W8Lifter's Workout! (comments/suggestions appreciated!)

[W8lifter2]

August 20

Back

Reverse Grip Pull-ups
3x5 (bwt)

Wide Grip Front Pulldowns
1x15(160)
1x12(180)
1x10(190)
1x8/10 (190/160)

Low Cable Rows (elbows high at peak)
2x12(160)
2x10(180)

DB Pullovers
1x10(65)
1x7(80)
1x10(65)

Hex Bar Shrug
4x12(205)

[W8lifter2]

August 21

Abs

Crunches
2x25
[ QUOTE ]

Scissor Cycle
20 (10 each leg)
20 (10 each leg)
laying flat on back with legs straight up in the air, palms resting on legs, and upper body off the ground enough so that shoulder blades are just off the ground. next, lower left leg towards floor with left palm still resting on it while right arm moves behind you. bring left leg and right arm back to start and switch sides.

Crossed Leg Reach
20 (10 each side)
20 (10 each side)
laying flat on back and kness bent with calves parallel to floor, right foot crossed over left. palms are facing up on the floor. with left palm reach (touch) towards bottom of right heel then return to start. shoulder blades will come off the ground as you reach palm towards heel. legs do not move.

those two exercises hit some deeper abdominal muscles than just the surface ones!

[/ QUOTE ]

You ain't a kiddin sista! Its 3 hours later and i am still feeling these! [img]/forum/images/graemlins/smile.gif[/img]

Reverse Crunches
2x25

Skimped out on my leg workout since i could not get into the weight room until 6 PM and after being outside in 105F heat I was drained. Will hit them tomorrow, then arms Saturday.

[W8lifter2]

August 23

Legs

Seated Extensions
1x12(120)
1x10(130)
2x8(140)

Front Squat
1x12(135)
3x10(165)

Leg Press (these are homemade plates, so I am guessing...)
1x12(~300)
1x10(~400)
1x8(~500)
1x12(~300)

Seated Curls
1x12(120)
3x10(140)

Standing Calf Raises
4x12(205)

Standing Single leg Calf Raises
2x50(bwt)- each leg

Here comes the pain...

[soccerchick]

nice workout!! i did front squats for the first time this past week and they were brutal. my entire quad region is so sore. [img]/forum/images/graemlins/laugh.gif[/img]

homemade plates???

[W8lifter2]

They are awesome. Just started doing them this past spring, and I try to get them every other workout or so. I go with a narrower stance as well, and hit really deep (ATF).

Homemade plate are iron disks with holes cut in them big enough to fit onto an Olympic bar. I just guesstimate them at 50lbs, then add from there. I try to do 5 plates a side.

[W8lifter2]

August 25

Back/forearms (pfft...)

Pull-ups
4x5(bwt)--used chair to assist. Got 4 on first&second set, 3 on third and 1.5 on fourth. SLOWLY getting there...

Deadlift
1x15(135)
2x7(225) (too heavy too fast)

Front Wide Grip Pulldown //SS// BB Shrug
1x12(160)//1x10(225)
3x8(190)//3x10(225)
Grip gave out on shrugs after second set, so these were rest/pause...[img]/forum/images/graemlins/mad.gif[/img] [img]/forum/images/graemlins/mad.gif[/img]

Low Cable Row //SS// Seated DB Shrug
1x10(160)//1x6(100)--grip failed again! [img]/forum/images/graemlins/mad.gif[/img]
2x10(160)//2x15(80)

DB Rear delt raises
3x10(30)

DB Wrist Curl/reverse wrist curl
2x10(25) each way (forearms fried)

Need to remember straps so I can get more reps in. [img]/forum/images/graemlins/mad.gif[/img]

[W8lifter2]

Chest

DB Chest Fly
1x15(35)
1x12(45)
2x10(55)

BB Bench
1x15(135)
1x10(185)
1x8(205)
1x6/10(225/135)

Machine Press
4x10(180)

DB Incline Press
4x8(60)


Need to eat better before working out.

[W8lifter2]

August 27

Legs

Leg Press
1x6(200)--Pain in my right knee on the 6th rep. Very sharp, deep in the joint. I stopped for about 5 minutes, then tried again and same thing happened.

Leg Extensions
4x12(120)

Leg Curls
4x12(120)

Standing Calf Raises
4x15(200)

Now a dull pain, but I am walking normal. As long as there is no weight downward onto my foot its ok, so I think it is just a slight pull in there. Life ain't fun getting old [img]/forum/images/graemlins/confused.gif[/img]

[W8lifter2]

August 29

Shoulders/abs

BB Upright Row
1x20(45)
1x12(115)
1x10/8 (135/115)
1x8/8 (145/115)

DB Arnold Press //SS// DB Seated Shrug
1x12/10 (50/100)
1x10/10(60/100)
2x8/10 (70/100)

One Arm Leaning DB Side Laterals
1x10(35)
2x10(40)

Bent Over Rear Delt Raises
3x10(35)

Reverse Crunch/right&left crossover crunch/crunch (continuous set)
2x25/20/20/25

[W8lifter2]

August 30

DB Hammer Curls
5x20(30)

Tricep Pressdown
5x20(60)

BB Curl
5x20 (55)

Close Grip Bench Press
5x20(95)

** End of this journal until after HYPERplasia Challege **