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  #21  
Old 08-31-2003, 03:25 PM
Little Juice Little Juice is offline
Little Juice should change his/her status!
Middleweight
 
Join Date: Mar 2003
Location: Pa
Posts: 654
Default Re: MSJ016\'s Training Journal (first bulk)

Thursday 8/29
Legs

Quads
-warmup: Squats
105x20
135x10
155x5

-Squats
175x6
175x6
175x8

-Leg Extensions (double drop sets)
70x10(warmup)
100/80/55x10/8/6
105/80/55x10/8/6
105/80/55x10/6/6
135x6

Hams
-stiff leg dead lifts
95x12
95x10
95x10

[i]i skipped my leg curls for some reason. i regret it now[/b]
  #22  
Old 08-31-2003, 03:30 PM
Little Juice Little Juice is offline
Little Juice should change his/her status!
Middleweight
 
Join Date: Mar 2003
Location: Pa
Posts: 654
Default Re: MSJ016\'s Training Journal (first bulk)

Saturday 7/31
Chest

(8 weeks to bigger pecs 2)
-Flat Bench Press
65x20 (warmup)
85x10 (warmup)
95x10 w/ partial reps and static hold
95x8 w/ 4 rest-pause reps
100x6 w/ 3 rest-pause reps
105x6 w/ partial reps and static hold

-Low Incline Cable Flys w/ fascia streching
30x12
20x10
20x8

-Decline Barbell Press on Smith Machine
105x8
105x6
125x2

-Machine Flat Bench
50x8
50x8
50x6
  #23  
Old 09-01-2003, 10:55 PM
Little Juice Little Juice is offline
Little Juice should change his/her status!
Middleweight
 
Join Date: Mar 2003
Location: Pa
Posts: 654
Default Re: MSJ016\'s Training Journal (first bulk)

Monday 9/1
Shoulders

-Military Press
35x20 (warmup)
55x15 (warmup)
65x12
65x10
65x10
65x8

-DB side laterals
15x12
15x10
15x10
15x8

-DB front raises
15x12
15x10
15x10
15x8

-bent over rear delt DB raises
15x12
15x10
15x10
15x8

-Upright Rows
65x12
65x10
65x10
65x8
  #24  
Old 09-02-2003, 09:26 PM
Little Juice Little Juice is offline
Little Juice should change his/her status!
Middleweight
 
Join Date: Mar 2003
Location: Pa
Posts: 654
Default Re: MSJ016\'s Training Journal (first bulk)

Tuesday 9/2
Bis/Tris

warmup: barbell curls SS tri pushdowns
3x30x15 SS 3x50x15

-concentratin curls SS db kickbacks
3x25x8+8 neg. reps SS 3x20x8

-lying cable curls SS rope pushdowns
3x70x12 (w/ 5 sec peak contraction) SS 3x60x8

-hammer curls SS skull crushers
3x20x10 SS 3x50x8

-EZ bar curls SS close grip bench press
3x50x8 3x70x8


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