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  #11  
Old 07-20-2003, 07:58 PM
Little Juice Little Juice is offline
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Default 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  
Old 08-08-2003, 12:12 PM
Little Juice Little Juice is offline
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Default Re: MSJ016\'s Training Journal (first bulk)

Back from my trip to europe, refreshed, and ready to hit to gym!
  #13  
Old 08-08-2003, 12:18 PM
Little Juice Little Juice is offline
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Default 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  
Old 08-08-2003, 10:04 PM
Little Juice Little Juice is offline
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Default 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  
Old 08-19-2003, 02:19 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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  
Old 08-21-2003, 12:35 PM
Little Juice Little Juice is offline
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Default 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  
Old 08-21-2003, 04:41 PM
Little Juice Little Juice is offline
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Default 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  
Old 08-23-2003, 12:30 AM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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  
Old 08-25-2003, 04:24 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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  
Old 08-31-2003, 03:21 PM
Little Juice Little Juice is offline
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Join Date: Mar 2003
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Default 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
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