My Rampage through the Oasis

[bigbear6708]

wt: 217.5 24 APR 08

8 Reps

Deadlift: 370x8 (4RP)
Good Morn: 250x8
Pullups: 15x8
BB Bench: 215x8 (4 RP)
BB Sh. Press: 145x8 (3RP)
Hammer Curl: 60x8 (4RP)
Dips: 90x8
Obl. Twist: 45x8x2 +
Calf Raise: 110x8 (4RP)

[bigbear6708]

wt: 217 27 APR 08

6 Reps

Squats: 325x20
Pullups: 25x6 (3 NEG)
DB Bench: 105x6 (Good slow reps)
DB Sh. Press: 75x6
Complex: 35x6
DB Curl: 55x6 (3 RP)
Lying DB Ext: 65x7
SU (weight behind head): 45x6
Obl Twist: 45x6

[bigbear6708]

wt: 215 (taken after workout, huge line for scale)

1 May 08

6 Reps

Squats: 325x20
Chins: 35x6
BB Bench: 225x6 (4 NEG)
Upright Press (DB): 70x6
BB Curl: 115x6
Lying DB Ext: 65x6
SU (weight over head): 45x6x2

[bigbear6708]

wt: 218 4 May 08

4 reps

Leg Press (superslow..15 sec. each way): 8Px6
RDL: 325x4 (2) +
Pullups: 27.5x4 (2 NEG)
One Arm Cable Row: 67x4
DB Bench: 110x4
BB Sh. Press: 155x5
Complex: 35x4
Seated Bicep Mach: 115x4 \
Overhead Tri. Mach: 15x5 / Superset
Obl. Twist: 60x4 (3)

[Birthright1]

Looking great Big Bear. You home yet?

[bigbear6708]

wt: 215.5 8 May 08

4 Reps

Leg Press: 12Px20
Pull Ups: 27.5x4 (3 NEG)
BB Bench: 235x4 +
Calf Raise: 90*x4(6) done single leg on smith mach.
BB Sh. Press: 160x4
Seated Bicep Mach: 115x4
Seated Tri Overhead Mach: 8x8 (single arm)
Situps: 45x4
Med Ball Toss: 15xFail
1 Arm Cable Row: 57x4


Birthright...not home yet...almost done!!!!

[bigbear6708]

just an update..havent wrote in a while...been on a 'vacation' if you will...some resting in Qatar...worked out a few times, but im on vacation...so i wont log them in...just been browsing, researching and learning some more! be back in the game again hardcore next week!

[bigbear6708]

wt: 215 18 May 08

10 reps

leg press: 14Px10 (3 RP)
iso row mach.: 100(on each side)x10 (3rp)
db bench:95x10
calf raise: 110x12x2
bb sh. press: 145x10 -
cross body curl: 50x10
Dips: 90x8 (2 neg) -
situps: 35x12

[bigbear6708]

havent logged in a while, had a pulled muscle in my back prob. due to squatting too heavy when i wasnt rested..im about 99% right now so i can lift..ill just do leg press and seated overhead work until im 100%

[bigbear6708]

note on my routine...i recently decided that i have too much variation in my routine and am unable to keep adequate records and am not doing each exercise consistently..so to beat this problem and still be able to mix up my routine i am developing an A, B, C routines and i will cycle through...i will also no longer periodize my routines (at least for now) i am going to do a range between 8-10 reps per exercise IN GOOD FORM (another thing i will work on, form...recently injured and its an important factor)..each time i lift i will strive to either do 1 more rep w/ the previous weight or add some weight to the lift...i will only add weight when i can do 10 reps..i will not jump up if i am on 8 or 9 reps...i will also have a few exercises on "stand by" incase my routine gets stale and i need to mix it up...ive also got a few good shocking routines for each body part if i hit a plateau...i will throw in a week or 2 of either 4-6 or 6-8 reps if i feel a plateau comnig on...im ready!!! time to do some damage!!!