E.P. Labs log. PSL (sponsored). By DOLPHFAN

[dolphfan]

8-2-14

CHEST

H.S. Flat Bench
45lbs 1x10
45lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x7

H.S. Wide Grip Bench
90lbs 1x10
135lbs 1x10
135lbs 1x9
115lbs 1x10

Incline Pec Deck
180lbs 1x10
190lbs 1x10
200lbs 1x12
200lbs 1x12

H.S. Incline Bench
80lbs 1x19
60lbs 1x10 No rest then
55lbs 1x10 No rest
45lbs 1x7

Seated Dip Machine
210lbs 1x10
240lbs 1x10
270lbs 1x10

B.M. Pec Deck
150lbs 1x10
150lbs 1x10
120lbs 1x12
120lbs 1x12

Overall a good workout. Especially since I was pissed at the world when I got there. Trying different things this week like the drop sets, 4 or 5 sets instead of 3, higher weight, lower reps, just weird stuff I guess.
Body is feeling good, normal aches and pains, but nothing that lasts more than a day. Still trying to post pictures, can't figure it out!!

 

[dolphfan]

8-4-14

LEGS

Warm Up
Flex Machine Leg Ext.
80lbs 1x12
80lbs 1x12

Flex Machine Leg Curls
75lbs 1x12
90lbs 1x12

H.S. Leg Press
90lbs 1x10
180lbs 1x10
270lbs 1x10
360lbs 1x9

H.S. Vertical Leg Press
90lbs 1x10
180lbs 1x10
180lbs 1x9 This machine is, for me at least, harder than it looks! I like it though, I'm gonna be using it more!

Seated Donkey Calf Raises
90lbs 1x10
90lbs 1x2 As I was starting my second warm up set I f'ed up my right calf. I've had issues with it for the last two months or so cramping, charlie horses, etc. I just hope it's just a strain and not a tear or worse.

Flex Leg Ext.
150lbs 1x10
150lbs 1x10
150lbs 1x19

Flex Leg Curls
165lbs 1x10
180lbs 1x10
180lbs 1x10

After I nuked my calf I took it easy. Still a good workout, but that little injury really messed with my mind. Oh well! Arm day tomorrow!!!!

 

[dolphfan]

8-5-14

ARMS

Warm Up
Tricep P.D.
70lbs 3x12

Low Pulley Curls
70lbs 3x12

Preacher Curls
75lbs 1x10
95lbs 1x10
115lbs 1x10
115lbs 1x6
115lbs 1x8 (I did these standing)

V-Bar Tricep P.D.
80lbs 1x10
100lbs 1x10
120lbs 1x10
130lbs 1x8

Flex Machine Curls
140lbs 1x10
160lbs 1x10
180lbs 1x10
190lbs 1x8

Tricep Rope P.D.
110lbs 1x10
130lbs 1x10
140lbs 1x10
150lbs 1x10

Dumbbell Hammer Curls
35lbs 1x10
40lbs 1x10
45lbs 1x8

B.M. Overhead Tricep Ext.
140lbs 1x10
160lbs 1x10
170lbs 1x7

I also did some wrist curls and rehab work.

 

[dolphfan]

8-6-14

SHOULDERS AND TRAPS

Started off with my shoulder rehab exercises. Warmed up with light dumbbells then moved on to.
Seated Military Press
45lbs 1x12
45lbs 1x12 for additional warm up.
115lbs 1x10
135lbs 1x10
135lbs 1x7

H.S. Shrugs
90lbs 1x10
135lbs 1x10
135lbs 1x10
135lbs 1x10 I stayed at 135lbs because I felt my form suffered last workout. So I really concentrated on that.

H.S. Shoulder Press
65lbs 1x10
75lbs 1x10
80lbs 1x7 Resting only enough to remove plates then
45lbs 1x10

Low Pulley D-handle Lateral Raises
20lbs 1x10 each arm
30lbs 1x10

Low Pulley D-handle Front Raises
20lbs 1x10 each arm
30lbs 1x10

The last two exercises were done in this manner. 10 laterals right arm, 10 left arm, 10 front raises right arm, 10 left arm. No rest between, just switching sides and direction. Rest about two minutes add 10lbs and
repeat. I couldn't lift my arms to take off my shirt after doing that. Ten hours later my shoulders still feel it!!!! I'd say that was a good workout!!

 

[dolphfan]

Still in need of help posting pics!! This workout was done with a friend who mainly does cross-fit . I usually train alone, so there was VERY little rest between sets. And some exercises I'd normally would not do!
8-8-14

BACK

Wide Grip P.D.
120lbs 1x10
140lbs 1x10
160lbs 1x10
180lbs 1x10
180lbs 1x10

B.M. Machine Rows
175lbs 1x10
187.5lbs 1x10
200lbs 1x10
212.5lbs 1x10

H.S. Lat P.D.
70lbs 1x10
80lbs 1x10
80lbs 1x10

One Arm Lat P.D. with D-handle
50lbs 1x10
60lbs 1x10
60lbs 1x10

One Arm Straight Arm Lat P.D.
20lbs 1x10
20lbs 1x10
30lbs 1x10
30lbs 1x10

H.S. Row
45lbs 1x10
70lbs 1x10
70lbs 1x10

I was pretty gassed after this workout. I was trying to use my "normal" weights and trying to keep up with him. Yeah, not so much!!!

 

[dolphfan]

8-9-14

CHEST

H.S. Flat Bench
45lbs 1x12
45lbs 1x12
90lbs 1x10
125lbs 1x9
135lbs 1x8

Decline Bench Press This is the first time in months I haven't used a machine for this exercise. Stabilizer muscles definitely need work.
135lbs 1x10
185lbs 1x10 I really didn't feel safe continuing with higher weights, should've lowered the weight and still did them. Oh well.

H.S. Incline Bench
90lbs 1x10
100lbs 1x10
110lbs 1x5
70lbs 1x10 No rest then
45lbs 1x12

Incline Pec Deck
190lbs 1x10
190lbs 1x10
200lbs 1x10
210lbs 1x10

Seated Dip Machine
225lbs 1x10
225lbs 1x10
240lbs 1x10
240lbs 1x10

Cable Flyes
50lbs 1x10
60lbs 1x10
60lbs 1x10

 

[dolphfan]

8-11-14

LEGS AND ABS

Sit Up Machine
20lbs 1x10
30lbs 1x10
40lbs 1x10

Knee Raises
B.W. 10 to the front, 10 to the right, 10 to the left.
B.W. 10 to the front, 10 to the right, 10 to the left.

One Arm Standing AB Crunches
60lbs 1x10 Each Side
90lbs 1x10
110lbs 1x10

H.S. Leg Press
90lbs 1x12
90lbs 1x12
180lbs 1x10
270lbs 1x10
270lbs 1x10

Hack Squats Butt to Grass
90lbs 1x10
160lbs 1x10
200lbs 1x10
90lbs 1x20 Yes 20!

Flex Leg Ext
150lbs 1x10
130lbs 1x10
110lbs 1x12
90lbs 1x10

Flex Leg Curls
165lbs 1x10
195lbs 1x10
210lbs 1x10
210lbs 1x10

No calf work, still hurts. After doing Hacks I did a reverse pyramid kinda thing on the Leg Ext, cause I was so gassed!!

Forgot Weight and B.F. Weight 222lbs and B.F. is at 21% I'm gonna try to get a body fat test done at my next doctor appt. cause that scale isn't right!!!!

 

[dolphfan]

Wow, it's been a week since I last posted. Sorry guys.

8-12-14

ARMS

Warm up
Tricep P.D.
70lbs 3x12
Low Pulley Curls
70lbs 3x12

H.S. Preacher Curls
45lbs 1x10
90lbs 1x10
115lbs 1x9
125lbs 1x5
90lbs 1x7

V-Grip Tricep P.D.
100lbs 1x10
120lbs 1x10
130lbs 1x8
100lbs 1x10

Flex Machine Curls
150lbs 1x10
170lbs 1x10
190lbs 1x10
200lbs 1x9

Tricep Rope P.D.
130lbs 1x10
150lbs 1x10
160lbs 1x10
180lbs 1x10
200lbs 1x5
70lbs 1x15

Concentration Curls
30lbs 1x10
35lbs 1x10
35lbs 1x8

Standing Wrist Curls
60lbs 1x10
65lbs 1x15

Seated Wrist Curls
50lbs 1x10

 

[dolphfan]

8-14-14

SHOULDERS AND TRAPS

Shoulder rehab exercises
Warm-up
Seated Military Press
45lbs 1x12
95lbs 1x10
115lbs 1x10
135lbs 1x9
135lbs 1x8
95lbs 1x10

H.S. Shrugs
90lbs 1x10
135lbs 1x10
160lbs 1x10
160lbs 1x9

H.S. Shoulder Press
65lbs 1x10
55lbs 1x10
55lbs 1x10
55lbs 1x10

Dumbbell Shrugs
90lbs 1x10
90lbs 1x10
100lbs 1x10
110lbs 1x10

H.S. Lateral Raise
25lbs 1x10
30lbs 1x10
35lbs 1x10

Low Cable Delt Raise to the Front
20lbs 1x10
30lbs 1x10
30lbs 1x10
30lbs 1x10

Low Cable Delt Raise to the Side
20lbs 1x10
20lbs 1x10
30lbs 1x7

This was a weird workout, some sets I felt like I had no strength at all, then the next set I was pushing more weight than the week before, then right back to not having any strength!?!

 

[dolphfan]

8-16-14

BACK AND ABS

Sit-up Machine
20lbs 1x12
30lbs 1x10
30lbs 1x10
30lbs 1x10

Flex Knee Raise Machine
50lbs 1x10
70lbs 1x10
90lbs 1x10

Wide Grip Lat P.D.
100lbs 1x12
100lbs 1x12
150lbs 1x10
170lbs 1x10
200lbs 1x8

Hyper Ext Machine
210lbs 1x12
240lbs 1x12
270lbs 1x10
285lbs 1x10

B.M. Row
187.5lbs 1x10
212.5lbs 1x10
225lbs 1x10
225lbs 1x10

H.S. Pullover
90lbs 1x10
140lbs 1x10
190lbs 1x10

Straight Arm P.D.
80lbs 1x10
100lbs 1x10
120lbs 1x10

 

[dolphfan]

8-17-14

CHEST

Flat Bench
45lbs 1x15
95lbs 1x12
135lbs 1x10
185lbs 1x10
225lbs 1x6 Last April I benched 300lbs 2 times with no spot. 255lbs 10 times and 275lbs 7-8 times no spot now I'm struggling with 225lbs. WTF? I gotta stop using machines so much. I do feel safer with them though.

H.S. Wide Grip Bench
90lbs 1x10
115lbs 1x10
125lbs 1x10
135lbs 1x10
155lbs 1x6
90lbs 1x10

Decline Bench Press
135lbs 1x12
135lbs 1x12
135lbs 1x12 Lower weight, Reps at 12 until I feel comfortable using the Barbells again!

Incline Pec Deck
190lbs 1x10
190lbs 1x10
200lbs 1x10

Cables Flyes
60lbs 1x10
60lbs 1x10
50lbs 1x10
40lbs 1x10 No rest between last three sets. I had to cut this workout short due to my snooze button!

 

[dolphfan]

8-18-14

LEGS

Flex Leg Ext
70lbs 1x12
70lbs 1x12
80lbs 1x12

B.M. Leg Curls
70lbs 1x12
70lbs 1x12
80lbs 1x12

H.S. Leg Press
90lbs 1x12
180lbs 1x10
270lbs 1x10
360lbs 1x10
360lbs 1x10

Hack Squats
90lbs 1x12
90lbs 1x10 Really wasn't feeling Hack Squats today!?

Flex Leg Curls
135lbs 1x10
150lbs 1x10
180lbs 1x10
195lbs 1x10
210lbs 1x6

Flex Leg Ext
110lbs 1x10
130lbs 1x10
150lbs 1x10
170lbs 1x8
160lbs 1x7

This whole workout was kinda meh! The gym was busier than I had ever scene it and hot as hell. Plus the dumba$$ kids hogging all the leg equipment doing half rep squats and stuff like that!!

 

[dolphfan]

8-19-14

ARMS

Warm-up
Tricep Rope P.D.
70lbs 3x12
Low Pulley Curls
70lbs 31x12

Skull Crushers
75lbs 1x10
95lbs 1x10
105lbs 1x8
95lbs 1x10
95lbs 1x10

H.S. Preacher Curls
70lbs 1x10
90lbs 1x10
115lbs 1x10
125lbs 1x6
125lbs 1x4

V-Grip P.D.
100lbs 1x10
120lbs 1x10
120lbs 1x10
110lbs 1x10 no rest then
70lbs 1x7

Flex Machine Cont. Curls
90lbs 1x11
110lbs 1x10
130lbs 1x10
130lbs 1x10

Tricep Rope P.D.
140lbs 1x10
120lbs 1x10
120lbs 1x10
80lbs 1x15

H.S. Gripper
70lbs 1x20
115lbs 1x15
115lbs 1x15
70lbs 1x10

Standing Straight Bar Curls
70lbs 1x10
70lbs 1x10
50lbs 1 set of 21's
40lbs 1 set of 21's

The last two exercises were done gripper, standing curls, gripper, standing curls, etc. with no rest between sets
I finished with some rehab work and wrist curls.

 

[dolphfan]

8-21-14

ABS, SHOULDERS, AND TRAPS

Sit-up Machine
30lbs 1x10
40lbs 1x10
40lbs 1x10

Knee Raises
B.W. 1x20
Right Side B.W. 1x15
Left Side B.W. 1x15

Decline Sit-up
B.W. 1x20

Arnold Press
35lbs 1x10
45lbs 1x10
50lbs 1x10
55lbs 1x6

Dumbbell Shrugs
90lbs 1x10
95lbs 1x10
105lbs 1x10
105lbs 1x10

H.S. Lateral Raise
20lbs 1x10
25lbs 1x10
30lbs 1x10
35lbs 1x7

H.S. Shrugs
180lbs 1x10
270lbs 1x10
270lbs 1x10

Low Pulley Raise
To the right side then to left side
To the front right Delt then left Delt No rest accept switching hands
30lbs 1x10
25lbs 1x10
20lbs 1x10

 

[dolphfan]

8-22-14

BACK

Close Grip P.D.
120lbs 1x12
120lbs 1x12
170lbs 1x10
190lbs 1x7

B.M. Row
137.5lbs 1x10
175lbs 1x10
200lbs 1x10
225lbs 1x10

H.S. Lat P.D.
70lbs 1x10
80lbs 1x10
90lbs 1x10
100lbs 1x10

Straight Arm P.D.
50lbs 1x10
60lbs 1x10

Seated Low Pulley Row
100lbs 1x10
130lbs 1x10
150lbs 1x10

Hyperextentions
B.W. 1x10
B.W. +25lbs 1x10
B.W. +25lbs 1x10
I tweeked my back doing the hypers so I called it a day.

 

[dolphfan]

8-23-14

CHEST

Decline Bench
95lbs 1x15
135lbs 1x12
175lbs 1x10
175lbs 1x10

H.S. Incline Bench
90lbs 1x10
100lbs 1x9
80lbs 1x10
80lbs 1x10
55lbs 1x15 No rest then
35lbs 1x15

B.M. Pec Deck
100lbs 1x12
120lbs 1x10
140lbs 1x10
160lbs 1x9

Dip Machine
225lbs 1x10
255lbs 1x10
255lbs 1x10
270lbs 1x8

Cable Flyes High Pulley
60lbs 1x10
60lbs 1x10
70lbs 1x10
70lbs 1x10

H.S. Wide Grip Bench
90lbs 1x10
135lbs 1x5
90lbs 1x10
Then at 45lbs I did as many reps as I could with my right arm, then left arm, then right, then left, etc until I couldn't do a single rep.

 

[dolphfan]

8-25-14

LEGS

Flex Leg Ext
70lbs 1x12
70lbs 1x12
80lbs 1x12

Flex Leg Curl
75lbs 1x12
75lbs 1x12
90lbs 1x12

H.S. Leg Press
180lbs 1x10
270lbs 1x10
360lbs 1x10
450lbs 1x9

Seated Calf Raise
45lbs 1x15
90lbs 1x15
90lbs 1x15 Because of my right calf still bothering me, this is the first time I've done calf work in a couple of weeks. Each rep was very slow and controlled, going down to the point where I would start to feel the stretch then slowly go back up.

B.M. Leg Press
200lbs 1x10
200lbs 1x10
290lbs 1x10
380lbs 1x8

Flex Leg Ext
120lbs 1x10
140lbs 1x10
160lbs 1x10
180lbs 1x9 No rest
110lbs 1x10

Flex Leg Curls
150lbs 1x10
180lbs 1x10
210lbs 1x10
225lbs 1x10

 

[dolphfan]

8-26-14

ARMS

Warm Up
Tricep Rope P.D.
70lbs 3x12
Low Pulley Curls
70lbs 3x12

Preacher Curls
75lbs 1x10
95lbs 1x10
105lbs 1x7

Standing E.Z. Bar Curls
105lbs 1x7
105lbs 1x9

Skull Crushers
75lbs 1x10
95lbs 1x10
115lbs 1x6
95lbs 1x10 No rest accept to remove plates
75lbs 1x10

H.S. Preacher Curls
90lbs 1x10
115lbs 1x10
125lbs 1x7
100lbs 1x9
50lbs 1x12

Tricep P.D. Straight Bar
100lbs 1x10
120lbs 1x10
140lbs 1x10
160lbs 1x10
180lbs 1x10

Seated Conc. Curl Machine
110lbs 1x10 Wasn't feeling this machine today!?!

H.S. Gripper
50lbs 1x20
100lbs 1x20
100lbs 1x20
100lbs 1x20

 

[dolphfan]

8-28-14

ABS, SHOULDERS, AND TRAPS

Knee Raises B.W.
Front 1x15
Right 1x15
Left 1x15

Leg raise B.W.
Front 1x10 Making sure to get my lower back off the pad.

Sit-up Machine
30lbs 1x10
30lbs 1x10

Seated Military Press
95lbs 1x10
115lbs 1x10
135lbs 1x8
135lbs 1x6

Dumbbell Shrugs
90lbs 1x10
100lbs 1x10
105lbs 1x10
110lbs 1x10

Arnold Press
35lbs 1x10
45lbs 1x10
45lbs 1x10
45lbs 1x10

Barbell Shrugs
135lbs 1x10
225lbs 1x10
225lbs 1x10

Seated Lateral Raise
15lbs 1x10
20lbs 1x10
20lbs 1x10 I saw a youtube video of Charles Glass instructing someone on this exercise. You start off with the dumbbells to your side, arms slightly bent at the elbow, as you raise the weight twist your palms so your pinky finger is toward the ceiling. You wont need to use a lot of weight and you don't be need to lift your arms past your shoulders. It really isolates the side delt. Give it a try, you'll feel it right away!!

Barbell Front Raise
40lbs 1x10
45lbs 1x10 Used E-Z Curl Bar feels better on the wrists
55lbs 1x10
Another youtube video find. Hold the bar like you are doing curls, but keeping the arms straight, lift the bar to shoulder height. E-Z curl bars are definitely easier on the wrists. Give these a try and let me know what you think. I'll be using them!!

 

[dolphfan]

,,

,,
These two pics are from a crossfit thing I did on April 27th 2014. These are the closest thing to a "before" picture that I have.