Crash's Journal

[crash]

1/2/01 Shoulder and triceps

Seated Behind the neck press

145 x 5
155 x 5
160 x 5
165 x 5
135 x 10

Standing Dumbell Presses

50's x 10
55's x 8
60's x 6
40'x x 15

Rear Delt Machine Super Setted with Lateral Raises

3 x 10 + 3 x 10

Triceps
Close Grip Bench Press
155 x 10
170 x 8
185 x 6
195 x 5
165 x 10

Kickbacks Super setted with one arm overhead extension
3 x 10 + 3 x 10

Pressdowns with a rope
4 x 10

[crash]

1/03/01 Back Day

Pullups (6 second Negative) Super Setted w/ behind the neck lat pull downs
6 pullups(w/6 sec neg ea rep)+ 10 pulldowns @110lb
5 pullups(w/6 sec neg ea rep)+ 10 pulldowns 110lb
5 pullups(w/6 sec neg ea rep)+ 10 pulldowns 110lb
4 pullups (w/6 secneg ea rep)+ 10 pulldowns 110lb

T-bar Row Super Setted w/ Cable low pulley Row
3 sets of 10 on each

Machine Pullovers Super Setted w/ Straight arm cable pulldowns
3 sets of 10 each

That's it quick and dirty
Very good pump today. lats felt like balloons

[crash]

1/5/02
Chest

Incline dumbell Press

80's x 8
95's x 6
95's x 6
95's x 6
80's x 10

Hammer Strenght Decline
3 sets of 6
1 double drop set

Flat Flyes
4 x 10 (w/45lb DB's)

Biceps
seated incline dumbell curls
4 x 10 (25's)

Standing EZ bar Curls
70lb x 10
90lb x 6
80lb x 8
70lb x 12

Standing cable curls
4 x 10

[crash]

1/06/01 LEG DAY

Squats.
Warm up (3 Sets)
235 x 8
265 x 6
295 x 4
325 x 2
245 x 12

Leg Curls
4 sets of 10

Stiff Legged DL's
135 x 10
155 x 10
185 x 6
185 x 6

Calves
3 Giant Sets
Seated Calf Raise
Smith Machine Calf Raises
BW ONLY CALF Raises

Done in a supersett fashion one after anothers
A total of 3times through on each one

[crash]

1/8/01 Shoulders & Triceps

Standing Behind the Neck Barbell Press

135 x 7
140 x 6
145 x 6
135 x 9

Seated Dumbell Press (85 degree chair)
50lb db's x 12
60lb db's x 9
70lb db's x 7
75lb xb's x 6

Single arm Cable Laterals

3 sets of 10

Triceps
Skull Crushers

70lb x 12
80lb x 8
80lb x 10
90lb x 7
70lb x 15

Overhead Cable Rope Extensions
4 sets of 10

Press Downs
60lb x 10
70lb x 8
70lb x 8
Quad Drop Set to failure 60x 8 -50 x 8 40 x 8 30 x 8

[crash]

1/09/02 Back

Back
Pullups

BW x 10
BW +25 x 8
BW +45 x 6
BW +25 x 9
BW x 10

One Arm Dumbell Row

75 x 8
80 x 8
80 x 8
80 x 8

Narrow Grip Pull Down
3 sets of 6 (6 sec neg on each rep)

Hammer Strenght Low Row
2 sets of 8

Hang Cleans Super Setted with Barbell Shrugs
3 sets of 10 Each

smith machine high pulls super setted with barbell shrugs behind the back
3 set of 10 each

[crash]

1/11/01
Chest
Incline Barbell
235 x 1
205 x 6
245 x 1
215 x 6
260 x 1
230 x 6 (5 on my own, last rep was assisted)

Flat Dumbells
60's x 12
60's x 12
65's x 12

Machine chest Press super setted with machine fly
3 x10 + 3 x 10

Biceps

Scott curls on a scott bench
70 x 10
70 x 10
80 x 8
80 x 8
90 x 6

Lying cable curls super setted w/ seated dumbell
50 x 10 + 25's x 6
50 x 10 + 20's x 7
50 x 10 + 20's x 6

Reverse barbell curls
55 x 10
65 x 10
65 x 10


thats' it. I will be taking a week off. Returning to the gym on Saturday Jan 19th. LEG DAY!


50 x 10

[crash]

I'M BACK
SHOULDERS 1/19/01

Seated behind the neck press
140 x 8
155 x 6
170 x 4
185 x 2
140 x 12

Smith Machine Shoulder Press
2 Sets of 8
2 Strips sets 8,8

Lateral Raises
20lb db x 10
20lb db x 10
20lb db x 10 + 15lb db x 10 (drop set)

Triceps
Skull Crushers
70 x 10
70 x 10
90 x 8
90 x 8
100 x 6

Close grip Bench
135 x 12
155 x 10
155 x 10
175 x 8

Press downs w/ rope
3 sets of 10

[crash]

1/20/02

Back

Wide Grip Pull ups x 10
Narrow Grip x 10
Wide Grip x 9
Narrow Grip x 9

Spider Rows
90 lb x 6
105lb x 6
115lb x 5
115lb x 5
115lb x 5 + 70lb x 8 + 45lb x 10 (drop set)

Seated Cable Rows
4 sets of 10

Hang Cleans super setted with 90 degree bent rows
4 x 10 of each w/115lb

Hammer Strenght Shrugs
4 sets of 8

Dumbell Shurgs
4 x 10

[crash]

1/22/02 Chest and Bi's

Incline Barbell Press
195 x 8
215 x 6
235 x 4
250 x 2
185 x 10

Flat Dumbell Presses
70's x 10
75's x 8
75's x 8

Cable Cross over, Super Setter w/ dips
3 x 10 + 3 x 10

Biceps

Scott Curls w/Straight Bar
75 x 7
75 x 6
75 x 6

Reverse Preacher Ez Bar Curls
60lbs x 6 (4 sec Negative)
55lbs x 7 (4 sec Negative)
55lbs x 7 (4 sec Negative)

Seated Incline Dumbell Hammer Curls
25's x 8 (3 Sets)