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  #21  
Old 09-23-2012, 01:23 AM
Helmholtz Helmholtz is offline
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9/22 Lower Power (sort of)

Managed to do some random leg stuff. Still using a friend's equipment which consists of a barbell, free weights, and bench basically. So I worked with what I had. Managed to do some squats, hack squats, stiff legged deadlifts, sissy squats, lunges, and calf raises.
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  #22  
Old 09-24-2012, 10:37 PM
Helmholtz Helmholtz is offline
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9/24 Back and Shoulders Hypertrophy

Still don't have access to a proper gym or equipment at the moment so I made do with a bowflex and pullup bar today. Don't have weights listed since it was a bowflex, just tried to stick with a resistance that I could get 8 - 12 reps with.

Bent over rows 3 sets
Rack chins 3 sets
Seated cable row 2 sets
Dumbbell shrugs braced against incline 2 sets
Close grip pulldowns 2 sets
Seated shoulder press 3 sets
Upright rows 2 sets
Cable side lateral raises 3 sets
6 sets of pullups using assorted grips
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  #23  
Old 09-25-2012, 05:21 PM
Helmholtz Helmholtz is offline
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9/25 Chest and Arms Hypertrophy

Once again used a friend's equipment which is a barbell, free weights, and other miscellaneous things.

Speed work Bench press 115x5, 5 sets
Bench Press 155x8, 3 sets
Incline Bench press 115x8, 3 sets
Cable flys on a bowflex
Preacher curls 50x12, 3 sets
Barbell curls 55x8, 2 sets and 45x12, 2 sets
Seated triceps extension 40x8, 3 sets
Rope pressdowns 35x8, 3 sets
Dumbbell kickbacks 10x15, 3 sets

Should be back to my normal gym in a couple of days
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  #24  
Old 09-27-2012, 03:20 PM
Helmholtz Helmholtz is offline
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9/27 Upper Power

Don't think I had fully recovered from previous workouts but just gonna push until my body adjusts to the increased load. Tried doing some weighted pullups for the first time today and it didn't go that great. Will have to keep at it and hopefully develop a little more strength.

Bent over rows 115x5, 3 sets
Weighted pullup 25x5, 25x3
Pullups BWx8
Bench Press 170x4, 3 sets
Weighted dips 25x6, 2 sets
Cambered bar curls 60x8, 3 sets
Seated triceps extension 50x8, 3 sets
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  #25  
Old 09-28-2012, 03:26 PM
Helmholtz Helmholtz is offline
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9/28 Lower Power

Squats 170x5, 3 sets
Hack squats 135x5, 2 sets
Leg extensions 95x8, 2 sets
Lying leg curls 95x6, 2 sets
Seated calf raises 90x8, 3 sets

Wow I now realize how badly I had been neglecting my legs. For too long I had been overdoing the cardio and not working my legs enough. I recently figured out how bad of an idea that is but today just reaffirmed it. My hamstrings are the weakest part. They were already sore just after 2 sets of squating.
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  #26  
Old 10-14-2012, 06:29 PM
Helmholtz Helmholtz is offline
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10/14

Bench Press 160x5, 5 sets
Incline Bench 120x5, 5 sets
Weighted Dips 25x5, 3 sets
Seated Shoulder Press 95x4, 3 sets
Close grip bench 95x5, 3 sets
Cable pressdowns 60x5, 3 sets
Rope pressdowns 50x5, 2 sets
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  #27  
Old 10-15-2012, 02:32 PM
Helmholtz Helmholtz is offline
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10/15

Deadlifts 205x5, 3 sets
Pullups BWx8, 3 sets
Seated cable rows 150x5, 3 sets
Dumbbell shrugs braced against incline 20x8, 2 sets
Preacher curls 60x5, 3 sets
Standing barbell curls 50x5, 3 sets
Cable curls 80x5, 2 sets
Barbell shrugs 135x8, 3 sets
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  #28  
Old 10-16-2012, 02:02 PM
Helmholtz Helmholtz is offline
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10/16

Squats 175x3, 3 sets
Leg press 270x5, 3 sets
Seated leg extensions 95x8, 3 sets
Seated leg curls 80x8, 3 sets
Seated calf raises 90x8, 4 sets
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  #29  
Old 10-17-2012, 02:15 PM
Helmholtz Helmholtz is offline
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10/17

Bench press 150x8, 3 sets
Incline bench 95x10, 2 sets
Dips BWx10, 3 sets
Incline flys 20x8, 2 sets
Seated triceps extension 40x8, 3 sets
Rope pressdowns 30x10, 2 sets
Cable Kickbacks 20x10, 2 sets
Situps with a 25 lb weight 10 reps, 3 sets
Leg raises with a 10 lb weight 8 reps, 2 sets
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  #30  
Old 10-19-2012, 02:10 PM
Helmholtz Helmholtz is offline
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10/18

T-bar rows 45x10, 3 sets
Pullups BWx8, 2 sets
Rack chins BWx8, 2 sets
Seated cable rows 105x12, 3 sets
Preacher curls 40x10, 3 sets
Spider curls 30x12, 3 sets
DB curls 15x10, 2 sets
DB shrugs 55x12, 3 sets
Situps
Leg raises
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