Archive for January, 2015

Consumerist

verizongrabWhile many people no longer use the free e-mail accounts made available by their Internet service providers, there are still millions of Americans who do. And up until last week, a reported vulnerability in Verizon’s My FiOS app that left all Verizon e-mail users’ messages at risk of being read by complete strangers.

View original post 225 more words

Advertisements

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! 🙂