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  #111  
Old 08-05-2002, 02:57 PM
Systematic Systematic is offline
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Lightweight
 
Join Date: Feb 2002
Location: California
Posts: 405
Default Re: Systematic\'s workout (Comment Welcome)

8-5-02
Chest
Incline Smith Bench 180 x11 200 x6 x5
Flat Smith Bench 180 x9 x7 x6
PecDeck 100 x8 x6 x5 -> stackrun
Machine Press 90 till failure

Went up on weight for incline. Pretty happy about that. Stack run on pecdeck was brutal. I was down to 45lbs and just felt like my chest had been lit up like a bbq. Finished it off with a set of machine press. Felt a twinge in my left pec at the shoulder. Figured that was a warning to finish it off and get out. Solid workout.
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  #112  
Old 08-07-2002, 02:50 PM
Systematic Systematic is offline
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8-7-02
Legs
Leg Press 590 x10 630 x8 x7

/====superset====
| Calf Press 360 x8 x6 x5 -> partials
| Reverse Calf Press 360 x8 x6 x5 -> partials
\==============

/====superset====
| 1L leg curls 50 x8 x7 x5 -> stackrun
| 1L leg ext 110 x8 x6 x5 ->stackrun
\==============

Went up on Leg press, which is good. Went for very strict reps on leg curls and extensions, which is also good. I feel I need to do better on calves, but that`s because they lag on me. I’ll be doing a blitz on chest this Sunday. Might need to plan a blitz for calves sometime soon.
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Dense 'den(t)s : Having high mass per unit volume
  #113  
Old 08-08-2002, 02:52 PM
Systematic Systematic is offline
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Join Date: Feb 2002
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Default Re: Systematic\'s workout (Comment Welcome)

8-08-02
Bis & Forearms
Standing curls 130 x8 x5 x4
/=====superset=====
| Laying cable curl 100 x8 x6 x5
| Standing dual cable curls 55 x8 60 x6 x5
\================

/=====superset=====
| BB Static hold 275 x3
| Static Hang x3
\================

/=====superset=====
| Behind the back wrist curls 125
| DB wrist raises 15
\================

Just for grins supersetted static hang and static hold. That was a good pump to the forearms. I am not happy with the dual cable curls, I think I`ll drop them for something that is a little more focused on the bicep.
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Dense 'den(t)s : Having high mass per unit volume
  #114  
Old 08-09-2002, 02:57 PM
Systematic Systematic is offline
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Lightweight
 
Join Date: Feb 2002
Location: California
Posts: 405
Default Re: Systematic\'s workout (Comment Welcome)

8-09-02
Shoulders and Tris

Seated front military press (smith) 160 x8 x6 x5
/=====superset=====
| BB Shrugs 315 x8 x6 x5
| Upright cable rows 150 x8 x7 x5
\================

/=====superset=====
| Laying Tri Ext 95 x8 x6 x5
| Close grip bench 95 x12 x8 x7
\================
Reverse Tri pulldown 60 x8 x7 x6

Since I was so sore the last time I did these supersets, I decided against dropping them. They may have been more effective than I thought. I may try DB upright rows next time instead of cable though.
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Dense 'den(t)s : Having high mass per unit volume
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