icehawk's journal - Page 3 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #21  
Old 11-19-2008, 11:45 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

November 19th, 2008

ARMS

A1. Close-grip Bench
4 sets @ 135 x 8

A2. Alt. DB Curl
4 sets @ 30s x 8

B1. Parallel Dip
4 sets @ bw x 8

B2. Alt. Hammer Curl
4 sets @ 30s x 8

C1. Wrist Roller
4 sets @ 5 x 2

C2. Cable Pressdown
4 sets @ 100 x 15
Reply With Quote
  #22  
Old 11-23-2008, 01:08 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

November 22nd, 2008

More of a prehab workout.

CHEST / SHOULDERS

A1. Swiss Ball Push-up
4 sets @ bw x 8

A2. Band External Rotation
4 sets @ red x 8

B1. Incline DB Bench
3 sets @ 70s x 8, 1 set @ 40s x 15

B2. Face Pull
4 sets @ 80 x 8

C1. DB Side Raise
4 sets @ 15s x 8

C2. DB Rear Raise
4 sets @ 10s x 8
Reply With Quote
  #23  
Old 11-24-2008, 06:55 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

November 24th, 2009

LEGS

A1. Leg Extension
4 sets @ 70 x 15

A2. Lying Leg Curl
4 sets @ 40 x 15

B1. BB Reverse Lunge
4 sets @ 95 x 8

B2. Romanian Deadlift
4 sets @ 135 x 8

C1. Standing Calf Machine
4 sets @ 300 x 10

C2. One-Legged Standing Calf Machine
4 sets @ 150 x 10
Reply With Quote
  #24  
Old 11-26-2008, 03:20 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

November 25th, 2008

UPPER BODY (POWER)

A1. Bench Press
4 sets @ 185 x 3

A2. Weighted Chin-up
4 sets @ 45 x 3

B1. Wrist Roller
2 sets @ 5 x 3

B2. Band External Rotation
2 sets @ green x 15

C1. EZ-Bar Curl (you-go-I-go)
1 set @ 40 x 10-9-8-7-6-5-4-3-2-1

C2. Rope Pressdown (you-go-I-go)
1 set @ 80 x 10-9-8-7-6-5-4-3-2-1
Reply With Quote
  #25  
Old 11-29-2008, 09:43 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

November 29th, 2008

Been sick for the last couple of days so today was my first day back since Tuesday. Still a bit sick though so I took it easy. Wanted to do front squats as my primary exercise but my groin was bugging so I decided to opt for deadlifts. Haven't done heavy deads in awhile, but hopefully I can get my strength back up in this (365x2).

A. Deadlift
135 x 5
185 x 5
225 x 5
275 x 1
295 x 1
315 x 1

B1. Walking DB Lunge
40s x 8
40s x 8

B2. Hanging Knee Raise
bw x 8
bw x 8

C1. Cable Pull-Through
100 x 8
100 x 8

C2. Swiss Ball Plank
1 min
1 min
Reply With Quote
  #26  
Old 12-01-2008, 08:53 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

Monday, December 1st, 2008

Just joined a new (and better!) gym... No longer will I have to workout in the overpopulated campus gym with their shoddy equipment!! Had a pretty good workout today too. Getting body fat tested in a couple hours though

UPPER BODY

A. Bench Press
45 x 10
95 x 5
135 x 5
185 x 5
185 x 5
185 x 4 (took a shorter rest here like an idiot)

B1. Pull-up
bw x 8
bw x 8
These felt super light.

B2. Standing Military Press
95 x 8
95 x 8

C1. Seated Cable Row
140 x 8
140 x 8
Can increase this next time.

C2. Parallel Dip
bw x 8
bw x 8

D1. Alternating DB Curl
25s x 15

D2. Cable Pressdown
50 x 15

Definitely increasing pull-ups, dips, and row weights next session. Also, I'm going to try to ramp to 195 on bench. Short-term goal here is two plates for a single... I did 215 for one this summer (was pre-injury though) so hopefully I can hit this soon.
Reply With Quote
  #27  
Old 12-07-2008, 01:12 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

December 6th, 2008

Did a leg workout on the 2nd and a full body workout on the 3rd but didn't put it in here. Have a cold at the moment so I just did a quick upper body workout.

UPPER

A1. Incline DB Bench
70s x 8
70s x 8

A2. Seated Cable Row
150 x 8
160 x 8

B1. Standing Military Press
95 x 8
95 x 8

B2. Wide-grip Pull-up
bw x 8
bw x 8

C1. Parallel Dip
bw x 8
bw x 8

C2. Incline DB Curl
30s x 8
30s x 8

D1. DB External Rotation
8s x 8
10s x 8

D2. Reverse Wristcurl
40 x 8
50 x 8
Reply With Quote
  #28  
Old 12-11-2008, 01:56 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

December 10th, 2008

Did a workout on Monday but didn't record it. Strong day today.

PULL

Hang Clean
65 x 5
95 x 3
115 x 3
135 x 3
135 x 3
135 x 3

Deadlift
135 x 3
225 x 3
275 x 3
275 x 3
275 x 3

Weighted Chin-up
45 x 4
45 x 3
45 x 3

Hammer Curl
50s x 6
50s x 6
Reply With Quote
  #29  
Old 12-12-2008, 12:45 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default

December 11th, 2008

Meh day... overestimated the weight for incline.

PUSH

Incline Bench
45 x 10
95 x 5
135 x 3
185 x 2.5
185 x 2.5
185 x 1.5

Front Squat
95 x 3
135 x 3
155 x 3
175 x 2
155 x 3

Weighted Dip
45 x 6
45 x 6

L-Sit
15 seconds

Barbell Torque
90 x 10 each side

Weighted Ball Crunch
20 x 15
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:03 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.