Category Archives: Workouts

Chest, Back

10 sets x 3 reps wide grip chins followed by 10 sets x 10 reps bench press.

I used 25 lbs attached to my waist in the chin ups and it is finally getting harder to pull right to my Adam’s apple on every rep. I also did 12 sets instead of the usual 10 and hung around on the bar at the end of a few sets to stretch out a little.

I used 135 lbs in the bench press but did 15 reps on the last 4 sets just to mix it up.

Back, Biceps, Forearms

10 sets x 3 reps wide grip hammer chins using 22.5 lbs attached to my waist, followed by 10 sets x 7 reps barbell pullover, 10 sets x 7 reps cheat curl, 5 sets x 30 reps seated wrist curls, and 5 sets x 10 reps reverse barbell curl.

The chins are easier then when I first started and will be using a 45 lbs plate again very soon without difficulty. Also, once I start using a 25 lbs plate the weight hangs much better of the belt and the plate has enough surface areas to no longer dig into my body.

I just incorporate the barbell pullover into my program and started with 95 lbs. This is such light weight for me but I could feel a small pull in my left elbow so I am going to take my time and work up in weight slowly. Last time I stopped around 155 lbs fore sets of 5 reps but was afraid of hitting my head as I don’t have a spotter. I have never had an accident in this exercise but similar to the skull crushes it is an exercise you don’t want to ever goof on.

I used 105 lbs in the barbell curl and suppose I will keep increasing weight.

I am using 110 lbs in the seated writs curl and finding it easy. The muscle soreness I experience each time I perform this exercise is less and less. I might have to go really heavy or super high reps.

For the reverse wrist curl I used 50 lbs and also make sure I use chalk so my grip doesn’t break. This is a baby weight for me as I will be about to reverse curl 100 lbs plus for sets and reps.

Chest, Back

10 sets x 3 reps weighted chins using 17.5 lbs and 10 sets x 10 reps bench press.

I just finished the chins and feel good about them. I can still pull almost every rep to my Adam’s apple so next workout I will increase the weight to 20 lbs. I can’t wait to use a 25 lb plate as it is easier to attach around the waist compared to little plates that can crush your nuts.

Lats, Biceps, Forearms

10 sets x 3 reps of wide grip hammer chins for the lats, 10 sets x 10 reps of preacher curl for the biceps, and 5 sets x 30 reps seated wrist curl.

For the chin-up I used 15 lbs attached to my waist with a belt which is still really easy for me.

I added 5 lbs to my seated wrist curl so I am using 100 lbs now. I didn’t feel a lactic acid burn last workout but the forearm flexors did get sore. In fact they are still sore today.

Chest, Shoulders, Triceps

10 sets x 10 reps of bench press followed by 10 sets x 10 reps side lateral raise and 10 sets x 10 reps standing french press.

I used 40 lbs today in the lateral raise for all sets and chalk to enhance grip. I like to set the dumbbells on a bench in front of me so I don’t have to continuously pick them up off the floor or carry them to a rack.

The weight is much heavier than I should handle so I cheat by swinning the weight. I don’t care what it looks like. This is the first time I have done this and the pump in my deltoids after delt great.

I also focus on trying to not let the dumbbells touch my thighs on the way down to keep tension on the delts. I believe this is important because the time under tension decreases as you use a shorter range of motion.

For the french press I started with 50 lbs and am not totally confident if I am going to try to progressively add weight. The stress in the elbows is high from this exersice and my elbows can get hurt easily if I try to go too heavy too fast.