G4E's Workout log

[goes4ever]

I try to get an extra rep or move up in weight on workset

[goes4ever]

7/30
incline press (went light today, got a shoulder bugging me)
bar x 20
135 x 10
155 x 8+4+2=14 rest pause

smith military press
95 x 10
115 x 10
145 x 6+3+1=10 rest pause beat last workout

bdwt dips
x 12
x 12

rack deads
135 x 10
205 x 10
275 x 8

extreme stretches

[irongirl]

incline press (went light today, got a shoulder bugging me)

Did you hurt your shoulder working out?

I have never tried rack deads...anyone got a link to a diagram/video so I can see how it's properly done? And do most people do one or the other, or alternate rack deads with regular ones?

[goes4ever]

not sure what I did to be honest, it is not really a shoulder injury, I am not sure what to call it, it is between my shoulders and base of my neck. I have had trouble with it for probably a yr or better. It get better then flairs up again

I am gonna alternate rack deads and full range deads

[goes4ever]

8/2

BB curls
45 x 10
45 x 10
90 x 9 workset

Hammer curls
35's x 10
35 x 11

SLDL
135 x 10
135 x 10
195 x 10 workset (beat last week by 10lbs)

Box Squats
135 x 10
135 x 10
200 x 20 workset

extreme stretches

[buffness]

how are you liking the extreme stretches? Started doing them last week and man do I feel better the next day..

[goes4ever]

how are you liking the extreme stretches? Started doing them last week and man do I feel better the next day..

they hurt like a bitch but I feel a million times better doing them, I am getting no soreness the next day at all, I believe they really help a lot

[goes4ever]

incline bench
bar x 10
95 x 10
135 x 10
185 x 4+2+1 rest pause workset

military press
95 x 10
115 x 10
150 x 6+2+1 rest pause workset

CGB
95 x 10
115 x 10
185 x 6+2+1 rest pause workset

deadlifts
135 x 10
225 x 10
315 x 11 workset............bday cake must have give me some extra energy

extreme stretches

[goes4ever]

DB curls
2 warm ups
45's x 8 workset

hammer curls
35's x 10
35's x 11

SLDL.....starting to get the hang of them
135 x 10
175 x 9
205 x 8 workset

box squat
135 x 10
185 x 10
200 x 21 workset

extreme stretches

[buffness]

looking pretty solid. Good ol' 20 rep squats...nothing like them

[goes4ever]

might only be with 200lbs but at about rep 17, I get pretty light headed, legs are shaking, they are a bitch for sure :devil1:

[goes4ever]

incline DB bench
45's x 10
45's x 10
80's x 11 workset new PR for me :headbange

military press
105 x 10
105 x 10
150 x 6+4+1 rest pause workset

dips
bdywt x 18
bdywt x 12

wide grip pulldowns
125 x 10
190 x 10
190 x 10

extreme stretches

[goes4ever]

BB curls
45 x 10
55 x 10
90 x 9 workset

Hammer curls
35 x 10
35 x 12

SLDL
135 x 10
135 x 10
205 x 12

Box Squats
135 x 10
185 x 10
205 x 20

Ab work

Extreme Stretches

[goes4ever]

saturday workout not posted cause I woke up felt like ass, had a slight temp, so I went back to bed. Sunday I did the deadlift session and had no energy left for anything. Which totally wore me out. I am still sore today and it effected today's workout

[goes4ever]

BB curls
45 x 8
45 x 8
90 x 10 workset

hammer curls
35's x 10
35's x 11

pull thru's
110 x 10
110 x 10

SLDL
135 x 8
185 x 8
205 x 9

extreme stretches

no squats, my legs had no gas left in them at all after sundays deadlift incident...............