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Old 08-13-2010, 09:21 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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8-6 Friday: Shoulders/Arms

Diet: 209.5gP, 508gC, 87.5gF, 3660cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Shoulders/Arms

Straight Bar Barbell Military to Chin:
1. 175x5
2. 175x4

Seated Side Raise:
1. 40x8
2. 40x8
3. 40x8

Rear Delts on Pec Deck:
1. 150x8
2. 150x8

Side Raise Machine:
1. stack x8
2. stack x7
3. 120x12
4. 120x12
5. 120x10

Seated DB Curls:
1. 47.5x11 (PR)
2. 47.5x8
3. 47.5x7
4. 40x10

Curl Machine:
1. 80x12 (Tied PR)
2. 80x10
3. 80x8

Lying Cable Curls:
1. 80x15 (PR)
2. 80x12
3. 80x10

Skull Crushers:
1. 115x11 (PR)
2. 115x9
3. 115x8
4. 95x12

V Bar Pressdowns:
1. 160x12
2. 160x12
3. 160x12

Overhead Rope Extension:
1. 100x15
2. 100x12
3. 100x12

Workout Time: 75min






8-7 Saturday: Legs

Diet: 212.5gP, 526gC, 80.5gF, 3680cal
Water: 1.5 gallons
Sleep: 9hrs


Workout: Legs

Leg Press:
1. 8 plates per side x12
2. 9 plates per side x10 (Tied PR)
3. 10 plates per side x6 (PR) drop to 8 plates per side x4
4. 8 plates per side x12
5. 8 plates per side x10

Power Lift Belt Squat:
1. 35 per side x10 (PR)
2. 35 per side x10 (PR)
3. 35 per side x8

Seated Ham Curls:
1. 190x7
2. 170x8
3. 150x8
4. 130x10

Occluded Hammer Strength 1 Legged Extension superset Occluded Hammer Strength 1 Legged Kneeling Curl (wraps were on way too tight):
1. 25x15/25x15
2. 25x10/25x12

Mini Hack Squat Calf Raise:
1. 3 plates per side x12
2. 3 plates per side x10
3. 3 plates per side x8
4. 2 plates per side x10

Occluded Standing Calf Raise:
1. 150x15
2. 150x9
3. 150x6
4. 100x6

Tibialis Machine:
1. 50x15
2. 50x15

Workout Time: 95min






8-8 Sunday: Off Day

Diet: 206gP, 438.5gC, 85.5gF, 3350cal
Water: 1.5 gallons
Sleep: 9 1/2hrs






8-9 Monday: Upper

Diet: 196.5gP, 519.5gC, 86gF, 3640cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Upper

DB Bench:
1. 115x5
2. 115x5
3. 115x5 (PR for 3x5)

Pec Deck:
1. stack x15 (Tied PR)
2. stack x10

Weighted Chins:
1. 65x5 (PR)
2. 65x5 (PR)
3. 65x5 (PR)

Bodymasters Hammer Row:
1. 3 plates +25 per side x8 (PR)
2. same
3. same
4. same weight x6

Machine Pulldown:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)

Bodymasters Lying Military Press:
1. 270x7 (PR)
2. 270x6
3. 270x6

Side Raise Mchine:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)

Curl Machine:
1. 12 plates x6 (PR)
2. 10 plates x8
3. 10 plates x6
4. 8 plates x7

Cable Pressdowns:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)
4. stack x6

Workout Time: 80min






8-10 Tuesday: Lower

Diet: 199.5gP, 526gC, 83gF, 3650cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Legs

Squats:
1. 360x3
2. 360x3
3. 360x3
4. 360x3
5. 360x3 (Tied PR for 5 sets of 3 and it was brutal)

Leg Extensions:
1. stack x8 (Tied PR)
2. stack x8 (Tied PR)
3. stack x8 (Tied PR)

SLD:
1. 345x5 (PR)
2. 345x5 (PR)
3. 345x5 (PR)

1 Legged Kneeling Ham Curl:
1. 80x8 (Tied PR)
2. 80x6
3. 60x8

Seated Calf Raise:
1. 3 plates +25 x8 (Tied PR)
2. 4 plates x8 (PR)
3. 4 plates x6
4. 4 plates x6

Standing Calf Raise:
1. 270x8 (PR)
2. 270x8 (PR)
3. 270x6
4. 240x8

Workout Time: 85min





8-11 Wednesday: Cardio

Diet: 201.5gP, 478gC, 87.5gF, 3505cal
Water: 1.5 gallons
Sleep: 8 1/2hrs
Cardio: Eliptical Sprints: 20min





8-12 Thursday: Back/Chest

Diet: 195.5gP, 526gC, 82.5gF, 3630cal
Water: 1.5 gallons
Sleep: 8 1/2hrs


Workout: Back/Chest

DB Bench:
1. 100x11
2. 100x10
3. 100x9
4. 100x7

Bodymasters Hammer Bench:
1. 2 plates per side x12 (PR)
2. same
3. 2 plates per side x10

Pec Deck:
1. 180x15
2. 180x12
3. 180x12

Pull Ups:
1. 45x10 (Tied PR)
2. 45x8
3. 45x6
4. BW x10

Incline DB Row:
1. 75x10
2. same
3. same
4. same

Bodymasters Hammer Row:
1. 3 plates per side x10 (PR)
2. 3 plates per side x9
3. 3 plates per side 8
4. 2 plates +25 per side x10

Bodymasters Hammer Pulldown:
1. 2 plates +25 per side x12
2. same
3. same
4. 2 plates +25 per side x10

Lying Rope Pulldown:
1. stack x15 (Tied PR)
2. same
3. same
4. same

Workout Time: 85min





The plan is to finish up this week, have 1 more heavy week and try to set a few more PRs, then starting Aug 23 I will be doing a deload for a week and a 3-5 week mini-cut as my weight is closing in on 193lbs these days. Gonna try to get back down to 183-185lbs or so and then start working my way slowly back up to the 195lb range. After my deload I will be switching to a modified westside routine for a while to mix things up.

Chuckles
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