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Iceiktitan
05-09-13, 9:23 pm
Starting this one late seeing as we are already in May but here goes nothin.

Iceiktitan
05-09-13, 9:27 pm
-5/7-

(Left Quad 22 3/4ths and Ham ) (Right Quad and Ham 22 3/4ths )

(Waist 31 1/2 ) / (Hips 33 )


(Chest under Arms 39 1/2 )


(Left Arm 15 1/4 Right Arm 15 1/4 )


(Left Forearm 12 1/2 Right Forearm 12 1/2 )

Warmup: 25 Pushups/Stretching

Standing Rear Delt Dumbell Raises
10's x 12, 15's x 10, 20's x 8

Standing Military Bar Press
25ps x 10, 35ps x 10, 45ps x 10

Standing Dumbell Side Raises
10's x 12/12, 15's x 10/10, 20's x 8/8

Firefist
05-10-13, 10:01 am
Of course im in. Good to see you back brother.

Chase "BIG COUNTRY" Browning
05-10-13, 6:19 pm
Hell yea buddy welcome back

Iceiktitan
05-11-13, 9:20 pm
5-11-2013 Biceps
Warmup: Pushups/Stretching

Seated Dumbell Curls
10's x 10/10
15's x 10/10
20's x 10/10

Standing Hammer Curls
40's x 8/8
50's x 8/8

Standing Dumbell Curls
15's x 12/12
20's x 12/12
25's x 12/12

Iceiktitan
05-11-13, 9:20 pm
Hell yea buddy welcome back

Thanks man.

Iceiktitan
05-11-13, 9:21 pm
Of course im in. Good to see you back brother.
Thanks man.

Iceiktitan
05-14-13, 11:04 pm
5-14-2013 Pecs/Triceps

Warmup.......

Incline Dumbell Bench
40's x 12
50's x 12
50's x 12

Flat Dumbell Flys
15's x 12
20's x 12
25's x 12

Flat Barbell Press
55lbs per side x 10
67.5 lbs per side x 10
72.5 lbs per side x 10

1 Arm Tricep Extensions
10lbs x 12/12
15lbs x 12/12

deanna7272
05-14-13, 11:10 pm
No better time than now....

Glad to see you'll be around more, right???

Iceiktitan
05-18-13, 9:34 pm
5-15-2013 (Back)
Warmup: Pushups/Stretching

Close Grip Lat Pulldowns
120lbs x 10
140lbs x 10

Wide Grip Seated Rows
120lbs x 10
140lbs x 10

Smith Machine Deadlifts
90lbs x 10
145lbs x 8
185lbs x 6

Rear Delt Cable Crossovers
10lbs per side x 25
15lbs per side x 20

Smith Machine Shrugs
90lbs x 10
180lbs x 8
270lbs x 6

5-18-2013 (Calves/Abs)
Warmup: Stretching

Calf Extensions
150lbs x 12
170lbs x 10
190 lbs x 8

Ab Station Plank v-ups ss V-ups
Bw x 5 x 5
Bw x 5 x 5
Bw x 5 x 5

Smith Machine Calf Raiseups
100lbs x 12
140lbs x 10
180lbs x 8

V-Bar Crunchdowns
50lbs x 10
80lbs x 10

Iceiktitan
05-18-13, 9:35 pm
Posting more yes..........

No better time than now....

Glad to see you'll be around more, right???

Big C
05-18-13, 10:53 pm
Hey buddy glad you're back in the gym we need to catch up soon miss ya man.

Iceiktitan
05-22-13, 2:02 pm
5-20-2013 Legs
Warmup......Stretching....

Leg Extensions
30lbs x 15
50lbs x 15

Hip Abductor (2 different placements per set)
90lbs x 7 x 7
110 lbs x 7 x 7

Hip Adductor (2 different placements per set)
90lbs x 7 x 7
110 lbs x 7 x 7

Hamstring Curl Machine
30lbs x 15
50lbs x 15

Smith Machine Squats
100lbs x 6
140lbs x 6
180lbs x 6
205 lbs x 3

5-21-2013 Biceps and Triceps
Warmup.....Stretching

Seated Dumbell Curls
10's x 8/8
15's x 8/8
20's x 8/8

1 Arm Iso Curls
15lbs x 25/25
15lbs x 25/25

Intermission...

1 Arm Tricep Pulldowns
15lbs x 25/25
10lbs x 20/20

2 Arm Tricep Extensions
50lbs x 8
65lbs x 8
80lbs x 8
95lbs x 5

Iceiktitan
05-22-13, 2:02 pm
For sure. Hit me up via cellphone.

Hey buddy glad you're back in the gym we need to catch up soon miss ya man.

Iceiktitan
05-24-13, 10:43 pm
5-24-2013 Shoulders

Warmup/Stretching

Standing Dumbell Side Raises
10's x 12/12
15's x 10/10
20's x 10/10

Seated Military Dumbell Presses
40's x 8
50's x 6
50's x 6

Laying Rear Delt Dumbell Raises
10's x 12
15's x 10
20's x 10

Iceiktitan
05-26-13, 10:30 pm
5-26-2013 Pecs/Triceps

Warmup..Stretching

Incline Barbell Press
50lbs per side x 6
60lbs per side x 6
70lbs per side x 6
80lbs per side x 6

Flat Dumbell Flys

15 lb db's x 10
20 lb db's x 10
25 lb dbs x 10
30 lb db's x 10

Barbell Skullcrushers

10 lbs per side x 12
12.5 lbs per side x 12
15lbs per side x 12

Iceiktitan
05-30-13, 9:21 pm
5-28-2013 Back
Warmup/Stretching

Rear Delt Cable Crossovers
10lbs per side x 20
10lbs per side x 20

Wide Grip Seated Rows
140lbs x 10
160lbs x 10

Close Grip Lat Pulldowns
140lbs x 10
160lbs x 10

Close Grip Seated Rows
140lbs x 10
160lbs x 10

1 Arm Rows
60's x 10/10
60's x 10/10

Smith Machine Shrugs
90lbs x 10 front x 10 behind back
140lbs x 10 front x 10 behind back


5-30-2013 Legs
Warmup/Stretching....

Hamstring Curl Machine

30lbs x 10
35lbs x 10
40lbs x 10
45 lbs x 10

Hip Adductor Machine (2 different foot placements 10 for one 10 for the other)

90lbs x 10 x 10
110lbs x 10 x 10

Hip Abductor Machine (2 different foot placements 10 for one 10 for the other)

90lbs x 10 x 10
110lbs x 10 x 10

Smith Squats
100lbs x 5, 140lbs x 5, 180lbs x 5

superset

Smith Deadlifts
100lbs x 5, 140lbs x 5, 180lbs x 5

Leg Press Machine
100lbs x 10
140lbs x 10
180lbs x 10

*Finisher*

Smith Squats 90lbs x 15
ss
Smith Deadlifts 90lbs x 15

Notes: If you are going to superset two major bodyparts, make sure you have plenty of time to digest your food before heading to the gym or you will be puking it back up if you are pushing yourself hard enough...

Iceiktitan
06-06-13, 10:54 pm
6-2-2013 Calves and Abs

Pre-Workout Warmup/Stretching...

V Bar Crunchdowns Staright
50lbs x 10, 60lbs x 10

V-Bar Crunchdowns to the Sides
50lbs x 10, 60lbs x 10

Calf Extensions
150lbs x 12
170lbs x 12
190lbs x 10

Ab Station V-Ups
BW x 10
BW x 10

Smith Machine Calf Raiseups
100lbs x 12
140lbs x 12
180lbs x 10

Calf Press on Leg Press Burnout ...
50lbs x 50

6-3-2013

Pre-Workout Warmup/Stretching...

Seated Dumbell Side Raises
10's x 10, 15's x 10

Standing Cable Front Raises
15lbs x 10/10, 20lbs x 10/10

Standing Dumbell Side Raises
20lbs x 8/8

Seated Dumbell Front Raises
25lbs x 8/8

Seated Dumbell Military Press
40's x 6
45's x 6
50's x 6
55's x 6

Smith Machine Shrugs 90lbs x 10, 180lbs x 10
ss
Dumbell Shrugs 55's x 10, 60's x 10

6-6-2013 Biceps

Warmup/Stretching

Seated Dumbell Curls

5' x 10 to 5/5
10's x 10 to 5/5

Standing Two Arm Cable Curl

50lbs x 12
57.5lbs x 10
65lbs x 6 drop to 57.5lbs x 2

Superman Curl

10lbs per side x 10
15lbs per side x 7 then 8 then 9 then 10

Hammer Curl Burnout
45's x 7/7 drop to 35's x 8/8 drop to 15's x 10/10 Regular Dumbell Curl

Iceiktitan
06-09-13, 5:13 pm
6-9-2013 Chest

Warmup/Stretching

Flat Dumbell Bench Press

25's x 20
40's x 12
50's x 12
50's x 12

Flat Dumbell Flys

15's x 12
20's x 12
25's x 12

Incline Dumbell Bench Press

50's x 12
50's x 12
50's x 12

Rib Cage Builder

15lbs x 8
20lbs x 8
25lbs x 8

Bike Ride for 6-10 miles

Iceiktitan
06-11-13, 9:24 pm
6-11-2013 Back

Warmup/Stretching

Smith Machine Deadlifts without straps

90lbs x 10
145lbs x 10
185lbs x 6
225lbs x 6

Incline Rear Delt Cable Crossovers

5lbs per side x 10, 10lbs per side x 8, 15lbs per side x 6
ss

Bent Over Rear Delt Cable Crossovers

5lbs per side x 10, 10lbs per side x 8, 15lbs per side x 1 drop to 10lbs per side x 5

Close Grip Seated Rows

140lbs x 8
160lbs x 8
180lbs x 8

Wide Lat Pulldowns

100lbs x 8
120lbs x 8
140lbs x 8

Iceiktitan
06-15-13, 7:53 pm
6-13-2013 Calves and Abs

Warmup/Stretching

Leg Kneeups

Leg weight x 10
Leg Weight x 10

Ab Station Legups

Leg weight x 10
Leg weight x 10

V Bar Crunchdowns

50lbs x 10/10
60lbs x 10/10

Smith Machine Calf Raiseups

130lbs x 12
150lbs x 10
170lbs x 8
190lbs x 6

Calf Extension Machine

140lbs x 12
160lbs x 10
180lbs x 8
200lbs x 6

*Followed by a bike ride to the edinboro wal-mart..8-10 miles

6-15-2013 Legs

Leg Extensions

30lbs x 15
40lbs x 15

Hamstring Curl Machine

35lbs x 15
45lbs x 15

Hip Adductor Machine (2 different leg placements)

110lbs x 10/10
110lbs x 10/10

Hip Abductor Machine (2 different leg placements)

110lbs x 10/10
110lbs x 10/10

Smith Machine Squats

110lbs x 6
140lbs x 6
170lbs x 6
200lbs x 6

Iceiktitan
06-21-13, 1:16 pm
6-18-2013 Shoulders
Warmup/Stretching

Standing Barbell Curls Wide
10lbs per side x 10
12.5lbs per side x 12
15lbs per side x 15

Standing Barbell Curls Neutral
10lbs per side x 10
12.5lbs per side x 12
15lbs per side x 15

Standing Barbell Curls Wide Heavy 50lbs per side x 5, 50lbs per side x 5
ss
Standing Barbell Curls Neutral Heavy 50lbs per side x 5, 50lbs per side x 5

Standing Side Dumbell Raises

20 x 8/8
25 x 8/8

Lying Dumbell Rear Delt Raises

20 x 8/8
25 x 8/8

6/20/2013 Biceps
Warmup/Stretching
10 minutes on the Sitdown Bike

Seated Dumbell Curl ( Regular Curl to Hammer Curl)

5's x 7/7 7/7, 10's x 7/7 7/7

Standing Bar Curl

50lbs x 10, 57.5lbs x 8, 65lbs x 6

Seated Iso Incline Preacher Curl

15lbs x 12/12, 15lbs x 12/12

Dumbell Preacher Curl

35 x 10/10, 40 x 10/10

Standing Dumbell Curl

15 x 20/20, 20 x 15/15 to Hammer Curl 5/5

Firefist
06-21-13, 3:37 pm
I've been doin my curls wide too brother, they definitely have turned things up a bit.

Firedrake
06-25-13, 2:33 pm
Good looking work, Ice!

I'm back on the Forum and gunning hard for two shows in November.

Iceiktitan
06-30-13, 3:19 pm
6-22-2013 Triceps/Pecs
Pre-Workout Warmup/Stretching

Flat Dumbell Flys

15lb db's x 12
20lb db's x 12
25lb db's x 12

Flat Barbell Press

55lbs per side x 6
65lbs per side x 6
75lbs per side x 6
85lbs per side x 6

BW Pushups

15, 15
ss

Incline Dumbell Flys

10lb db's x 12
15lb db's x 12

Barbell Skullcrushers

15lbs per side x 8
20lbs per side x 8
25lbs per side x 8

6-24-2013 Back
Pre-Workout Warmup/Stretching

Wide Grip Seated Rows

140lbs x 12
160lbs x 12

Smith Machine Shrugs

45lbs per side x 10 front 10 back
60lbs per side x 10 front 10 back
75lbs per side x 10 front 10 back

Rear Delt Cable Crossovers

10lbs per side x 15
15lbs per side x 15
20lbs per side x 6 drop to 10lbs per side x 19

Rear Close Grip Lat Pulldowns

120lbs x 12
140lbs x 12

Lying Rear Delt Raises

5's x 10, 10's x 10

ss

1 Arm Dumbell Rows

35's x 12, 45's x 12

Calves/Abs???? Definetely did this but I lost my documentation lol

6-29-2013 Legs
Pre-Workout Warmup/Stretching
10 minutes on the sitdown bike

Leg Press Machine

100lbs x 12
140lbs x 12
180lbs x 12

Hip Adductor Machine (2 different placements)

110lbs x 12/12
110lbs x 12/12

Hip Abductor Machine (2 different placements)

110lbs x 12/12
110lbs x 12/12

Smith Machine Squats

100lbs x 10
135lbs x 10
170lbs x 10

Hamstring Curl Machine

30lbs x 10
35lbs x 10
40lbs x 10
45lbs x 10
50lbs x 10

Iceiktitan
11-04-13, 12:00 am
Pre-Workout Cardio

-Treadmill-
5 minutes at 5.0 mph followed by lower body stretching
5 minutes at 7.0 mph followed by lower body stretching

-Tricep Cable Kickbacks-

10lbs x 13/13, 15lbs x 10/10

-Fly Machine- *aka Pec Deck*

50lbs x 20 x 2 sets

(Upper body stretching)

-Flat Smith Machine Bench- *Apparatus is 20lbs which is not added to the total weight used here*

100lbs x 8, 120lbs x 8, 140lbs x 8

*I am still fighting a nagging left front deltoid injury so heavy weight won't be used until it's healed.*

-High Cable Crossovers-

15lbs per side x 10 x 2 sets

-Low Cable Crossovers-

15lbs per side x 10, 20lbs per side x 10

-Tricep EZ Curl Bar Extensions-

65lbs x 10, 72.5lbs x 10

-Body Weight Pushups-

1 set x 10

-Cool down-

Upper Body Stretching

deanna7272
11-04-13, 7:46 am
That's one helluva split you have there... June/November... How is that working for ya?? Just teasin...lol. I know you're doing work... Glad to see ya on here posting... I check out your FB updates also... Maybe you have something there, limiting social media and just busting ass... Hmmm.... ;-)

Hope to see ya soon...

Big C
11-04-13, 5:59 pm
You still train?? Thought you were too busy playing COD :)

Hope to catch you soon old buddy.

Iceiktitan
11-05-13, 6:27 pm
Creeperrrr. Jk. Hope to see you soon as well and catch up.


That's one helluva split you have there... June/November... How is that working for ya?? Just teasin...lol. I know you're doing work... Glad to see ya on here posting... I check out your FB updates also... Maybe you have something there, limiting social media and just busting ass... Hmmm.... ;-)

Hope to see ya soon...

Iceiktitan
11-05-13, 6:28 pm
Yes. Nuff said.

You still train?? Thought you were too busy playing COD :)

Hope to catch you soon old buddy.

Iceiktitan
11-05-13, 6:32 pm
Pre-Workout Cardio

-Treadmill-
5 minutes at 5.0 mph followed by lower body stretching
5 minutes at 7.0 mph followed by lower body stretching

(Upper body stretching)

-Bicep Machine-

50lbs x 10/10, 70lbs x 10/10, 90lbs x 10/10

-Standing Dumbell Curl-

20's x 12, 25's x 12

-1 Arm Isolation Concentration Curls-

10lbs x 15/15

Firefist
11-05-13, 6:43 pm
Brother! Good to have ya back.

deanna7272
11-05-13, 7:11 pm
Creeperrrr. Jk. Hope to see you soon as well and catch up.

Just a Creep yeah, I keep it on the down low....

Iceiktitan
11-06-13, 5:13 pm
(Measurement Update)
*Note: All measurements were done first thing in the morning cold and without flexing*

Left Quad and Hamstring- 22.5 inches

Right Quad and Hamstring- 22.5 inches

Left Calf- 14.5 inches

Right Calf- 14.25 inches

Waist- 30 inches

Hips- 32 inches

Chest *Under arms*- 38.5 inches

Left Arm- 14.5 inches

Right Arm- 14.5 inches

Left Forearm- 11.5 inches

Right Forearm- 11.5 inches

Iceiktitan
11-06-13, 6:06 pm
Smart move? lol

Just a Creep yeah, I keep it on the down low....

Iceiktitan
11-06-13, 6:07 pm
Thanks man but I never really left. I just went into stealth mode lol.
QUOTE=Firefist;1346593]Brother! Good to have ya back.[/QUOTE]

Iceiktitan
11-09-13, 12:53 am
Pre-Workout Cardio

-Treadmill-
5 minutes at 5.0 mph with 1% incline followed by lower body stretching
5 minutes at 7.0 mph with 1 % incline followed by lower body stretching

(Upper body stretching)

-Dumbell Side Raises-

Seated* 10's x 12
Standing* 15's x 12/12

-Dumbell Front Raises-

Seated* 10's x 12
Standing* 15's x 12/12

-Rear Delt Cable Crossovers-

10lbs per side x 10
15lbs per side x 10

-Smith Machine Shrugs- *No straps*

110lbs x 10, 160lbs x 10, 200lbs x 7

-Shoulder Press Machine-

50lbs x 10, 70lbs x 10

Iceiktitan
11-09-13, 1:02 am
Pre-Workout Cardio

-Treadmill-
5 minutes at 3.0 mph walk followed by lower body stretching
5.0 mph x 2 minutes to 7.0mph x 2 minutes to 9.0mph x 1 minute to 3.3mph walk x 2 minutes


(Upper body stretching)

-Smith Machine Deadlifts-*Strapless*

115lbs x 10, 170lbs x 10, 225lbs x 7

-Dual Pulley Seated Row-

120lbs x 10, 100lbs x 10, 100lbs x 10


-Close Grip Lat Pull down- *Straps Used*

100lbs x 10, 100lbs x 10

-Body weight Assisted Pullups- *Strapless*

55lbs assist x 5, 40lbs assist x 5

Iceiktitan
11-10-13, 12:29 am
Pre-Workout Cardio

-Treadmill-
10 minutes at 3.0 mph walk with a range of 0-15% Incline based on Fat Burn setting with 150 set for the max
heart rate

(Lower and Upper body stretching)

-Bicep Machine-

50lbs x 8/8, 70lbs x 8/8, 90lbs x 8/8, 110lbs x 8/8

-Calf Extension Machine-

70lbs x 8, 90lbs x 8, 110lbs x 8, 130lbs x 8

-Standing Dumbell Curl- *Curls were done with both arms at the same time to ramp up the intensity*

25's x 6, 30's x 6, 35's x 6

-Calf Pressup on Smith Machine- *25lb plates were put under my toes to get me a better range of motion*

200lbs x 10, 290lbs x 10, 380lbs x 10

-Standing 1 Arm Isolation Curl-

10lbs x 10/10, 15lbs x 10/10

(Lower and Upper body stretching)

Iceiktitan
11-12-13, 1:41 am
Pre-Workout Cardio

-Treadmill-
10 minutes at 2.7 mph walk with a range of 0-15% Incline based on Fat Burn setting with 150 set for the max
heart rate

(Lower and Upper body stretching)

-Hip Abductor Machine-

130lbs x 10, 150lbs x 10

*superset*

-Hip Adductor Machine-

190lbs x 10, 210lbs x 10

-Hamstring Curl Machine-

30lbs x 12, 40lbs x 12, 50lbs x 12, 60lbs x 6

-Leg Extensions-

40lbs x 8, 60lbs x 8, 80lbs x 8, 100lbs x 8

(Lower body stretching again)

-Smith Machine Squats-

110lbs x 15, 150lbs x 15, 190lbs x 15, 225lbs x 15

(Lower body stretching)

deanna7272
11-12-13, 8:48 am
Smart move? lol

Pretty much, nowadays... BUT it's SO easy because people put EVERYTHING out there...lol

Iceiktitan
11-15-13, 1:52 am
Truth.

Pretty much, nowadays... BUT it's SO easy because people put EVERYTHING out there...lol

Iceiktitan
11-15-13, 2:00 am
Pre-Workout Cardio

-Treadmill-
3.5 mph walk for 5 minutes
5.0 mph jog x 2 minutes to 5.0mph x 1 minute to 7.0mph x 1 minute to 9.1mph x 1 minute

(Lower and Upper body stretching)

-Incline Smith Bench Press- *Slow. Remember I am still rehabbing my left shoulder*

Warmup: Bar x 20 , 70lbs x 10, Stretch
120lbs x 10, 140lbs x 10, 160lbs x 4

-Fly Machine-

50lbs x 20, 60lbs x 12

-Tricep Cable Kickbacks-

10lbs x 12/12, 15lbs x 10/10

-Flat Dumbell Bench Press-

40's x 10, 50's x 10

ss

-Flat Dumbell Fly-

15's x 10, 20's x 10

-Low Cable Crossovers-

15lbs per side x 12 x 2 sets

(Upper body stretching)

machineman
11-15-13, 5:36 am
Good to see you posting again Icy Kitten!

Iceiktitan
11-15-13, 11:54 pm
Pre-Workout Cardio

-Treadmill-
5.0mph x 2 minutes to 7.0mph x 1 minute to 9.2 x 1 minute to 3.5mph walk x 5 minutes

(Upper body and Lower body stretching)

-Bicep Machine-

50lbs x 10/10, 70lbs x 10/10, 90lbs x 10/10, 100lbs x 10/10

-Cable Preacher Curls with Lat Bar attachment-

20lbs x 12, 30lbs x 12

-Standing Dumbell Curl-

25's x 8, 30's x 8, 35's x 6/6 drop to 30's x 2/2

Iceiktitan
11-15-13, 11:56 pm
I thought that nickname died. I see some people still remember it......

Good to see you posting again Icy Kitten!

Iceiktitan
11-21-13, 7:54 pm
Pre-Workout Cardio

-Treadmill-
15 minutes walk at 3.0-3.5-4.0 mph with an incline % of 0-15 based on fat burning setting with a heart rate
set at 155 bpm followed by lower body stretching and upper body stretching

-Smith Machine Shrugs- *No straps for the first three sets*

110lbs x 10, 160lbs x 10, 210lbs x 8, 280lbs x 4

-Dumbell Side Raises-

Seated* 10's x 10
Standing* 15's x 8/8
Standing* 20's x 6/6

ss

-Dumbell Front Raises-

Seated* 10's x 10
Standing* 15's x 8/8
Standing* 20's x 6/6

-Shoulder Press Machine-

50lbs x 10, 70lbs x 10, 90lbs x 10

-Rear Delt Cable Crossovers-

10lbs per side x 15
15lbs per side x 14

Iceiktitan
11-21-13, 7:59 pm
Pre-Workout Cardio

-Treadmill-
5.0 mph jog x 2 min to 7.0mph x 1 min to 9.3mph x 1 min to 3.5mph walk x 5min followed by lower body/upper
body stretching

-Smith Machine Deadlifts-*Strapless*

115lbs x 10, 170lbs x 10, 225lbs x 10

-Body weight Assisted Pullups- *Strapless*

55lbs assist x 7, 40lbs assist x 7

-Dual Pulley Seated Row-

50lbs x 8, 60lbs x 8, 70lbs x 8 x 10, 100lbs x 10, 100lbs x 10

-Close Grip Lat Pull down-

120lbs x 8, 140lbs x 8

Iceiktitan
11-24-13, 6:50 pm
Pre-Workout Cardio

-Treadmill-
5.0 mph x 2 minutes to 7.0mph x 2 minutes to 9.4mph x 1 minute to 2.5mph walk for a cool down followed by
lower and upper body stretching)

-Bicep Machine-

50lbs x 8/8, 75lbs x 8/8, 95lbs x 8/8, 115lbs x 8/8

-Calf Extension Machine-

70lbs x 8, 90lbs x 8, 110lbs x 15, 130lbs x 8

-Standing Dumbell Curl- *Curls were done with both arms at the same time to ramp up the intensity*

25's x 6, 30's x 6, 35's x 6

-Calf Pressup on Smith Machine- *25lb plates were put under my toes to get me a better range of motion*

200lbs x 10, 290lbs x 10

-Standing 1 Arm Isolation Curl-

10lbs x 10/10, 15lbs x 10/10

ss

-Ez Bar Cable Curl-

50lbs x 10, 57.5lbs x 8

Iceiktitan
11-24-13, 10:53 pm
Pre-Workout Cardio

-Treadmill-
*10 minutes total*
Every two minutes I upped the pace starting at 2.6mph to 2.8mph to 3.0mph to 3.2mph to 3.4mph with a range
of 0-15% incline based on the treadmill fat burn setting with 160 set for the max
heart rate

(Lower and Upper body stretching)

-Hip Adductor Machine-

170lbs x 10, 190lbs x 10, 210lbs x 10

*superset*

-Hip Abductor Machine-

110lbs x 10, 130lbs x 10, 150lbs x 10

-Leg Extensions-

45lbs x 10, 65lbs x 10, 85lbs x 8, 105lbs x 8

-Hamstring Curl Machine-

30lbs x 10, 40lbs x 10, 50lbs x 10, 60lbs x 10


-Smith Machine Squats ATG with pin setting five- *Note: I usually squat with a bench below me but as a change
of pace I decided to switch it up.*

110lbs x 10, 150lbs x 8, 190lbs x 6

Iceiktitan
11-29-13, 11:54 pm
Pre-Workout Cardio

-Treadmill-
3.0 mph walk for 5 minutes
5.0 mph x 1 minute to 7.0mph x 1 minute to 9.5mph x 1 minute to 2.5 mph walk x 2 minutes

(Lower and Upper body stretching)

-Incline Smith Bench Press-

Warmup: Bar x 20 Stretch
110lbs x 10, 130lbs x 10, 150lbs x 8

-Fly Machine-

55lbs x 12, 65lbs x 12

-Tricep Cable Kickbacks-

10lbs x 12/12, 15lbs x 12/12

-Flat Dumbell Bench Press-

50's x 12, 60's x 12

ss

Low Cable Crossovers-

15lbs per side x 12, 20lbs per side x 8 drop to 15lbs per side x 4

(Upper body stretching)

Iceiktitan
11-29-13, 11:58 pm
Pre-Workout Cardio

-Treadmill-
5.0mph x 5 minutes to 7.5mph x 1 minute to 9.5 x 1 minute to 3.0mph walk x 3 minutes

(Upper body and Lower body stretching)

-Standing Dumbell Curl-

20's x 8/8, 25's x 8/8, 30's x 8/8, 35's x 8/8

-Bicep Machine-

80lbs x 8/8, 100lbs x 8/8, 120lbs x 8/8

-1 Arm Isolation Cable Curl-

10lbs x 8/8, 15lbs x 8/8

ss

-Ez Bar Cable Preacher Curls-

50lbs x 8, 57.5lbs x 8

Iceiktitan
12-04-13, 1:13 am
Pre-Workout Cardio

-Treadmill-
3.0mph at 0-15% incline for 5 minutes, 5.0 mph x 1 minute, 7.6mph x 1 minute, 9.6mph x 1 minute, 2.5mph x
2minutes followed by lower body stretching and upper body stretching

-Standing Dumbell Side Raises-

10's x 12/12, 15's x 10/10

ss

-Seated Dumbell Front Raises-

10's x 12/12, 15's x 10/10


-Shoulder Press Machine-

70lbs x 8, 90lbs x 8, 110lbs x 8

-Smith Machine Shrugs- *No straps*

110lbs x 10, 170lbs x 10, 210lbs x 6 *grip failed rest then x 2

-Rear Delt Cable Crossovers-

10lbs per side x 20 x 2 sets

Iceiktitan
12-04-13, 1:21 am
-Pre-Workout Cardio-

3.0mph x 5 minutes at 0-15% Incline, 3.5mph x 3 minutes at 0-15% Incline, 5.0mph x 2 minutes with no incline

Seated Dumbell Curls
25's x 6/6, 30's x 6/6, 35's x 6/6

Body Weight Assisted Pullups
*40lbs assist* x 7 x 2 sets

Bicep Machine
80lbs x 8/8, 100lbs x 8/8, 120lbs x 6/6

Close Grip Lat Pulldown
120lbs x 6, 140lbs x 6, 160lbs x 6

*5 minute Intermission for recovery and food*

Smith Machine Deadlifts
115lbs x 10, 170lbs x 10

1 Arm Isolation Curl
15lbs x 8/8, 20lbs x 6/6

ss

Ez Bar Cable Curl
57.5lbs x 8, 65lbs x 6

Seated Close Grip Rows
140lbs x 8, 160lbs x 6, 180lbs x 6

Iceiktitan
12-06-13, 10:24 am
Pre-workout Warmup:

-Treadmill-10 Minutes

-Leg Extensions-
50lbs x 8, 70lbs x 8, 90lbs x 8, 110lbs x 8

-Hip Abductor Machine-
115lbs x 10, 135lbs x 10, 155lbs x 10

ss

-Hip Adductor Machine-
180lbs x 10, 200lbs x 10, 220lbs x 10

-Hamstring Curl Machine-
30lbs x 10, 40lbs x 10, 50lbs x 10, 60lbs x 10

-Calf Extension Machine-
80lbs x 8, 100lbs x 8, 120lbs x 8, 140lbs x 8

-Smith Machine Calf Extensions-
200lbs x 8, 250lbs x 8, 290lbs x 8

Iceiktitan
12-09-13, 9:57 pm
Pre-workout Cardio:

-Treadmill-
2.7 mph x 2 and a half minutes, 3.0 mph x 2 and a half minutes, 5.0 mph x 5 minutes followed by upper and lower body stretching

Smith Machine Squats
110lbs x 8, 150lbs x 8, 190lbs x 8

Low Cable Crossovers
15lbs per side x 10, 20lbs per side x 10

Tricep Pushdowns
65lbs x 8, 80lbs x 8, 95lbs x 8

Pec Machine
60lbs x 15, 70lbs x 15

Tricep Cable Kickbacks
10lbs x 10/10, 15lbs x 10/10

High Cable Crossovers
20lbs per side x 10 drop to 10lbs per side x 10

*Lower body and upper body stretching

Iceiktitan
12-14-13, 10:35 pm
Pre-workout Cardio:

-Treadmill-
2.7 mph x 2 and a half minutes, 3.2 mph x 2 and a half minutes, 5.0 mph x 1 minute, 7.5 mph x 1 minute, 9.6 mph x 1 minute, 2.7mph x 1 minute, 2.5 mph x 1 minute followed by upper and lower body stretching

Seated Dumbell Front Raises- 10's x 8
ss
Standing Dumbell Side Raises- 10's x 8/8

Seated Dumbell Front Raises- 15's x 8
ss
Standing Dumbell Side Raises- 15's x 8/8

Standing Dumbell Side Raises- 20's x 8/8
ss
Standing Dumbell Front Raises- 20's x 8/8

Shoulder Machine Presses
30lbs x 20 as a warmup, 60lbs x 8, 80lbs x 8, 100lbs x 8

Smith Machine Shrugs *During the last set I used my straps*
110lbs x 8, 170lbs x 8, 230lbs x 4, 270lbs x 4

Rear Delt Cable Crossovers
10lbs per side x 10, 15lbs per side x 10

Iceiktitan
12-14-13, 10:39 pm
Pre-workout Cardio:

-Treadmill-
Forgot to write it down...

Seated Close Grip V Bar Rows
140lbs x 8, 160lbs x 8, 180lbs x 8

Close Grip Lat Pulldowns
120lbs x 10, 140lbs x 8, 160lbs x 4 drop to 140lbs x 1

Bicep Machine Curls
85lbs x 12/12, 110lbs x 12/12

Assisted Pullups
40lbs assist x 5, 25lbs assist x 5

1 Arm Isolation Curls- 15lbs x 10/10, 20lbs x 8/8
ss
Ez Bar Machine Curls- 57.5lbs x 10, 65lbs x 8

Standing Dumbell Curls
15's x 12/12, 20's x 12/12

Iceiktitan
12-14-13, 10:45 pm
Pre-workout Cardio:

-Treadmill-
2.8 mph x 2 and a half minutes, 3.2 mph x 2 and a half minutes, 5.0 mph x 1 minute, 7.0 mph x 1 minute, 9.0 mph x 1 minute, 10.0 mph x 1 minute, 2.5mph x 3 minutes followed by upper and lower body stretching

Calf Extension Machine
90lbs x 8, 110lbs x 8, 130lbs x 8

Flat Smith Machine Bench Press
Bar x 20, 70lbs x 10 for warmups
120lbs x 6, 140lbs x 6, 160lbs x 6, 180lbs x 6

Smith Machine Seated Calf Raises
200lbs x 6, 290lbs x 6, 380lbs x 6

Incline Dumbell Bench Press
55's x 12, 60's x 12

Standing Smith Machine Calf Raises *Burnout*
200lbs x 20