Archive for January, 2015

Consumerist

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Hello All,

Had the energy and motivation to pull this one off.

Squat:
115 x 6
155 x 4
185 x 6,4,4

Bench Press:
95 x 6
125 x 4
140 x 2
155 x 4,4,4

Deadlift:
135 x 6
225 x 3
245 x 6,4,4

Extra work:
Behind the Neck Press: Keeping the weight really light here. still tough since i am new to the exercise.
55 x 15,11,10

Bent Over Row:
105 x 10,10,10

Barbell Curl:
65 x 12,10,10

Forearm Roller:
3 rolls for a nice burn.

Hello All,

Deadlift:
135 x 6
185 x 6
225 x 6
260 x 4,2 < stay here next time i go relatively heavy.

Bench Press:
95 x 8
125 x 4
140 x 4
160 x 3,2,2,2,2

How I did today with DL and Bench will determine how I train for the next 2 weeks. Goal is to hit 260×6 and bench 160×6. 2 weeks. Did some rows and behind neck presses plus some arm work

Bent Over Row:
95 x 10
105 x 12,10

Behind Neck press:
45 x 10 x 3
55 x 10

Barbell Curl:
60 x 15,15

Seating Triceps Extension DB:
40 x 18,15

Forearm Roller:
5 pounds attached, just for a burn.

Stretching

That is all! 🙂

Hello All,

No Hamstring work today. Thursday or Friday I will be Deadlifting heavy and doing some good mornings.

Squat:
95 x 6,6
145 x 6
175 x 8,6 (this felt surprisingly light) Next week will be 185 for 2 sets of 6-8

Bench Press:
45 x 15
95 x 10
125 x 11,10

Close Grip BB Row:
45 x 10
95 x 10,12

DB Press:
20 x 10
30 x 10

Incline Curl:
15 x 15
20 x 8,8

Seated Overhead DB Tricep Extension:
25 x 15
30 x 15

Forearm ROller: for a burn

That is all!

Hello!

After 2 intense weeks of Upper/Lower work, I will be doing a template in which I train 3x the first week, 2x the second week, then repeat.
There will be 3 different workouts (A,B,C) that alternate. Pretty Simple.

Week 1
Workout A
Squat 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Bench Press 2×10
Barbell Curl 2×15
Bent Over Row 2×15
Good Morning 2×15
Pull Over 2×15
Forearm Roller 3 sets for a burn

Workout B
Deadlift Ramping sets of 4-6
Close Grip Bench Press 2×10-15
DB Curl 2×10
DB Row 2×10
OHP 2×10
Tricep Extension 2×15
Forearm Roller 3 sets for a burn

Workout C
Bench Press 2×6, IF i dont get 2 sets of 6, I will do an extra set.
Squat 2×10
Bent Over Row
Barbell Curl
Good Morning (optional)
Pull Over
Forearm Roller 3 sets for a burn

note: for the assistance exercises the reps and sets may change depending on how I feel.
for the main lifts (bench, deadlift and squat) intensity will vary depending on how i feel.

That is all! 🙂

Hello All,

Last few sessions, I have squated 175 x 6,4, deadlifted 225 x 6 x 3 and benched 120 x 12,10. I did not write out my workouts, But these the numbers I need to remember.

Here is what I did yesterday. I did not do any direct hamstring work. Next week I will be going hard on the deadlift, so I am trying to rest as much as possible.

Bench Press:
45 x 20
95 x 6
120 x 6
135 x 2,2
150 x 6,4,4

Squat:
65 x 6,6
95 x 6
135 x 12,10

Bent Over Row (close)
95 x 10,12,10

Barbell Curl:
55 x 10,12,10

Pull Over:
30 x 20,15

Forearm Roller:
3 sets for a burn

That is all!

Hello All!

Squat:
95 x 6,4
135 x 3,3
165 x 6,8,6,4

Deadlift:
135 x 3,3
185 x 3,3,
245 x 1 x 15 (30-90 seconds rest between sets)

My triceps were completely blasted from yesterdays session. I have another Upper workout set up for tomorrow. I am going to hit my biceps with some light weights.

That is all! 🙂