William's BB Journal (read only)

[William Ustav]

Saturday, January 5th 2002.

Shoulders/Neck

Seated DB Presses pyramid sets, 20-12-8-6
Seated DB Laterals pyramid sets, 20-12-8-6
Bent-over laterals pyramid, 20-12-8-6
Front raises pyramid, 20-12-8-6
Up-right rows 3 sets of 8 reps
Heavy DB shrugs pyramid, 20-12-8-6

Whoo. This felt good. Haven't trained in a looooong time. Well, I'm back for good now!

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[William Ustav]

Monday, January 7th.

Biceps/Forearms

Barbell Curls - 3 sets of 8 reps
Concentration Curls - 3 sets of 8 reps
Reverse Barbell Curls - 3 sets of 8 reps
Dumbell Curls (pyramid sets) - 20-12-8-6 reps
Wrist Curls (barbell) - 3 sets of 17-13-13 reps
Reverse Wrist Curls (barbell) - 3 sets of 10-12 reps.


Well, started bulking now. I've eaten like a freak!!!! I like it.
Really hard workout today. Possibly the toughest for me, ever.
Back in high-school again, after the vacation. Not fun. Don't like it.
Otherwise, everything's cool!!!

[William Ustav]

Tuesday, January 8th, 2002.

Triceps/Shoulders

French Press 3 sets of 8 reps
Dumbell Kickback 3 sets of 20-13-10
Seated DB Press (pyramid) 20-12-8-6
Setaded DB laterals (pyramid) 20-12-8-6
Bentover laterals (pyramid) 20-12-8-6
Front Laterals (pyramid) 20-12-8-6
Heavy DB shrugs (pyramid) 20-12-8-10

Well, this was a hard workout, but my neck seems more sore than my shoulders. Strange.

[William Ustav]

Monday, January 14th.

Back/Legs

Good Mornings (pyramid): 20-12-8-6
Deadlifts: 2 sets of 20 resp. 12 reps
Wide Grip chin ups (total: 40 reps): 8-6-5-4-4-3-3-3-2-2 reps (10 sets)
Dumbbell rows: 3 sets of 8 reps
Squats: 3 sets of 12 reps
Calf Raises: 3 sets of 20 reps (1 "light" set, two heavy sets).


Phuh!!!! Man, this workout was tough! Like, 40 chin-ups really blew my lats away! All the sets were done to failure!!!!!!!!!

And my legs, wow. I could barely walk after this.
GreaT!!!


Comments (http://www.abcbodybuilding.com/cgi-bin/ultimatebb.cgi?ubb=get_topic&f=5&t=000075)

[William Ustav]

Tuesday, January 29th.

Well, I'm back in action now. Been away for awhile, due to injuries 'n' stuff.

Legs/Lower Back/Forearms

Squats, 3 sets of 12 reps
Calf Raises, 3 sets of 20 reps
Good Mornings, 4 sets of 20-12-8-6 reps (pyramide)
Deadlifts, 2 sets of 20-12 reps (pyramide).
Wrist Curls, 3 sets of 15-12-10 reps
Reverse Wrist Curls, 3 sets of 10 reps.

Well, that felt great. I really love the burn that calf raises give. It's great!