Crash's Journal

[crash]

December 10
Back Day

Pull ups
1 x 8 BW
1 x 7 BW +25
1 x 5 BW +35
1 x 12 BW

One Arm dumbell Rows
1 x 10 65 lb
1 x 8 75 lb
1 x 7 80 lb
1 x 7 80 lb

Spider Rows
1x5 90lbs
1x5 115lbs
1x5 115lbs
1x5 115lbs strip 1x7 70lbs strip 1x10 45lbs

Seated Cable
1 x 10 150
1 x 10 160
1 x 8 170
1 x 8 170 drop 1 x 8 140 drop 1 x 10 100 lbs


Barbell Shrugs Super Setted w/dumbell shrugs
4 x 10


Felt off today. Call it a monday. Wasn't very motivated and knew it was gonna be a rought day right after the first set up chins.

Tuesday December 11th OFF DAY
Next Workout is Chest & Bi's

[crash]

12-10-01 Chest & Bi's

Incline Bench
135 x 10 Wm Up
135 x 10 Wm Up
175 x 8 Wm Up
195 x 8
215 x 6
235 x 4
255 x 2
205 x 9

Flat Bench dumbells
65lb DB's x 12
65lb DB's x 12
80lb DB's x 7
65lb DB's x 10

Hammer Streght Decline Super Setted with Incline Flyes
4 sets

Bi's
Scott Preacher Curls
70 x 10
70 x 10
80 x 8
90 x 6
90 x 6
70 x 12

Seated Incline DB Curls
25lb DB 4 x 10

Reverse Barbell Curls super setted with Dumbell Hammers
3 x 10

[crash]

12/13/01 Leg Day

Squats (below parallel *** to ankles)

135 x 10 warm up
135 x 10 warm up
185 x 10 warm up
Work Sets
235 x 8
265 x 6
295 x 4
315 x 2
225 x 10

Leg Press super setted w/ Leg Extensions

400 x 12 + 80 x 10
580 x 10 + 80 x 8
580 x 10 + 80 x 8

Stifflegged Deadlift super setted with Leg Curls

135 x 10 + Leg Curls x 10
185 x 8 + Leg Curls x 10
185 x 8 + Leg Curls x 10
185 x 8 + Leg Curls x 10

Felt good today. Knees and back felt solid during squats. Too tired to do calves today, may do them on Friday or Saturday. Tomorrow… OFF DAY (may do calves)

[crash]

12/14/01

Shoulders

Standing Shoulder Press Behind the Neck
10 x 95 warmup
10 x 115 warmup
6 x 135
6 x 140
6 x 145
7 x 135 no rest 8 x 95
7 x 135 no res 7 x 95

Lateral Raises
10 x 20lb DB
08 x 25lb
10 x 20lb
10 x 20

Triceps

Skull Crushers
10 x 65
10 x 65
10 x 75
08 x 85
08 x 85

Dips
4sets x 10 Bodyweight

Reverse Grip PressDowns
4 x 10 @ 60lbs

Overall it was a weak work out. Intesity wasn't there, don't know why I felt good going into the gym just didn't get a great workout. Oh well that can't all be great.

[crash]

12/16/01

Back and Traps

Well today was much better than yesterday. I wanted to go for more of a pump than weight so I super setted everything.

Wide Grip Pull ups supersetted with Narrow Grip Pull Downs

4 sets of 10 on Pull ups + 4 sets of 10 on Pull downs.

Dumbell pullovers + Straight arm pull downs (cables)
4 x 10 + 4 x 10

Spider Rows + Behind the neck pulldowns (6 count Negative)
3 x 10 + 3 x 6

Traps

Hang Cleans + Barbell Shrugs
4 x 10

Dumbell Shrugs + Smith Machine High Pulls
4 x 10

[President Wilson]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by crash:
12/16/01

Back and Traps

Well today was much better than yesterday. I wanted to go for more of a pump than weight so I super setted everything.

Wide Grip Pull ups supersetted with Narrow Grip Pull Downs

4 sets of 10 on Pull ups + 4 sets of 10 on Pull downs.

Dumbell pullovers + Straight arm pull downs (cables)
4 x 10 + 4 x 10

Spider Rows + Behind the neck pulldowns (6 count Negative)
3 x 10 + 3 x 6

Traps

Hang Cleans + Barbell Shrugs
4 x 10

Dumbell Shrugs + Smith Machine High Pulls
4 x 10<hr></blockquote>


What can I say, thats a fantastic routine Crash! I am a huge fan of everything you did! Very nicely done!

[Venom]

If you dont mind, I will use your leg workout!

[Archetype]

I'm scared just reading those weights/reps...
Looks like I have some serious lifting to do.

[crash]

12/18/01 Chest and Bi's
Flat Bench
215 x 5
225 x 5
235 x 5
240 x 5
205 x 10

Incline dumbell press
65 x 10
75 x 8
90 x 6
70 x 10

Pec Deck Super Setted with dips
3sets of 10 on each.

Bi's
All super sets today
Reverse curls super-setted w/ barbell curls
4 x 10

Seated Dumbell Curls Super -Setted with Dumbell Hammer curls
3 sets

Cable Preacher curl, 1 set 3drops
50 x 8, 40 x 8, 30 x 10

[danceswithbarbell]

Great routines, crash.

Very inspired man sitting here.

[crash]

12/19/01 LEG DAY

Deadlifts
310 x 8
310 x 8
340 x 6
340 x 6

Leg Curls
4 sets of 10

Front Squats
185 x 5
185 x 5
185 x 5
185 x 5 dropped the weight to 135 and did 15 back squats.

Leg Extensions
80 x 20
100 x 15
110 x 12

Will do calves tomorrow too tired after that workout.

[crash]

12/21/01
Shoulders and Tri's

shoulders
Seated Dumbell Press
35's x 10 warm up
45's x 10 warm up
65's x 8
70's x 8
70's x 8
80's x 6

Seated Behind the Neck press
135 x 10
145 x 6
135 x 9

Later Raises
3 x 12 w/20lb dumbells

Triceps.
Overhead dumbell extensions
3 sets (70lb x 10)

Dips
3 x 12 @ BW

Overhead cable extensions
4 x 10

[crash]

12/22/01 Back and Traps

Neutral Grip Pull Ups
10 x Body Weight (BW)
08 x BW + 25lbs
07 x BW + 35lbs
10 x BW

Pull over Machine Super Setted with Straight arm press downs
3 x 10

Seated Cable Rows (wide neutral Grip)
120 x 10
140 x 08
150 x 07
140 x 08 + 120 x 6 + 100 x 6

One Arm dumbell Rows
70lb x 8
80lb x 5
70lb x 7
70lb x 7

Hang Clean
135 x 8
135 x 8

Barbell Shrugs
185 x 8
185 x 8

Wide grip upright rows on smith machine
135 x 10
135 x 10

[Got2HateGymMorons]

I like the emphasis on the squats for leg day - good job!

[Got2HateGymMorons]

You also have some pretty serious weight you're pushing for those incline dumbell presses!!

[crash]

12/24/01
Chest
Incline Dumbell Presses[ 30 degree incline]
70's x 10
75's x 10
75's x 10
Incline Dumbell Press [15 degree incline
75's x 10
80's x 10
80's x 10
Flatbench Dumbell
80's x 10
75's x 10
75's x 10

Cable Crossover
1set of 20

Bi's
Scot Curls
10 x 70
8 x 80
6 x 90
6 x 90

Barbell Curls
65lb x 10
75lb x 8
80lb x 7
80lb x 7

Zottoman Preacher Curls
3 sets of 10 w/ 20lb dumbells.

[crash]

12/25/01 Christmas Leg day

Squats
10 sets of 10 Reps
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225
10 x 225

Thats it for legs today. OUCH.

[crash]

12/27/01 Shoulders

Seated Front Press

135lbs x 10
145lbs x 10
155lbs x 8
165lbs x 7

Hammer Strenght Shoulder Press
3 Strips sets
8 – 6- 6 (90-70-45)
6 – 6- 6 (90-70-45)
5 - 5 –5 (90-70-45)

Standing Laterals
3 x 10

Triceps.

Skull Crushers suppersetted w/ pressdowns
4 x 10 + 4 x 10

Cable Kickbacks
3 x 10

Bench Dips
3 x 25

[crash]

I forgot to post a few workouts but I didn't forget to do them.

Here is my last workout on New Year's Eve
12/31/01 LEG DAY!

DeadLifts
245lbs x 10
265lbs x 10
285lbs x 10

Squats
225 x 10
225 x 10
225 x 10

Leg Extensions
3sets of 10

Standing Calf Raises
3 sets of 20

Seated Calf Raises
3 sets of 20

Well that wraps up 2001. 2001 was a very good year for me in the gym. I accomplished many things this years as it was the first full year that I was totally commited to the gym. I lifted 5 days per week with minimal down time. I only had one injury this year. I hurt my back doing deadlifts and it took a full 8 weeks to get back to full strenght but hasn't botherd much since.

I started the year off at about 190lbs in january and dropped to about 165lbs in july I am now back up to 175-180lbs and stronger than ever. This summer I was really lean and sacraficed strength for a 6-pack (and it wasn't beer). I am really looking for to 2002 getting bigger and leaner. Hope to see in the pain zone.

[crash]

Oh I forgot to mention my final 2001 Stats

5'9
178lbs
10-12% BF

Max Bench
280
Max Squat
330
Max Deadlift
375
Max Behind the neck Press
195 lb.

Goals for 2002
Weight 185
BF% &gt; 8%
Bench 300
Squat 365
Dead 400

One of my main focus area in 2002 will be my calves as I believe they are my weakest body part behind my legs. My upper body is in good shape besides the excess bodyfat but we will worry about that come spring time.

I need Big Cows in 2002!

[crash]

1/2/01 Shoulder and triceps

Seated Behind the neck press

145 x 5
155 x 5
160 x 5
165 x 5
135 x 10

Standing Dumbell Presses

50's x 10
55's x 8
60's x 6
40'x x 15

Rear Delt Machine Super Setted with Lateral Raises

3 x 10 + 3 x 10

Triceps
Close Grip Bench Press
155 x 10
170 x 8
185 x 6
195 x 5
165 x 10

Kickbacks Super setted with one arm overhead extension
3 x 10 + 3 x 10

Pressdowns with a rope
4 x 10

[crash]

1/03/01 Back Day

Pullups (6 second Negative) Super Setted w/ behind the neck lat pull downs
6 pullups(w/6 sec neg ea rep)+ 10 pulldowns @110lb
5 pullups(w/6 sec neg ea rep)+ 10 pulldowns 110lb
5 pullups(w/6 sec neg ea rep)+ 10 pulldowns 110lb
4 pullups (w/6 secneg ea rep)+ 10 pulldowns 110lb

T-bar Row Super Setted w/ Cable low pulley Row
3 sets of 10 on each

Machine Pullovers Super Setted w/ Straight arm cable pulldowns
3 sets of 10 each

That's it quick and dirty
Very good pump today. lats felt like balloons

[crash]

1/5/02
Chest

Incline dumbell Press

80's x 8
95's x 6
95's x 6
95's x 6
80's x 10

Hammer Strenght Decline
3 sets of 6
1 double drop set

Flat Flyes
4 x 10 (w/45lb DB's)

Biceps
seated incline dumbell curls
4 x 10 (25's)

Standing EZ bar Curls
70lb x 10
90lb x 6
80lb x 8
70lb x 12

Standing cable curls
4 x 10

[crash]

1/06/01 LEG DAY

Squats.
Warm up (3 Sets)
235 x 8
265 x 6
295 x 4
325 x 2
245 x 12

Leg Curls
4 sets of 10

Stiff Legged DL's
135 x 10
155 x 10
185 x 6
185 x 6

Calves
3 Giant Sets
Seated Calf Raise
Smith Machine Calf Raises
BW ONLY CALF Raises

Done in a supersett fashion one after anothers
A total of 3times through on each one

[crash]

1/8/01 Shoulders & Triceps

Standing Behind the Neck Barbell Press

135 x 7
140 x 6
145 x 6
135 x 9

Seated Dumbell Press (85 degree chair)
50lb db's x 12
60lb db's x 9
70lb db's x 7
75lb xb's x 6

Single arm Cable Laterals

3 sets of 10

Triceps
Skull Crushers

70lb x 12
80lb x 8
80lb x 10
90lb x 7
70lb x 15

Overhead Cable Rope Extensions
4 sets of 10

Press Downs
60lb x 10
70lb x 8
70lb x 8
Quad Drop Set to failure 60x 8 -50 x 8 40 x 8 30 x 8

[crash]

1/09/02 Back

Back
Pullups

BW x 10
BW +25 x 8
BW +45 x 6
BW +25 x 9
BW x 10

One Arm Dumbell Row

75 x 8
80 x 8
80 x 8
80 x 8

Narrow Grip Pull Down
3 sets of 6 (6 sec neg on each rep)

Hammer Strenght Low Row
2 sets of 8

Hang Cleans Super Setted with Barbell Shrugs
3 sets of 10 Each

smith machine high pulls super setted with barbell shrugs behind the back
3 set of 10 each

[crash]

1/11/01
Chest
Incline Barbell
235 x 1
205 x 6
245 x 1
215 x 6
260 x 1
230 x 6 (5 on my own, last rep was assisted)

Flat Dumbells
60's x 12
60's x 12
65's x 12

Machine chest Press super setted with machine fly
3 x10 + 3 x 10

Biceps

Scott curls on a scott bench
70 x 10
70 x 10
80 x 8
80 x 8
90 x 6

Lying cable curls super setted w/ seated dumbell
50 x 10 + 25's x 6
50 x 10 + 20's x 7
50 x 10 + 20's x 6

Reverse barbell curls
55 x 10
65 x 10
65 x 10


thats' it. I will be taking a week off. Returning to the gym on Saturday Jan 19th. LEG DAY!


50 x 10

[crash]

I'M BACK
SHOULDERS 1/19/01

Seated behind the neck press
140 x 8
155 x 6
170 x 4
185 x 2
140 x 12

Smith Machine Shoulder Press
2 Sets of 8
2 Strips sets 8,8

Lateral Raises
20lb db x 10
20lb db x 10
20lb db x 10 + 15lb db x 10 (drop set)

Triceps
Skull Crushers
70 x 10
70 x 10
90 x 8
90 x 8
100 x 6

Close grip Bench
135 x 12
155 x 10
155 x 10
175 x 8

Press downs w/ rope
3 sets of 10

[crash]

1/20/02

Back

Wide Grip Pull ups x 10
Narrow Grip x 10
Wide Grip x 9
Narrow Grip x 9

Spider Rows
90 lb x 6
105lb x 6
115lb x 5
115lb x 5
115lb x 5 + 70lb x 8 + 45lb x 10 (drop set)

Seated Cable Rows
4 sets of 10

Hang Cleans super setted with 90 degree bent rows
4 x 10 of each w/115lb

Hammer Strenght Shrugs
4 sets of 8

Dumbell Shurgs
4 x 10

[crash]

1/22/02 Chest and Bi's

Incline Barbell Press
195 x 8
215 x 6
235 x 4
250 x 2
185 x 10

Flat Dumbell Presses
70's x 10
75's x 8
75's x 8

Cable Cross over, Super Setter w/ dips
3 x 10 + 3 x 10

Biceps

Scott Curls w/Straight Bar
75 x 7
75 x 6
75 x 6

Reverse Preacher Ez Bar Curls
60lbs x 6 (4 sec Negative)
55lbs x 7 (4 sec Negative)
55lbs x 7 (4 sec Negative)

Seated Incline Dumbell Hammer Curls
25's x 8 (3 Sets)