Thread: Sensitivenips Training Journal

Back, Traps, & Calfs:
Pull Ups:
3 x body weight x 8
High Row:
180 x 10
230 x 10
270 x 10
270 x 8
Wide V Grip Bent Over Rows:
70 x 10
90 x 10
115 x 8
125 x 8 & 90 x 7
V Grip Pull Downs:
80 x 10
110 x 10
120 x 8
120 x 9
Rope Push Downs:
32.5 x 10
37.5 x 10
42.5 x 10
42.5 x 10
Seated Plate Loaded Shrugs [Palms In]:
90 x 12
130 x 12
130 x 12
130 x 12
Upright Rows [EZ Bar]:
45 x 10
65 x 10
65 x 10
Straight Legged Calf Raises:
45 x 15
45 x 15
45 x 15
45 x 15
Completion Time: 60 minutes

I bet your making some great gains.

Shoulders:
Smith Military Press:
135 x 12
155 x 10
185 x 8 & 135 x 8
185 x 5 & 135 x 10
Side Delts:
10 x 12
15 x 12
20 x 12
25 x 10
30 x 8
30 x 10
Bent Over Rear Delts:
25 x 10
25 x 10
25 x 10
Under Hand Grip Front Delts:
25 x 10
30 x 10
35 x 10
40 x 10
Arnolds:
45 x 10
55 x 10
60 x 7
Completion Time: 45 minutes.

Keep up the good work.

Arms
BB Curlz:
65 x 12
85 x 10
105 x 8
125 x 4 & 85 x 7
105 x 8
EZ Curls [Close Grip]:
75 x 10
95 x 10
115 x 8
115 x 8
Machine Plate Loaded Preachers:
90 x 10
90 x 8
90 x 8
90 x 7
Seated Alt. DB Curlz:
4 x 45 x 8
EZ Cable Curlz:
42.5 x 10
52.5 x 10
2 x 57.5 x 10
Spider Curlz:
25 x 10
3 x 30 x 8
Single Cable Curlz [Shoulder Height]:
25 x 10
Rope Push Downs:
32.5 x 12
42.5 x 10
2 x 52.5 x 10
V Bar Cable Push Downs:
60 x 12
80 x 10
2 x 100 x 10
Smith Close Grip Bench:
115 x 16
165 x 14
185 x 14
205 x 12
Completion Time: 1 hr 20 min. Went slower than last time, I would like to blame that on the crowd at the gym, but I couldve sped it up. 225 lbs today. Heaviest I have ever been, but my diet has been extremely bad. The extra 5 lbs is easily associated with the bags of chips, cookies, reeses peanut butter cups, dark chocolate, and ice cream ive been eating. I guess I am still trying to get it out of my system before the torture kicks in. Oh and frito pies are to blame too. this last weekend I made my own ice cream cookie sandwiches, gluten free, they were dam good, and yea I eat gluten free.

Well your training looks nice, just clean up your eating habits, I bet you will feel better also.

Shoulders
Giant Set:
Smith Military Press x Machine Palms In Shoulder Press [Plate Loaded] x Side Delts x Rear Delts:
175 x 10, 140 x 10, 25 x 10, 25 x 10
175 x 8, 140 x 10, 25 x 10, 25 x 10
175 x 8, 140 x 8, 25 x 10, 25 x 10
175 x 7, 120 x 10, 25 x 10, 25 x 10
Cable Rear Delt 7's:
6 x 100 x 12
1 x 100 x 10
Completion Time: 45 minutes.

Back, Traps, and Calfs
Pull Ups:
body weight x 8 15 x 5, body weight x 4
15 x 4, body weight x 4
Bent Over BB Rows UH Grip [45 degree] x Double Single High Rows:
135 x 10, 140 x 10
185 x 10, 180 x 10
225 x 8, 200 x 10
225 x 8, 220 x 8
Wide Grip Bent Over Machine Rows [Focus between Upper Shoulder Blades Squeeze]:
70 x 10
95 x 10
120 x 10
130 x 8
DB Rows:
80 x 10
90 x 10
100 x 10
Cable Seated Rows:
140 x 10
160 x 10
160 x 10
160 x 10
Lat Pulldowns:
160 x 12
180 x 12
200 x 10
180 x 12
Seated Palm In Machine Shrugs:
5 x 90 x 12
Rear Smith Shrugs:
3 x 135 x 10
Standing Calf Raises:
2 x 90 x 20
2 x 135 x 20Completion Time: 1 hour and 10 minutes.

Great log sensitivelips! You hit the back pretty hard last night!