Crash's Journal

[crash]

December 10
Back Day

Pull ups
1 x 8 BW
1 x 7 BW +25
1 x 5 BW +35
1 x 12 BW

One Arm dumbell Rows
1 x 10 65 lb
1 x 8 75 lb
1 x 7 80 lb
1 x 7 80 lb

Spider Rows
1x5 90lbs
1x5 115lbs
1x5 115lbs
1x5 115lbs strip 1x7 70lbs strip 1x10 45lbs

Seated Cable
1 x 10 150
1 x 10 160
1 x 8 170
1 x 8 170 drop 1 x 8 140 drop 1 x 10 100 lbs


Barbell Shrugs Super Setted w/dumbell shrugs
4 x 10


Felt off today. Call it a monday. Wasn't very motivated and knew it was gonna be a rought day right after the first set up chins.

Tuesday December 11th OFF DAY
Next Workout is Chest & Bi's

[crash]

12-10-01 Chest & Bi's

Incline Bench
135 x 10 Wm Up
135 x 10 Wm Up
175 x 8 Wm Up
195 x 8
215 x 6
235 x 4
255 x 2
205 x 9

Flat Bench dumbells
65lb DB's x 12
65lb DB's x 12
80lb DB's x 7
65lb DB's x 10

Hammer Streght Decline Super Setted with Incline Flyes
4 sets

Bi's
Scott Preacher Curls
70 x 10
70 x 10
80 x 8
90 x 6
90 x 6
70 x 12

Seated Incline DB Curls
25lb DB 4 x 10

Reverse Barbell Curls super setted with Dumbell Hammers
3 x 10

[crash]

12/13/01 Leg Day

Squats (below parallel *** to ankles)

135 x 10 warm up
135 x 10 warm up
185 x 10 warm up
Work Sets
235 x 8
265 x 6
295 x 4
315 x 2
225 x 10

Leg Press super setted w/ Leg Extensions

400 x 12 + 80 x 10
580 x 10 + 80 x 8
580 x 10 + 80 x 8

Stifflegged Deadlift super setted with Leg Curls

135 x 10 + Leg Curls x 10
185 x 8 + Leg Curls x 10
185 x 8 + Leg Curls x 10
185 x 8 + Leg Curls x 10

Felt good today. Knees and back felt solid during squats. Too tired to do calves today, may do them on Friday or Saturday. Tomorrow… OFF DAY (may do calves)

[crash]

12/14/01

Shoulders

Standing Shoulder Press Behind the Neck
10 x 95 warmup
10 x 115 warmup
6 x 135
6 x 140
6 x 145
7 x 135 no rest 8 x 95
7 x 135 no res 7 x 95

Lateral Raises
10 x 20lb DB
08 x 25lb
10 x 20lb
10 x 20

Triceps

Skull Crushers
10 x 65
10 x 65
10 x 75
08 x 85
08 x 85

Dips
4sets x 10 Bodyweight

Reverse Grip PressDowns
4 x 10 @ 60lbs

Overall it was a weak work out. Intesity wasn't there, don't know why I felt good going into the gym just didn't get a great workout. Oh well that can't all be great.

[crash]

12/16/01

Back and Traps

Well today was much better than yesterday. I wanted to go for more of a pump than weight so I super setted everything.

Wide Grip Pull ups supersetted with Narrow Grip Pull Downs

4 sets of 10 on Pull ups + 4 sets of 10 on Pull downs.

Dumbell pullovers + Straight arm pull downs (cables)
4 x 10 + 4 x 10

Spider Rows + Behind the neck pulldowns (6 count Negative)
3 x 10 + 3 x 6

Traps

Hang Cleans + Barbell Shrugs
4 x 10

Dumbell Shrugs + Smith Machine High Pulls
4 x 10

[President Wilson]

<blockquote><font size="1" face="Verdana, Helvetica, sans-serif">quote:</font><hr>Originally posted by crash:
12/16/01

Back and Traps

Well today was much better than yesterday. I wanted to go for more of a pump than weight so I super setted everything.

Wide Grip Pull ups supersetted with Narrow Grip Pull Downs

4 sets of 10 on Pull ups + 4 sets of 10 on Pull downs.

Dumbell pullovers + Straight arm pull downs (cables)
4 x 10 + 4 x 10

Spider Rows + Behind the neck pulldowns (6 count Negative)
3 x 10 + 3 x 6

Traps

Hang Cleans + Barbell Shrugs
4 x 10

Dumbell Shrugs + Smith Machine High Pulls
4 x 10<hr></blockquote>


What can I say, thats a fantastic routine Crash! I am a huge fan of everything you did! Very nicely done!

[Venom]

If you dont mind, I will use your leg workout!

[Archetype]

I'm scared just reading those weights/reps...
Looks like I have some serious lifting to do.

[crash]

12/18/01 Chest and Bi's
Flat Bench
215 x 5
225 x 5
235 x 5
240 x 5
205 x 10

Incline dumbell press
65 x 10
75 x 8
90 x 6
70 x 10

Pec Deck Super Setted with dips
3sets of 10 on each.

Bi's
All super sets today
Reverse curls super-setted w/ barbell curls
4 x 10

Seated Dumbell Curls Super -Setted with Dumbell Hammer curls
3 sets

Cable Preacher curl, 1 set 3drops
50 x 8, 40 x 8, 30 x 10

[danceswithbarbell]

Great routines, crash.

Very inspired man sitting here.