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-   -   My Rampage through the Oasis (http://www.abcbodybuilding.com/forums/showthread.php?t=86552)

bigbear6708 08-12-2007 08:26 AM

My Rampage through the Oasis
 
About time i decided to keep a journal...i usually write in my 'green book' but its getting pretty beat up...I am one month into my Iraq deployment, and through the next year I will be on a quest to become HUGE!!!! Today is sunday, will start the journal on monday!!!

first workout will be morning/then night
day 1: run/legs
day2: chest/back
day 3:run
day4:shoulders/arms
day5:run/legs
day6:chest/back
day7: off

day1:run
day2:shoulders/arms
then continue the rotation.

my workouts are below:

legs: hack squat 4 sets 10-12 reps
leg press 4 sets 12 reps
leg curl 4 sets 12-15 reps
squats 3 sets 7 reps
calf raise 3 sets 12 reps

chest: DB incline 3 sets 15 reps
BB Bench 4 sets 10-12 reps
inc. flyes 3 sets 10-12 reps
flat flyes 3 sets 10-12 reps
weighted dips 3 sets 10 reps
weighted pushups 3 sets
cables crossovers finisher

back: seated row 4 sets 10-12 reps
pulldown 4 sets 15 reps
DB row 4 sets 15 reps
one arm cable row/one arm db row 3 sets 10-12 reps
deadlift 2 sets 10 reps
SS of striaght arm PD and low cable row FINISHER

shoulders: lat raises 4 sets 10-12 reps
front raise 4 sets 10-12 reps
BB Press 4 sets 12-15 reps
upright rows 3 sets 15,12,10
rear flyes 4 sets 10-12
SS lat raise, rear flye, upright row, db press Finisher

Arms: BB curl 4 sets 15,12,10,8
alt. seated dumbell curl 4 sets 15,12,10,8
tricep PD 4 sets 15,12,10,8
skull crushers/over head ext. 4 sets 15,12,10,8
preacher curl 3 sets 10-12
close grip bench 3 sets 10-12
Hammer Curls/Hammer Rope curls 3 sets 10-12
SS rope pd with standing curls finisher

bigbear6708 08-13-2007 03:21 AM

Re: My Rampage through the Oasis
 
Great workout this morning! Was supposed to run this morning, but my unit has a bball game tonight, so that will be my cardio..if my legs can hold up...started my lift at 6 am...lots of people in the gym, so i had to to my workout in a different order than i wanted to, anyways here goes....

Leg Press: 450x12x2, 470x12x2
Isolated Laying Leg Curl: 45x12x4
Hack Squat: 230x12, 260x12 260x10, 280x10
Seated Calf Raise(toes in,toes out,6 total sets):135x12x6
Squats:295x7x3

Can really feel it...hopefully there arent many stairs or walking in my future for today....

icehawk 08-13-2007 05:27 AM

Re: My Rampage through the Oasis
 
Looking strong dude! I hate crowded gyms but it's always a good idea to change the order of lifts anyways.

bigbear6708 08-14-2007 03:15 AM

Re: My Rampage through the Oasis
 
Get the little orange light sticks ready, I turned my chest into a Landing Zone today!!!! A great workout, could really feel it. Started at 545 am went as follows:

Bench Press: 185x12x2, 195x10x2
Incline DB Bench: 55x12x3
Incline Flye: 35x12x2
Flat Flye: 45x12x2
Both sets of flye SS with weighted PU: 45x10x3
Weighted Dips: 25x10x3
Cable Crossovers 3 way burnout 40x7x3

Great workout! Weighted PU felt great, why didnt i do these before???????????

bigbear6708 08-14-2007 07:26 PM

Re: My Rampage through the Oasis
 
Another great workout tonight...it was my BACK!!! workout is below....

Lat PD: 67x12x4 (weight is level on machine)
Seated Row: 77x15x2, 87x12x2 (weight is machine level)
one arm DB row: 90x15x2 90x12
bent over DB row: 40x15, 45x15, 50x12, 50x12...hard time finding right weight
Deadlift: 305x10x2
SS straight arm PD: 26x12x3 (weight is level on machine)
with Low Cable Row: 35x15x3 (weight is level on machine)

GREAT WORKOUT...few bumps trying to get right weight...i never knew deadlifts could feel soooooo good....my whole back was pumped after

bigbear6708 08-15-2007 02:41 PM

Re: My Rampage through the Oasis
 
just a run this morning...id say about 4 or so miles...right around 30 minutes...taking tonight off in the gym..hit the shoulders tomorrow morning!!!!!!!

airborneninja 08-15-2007 09:24 PM

Re: My Rampage through the Oasis
 
Freaking beast! Thats all I got to say! Keep up the good work man I wanna hear about a titan so huge in Iraq his footsteps shake the ground as he leaves next year!

bigbear6708 08-16-2007 05:13 AM

Re: My Rampage through the Oasis
 
First i gotta say, you guys are CRAZY!! haha, but thanks for the motivation..i love it, second...today i had a GREAT shoulder workout, them babies are pumped up like grapefruits!!

DB Lateral Raise: 25x12x4
DB Front Raise: 40x12x4
Rear DB Flye: 30x12x4
Arnold Press: 60x12x4 (last 2 sets were killer)
Upright Row: 75x15, 85x12, 95x10
Giant Set (SS Bent over raise, lat raise, upright row, over head press all with DB) 20x10reps each exercise..2 sets!!!!

I am loving it...Ill do my arms tonight

bigbear6708 08-17-2007 08:05 AM

Re: My Rampage through the Oasis
 
Late night last night, so i decided to go to bed instead of work the arms...ill do legs tonight, with a little arm work incorporated to get back on schedule. ill post what happens later!!

bigbear6708 08-17-2007 04:48 PM

Re: My Rampage through the Oasis
 
Alright, so here goes...i just finished my Arms/Legs workout...like i said, i was tired last night..and pretty much slept all day today..so i did a few arm excercises and then my legs routine...i didnt finish the arms off completely because tomorrow i have my chest in the morning and back tomorrow night so the arms will get hit again! here goes....

Arms...
BB Curl: 80x15, 85x12, 90x10, 95x8
Inc. DB Curl: 25x15, 30x12, 35x10, 40x8
Tricep PD: 49x15, 56x12, 63x10, 63x8 (weight is level of machine)
Overhead Ext. (DB): 60x15, 65x12, 70x10, 75x8

Legs...
Squat: 295x7x2, 305x7
Leg Curl: 45x12x3, 45x10
Seated Calf Raise(toes pointed in/out..6sets total)
135x12x2, 140x12x2

Im feeling good after that one!! A shout out to my wife...Babe, regarding the house...call someone that can make a new door...cuz if its not wide enough, when i come home im gonna Bust through it!!!!!!!!!!!!!!!!!!!!!!!!


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