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Old 07-11-2010, 04:12 PM
chuckles_345 chuckles_345 is offline
chuckles_345 is attempting to get a PhD in nutritional sciences and an IFPA pro card at the same time!!!
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Join Date: Jul 2010
Posts: 73
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7-9 Friday: Shoulders/Arms

Diet: 203.5gP, 519gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 7hrs


Workout: Shoulders/Arms

DB Military:
1. 75x9 (1 rep shy of PR and pissed about this because it felt very heavy)
2. 70x8

Seated Side Raise:
1. 35x12 (Tied PR)
2. 35x10
3. 35x8

Rear Delts on Pec Deck:
1. 130x12
2. 130x12

DB Shrugs:
1. 130x12 (Tied PR)
2. 130x12 (Tied PR)
3. 130x12 (Tied PR)

BB Curl:
1. 95x10
2. 95x10
3. 95x9
4. 95x8

Seated DB Curl:
1. 35x10
2. 35x10
3. 35x10

1 Arm DB Preacher Curl:
1. 22.5x15
2. 25x12
3. 25x10

PJR Pullover:
1. 80x12
2. 80x12
3. 80x12
4. 80x12

Cable Pressdown:
1. 180x10
2. 180x10
3. 180x10

Overhead Rope Extension:
1. 105x15
2. 105x12
3. 105x12

Workout Time: 75min



Started off tierd and slow, but by the end my arms felt like they were going to explode.







7-10 Saturday: Legs

Diet: 209.5gP, 514.5gC, 79.5gF, 3610cal
Water: 1.5 gallons
Sleep: 7 1/2hrs


Workout: Legs

Powerlift Squat Machine:
1. 10 plates per side x10
2. 11 plates per side x10
3. 12 plates per side x10 (Tied PR)
4. 13 plates per side x10 (PR)
5. 10 plates per side x12

Hammer Strength Seated Unilateral Leg Press:
1. 5 plates per side x10 (PR since 1st time used)
2. same
3. 4 plates per side x12 (PR since 1st time used)

Leg Extension:
1. 150x12
2. 150x10
3. 150x10
4. 110x15

Hammer Strength 1 Legged Ham Curl:
1. 100x10
2. 100x10
3. 100x8
4. 80x10

Seated Calf Raise:
1. 140x10
2. 140x10
3. 140x8
4. 90x15

Standing Calf Raise:
1. 300x10
2. 325x10
3. 325x10
4. 250x12

Tibialis Raise:
1. 70x15
2. 70x12
3. 70x10
4. 50x10

Workout Time: 95min



Great leg workout with Gabe. We were both beat by the end of this thing. Sunday will be some much needed recovery, then next week will be upper mon, lower tues, cardio wed, upper thurs, lower fri, and then off and out of town sat and sun.

Chuckles
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