cmsumules264's training journal(comments welcomed) - ABCbodybuilding

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  #1  
Old 08-19-2003, 10:41 PM
cmsumules264 cmsumules264 is offline
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Default cmsumules264\'s training journal(comments welcomed)

here is my current training regimen
s-off
m-chest/cardio
t-back/abs
w-legs/cardio
r-shoulders/abs
f-bis/tris/cardio
s-abs/traps
  #2  
Old 08-19-2003, 10:46 PM
cmsumules264 cmsumules264 is offline
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tuesday-chest(too hungover mon to workout)

superset
dumbell flyes/presses
set 1-10 reps-25/35 lbs
set 2-10 reps-30/35 lbs
set 3-10 reps-35/40 lbs
incline bench press
3 sets-10 reps
95 lbs
115 lbs
125 lbs
decline bench press
3 set-5reps
135 lbs
145 lbs
155 lbs
incline dumbell press
3sets-10reps
35 lbs
35 lbs
40 lbs
cardio- ran 1.5 miles
  #3  
Old 08-20-2003, 06:40 PM
cmsumules264 cmsumules264 is offline
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wednesday-back/abs
wide grip pullups
3 sets-5 reps
low pulley rows
2 sets- 10 reps-110 lbs, 120 lbs
2 sets- 8 reps- 120 lbs, 130 lbs
close grip lat pull down
2x10-80 lbs, 80 lbs
2x8-90 lbs, 100 lbs
wide grip lat pull down
2x10- 100 lbs, 110 lbs
2x8-110 lbs, 120 lbs
deadlifts
2x10- 135 lbs, 145 lbs
2x8- 155 lbs, 165 lbs
one arm cable row
2x10- 45 lbs, 55 lbs
2x8- 50 lbs, 55 lbs
side crunches- 20 each side
leg lifts- 2x20
decline crunch
20- no weight
20-20 lbs
20-35 lbs
side crunches-20 each side
circuit ab routine
  #4  
Old 08-21-2003, 09:57 PM
cmsumules264 cmsumules264 is offline
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thursday-legs
squat
warm up- 20 reps-125 lbs
15reps- 165 lbs
12 reps- 175 lbs
10 reps- 180 lbs
30 reps- 115 lbs

leg press
12 reps-225 lbs
10 reps- 295 lbs
drop set-8 reps-225lbs
- -8 reps-135 lbs
- -10 reps- 45 lbs
Leg extensions/leg curls
12 reps-130 lbs/50 lbs
drop set-10reps-130 lbs-70 lbs
. -8 reps-110 lbs-50 lbs
drop set-10 reps-90 lbs-80 lbs
- -8 reps-70 lbs-60 lbs

calf raises
15 reps- 45 lbs
12 reps-90 lbs
10 reps-115 lbs
8 reps-115 lbs

- -8 reps-70 lbs
  #5  
Old 08-22-2003, 09:49 PM
cmsumules264 cmsumules264 is offline
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friday-shoulders,traps, abs, cardio

superset-> side lateral raises/shoulder presses
3 sets, 10 reps each exercise
10 lbs/25 lbs
12 lbs/30 lbs
15 lbs/35 lbs

cable one arm side lateral raise/cable one arm front raise
3 sets, 10 reps, each exercise each arm
20 lbs

rear delt machine/bent over lateral raises
3 sets, 10 reps each exercise
60lbs/12 lbs
70 lbs/12 lbs
80 lbs/15 lbs

dumbell shrugs/barbell shrugs
4 sets, 10 reps
50 lbs/95 lbs

abs
50 decline crunches
2x25 leg raises
20 crunches
20 oblique crunches
20 side crunches
20 exercise ball knee ins
-repeat-
abc's
2x25 decline crunches with 35 lb plate

ran 1 mile
  #6  
Old 08-25-2003, 10:28 PM
cmsumules264 cmsumules264 is offline
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Default Re: cmsumules264\'s training journal(comments welcomed)

monday-chest/abs/cardio

dumbell flyes-->dumbell press
10 reps-30/35 lbs
10 reps-35/40 lbs
8 reps-40/45 lbs
8 reps-45/50 lbs

decline bench
10 reps-115 lbs
10 reps-125 lbs
8 reps-130 lbs
8 reps-130 lbs

cable flyes
10 reps-40 lbs
10 reps-60 lbs
8 reps-60 lbs
8 reps-50 lbs(straight arms)

incline bench(to failure)
8 reps-95 lbs
8 reps-95 lbs
6 reps-85 lbs
6 reps-65 lbs

20 minutes of circuit ab work
ran for 14 minutes
  #7  
Old 08-26-2003, 10:12 PM
cmsumules264 cmsumules264 is offline
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tuesday-abs/back

insane circuit abs for 25 minutes

underhand narrow grip pullups
3 sets/10 reps
1 negative set/5 reps

deadlifts
10 reps-135 lbs
10 reps-145 lbs
8 reps-155 lbs
8 reps-165 lbs

seated cable row
10 reps-70 lbs
10 reps-80 lbs
10 reps-90 lbs
12 reps(negative)-70 lbs

one arm seated cable row
10 reps-40 lbs
10 reps-50 lbs
10 reps-50 lbs
11 reps(negative)-40 lbs

one arm seated incline lat pull
10 reps-40 lbs
10 reps-60 lbs
10 reps-80 lbs
6 reps(negative)-90 lbs

face pulls
10 reps-60 lbs
  #8  
Old 08-28-2003, 01:01 AM
cmsumules264 cmsumules264 is offline
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Default Re: cmsumules264\'s training journal(comments welcomed)

wednesday-took off, not enough sleep to make it through a workout
  #9  
Old 08-29-2003, 12:29 AM
cmsumules264 cmsumules264 is offline
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Default Re: cmsumules264\'s training journal(comments welcomed)

thursday-shoulders, traps, legs, abs, cardio

side lateral raise-->shoulder press
10 reps-12 lbs/25 lbs
10 reps-12 lbs/30 lbs
10 reps-15 lbs/35 lbs
6 reps-10 lbs/20 lbs(negatives)

cable side lateral raise-->cable front lateral raise
8 reps-20 lbs
10 reps-15 lbs
10 reps-15 lbs
9 reps-10 lbs(negatives)

rear delt machine-->bent over dumbell raise
10 reps-60 lbs/15 lbs
10 reps-70 lbs/15 lbs
10 reps-80 lbs/15 lbs
9 reps-60 lbs/10 lbs(negatives)

dumbell shrugs-->smith machine shrugs
15 reps-50 lbs/135 lbs
12 reps-50 lbs/135 lbs
10 reps-50 lbs/145 lbs
8 reps-50 lbs/155 lbs

30 minutes of cardio
20 minutes of circuit ab work

squats
20 reps-135 lbs
15 reps-170 lbs
12 reps-180 lbs
10 reps-190 lbs
30 reps-135 lbs

leg press
12 reps-335 lbs
10 reps-375 lbs
drop set
-8 reps-335 lbs
-8 reps-245 lbs
-15 reps-155 lbs

Leg extension-->hamstring curls
10 reps-90 lbs/60 lbs
drop set
-10 reps-110 lbs/70 lbs
-8 reps-90 lbs/60 lbs
drop set
-10 reps-95 lbs/70 lbs
-8 reps-75 lbs/60 lbs

seated calf raise-->donkey calf raise
15 reps-90 lbs/140 lbs
12 reps-115 lbs/180 lbs
10 reps-125 lbs/220 lbs
8 reps-135 lbs/280 lbs
  #10  
Old 08-29-2003, 10:06 PM
dalespro dalespro is offline
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Default Re: cmsumules264\'s training journal(comments welcomed)

Hey Man. The workouts look good. One suggestion....if you miss a workout, don't try to make it up with another one. Just go as planned. So instead of throwing both legs and shoulders, just do the legs and start from there. There is no way you can get a proper shoulder workout if working legs properly. Just a thought. Talk to you later.
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