View Full Version : Breaking All the Walls.
Been lifting for a few months now my older brother told me I should start logging my progress. So this is the past two weeks of progress.
Uh I'm not sure about some of the names of the exercises I know how to do them but I'm not sure of like their exact names.
Bak Monday 2/22/10
One Arm DB row
60 x 10
65 x 10
70 x 4
Lat Pull down/ Neutral Grip
100 lbs x 10
120 lbs x 10
140 lbs x 10
Seated Cable Rows/ Wide grip
50 x 10
60 x 8
70 x 8
MTS Row
70 x 10
80 x 7
90 x 3
MTS Front Pulldown
80 x 10
90x 8
100 x 6
Pull Ups
1st Set x 10
2nd Set x 8
3rd Set x 6
BC Pull Ups
1st Set x 15
2nd set x 10
3rd set x 10
"" Feet Out
Last set x 10
Day 2 2/23
Shoulders/ Trap
Military Press DBs
40 x 10
45 x 8
50 x 6
Behind Side Lateral
10 lb x 8
15 x 8
20 x 4
Bench Front Lateral
30 x 10
40 x 4
40 x 4
Military Press w/ Cables
30 x 10
35 x 10
40 x 5
Pull ups
3 sets x 10
Traps
DB shrugs
65 x 10
70 x 10
75 x 10
Barbell Shrugs
165 x 10
235 x 4
240 x 4
Abs
Dragon Flags
3 sets x 10
Knees to Chest
6 sets x 10
Day 3 Wheels 2/24
Squats
185 x 10
205 x 8
215 x 5
DeadLift
135 x 10
185 x 8
205 x 4
1 Leg Leg press
5s each side x 10
10s x 6
20s x 4
Leg Extension
130 x 10
150 x 10
170 x 8
W/ Horse Stance in between each set for 60 secs
And Lunges After
35s each hand 3 sets x 10
DB Jump squat
20s 3 x 10
Leg Curl Machine
70 lbs 3 x 10
One leg Raises 45 secs in each set
Full Body Calf Raise
37.5 x 10 3 sets
Day 4 Chest /Tris 2/25
Cable Flys
3 x 10 15 lbs
30 push ups
Bench Press
115 x 10
135 x 8
155 x 6
In chest range 95 x 15
Incline Bench Press
95 x 10
115 x 8
125 x 6
Bench Press DBs
40s x 10
45s x 7
Chest Arounds
10 lbs 3 sets x 10
Incline DBs
35s x 10
40s x 8
DB Pull Overs
25s x 10
30s x 10
Pull Ups 3 sets x 10
Tris
Tri extension w/ triangle
25x 20
30 x 15
35 x 10
Dips 30 reps
Day 5 Arms 2/26
DB Curls
30s x 10
35s x 7
35s x 6
Incline DB curls
25s x 9
25s x 9
25s x 9
Bend Over Curls Barbell
40 x 10
50 x 10
60 x 8
60 x 10 w/ help
60 x 10 w/ help
Skull Crushers
6 sets close grip
40 lbs x 10
Single arm Tri extension
6 sets light weight
Prison Curls
Post up week 2 after dinner
Computer crashed been without a computer for a while, finally back all the past workouts have been logged on paper.
Wheels today
Squats
135 x 15
185 x 8
205 x 4
Drop Set
205 x 5
185x 5
135 x 10
Dead Lifts
135 x 10
155 x 10
205 x 6
205 x 4
One Legged Leg Press
20 lbs 3 x 10
Jump Squats
40 lb dumb bells 3 x 10
40 lb Dumb Bell Lunges 10 each side
Leg Extension
190 x 10
210 x 6
210 x 4
C.Coronato
06-10-10, 9:52 am
Looking good my man, Welcome to the FORVM.
Thanks.
Thurday 6/10
Chest & Tris
Dips 3 x 10
DB Bench Press
45x 10
50 x 10
55 x 8
60 x 4
65x 4
Single Arm Cable Tris
30x 10
40x 8
40 x 8
Incline DB press
40 x 12
45 x 10
50 x 8
55 x 8
Over Head Tris Dbs
35 x 10
40 x 10
45 x 10
Close Grip Bench
65 x 10
85 x 10
105 x 4
Over Head Chest Pull Over
45 x 10
50 x 10
55 x 8
Single Arm Cable Pulls
20 x 10
30 x 10
40 x 8
Dips
3 x 10
6/14/10
Back & bis
Warm up
Pull Ups 3 x 10
Single arm DB row
60 x 10
65 x 8
70 x 6
Barbell Close Grip Row
115 lbs x 10
125 x 10
130 x 8
In Between Close Grip Row
Hammers & Curl 30 lb DB x 5 each arm 3 x 10
Barbell Rows
95 x 10
115 x 10
120 x 8
Drop set
120 x 5
115 x 5
120 x 8
In between Barbell Rows
Concentration Curls single arm dB
35 lbs x 10
35 x 10
40 x 10
Drop Set
40 x 3
30 x 7
Lat pull down close grip
150 x 10
165 x 10
180 x 8
Cable row wide grip
90 x 10
105 x 8
120 x 8
Lat Flexor Machine
190 x 10
210 x 8
225 x 6
6/15
Shoulder & Traps
Warm Up
Pull ups 3 x 10
Military Press
40 x 10
45 x 10
50 x 6
55 x 4
Cable Side Laterals
20 x 10
30 x 6
40 x 2
Front Laterals DBs
20 x 10
25 x 10
30 x 4
Behind the back side lateral
15 x 10
20 x 8
25 x 6
EZ curl bar raises
50 x 10
60 x 10
60 x 10
DB Shrugs
45 x 10
50 x 10
50 x 10
Trap Dips
3 x 10
6/16
Wheels
Deadlifts (Not letting weight touch the floor)
135 lbs x 10
135 lbs x 10
Deadlifts paired with squats
Squats
3 x 10 135 lbs
DeadLifts
185 x 10
205 x 8
205 x 8
Leg Extension
150 x 10
170 x 10
190 x 10
Single Legged Leg Extension
50 x 10
70 x 10
90 x 8
In between each single legged set 30 secs Horse Stance
Circuit- lunges w/ weight, lunges without, calve hops
Lunges
40 lb DBs 5 each leg
Lunges W/o weight 5 each leg
Calve hops 20 total
3 sets of circuit 30 seconds rest in between
2nd Circuit Squats w. dbs, without, knees to chest jumps
Squats 40 lb dbs
Squats 10 5 sec hold at bottom
10 knees to chest jumps
3 sets of circuit 30 seconds rest in between
6/17
Chest & Tris
3 x 12 Dips Warm Up
Warm up pull ups 3 x 10
Over head chest press
40 x 10
45 x 10
50 x 8
Bench press w. DBs
45 x 10
50 x 10
55 x 10
60 x 8
Overhead tri and Kickback
2 x 10
3rd failed at 6
Incline DB press
45 x 10
50 x 10
55 x 8
55 x 8
Cable Cross Over
60 x 10
80 x 10
90 x 10
Skull Crushers
15 x 10
20 x 10
25 x 4 Drop Set 15 x 6
Triangle pull down
60 x 10
80 x 10
90 x 10
100 x 8
110 x 6
Single Arm Rope Pull down
20 lbs 3 x 10
6/18
Bis
Warm Up
Wide Grip Pull ups
3 x 10
Standing Hammers DBs
30 x 10
35 x 10
35 x 8
In between Hammers
Single arm cable curl
50 lbs x 5 5 sec static hold at top
60 x 5 ""
70 x 5
Seated Curls DBs
30 lbs x 10
35 lbs x 10
35 x 6 Dropped Set 30 x 4
Reverse grip cable curls
50 x 10
60 x 10
70 x 10
In Between reverse grip Rope Cable Curls
40 x 10
50 x 10
60 x 10
Seated Hammers DBs
30 x 10
35 x 10
35 x 8
Single armed Curls DBs
20 x 10
25 x 8
30 x 6
EZ curl bar
40 lbs 7s
6/22/10
Back & Bis
Warm Up
Pull ups 3 x 10
Single Armed DB Rows
65 x 10
70 x 8
75 x 6
Barbell Close Grip Row
115 x 10
140 x 8
165 x 6
Single Armed DB curl
30s x 5 3 sets
Barbell Rows
105 x 10
125 x 10
130 x 10
In Between BR Single Arm Concentration Curl
35s x 10
35s x 10
40 x 8
DS Barbell Rows
130 x 6
125 x 8
130 x 6
Bar x 10
Lat Pull Down
150 x 10
165 x 10
180 x 10
Reverse Lat Pull Down
90 x 10
105 x 10
120 x 8
Cable Rows Neutral Grip
120 x 10
130 x 8
150 x 6
Lat Flexor
210 x 10
225 x 10
240 x 8
255 x 6
6/22/10
Shoulders & Traps
Warm Up
Pull Ups 3 x 10
Military Press DBs
40 x 10
45 x 10
50 x 10
55 x 8
Cable Side Laterals
20 x 10
20 x 10
30 x 8
Front Lateral DBs
15 x 10
20 x 10
25 x 10
Single Arm Behind Back Side Lateral
15 x 10
20 x 9
25 x 6
Trap Raises
60 lb Bar x 10
Shrugs
45 x 10
45 x 10
50 x 10
50 x 10
Barbell Shrugs
135 x 10
135 x 10
185 x 8
Trap Dips
3 x 15
6/23/10
Wheels
Squats & Deadlifts No rest (Weight doesn't touch floor for DL)
135 x 10 for 2 sets
Squats
135 x 10
135 x 10
135 x 10
135 x 10
Deadlifts
135 x 10
205 x 10
225 x 6
225 x 6
Deadlifts are done after 30 sec break from squats
Walking Lunges Ten each leg DBs
30 lbs x 10
Jump Squats Dbs
20 lbs 2 sets x 10
Leg Extension
150 x 10
170 x 8
190 x 6
Single Leg Leg Extension
50 x 10
70 x 10
90 x 10
I want this journey to be more than just a mere recording of my training. I want to thank Machine ( even though he will probably never read this) for being an immense motivation and inspiration to me. And I want to thank him for the theory of dynamic brutality I have trained this week with a 3-4 second pause at the desired position, and I must say I have not felt this sore since the first day I fell in love with the iron. And today I can say my heart is pumping even stronger than that day and I am loving the iron even more I can say that the theory of dynamic brutality is an amazing training method, and as for myself this is the way I will continue to train for the rest of my life. On the topic of motivation I have read a great amount of articles written by my fellow animals, and I want to thank them for being the whisper in my ear when I am near failure you all push me day in and day out for that I thank you. Machine your physique is one I hope to gain sometime before my leaving this earth when squatting today I felt that great pain I reached the puking point and when I was ready to rack the bar I remembered reading your words "I pull out all the stops and leave every ounce of my heart, soul and ass on that floor… I bleed and I will never stop till I drop dead trying." and it pushed me past my limits for that I thank you brother.
6/24/10
Chest & Tris
Warm Up
Dips 30 total
Pull Ups
3 sets x 5
DB Bench Press
40 x 10
45 x 10
50 x 10
55 x 10
DB Incline Press
40 x 10
45 x 10
50 x 8
50 x 8
Overhead Tri Extensions
35 x 10
40 x 10
45 x 10
Cable Cross Overs
50 x 10
60 x 10
70 x 10
Drop Set
70-60-50 x 5s
Single Arm Extension To DB Kick Back
15 x 10
20 x 10
25 x 8
Overhead Chest
45 x 10
45 x 10
45 x 10
In between with no rest Supine Flys
20 x 10 3 sets
Single Armed Rope
20 lbs x 4 3 sets
6/25/10
Bis
Warm Up Pull ups
2 sets x 10
Standing Hammers DBs
30 x 10
35 x 8
40 x 6
Seated Hammers DBs
30 x 10
35 x 8
2 Drop Sets Hammer DBs
35 x 6
30 x 4
7s x 40 lb EZ Curl Bar
Single Handed Curl DBs
30 x 10
30 x 8
2 Drop Sets
30 x 6
25 x 4
EZ Curl Bar 7s
40 lb x 10
50 lb x 10
Standing Curls DBs
30 x 10
30 x 10
30 x 10
Seated DB Curls
30 x 8
25 x 10
25 x 10
6/28/10
Back & Bis
Warm up
Pull Ups
3 x 5
Single Arm Rows Barbell
90 lbs x 10
100 x 8
105 x 8
In between The rows
1s set
Standing Curls DBs
30 lbs x 10
Standing Hammers DBs
30 lbs x 10
Standing Hammer and Curls
First 5 Curl then Hammers
30 lbs x 10
Two Handed Barbell Rows (Close Grip on the Floor)
115 lbs x 10
125 x 8
130 x 6
In Between
Standing Curls EZ Curl Bar
40 lbs x 10 for 3 sets
Standing Barbell Rows Neutral Grip
65 lbs x 10
85 lbs x 10
115 lbs x 10
Drop Set of Barbell Rows
110 x 10
85 x 8
65 x 4
Bar x 5
In Between Barbell Rows
Concentration Curls
30 lb DBs x 10 for 3 sets
Drop Set
30 lb DBs x 6
25 lb DBs x 4
Lat Pulldowns
150 lbs x 10
165 lbs x 10
180 x 6
Single Arm Curls
30 lbs x 5
30 lbs x 5
DS
30 lbs x 5 No rest 25 lbs x 5
In Between Single Arm Curls
Pulls ups x 5 3 sets
Neutral Grip Cable Row
120 x 10
135 x 8
150 x 6
Lat Flexor
210 x 8
225 x 6
240 x 4
6/29/10
Shoulder & Traps
Warm Up
Pull Ups 3 x 10
Military Press
40 x 10
45 x 10
50 x 8
50 x 8
Single Arm DB Side Lateral
15 lbs x 10
20 lbs x 8
25 lbs x 6
Trap Raises
60 lb bar 3 sets x 10
Side Laterals Cable
20 lbs 3 sets x 10
Forward Lateral DBs
20 lbs x 10
25 lbs x 10
30 lbs x 8
Barbell Shrugs
135 lbs x 10 3 sets
DB Shrugs
45 x 10
45 x 10
50 x 10
50 x 10
Trap Dips
3 sets x 12
6/30/10
Wheels
Leg Press
135 lbs x 10
135 lbs x 10
135 lbs x 10
Squats Paired With Deadlifts (doesn't touch floor) No step between exercises or sets
135 lbs x 10 2 sets
Barbell Squats
135 lbs x 10
135 lbs x 10
135 lbs x 10
135 lbs x 10
In Between Set of BS Deadlifts
225 x 5
225 x 5
185 x 8
DB Lunges
30 lbs x 10
35 lbs x 10
40 lbs x 10
Jump Squats DBs
25 lbs x 10
30 lbs x 10
30 lbs x 10
Leg Extension (Diff gym so weight is higher)
195 lbs x 10
195 lbs x 10
195 lbs x 10
Single Leg Leg Extensions
60 lbs x 10
60 lbs x 10
60 lbs x 10
07/01/10
Chest & Tris
Warm Ups
Pull Ups
3 sets x 10
Dips
3 sets x 10
Barbell Bench Press
95 lbs x 10
115 lbs x 8
135 lbs x 6
Skull Crushers w/ EZ Curl Bar
30 lbs x 10
40 lbs x 8
40 lbs x 8
Barbell Bench Press
135 lbs x 4
Barbell Incline Bench Press
95 lbs x 10
115 lbs x 8
115 lbs x 6
Overhead Tri Ext w/ DBs No rest except to switch weight
15 x 10
20 x 10
25 x 8
Cable Crossovers No rest except to switch weight
50 lbs x 10
60 lbs x 10
70 lbs x 10
Overhead Chest Pullover
40 x 10
45 x 10
50 x 8
55 x 6
Single Hand Tris
30 lbs x 10 3 sets
Rope Tris
40 lbs x 10
50 lbs x 10
60 lbs x 10
07/02/10
Bis
Warm up
Pull Ups
3 sets x 10
Reverse Grip Curls w. EZ Curl Bar
40 lbs
3 sets x 10 each
Single Handed Straight Curls DBs
30 lbs x 10
30 lbs x 8
30 lbs x 6 DS 25 lbs x 4
Laying Down Cable Curl
50 x 10
60 x 10
70 x 8
Single Hand Cable Curl No Rest except to switch weight
30 lbs x 10
40 lbs x 10
50 lbs x 8
Standing Hammers
30 lbs x 10
30 lbs x 10
30 lbs x 10
Standing 7s EZ Curl Bar
40 lbs x 10
Seated Curls DBs
30 lbs x 9
25 lbs x 8
30 lbs x 6
Standing 7s EZ Curl Bar
50 lbs x 8
Standing Curls DBs
30 lbs x 8
30 lbs x 8
25 lbs x 10
Standing 7s EZ Curl Bar
50 lbs x 8
Seated Hammers DBs
30 lbs x 6
25 lbs x 8
30 lbs x 6
07/05/10
Back & Bis
Warm Up
Pull Ups
3 sets x 10
Single Arm DB Rows
65 lbs x 8
65 lbs x 8
60 lbs x 10
Close Grip Barbell Rows
115 lbs x 10
140 lbs x 8
150 lbs x 8
In Between Rows
30 lb DBs
3 sets x 10 Curls
Standing Barbell Rows
95 lbs x 10
105 lbs x 8
125 lbs x 6
In Between Single Arm Concentration Curls
30 lbs x 10 3 sets
Lat Pulldowns Close Grip
150 lbs x 10
160 lbs x 8
180 lbs x 6
Neutral Grip Cable Rows
105 lbs x 10
135 lbs x 8
150 lbs x 6
Lat Flexor Machine
210 lbs x 10
225 lbs x 8
240 lbs x 6
07/06/10
Shoulders & Traps
Warm Up Pull Ups
3 sets x 10 Behind Head
DB Military Press
40 lbs x 10
45 lbs x 8
50 lbs x 6
Side Laterals Behind Back DBs
15 lbs x 10
20 lbs x 10
25 lbs x 8
Cable Side Laterals
20 lbs 3 sets x 10
Forward Lateral Seated w/ Bar
30 lbs 3 sets x 6
Seated Lateral Raises DBs
30 lbs 3 sets x 10
In Between Seated Lateral Raises
45 lb plate 3 sets x 5
Barbell Shrugs
135 lbs 3 sets x 10
DB Shrugs
40 lbs x 10
45 lbs x 10
50 lbs x 10
Trap Dips
3 sets x 12
07/07/10
Wheels
Leg Press
90 lbs x 10
90 lbs x 10
90 lbs x 10
Squats W/ Deadlifts (Bar doesn't touch the ground)
4 sets 135 lbs x 10 No rest in between exercises
Squats
135 x 10
135 x 10
DeadLifts in between Squats
185 x 8
185 x 8
Lunges DBs
35 lbs x 6
30 lbs x 10
30 lbs x 10
Leg Extension
60 lbs x 10
90 lbs x 10
105 lbs x 10
Single Leg Leg Extension
30 lbs x 10
45 lbs x 10
60 lbs x 10
07/08/10
Chest & Tris
Warm Ups
Dips 3 sets x 10
Pull Ups 3 sets x 10
DB Chest Pullover
45 lbs x 10
50 lbs x 10
60 lbs x 8
Single Arm Tri Ext
20 lbs 3 sets x 10
Barbell Bench Press
95 lbs x 10
115 lbs x 8
135 lbs x 6
Incline Barbell Press
95 lbs x 10
115 lbs x 6
115 lbs x 6
Cable Cross Overs
50 lbs x 10
60 lbs x 10
70 lbs x 10
On the Floor In Chest Range Bench Press
115 lbs x 10 3 sets
Triangle Tri Ext
90 lbs x 10
90 lbs x 10
100 lbs x 8
07/09/10
Bis
Warm Up
Pull Ups 3 sets x 10
Standing EZ Curl Bar Curls
40 lbs x 10
50 lbs x 10
60 lbs x 10
Standing EZ Curl Bar Reverse Grip
40 lbs x 10
50 lbs x 10
60 lbs x 8
Standing Hammers
25 lbs x 10
30 lbs x 10
35 lbs x 8
Standing 7s EZ Curl Bar
50 lbs x 10
Seated Hammers
30 lbs 3 sets x 10
Standing 7s EZ Curl Bar
50 lbs x 10
Single Arm Curls DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
Standing Curls
30 lbs 3 sets x 10
In Front of body hammers
30 lbs x 10
35 lbs x 10
40 lbs x 10
prowrestler
07-10-10, 1:51 pm
how old r u and how much do you weigh? and height too...
training experience?
my 1 tip thats very easy for me to point is that your volume is way to high. you are taking 2 steps forward...and continue to beat the muscles past a positive effect, starting a negative training effect.
general guide:
back = 12 sets
chest = 9 sets
entire delts = 9 sets
biceps = 6-9 sets
triceps = 6-9 sets
quads = 9 sets
hams = 9 sets
calfs = no one cares. wtv works
for legs tho i dont split them into quads and hams, i just focus on moving the squat and deadlift up, then do some work on the glute ham raise and other posterior chain lifts.
I weigh 135 lbs i am 18 years old about 5 10 i guess. I been training consistently and correctly for about a year now.
And on the note of my volume being to high this is what I have found to be successful, but I am changing it this coming week because i have hit this plateau for a few months, and i really need a change to get over it.
prowrestler
07-11-10, 5:58 pm
I weigh 135 lbs i am 18 years old about 5 10 i guess. I been training consistently and correctly for about a year now.
And on the note of my volume being to high this is what I have found to be successful, but I am changing it this coming week because i have hit this plateau for a few months, and i really need a change to get over it.
you are 135 and 5 10. that is very underweight.
you have no chance in hell getting big/ strong off volume like that.
your split at your level should be very basic, focusing on simply getting stronger on the basic barbell and dumbell lifts. reps = 8-12. form matters more then weights used especialy now.
Yeah I know that I have been lifting for a while I used to lift in high school as well but not nearly as much because I was a cross country runner and I wasn't allowed to put on weight. I am aware that form matters my form is very good that is why I don't go heavy on any day, on leg days for example I only squat 135 lbs. And as for being underweight I started even lighter then this(I weighed 108 lbs when I started). The weight I lift now ia only as heavy as i can handle, because since I started working out I have gotten stronger and don't go any heavier then what i can handle.
07/12/10
Wheels & Water Guns
Squats
95 lbs x 10
105 lbs x 10
115 lbs x 10
Leg Extension
90 lbs x 10
105 lbs x 10
120 lbs x 10
Leg Press
90 lbs x 10
90 lbs x 10
90 lbs x 10
Bis
Standing Curls EZ Curl Bar
40 lbs x 10
50 lbs x 10
60 lbs x 10
Standing Curl Bar EZ Curl Bar Reverse Grip
40 lbs x 10
50 lbs x 10
60 lbs x 8
Standing Hammers Dbs
25 lbs x 10
30 lbs x 10
35 lbs x 8
Standing Curls DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
07/13/10
Chest & Tris
Warm Ups
Dips & Pull Ups
Dips 3 sets x 12
Pull Ups 3 sets x 10
DB Bench Press
40 lbs x 10
45 lbs x 10
50 lbs x 10
55 lbs x 10
Cable Cross Over
70 lbs x 10
80 lbs x 10
90 lbs x 8
Single Arm Tri Ext
20 lbs 3 sets x 10
Incline DB Bench Press
40 lbs x 10
45 lbs x 10
50 lbs x 10
55 lbs x 8
DB Pull Over
40 lbs x 10
45 lbs x 10
50 lbs x 8
50 lbs x 8
Triangle Tri Ext
70 lbs x 10
80 lbs x 10
90 lbs x 8
90 lbs x 8
Cable Tris
20 lbs 3 sets x 10
07/14/10
Back
Warm Up
Pull ups 3 sets x 10
Lat Pull down Close Reverse Grip
120 x 10
140 x 8
160 x 6
Lat Pull Over
70 lbs x 10
125 lbs x 10
135 lbs x 10
Single Arm DB Rows
65 lbs x 10
70 lbs x 10
75 lbs x 8
Close Grip Cable Rows
60 lbs x 10
70 lbs x 8
80 lbs x 6
MTS Row
70 lbs x 10
80 lbs x 10
90 lbs x 8
07/15/10
Shoulders & Traps
Warm Up
Pull Ups 3 sets x 10
Military Press DBs
40 lbs x 10
45 lbs x 10
50 lbs x 8
Side Laterals DBs
15 lbs x 10
20 lbs x 8
20 lbs x 8
Forward Laterals Seated
20 lb Bar 3 sets x 10
DB Shrugs
40 lbs x 10
45 lbs x 10
50 lbs x 10
Trap Dips
3 sets x 10
Monday 07/19/2010
Wheels & Bis
Standing Curls EZ Curl Bar
40 lbs x 10
50 lbs x 10
50 lbs x 10
Standing Curls EZ Curl Bar Reverse Grip
50 lbs x 10
50 lbs x 10
50 lbs x 10
Standing Hammers
25 lbs x 10
30 lbs x 10
30 lbs x 8
Standing Reverse Grip Cable Curls
40 lbs x 10 3 sets
Leg Press
90 lbs x 10
90 lbs x 10
90 lbs x 10
Lunges DBs
35 lbs x 5
30 lbs x 10
30 lbs x 10
Squats
Bar x 12
95 lbs x 10
Hack Squats
55 lbs x 10
55 lbs x 10
Tuesday
Chest & Tris
Warm Up
Pull Ups 3 sets x 10
Dips 3 sets x 10
Barbell Bench Press
95 lbs x 10
115 lbs x 8
135 lbs x 6
Cable Underhand Pulls
40 lbs x 10
50 lbs x 10
60 lbs x 10
Tri Ext
30 lbs x 10
40 lbs x 8
30 lbs x 10
Barbell Incline Bench Press
95 lbs x 10
115 lbs x 8
115 lbs x 8
On the floor Bench in chest range presses
95 lbs x 10
115 lbs x 10
135 lbs x 8
Triangle Tri Ext
90 lbs x 10
100 lbs x 8
110 lbs x 6
100 lbs x 8
07/21/10
Back
Warm Up
Pull Ups 3 sets x 10
Single Arm DB Rows
60 lbs x 10
65 lbs x 10
65 lbs x 10
Lat Pull Downs Close Grip
150 lbs x 10
165 lbs x 10
180 lbs x 8
Lat Flexor Machine
210 lbs x 10
225 lbs x 10
240 lbs x 8
Seated Cable Rows
120 lbs x 10
135 lbs x 10
150 lbs x 10
Concentration Curls
30 lbs x 10 3 sets
07/22/10
Shoulders & Traps
Warm Up
Pull Ups
3 sets x 10
Military Press DBs
40 lbs x 10
45 lbs x 8
50 lbs x 6
Trap Raises EZ Curl Bar
50 lbs 3 sets x 10
Side Laterals DBs
15 lbs x 10
20 lbs x 8
20 lbs x 8
Seated Forward Lateral bar
20 lbs x 10
30 lbs x 8
20 lbs x 10
Behind Back Barbell Shrugs
135 lbs x 10 3 sets
Trap Dips
3 sets x 12
07/23/10
19th bday Wheels & Guns
Warm Up
Pull Ups
3 sets x 10
Barbell Squats
45 lbs x 10
65 lbs x 10
Hack Squats
65 lbs x 10
65 lbs x 10
In Between Squats No rest No touch Dead Lifts
80 lbs x 10 4 sets
Leg Ext
90 lbs x 10
105 lbs x 10
120 lbs x 10
135 lbs x 10
Seated Leg Curl
90 lbs x 10
105 lbs x 10
120 lbs x 10
135 lbs x 8
Seated Calf Raises
60 lbs x 10
45 lbs x 10
30 lbs x 12
Standing DB Curls
30 lbs x 10
35 lbs x 8
25 lbs x 10
Single Arm DB Curls
20 lbs x 10
25 lbs x 10
30 lbs x 10
Standing Cable Curls
30 lbs x 10
40 lbs x 10
50 lbs x 10
Standing Reverse Grip EZ Curl Bar Curls
40 lbs x 10 3 sets
07/26/10
Back & Bis
Warm Up
Pull Ups
3 sets x 10 Close grip, wide grip, close grip
Single Arm Barbell Rows
65 lbs x 10
95 lbs x 8
95 lbs x 8
In between BR Standing single arm hammer DBs
25 lb x 10
30 lbs x 10
30 lbs x 10
Close Grip Barbell Rows (Br on floor)
115 lbs x 10 3 sets
Standing Barbell Rows
95 lbs x 10
115 lbs x 10
135 lbs x 10( 8 good last two cheated a little)
In between SBR Concentration Curls DBs
25 lbs x 10
30 lbs x 10
30 lbs x 10
Single Arm Lat Flexor
90 lbs x 10
105 lbs x 10
120 lbs x 8
Close Grip EZ Curl Bar
60 lbs x 10
50 lbs x 10
60 lbs x 10
Single Arm Cable Hammers
30 lbs x 10
40 lbs x 10
40 lbs x 10
07/27/10
I was fasting today so I decided to go lighter, and change the routine.
Shoulders
Warm Up
Pull Ups 3 sets x 5
Arnold Presses
30 lbs x 10
35 lbs x 8
35 lbs x 8
Side Laterals DBs
15 lbs x 10
20 lbs x 8
20 lbs x 8
Forward Lateral Bar
20 lbs x 10
30 lbs x 10
30 lbs x 10
Trap Dips Hands Straight
3 sets x 10
07/28/10
Wheels
Squats
115 lbs x 10
115 lbs x 10
Hack Squats
65 lbs x 10
65 lbs x 10
Leg Press w/ Calve Ext
90 lbs x 10
90 lbs x 10
90 lbs x 10
Leg Ext
110 x 10
130 x 10
150 x 10
Seated Leg Curl
30 lbs x 10
50 lbs x 10
70 lbs x 10
07/29/10
Chest
Warm Up
Pull Ups 15 total
DB Bench Press
40 lbs x 10
45 lbs x 10
50 lbs x 10
55 lbs x 8
DB Incline Flys
20 lbs x 10
25 lbs x 10
30 lbs x 10
35 lbs x 10
On the Floor DB Press In Chest Range Close Bench
30 lbs x 10
35 lbs x 10
40 lbs x 10
DB Pull Over
30 lbs x 10
35 lbs x 10
40 lbs x 10
45 lbs x 8
Cable Underhand
40 lbs x 10
50 lbs x 10
60 lbs x 8
07/30/10
Bis & Tris
Warm Up
Pull Ups
3 sets x 10
Single Handed DB Straight Curls
20 lbs x 10
25 lbs x 10
30 lbs x 8
In Between DB Curls Overhead DB Ext
15 lbs x 10
20 lbs x 10
20 lbs x 10
Seated DB Curls
30 lbs x 10
30 lbs x 10
35 lbs x 8
In Between Seated Curls DB Kickbacks
15 lbs x 10
20 lbs x 10
20 lbs x 10
Standing EZ Curl Bar Curls Reverse Grip then 30 secs Close Grip EZ Bar Curls
50 lbs x 10
50 lbs x 10
60 lbs x 10
Triangle Tri Ext
90 lbs x 10
100 lbs x 10
110 lbs x 8
08/02/10
Back
Warm Up
Pull Ups 3 sets x 10
Lat Flexor Machine
210 lbs x 10
225 lbs x 10
240 lbs x 10
Single Arm DB Rows then Seated Cable Rows 30 sec rest between each exercise
Db Rows- 70 lbs 3 sets x 10
Cable Rows:
120 lbs x 10
135 lbs x 10
150 lbs x 10
Dead Lifts (DLs)
135 lbs x 10 3 sets
Lat Pull Down Reverse Close Grip
165 lbs x 10
180 lbs x 10
195 lbs x 8
150 lbs x 10
08/03/10
Shoulders & Traps
Warm Ups
Pull Ups
3 sets x 10
Side Lateral DBs
15 lbs x 10
20 lbs x 10
25 lbs x 10
Forward Laterals
25 lbs x 10
30 lbs x 10
30 lbs x 10
Trap Raises EZ Curl Bar
60 lbs x 10
70 lbs x 10
70 lbs x 10
Military Press DBs
40 lbs x 10
45 lbs x 8
45 lbs x 8
Barbell Shrugs
135 lbs 3 sets x 10
DB Shrugs
40 lbs x 10
45 lbs x 10
50 lbs x 10
Trap Dips
3 sets x 12
08/04/10
Wheels
Leg Extension 30 sec rest to Leg Curls
135 lbs x 10
150 lbs x 10
165 lbs x 10
180 lbs x 10
90 lbs x 10
105 lbs x 10
120 lbs x 10
Leg Press
90 lbs x 10
90 lbs x 10
90 lbs x 10
Single Legged Leg Press
20 lbs x 10
20 lbs x 10
20 lbs x 10
Squats then Hack Squats
S-115 lbs x 10
135 lbs x 8
135 lbs x 8
HS-65 lbs x 10
65 lbs x 10
85 lbs x 10
08/05/10
Chest
Warm Up
Pull Ups
3 sets x 10
On the Floor Close DB Press In Chest Range
30 lbs x 10
35 lbs x 10
40 lbs x 8
Standing Cable Pulls
40 lbs x 10
50 lbs x 10
60 lbs x 10
Incline DB Flys
25 lbs x 10
30 lbs x 10
35 lbs x 8
Incline DB Press
30 lbs x 10
35 lbs x 10
40 lbs x 10
Supine DB Press Feet Up
35 lbs x 10
40 lbs x 10
45 lbs x 10
50 lbs x 8
08/06/10
Bis & Tris
Warm Up
Pull Ups
2 sets x 10
Standing Curls EZ Curl Bar
60 lbs x 10
60 lbs x 10
60 lbs x 10
In between Tri Ext EZ Curl bar
20 lbs x 10
20 lbs x 10
20 lbs x 10
Reverse Grip Standing Curls Ez Curl Bar
50 lbs x 10
50 lbs x 10
60 lbs x 8
Standing Single Arm Curls DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
Db KickBacks
20 lbs x 10
25 lbs x 10
30 lbs x 10
Seated Hammers DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
Seated Curls DBs
25 lbs x 10
30 lbs x 8
30 lbs x 8
Cable Triangle Tri Ext
90 lbs x 10
100 lbs x 10
110 lbs x 10
120 lbs x 8
Overhead Cable Tri Ext Single Arm
20 lbs x 10 3 sets
Wheels & Guns
Warm Up
Pull Ups
3 sets x 10
Leg Extension with Leg Curls In between
105 lbs x 10
150 lbs x 10
160 lbs x 10
195 lbs x 10
Leg Curls I went light my knee was bugging
90 lbs x 10 3 sets
Single Arm Leg Ext w/ Single Leg Leg Curls No rest between sets
Leg ext
60 lbs x 10
75 lbs x 10
90 lbs x 10
Leg Curls
60 lbs x 10
75 lbs x 10
75 lbs x 10
Leg Press
90 lbs x 10
140 lbs x 10
140 lbs x 10
180 lbs x 8
Single Legged Leg Press
20 lbs x 10 3 sets
Squats
135 lbs x 10
135 lbs x 10
Hack Squats
65 lbs x 10
65 lbs x 10
Guns
Standing Curls
25 lbs x 10
30 lbs x 10
30 lbs x 10
Standing Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 8
Standing Bar Curls
60 lbs x 10 3 sets
Cable Reverse Grip Curls
60 lbs x 10
70 lbs x 10
80 lbs x 10
100 lbs x 8
08/10/10
Shoulders & Traps
Warm Up
Pull Ups
3 sets x 10
Military Press DBs
40 lbs x 10
45 lbs x 10
50 lbs x 8
Trap Raises EZ Curl Bar
60 lbs x 10
70 lbs x 10
70 lbs x 10
Side Laterals DBs
15 lbs x 10
20 lbs x 10
25 lbs x 10
Forward Laterals DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
DB Shrugs
45 lbs x 10
50 lbs x 10
55 lbs x 10
Trap Dips
3 sets x 12
Barbell Shrugs
135 lbs x 10 3 sets
08/11/10
Chest & Tris
So fasting began today i cut alot of stuff out of the work out. Went lower weight until i could get used to it
Warm Up
Pull Ups
2 x 10
Supine Barbell Bench Press
95 lbs x 10
115 lbs x 10
115 lbs x 10
Close Grip Bench Press
65 lbs x 10
65 lbs x 10
65 lbs x 10
Chest Pulls cable
40 lbs x 10
50 lbs x 10
60 lbs x 6
Overhead Tri Ext
20 lbs x 10
30 lbs x 10
40 lbs x 4
Incline Bench Press
95 lbs x 10
95 lbs x 10
95 lbs x 10
Rope Tri Ext
60 lbs x 10
70 lbs x 10
70 lbs x 10
8/23/10
So I had to take a week off due to fasting causing sickness back at it today I went lower weight
Back & Bis
Lat Pull Downs
120 lbs x 10
140 lbs x 10
160 lbs x 10
Preacher Curls
45 lbs x 10
70 lbs x 10
80 lbs x 10
Single Arm DB Rows
60 lbs x 10 3 sets
Standing Reverse Curls
50 lbs x 10 3 sets
MTS Row
80 lbs x 10
90 lbs x 10
100 lbs x 10
Standing DB Hammers
25 lbs x 10 3 sets
8/24/10
Shoulders & Traps
Standing Bar Forward Laterals
40 lbs x 10 3 sets
Standing DB Side Laterals
20 lbs x 10 3 sets
Arnold Presses DBs
30 lbs x 10
35 lbs x 10
35 lbs x 10
Traps
Shrugs
55 lbs x 10
60 lbs x 10
65 lbs x 8
8/25/10
Legs
DB Dead Lifts
65 lbs x 10
65 lbs x 10
60 lbs x 10
Squats
135 lbs x 10
135 lbs x 10
Hack Squats
65 lbs x 10
75 lbs x 10
Calf Raises
40 lbs x 10
30 lbs x 10
30 lbs x 10
Leg Press
90 lbs x 10
90 lbs x 10
90 lbs x 10
8/26/10
Chest & Tris
Warm Up
Pull Ups
2 sets x 10
DB Bench Press
35 lbs x 10
40 lbs x 10
45 lbs x 10
DB Kick Backs
15 lbs x 10
15 lbs x 10
10 lbs x 10
Incline DB Press
35 lbs x 10
35 lbs x 10
35 lbs x 10
Standing Bar Tri Ext
25 lbs 3 sets x 10
Standing Cable Pulls
17.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 10
Tri Pull Down
12.5 lbs x 10
12.5 lbs x 10
17.5 lbs x 8
8/31/10
Had to take Monday and today are gonna be off days cause i have a disgusting cold yesterdays lifts were so bad.
Warm Up
Pull Ups
3 sets x 10
Lat Pull Downs
120 lbs x 10
140 lbs x 10
160 lbs x 10
In Between Bar Curls
50 lbs x 10 3 sets
Srated Cable Rows
60 lbs x 10 3 sets
Zottoman Curls DBs
25 lbs x 10
25 lbs x 10
15 lbs x 10
MTS Row Machine Superset
60 lbs x 10
70 lbs x 10
80 lbs x 10
Standing Hammers DBs
30 lbs x 10 3 sets
Alright so I am pretty under the weather, the fasting has been a little tougher this year. So I am going to take the rest of this week off and hopefully by labor day I will be able to lift again.
First Day Back after almost 2 weeks did the 3B.
Big Bad Back
Warm up
2 sets Pull Ups x 10
Single Arm standing Barbell Row
90 lbs x 10 3 sets
Close Grip Standing Barbell Row
115 lbs x 10
125 lbs x 10
125 lbs x 10
Standing Barbell Rows
95 lbs x 10
115 lbs x 10
135 lbs x 8
Lat Flexor
180 lbs x 10
200 lbs x 8
200 lbs x 8
Standing Triangle Lat Flexor
22.5 lbs x 10 2 sets
9/14/10
Shoulders & Traps
Warm up
Pull Ups 2 sets x 10
Standing Side Laterals DBs
20 lbs x 10
25 lbs x 10
25 lbs x 10
Standing Forward Laterals DBs
25 lbs x 10
30 lbs x 8
30 lbs x 8
Upright Rows
60 lb Bar x 10 3 sets
Military Presses DBs
40 lbs x 10
40 lbs x 10
45 lbs x 8
DB Shrugs
50 lbs x 10
55 lbs x 10
65 lbs x 8
Trap Dips
3 sets x 10
9/15/10
Wheels
Dead Lifts then Squats No rest
Dead lift
135 lbs x 10
135 lbs x 10
Squat
95 lbs x 10
95 lbs x 10
Dead Lift
185 lbs x 10
Hack Squat
65 lbs x 10
Leg Ext
130 lbs x 10
150 lbs x 10
Drop Set
110 lbs x 10
90 lbs x 10
70 lbs x 10
Leg Curls
70 lbs x 10 3 sets
In Between Standing Lunges
45 lb Plate each hand 3 sets x 10
Calf Raises
25 lbs x 10 3 sets No rest Inner, Outter, Inner Slanted
9/16/10
Chest & Tris
DB Press
45 lbs x 10
50 lbs x 10
55 lbs x 8
Standing Cable Pulls
12.5 lbs x 10
17.5 lbs x 10
17.5 lbs x 10
DB Incline Press
40 lbs x 10
45 lbs x 8
45 lbs x 8
Triangle Tri Ext
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Standing Overhead Rope Tri Ext
12.5 lbs x 10
12.5 lbs x 10
17.5 lbs x 10
Overhead DB Chest Press
45 lbs x 10
45 lbs x 10
50 lbs x 10
DB Kick Backs
15 lbs x 10 3 sets
9/17/10
Water Guns
Warm Up
Pull Ups 2 sets x 10
Standing Reverse Curls w/ Bar
50 lbs x 10 3 sets
Standing Hammers DBs
30 lbs x 10
30 lbs x 10
30 lbs x 10
Standing 7s Bar
40 lbs x 10 3 sets
Zottoman Curls DBs
20 lbs x 10
20 lbs x 10
25 lbs x 8
9/20/10
Back
Reverse Close Grip Lat PullDowns
120 lbs x 10
140 lbs x 10
160 lbs x 8
Single Arm DB Rows
65 lbs x 10
65 lbs x 10
70 lbs x 8
Mts Row
60 lbs x 10
60 lbs x 10
70 lbs x 8
Mts Front Pulldown
95 lbs x 10
105 lbs x 8
105 lbs x 8
Lat Pull Over
70 lbs x 10
125 lbs x 8
70 lbs x 12
9/21/10
Shoulders Traps
Laterals w/ Bar
50 lbs x 10 3 sets
Side Laterals DBs
15 lbs x 10
20 lbs x 10
20 lbs x 10
Upright Rows
75 lb bar 3 sets x 10
Barbell Shrugs
135 lbs x 10 3 sets
DB Shrugs
75 lbs x 10
80 lbs x 10
85 lbs x 8
Standing Barbell Presses
65 lbs x 10
65 lbs x 8
45 lbs x 10
9/22/10
Wheels
Calf Raises
40 lbs x 10 3 sets
Leg Press
90 lbs x 10
90 lbs x 10
105 lbs x 10
Leg Ext
90 lbs x 10
110 lbs x 10
130 lbs x 10
Leg Curls
50 lbs x 10 3 sets
Squats
135 lbs x 10
135 lbs x 10
135 lbs x 8
9/23/10
Chest & tris
DB Press
45 lbs x 10
50 lbs x 10
55 lbs x 8
Chest Pulls
17.5 lbs 3 sets x 10
In Range Barbell Press then DB pull overs
Barbell Press
95 lbs x 10
95 lbs x 10
115 lbs x 10
Pull Over DBs
55 lbs
Triangle Pull Down
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Single Arm Tri ext
12.5 lbs x 10
12.5 lbs x 10
17.5 lbs x 10
9/27/ 10
Legs & Bis
Squats
95 lbs x 10
115 lbs x 10
135 lbs x 8
Hack Squats
65 lbs 3 sets x 10
Leg Ext
110 lbs x 10
130 lbs x 10
150 lbs x 10
Leg Curl
50 lbs x 10
50 lbs x 10
70 lbs x 10
Bis
Standing Reverse Curls
50 lb Bar x 10
Hammers DBs
30 lbs x 10 3 sets
Standing 7s
50 lb Bar 3 sets
Standing Curls DBs
25 lbs x 10 3 sets
9/28/10
Shoulders & Traps
Standing Barbell Presses
65 lbs x 10 4 sets
Forward Laterals
50 lb Bar 3 sets x 10
DB Side / Forward Lateral
20 lbs x 10 3 sets
Upright Rows
75 lbs x 10
75 lbs x 8
55 lbs x 10
Traps
DB Shrugs
75 lbs x 10
55 lbs x 12
Trap Dips 3 sets x 10
Dip Machine- Trap Pushdown
70 lbs x 10 3 sets
9/29/10
Back
Lat Pull Downs Close Grip
120 lbs x 10
140 lbs x 10
160 lbs x 10
Seated Cable Rows
60 lbs x 10
70 lbs x 10
80 lbs x 8
MTS Row
60 lbs x 10
70 lbs x 10
80 lbs x 8
MTS Front Pull Down
80 lbs x 10
90 lbs x 10
100 lbs x 8
Lat Flexor
90 lbs x 10
140 lbs x 10
160 lbs x 10
9/30/10
Chest & Tris
DB Press
55 lbs x 10
65 lbs x 8
65 lbs x 8
DB Kick Backs
15 lbs x 10 3 sets
Cable Pulls
12.5 lbs x 10 3 sets
Single Arm Tri Ext
12.5 lbs x 10 3 sets
DB Chest Press In chest range
35 lbs x 10
40 lbs x 10
40 lbs x 10
After Each Skull Crushers
25 lb Bar 3 sets x 10
Triangle Tri Ext
30 lbs x 10
35 lbs x 10
42.5 lbs x 10
Havent been able to post up my past few workouts because I've been missing due to some family stuff so I just got in again today,
Shoulders & Traps
Military Press
95 lbs x 10
115 lbs x 8
115 lbs x 8
95 lbs x 10
Forward Lateral DBs
30 lbs x 10 3 sets
Upright Barbell Rows
55 lb Bar 3 sets x 10
Side Lateral DBs
25 lbs x 10 2 sets
20 lbs x 10
DB Shrugs
55 lbs x 10
65 lbs x 10
70 lbs x 10
Trap Dips
90 lbs x 10
90 lbs x 10
100 lbs x 10
10/13/10
Back
Barbell Rows
135 lbs x 10 2 sets
Lat Pullover
50 lbs x 10
90 lbs x 10
140 lbs x 10
Reverse Close Grip Lat Pull Down
140 lbs x 10
160 lbs x 8
180 lbs x 5
No Rest 140 lbs x 5
Single Arm DB Rows
75 lbs x 8
65 lbs x 10
65 lbs x 10
Lat Rope Pull
27.5 lbs x 10
32.5 lbs x 10
37.5 lbs x 10
In Between Rope Pull
DeadLifts
95 lbs x 10 3 sets Without Touching
Lat Flexor
180 lbs x 10
205 lbs x 8
205 lbs x 8
10/19/10
Shoulders Traps
Barbell Press
95 lbs x 10
115 lbs x 8
115 lbs x 8
Cross Laterals DBs
20 lbs x 10
25 lbs x 8
25 lbs x 8
Forward Lateral
30 lbs x 10
30 lbs x 10
30 lbs x 10
Upright Rows No rest 3 sets
55 lb Bar Regular Grip, Close, Then Outter 7s
Trap Dips
2 sets 20
DB Shrugs
45 lbs x 10
30 lbs x 10
Single Arm DB Shrug
25 lbs x 10
30 lbs x 10
10/20/10
Back
Pull Ups
3 sets Wide Grip x 10
Lat Pull Downs Reverse Close Grip
120 lbs x 10
140 lbs x 10
160 lbs x 10
180 lbs x 8
Single Arm DB Rows
65 lbs x 10
65 lbs x 10
75 lbs x 8
Lat Pull Over Machine
90 lbs x 10
120 lbs x 10
140 lbs x 10
Lat Pull Black Rope
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Lat Flexor
180 lbs x 10
230 lbs x 10
250 lbs x 8
DB Dead Lifts
55 lbs x 10
55 lbs x 10
60 lbs x 10
10/21/10
Chest & Tris
DB In Chest Range Press
40 lbs x 10
45 lbs x 10
50 lbs x 8
DB Press Followed with Kick Backs No rest
DB Press
40 lbs x 10
45 lbs x 10
50 lbs x 10
Kick Backs
10 lbs x 10 3 sets
Cable Pulls
12.5 lbs x 10
12.5 lbs x 10
17.5 lbs x 8
Triangle Pull Downs
32.5 lbs x 10
37.5 lbs x 10
57.5 lbs x 8
DB Incline Press
40 lbs x 10
45 lbs x 10
50 lbs x 10
Cable Pull Down
15 lbs x 10 3 sets
Overhead Triangle Ext
20 lbs x 10
25 lbs x 10
25 lbs x 10
10/22/10
Legs & Bis
Walking Lunges 55 lb Bar
3 sets x 10
Leg Ext Single Leg, Then Both
50 lbs x 10 110 lbs x 10
70 lbs x 10 130 lbs x 10
90 lbs x 8 150 lbs x 10
Leg Curl
50 lbs x 10
70 lbs x 10
90 lbs x 10
Hamstring Leg Curl
50 lbs x 10
50 lbs x 10
70 lbs x 10
Bis
Standing Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 8
Reverse Grip Bar Curls
40 lbs x 10 3 sets
Single Arm DB Curls
25 lbs x 10
25 lbs x 10
30 lbs x 10
Standing 7s 45 lbs
Close Grip Bar Curls
45 lbs x 10 3 sets
Preacher Curl Legs Out
70 lbs x 10
80 lbs x 10
90 lbs x 8
10/25/10
Legs & Bis
DB Lunges
40 lbs x 10
40 lbs x 10
Walking Lunges
55 lbs x 10 2 sets
Leg Ext Single leg then both no rest between switch
Single Leg Ext
50 lbs x 10
70 lbs x 10
90 lbs x 10
Leg Ext
110 lbs x 10
130 lbs x 10
150 lbs x 10
Leg Curls
50 lbs x 10
70 lbs x 10
70 lbs x 10
Bis
Standing Hammers DBs
25 lbs x 10
30 lbs x 10
40 lbs x 10
Close Grip Bar Curls
55 lbs x 10 3 sets
Single Arm Curls DBs
25 lbs x 10 3 sets
Preacher Curls Layed Out
70 lbs x 10
80 lbs x 10
85 lbs x 10
Standing 7s 45 lbs Bar
10/26/10
Shoulder & Traps
Barbell Press
95 lbs x 10
95 lbs x 10
115 lbs x 8
Forward Laterals DBs
30 lbs x 10 3 sets
Side Laterals DBs
25 lbs x 10 3 sets
Upright Rows
75 lb Bar 3 sets x 10
Traps
Shrugs
45 lbs x 10
45 lbs x 10
55 lbs x 10
Trap Dips
3 sets x 10
10/27/10
Back
Warm Up Pull Ups
2 sets x 10
Lat Pull Down Reverse Close Grip
140 lbs x 10
160 lbs x 10
180 lbs x 6
Single Arm DB Rows
50 lbs x 10
55 lbs x 10
60 lbs x 10
Lat Pull Over
120 lbs x 10
140 lbs x 8
140 lbs x 8
Lat Pull Rope
27.5 lbs x 10
32.5 lbs x 10
37.5 lbs x 10
Lat Flexor
140 lbs x 10
160 lbs x 10
180 lbs x 10
250 lbs x 8
Bar Dead Lifts No touch
85 lbs x 10 3 sets
10/28/10
Chest & Tris
On the Floor DB In Range Presses
45 lbs x 10 3 sets
Dips
3 sets x 12
DB Press
40 lbs x 10
50 lbs x 10
55 lbs x 8
Skull Crushers
25 lbs Bar 3 sets x 10
Cable Upward Pull
12.5 lbs x 10 3 sets
Tri Ext Outward
27.5 lbs x 10
32.5 lbs x 10
32.5 lbs x 10
Incline Presses
40 lbs x 10
45 lbs x 10
50 lbs x 10
Triangle Tri Ext
27.5 lbs x 10
32.5 lbs x 10
37.5 lbs x 10
Cable Pull Down
15 lbs x 10 3 sets
Rope Tri Ext No Rest
22.5 lbs x 10
17.5 lbs x 10
12.5 lbs x 10
10/29/10
Legs & Bis
Squats
95 lbs x 10
115 lbs x 10
135 lbs x 10
Leg Ext Single Legged Then Both
Single
30 lbs x 10
50 lbs x 10
70 lbs x 10
Both
110 lbs x 10
130 lbs x 10
150 lbs x 10
Leg Curl
50 lbs x 10
70 lbs x 10
90 lbs x 10
Hamstring Ext
50 lbs x 10 3 sets
Bis
Hammers DBs
25 lbs x 10
30 lbs x 10
30 lbs x 10
Curls DBs
25 lbs x 10
30 lbs x 10
30 lbs x 10
Reverse Grip Curl Bar
45 lbs x 10 3 sets
Single Armed DB curls
25 lbs x 10 3 sets
Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 10
7s 40 lbs Bar
11/1/10
Legs & Bis
Walking Lunges
55 lb bar 2 sets x 10
Leg Ext Single Leg Then Both No rest in between Rest between sets
Single
50 lbs x 10
70 lbs x 10
90 lbs x 8
Both
110 lbs x 10
130 lbs x 10
150 lbs x 10
170 lbs x 8 ( Last set done without single leg prior )
Leg Curl
50 lbs x 10
70 lbs x 10
70 lbs x 10
Hamstring Curl
50 lbs x 10
70 lbs x 10
90 lbs x 8
Bis
Standing Hammers DBs
25 lbs x 10
30 lbs x 10
30 lbs x 10
Standing DB Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
Reverse Grip Bar Curls
45 lbs x 10 3 sets
Single Arm DB Curls
25 lbs x 10
30 lbs x 8
30 lbs x 8
Standing 7s 55 lb Bar
11/2/10
Shoulders & Traps
Barbell Press
95 lbs x 10
95 lbs x 10
115 lbs x 8
Lateral Press DBs
25 lbs x 10
25 lbs x 10
30 lbs x 10
Side Press DBs
15 lbs x 10
20 lbs x 10
25 lbs x 10
Upright Row
75 lbs x 10 3 sets
Traps
Trap Dips
3 sets x 10
DB Shrugs
30 lbs x 10
50 lbs x 10
50 lbs x 10
Single Arm DB Shrug
25 lbs x 10
35 lbs x 10
40 lbs x 10
11/3/10
Back
Warm Up
Pull Ups
2 sets x 10
Reverse Close Grip Lat Pulldowns
140 lbs x 10
160 lbs x 10
180 lbs x 8
200 lbs x 4
Single Arm DB Rows
55 lbs x 10
60 lbs x 10
65 lbs x 10
Lat Pull Black Rope
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Lat Pull Over
70 lbs x 10
90 lbs x 10
100 lbs x 10
DeadLifts Not touching Floor
95 lb Bar 3 sets x 10
Lat Flexor
180 lbs x 10
230 lbs x 10
250 lbs x 6
11/4/10
Chest & Tris
On The Floor In Chest Range DB Press
45 lbs x 10
45 lbs x 10
50 lbs x 10
In Between Skull Crushers
25 lb Bar 3 sets x 10
DB Bench Press
45 lbs x 10
55 lbs x 10
60 lbs x 10
DB Kick Backs
10 lbs x 10 3 sets
Cable Upward Pull
12.5 lbs x 10
Incline DB Press
45 lbs x 10
45 lbs x 10
50 lbs x 10
Dips
3 sets x 12
Triangle Tri Ext
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Cable Downward Pull
10 lbs x 10
10 lbs x 10
15 lbs x 10
11/5/10
Legs & Bis
Legs
Leg Ext Single Then Both
Single
50 lbs x 10
70 lbs x 10
90 lbs x 8
Both
110 lbs x 10
130 lbs x 10
150 lbs x 10
170 lbs x 8
Leg Curl
70 lbs x 10
90 lbs x 10
110 lbs x 8
Hamstring Curl
3 sets x 10
Squats
95 lbs x 10
115 lbs x 10
135 lbs x 10
140 lbs x 8
Bis
Standing Hammers
25 lbs x 10
30 lbs x 10
40 lbs x 8
Standing Curls
30 lbs x 10
35 lbs x 10
35 lbs x 10
Reverse Grip Curls
35 lb Bar x 10
45 lb "" x 10 2 sets
Standing 7s 45 lb Bar
Preacher Curl Laid Out
80 lbs x 10
90 lbs x 8
90 lbs x 8
11/8/10
Legs & Bis
Legs
Walking Squats
45 lb Bar 3 sets x 10
Leg Ext
110 lbs x 10
130 lbs x 10
150 lbs x 10
Hamstring Curl
50 lbs x 10
80 lbs x 10
90 lbs x 8
Seated Leg Curl
3 sets x 10
Bis
Standing Hammers Both At Once DBs
25 lbs x 10
30 lbs x 10
30 lbs x 10
Standing Curls Both At Once DBs
25 lbs x 10 3 sets
Laying Cable Curl
12.5 lbs x 10
17.5 lbs x 10
20 lbs x 10
Reverse Grip Curls
45 lbs Bar 3 sets x 10
Seated Preacher Curl
70 lbs x 10
80 lbs x 10
90 lbs x 8
11/9/10
Shoulders & Traps
Barbell Presses
95 lbs x 10
95 lbs x 10
115 lbs x 10
Forward Laterals DBs
30 lbs x 10 3 sets
Side Laterals
20 lbs x 10
20 lbs x 10
25 lbs x 10
Upright Rows
55 lbs x 10 3 sets 15 sec Break In Between Sets
Traps
DB Shrugs
80 lbs x 10
85 lbs x 10
Single Arm DB Shrugs
30 lbs x 10
45 lbs x 10
Trap Dips
3 sets x 10
11/10/10
Back
Warm Up
Wide Grip Pull Ups
2 sets x 10
Reverse Close Grip Lat Pulldowns
140 lbs x 10
160 lbs x 8
180 lbs x 6
200 lbs x 4
Single Arm DB Rows
55 lbs x 10
60 lbs x 10
65 lbs x 10
Lat PullOvers
70 lbs x 10
120 lbs x 10
130 lbs x 10
Black Rope Lat Pull
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Lat Flexor
180 lbs x 10
230 lbs x 10
250 lbs x 8
11/11/10
Day Off
11/12/10
Legs & Bis
Leg Ext Single Then Both
50 lbs x 10
70 lbs x 10
90 lbs x 8
Both
110 lbs x 10
130 lbs x 10
150 lbs x 10
Leg Curls
70 lbs x 10
90 lbs x 10
100 lbs x 8
Hamstring Curl
3 sets x 10
Squats
115 lbs x 10
135 lbs x 10
145 lbs x 10
Bis
Standing Hammers DBs
25 lbs x 10
30 lbs x 10
40 lbs x 8
Standing Curls DBs
30 lbs x 10 3 sets
Standing Reverse Grip Curls Bar
45 lbs x 10 3 sets
Preacher Curls Legs Out
90 lbs x 10
80 lbs x 10
70 lbs x 10
11/15/10
Legs & Bis
Legs
Walking Lunges
55 lb Bar 2 sets x 10
Leg Ext
130 lbs x 10
150 lbs x 10
170 lbs x 10
190 lbs x 8
Leg Curl
50 lbs x 10
70 lbs x 10
90 lbs x 10
Hack Squats
65 lbs x 10
65 lbs x 10
85 lbs x 10
Hamstring Curl
3 sets x 10
Bis
Standing Hammers Both Hands at Once
25 lbs x 10
25 lbs x 10
30 lbs x 10
Standing Curls Both Hands at Once
25 lbs x 10 3 sets
Preacher Curls
90 lbs x 10
80 lbs x 10
70 lbs x 10
11/16/10
Shoulders & Traps
Barbell Presses
95 lbs x 10
95 lbs x 10
115 lbs x 8
Cable Military Press
25 lbs x 10
30 lbs x 10
35 lbs x 8
Forward Laterals DBs
25 lbs x 10
25 lbs x 10
30 lbs x 10
Side Laterals DBs
25 lbs x 10 3 sets
Traps
Upright Rows
55 lb Bar 3 sets x 10
Trap Dips
3 sets x 10
DB Shrugs
40 lbs x 10
55 lbs x 10
Single Arm DB Shrugs
25 lbs x 10
35 lbs x 10
11/17/10
Back
Wide Grip Pull Ups
2 sets x 10
Reverse Close Grip Lat Pull Downs
140 lbs x 10
160 lbs x 8
180 lbs x 6
200 lbs x 4
Single Arm DB Rows
55 lbs x 10
60 lbs x 10
65 lbs x 10
Lat Pull Over
90 lbs x 10
110 lbs x 10
140 lbs x 8
Black Rope Lat Pull
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Lat Flexor
180 lbs x 10
230 lbs x 10
250 lbs x 8
11/18/10
Chest & Tris
Barbell Press In Chest Range
95 lbs x 10
115 lbs x 10
135 lbs x 8
185 lbs x 4
Close Grip Bench Press (15 sec rest)
45 lbs x 10
65 lbs x 10
75 lbs x 10
DB Bench Press
45 lbs x 10
50 lbs x 10
55 lbs x 8
In Between DB Kickbacks
8 lbs x 10 3 sets
Incline Bench Press
45 lbs x 10
50 lbs x 10
55 lbs x 10
Cable Pulls Upward
12.5 lbs x 10
12.5 lbs x 10
7.5 lbs x 10
Cable Pulls Downward
10 lbs x 10
15 lbs x 2 sets
Triangle Tri Ext
30 lbs x 10
40 lbs x 10
50 lbs x 10
In Between Dips
3 sets x 5
Single Arm Cable Tri Ext
12.5 lbs x 10 3 sets
11/19/10
Legs & Bis
Legs
Leg Ext
130 lbs x 10
150 lbs x 10
170 lbs x 10
190 lbs x 8
Leg Curl
50 lbs x 10
70 lbs x 10
90 lbs x 8
Hamstring Curl
3 sets x 10
Barbell Squats
95 lbs x 10
115 lbs x 10
135 lbs x 10
135 lbs x 10
Bis
Standing Hammers DBs (One at a time)
25 lbs x 10
30 lbs x 10
30 lbs x 10
Standing Hammers
30 lbs x 10
35 lbs x 8
35 lbs x 8
Reverse Bar Curls
45 lbs x 10 3 sets
Legs Out Preacher Curls
90 lbs x 10
90 lbs x 10
85 lbs x 10
Standing Curls Bar
45 lbs x 10 3 sets
11/22/10
Legs & Bis
Single Legged Leg Ext then Both
70 lbs x 10
90 lbs x 10
15 sec break Between Sets
Both
130 lbs x 10
150 lbs x 10
Leg Curl
75 lbs x 10
65 lbs x 10
55 lbs x 10
Hamstring Curl
50 lbs x 10
70 lbs x 10 2 sets
Hack Squats
45 lbs x 5
55 lbs x 10 3 sets
Bis
Standing Hammers Both Hands at once
25 lbs x 10
30 lbs x 10
30 lbs x 10
Standing Curls Both Hands
25 lbs x 10 3 sets
Preacher Curls Seated
90 lbs x 10
80 lbs x 10
50 lbs x 10
Standing Reverse Curls No Rest Then Curls with Bar
Reverse Curls
35 lb bar 3 sets x 10
Bar curls
45 lbs x 5 3 sets
11/23/10
Shoulders & Traps
Barbell Press
95 lbs x 10
95 lbs x 10
115 lbs x 10
Upright Rows Bar
55 lbs x 10 3 sets
Lateral Presses
25 lbs x 10 3 sets
Side Lateral Presses
15 lbs x 10 3 sets
Traps
Trap Dips
3 sets x 10
Shoulder Shrugs
60 lbs x 10 3 sets
11/24/10
Back
Wide Grip Pull Ups
2 sets x 10
Reverse Close Grip Pull Down
120 lbs x 10
140 lbs x 10
160 lbs x 10
Single Arm DB Rows
50 lbs x 10
55 lbs x 10 2 sets
Lat Pull Black Rope
22.5 lbs x 10
27.5 lbs x 10
32.5 lbs x 10
Lat Pull Over
70 lbs x 10
90 lbs x 10
140 lbs x 8
Single Arm Lat Flexor
90 lbs x 10
115 lbs x 10
125 lbs x 10
DB Dead Lifts
55 lbs x 10 3 sets
11/25/10
Day Off
11/26/10
Chest & Tris
Barbell In Range Press
95 lbs x 10
115 lbs x 10
135 lbs x 8
Close Grip Bench 15 sec Rest Between Sets
45 lbs x 10
65 lbs x 10
75 lbs x 10
DB Bench Press
45 lbs x 10
55 lbs x 10
60 lbs x 10
In between each DB Kickbacks
10 lbs x 10 3 sets
DB Incline Press
45 lbs x 10
50 lbs x 10
55 lbs x 10
Cable Pulls Upward
20 lbs x 10 3 sets
Cable Downward Pull
30 lbs x 10
40 lbs x 10
50 lbs x 10
Single Arm DB Ext
20 lbs x 10 3 sets
Triangle Ext
90 lbs x 10
100 lbs x 10
110 lbs x 8
11/29/10
Legs & Bis
Legs
Walking Lunges
45 lb Bar 2 sets x 10
Leg Ext
70 lbs x 10
90 lbs x 10
110 lbs x 10
Leg Curl
50 lbs x 10
70 lbs x 10
80 lbs x 10
Hanstring Curl
50 lbs x 10
60 lbs x 10 2 sets
Bis
Both Hands Hammers
25 lbs x 10
30 lbs x 10
30 lbs x 10
Standing Curls Both Hands
20 lbs x 10
25 lbs x 10
25 lbs x 10
Preacher Curls Seated
45 lbs x 10
70 lbs x 10
70 lbs x 10
Standing Reverse Curls Bar
35 lbs x 10
45 lbs x 10
55 lbs x 10
11/30/10
Shoulders & Traps
Barbell Press
95 lbs x 10
95 lbs x 10
115 lbs x 4
Cable Military Press
25 lbs x 10
30 lbs x 10
35 lbs x 8
Upright Rows Bar
55 lbs x 10 3 sets
Forward Laterals
20 lbs x 10
25 lbs x 10
30 lbs x 8
Side Laterals
15 lbs x 10 3 sets
Shoulder Shrugs Single Arm Then Double
Single Arm Shrugs
25 lbs x 10
35 lbs x 10
35 lbs x 10
Shoulder Shrugs In Between Single Arm
40 lbs x 10
40 lbs x 10
45 lbs x 10
12/1/10
Back
Warm Up
Wide Grip Pull Ups
2 sets x 10
Lat Pull Downs Wide Grip
120 lbs x 10
140 lbs x 10
160 lbs x 10
Single Arm DB Rows
50 lbs x 10
55 lbs x 10
55 lbs x 10
Lat Pull Black Rope
22.5 lbs x 10
32.5 lbs x 10
37.5 lbs x 10
Barbell Rows
115 lbs x 10
135 lbs x 8
135 lbs x 8
Single Arm Lat Flexor
115 lbs x 10
125 lbs x 8
125 lbs x 8
DB Dead Lifts
50 lbs x 10
55 lbs x 10
55 lbs x 10
Vaze_06
12-02-10, 12:00 am
so what are the goals?
12/7/10
Legs & Bis
Legs
Single Leg Leg Ext
50 lbs x 10
70 lbs x 10
90 lbs x 10
Leg Curls
70 lbs x 10
80 lbs x 10
90 lbs x 10
Hamstring Curl
50 lbs x 10
60 lbs x 10
70 lbs x 10
Walking Lunges
45 lb Bar 2 sets x 10
Calf Raises
45 lbs x 10
55 lbs x 10
70 lbs x 10
Bis
Both Hand Hammers DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
Both Hands Curls
20 lbs x 10
25 lbs x 10
30 lbs x 8
Preacher Curls Seated Wide Grip
45 lbs x 10
55 lbs x 10
65 lbs x 10
Reverse Grip Curl No break Standing Bar Curls
Reverse Grip Bar
35 lbs x 10
45 lbs x 10
55 lbs x 8
Standing Bar Curls
45 lbs x 10
55 lbs x 10
55 lbs x 10
12/8/10
Back
Warm Ups
Pull Ups
2 sets x 10 Wide Grip
Wide Grip Lat Pull Downs
120 lbs x 10
140 lbs x 10
160 lbs x 10
180 lbs x 8
Single Arm DB Rows
55 lbs x 10
60 lbs x 10
65 lbs x 10
Black Rope Lat Pull
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Lat Pullover
70 lbs x 10
90 lbs x 10
110 lbs x10
Single Arm Lat Flexor
115 lbs x 10
125 lbs x 10
135 lbs x 8
DB Dead Lifts
50 lbs x 10
55 lbs x 10
60 lbs x 10
12/9/10
Chest & Tris
Barbell Press In Chest Range
115 lbs x 10
135 lbs x 10
145 lbs x 10
Close Grip Barbell Press
55 lbs x 10
75 lbs x 10 2 sets
DB Bench Press
45 lbs x 10
50 lbs x 10
55 lbs x 10
DB Kickbacks
8 lbs x 10 3 sets
Incline DB Press
45 lbs x 10
50 lbs x 10
55 lbs x 8
Dips
3 sets x 10
Cable Upward Pull
12.5 lbs x 10
12.5 lbs x 10
17.5 lbs x 10
Tri Ext
22.5 lbs x 10
27.5 lbs x 10
32.5 lbs x 10
Cable Downward Pull
10 lbs x 10 2 sets
15 lbs x 10
Triangle Tri Pushdown
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 10
12/13/10
Legs & Bis
Legs
Single Leg Leg Ext
50 lbs x 10
60 lbs x 10
70 lbs x 10
Barbell Squats
95 lbs x 10
115 lbs x 10
115 lbs x 10
Hack Squats
65 lbs x 10
85 lbs x 10 2 sets
Single Leg Leg Press
60 lbs x 10
90 lbs x 10 2 sets
Bis
Both Arm Hammers
25 lbs x 10
30 lbs x 10
30 lbs x 10
Reverse Grip Curls
40 lbs x 10
50 lbs x 10 2 sets
Standing DB Curls
30 lbs x 10 3 sets
EZ Curl Bar Curls
50 lbs x 10
60 lbs x 10
60 lbs x 10
12/14/10
Shoulders & Traps
Barbell Presses
95 lbs x 10 3 sets
DB Forward Laterals
20 lbs x 10
25 lbs x 10
30 lbs x 10
Angled Laterals
20 lbs x 10 3 sets
Trap Dips
3 sets x 10
Upright Rows Bar
60 lbs x 10
60 lbs x 10
70 lbs x 10
DB Shrugs
55 lbs x 10
60 lbs x 10
60 lbs x 10
12/29/10
Shoulders & Bis
Shoulders
Barbell Presses
95 lbs x 10 3 sets
Forward Laterals DBs
20 lbs x 10
25 lbs x 10
30 lbs x 10
Side Laterals DBs
15 lbs x 10
20 lbs x 10 2 sets
Shoulder Shrugs
55 lbs x 10
60 lbs x 10
75 lbs x 8
Upright Row Bar
55 lbs x 10
75 lbs x 10 2 sets
Trap Dips
3 sets x 10
Bis
Preacher Curls Seated
90 lbs x 10 3 sets
Reverse Grip Bar Curls
45 lbs x 10 3 sets
Standing DB Hammers
30 lbs x 10 3 sets
Standing DB curls
25 lbs x 10
30 lbs x 10 2 sets
1/2/11
Chest & Tris
In Chest Barbell Press
95 lbs x 10
115 lbs x 10
135 lbs x 8
Tri Ext Triangle
70 lbs x 10
75 lbs x 10
80 lbs x 10
DB Supine press
45 lbs x 10
50 lbs x 10
55 lbs x 8
Cable Chest Pull Down
25 lbs x 10
30 lbs x 10
35 lbs x 10
1/3/10
Back
Single Arm Barbell Rows
90 lbs x 10
115 lbs x 10
140 lbs x 8
Barbell Rows
135 lbs x 10
160 lbs x 10
180 lbs x 10
Barbell Bent Over Rows
115 lbs x 10
135 lbs x 10
155 lbs x 10
Lat Pull Down Wide Grip
140 lbs x 10
160 lbs x 10
180 lbs x 8
Black Rope Lat Pull
37.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 10
Single Arm Lat Flexor
90 lbs x 10
115 lbs x 10
125 lbs x 10
1/4/11
Legs
Barbell Squats & Deadlifts in between
Squats
115 lbs x10
135 lbs x 10 2 sets
Dead Lifts
135 lbs x 10
185 lbs x 10 2 sets
Calf Raises
55 lbs x 10
70 lbs x 10
85 lbs x 10
Seated Leg Curls
70 lbs x 10
90 lbs x 10 2 sets
Leg Extensions
130 lbs x 10
150 lbs x 10
170 lbs x 10
1/5/11
Bis & Tris
Standing Curls Bar
45 lbs x 10
55 lbs x 10
55 lbs x 10
Seated DB Hammers DB Kickbacks In between Each set
25 lbs x 10 3 sets
8 lbs x 10
10 lbs x 10
15 lbs x 10
Seated DB Curls
25 lbs x 10
30 lbs x 10 2 sets
Dips
3 sets x 10
Tri Pulldown Triangle
47.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 10
Preacher Curls
60 lbs x 10
70 lbs x 10 2 sets
Reverse Grip Curls
40 lbs x 10
40 lbs x 10
50 lbs x 10
1/6/11
Shoulders & Traps
Barbell Press
95 lbs x 10
115 lbs x 8
135 lbs x 6
DB Arnold Forward Laterals
15 lbs x 10
20 lbs x 10 2 sets
Side Laterals Single Arm
20 lbs x 10
25 lbs x 10 2 sets
Shoulder Press Machine
100 lbs x 10
120 lbs x 10 2 sets
Upright Rows Bar
75 lbs x 10 3 sets
Close Grip Upright Rows Bar
45 lbs x 10 3 sets
Trap Dips
3 sets x 10
DB Shrugs
55 lbs x 10
60 lbs x 10
65 lbs x 10
70 lbs x 10
Barbell Shrugs
135 lbs x 10 3 sets
1/7/11
Chest
Barbell Press
115 lbs x 10
135 lbs x 10
145 lbs x 8
Downward Cable Flys
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Decline Barbell Press
95 lbs x 10 3 sets
Incline Barbell Press Reverse Grip
65 lbs x 10 3 sets
1/10/11
Back
Warm Up
Pull Ups 3 sets x 10
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Lat Pullover Machine
70 lbs x 10
120 lbs x 10
140 lbs x 8 + 2 partial Reps
Single Arm DB Rows
60 lbs x 10
65 lbs x 10
70 lbs x 10
Lat Pulldown Close Grip
140 lbs x 10
160 lbs x 10
180 lbs x 8 + 2 partial Reps
Seated Rows Wide Grip
50 lbs x 10
60 lbs x 10
70 lbs x 8
DB Dead Lifts
55 lbs x 10
60 lbs x 10
65 lbs x 10
Cellardweller
01-11-11, 1:52 pm
Some good work going on in here. Keep it up bro.
Thanks alot man.
1/11/11
Shoulders & Traps
DB Shoulder Presses
40 lbs x 10
45 lbs x 10
50 lbs x 8 + 2 partial reps
55 lbs x 6+ 2 partial reps
DB Side Lateral Raises
25 lbs x 10
30 lbs x 10
35 lbs x 8 + 2 partial reps
Trap Dips
3 sets x 10 Continuous sets 10 sec breaks
DB Forward Laterals Above Head
20 lbs x 10
25 lbs x 10
30 lbs x 8 + 2 partials
Low Pulley Delt Raise
17.5 lbs x 10
22.5 lbs x 4 + 4 Negatives
Reverse DB Flyes
30 lbs x 10
35 lbs x 10
40 lbs x 8 + 2 partials
Iso Lateral Shoulder Press
100 lbs x 10
130 lbs x 10
150 lbs x 4 + 2 partials
Shoulder Shrugs
60 lbs x 10
65 lbs x 10
70 lbs x 10 2 sets 3 sec pause at top each set
1/12/11
Bis
Warm Up
Pull Ups
3 sets x 10
Concentration Curl (On toes)
25 lbs x 10
30 lbs x 8
40 lbs x 4 +2 partial reps
Reverse Grip Bar Curls
55 lbs x 10
55 lbs x 10
75 lbs x 6 + 2 partial reps
Straight Barbell Curls
65 lbs x 10
75 lbs x 6 + 2 partial reps
75 lbs x 4 + 3 partial reps
Preacher Curls
70 lbs x 10
80 lbs x 8 + 2 partial reps
90 lbs x 6 + 2 spotted reps
Seated Hammers
30 lbs x 10
40 lbs x 6 + 2 partial reps
40 lbs x 4 + 2 partial reps
1/13/11
Chest & Tris
Decline Bench Press
95 lbs x 10
115 lbs x 10
135 lbs x 8
Incline DB Press
50 lbs x 10
60 lbs x 6 + 2 partial reps
70 lbs x 4
DB Flyes
30 lbs x 10
35 lbs x 4
Incline Barbell Press Reverse Grip
65 lbs x 10
75 lbs x 10
80 lbs x 10
Tris
Dips
3 sets x 10
Skull Crushers Bar
35 lbs x 10 2 sets
45 lbs x 8 + 2 partials
Tri Pull Down Bar
30 lbs x 10
40 lbs x 10
50 lbs x 8 + 2 partials
Seated DB Pullover
40 lbs x 10
45 lbs x 10
55 lbs x 8 + 2 partial reps
1/14/11
Legs
10 min Cardio Warm Up
Leg Ext
170 lbs x 10
190 lbs x 8
210 lbs x 8 + 2 partials
Leg Press
130 lbs x 10
180 lbs x 10
230 lbs x 8
Seated Hamstring Curl
90 lbs x 10
110 lbs x 10
130 lbs x 8
Hack Squats
130 lbs x 10
150 lbs x 8
170 lbs x 8 + 2 partials
Calf Presses Rest Pause Sets 10 secs
130 lbs x 10
150 lbs x 8
170 lbs x 6 + 2 partials
1/18/11
Back
Warm up
Pull Ups
3 sets x 10
Lat Pull Over Machine
90 lbs x 10
140 lbs x 10
170 lbs x 6 + 2 partials
Single Arm DB Rows
60 lbs x 10
65 lbs x 10
70 lbs x 10
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Lat Pulldown Close Grip
160 lbs x 10
180 lbs x 8
200 lbs x 6 + 1 partial
Wide Grip Seated Rows
60 lbs x 10
70 lbs x 10
80 lbs x 8 +2 partials
Barbell Deadlifts
135 lbs x 10
185 lbs x 4 + 2 partials
1/19/11
Shoulders & Traps
DB Shoulder Presses
55 lbs x 10
60 lbs x 10
65 lbs x 6 + 2 partials
DB Side Lateral Raises
25 lbs x 10
30 lbs x 10
40 lbs x 6 + 2 partials
Trap Dips
3 sets x 10 15 sec rest between sets
Low Pulley Delt Raise
17.5 lbs x 8
Upright Rows Bar
85 lbs x 10
95 lbs x 10
105 lbs x 8 + 2 partials
Reverse DB Flyes
30 lbs x 10
35 lbs x 8
40 lbs x 6 + 2 partials
DB Shrugs
70 lbs x 10 3 sets
Iso Lateral Shoulder Press
150 lbs x 10
170 lbs x 8
190 lbs x 4 + 2 partials
1/20/11
Bis
Single Arm Concentration Curls
30 lbs x 10
35 lbs x 8
40 lbs x 4 + 2 partials
Straight Bar Curls
65 lbs x 10
85 lbs x 8
95 lbs x 6 + 1 partial
Reverse Grip Curls
55 lbs x 10
75 lbs x 8
DB Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 6
Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 8 + 2 partials
1/21/11
Chest & Tris
10 Min cardio Warm Up
Low Pulley Cable
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Decline Bench Press
115 lbs x 10
135 lbs x 10
165 lbs x 8
DB Incline Bench Press
60 lbs x 10
65 lbs x 8
70 lbs x 6 + 1 partial
Dips
3 sets x 12
Tri Ext Triangle
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 6 + 2 partials
DB Pull Overs
45 lbs x 10
50 lbs x 10
55 lbs x 8
1/24/11
Back
Warm Up
Pull Ups
3 sets x 10
Lat Pullover Machine
108 lbs x 10
178 lbs x 8 + 2 partials
Lat Pull Black Rope
37.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 8 + 2 partials
Single Arm DB Rows
65 lbs x 10
75 lbs x 10
85 lbs x 8 + 2 partials
Close Grip Lat Pull Down
160 lbs x 10
180 lbs x 10
200 lbs x 6 + 2 partials
Wide grip Seated Rows
60 lbs x 10
80 lbs x 10
90 lbs x 7 + 1 partial
Barbell DeadLifts
135 lbs x 10
160 lbs x 10
185 lbs x 6 + 2 partials
1/25/11
Shoulders & Traps
DB Shoulder Presses
55 lbs x 10
60 lbs x 10
65 lbs x 6 + 2 partial reps
DB Side Lateral Raises
30 lbs x 10
40 lbs x 8
45 lbs x 6 + 2 partials
Low Pulley Delt Raise
17.5 lbs x 8 + 2 partials
Upright Rows
95 lbs x 10
105 lbs x 10
115 lbs x 8 + 2 partials
Reverse DB Flyes
35 lbs x 10
45 lbs x 7 + 1 partials
DB Shrugs
65 lbs x 10
70 lbs x 10
1/26/11
Bis
Seated Concentration Curls
30 lbs x 10
35 lbs x 10
40 lbs x 6 + 2 partials
Standing Barbell Curls
65 lbs x 10
85 lbs x 6 + 2 partials
95 lbs x 4 + 3 spotted reps
Reverse Grip Curls
55 lbs x 10
75 lbs x 6 + 2 partials
Preacher Curls
80 lbs x 10
90 lbs x 8 + 2 partials
95 lbs x 6 + 1 partial
Chest & Tris
Chest
Decline Bench Press
135 lbs x 10
185 lbs x 8
205 lbs x 4 + 2 partials
Incline DB Press
60 lbs x 10
65 lbs x 8
70 lbs x 6 + 2 spotted reps
Flat DB Flyes
25 lbs x 10
30 lbs x 8
Tris
Skull Crushers
35 lbs x 10
45 lbs x 10
Tri Ext Triangle
30 lbs x 10
45 lbs x 10
50 lbs x 10
DB Pull Over
40 lbs x 10
50 lbs x 10
60 lbs x 8 + 2 partials
1/28/11
Wheels
10 Min Cardio Warm Up
Leg Ext
170 lbs x 10
190 lbs x 10
210 lbs x 8
Leg Press
160 lbs x 10
180 lbs x 10
230 lbs x 6 + 1 partial
Hack Squat
148 lbs x 10
218 lbs x 10
238 lbs x 7 + 1 partial
Seated Hamstring Curls
70 lbs x 10
110 lbs x 8 + 2 forced reps
130 lbs x 6 + 2 forced reps
Calfs Continuous Sets 10 sec break between sets
Seated Calf Raises
60 lbs x 10
70 lbs x 8
80 lbs x 4+ 1 partial
Seated Calf Ext
130 lbs x 10
150 lbs x 6
170 lbs x 4 + 1 partial rep
1/31/11
Back
Warm Up
Pull Ups
2 sets x 10
Lat Pull Overs
108 lbs x 10
178 lbs x 10
198 lbs x 6 + 1 partials
Black Rope Lat Pull
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 8
Single Arm DB Rows
75 lbs x 10
85 lbs x 8
95 lbs x 5 + 1 partial
Close Grip Lat Pulldown
180 lbs x 10
200 lbs x 8 + 1 spotted
220 lbs s 5 + 2 partials
Wide Grip Seated Rows
70 lbs x 10
80 lbs x 8 + 1 partial
90 lbs x 5 + 1 partial
Barbell Dead Lifts
135 lbs x 10
205 lbs x 6
2/1/11
Shoulders
Seated DB Presses
55 lbs x 10
60 lbs x 9 + 1 spotted
65 lbs x 6 + 1 partial
DB Side Laterals
30 lbs x 10
35 lbs x 9 + 1 partial
40 lbs x 6 + 2 partials
Low Pulley Delt Raise
17.5 lbs x 7 + 2 partials
Upright Rows
95 lbs x 10
105 lbs x 8
115 lbs x 5 + 3 partials
Trap Dips
3 sets x 10 Continuous Set 10 sec breaks
Reverse DB Flyes
40 lbs x 10
45 lbs x 8 + 2 partials
50 lbs x 5 + 3 partials
DB Shrugs
65 lbs x 10
70 lbs x 10
2/2/11
Bis
Concentration Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
Barbell Curls
85 lbs x 10
95 lbs x 8 + 2 spotted
95 lbs x 6 + 1 partials
Reverse Grip Curls
55 lbs x 10
75 lbs x 8 + 2 spotted
Preacher Curls
70 lbs x 10
90 lbs x 8 + 2 partials
115 lbs x 7 + 3 spotted
Weighed 140 lbs x today about 2-3 lbs gained goal for February 145 lbs.
Geneticfreak09
02-03-11, 6:08 am
Weighed 140 lbs x today about 2-3 lbs gained goal for February 145 lbs.
Hey big Dog keep dis up you gettin it in you'll be to 145 in no tme at all
Hey big Dog keep dis up you gettin it in you'll be to 145 in no tme at all
Thanks alot bro
2/3/11
Chest & Tris
Decline Bench Press
135 lbs x 10
185 lbs x 8
185 lbs x 4 + 4 spotted
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 4 + 3 spotted
Flat Bench DB Flyes
30 lbs x 10
35 lbs x 10
40 lbs x 8
Tris
Skull Crushers
40 lbs x 10
50 lbs x 10
60 lbs x 6 + 2 partials
Tri Ext Straight Bar
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 8
DB Pull Over
45 lbs x 10
55 lbs x 10
65 lbs x 9 + 1 partial
2/4/11
Wheels
Leg Ext
170 lbs x 10
190 lbs x 10
210 lbs x 8
Leg Press
160 lbs x 10
180 lbs x 10
250 lbs x 8
Hack Squat
140 lbs x 10
160 lbs x 10
180 lbs x 8
Seated Hamstring Curl
70 lbs x 10
90 lbs x 8 + 2 partials
110 lbs x 6 + 3 partials
Calves Continuous Sets 10 sec rest
Calf Extension
110 lbs x 10
130 lbs x 8
150 lbs x 5 + 2 partials
Calf Raises
20 lbs x 10
30 lbs x 8
40 lbs x 4 + 3 partials
2/7/11
Back
Lat Pull Over
88 lbs x 10
168 lbs x 8 + 2 partials
Lat Rope Black Pull
37.5 lbs x 10
47.5 lbs x 10
57.5 lbs x 8 + 2 partials
Single Arm DB Rows
75 lbs x 10
85 lbs x 8 + 1 partial
95 lbs x 6
Close grip Lat Pull Down
180 lbs x 10
200 lbs x 8 2 sets
Wide Grip Cable Rows
70 lbs x 10
80 lbs x 10
90 lbs x 6 + 2 partials
2/8/11
Shoulders & Traps
Seated DB Presses
55 lbs x 10
60 lbs x 8+ 1 partial
65 lbs x 6
DB Side Lateral Raises
30 lbs x 10
40 lbs x 10
45 lbs x 8 + 1 partial
Upright Rows
95 lbs x 10
105 lbs x 8 + 2 partials
115 lbs x 5 + 1 partial
Trap Dips Continuous Set 10 sec interval rest
3 sets x 10
Low Pulley Delt Raise
15 lbs x 10
Reverse DB Flyes
45 lbs x 10
50 lbs x 10
55 lbs x 6 + 1 partial
DB Shrugs Continuous set 10 sec interval rest
60 lbs x 10
65 lbs x 10
70 lbs x 10
2/9/11
Bis
Seated Concentration Curls
30 lbs x 10
35 lbs x 10
40 lbs x 6 + 2 partials
Standing Barbell Curls
65 lbs x 10
85 lbs x 10
95 lbs x 6
Reverse Grip Bar Curls
45 lbs x 10
55 lbs x 10
75 lbs x 7 + 1 partial
Seated Preacher Curls
80 lbs x 10
90 lbs x 8
100 lbs x 7 + 1 partial
2/10/11
Chest & Tris
10 Min Cardio Warmup
Decline Barbell Press
135 lbs x 10
185 lbs x 6 +2 spotted reps
185 lbs x 5 + 1 spotted
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 6 + 2 spotted
Flat DB Flyes
35 lbs x 10
40 lbs x 10
45 lbs x 6 + 2 spotted
Cable Pulls
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 9
Dips
3 sets x 12
Skullcrushers
40 lbs x 10
50 lbs x 10
60 lbs x 8
Tri Ext Bar
47.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 6
DB behind head pull over tri
55 lbs x 10
60 lbs x 8
2/11/11
Wheels
10 min cardio warm up
Leg Ext
150 lbs x 10
170 lbs x 10
190 lbs x 10
Leg Press
160 lbs x 10
180 lbs x 10
270 lbs x 10
Hack Squat Machine
160 lbs x 10
190 lbs x 10
210 lbs x 8
Calfs Continuous Set 10 sec rest between sets
Calf Extensions
70 lbs x 10
90 lbs x 10
110 lbs x 6 + 2 partials
Seated Calf Raises
20 lbs x 10
30 lbs x 8 2 sets
2/14/11
Back
Lat Pullover
90 lbs x 10
140 lbs x 8 + 1 partial
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Single Arm DB Rows
75 lbs x 10
85 lbs x 8 + 1 partial
95 lbs x 7
Close Grip Lat Pulldown
180 lbs x 10
200 lbs x 8 + 1 spotted
220 lbs x 6 + 1 spotted
Wide Grip Cable Rows
70 lbs x 10
80 lbs x 8
90 lbs x 5 + 1 partial
Barbell DeadLifts
135 lbs x 10
185 lbs x 10 2 sets
2/15/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 8
65 lbs x 5 + 2 spotted
DB Side Lateral Raises
25 lbs x 10
30 lbs x 10
40 lbs x 10
Low Pulley Delt Raises
17.5 lbs x 10
Upright Rows Bar
95 lbs x 10
105 lbs x 10
115 lbs x 8 + 1 partial
Trap Dips
3 sets x 10 10 sec rest interval between sets
Reverse DB Flyes
40 lbs x 10
45 lbs x 10
55 lbs x 6 + 1 partial
DB Shrugs Continuous Set 10 sec rest
60 lbs x 10
65 lbs x 10
70 lbs x 10
2/16/11
Bis
Seated Concentration Curls
30 lbs x 10
35 lbs x 10
40 lbs x 9
Standing Barbell Curls
65 lbs x 10
85 lbs x 10
95 lbs x 5 + 3 spotted
Standing Reverse Bar curls
55 lbs x 10
75 lbs x 8
75 lbs x 4 + 4 negatives
Seated Preacher Curls
80 lbs x 10
90 lbs x10
105 lbs x 6 + 2 spotted
2/17/11
Chest & Tris
Decline Bench Press
135 lbs x 10
155 lbs x 8
185 lbs x 4 + 3 partials
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 6 + 1 partial
Flat Bench DB Flyes
35 lbs x 10
40 lbs x 8
45 lbs x 7
Skull crushers
40 lbs x 10
50 lbs x 10
60 lbs x 4 + 3 spotted
Dips
3 sets x 12
Tri Ext Bar
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
DB Pull Overs
55 lbs x 10
60 lbs x 8
60 lbs x 5
2/21/11
Back
Pullovers
90 lbs x 10
140 lbs x 10
160 lbs x 8
Black Rope Lat Pull
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
Single Arm DB Rows
75 lbs x 10
85 lbs x 10
95 lbs x 6
Close Grip Lat Pulldown
180 lbs x 10
200 lbs x 8
220 lbs x 3 + 3 spotted
Wide Grip Seated Cable Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5 + 1 partial
Barbell Dead Lifts
135 lbs x 10
185 lbs x 8
2/22/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 8
65 lbs x 4 + 2 spotted
DB Side Lateral Raises
25 lbs x 12
35 lbs x 10
40 lbs x 8
Low Pulley Delt Raises
17.5 lbs x 10
Upright Row Bar
95 lbs x 10
105 lbs x 10
115 lbs x 8
Trap Dips Continuous Sets
3 sets x 10
Reverse DB Flyes
30 lbs x 10
35 lbs x 10
40 lbs x 8
DB Shrugs Continous Sets
60 lbs x 10
65 lbs x 10
70 lbs x 10
Geneticfreak09
02-25-11, 5:00 am
Workin real hard in here bro how are you progressing so far?
I have only put on a couple pounds. But my strength is steadily increasing.
2/24/11
Chest & Tris
Decline Bench Press
135 lbs x 10
155 lbs x 10
185 lbs x 5 + 2 spotted
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 6
Flat Bench DB Flyes
35 lbs x 10
40 lbs x 10
45 lbs x 8
Tris
Dips
3 sets x 12
Tri Pull Down
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Skull crushers Bar
40 lbs x 10
50 lbs x 8
50 lbs x 8
DB Pull Over
55 lbs x 10
60 lbs x 9
60 lbs x 10
Leg began acting up so I had to cut a few exercises I have a torn meniscus so I didnt want to push it to hard.
2/25/11
Legs
Leg Ext
110 lbs x 10
130 lbs x 10
150 lbs x 10
Leg Press
90 lbs x 10
180 lbs x 10
270 lbs x 10
Hack Squat
110 lbs x 10
130 lbs x 10
150 lbs x 8
Seated Calf Raises Continuous sets 10 sec rest
20 lbs x 10 3 sets
Geneticfreak09
02-26-11, 4:34 am
I have only put on a couple pounds. But my strength is steadily increasing.
2/24/11
Chest & Tris
Decline Bench Press
135 lbs x 10
155 lbs x 10
185 lbs x 5 + 2 spotted
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 6
Flat Bench DB Flyes
35 lbs x 10
40 lbs x 10
45 lbs x 8
Tris
Dips
3 sets x 12
Tri Pull Down
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Skull crushers Bar
40 lbs x 10
50 lbs x 8
50 lbs x 8
DB Pull Over
55 lbs x 10
60 lbs x 9
60 lbs x 10
Good to know your improving been runnin a lot of missions lately haven't had time to check in but i'll be around more often keep up the good work. You should check my journey sometime til next time keep crushin iron
For sure bro I will start comiing through
2/28/11
Back
Warm Up Pull Ups
2 sets x 10
Lat Pull Over
90 lbs x 12
140 lbs x 10
180 lbs x 9
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Single Arm DB Rows
80 lbs x 10
90 lbs x 10
100 lbs x 6 + 1 partial
Close Grip Lat Pull down
180 lbs x 10
200 lbs x 10
220 lbs x 8
Barbell Rows
135 lbs x 10 2 sets
185 lbs x 9
2/29/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 10
65 lbs x 8
Side Lateral Raises
30 lbs x 10
40 lbs x 10
45 lbs x 10
Low Pulley Delt Raises
17.5 lbs x 10
Upright Rows Bar
95 lbs x 10
105 lbs x 8
115 lbs x 7
Trap Dips Continuous Sets 10 sec interval
3 sets x 10
Reverse DB Flyes
40 lbs x 10 2 sets
45 lbs x 10
Shoulder Shrugs Continuous Sets 10 sec Interval
60 lbs x 10
65 lbs x 10
70 lbs x 10
Single Arm Shrug
45 lbs x 10
3/3/11
Chest & tris
Supine Bench Press
135 lbs x 10
225 lbs x 5
Decline Bench Press
135 lbs x 10
155 lbs x 10
185 lbs x 5 + 3 spotted
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 6 + 1 spotted
Flat Bench DB Flyes
35 lbs x 10
40 lbs x 10
45 lbs x 8 + 1 spotted
Dips
3 sets x 12
Tri Ext Bar
47.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Over Head Tri Ext Continous Set 10 sec interval for every exercise after this
7.5 lbs x 10 2 sets
12.5 lbs x 10
Black Rope Ext
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 10
Reverse Grip Tri Ext Bar
37.5 lbs x 10
42.5 lbs x 8
52.5 lbs x 6 + 2 partials
3/7/11
Back
Lat Pull Over
90 lbs x 12
140 lbs x 10
160 lbs x 9
Black Rope Lat Pull 2 no rest sets
37.5 lbs x 10
42.5 lbs x 10
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5
Close Grip Lat Pull Down
180 lbs x 10
200 lbs x 8
220 lbs x 7
Barbell Rows
135 lbs x 10 2 sets
185 lbs x 6
3/16/11
Back
Lat Pull Over
90 lbs x 10
140 lbs x 10
160 lbs x 7
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5
Lat Pull Down Close Grip
160 lbs x 10
180 lbs x 8 2 sets
Barbell Rows
135 lbs x 10 2 sets
145 lbs x 9
Computer got a virus so I havent been able to update in a while, had to record it by hand.
4/4/11
Back
Lat Rope Pull
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5
Close Grip Lat Pull Down
160 lbs x 10
180 lbs x 8
200 lbs x 6
Barbell Rows Wide Grip
115 lbs x 10
135 lbs x 10
Reverse Grip
135 lbs x 10
Close Grip Barbell Pull
125 lbs x 10
150 lbs x 8 2 sets
Finally back.
5/16/11
Back
Lat Pull Downs Wide Grip
140 lbs x 10
160 lbs x 10
180 lbs x 8
Lat Pull Overs
90 lbs x 10
100 lbs x 10
110 lbs x 8
Black Rope Lat Pull
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
Single DB Rows
70 lbs x 10 2 sets
80 lbs x 10
5/17/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 8
60 lbs x 8
Machine Presses
25 lbs x 10
30 lbs x 10
35 lbs x 10
Side Lateral Raises Cable
12.5 lbs x 10
17.5 lbs x 10
Forward Laterals Bar
50 lbs x 10 3 sets Reg grip, Wide, 5 reg 5 wide
DB Shrugs
65 lbs x 10
70 lbs x 10
75 lbs x 10
5/18/11
Bis
Standing Curls
30 lbs x 10
35 lbs x 10
40 lbs x 6
Hammers 10 sec intervals Rest pause set
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Standing Barbell Curls
65 lbs x 10
85 lbs x 8
95 lbs x 6
Preacher Curls
55 lbs x 10
65 lbs x 10
80 lbs x 8
Reverse Grip Curls
50 lbs x 10 2 sets
60 lbs x 8
5/24/11
Back
Warm Up
Pull ups 3 sets x 10
Lat Pull Overs
90 lbs x 10
100 lbs x 10
140 lbs x 8
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Wide Grip Lat Pull Down
140 lbs x 10
160 lbs x 10
180 lbs x 8
200 lbs x 5
Single Arm DB Rows
70 lbs x 10
80 lbs x 10
90 lbs x 8
Reverse Grip Barbell Rows
135 lbs x 10
135 lbs x 10
145 lbs x 8
5/24/11
Shoulders
DB Presses
55 lbs x 10
60 lbs x 10
65 lbs x 6
Arnold Presses
25 lbs x 10
30 lbs x 10
35 lbs x 8
Side Lateral Raises
12.5 lbs x 10
17.5 lbs x 8
Forward Lateral Raises Bar
40 lbs x 10
50 lbs x 8 2 sets
Shrugs
70 lbs x 10
80 lbs x 10
Single Arm Shrugs
30 lbs x 10
55 lbs x 8
5/25/11
Bis & Tris
Standing Hammers DBs
30 lbs x 10
35 lbs x 10
Standing Curls DBs
30 lbs x 10
35 lbs x 10
Cable Curls Rest Pause set
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Tri Ext Single Arm
7.5 lbs x 10
12.5 lbs x 10
17.5 lbs x 10
Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 7
Standing Barbell Curls
65 lbs x 10
75 lbs x 10
90 lbs x 5
Tri Pull Down
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Finally weighing in at 146 today!
5/31/11
Back
Lat Pull Overs
90 lbs x 10
140 lbs x 8 2 sets
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 9
57.5 lbs x 7
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 7
Single Arm DB Rows
70 lbs x 10
80 lbs x 10
90 lbs x 5
Barbell Rows Reverse Grip
135 lbs x 10
145 lbs x 10
155 lbs x 9
6/1/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 8
65 lbs x 6
Side Laterals
17.5 lbs x 9
Forward Laterals Bar
40 lbs x 10
50 lbs x 10 2 sets
Reverse DB Flyes
40 lbs x 10
45 lbs x 8 2 sets
Barbell Shrugs Behind the back
135 lbs x 10
145 lbs x 8
Single Arm Shoulder Shrugs
55 lbs x 10
60 lbs x 10
6/2/11
Bis & Tris
DB Hammers 2 hands
35 lbs x 10
40 lbs x 8
DB Curls 2 hands
35 lbs x 10
40 lbs x 7
Single Arm cable Hammers Rest Pause Sets
12.5 lbs x 10 10 secs
17.5 lbs x 10
22.5 lbs x 7
Single Arm Cable Tri Ext
12.5 lbs x 10
17.5 lbs x 8 2 sets
Barbell curls
65 lbs x 10
85 lbs x 8
95 lbs x 5
Triangle Tri Ext
47.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
Preacher Curls
70 lbs x 10
80 lbs x 8
90 lbs x 6
Behind Neck Rope Tri Ext
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 8
Cellardweller
06-05-11, 8:39 am
Looking strong in her ShizIP. Lots of volume on those arm days. Keep it up.
Thanks alot trying to switch it up
6/6/11
Back
Lat Pull Overs
90 lbs x 10
140 lbs x 10
160 lbs x 8
Black Rope Lat Pull
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 10
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 8
200 lbs x 7
Single Arm DB Rows
75 lbs x 10
85 lbs x 10
95 lbs x 6
Barbell Rows Reverse Grip
135 lbs x 10
155 lbs x 8 2 sets
6/7/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 8
65 lbs x 7
Side Laterals Cables
17.5 lbs x 10
Forward Laterals Bar
40 lbs x 10
50 lbs x 10 2 sets
Reverse DB Flyes
45 lbs x 10 3 sets
Single Arm DB Shrugs
55 lbs x 10
60 lbs x 10
65 lbs x 10
Behind The Back Barbell Shrugs
135 lbs x 10
185 lbs x 8
6/8/11
Bis & Tris
Standing Hammers DBs
30 lbs x 10
35 lbs x 8
40 lbs x 7
Standing Cable Curls Rest Pause Sets 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Single Arm Tri Pull Down
12.5 lbs x 10
17.5 lbs x 9
22.5 lbs x 6
Barbell Curls
65 lbs x 10
85 lbs x 8
95 lbs x 6
Machine Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 8
Tri Pull Down Triangle
52.5 lbs x 10
62.5 lbs x 10
67.5 lbs x 7
Dips
3 sets x 10
6.9.11
Day Off
6/10/11
Chest
Reverse Grip Incline Press
65 lbs x 10
75 lbs x 10
115 lbs x 8
DB Raises
15 lbs x 10
20 lbs x 10
25 lbs x 10
Cable Pull Downs
20 lbs x 10
30 lbs x 10
50 lbs x 9
Incline DB Flyes
30 lbs x 10
40 lbs x 10
45 lbs x 8
6/13/11
Back & Bis
Lat Pullovers
90 lbs x 10
140 lbs x 10
160 lbs x 7
Black Rope Lat Pull
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 10
Lat Pulldown Wide Grip
160 lbs x 10
180 lbs x 10
220 lbs x 7
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5
Barbell Rows Reverse Grip
135 lbs x 10
155 lbs x 8 2 sets
Bis
Reverse Grip Curls Bar
40 lbs x 10
50 lbs x 10
60 lbs x 8
Laying Down Cable Curls
27.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
DB Hammers/ Curls
35 lbs x 10
40 lbs x 8
45 lbs x 6
6/20/11
Back & Bis
Lat Pull Overs
90 lbs x 10
140 lbs x 10
170 lbs x 8
Black Rope Lat Pull
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 10
Lat Pull Down Wide Grip
180 lbs x 10
200 lbs x 8
220 lbs x 5
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 4
Bis
Two Arm Curls
30 lbs x 10
35 lbs x 9
40 lbs x 6
Lying Cable Curl
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 10
Reverse Grip Bar Curls
40 lbs x 10
50 lbs x 10
60 lbs x 8
Machine Preacher Curls Drop Set
80 lbs x 6
70 lbs x 7
45 lbs x 10
6/21/11
Shoulders & Traps
DB Presses
60 lbs x 10
65 lbs x 7
70 lbs x 5
Side Lateral Presses
22.5 lbs x 10
Forward Laterals
50 lbs x 10
60 lbs x 8 Wide Grip
70 lbs x 7 Wide Grip, Then Close Grip
Shrugs Rest Pause sets 10 sec Rest
90 lbs x 10
140 lbs x 10
160 lbs x 10
Drop Set
160 lbs x 5
140 lbs x 8
90 lbs x 10
Lateral Raises
85 lbs x 10
95 lbs x 8
115 lbs x 5
Reverse Flyes
50 lbs x 10 2 sets
55 lbs x 8
6/22/11
Bis & Tris
DB Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 8
Cable Hammers Rest Pause Sets 10 sec rest
27.5 lbs x 8
22.5 lbs x 10
17.5 lbs x 10
Reverse Grip Single Arm Tri Ext.
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Barbell Curls
85 lbs x 10
95 lbs x 9
105 lbs x 7
Preacher Curls
70 lbs x 10
80 lbs x 9
90 lbs x 6
Bar Tri Ext.
47.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
Dips
3 sets x 10
6/24/11
Chest
Decline Presses
155 lbs x 10
185 lbs x 8
195 lbs x 4
Cable Pulley Raises 10 secs rest pause sets
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
DB Incline Flyes
30 lbs x 10
40 lbs x 10
50 lbs x 8
Barbell Incline Presses Raising Sets
65 lbs x 10
85 lbs x 10
90 lbs x 6
Drop Set Incline Presses No rest
90 lbs x 5
85 lbs x 5
65 lbs x 7
45 lbs x 10
6/25/11
Legs & Bis
First time doing legs in a few months. Had to rest stress fractured knee now I'm back!
Squats
45 lbs x 10 3 sets
Seated Leg Curls
30 lbs x 10
50 lbs x 10
70 lbs x 6
Seated Leg Raises
70 lbs x 10 3 sets
Bis
Incline DB Curls
25 lbs x 10 2 sets
30 lbs x 8
Seated DB Hammers On Preacher
25 lbs x 10
30 lbs x 6 2 sets
Spider Curls Bar
40 lbs x 10
50 lbs x 10
60 lbs x 8
6/27/11
Back & Bis
Warm Up Pull Ups
Wide Grip 20 reps
Lat Pull Over
90 lbs x 10
140 lbs x 8
160 lbs x 7
Lat Stretch Cable Bar
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 4
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 7
Bis
Rest Pause Set 10 sec Rest Cable Hammers
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 4
Lying Reverse Grip Cable Curls
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 6
Machine Preacher Curls Single Arm
45 lbs x 10
50 lbs x 8 2 sets
DB Seated Curls
30 lbs x 10
35 lbs x 8 2 sets
6/28/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 8
60 lbs x 8
Side Laterals Cable
17.5 lbs x 10
22.5 lbs x 8
Cable Upright Rows
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Forward Laterals DBs
25 lbs x 10
30 lbs x 10
40 lbs x 7
Shrugs Rest Pause Sets 10 sec Rest
90 lbs x 10
140 lbs x 10
160 lbs x 10
Drop Set Shrugs
160 lbs x 5
140 lbs x 6
90 lbs x 10
Reverse DB Flyes
30 lbs x 10
35 lbs x 10
40 lbs x 8
Barbell Shrugs
135 lbs x 10 3 sets
6/29/11
Bis & Tris
DB Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 8
Lying Cable Curls
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 10
Tri Ext Single
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Barbell Curls
65 lbs x 10
85 lbs x 10
95 lbs x 8
Preacher Curls
55 lbs x 15 2 sets
80 lbs x 8
Tri Pull Down Bar
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Dips
3 sets x 10
6/30/11
Chest
Decline Barbell Press
155 lbs x 10
185 lbs x 6
195 lbs x 4
Cable Forward Pulls Rest Pause Sets 10 sec rest
22.5 lbs x 9
17.5 lbs x 10
27.5 lbs x 4
Incline Flyes
30 lbs x 10
40 lbs x 10
50 lbs x 7
Incline DB Presses
60 lbs x 10
70 lbs x 8
75 lbs x 5
July weighing in at 148!!
4/5/11
Back & Bis
Lat Pullovers
90 lbs x 10
140 lbs x 9
150 lbs x 7
Black Rope Lat Pull
47.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 8
DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5
Wide Grip Lat Pulldown
160 lbs x 10
180 lbs x 10
200 lbs x 8
Barbell Rows Reverse Grip
135 lbs x 10 2 sets
145 lbs x 10
Bis
DB Curls
35 lbs x 10 2 sets
40 lbs x 8
Cable Hammers Rest Pause Sets 10 sec rest
22.5 lbs x 10
17.5 lbs x 10
12.5 lbs x 10
Lying Reverse Grip Cable Curls
42.5 lbs x 10
52.5 lbs x 10
57.5 lbs x 6
Preacher Curls
70 lbs x 10
80 lbs x 9
90 lbs x 7
7/6/11
Shoulders & Traps
Cable Side Laterals
22.5 lbs x 8
17.5 lbs x 9
DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 7
DB Forward Laterals
25 lbs x 10
35 lbs x 8
40 lbs x 5
Shrugs Rest Pause Sets 10 sec rest
90 lbs x 10
140 lbs x 10
160 lbs x 10
Drop Sets Shrugs
160 lbs x 8
140 lbs x 10
90 lbs x 10
Barbell Upright Rows
65 lbs x 10
85 lbs x 10
95 lbs x 7
Barbell Shrugs Behind The Back
135 lbs x 10 2 sets
155 lbs x 8
7/9/11
Chest
Decline Barbell Presses
155 lbs x 10
165 lbs x 10
185 lbs x 8
Forward Cable Pulleys Rest Pause Sets 10 sec Rest
22.5 lbs x 10
17.5 lbs x 10
12.5 lbs x 10
Incline DB Flyes
35 lbs x 10
45 lbs x 10
50 lbs x 9
Incline DB Presses
60 lbs x 10
65 lbs x 9
70 lbs x 6
7/11/11
Back
Cable Lat Pull
52.5 lbs x 10
62.5 lbs x 10
67.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 9
100 lbs x 6
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 8
Wide Grip Cable Rows
60 lbs x 10
70 lbs x 10
80 lbs x 8
7/12/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 10
65 lbs x 8
Side Lateral Cable Pulleys Rest Pause Sets 10 sec Rest
12.5 lbs x 10
17.5 lbs x 9
22.5 lbs x 3
Forward Lateral DBs
25 lbs x 10
30 lbs x 10
40 lbs x 7
Upright Rows Cable
62.5 lbs x 10
67.5 lbs x 10
72.5 lbs x 8
Barbell Shrugs
135 lbs x 10
155 lbs x 10 2 sets
7/13/11
Bis & Tris
DB Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
Cable Hammers Rest Pause Sets 10 sec Rest
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 5
Lying Reverse Grip Cable Curls
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 7
Single Arm Tri Ext
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Lying Skullcrushers
40 lbs x 10
60 lbs x 8 2 sets
Machine Preacher Curls Single Arm
45 lbs x 10
55 lbs x 10
60 lbs x 8
Straight Bar Tri Ext
57.5 lbs x 10
62.5 lbs x 10
67.5 lbs x 8
Black Rope Tri Ext
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 8
7/14/11
Chest
Cable Pulleys Rest Pause Sets 10 sec Rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 10
Decline Barbell Presses
155 lbs x 10
185 lbs x 9
205 lbs x 6
Supine DB Flyes
30 lbs x 10
35 lbs x 10
45 lbs x 9 +1 spotted
Incline DB Presses
65 lbs x 10
70 lbs x 5
75 lbs x 7
7/18/11
Back
Warm Up Pull Ups
3 sets x 10
Lat Pullover
90 lbs x 10
140 lbs x 9
160 lbs x 7
Cable Bar Lat Pull
57.5 lbs x 10
62.5 lbs x 9
67.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 7
Lat Pulldown Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 8
Seated Cable Row Wide Grip
60 lbs x 10
70 lbs x 8
80 lbs x 5
zubda345
07-19-11, 12:03 am
7/18/11
Back
Warm Up Pull Ups
3 sets x 10
Lat Pullover
90 lbs x 10
140 lbs x 9
160 lbs x 7
Cable Bar Lat Pull
57.5 lbs x 10
62.5 lbs x 9
67.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 7
Lat Pulldown Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 8
Seated Cable Row Wide Grip
60 lbs x 10
70 lbs x 8
80 lbs x 5
No deads????
Hey bro.... Plz don't Break no walls.... I got my balls to the walls :P
I did some light deadlifts yesterday but I dont log them because they are just a part of my rehab for my knee. I can't incorporate deadlifts into my training for a few more weeks until my leg gets better.
7/19/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 9
65 lbs x 7
Side Laterals Cables Rest Pause Sets 10 sec rest
7.5 lbs x 10
12.5 lbs x 8
17.5 lbs x 6
Forward Laterals DBs
25 lbs x 10
30 lbs x 8
35 lbs x 5
Upright Rows Cable
62.5 lbs x 10
67.5 lbs x 10
72.5 lbs x 7
Shrugs
80 lbs x 10
90 lbs x 10
100 lbs x 7
7/20/11
Bis & Tris
DB Curls
35 lbs x 10
40 lbs x 9
45 lbs x 6
Cable Hammers Rest Pause Sets 10 sec Rest
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 5
Single Arm Tri Ext
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 10
Drop Set Barbell Curls
95 lbs x 5
85 lbs x 5
65 lbs x 8
45 lbs x 10
Tri Ext Bar
52.5 lbs x 10
57.5 lbs x 10
62.5 lbs x 8
Black Rope Tri Ext. Across Body
32.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
Dips
Body Weight x 10
Body Weight + 25 lbs x 10 2 sets
Cellardweller
07-21-11, 8:03 am
Haven't stopped by in awhile. Got caught up on the last couple pages of your Journey and I see some gains in reps and the poundage of iron being thrown around. Seriously, good work man. Keep it up.
Cellardweller
07-21-11, 8:04 am
Haven't stopped by in awhile. Got caught up on the last couple pages of your Journey and I see some gains in reps and the poundage of iron being thrown around. Seriously, good work man. Keep it up.
Cellardweller
07-21-11, 11:07 am
Sorry for the double post. Ii was having problems this AM with the FORVM.
Haven't stopped by in awhile. Got caught up on the last couple pages of your Journey and I see some gains in reps and the poundage of iron being thrown around. Seriously, good work man. Keep it up.
Thanks alot bro. trying to get there.
7/21/11
Chest
Decline Bench Press
155 lbs x 10
185 lbs x 9
205 lbs x 7
Cable Pulleys 10 sec Rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 10
Incline DB Presses
65 lbs x 10
70 lbs x 8
75 lbs x 5
Supine DB Flyes
30 lbs x 10
35 lbs x 10
40 lbs x 10
7/25/11
Back
Warm Up Pull Ups
3 sets x 10
Lat Pull Overs
90 lbs x 10
110 lbs x 10
140 lbs x 9
Cable Lat Pull Bar
62.5 lbs x 10
67.5 lbs x 9
72.5 lbs x 6
Lat Pull Down Wide Grips
160 lbs x 10
180 lbs x 10
200 lbs x 8
Wide Grip Cable Row
60 lbs x 10
70 lbs x 9
80 lbs x 8
7/26/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 9
65 lbs x 8 w. a spot
Cable Side Laterals Rest Pause Sets 10 sec rests
12.5 lbs x 10
17.5 lbs x 8
22.5 lbs x 4
Forward Laterals DBs
25 lbs x 10
30 lbs x 10
35 lbs x 8
Shrugs 10 sec Rest
90 lbs x 10
140 lbs x 10
160 lbs x 8
Upright Rows Cables
67.5 lbs x 10
72.5 lbs x 10
77.5 lbs x 8
7/27/11
Bis & Tris
DB Curls
35 lbs x 10
40 lbs x 8
45 lbs x 4
Cable Hammers Rest Pause Sets 10 sec Rest
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 4
Single Arm Tri Ext
17.5 lbs x 10
22.5 lbs x 10
27.5 lbs x 8
Reverse Grip Curls
50 lbs x 10 2 sets
60 lbs x 8
Machine Preacher Curls
70 lbs x 10
80 lbs x 8
90 lbs x 8 + 2 spotted
Triangle Tri Ext
62.5 lbs x 10
67.5 lbs x 10
72.5 lbs x 9
Dips
3 sets x 12
Black Rope across body
32.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
Weighing in at 150 so officially reached my summer goal. Lets see how much more I can add in this last month.
7/28/11
Chest
Decline Barbell Press
155 lbs x 10
185 lbs x 8
205 lbs x 5
Cable Pulleys Upward Rest Pause Sets 10 sec rest
12.5 lbs x 10
17.5 lbs x 9
22.5 lbs x 4
Incline DB Presses
65 lbs x 10
70 lbs x 9
75 lbs x 4 + 1 Spotted
Supine DB Flyes
35 lbs x 10
40 lbs x 10
45 lbs x 7
Hardest lift day in a while and the start of the hardest month started fasting today and some of my lifts took a hit because I wasn't as strong with the lack of food and water.
8/1/11
Back
Lat Pull Over
90 lbs x 10
110 lbs x 10
140 lbs x 8
Cable Lat Bar Pull down
62.5 lbs x 10
67.5 lbs x 8
72.5 lbs x 4
Single Arm DB Rows
80 lbs x 10
90 lbs x 7 2 sets
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 8
200 lbs x 6
8/2/11
Shoulders & Traps
DB Shoulder Presses
55 lbs x 10
60 lbs x 8
65 lbs x 5
Side Laterals Decreasing No rest
22.5 lbs x 10
17.5 lbs x 10
12.5 lbs x 10
Forward Laterals
25 lbs x 10
30 lbs x 10
35 lbs x 7
Shrugs Rest Pause Sets 10 sec rest
90 lbs x 10
140 lbs x 10
160 lbs x 10
Cable Upright Rows
62.5 lbs x 10
67.5 lbs x 10
72.5 lbs x 8
8/3/11
Bis & Tris
DB Curls
30 lbs x 10
35 lbs x 8
40 lbs x 6
Cable Hammers Rest Pause Set 10 sec Rest
17.5 lbs x 10
22.5 lbs x 8
27.5 lbs x 4
Single Arm Tri Ext
17.5 lbs x 10
22.5 lbs x 10
22.5 lbs x 9
Machine Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 8
Reverse Bar Curls
50 lbs x 10 2 sets
60 lbs x 9
Triangle Tri Ext
62.5 lbs x 10
67.5 lbs x 8
72.5 lbs x 7
Black Rope Across Body
32.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
Cellardweller
08-04-11, 12:48 pm
Keep banging away bro. Doing good work. I hate cutting carbs too just because my lifts are weaker.
Im trying bro thanks alot.
8/4/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 8
205 lbs x 5
Cable Pulleys Upwards
12.5 lbs x 10
17.5 lbs x 8
22.5 lbs x 4
Incline DB Presses
65 lbs x 10
70 lbs x 7
75 lbs x 3
Iso Lateral Incline Press
90 lbs x 10
110 lbs x 8 2 sets
8/8/11
Back
Lat Pull Overs
90 lbs x 10
110 lbs x 10
140 lbs x 8
Straight Bar Lat Pull Cables
62.5 lbs x 10
67.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 6
100 lbs x 4
Wide Grip Lat Pulldown
160 lbs x 10
180 lbs x 8
200 lbs x 6 + 2 spotted
Wide Grip Seated Cable Rows
60 lbs x 10
70 lbs x 8 2 sets
Close Grip Isolateral Rows Hammerstrength
180 lbs x 10
250 lbs x 8
8/9/11
Shoulders & Traps
Side Laterals Cable
17.5 lbs x 10
DB Forward Laterals
25 lbs x 10
30 lbs x 10
35 lbs x 8
Iso Lateral Shoulder Press Hammer strength
110 lbs x 10
140 lbs x 8 2 sets
Side Lateral Raise DBs
25 lbs x 10
30 lbs x 10
40 lbs x 6
Shrugs rest pause set 10 sec rest
90 lbs x 10
140 lbs x 10
160 lbs x 8
Drop Set Shrugs
160 lbs x 6
140 lbs x 8
90 lbs x 10
So today I felt like a monster I feel stronger then ever without food I think my mental concentration has been there since I've been pushing beyond all my limits without any water all my lifts have been full of focus.
8/10/11
Bis & Tris
Alt DB Curls
30 lbs x 10
35 lbs x 8
40 lbs x 6
Single Arm Cable Hammers Rest Pause Sets 10 sec Rest
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 4
Single Arm Tri Ext
17.5 lbs x 10
22.5 lbs x 10
27.5 lbs x 6
Triangle Tri Ext
62.5 lbs x 10
67.5 lbs x 10
72.5 lbs x 7
Machine Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 8 + 2 spotted
Black Rope Tri Pull
32.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
Cellardweller
08-11-11, 1:36 pm
Glad to hear the cut is going good. Keep it up bro.
8/11/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 8
205 lbs x 4
Low Pulley Cable Raises Rest Pause Sets 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Hammer Strength Incline Press
90 lbs x 10
110 lbs x 10
140 lbs x 8
Supine DB Flyes
35 lbs x 10
40 lbs x 8
45 lbs x 7
Cellardweller
08-13-11, 2:02 pm
Loving the low pully cable raises. I can't do them in my gym, there's no room. Bet your upper pecs got hit good. Do you do them seated or standing?
Loving the low pully cable raises. I can't do them in my gym, there's no room. Bet your upper pecs got hit good. Do you do them seated or standing?
I do them standing.
Out of commission last week but I was back at it today. Felt great none of my lifts went down in weight. 2 weeks left in fasting then back to the grind.
8/22/11
Back
Lat Pull Overs
90 lbs x 10
110 lbs x 10
140 lbs x 8
Close Grip Isolateral Rows
180 lbs x 10
230 lbs x 8 2 sets
Black Rope Lat Pull
32.5 lbs x 10
37.5 lbs x 10
42.5 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 6
90 lbs x 6
Lat Pull Down
160 lbs x 10
180 lbs x 8
200 lbs x 6
8/23/11
Shoulders & Traps
Low Pulley Delt Raise
17.5 lbs x 10
Forward Laterals DBs
25 lbs x 10
35 lbs x 6 2 sets
Cable Upright Rows
62.5 lbs x 10
67.5 lbs x 10
72.5 lbs x 10
Shrugs Rest Pause Sets 10 sec rest
90 lbs x 10
140 lbs x 10
160 lbs x 8
Drop Set
160 lbs x 6
140 lbs x 7
90 lbs x 10
Iso Lateral Shoulder Press
90 lbs x 10
140 lbs x 8
160 lbs x 5
8/24/11
Chest
Decline Barbell Press
155 lbs x 10
185 lbs x 5
205 lbs x 3
Low Pulley Cable Rest Pause Set 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
High Pulley Cable Downward Flyes rest pause
27.5 lbs x 10
32.5 lbs x 9
37.5 lbs x 5
Hammer Strength Incline Press
90 lbs x 10
110 lbs x 8
140 lbs x 5
8/29/11
Back
Lat pull Over
90 lbs x 10
110 lbs x 10
140 lbs x 8
Hammer Strength Close Grip Lateral Rows
180 lbs x 10
230 lbs x 10
250 lbs x 8
Black Rope Lat Pull
32.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 8
200 lbs x 6
8/30/11
Fasting ended today. First day lifting with water and food felt AMAZING!
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 8
65 lbs x 7
Low Pulley Delt Raise
22.5 lbs x 5
Forward Laterals DBs
30 lbs x 10
35 lbs x 8
40 lbs x 6
Shrugs Rest Pause Sets 10 sec rest
90 lbs x 10
140 lbs x 10
160 lbs x 8
Drop Set Shrugs
160 lbs x 5
140 lbs x 8
90 lbs x 10
Iso Lateral Shoulder Press (Hammer Strength)
90 lbs x 10
140 lbs x 9
160 lbs x 6
Barbell Shrugs
135 lbs x 10 3 sets Each set Closer grip
8/31/11
Bis & Tris
DB Curls
30 lbs x 10
35 lbs x 9
40 lbs x 5
Cable Hammers Rest Pause Sets 10 sec Rest
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 4
Single Arm Tri Ext
17.5 lbs x 10
22.5 lbs x 9
27.5 lbs x 6
Straight Bar Tri Ext.
52.5 lbs x 10
62.5 lbs x 10
67.5 lbs x 8
Machine Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 5
Dips
3 sets x 10
Black Rope Across Body Tri Ext.
32.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 9
9/1/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 6
205 lbs x 4
Low Pulley Cable Raises rest pause sets 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
DB Supine Flyes
35 lbs x 10
40 lbs x 10
45 lbs x 9
Iso Lateral Incline Presses
90 lbs x 10
110 lbs x 10
140 lbs x 5
9/6/11
Back
Lat Pull Overs
90 lbs x 10
110 lbs x 10
140 lbs x 8
Black Rope Cable Lat Pull
37.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 10
Single Arm DB Rows
85 lbs x 10
90 lbs x 6 2 sets
Wide Grip Lat Pull Down
160 lbs x 10
180 lbs x 8
200 lbs x 7
9/7/11
Shoulders & Traps
DB Military Presses
55 lbs x 10 2 sets
65 lbs x 5
Low Pulley Delt Raise
22.5 lbs x 9
Db Forward Laterals
30 lbs x 10
35 lbs x 10
40 lbs x 8
Shrugs Rest Pause Sets 10 sec Rest
90 lbs x 10
160 lbs x 9
180 lbs x 6
Drop Set
180 lbs x 5
160 lbs x 8
90 lbs x 10
Barbell Presses
135 lbs x 10
205 lbs x 8
135 lbs x 10
Hammer Strength Shoulder Press
90 lbs x 10
140 lbs x 10
160 lbs x 7
9/12/11
Back
Lat Pull Overs
90 lbs x 10
140 lbs x 10
160 lbs x 6
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 9
100 lbs x 7
Straight Cable Lat Pull
52.5 lbs x 10
62.5 lbs x 10
67.5 lbs x 10
Bis
Straight Bar Curls
65 lbs x 10
85 lbs x 10 2 sets
Forward Curls
30 lbs x 10
35 lbs x 10
45 lbs x 8
Lying Straight Bar Reverse Grip Curls
52.5 lbs x 10
57.5 lbs x 10
57.5 lbs x 8
9/13/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 9
65 lbs x 7
Low Pulley Delt Raise
22.5 lbs x 10
17.5 lbs x 10
Forward Laterals DBs
25 lbs x 10
35 lbs x 10
40 lbs x 6
Shrugs Rest Pause Set 10 sec Rest
90 lbs x 10
160 lbs x 10
180 lbs x 8
Drop Set
180 lbs x 6
160 lbs x 8
90 lbs x 10
Barbell Shrugs Reverse Grip
135 lbs x 10
9/14/11
Bis & Tris
Decided to try something new, didn't rest at all through the whole workout one huge superset.
DB Alternating Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
DB Kick Backs In Between
15 lbs x 10 3 sets
Cable Hammers Increasing Set
17.5 lbs x 10
22.5 lbs x 10
27.5 lbs x 5
Single Arm Tri Pulldown
17.5 lbs x 10
22.5 lbs x 8
27.5 lbs x 6
Machine Preacher Curls
70 lbs x 10
80 lbs x 9
90 lbs x 5
In Between French Pull Overs
40 lbs x 10
DB Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 7
In Between Black Rope Tri Ext.
42.5 lbs x 10
47.5 lbs x 10
52.5 lbs x 8
Straight Bar Tri Ext.
52.5 lbs x 10
57.5 lbs x 7
62.6 lbs x 4
Dips
3 sets x 10
9/15/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 7
205 lbs x 3
Low Pulley Cable Pulls Rest Pause Sets 10 sec rests
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Incline Barbell Presses
65 lbs x 10
70 lbs x 7
75 lbs x 4
Supine DB Flyes
30 lbs x 10
40 lbs x 10
50 lbs x 4
9/19/11
Back & Bis
Straight Bar Lat Pull Supersetted with Pull Ups
37.5 lbs x 10
47.5 lbs x 10
57.5 lbs x 9
Single Arm DB Rows
85 lbs x 10
90 lbs x 8
100 lbs x 4
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 8
Barbell Rows
135 lbs x 10 2 sets
185 lbs x 5
DB Standing Alternating Curls
35 lbs x 10
40 lbs x 6
45 lbs x 4
Black Rope Cable Curls No rest
37.5 lbs x 10
42.5 lbs x 10
47.5 lbs x 8
Prison Curls
40 lbs Wide Grip, Then Reverse Grip
9/21/11
Bis & Tris
No Rest Ever through whole work out.
DB Curls
30 lbs x 10
35 lbs x 8
40 lbs x 6
Cable Hammers
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Reverse Bar Curls
55 lbs x 10 2 sets
75 lbs x 6
Machine Preacher Curls
70 lbs x 10
80 lbs x 8
90 lbs x 4
Dips
3 sets x 10
Black Rope Tri Ext. Behind Body
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 7
Single Arm Tri Ext.
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Triangle Tri Pull Down
42.5 lbs x 10
52.5 lbs x 10
62.5 lbs x 8
9/22/11
Chest & Tris
Decline Barbell Presses
155 lbs x 10
185 lbs x 7
205 lbs x 4
Low Cable Pulleys 10 sec Rest Pause Sets
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 5
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 4
Supine DB Flyes
35 lbs x 10
45 lbs x 6
55 lbs x 3
Superset Dips w/ Pull Ups
3 sets x 10
Single Arm Tri Ext No Rest
7.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 8
DB French Pull Overs No Rest
50 lbs x 10 3 sets
9/26/11
Back & Bis
Straight Bar Lat Pull SuperSetted With Pull Ups
37.5 lbs x 10
47.5 lbs x 10
57.5 lbs x 9
Lat Pull Down Wide Grip
160 lbs x 10
200 lbs x 8
220 lbs x 4
Lat Pull Overs
90 lbs x 10
140 lbs x 10
160 lbs x 7
Single Arm DB Rows
85 lbs x 10
90 lbs x 10
100 lbs x 4
Bis
DB Alternating Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
Rest Pause Sets Hammer Cables 10 sec Rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 4
Cable Downward Curl
42.5 lbs x 10
52.5 lbs x 10
62.5 lbs x 7
Prison Curls 40 lbs
9/27/11
Shoulders, Traps, Tris
DB Military Presses
55 lbs x 10
65 lbs x 7
65 lbs x 4
Low Pulley Delt Raise
17.5 lbs x 10
Forward Laterals DBs
30 lbs x 10
35 lbs x 8
45 lbs x 4
Shrugs Rest Pause Sets 10 sec Rest
90 lbs x 10
160 lbs x 9
180 lbs x 7
Drop Set
180 lbs x 6
160 lbs x 8
90 lbs x 10
Barbell Shrugs
135 lbs x 10
205 lbs x 10
225 lbs x 7
Triangle Tri Pull Down
42.5 lbs x 10
52.5 lbs x 10
62.5 lbs x 8
Tri Ext Rest Pause Set
12.5 lbs x 10
17.5 lbs x 8
7.5 lbs x 10
Black Rope Tri Ext.
32.5 lbs x 10
42.5 lbs x 9
52.5 lbs x 6
9/28/11
Bis & Tris No Rest
DB Curls
30 lbs x 10
35 lbs x 9
40 lbs x 7
DB Kick Backs in Between
15 lbs x 10
20 lbs x 10
25 lbs x 9
Machine Preacher Curls
70 lbs x 10
80 lbs x 9
90 lbs x 6
Straight Bar Tri Pull Down
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 8
Lying Straight Bar Curls
52.5 lbs x 10
62.5 lbs x 9
72.5 lbs x 7
Dips
3 sets x 10
Reverse Barbell Curls
60 lbs x 10
70 lbs x 8
80 lbs x 5
10/3/11
Back & Bis
Straight Bar Pull Down Supersetted with Pull Ups
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 8
Cable Hammers Rest Pause Sets 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 7
DB Alternating Curls
30 lbs x 10
40 lbs x 6 2 sets
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 6
Machine Preacher Curls
70 lbs x 10
105 lbs x 3
80 lbs x 5
10/4/11
Shoulders, Traps, Tris
DB Military Presses
55 lbs x 10
60 lbs x 6
60 lbs x 7 ( with spot)
Low Pulley Delt Raise
17.5 lbs x 10
Forward Laterals
25 lbs x 10
30 lbs x 10
35 lbs x 8
Shrugs
Rest Pause Set 10 sec Rest
90 lbs x 10
165 lbs x 8
185 lbs x 6
Drop Set
185 lbs x 5
165 lbs x 7
90 lbs x 10
Tri Ext Triangle
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 6
Black Rope Pull
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 10
Bench Dips
30 Reps
Barbell Shrugs
135 lbs x 10
185 lbs x 7 2 sets
10/5/11
Bis & Tris
No Rest At All.
Machine Preacher Curls
70 lbs x 10
80 lbs x 8
90 lbs x 5
DB Curls
35 lbs x 10
40 lbs x 7
30 lbs x 10
Single Arm Tri Ext.
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Straight Bar Tri Ext
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 8
Dips
3 sets x 10
DB Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 8
Triangle Tri Ext.
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 7
10/17/11
Back
Lat Pullovers
100 lbs x 10
140 lbs x 10
160 lbs x 9
Straight Bar Lat Pull
42.5 lbs x 10
52.5 lbs x 10
62.5 lbs x 9
Wide Grip Lat Pull Down
160 lbs x 10
180 lbs x 10
200 lbs x 8
DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 5
10/18/11
Shoulders & Traps
DB Presses
55 lbs x 10
60 lbs x 10
65 lbs x 7
Low Pulley Delt Raise
17.5 lbs x 10
Forward Laterals DB
30 lbs x 10
35 lbs x 10
40 lbs x 9
Shrugs Rest Pause Set 10 sec rest
90 lbs x 10
160 lbs x 9
180 lbs x 6
Drop Set
180 lbs x 6
160 lbs x 7
90 lbs x 10
Hammer Strength Shoulder Press
160 lbs x 7
140 lbs x 8
110 lbs x 10
Barbell Shrugs Close Grip
135 lbs x 10
155 lbs x 10
185 lbs x 7
10/24
Back
Lat Straight Bar Pulls
52.5 lbs x 10
62.5 lbs x 8
72.5 lbs x 7
Pull Ups In Between Each Set 10 reps
Lat Pull Down Wide Grip
160 lbs x 10
180 lbs x 10
200 lbs x 7
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
100 lbs x 6
Barbell Rows
135 lbs x 10 2 sets
185 lbs x 5
Seated Close Grip Cable Rows
60 lbs x 10
70 lbs x 10
80 lbs x 10
10/25/11
Shoulders & Traps
Low Pulley Delt Raises
17.5 lbs x 10
12.5 lbs x 10
DB Shoulder Presses
55 lbs x 10
60 lbs x 8
65 lbs x 8 w/ spot
Forward Laterals
30 lbs x 10
35 lbs x 10
40 lbs x 8
Shrugs Rest Pause Sets 10 sec Rest
90 lbs x 10
160 lbs x 8
180 lbs x 7
Drop Sets
180 lbs x 6
160 lbs x 7
90 lbs x 10
Hammer Strength Shoulder Presses
160 lbs x 7
140 lbs x 9
110 lbs x 10
Barbell Shrugs
135 lbs x 10
Reverse Grip 185 lbs x 10
FtR 135 lbs x 10
Upright Rows
85 lbs x 10
75 lbs x 10
95 lbs x 8
10/26/11
Bis & Tris 30 sec rest day
Alt DB Curls
30 lbs x 10
35 lbs x 10
40 lbs x 6
Cable Hammers RPS 10 sec rest
22.5 lbs x 10
17.5 lbs x 10
27.5 lbs x 6
Triangle Tri Pull Down
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 7
Dips
3 sets x 10
Machine Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 7
Forward Hammers
30 lbs x 10
35 lbs x 10
40 lbs x 8
Reverse Grip Bar Curls
70 lbs x 7
40 lbs x 10
70 lbs x 10
Black Rope Tri Pull
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 7
U Mad Brah?
10-27-11, 2:06 pm
keep breaking walls my good brah
10/27/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 8
205 lbs x 4
Cable Upward Pull RPS 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 6
Incline DB presses
60 lbs x 10
65 lbs x 8
70 lbs x 7 w/ spot
Supine DB Flyes
30 lbs x 10
40 lbs x 10
50 lbs x 8
11/7
Back
Straight Bar Lat Pull Down SSetted with Pull Ups
52.5 lbs x 10
62.5 lbs x 8
72.5 lbs x 4
Lat Pull Down Wide Grip
180 lbs x 10
200 lbs x 8
220 lbs x 7
Kettle Bell Dead Lifts 10 sec RPS
25 lbs x 10
25 lbs x 10
50 lbs x 8
Single Arm DB Rows
80 lbs x 10
90 lbs x 9
100 lbs x 6
Reverse Grip Bent Over Rows
135 lbs x 10
185 lbs x 5
155 lbs x 10
11/8/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
65 lbs x 5
65 lbs x 7 w. spot
Low Pulley Delt Raise
17.5 lbs x 10
22.5 lbs x 8
22.5 lbs x 6
Forward Laterals DBs
30 lbs x 10
35 lbs x 8
40 lbs x 6
Shrugs RPS 10 sec rest
90 lbs x 10
160 lbs x 8
180 lbs x 5
Drop Set
180 lbs x 4
160 lbs x 6
90 lbs x 10
Barbell Shrugs
135 lbs x 10
205 lbs x 8
Close Grip
155 lbs x 10
Hammer Strength Presses
160 lbs x 7
140 lbs x 8
110 lbs x 5 No Rest 180 lbs x 10
11/9/11
Bis & Tris
DB Alternating Curls
30 lbs x 10
35 lbs x 8
40 lbs x 7
In Between DB Alt Reverse Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
Cable Hammers RPS 10 sec rest
22.5 lbs x 10
27.5 lbs x 6
17.5 lbs x 10
Single Arm Tri Ext.
22.5 lbs x 10
27.5 lbs x 8
32.5 lbs x 6
Black Rope Across Body
42.5 lbs x 10
52.5 lbs x 10
62.5 lbs x 8
Dips
2 sets x 10
3rd set weighted 25 lbs x 10
Machine Preacher Curls
70 lbs x 10
90 lbs x 10
100 lbs x 7
Standing Hammers
30 lbs x 10
35 lbs x 9
40 lbs x 6
Triangle Tri Ext.
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 5
67.5 lbs x 3
Plate Pinches
10 lbs 3 sets 45 seconds
11/10/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 7
205 lbs x 5 w/ spot
Low Pulley Cable Raises RPS 10 sec rest
12.5 lbs x 10
17.5 lbs x 10
22.5 lbs x 8
Supine DB Hammers
30 lbs x 10
40 lbs x 10
50 lbs x 8
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 5
RPS Push ups
3 sets x 10
11/14/11
Back
Straight Bar Pull
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 6
SS with Pull Ups
3 sets x 10
Wide Grip Pull Downs
180 lbs x 10
200 lbs x 7 2 sets
Single Arm DB Rows
80 lbs x 10
90 lbs x 6
100 lbs x 4
11/15/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 8
65 lbs x 5
DB Side Lateral Raises
30 lbs x 10
35 lbs x 8
40 lbs x 6
Low Pulley Delt Raises
17.5 lbs x 10
DB Forward Lateral Raises
30 lbs x 10
35 lbs x 8
40 lbs x 6
Shrugs RPS 10 sec rest
90 lbs x 10
160 lbs x 8
180 lbs x 5
Drop Set
180 lbs x 6
160 lbs x 7
90 lbs x 10
Hammer Strength Shoulder Presses
180 lbs x 5
160 lbs x 7
140 lbs x 10
Barbell Shrugs
135 lbs x 10 2 sets
205 lbs x 8
11/16/11
Bis & Tris
DB Alt Curls
30 lbs x 10
35 lbs x 10
40 lbs x 8
Reverse DB Alt Curls
30 lbs x 10
35 lbs x 8
40 lbs x 7
Cable Hammers RPS 10 sec rest
17.5 lbs x 10
22.5 lbs x 8
27.5 lbs x 6
Single Arm Tri Ext.
22.5 lbs x 10
27.5 lbs x 8
32.5 lbs x 6
Triangle Tri Pull Down
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 5
67.5 lbs x 3
Machine Preacher Curls
70 lbs x 10
80 lbs x 10
90 lbs x 8
DB Hammers
40 lbs x 6
35 lbs x 9
30 lbs x 10
Black Rope Tri Ext
32.5 lbs x 10
42.5 lbs x 10
52.5 lbs x 8
Cellardweller
11-17-11, 1:20 pm
Hey Shiz, what's up? Looking good in here. Bet you're putting on some good size with all that volume.
I'm trying bro I am trying put on a couple pounds just gtta keep it goin.
11/17/11
Chest
Decline Barbell Presses
155 lbs x 10
185 lbs x 6
205 lbs x 4
Low Pulley Chest Raises
17.5 lbs x 10
22.5 lbs x 8
12.5 lbs x 10
SS Push Ups
3 sets x 10
Incline DB Presses
60 lbs x 10
65 lbs x 8
70 lbs x 6
Supine DB Flyes
30 lbs x 10
40 lbs x 10
55 lbs x 4
11/21/11
Back
Lat Pull Straight Bar
52.5 lbs x 10
62.5 lbs x 10
72.5 lbs x 8
SS with Pull Ups
3 sets x 10
Wide Grip Lat Pull Down
180 lbs x 10
200 lbs x 8
220 lbs x 4 w. spot
Single Arm DB Rows
80 lbs x 10
90 lbs x 8
105 lbs x 4
Dead Lifts Kettle Bells
30 lbs x 10
Barbell Rows Reverse Grip
135 lbs x 10 3 sets
12/13/11
Finally able to log my workouts again after finals week I had absolutely no time.
Back
Lat Pull Over
140 lbs x 10
160 lbs x 8
180 lbs x 5
Straight Bar Pull Down
45 lbs x 10
52.5 lbs x 10 2 sets
Lat Pull Down Wide Grip
145 lbs x 10
160 lbs x 10
200 lbs x 8
DB Single Arm Rows
80 lbs x 10
90 lbs x 8
100 lbs x 6
Cellardweller
12-14-11, 11:21 am
Way to hit those wings.
Thanks bro, tryin to fly.
12/14/11
Shoulders & Traps
DB Military Presses
55 lbs x 10
60 lbs x 6
60 lbs x 4 (No Spot)
Side Lateral Raises DBs
30 lbs x 10
35 lbs x 10
40 lbs x 8
Low Pulley Side Lateral
15 lbs x 10
Forward Laterals DBs
30 lbs x 10
35 lbs x 8
40 lbs x 6
Hammer Strength Shoulder Press
180 lbs x 4
160 lbs x 6
140 lbs x 7
Seated Shrugs
90 lbs x 10
180 lbs x 6 2 sets
Barbell Shrugs RPS 10 sec Rest
135 lbs x 10
155 lbs x 10
175 lbs x 6