View Full Version : 17 weeks to FAME Halloween Mayhem/18 to North American Championchips
Second show ever boys, gotta tear this one up. I got 4th in the Canadian Nationals in the junior devision so i;'m hopin for a frist at this one, its just a lil show but none the less, its a show and takes a fuck load of work and dedication.
17 weeks starts today!!
Day #1 Chest/Bis
Bench 135x12, 185x10, 205x8, 215x2, 135x8
Incline D.B. Bench 55x8, 70x8
Barebell Front Military 55x12, 65x12x2
Peck Deck 190x10, 220x10, 235x10, 250x6, 2 drops from 250
Push Ups 20(exh)
Preacher Curls 70x10, 80x8, 90x6
D.B. Hammer Curls 30x8, 40x6
Cable Curls 70x13(exh), 70x7(exh) *strictly for final pump
WillWest
07-03-07, 6:20 am
I wish you the best of luck. Lift, Eat, Sleep repeat.
Day #2
Legs day 1
Leg Press 450x10, 630x8, 810x8, 900x6, 630x8, 360x20
Stiff Leg Deads 135x8, 225x8, 245x8, 255x8
Assisted Squat (ass to floor) 180x20, 270x20
Leg Ext. 175x8, 205x8, 235x8 SUPER SET W/ Laying Leg Curl 80x8,95x8, 125x8
Adductor 145x20, 190x20, 220x20 SUPER SET W/ Abductor 130x20, 160x20, 205x20
Calfs Tonight
Day #3
Back/Tri's
Bike 5 mins for warm up
Deads 135x8, 225x8, 315x6
Wide Grip Chins 8x3
T-Bar Row 105x6, 175x6, 175x8 drop set to 140x5, 105x5,70x8,35x10
Straight Arm Pull Downs 93.5x15, 126.5x10, 143x7
Seated Cable Row 140x8, 150x8, 110x75
Tri's Tonight....i'll finish this later
Pokoritel
07-04-07, 5:28 pm
Best of luck to you herdz. I'll be back to check out how your doin. Peace
Day #3
Back for triceps and forarms
Skull Crushers 40x15, 60x12, 80x10, 100x8
Dips 20,15,20
Pushdowns (straight bar) 93.5x12, 126.5x10, 159.5x8, 110x8, 66x8x2
Green Giants 20x15, 30x15, 40,15, 20x20
D.B. bench forarms curls 20x20x2
Pokoritel
07-04-07, 11:17 pm
What are Green Giants?
Day #4
Its my off day and i hate it. i get to sit back and watch all those other guys hit the weights as hard as they can, fuck. ah well, my day is tmrw and i'm gunna tear it up. watch out boys, chest and back baby!!
herdz
well it was a long weekend but i got by, i was in ottawa for a wedding but i found time to get into a gym and get er done.
day #5
friday in ottawa and it was chest and back day, just couldnt get in the groove for some reason, unfamiliar gym and all, meat heads talkin infront of every mirror and shit. fuckin piss off boys!!!! anyways, heres how it went down..
deads 225x8, 315x4x2
d.b. flat bench 50x10x3
d.b. shoulder press 40x10x3
seated cable rows 140x12, 150x12
shitty work out boys, oh well i got em on saterday
Day #6 LEGS (havnt felt this good in a while)
Barbell Squat 135x8, 205x8, 235x8, 245x8, 255x8 drop set to 205x6, 135x10
Super set Single Legged Press w/ Walking Lunges
(S.L.P 190 x12/leg w/ W.L. 45's in hand 12 there 12 back)x2
Single Legged Press 190x20
Laying Leg Curls 90x15, 120x15, 130x6, 80x8
finished with some light cardio
day#7 was my off day, just chilled and driove a boring 8 fuckin hours hoem from Ottawa....
Day #8
Chest and Bi's
Bench 135x10, 185x8, 205x9
Incline D.B. Press 55'sx10, 70'sx10x2, drop to 45'sx8
Peck Deck 130x10, 175x 10, 205x10
Super setted Bent-over Cable X-overs w/ Declin Push ups
Xovers 20x10 w/ 30 p.u
25x10 w/ 30 p.u
30x10 w/ 30 p.u
Push Ups x40
Preacher Curl 62x10, 82x10, 102x10, drop set 82x5, 62x6, 42x8
Concentration Curl 25x8, 40x8, 30x5, 20x8
Hammer Curls 40x8, drop set 20x10
Day #9
Legs
Leg Press 450x10, 540x10, 630x10, 720x10, 810x10, 720x10, 630x12, 540x15
Stiff Leg Deads 185x8, 225x10, 245x10, 245x10
Safety Squat 180x20, 270x20
***Then i puked and kept going***
Super Setted Leg Ext. and Curls
190x8 w/ 95x10
220x8 w/ 110x10
240x8 w/ 140x6
Adductor w/ Abductor
160x20 w/160x20
190x20 w/ 190x20
220x20 w/ 220x20
Standing Calf Raise 20x12, 230x12, 250x12
Toe Presses 210x10, 250x10, 290x10, 310x10
Day #10
Back
T-Bar Rows 140x10, 175x10, 185x10
D.B. Pull Overs 50x15, 60x15, 70x14, 70x15
Wide Lat Pull Downs 110x10, 130x10, 130x8
Hammer Low Row 180x10, 270x10
Straight Arm Pull Downs 93.5x15, 110x15, 143x15
Tri's tonight