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Old 08-22-2010, 02:27 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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8-19 Thursday: Back/Chest

Diet: 199.5gP, 523gC, 81gF, 3620cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Back/Chest

DB Bench:
1. 105x10 (PR)
2. 105x8
3. 105x8
4. 105x6
5. 90x9

Bodymasters Hammer Bench:
1. 2 plates per side x10
2. same
3. same

Pec Deck:
1. 180x15
2. 180x15

Lat Pulldown:
1. 250x8 (PR)
2. 230x10 (Tied PR)
3. 230x8
4. 200x10
5. 200x8

Cable Row:
1. 180x10
2. 180x10
3. 180x10
4. 180x10
5. 180x10

Reverse Grip Machine Row:
1. 225x10
2. 225x10
3. 225x10

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

Lying Cable Pulldown:
1. stack x15
2. stack x15
3. stack x15
4. stack x15

Workout Time: 80min






8-20 Friday: Arms

Diet: 202.5gP, 511gC, 79.5gF, 3570cal
Water: 1.5 gallons
Sleep: 8 1/hrs


Workout: Arms

Bodymasters Lying Shoulder Press:
1. 180x12 (PR)
2. 180x12 (PR)
3. 180x10

Side Raise Machine:
1. 120x10 (Tied PR)
2. 120x10 (Tied PR)
3. 120x10 (Tied PR
4. 120x10 (Tied PR)

Rear Delts on Pec Deck:
1. 120x12
2. 120x12
3. 120x12

Curl Machine:
1. 80x12
2. 80x12
3. 80x10
4. 80x10
5. 80x8
6. 80x8

Lying Cable Curl:
1. 80x15
2. 80x15
3. 80x15
4. 80x15

Skull Crushers:
1. 115x12 (PR)
2. 115x10
3. 115x8
4. 95x12

Cable Pressdowns:
1. 160x12
2. 160x12
3. 160x12

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

Workout time: 70min






8-21 Saturday: Legs

Diet: 214.5gP, 523gC, 86gF, 3725cal
Water: 1.5 gallons
Sleep: 8hrs


Workout: Legs

Giant Set: V Squat, Leg Press, Squat
1. 4 plates per side x12 / 5 plates per side x10 / 225x8
2. 4 plates per side x10 / 5 plates per side x8 / 225x5
3. 4 plates per side x8 / 5 plates per side x6 / 185x5 - wanted more but lower back too fatigued, figured it wasn't worth hurting myself on the last workout before my deload

Hammer Strength Plate Loaded Alternate Leg Extension:
1. 50x12
2. 50x12
3. 50x10
4. 50x10

Hammer Strength Plate Loaded Ham Curl:
1. 60x12
2. 60x12
3. 60x10
4. 60x10

Standing Calf Raise:
1. 300x10
2. 300x10
3. 300x10
4. 300x10

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

Workout Time: 80min





Was starting to feel run down and beat up from the workouts earlier in the week and then previous 9 weeks of training, but I finished these workouts strong and now it is time to deload. The plan is to take Sun, Mon, Tues all off, cardio wed, upper deload thurs, lower deload fri, cardio sat, off sun and mon and then start a westide split the tues. I'm also starting a 3-5 week mini-cut starting Monday.

Chuckles
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