The Glade 4.0

5/21 Shoulders and Triceps:

Seated Dumbell Shoulder Press:

12x80#
12x100#
8x110#
8x110#
5x120#
5x120#
5x120#
10x80#

Rear Delta on Fly Machine:
15x60#
15x75#
12x90#
12x90#
12x90#

Forward Dumbell Raises:

20x15#
20x15#
20x15#
20x15#

Lateral Raises:

20x10#
20x10#
20x10#
20x10#

Skullcrushers, inclined:

15x60#
15x70#
10x80#(9)
10x80#(8)
10x80#(8)

Standing Tricep Rope Extension:

12x50#
10x60#
10x60#
10x60#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/22 Back:

Pullups:

12, 12, 12, 10, 10, 8, 9, 7

Rotary Lat Machine:

10x115#, 12x115#, 10x130#, 8x145#, 8x145#, 8x145#

Bent Over Row, Barbell, Wide:

12x80#, 12x90#, 10x100#, 10x100#, 10x100#

Single Arms Bent Over Rows, Dumbells:

12x50#, 10x60#, 10x60#, 10x60#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/24 Chest:

I have a splint on my right ankle and crutches, so getting around the gym is downright annoying.

Benchpress, Barbell, MediumWide:

12x135#
10x155#
6x175#
8x175#
6x185#
6x185#
6x185#
6x185#

Incline Dumbells:

12x100#(11)
8x120#(4)???
8x120#(4) sadd ...
8x120#(4) cries
8x100#
8x100#

Pec Fly Machine:

10x120#
10x120#(8)
10x105#
10x105#
10x105#(8)

Preacher Curl Machine:

12x55#
10x65#
10x65#
10x65#(8)
10x55#

Concentration Curls:

8x30#(6)
8x30#
8x30
8x30#(10)
8x30#(10)

Knee Lifts in Ab/Rip Chair:

16, 20, 24, 20, 16

hard workout, being on crutches makes the whole experience a workout. Carrying dumbells while hopping on one foot is great for the abs though.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Shoulders/Triceps:

Seated Dumbell Military Press:
12x80#
12x100#
8x110#(5)
8x110#
8x110#

Hammer Strength Shoulder Machine:

12x90#
10x110#
10x110#(7)
12x100#

Rear Delts on Pec Machine:
15x60#
12x75#
12x75#
12x75#

Seated Anterior Deltoid Raises:
15x15#
15x15#
15x15#
15x15#

Seated Lateral Dumbell Raises:
15x10#
15x10#
15x10#
15x10#

Inclined Skullcrushers:
15x60#
15x60#
12x70#
12x70#
12x70#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/26 Back:

Pullups:

12, 12, 10, 10, 10, 10

Pullup Assist:

10x40#, 10x40#, 10x40#

Bent Over Row:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#, 12x80#

Lat Pulldown:

10x90#, 10x90#, 10x90#, 10x90#, 10x90#

Narrow Grip Row, Seated, Cable

12x60#, 12x75#, 12x90#, 12x90#, 12x90#, 12x90#

Today: Didn't do much, it's usually leg days, 5/27, but with the ankle I'm not pushing it too hard.

Leg Extension Machine:

12x6, 12x8, 12x10, 12x12, 12x14 (not sure how much weight that is).

12x130#, 12x150#, 12x150#

Medicine Ball Incline Setups, 8# med ball:

20, 20, 20, 20, 20, 20

Back Extensions, 25# plate:

20, 20, 20, 20, 20

Pretty much out of things to do

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/28-5/31 - sit on beach, eat whatever I want

6/1 Chest

Bench Press:

12x135#, 10x155#, 6x175#, 6x175(spot on 6), 6x175(spot on 6), 6x175#(to 4 w spot), 3x175#

Incline Bench Pess, Dumbells:

10x100#, 8x110#, 8x110#(7), 8x110#(7), 8x110#

Four sets of flies (inclined lateral then declined) 3 at 12.5 one at 15.

Standing EZBar Curls, Wide:

10x60#, 8x70#, 8x70#, 8x70#, 8x70#

No creatine today

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/2 Shoulders/Triceps:

Seated Dumbell Military Press:

12x80#, 12x100#, 12x100#, 8x110#(6), 8x110#(7), 8x110#(10 with lift off)

Posterior Deltoid Flies, Pec Deck:

15x60#, 15x75#, 15x90#, 15x82.5#, 15x82.5#

Anterior Deltoid Dumbell Raises:

20x15#, 20x15#, 20x15#, 20x15#

Inclined Skullcrushers:

15x60#,

Lateral Deltoid Dumbell Raises:

20x10#, 20x10#, 20x10#, 20x10#

Inclined Skullcrushers:

15x60#, 15x70#, 15x70#, 10x80#, 10x80#

Standing Tricep Rope Extension on Cable Stack:

15x50#, 15x50#, 15x50#, 15x50#(11)

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/3 Back:

12, 12, 12, 14 with spot, 9, 8 strapped, 10 30# assist, 12 w 40#, 14 w 40#, 10w40#

Rotary Lat Machine:

12x130#, 12x130#, 12x130#, 10x145#, 10x145#

Bent Over Row, Barbell, Wide Grip:

12x80#, 12x80#, 12x80#, 12x90#, 12x90#

Bent Over Row, Dumbell:

12x50#, 12x50#, 10x60#, 10x60, 10x60#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/4 The Day Formerly Known as Leg Day:

Leg Extension Machine:

15x120#, 15x135#, 10x150#, 10x150#, 10x150#, 10x150#

Hamstring Curl Machine:

10x60#, 10x80#, 10x80#, 10x80#, 10x80#

Inclined Medicine Ball Throw Setups, 12#:

20, 20, 20, 20, 20

Inclined Oblique Crunches on Back Extension Machine:

15x15#, 15x30#, 15x30#, 15x30#, 15x30#, 15x30#

20 minutes of solid heavy bag work and shadow boxing.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Should have taken today off, went in and just felt terrible. I should have eaten!

Bench:

12x135#, 9x155# , 5x175#, 5x175#, 5x175#, 4x175#, 3x175#

Incline Dumbells:

10x100#, 9x100#, 5x100#

aaaaand we're done

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

5/7 Shoulders:

Seated Dumbell Military Press:

12x80#, 12x100#, 12x100#, 10x110#, 8x120 , 8x120#(7), 8x120#(6)

Posterior Deltoid Fly, Pec Deck Machine:

15x60#, 15x75#, 15x75#, 15x82.5# 15x82.5#

Anterior Dumbell Raises:

20x15#, 20x15#, 20x15#, 20x15#

Lateral Deltoid Dumbell Raises:

20x10#, 20x15#, 20x10#, 20x10#

Inclined Skullcrushers:

15x60#, 15x70#, 15x70#, 10x80#, 10x80#

Overhead Rope Tricep Extensions, Cable:

15x50#, 12x60#, 12x60#, 12x60#(11)

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

Oh man, I've made that mistake myself. Almost puked but had nothing in me. Never again!

_________________
“Strong people are harder to kill than weak people, and more useful in general”. - Mark Rippetoe

Yea, I just felt sapped and worthless. Really demoralizing.

5/8 Back:

Pullups, wide:

12, 12, 12, 12, 9, 10, 7, 12a40#, 12a40#, 12a40#

Rotary Lat Machine:

12x130#, 12x130#, 10x150#, 10x150#

Bent Over Row, Barbell, Wide Grip:

12x80#, 12x80#, 12x80#, 10x90#, 10x90#

Bent Over Row, Dumbell:

12x50#, 12x 60#, 12x60# 12x60#

Standing EZ Curls, Wide:

12x60#(8???), 12x60#(10), 12x60#(10), 12x60#(8)

Concentration Curls:

10x25#, 8x30#(7), 8x30#(7.5), 8x30#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

6/9 Just some odds and ends:

Leg Extensions:

15x70#, 15x90#, 15x110# 10x130#, 10x130#, 12x130#

Seated Hamstring Curls:

15x55#, 15x65#, 10x75#, 10x75#, 10x75#, 10x75#

Medicine Ball Incline Setups:

8.8kg, 20, 20, 20, 20(14)

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

I've been neglecting to write down my workouts:

6/10 Chest:

too far back to recall

6/11 Shoulders, 6/14 Back:

Pullups:

12, 12, 12, 12, 11, 12, 10, 12a30#, 12a40#, 12a40#

Standing Cable Lat Pullovers:

12x100#, 12x110#, 12x120#, 12x120#, 12x120#

Bent Over Wide Grip Barbell Rows:

12x85#, 12x95#, 12x95#, 12x95#, 12x95#

Bent Over Dumbell Rows:

12x55#, 12x60#, 12x60#, 12x60#

6/15 Legs:

Seated Leg Extensions:

15x90#, 15x110#, 15x130#, 15x150#, 15x150#

Seated Leg Curls:

15x45#, 15x55#, 15x65#, 16x75#, 16x75#

Smith Machine Squats, FINALLY I CAN DO SQUATS ... actually, my ankle is only weak to lateral full body movements, and rotation about the proximal/distal axis of the foot, but not necessarily motion in the proximal/distal axis itself. Note, these assume the unweighted smith machine contributes 45# of resistance, like a standard barbell.

12x135#, 12x185#, 10x225#, 5x245# ... I could have probably got 6 or 7, but I just puss'd out.

Ab circuit, no rest, alternating medicine ball tosses on incline and then oblique extensions with a 30# dumbell on a back extension machine:

4x[20+20), no rest.

That was HELL.

4/17 Bench Press PRACTICE day:

12x135#, 12x155#, 6x155#, 5x175#, 5x175#, 3x175#. I finally realized my bench press sucks, and I am working hard to fix it. Keep the elbows in line with the wrists, controlling the elbows, minimizing motion by stabilizing the whole body, and pushing with the power of the chest, not the shoulders or triceps.

Incline Bench Dumbells:

12x100#, 12x100#, 10x110#, 10x110#, 10x110#

The Chest Fly Circuit @ 12.5# cables

Standing EZ Curls:

12x60#, 10x70#, 10x70#, 10x70#(8)

Very weak on biceps today for some reason.


12/17 Shoulders

Seated Dumbell Press:

12x80#, 12x100#, 12x100#, 8x120#, 8x120#, 8x120#(small spot on #8)

Posterior Deltoid Extensions, PecDec:

15x60#, 15x75#, 15x82.5#, 15x82.5#, 15x82.5#

Anterior Deltoid Raises:

20x15#, 20x15#, 20x15#, 20x15#

Lateral Deltoid Raises:

20x12#, 20x12#, 20x12#, 20x12#

Inclined Skull Crushers:

15x60#, 15x70#, 15x70#, 15x70#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

3 Day break after tattoo.

6/21 Back:

Pullups - Wide Grip: 12, 12, 12, 12, 11, 10, 9

10w30, 12w30, 8w30

Rotary Lat Machine:

12x130#, 12x130#, 10x145#, 11x145#, 12x145#

Bent Over Row, Wide, Barbell:

12x95#, 12x95#, 12x95#, 12x95#, 12x95#

Bent Over Row, Dumbell:

12x55#, 12x55#, 12x60#, 12x60#, 12x60#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

6/22 Leg Strength:

Smith Machine Squats:

12x135#, 12x185#, 8x225#, 10x225#, 10x225#, 6x245#

Roman Deadlifts:
10x135#, 10x135#, 12x135#, 12x135#

Leg Extension Machine:

15x90#, 15x110#, 15x110#, 15x90#

Core Circuit, following is no rest:

20 med ball tosses (3kg), 20 oblique crunches w/ 30#, 20 med ball, 20 crunches, 20 med ball, 20 crunches, 20 med ball, 20 crunches

Made it through much more quickly and with more power this time.

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

6/29 Chest Biceps:

Barbell Benchpress:

12x135#, 10x155#, 5x175#, 5x175#, 5x175#, 5x175#, 4x175#

Inclined Dumbell Bench:

12x100#, 10x110#, 10x110#, 10x110#

Pec Flies, Lateral only, pec dec

12x100#, 12x120#, 12x135#(9), 12x120#, 12x120#

EZ Curls, Wide:

12x60#, 10x70#, 10x70#, 10x70#

Concentration Curls:

10x25#, 10x25#, 10x30#, 10x30#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

6/30 Shoulders/Triceps

Seated Dumbell Press:

12x80#, 12x100#, 12x100#, 8x120#(5), 8x120# , 8x120#

Posterior Deltoid Extension:

15x60#, 15x80#, 15x100#, 15x100#, 15x100#

Anterior Deltoid Raises:

15x15#, 15x15#, 25x15#, 25x15#

Lateral Deltoid Raises:

20x10#, 20x10#, 20x10#, 20x10#

Skullcrushers, inclined:

15x60#, 15x60#, 15x70#(14), 12x70#, 8x80#, 8x80#(6)

Tricep Rope Extension:

12x50#, 12x50#, 12x50#, 12x50#

Ab Circuit: Medicine Ball Inclined Setups, Oblique Extensions w 25# dumbell L and R, non stop. Had to rest on third set.

20, 20L, 20R
20, 20L, 20R
20, 20L, 20R

rest

20, 11R, 11R

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

7/1 Back

Pullups, angle bars:

12, 12, 10, 9, 8, 8

Bent Over Rows, Barbell, Wide:

12x85#, 12x85#, 12x95#, 12x95#, 12x95#

Bent Over Rows, Dumbell:

12x100#, 12x120#, 12x120#, 12x120#

Lat Machine:

12x90#, 8x140#, 8x140#, 12x90#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

7/2 Legs:

Power Squat Machine:

12x90#, 12x140#, 10x180#(12!), 8x230#, 8x230#, 8x230#

Deadlift/Shrug machine, deadlift+shrug:

8x90#, 8x90#, 12x90#, 12x140#, 12x140#, 12x140#

Leg Extension Machine:

20x90#, 20x105#, 20x105#, 20x105#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

7/7 Chest and Biceps:

Bench:

12x135#, 12x155#, 6x175# and easy somehow?, 6x175#, 4x185# (6), 4x185# (6 w small spot), 4x185# spot on 5 and 6

Incline Smith Machine Bench:

12x60#, 12x90#, 12x110#(10), 12x110# (8), 12x90#

Fly Routine:

4x15x12.5#, 4x15x12.5#, 4x15x12.5, 4x15x12.5

EZ Curls, Wide:

12x50#, 10x70#, 10x70#, 6x80#, 6x80#

Concentration Curls:

10x25#, 10x30#, 10x30#, 10x30#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

7/8 Shoulders/Triceps:

Seated Military Dumbells:
12x80#, 12x100#, 8x120#, 8x120#(6), 8x120#(7 spot) 8x120#(6 spot)

Rear Deltoid Extension, Pec Deck:

20x75#, 20x75#, 20x75#, 20x75#

Anterior Deltoid Raises:

20x15#, 20x15#, 20x15#, 20x15#

Lateral Dumbell Raises:

20x10#, 20x10#, 20x10#, 20x10#

Inclined Skull Crushers:

15x60#, 15x60#, 12x70#, 12x70#, 8x80#(10), 8x80#(10), 8x90#(7)

Bent Over Tricep Cable Kicks:

12x20#, 15x20#, 15x20#, 15x20#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

25 minutes of heavy bag work and shadow boxing

Ab Circuit: inclined medicine ball curls + inclined oblique extensions w/ dumbell left and right:

20, 20x25#L, 20x25#R
20, 20x25#L, 20x25#R
20, 20x25#L, 20x25#R
20, 20x25#L, 20x25#R

15 more minutes of bag work

I'm dead lol

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones

7/10 Back:

Pull-Ups Wide, Angle Bars:

12, 12, 12, 10, 11, 11, 12, 8

Rotary Lat Machine:

12x115#, 12x130#, 12x130#, 10x145#(12), 10x145#(12)


Bent Over Rows, Barbell, Wide:

12x80#, 12x80#, 12x80#, 12x80#, 12x80#

Bent Over Dumbell Rows:

12x60#, 12x50#, 12x50#, 12x50#, 12x50#

_________________
"It's real, grew up in trife life, the times of white lines
The hype vice, murderous nighttimes and knife fights invite crimes" - Nasir Jones