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braves561
08-19-12, 4:31 pm
Male
24 yrs old
5'9
150 lbs.
Roughly 12% BF or so

This will be my workout journal.

braves561
08-19-12, 4:34 pm
08192012

upper A

warm-ups not included

bent over row
155 x 12
155 x 10

flat dumbbell bench press
65's x 12
65's x 12

close grip bench press
135 x 12
155 x 10

wide grip lat pulldown
115 x 12
125 x 10
125 x 10
125 x 10

standing barbell military press
65 x 12
65 x 12
65 x 12
65 x 12

barbell shrugs
155 x 12
155 x 12

braves561
08-20-12, 3:49 pm
08202012

10 mins HIIT on exercise bike
20 mins of light pedaling on exercise bike'
40 mins of walking

3x 12 crunches
3x12 lying leg raises
3x12 torso twists

braves561
08-28-12, 12:17 pm
still been lifting, just forgot to log..

08282012
Chest
warm-ups not included

incline barbell bench press
115 x 10
115 x 10
115 x 10

flat dumbbell bench press
65's x 12
65's x 10
65's x 10

incline dumbbell flyes
25's x 15
25's x 15
25's x 15

dips
bw x 15
bw x 12
bw x 12

dumbbell pullover
60 x 12
60 x 12
60 x 10

chest was sore heading into this workout because i just hit it two days ago finishing off my old split

braves561
09-26-12, 9:21 am
Forgot to log lol...

09232012

back squat
45 x 10
135 x 5
155 x 5
185 x 5
185 x 5
185 x 5
135 x 10

lying leg curl
100 x 10
100 x 10
100 x 10

seated calf raises
90 x 12
115 x 12
115 x 12

barbell row
45 x 12
135 x 8
145 x 8
145 x 8
145 x 8

wide grip pull ups
bw x 10
bw x 10
bw x 8
bw x 5

dumbbell curl
30's x 10
30's x 10

braves561
09-26-12, 9:23 am
09242012

15 minutes of 10 second sprint @ level 10, 50 second light pedaling @ level 3 on exercise bike

rope cable crunches
hanging leg raises
cable ax choppers

braves561
09-26-12, 9:26 am
09252012

incline barbell bench press
45 x 20
115 x 5
135 x 5
125 x 5
105 x 8
105 x 8

dips
bw x 10
bw x 10

seated dumbbell overhead press
40's x 10
50's x 10
50's x 10
50's x 10

dumbbell side laterals
20's x 10
20's x 10

skullcrushers
65 x 10
65 x 10

planks
2 x 1 minute holds

side planks
2 x 30 seconds/side holds

braves561
09-27-12, 3:15 pm
09272012
lower #1

deadlift
135 x 10
185 x 10
185 x 10

front squat
45 x 12
95 x 15
95 x 15
95 x 12
95 x 12
95 x 12

lying leg curl
90 x 12
90 x 12
90 x 12
90 x 10
90 x 10

seated calf raise
125 x 12
125 x 12
125 x 12

alternating db curl
30's x 10
30's x 10
30's x 10

bb wrist curl
65 x 12
65 x 12
65 x 12

braves561
09-28-12, 10:24 am
09281987
upper #1

bent over bb row
45 x 10
145 x 10
145 x 10

bb standing military press
45 x 10
75 x 12
75 x 12
75 x 12
75 x 10

bb shrugs
185 x 12
185 x 12

flat db bench press
40's x 12
70's x 10
60's x 12

cgbp
135 x 10
135 x 10

wide grip lat pulldown
100 x 12
115 x 10
115 x 10
115 x 10

braves561
09-29-12, 7:35 pm
09292012
hiit + abs

10 minutes walking
5 mins light pedaling on exercise bike
5 intervals of 15 seconds all out @ level 10 then 45 seconds light pedaling @ level 3
5 mins light pedaling on exercise bike
5 intervals of 15 seconds all out @ level 10 then 45 seconds light pedaling @ level 3
10 minutes walking

weighted hyper extensions + weighted decline sit ups super set 3 x 12
hanging leg raises + weighted side twists super set 3 x 12

braves561
09-30-12, 1:33 pm
09302012
lower #2

back squat
45 x 12
135 x 8
155 x 10
165 x 10

leg press
5 sets of 12 at varying weight

standing calf raises
225 x 12
225 x 12
225 x 15

sldl (working on form)
45 x 10
135 x 12
135 x 10
135 x 10
115 x 12
115 x 12

bb curl
65 x 12
65 x 12
65 x 12

db cross body hammer curl
35's x 10
35's x 10
30's x 12