x 20 WM........barfed a little bit in my mouth on my way home....good times....



    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Dips -
    Last Time: +85 lbs x 15 RP
    Today: +90 lbs x 10 RP + 6 reps BW immediately after last RP

    Military Front Smith Press -
    Last Time: 140 x 21 RP,
    Today: 150 x 19 RP

    Overhead Tri Extension
    Last Time: 90 x 32 RP,
    Today: 95 x 30 RP

    Underhand Chins -
    Last Time: +22.5 lbs x 15 RP,
    Today: + 25 lbs x 14 RP

    T-Bar Rows -
    Last Time: 180 x 6 reps, 90 x 11 reps,
    Today: 180 x 7 reps, 95 x 15 reps

    my TB-500 showed up today! sweeeet!

  8. #18
    Twirp
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    Dec 2011
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    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls -
    Last Time:90 x 12 RP
    Today: 90 x 15 RP

    Hammer Curls -
    Last Time: 45 x 20 reps
    Today: 50 x 15 reps

    Seated Calf Raise -
    Last Time:120 x 12, 10 sec neg
    Today: 130 x 12, 1o sec neg

    Seated Leg Curls -
    Last Time: 160 x 20 RP
    Today: 165 x 25 RP

    Free Squats -
    Last Time: 245 x 10, 160 x 20 WM
    Today: 255 x 10, 170 x 20 WM

    man i love being in the gym.....it is my fortress of solitude, where the only thing on my mind is lifting and the outside world doesnt exist...


    A1 - Chest, Shoulders, Tris, Back Width, Back Thick

    Hammer Strength Flat Chest Press -
    Last Time: 220 x 17 RP
    Today: 230 x 13 RP

    Hammer Strength Military Press -
    Last Time: 200 x 13 RP
    Today: 200 x 14 RP

    Tricep Hammer Strength Dip -
    Last Time: 270 x 16 RP
    Today: 270 x 17 RP

    Decline Sit-Ups
    Last Time: 26
    This Time: 27

    Wide grip Pullups -
    Last Time: BW + 20lbs x 13 RP
    Today: BW + 20 lbs x 14 RP

    Rack Deads to just below knee -
    Last Time: 445 x 10 reps, 345 x 12 reps
    Today: 465 x 10 reps, 355 x 12 reps


    B1 - Bis, Forearms, Calves, Hams, Quads

    standing BB Curls -
    Last Time: 85 x 24 RP
    Today: 85 x 25 RP

    Pinwheel Curls -
    Last Time: 40 x 12 reps
    Today: 40 x 14 reps

    Seated Calf Raise -
    Last Time: 130 x 12 reps, 10 sec negatives
    Today: 140 x 12 reps, 10 sec negatives

    Lying Leg Curls -
    Last Time: 100 x 21 RP
    Today: 110 x 19 RP

    Leg Press -
    Last Time: 680 x 10 reps, 380 x 20 WM
    Today: 700 x 10 reps, 390 x 20 WM


    giddyup!

  9. #19
    Twirp
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    A2 - Chest, Shoulders, Tris, Back Width, Back Thick

    Incline DB press -
    Last Time: 90 x 19 RP
    Today: 95 x 15 RP

    Upright row -
    Last Time: 110 x 17 RP
    Today: 115 x 14 RP

    Reverse grip bench - new exercise
    Last Time: 90 x 30 RP
    Today: 110 x 27 RP

    Neutral grip chins -
    Last Time: +25 lbs x 14 RP
    Today: + 27.5 lbs x 14 RP

    1 Arm Dumbbell rows
    Last Time:
    Today: 95 x 27 RP


    B2 - Bis, Forearms, Calves, Hams, Quads

    Alt Dumbell curls -
    Last Time: 50 x 16 RP
    Today: 55 x 8 RP

    Reverse Grip 1 arm cable curls -
    Last Time: 50 x 11 reps

    switched to Reverse Grip 2 hand cable curl
    Today: 90 x 17 reps

    Standing Calves-
    Last Time: 262.5 x 12 reps 10 sec negatives
    Today: 275 x 12 reps 10 sec negs

    Straight Leg Deads -
    Last Time:235 x 12 reps
    Today: 135 x 8 reps....not doing these anymore, absolute murder on my sciatic nerve.

    Hack Squats -
    Last Time: 390 x 10 reps, 210 x 20 WM
    Today: 390 x 11 reps, 220 x 20 WM.


    A3 - Chest, Shoulders, Tris, Back Width, Back Thick

    Decline Hammer Strength Press
    Last Time: Dips
    Today: 270 x 18 RP

    Military Front Smith Press -
    Last Time: 150 x 19 RP,
    Today: 160 x 16 RP

    Overhead Cable Tri Extension
    Last Time: 95 x 30 RP,
    Today: 110 x 32 RP

    Underhand Chins -
    Last Time: +25 lbs x 14 RP,
    Today: + 30 lbs x 14 RP

    T-Bar Rows -
    Last Time: 180 x 7 reps, 90 x 15 reps,
    Today: 180 x 8 reps, 100 x 15 reps

  10. #20
    Twirp
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    made a couple exercise changes...

    B3 - Bis, Forearms, Calves, Hams, Quads

    Preacher BB Curls -
    Last Time:90 x 15 RP
    Hammer Strength Preacher Curls
    Today: 100 x 15 RP

    Dumbbell Hammer Curls -
    Last Time: 50 x 15 reps
    2 hand Hammer Rope Cable Curls
    Today: 90 x 16 reps

    Seated Calf Raise -
    Last Time:140 x 12, 10 sec neg
    Today: 150 x 12, 1o sec neg

    Seated Leg Curls -
    Last Time: 165 x 25 RP
    Today: 165 x 21 RP (used a different machine)

    Free Squats -
    Last Time: 255 x 10, 170 x 20 WM
    Today: 265 x 6, 175 x 20 WM


    i struggled a little on my squats and leg curls today. i didnt get home to bed until 3:30 am so my daily routine was out of whack....


 
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