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#61
02-27-2009, 03:19 AM
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Feb. 26
Reverse Barbell Curls: 90X10, 90X8, 80X10, 80X8, 70X10, 70X8
supersetted w/ Incline Hammer Curls: 30X10, 30X8, 25X10, 25X8, 20X10, 20X8 EZ Bar Wrist Curls (Triple drop w/ 30 sec of partial reps): 85/75/55/45 Standing Calf Raises: 295X8, 255X10, 235X12, 215X15, 175X25 Seated Calf Raises: 3 plates + 1/4X8, 3 plates + dimeX10, 3 plates X12, 2 plates + 1/4X15, 2 plates X25 Leg Press Calf raises: 6 platesX10, 4 plates + 2 1/4sX15, 2 plates X 25 Cross Leg Crunches: 3X40 Reverse Crunches: 3X40 Crunches: 3X40 Forearms were engorged w/ blood after this one, feelings some DOMS in them already, same with calves. 
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#62
02-28-2009, 02:52 AM
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Feb. 27
Seated Dumbbell Shrugs: 60X20, 65X16, 70X14
supersetted w/ Static Cable Shrugs 30 sec a piece: 200lbs, 150lbs Concentric Hack Machine Hiss Shrugs 3X10: 2 plates, 2 plates + 2 1/4s, 4 plates Smith Machine Behind-the-Back shrugs: 4 plates + 1/4'sX10, 4 plates + 35'sX8, 6 plates X6, 6 plates + 1/4's X4 Neck Curls 3X30: 40lbs Seated Military Press: 95X8, 105X6, 115X4 Dumbbell Upright Rows: 25X12, 35X10, 45X8 Low Cable Rope Front Raises 3X10: 30, 35, 40 Neutral Grip Incline Press w/ twist: 75X4, 70X6, 65X8 Front Barbell Raises: 30X15, 35X12, 40X10 Later in the day: 20 min HIIT on treadmill Good shoulder workout today, I was really focusing on contracting against the stretch, this was painful, but phenomenal at the same time. Tomorrow I'll be hitting up back once again, waging war against myself, time to show this problem area who's boss.
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#63
03-01-2009, 03:20 AM
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Feb. 28
Widegrip Pullups: BWX15, 5X11, 5X10, 5X8, 5X7
T-Bar Row: 2PX15, 2P+1/4X15, 3PX13, 3P+1/4X12, 4PX10 Barbell Row: 115X15, 135X15, 145X10, 135X11, 135X10 Chinups: BWX12, 12, 9, 8, 8 Deadlifts: 315X9, 325X7, 330X6 Cross Leg Crunches: 3X50 Reverse Crunches: 3X50 Crunches: 3X50 20 sec sprint on stair climber X 10 Back was a little stiff upon wake this morning, when I got into the gym I got on the eliptical for 5 min and really focused on the pulling aspect, loosened up my back significantly. My only complaint is my strength when it comes to my pullups and chinups, if anyone can hand me any pointers on how to improve these exercises it would be much appreciated. Felt weak when I was warming up on deads, but I refused to use that as an excuse, back felt great afterwards. As far as abs go ABC's 8 week program is kicking my ***, but I'm beginning to notice separation down the center something I've never seen on myself. Felt like I had a great month of February, I'll do my monthly weigh in on Monday to see where I'm at.
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#64
03-02-2009, 10:52 PM
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Mar. 2
Squat: 300X2, 285X6, 275X6, 255X8, 235X10, 205X12
Leg Press: 12PX8, 12PX8, 10PX10, 8PX10, 6PX12 (On the 1st set I took the standard footing, 2nd & 3rd went high and wide, 4th and 5th narrow) Hack Squat: 4P+1/4'sX8, X8, 4PX10, 2+1/4'sX12 (Wide w/ toes pointed out on first two, last two narrow footing) Leg Extensions: 240X8, 225X10, 210X12 Romanian Deadlifts: 250X8, X8, 235X10, X10, 225X12 Leg Curls: 150X8, 140X10, 130X12 Pretty good leg workout today, only complain is my lower back is still feeling it from Saturdays back workout so I wasn't able to go as heavy as I would have liked to on the deadlifts. I really tried to hit the thighs from every angle today. I noticed in my car at lunch that the tear drop is getting a lot more defined, getting a lot of separation in my quads. On a side note my monthly weigh in, didn't put on much last month, I'm 186.6, but progress nonetheless, I'm staying extremely lean in this process so I can't complain. Definitely May or June I'd like to be at 190, and by the end of the year hit my goal of a lean 200, going to take a lot of hard work and discipline, but I wouldn't want it any other way.
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#65
03-04-2009, 01:44 AM
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Mar. 3
Mass Tricep Superset
3XFailure Dips: 150/120 High Cable Tricep Extensions: 120 Reverse Tricep Pushdowns: 120 Rope Pushdowns: 50/30 Followed by fascial stretching ------------------------------------ Seated Barbell Curl: 85X8, 95X8, 105X8, 115X6 Incline Cable Curls: 40X10, 45X10, 50X10 Cable Preacher Curls: 50X12, 50X12, 45X12 Drag Curls: 45X20X3 Followed by fascial stretching Crossover Oblique Crunches: 3X40 Feet up Crunches: 3X40 Swiss Ball Crunches: 3X40 Arms got hit hard today, the fascial stretching was extremely painful, but will be well worth it. My bicep routine today incorporated many lifts I have never done, I'll definitely be using these lifts again. I found that the cable exercises provided a great negative.
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#66
03-04-2009, 12:57 PM
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Quote:
Quote:
__________________
 James 1:16-17 ESV Do not be deceived, my beloved brothers. Every good gift and every perfect gift is from above, coming down from the Father of lights With God's help...Mens sana in corpore sano
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#67
03-04-2009, 10:26 PM
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Mar. 4
Quote:
Smith Machine Incline: 4 plates 3X9 angle of incline was change between ea. set Supinating Dumbbell Flys: 30lbs (15), 35lbs (12), 45lbs (8) last rep of ea. set was held for 30 sec Decline Dumbbell Press: 60lbs (10), 65lbs (10), 75lbs (6) Last week of the chest program, sad to see it's over, but the war against my chest must wage on. Made some significant strength gains, as well as developing a fuller chest throughout the process. Still a lot of work to be done, but I have faith its going to happen.
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#68
03-04-2009, 10:30 PM
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Quote:
Thanks for the encouragement, I can't allow myself to get discouraged, any progress is progress in my book. As far as my biceps I've always had a hard time going up in weight on a lot of lifts. The seated BB curls I could go a lot heavier because the hardest part of the lift was eliminated by the weight resting on my lap. But definitely a goal is to be a lot stronger, and become a freak of nature.
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#69
03-06-2009, 01:27 AM
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Mar. 5
Behind the back wrist curls: 110X12, X10, 100X12, X10, 90X12, X10
supersetted w/ Dumbbell Heavy Holds (30 sec a piece): 90/80, 80/70, 70/60 Reverse EZ Bar Wrist Curls (triple drop w/ 30 sec of partial reps): 45/35/25 Calves: http://www.abcbodybuilding.com/8%20w...calves%201.pdf Crossover Oblique Crunches: 3X50 Feet up Crunches: 3X50 Swiss Ball Crunches: 3X50 Forearms were cooked after this workout. I got to reading the Prez's article last night and had to ask myself if I've been training my calves as hard as my chest of arms. This workout is not for the faint, you basically have to turn your mind off. I have a good feeling about this program, in two months I should have bigger and more defined calves.
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#70
03-07-2009, 01:50 AM
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Mar. 6
Standing Strapped Dumbbell Shrugs: 90X8, 100X6, 105X6, 115X4
Reverse Incline Dumbbell Shrugs: 60X12, 65X12, 70X12 Reverse Barbell Shrugs ss w/ Barbell Shrugs & Concentric Shrugs: 3XFailure Thera Band Neck Raises: 3X30 Standing Isolated 1-Handed Lateral Raises: 15X12X2 Barbell Upright Rows (wider grip): 85X10, 95X8, 105X6, 115X4 Smith Machine Military (bar brought down only to chin): 2PX8, 2P+1/4's X8, 2P+1/4's + nickles X6 Seated Lateral Raises (Triple drop, 1st 2 weights failure, last weight held for 30 sec): 30/20/10, 25/15/5 Vertical Dumbbell Presses (3XFailure w/ partial reps): 40 Later in the day cardio: 20 min of HIIT on treadmill Can't complain about this shoulder workout, worked extremely well. When I'm done with this I should be close to where I want to be, just go to allow my problem areas to catch up.
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