Tag Archive: gym

My progress pic


Whats you bench MAX?

Here is a helpful tool to figure your round about MAX bench.



Flat bench 225lbs for 10 reps!

This is the first time I was able to do this. About 15 minutes later I did 255lbs for 4 reps. Next week I think ill be going for 235lbs for at least 8 reps. As of today I’m at 176.5, and its going up about a pound every week.

Have you ever seen Bruce Lees lats? Insane!


And for those of you that don’t know what a Lat is, todays the day to learn.

Latissimus Dorsi muscles (also known as the Lats)

The lattisimus dorsi ( or Lat ) is a large muscle with a very broad origin on the vertebrae and ribs of the mid to low back, tapering into a narrow insertion on the anterior (front) of the head of the humerus bone of the arm. From the surface, this muscle runs in a mostly vertical fashion up the sides of the back giving the upper body its “V” shape. All of the muscle fibers in the latissimus dorsi are virtually parallel, making the entire muscle function with the same action on the arm. You cannot train “parts” of the latissimus dorsi. Now that we know that, let’s get into my back and shoulders workout.


Bent over bar bell rows

2 sets of 10 reps @ 70lbs

1 set of 10 reps @ 75lbs

Iso Lat row machine

1 set of 10 reps @ 192lbs

2 sets of 10 reps @ 242lbs

Weighted pull ups ( Belt with 35lb plate)

4 sets of 8 reps with 35lb plate

1 burnout set ( go till you fail) with no weights, I got 23 reps.

Weighted back extensions

3 sets of 10 reps with 45lb plate.

Arnolds superset with shrugs


3 sets of 10 reps @ 40lbs (dumbbells)

Go right into shrugs

3 sets of 15 @ 40lbs

Tomorrows is a cardio/off day, maybe ill just run the boardwalk. Friday Bis and tris.

Back and Shoulders more 5×5

I started out the same as last week with Bent over bar bell rows

5 x 5 @185lbs

Seated close grip rows

3 sets of 5 @180lbs and 2 sets of 5 @ 200lbs

Weighted lower back extensions

5 x 5 @ 45lbs (plate)

Weighted pull ups

4 sets of 5 @50lbs and last set no weights untill fail, and I surprisingly got 21!


5 x 5 @ 50lbs


3 sets of 20 @ 55lbs ( dumb bells)

I’ll also be doing about 170 crunches before I go to bed. Tomorrow’s a cardio or off day.

Yesterday I started taking Renewal spray, so far I have noticed a slight increase in energy and focus. Still to early to make any other judgment, as for the taste its kind of like watered down vodka.

My current weight was 168.5lbs.

Today we did the 5x5s again, gotta love them.

Flat bench:

5 x 5 @ 230lbs then I did 135lbs till fail and I got 30! only hit 23 last week.

Incline Smith machine

5 x 5 @ 180lbs

Decline Dumb bell flies

3 sets of 10 @ 40lbs

Pec deck

3 sets of 10 @ 130lbs supersetting with push ups till fail.

5x5s are KILLER! try them out.

till tomorrow.

I recently received my bottle of Renewal HGH workout for men. 

Renewal® HGH Workout For Men is the ultimate workout formula for serious fitness, bodybuilding and athletics.

Designed to boost performance, strength, energy, muscle mass, tone, stamina and mental focus. Increases your ability to achieve peak performance while reducing healing and recovery time.

A powerful blend of HGH, IGF-1, Growth Factors and 28 other ingredients designed to increase uptake of oxygen and the production of ATP, to improve protein synthesis and support the generation of connective tissue.

I will write a small review weekly (Saturdays) about this product and its results. Tomorrows my first day on and im am currently not taking any other supplements, just multi vitamins.


5×5 back and shoulders workout

I don’t have much time for this post so im going to get right into it.

Bent over rows(bar bell)

5×5 @ 185lbs

Seated rows

5×5 @100 lbs

Weighted Pull ups

5×5 with a 45lb plate


5×5 @ 40lbs

Front Plate raises

5×5 with a 45lb plate

Rear Deltoid machine ( reverse pec deck)

5×5 @ 100lbs

I will not be doing my bi and tri work out tomorrow but I will do some at home when i get back from my trip.

hope everyone has a great weekend.

Today I received my 



I picked these up from Amazon.com ( my favorite place to shop). They were about $23 shipped which is a great price for all three These grip trainers are very comfortable  and the high resistance is nice. The 30lb seems to be a bit easier than spring grips, the 40 was a little harder than springs, and the 50 is pretty difficult (I can only squeeze it about 10 times).  This is a great product for getting a better grip for weight training and also build your forearms.

Chest workout 5×5

Today I did a 5×5 work out, its like the 10×10 but 5 sets of 5 reps and heavy! As always warm up, I use the machine chest press on 85lbs and just loosen up a bit. I did NOT do any abs because im a super sore. Tomorrow I will do crunches and planks (Wednesday is my off day. Sometimes ill jog).

Flat Bench

5×5 @ 225lbs  then I repped out 135lbs for 23!!

Incline Dumbbells

5×5 @ 75lbs

Decline Machine

My friend and I went a little crazy with this one!

230lbs for 5 reps

270lbs for 5 reps

320lbs for 5 reps

340 for 3 reps ( left arm failed on the 4th)

back down to 320lbs for 5 reps

Pec Deck

3 sets of 10 at 115lbs superset with Pushups till fail.

This was a great workout and I had an insane pump after, I’m going to hurt tomorrow.