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Rebelmachinist log

8/18

Cable Fly - 25x3x20

Rope face Pull- 35x3x15

Low-High Cable Fly- 20x3x12

Cable Pull Over- 35x20; 42.5x3x12

bb preacher Curl- 70x3x8 close Grip

Behind Neck Lat Pull Down- 120x3x10
 
8/21

Bench Press- 235x3x5 ; 245x1
Tricep DB Kickback- 25x3x10
Tricep Press Down- 60x12 ; 70x3x8
ISO Lateral Incline Press (Plate loaded per side)- 110x7,4 ; 100x4; 90x3 (no rest between 100 and 90)
Flat DB Fly (focus on stretch and squeeze)- 35x3x12 (going for 10)
Behind Neck Cable Tricep Extension Curved Bar- 35x10,12,12,12
 
Off today beginning a new workout plan tomorrow and a new diet Friday would begin tomorrow but will be in all day meetings at work
 
8/23

  • Preworkout: 10mg Halotestin 1 hour prior


    *All weights are in pounds*

    Training is 4 sets 8-12 reps. Weight will determine reps. 60 seconds rest between sets.

    Workout #1 Day #1
    Straight Bar Push Down- 50x12, 65x10, 72.5x2x8

    Bent Over Rope Press- 30x3x10 , 40x5 finished off with 30x5 no rest between weight drop

    Single Arm DB Skull Crusher- 35x2x8 , 25x2x8 this was hard! first time ever doing this exercise the 35 was hard as hell once i got to 6 reps

    Hammer Curls- 25x4x8

    Standing Close Grip EZ Bar Spider Curl- 65x8, 35x3x8 Another tough set for me at 65 kicked my ass on set 2 attempt had to lower weight

    Straight Bar Curl- 90x3x8 ; 70x8

    Donkey Calf Raise- 270x12, 290x10x2 , 310x10

    It was prescribed for me to do seated calves but I could not because my gym got rid of the 2 machines they had and replaced with hip abductors in stead. what a shame.

    Overall this was a very intense workout for me and completely new. I loved it especially the massive pump
 
  • 8/24
    Halotestin 1 hour oreworkout again.

    Hamstrings and Abs
  • Hip Adductor- 145x12; 160x10; 175x10; 220x12
  • Reverse Weighted Lunges- 45x4x8
  • Laying Leg Curl- 110x12; 125x2x10; 140x8
  • Seated Single Leg Curl- 70x12; 85x3x8
  • Stiff Leg Dead Lift- 135x12; 185x3x8
  • Crunches- 3x30
  • Reverse Crunches- 3x30
  • Here are some flex friday pics:
View media item 118View media item 117
 
  • 8/26

    Wide Grip Lat Pulldown w/ 2 count pause at bottom- 100x12, 120x10, 140x10,8

    Close Grip Lat Pulldown- 120x12, 140x10, 160x2x8

    DB Row- 55x12,12,10,10

    Seated Cable Row Wide Grip- 120x4x8

    Rear Delt Fly DB- 10x12, 20x3x8

    Rope Face Pull- 30x10, 35x10, 42.5x10, 50x8

    Partial Deadlift- 315x4x8

    Barbell Shrug- 315x4x8

    Single Leg Standing Calf Raise- 110x4x20
 
Gainz were made today.... Delts are on fuckin fire too.... Tomorrow is 2nd leg day, true test will be squatting again after my knee injury

8/27
Incline BB Bench Press- 135x10, 145x8, 155x8, 145x8

ISO Incline Machine Press- 70x12, 90x10, 100x6 dropped to 95 finished 2 reps, 95x8

Incline DB Press- 50x4x8

Flat Machine Press- 90x2x8, 70x2x8

DB Side Lateral- 15x10, 25x3x8

Close Grip Upright Row EZ Bar- 50x10,10,8,8

DB Front Raise- 10x12, 15x10, 25x2x8
 
8/28

Single Leg Extension- 55x4x12

Angle Leg Press- 270x12, 360x10, 450x2x8

Seated Leg Press- 230x12, 270x10, 290x8, 390x8 (390 was the max i would have done more if it had it)

Light Adductor Work- 160x4x20

Leg Raises- 3x10 (going for 30 reps)

Crunches w. 10lbs loaded- 3x30

Barbell Squats- None Failed.

Okay so I had a great leg workout for first time since I had my minor lateral meniscus tear. I should have done squats first instead of waiting till the end when I ASSUMED I would have been very warmed up but i was just beat dead tired and was going to do box squats and did not have a bench available.

So all in all even tho I failed on probably the most important lift of this workout I still feel accomplished and I def put in hard work sweated my ass off and got an amazing pump in the legs.
 
  • 8/30
    Weight still at 205 as of yesterday.
    Barbell Squats- 235x2x5 ; 245x2x5
    Straight Bar Push Down- 70x3x10 on 4th set only got 9 reps
    Bent Over Rope Press- 40x4x8
    Single Arm DB skull Crusher- 30x10,10,8,8
    Hammer Curls DB- 30x4x10
    Spider Ezbar curl- 35x4x8
    Straight Bar Curl- 90x4x8
    Seated Calf Raise machine doesn't work!! What the fuck
    Donkey Calf Raise- 310x12, 330x12, 390x12,10 (390 is the max for this machine)
    Squats felt amazing so glad to do them again. Didn't go ass to grass like I used to and I had a lot more push power going barely below parallel
 
8/31

Lying Leg Curl- 125x12, 140x10, 155x2x8

BB Reverse Lunges- 65x4x8

Seated Single Leg Curl- 85x12, 100x3x8

Dead Lift- 275x8,5,5,5

Adductor- 220x4x8

Had to cut this short and not do cardio had a long day and with this hurricane/tropical storm Harvey moving through the area. Also have a very important day tomorrow, should be the final trial and permenant custody decision for my son, i've had temporary primary custody for past 4 years.
 
  • 9/2

    Wide Grip Lat Pulldown w/ 2 count pause at bottom- 100x12, 120x10, 140x2x10

    Close Grip Lat Pulldown- 140x4x1

    Close Grip Machine Preacher Curl- 45x20,15,10,10

    DB Row- 55x4x12

    Wide Grip Seated Cable Row- 120x12,10,10,10

    Machine Rear Delt- 85x12,10,10,10
 
  • 9/3

    Had a great workout but recurring Shoulder paIn I've had for past 10 years got the better of me and I had to nix the very last exercise which was close Grip Upright rows. The pain was just too much for me. I got some MK 677 coming would be nice if it helps this lingering issue heal up finally it's gotten better over the past few years.

    Incline Bench Press- 155x10,10,8,8 (barely got the last 8th rep had to push super hard)
    ISO Lateral Incline Press- 90x10,8,3 dropped to 75 per side and finished out with 2 sets of 8 reps
    Incline DB Press- 50x4x10
    Flat Machine Press- 75x4x8
    DB Side Lateral- 20x4x8
    DB Front Raise- 25x4x8
 
9/4/17

  • Cut workout short got a phone call during that looks like I might be going to trial again but through a Masonic court and I'll just leave it at that.

    Today I got in

    245x4x8 barbell squats

    And oblique twists 50x4x30 each side
 
Had a pretty good workout. No superdrol or halo preworkout this time.

9/6/17

Straight Bar Triceps Press Down- 72.5x12,12,10,10

Bent Over Rope Press- 42.5x4x12

DB Skull Crusher- 30x8,10,8,10 (these are hard for me for some reason)

Standing Calf Raise- 390x12,12,9,8

Straight Bar Curl- 90x10,8,8,8

DB Hammer Curl- 35x4x8

Standing Spider Curl- 45x4x12
 
The mk677 is giving me the most intense back pumps I ever had couldn't finish my last exercise of deadlifts waited for 10 minutes no difference hopefully this gets better soon.

9/7/17

Hack squats- 90x15, 180x12, 270x10, 360x10
Laying Leg Curl- 155x12, 170x2x8, 160x8
Side bends- 45 plate 2x30 each side and this is what killed me on my lower back should have done it last.
 
  • 9/11

    Couldn't do Bulgarian split squats caused same knee pain as reverselunges. The MK677 is still causing debilitating back pumps.

    BB Squats- 245x10,8,8
    Seated Leg Press- 210x10 , 270x3x10
    Hip Adductor- 190x4x20

    The split Squat was only thing left out this is a normal short leg day. It will be replaced with hack squats
 
9/13

V-Bar Triceps Press Down- 50x12, 60x12, 70x2x8
Wide Grip Straight Bar Press Down- 70x2x12, 85x2x8
Dips- BWx4x8
Close Grip Curl- 70x12,10,10,8
Wide Grip Straight Bar Curl- 70x4x8
Hammer Curls- 50x4x8
Donkey Calf raises- 390x12, 400x10,12,10
Seated Calf Raise- 180x4x10
 
9/14
Hack Squats- 180x12, 360x8,8, 380x8

Single Leg Press- 90x8,8,8,8

Hip Adductor Machine- 235x12, 305x10,10,10

Laying Leg Curl- 155x4x8
 
9/16
Close Grip Cable Row- 140x12,12,10,10
Wide Grip Lat Pull Down Behind Neck- 120x12,12,10,10
Yates Row- 135x10,8 switched to wide Grip underhand Cable Row due to forearm pain 140x2x8
Rear Delt Fly machine- 100x4x12
Donkey Calf Raises- 400x12,10,10,10
 
Threw my fucking back out carrying dog food I did some of my workout but the pain got to be way too much. Gonna have to do some stretching and rehab work now same pain I had back in 2008 ����

9/17
DB incline Bench- 50x2x12, 60x2x8
Hyper Extensions- BWx10, 10x1x10, 25x2x20
Wide Grip Upright Rows- 100x4x8

Went to go do Lateral raises with dumbbell and picking them up did me in. I twisted the wrong way or something carrying the 50 pound bag of dog foos
 

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