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  #21  
Old 09-25-2003, 09:05 AM
Scott B Scott B is offline
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Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
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Default Re: Scott B\'s journey to 160

9/24/03 back, bis, traps

wide grip cable pull-downs
warm up 100 x 10
135 x 8
135 x 8
135 x 8

wide grip bent over rows
warm-up 95 x 8
120 x 8
115 x 8
105 x 8

upright cable rows
warm up - 100 x 9
130 x 10
140 x 10
150 x 11

face pulls
110 x 10
120 x 10
130 x 10
140 x 8

Next time if I can hog both sides of the cable rack I think I'll supper set these.

bb curls
65 x 8
70 x 8
70 x 8

db preacher curls
30 x 4
25 x 10
25 x 10
That's crazy the 5 lbs would make such a difference.

hammer curls
35s x 8
35s x 7
35s x 6

bb shrugs
185 x 6
185 x 7
185 x 7
185 x 5
175 x 7

An OK workout. It lasted a little longer then usual but then I did more sets then usual. On some exercises I have to do warm up sets just to remind myself of proper form even though previous exercises have already warmed up those muscles. I like the fact that I added 5 lbs to my bb curl and my hammer curls went up as well.
  #22  
Old 09-26-2003, 08:46 AM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

9/25/03 cardio and abs

25 min on stationary bike

hanging leg lifts
15, 12, 11

wieghted crunches
3 sets 25lbs x 12

I'm working exercises from Animal's 8 weeks to Awesome Abs. I can't find my leg weights so I guess I'll have to buy another pair then I'll actually work the program as written.
  #23  
Old 09-29-2003, 09:06 AM
Scott B Scott B is offline
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Default Re: Scott B\'s journey to 160

9/26/03 legs

dead lifts
warm-up 135 x 9
235 x 7
235 x 7
235 x 5
225 x 8

bi-lateral leg press
260 x 8
260 x 8
270 x 5
260 x 9

leg curl
135 x 8
140 x 6
140 x 6

good mornings
115 x 8
130 x 8
140 x 8
145 x 8

seated calf raise
90 x 8
90 x 8
90 x 8
100 x 7
100 x 6

Another great leg day. The added sets felt good and I may still at a couple more, one more for quads and one more for hams. I'm thinking one set of a different exercise for each. Maybe one set of front squats after the deadlifts and one set of walking lunges after the good mornings.

I'm writing this a couple days after the workout and my hams are still tight from the good mornings.
  #24  
Old 09-30-2003, 08:53 AM
Scott B Scott B is offline
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Join Date: Apr 2002
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Default Re: Scott B\'s journey to 160

9/29/03 chest, shoulders, tris

flat bb bench
warm up - 95 x 8
145 x 6
145 x 6
135 x 7
135 x 7

Just 10 lbs from reping my own body weight.

incline bb bench
115 x 6
105 x 5
105 x 8 (spotter helped on last 2 reps)
95 x 6

db incline flys
40s x 7
40s x 5
35s x 7

db pull overs
55 x 8
60 x 8
60 x 8

seated military press on smith machine
70 x 5
60 x 6
50 x 7
50 x 7

front raises (2 single drop sets)
25s x 8, 20s x 8
25s x 8, 20s x 8

weighted dips
35 x 6
25 x 5
35 x 6

close grip cable pull downs
75 x 7
75 x 4
70 x 5

This was more volume then I've been doing and I could really tell when got to dips and pull-downs, I just didn't have much left. I'm hoping I can adjust and bring those final sets back up. I don't think that this was over training but I hurt like hell afterward.
  #25  
Old 09-30-2003, 08:55 AM
GetPsycho GetPsycho is offline
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Join Date: Oct 2002
Posts: 11,387
Default Re: Scott B\'s journey to 160

[ QUOTE ]
I don't think that this was over training but I hurt like hell afterward

[/ QUOTE ]

gotta love it, good job scott !
  #26  
Old 09-30-2003, 03:13 PM
q22weasel q22weasel is offline
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Location: MI/IN
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Default Re: Scott B\'s journey to 160

[ QUOTE ]
9/26/03 legs

dead lifts
warm-up 135 x 9
235 x 7
235 x 7
235 x 5
225 x 8

bi-lateral leg press
260 x 8
260 x 8
270 x 5
260 x 9

leg curl
135 x 8
140 x 6
140 x 6

good mornings
115 x 8
130 x 8
140 x 8
145 x 8

seated calf raise
90 x 8
90 x 8
90 x 8
100 x 7
100 x 6



[/ QUOTE ]

good workout! i have no doubt u were sore after that one!
__________________
moderation is masturbation! ~STP

never hire a feret to do a weasel's job!

24 yrs old
5'6

arms:16.5 (up .5)
forearms:12 (up 0)
calves:15 (up .5)
legs:25 (up 1)
waist:33 (up 1)
lifts: bench:290x2-squat:350x1-dead:355x1

HYPERplasia Challenge:
starting: 158lbs @ 11.8% pe:3, si:8, ab:10, th:14, ca:6, bi:3, tr:8, ma:7, ss:10
week 1: 160lbs @ 12.4% pe:4, si:10, ab:11, th:14, ca:7, bi:2, tr:9, ma:8, ss:9
week 2: 161lbs @ 12.4% pe:6, si:10, ab:11, th:14, ca:6, bi:2, tr:9, ma:8, ss:8
week 3: 163lbs @ 12.6% pe:8, si:10, ab:11, th:13, ca:6, bi:3, tr:9, ma:8, ss:8
week 4: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 5: 164lbs @ 13.0% pe:8, si:10, ab:11, th:14, ca:7, bi:3, tr:9, ma:9, ss:8
week 6: 166lbs @ 13.0% pe:8, si:11, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:9
week 7: 168lbs @ 13.2% pe:8, si:11, ab:12, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 8: 169lbs @ 13.1% pe:8, si:12, ab:11, th:14, ca:7, bi:3, tr:9, ma:8, ss:10
week 9: 170lbs @ 13.3% pe:8, si:12, ab:11, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week10: 171lbs @ 13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week11: 172lbs @ 13.3% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:9, ma:9, ss:10
week12:174lbs @13.4% pe:8, si:12, ab:12, th:15, ca:7, bi:3, tr:10, ma:9, ss:10
  #27  
Old 10-01-2003, 08:54 AM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

GP & weasel, thanks. I'm trying to turn everything up a notch. Intensity has taken on a new meaning lately, I think it was working the 24 again that did it. I really want to push it during this winter bulk. I've started adding calories to my diet as well. I've got to hit 160 by the end of the year.
  #28  
Old 10-01-2003, 08:59 AM
Scott B Scott B is offline
Scott B should change his/her status!
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Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

9/30/03 cardio & abs
25 min stationary bike

incline reverse crunch
2 sets of 20, 1 set of 15

cross leg crunch
3 sets of 15 each side

I've never done this exercise an I'd planned on doing 20 reps on each side but no way. I don't know if it was the rev crunches that did me in or that these are harder then I thought. Anyway my mid section feels nice and tight today.
  #29  
Old 10-01-2003, 08:38 PM
gordmcfarling gordmcfarling is offline
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Join Date: Oct 2002
Location: Northern Ontario
Posts: 996
Default Re: Scott B\'s journey to 160

Scott,

it was the reverse crunches, they do you in every time. I see your making good progress on your bench work and that your weights are climbing. Keep up the good work!

Gord

PS 160 by the new year should be a piece of cake speaking of eating.....make sure you eat enough.
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  #30  
Old 10-02-2003, 01:50 PM
Scott B Scott B is offline
Scott B should change his/her status!
Super-Heavyweight
 
Join Date: Apr 2002
Location: St. Louis, MO
Posts: 3,645
Default Re: Scott B\'s journey to 160

Hey gord, good to hear from you. I've just started adding cals to my diet and I think it's starting to pay off.

10/2/03 back, bis, traps
wide grip pull-ups
10, 7, 4

close grip pull up
palms in - 5
palms out - 4
palms in - 5

ss - face pull / upright cable rows
140 x 10 140 x 10
140 x 10 140 x 10
140 x 10 140 x 10

wide grip bent over rows
110 x 8
110 x 8
110 x 8

machine preacher curls
60 x 8
60 x 6
60 x 5

incline db curls
30s x 6
30s x 5
25s x 8

alternate curls
35s x 5
30s x 6
25s x 8

db shurgs
70s x 10
70s x 8
70s x 8
70s x 8
65s x 10

It was a great back workout. I've finally started making a good muscle mind connection with my lats. I'm liking the extra volume.
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