|
#11
07-20-2003, 07:58 PM
|
|||
|
|||
Re: MSJ016\'s Training Journal (first bulk)
Friday 7/18
Chest (8 weeks to bigger pecs 2 -Flat Bench Press 65x20 65x20 95x10 w/ partial reps and static hold 95x8 100x6 100x6 w/ partial reps and static hold -Low Incline Cable Flys w/ fascia streching 30x12 20x10 20x8 -Decline Barbell Press on Smith Machine 85x6 90x8 90x10 115x3 *45 minute rest -Flat Bench Machine (weight is in plates) 70x8 50x8 50x6 |
|
#12
08-08-2003, 12:12 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Back from my trip to europe, refreshed, and ready to hit to gym!
|
|
#13
08-08-2003, 12:18 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Shoulders/Traps
Shoulders -warmup: smith machine shoulder press 35x20 35x15 -smith machine shoulder press double drop set supersetted with dumbell front raises 55/45/35x8/6/6 ss 15x8 60/50/40x8/6/6 ss 15x8 60/50/40x8/6/6 ss 15x8 65/55/45x8/6/6 ss 15x8 65/55/45x6/4/4 ss 15x8 -DB Side Laterals 4x15x12 Traps -dumbell shrugs supersetted with dumbell holds (weight is each dumbell) 5x60x10 ss 5x60x20sec -smith machine behind the back shrugs 135x10 135x8 145x6 145x5 |
|
#14
08-08-2003, 10:04 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Arms
i did opposite bodypart supersetting for the first time today and it was awesome. i got huge pumps! Biceps/Triceps warmup: seated DB curls 2x20x15 tricep pushdowns 2x50x15 -standing barbell curls SS skull crushers 50x12 SS 40x12 60x10 SS 40x10 55x8 SS 45x8 55x6 SS 50x6 -lying incline DB curls SS tri pushdowns 25x12 SS 60x12 20x10 SS 60x10 20x8 SS 60x8 20x6 SS 60x6 -Cable Curls SS seated DB french press 40x10 SS 20X10 50x8 SS 25X8 50x8 SS 30x8 60x6 SS 30x6 Forearms -reverse curls SS seated wrist curls 35x12 SS 45x12 35x10 SS 45x10 35x8 SS 45x8 35x6 SS 46x8 -Hammer curls SS BTB wrist curls 25x10 SS 45x10 30x8 SS 45x8 30x6 SS 45x8 30x6 SS 45x6 -Pole Windup SS Reverse Pole Windup(http://www.abcbodybuilding.com/exerc...htropepull.htm) 3x5x5 SS 3x5x5 -Static Holds with dumbells 2x60x30seconds then regrip and hold 10 more seconds |
|
#15
08-19-2003, 02:19 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Monday 8/18
Shoulders/Traps Shoulders (8 week animalistic shoulder blitz) -warmup: DB shoulder press 2x15x20 -DB Shoulder Press 25x12 30x10 35x8 40x6 35x8 30x10 25x12 -Cable Upright Rows SS DB Shrugs 5x100x8 5x120x8 -Reverse Overhead DB Laterals 5x20x12 |
|
#16
08-21-2003, 12:35 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Tuesday 8/19
Bis/Tris -warmup: standing alternating DB curls 2x20x15 -warmup: Tri pressdowns 2x50x15 -standing EZ bar curls SS skull crushers 50x12 SS 40x12 55x10 SS 45x10 55x8 SS 50x8 55x6 SS 50x6 -Seated incline DB curls SS Rope pressdowns 20x12 SS 50x12 20x10 SS 50x10 20x8 SS 50x8 25x6 SS 50x6 -Cable Curls SS standing hammer bar press 50x12 SS 40x12 50x10 SS 35x10 50x8 SS 35x8 60x6 SS 35x6 |
|
#17
08-21-2003, 04:41 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Thursday 8/21
Legs Quads -warmup: Squats 105x20 135x10 155x5 -Squats 175x6 175x6 155x8 -Leg Extensions (double drop sets) 70x10(warmup) 100/80/55x10/8/6 100/80/55x10/8/6 100/80/55x10/6/6 Hams -Hamstring Leg Press (feet placed high on platform) 140x15(warmup) 180x5(warmup) 230x6 240x6 190x8 -Lying Leg Curls (double drop sets) 80/55/35x10/8/6 75/55/35x10/8/6 70/50/30x10/6/6 |
|
#18
08-23-2003, 12:30 AM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Friday 8/22
Chest -Flat Bench Press 65x20 (warmup) 85x15 (wu) 85x5 (wu) 95x10 w/ partial reps and static hold 95x8 +4 rest-pause reps 100x6 +3 rest-pause reps 100x6 w/ partial reps and static hold -Low Incline Cable Flys w/ fascia streching 30x12 20x10 20x8 -Decline Barbell Press on Smith Machine 95x8 95x6 125x2 -Flat Bench Machine 60x8 60x8 60x6 |
|
#19
08-25-2003, 04:24 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Monday 8/25
Shoulders/Traps Shoulders (8 week animalistic shoulder blitz) -warmup: DB shoulder press 2x20x20 -DB Shoulder Press 25x12 30x10 35x8 40x6 35x8 30x10 25x12 -Upright Rows SS DB Shrugs 5x75x8 5x110x8 -Reverse Overhead DB Laterals 25x12 20x12 20x12 20x12 15x12 |
|
#20
08-31-2003, 03:21 PM
|
|||
|
|||
|
Re: MSJ016\'s Training Journal (first bulk)
Tuesday 8/26
Bis/Tris -warmup: standing alternating DB curls 2x20x15 -warmup: Tri pressdowns 2x50x15 -standing EZ bar curls SS skull crushers 50x12 SS 40x12 50x10 SS 45x10 50x8 SS 50x8 -Seated incline DB curls SS tri pressdowns 25x12 SS 60x12 25x10 SS 60x10 25x8 SS 60x8 -Hammer Curls SS standing hammer bar press 50x12 SS 35x12 50x10 SS 35x10 40x8 SS 35x8 -Cable Curls SS dumbell kickbacks 50x12 SS 15x12 20x10 SS 15x10 60x8 SS 20x8 |
 |
| Thread Tools | |
|
|
