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  #11  
Old 02-01-2003, 08:39 PM
juice juice is offline
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Default Re: ///// juice\'s training journal \\\\\\\\\\ (comments welcomed)

Roger that!!!! Gracias, I'll give it a whirl next time i do chest.
  #12  
Old 02-03-2003, 07:48 PM
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<font color="blue">Sun., 2/2/03 Bi's</font color>

<font color="red">I was pressed for time since i had to be @ work an hour and a half after the gym opened, so i kinda rushed this workout.....</font color>

() = Assisted
DS = Drop Set
SS = Super Set
TS = Triple Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight

One handed concentrated DB curls (reps per arm)
15*8
25*8
30*8
35*5

Incline bench E-Z Bar Curls (stomach on the bench)
50*8 (I didn't like this exercise, so i cut it short after the first set....)

Standing E-Z Bar Curls (3/1/4 tempo)
50*8
60*10
70*8
80*6
90*4-->DS-->60*5 (2/1/2 tempo)
90*4-->DS-->60*8 (2/1/2 tempo)

Cable (w/rope attachment) Hammer curls-->SS-->Standing alt. DB curls
70*8-->SS-->35*8 (reps per arm)
80*8-->SS-->35*8
90*7-->SS-->40*5

Straight bar 21's
60*7*7*7
60*7*7*7

out!!!
  #13  
Old 02-05-2003, 12:50 AM
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<font color="blue">Mon., 2/3/03, Cardio</font color>

20 minutes high speed/high incline walking
20 minutes bike

That's all!
  #14  
Old 02-05-2003, 01:04 AM
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<font color="blue">Tue, 2/4/03, Quads/Hami ....started on Calves, but didn't finish </font color>

5 minutes of streching + 10 minutes of bike

Squats
Bar*12

Some dude in the Leg Press had all the 45's, so i had to go w/ some diff. weights this week.

165*12
235*8
285*5
325*3
235*8

Leg Extensions (stack=300)
150*10
180*8
200*8
220*6
220*4-->DS-->170*4-->DS-->120*3 (quads were on fire right about now.....)

SLDL's
135*12
135*10
185*10
225*8
275*5-->DS-->225*5-->DS-->135*6

Leg Press (I've been doing this somewhat "wrong" in the sense that I've had a wide stance, feet high on the platform...I changed this today to a closer stance, lower on the platform to really hit the quads...first time doing them "right" per-say)

270*8
360*8
450*8
540*5
630*3-->DS-->450*6-->DS-->270*6 (felt like crying right here...did the DS by myself, so that adds a little extra to the w/o)

BB Lunges-->SS-->Standing Calve Raises (Smith Machine)
135*5 (reps are per leg)
135*8-->SS-->135*8
185*5-->SS-->155*8
135*8-->SS-->175*8
(calves were kinda starting to cramp up, so i decided to skip calves....I'll do them in 2-3 days)

Leg Curls
80*8
95*5
80*7
95*6

Out!!!!
  #15  
Old 02-05-2003, 05:45 PM
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<font color="blue">Wed., 2/05/03,Shoulders</font color>

<font color="red">This is my first time doing shoulders since i f'd up my right shoulder doing incline B.P on 1/25; I still have some disconfort on it, but I've been icing it and applying heat, so on some exercises I was somewhat hesitant adding more weight...well, that and the fact that my shoulders and back are my most neglected body parts... [img]/forum/images/graemlins/smirk.gif[/img]</font color>

Did about 5 minutes of streching.

Seated Mil. Press
BAR*12
BAR*12
95*8 (R. Shoulder disconfot)
115*6 (R. Shoulder disconfot)
135*3 (R. Shoulder disconfot)

DB Upright Rows
40*12 (weight per DB)
45*10
50*7

Low cable pulley (rope) front raises
60*7
50*10
55*10

Neutral grip Incline DB Press (w/ twist @ top)
55*6 (weight per DB)
60*8
70*6

DB Incline Shrugs (facing bench)
70*8 (weight per DB)
70*8
70*10

Front BB raises
Bar*12
55*12
65*10

<font color="purple">I'm am trying to do the "8 weeks to bigger delts 2" program, i had to change it a bit for this first week, I'm going to try to follow it more stricly on my next workout, hopefully my shoulder will be better by next week.</font color>
  #16  
Old 02-06-2003, 10:56 PM
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<font color="blue">Thur., 2/6/03, OFF</font color>

I was going to do some cardio, but I just felt like letting my legs rest up a little (I want to hit them again on Sunday), they're still completely shot from tuesday, so I'll just try to hit it as hard as my shoulder will allow me to tomorrow......Back!!!!! [img]/forum/images/graemlins/grin.gif[/img]
  #17  
Old 02-07-2003, 05:35 PM
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<font color="blue">Fri., 2/7/03,Back, a tiny bit of ABS</font color>

A couple of notes:

<font color="brown">
1.-Ok, I would have to thank a certain somebody for pissing me off this morning, which thanks to that I manged to have one of the most intense back workouts I've ever had...it's increadible how much better my workouts are when I'm irritated/pissed-off....loved it!

2.-Although my w/o was intense, my back and my shoulders are still my weakest body parts; due to bad rotator-cuff I've always somewhat neglected them, so I still don't push around much weight..chins and lat pull downs have always hurt, so I'm especially weak on those two, but I've made it a goal of mine to greatly improve those exercises this year.

3.-Last night while i was in bed a good friend of mine came to the house (i was already asleep) around 1:30 AM(my roomates let her in), knocked on my door, i let her in, she asked me which shoulder was f'd up? I told her, she said "lay down on your stomach", she stratled my back, and BAM!!!!!! hooked me up with the best friki'n shoulder rub I have ever had in my life!!!! AWESOME....she put on some ointment she brought with her....hooked me up with about a 7-10 minute shoulder rub, tucked me in, and left....AWESOME.....my shoulder isn't 100%, but it's a hell of a lot better than it was yesterday and for that matter all week.......Mad Props go out to her, a million THANKS!!!!!

</font color>

Aight, on to the workout......

4-6 minutes of rotator cuff weighted movements as a warmup + stretching

Lat Pull Downs (wide grip)(stack=200)
50*20 (warmup)
70*15
100*12
120*6

Wide Grip (straight bar) Pull Ups (Chins)(<font color="purple">I suck at these, 3rd time in my life doing them</font color>)
BW*3
BW*3
BW*2

Seated close grip Rows (stack=200)
120*12
140*8
160*5

BB Deadlifts
135*12
225*8
275*6 (my lower back was on fire right here)
135*12 (ditto!)

H.S. Rows
140*12--&gt;SS--&gt;50 crunches
210*8--&gt;SS--&gt;50 crunches
280*5

DB Rows
85*10--&gt;SS--&gt;20 leg raises
90*8--&gt;SS--&gt;20 leg raises
90*8

out!!!! [img]/forum/images/graemlins/grin.gif[/img] my shirt looked like i ran a friki'n marathon.......
  #18  
Old 02-08-2003, 04:06 PM
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<font color="blue">Sat., 2/8/03,Chest/Traps</font color>

I had to take my car and get an oil change, so I walked about 1/2 mile from the oil change place to the gym.....

(x) = Assisted
DS = Drop Set
SS = Super Set
TS = Triple Set
BB = Barbell
DB = Dumbell
HS = Hammer Streangth
BW = Body Weight
(f) = failure

10 minutes of fast paced walking with highest incline on treadmill/rotator cuff weighted movements + stretching while on treadmill

<font color="blue">Chest</font color>
Incline Low Pulley Cable Fly's
30*12 (weight per sdie)
30*12
50*10
60*5

DB Press
70*12 (weight per DB)
80*8
90*6
100*2+(1)

<font color="red">My partner finally came in @ this point, usually i only w/o Chest w/ a partner....everything else is solo</font color>

Parallel Dips (emphasize on chest)-->SS-->HS Decline Press-->TS-->HS Inlcine Press
BW+45*8-->SS-->160*8-->TS-->120*8
BW+90*3+(1)-->SS-->180*8-->TS-->140*6+(2)
BW+45*6-->SS-->200*5+(1)-->SS-->160*3+(1)-->DS-->120*4

Incline BB Press <font color="red">*Note: for some reason, i was hurting by this point, so i didn't go heavy on this, just to failure.</font color>

135*6(f)+(1)
135*5(f)+(1)
135*9(f)

Decline Low Pulley Cable Fly's
50*10 (weight per side)
60*5+(1)
70*3(f)-->DS-->60*2(f)-->DS-->40*4(f)
<font color="green">*Note to self: When doing drop set on these, drop 20 per drop, dropping 10 I didn't feel anything, no change!</font color>

<font color="blue">Traps</font color>
HS Standing Shrugs
270*8 (total weight)
270*8
180*10

DB Incline Bench Shrugs (facing the bench)
70*8 (weight per DB)
80*8
90*7

Standing DB Shrugs
100*6 (weight per DB)
100*7
90*9

<font color="blue">ABS (mini ab w/o [img]/forum/images/graemlins/grin.gif[/img])</font color>

Swiss ball crunches-->SS-->High Decline Crunches w/ medicine ball + Twist on top

(this is just in reps)

25-->SS-->10
15-->SS-->6
13-->SS-->6

<font color="purple">Took my protein shake w/ dextrose, and partner gave me a ride to pick up my truck [img]/forum/images/graemlins/grin.gif[/img] ......hawler!</font color>
  #19  
Old 02-08-2003, 05:19 PM
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  #20  
Old 02-08-2003, 05:45 PM
juice juice is offline
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<blockquote><font class="small">Posted by: yu yevon:</font><hr> [ QUOTE ]
Parallel Dips (emphasize on chest)-->SS-->HS Decline Press-->TS-->HS Inlcine Press
BW+45*8-->SS-->160*8-->TS-->120*8
BW+90*3+(1)-->SS-->180*8-->TS-->140*6+(2)
BW+45*6-->SS-->200*5+(1)-->SS-->160*3+(1)-->DS-->120*4 <hr /></blockquote>

<font color="green"> Insane! [img]/forum/images/graemlins/shocked.gif[/img] </font color> <hr /></blockquote>

[img]/forum/images/graemlins/grin.gif[/img] Gracias!!!!
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