Stikman's workout Journal.

[stikman]

<font color="blue"> Monday - 11/17/03 - Chest Day </font>

<font color="purple"> Incline Barbell Bench </font>
Set 1 and 2 Warm ups
1 - 45 lbs x 12
2 - 95 lbs x 12
3 - 135 lbs x 12
4 - 185 lbs x 8
5 - 225 lbs x 4 drop 135 lbs x 8

<font color="purple"> Flat Db press SS Flat flys </font>
1 - 60 lbs x 10 ss 25 lbs x 10
2 - 65 lbs x 8 ss 30 lbs x8
3 - 70 lbs x 8 ss 35 lbs x8

<font color="purple"> Decline Barbell Bench </font>
1 - 135 lbs x 12
2 - 185 lbs x 6 drop 135 lbs x4
3 - 135 lbs x 8

<font color="purple"> Seated machine Presses double drops </font>
1 - 210 x 4 - 135 x 6 - 75 x 10
2 - 195 x 4 - 135 x 6 - 75 x 8
3 - 180 x 6 - 135 x 6 - 75 x 6

<font color="purple"> decline Abs ss twist </font>
3 sets x 20 holding 25lbs plate ss twist.

[stikman]

<font color="blue"> Tuesday - 11/18/03 - Bi's and Tri's </font>

<font color="blue"> Bi's </font>
<font color="purple"> Barbell Curls </font>
Warmup
40lbs Barbell 3 sets x 20

<font color="purple"> Concentration Curls – Forced Negative </font>
1 - 25 lbs x 8 - 25 lbs x 8
2 - 30 lbs x 8 - 30 lbs x 8
3 - 30 lbs x 8 - 30 lbs x 8
4 - 30 lbs x 8 - 30 lbs x 8

<font color="purple"> Standing Cable Curls – Holding Peak Contraction 5 count </font>
1 - 60 lbs x 12
2 - 70 lbs x 12
3 - 80 lbs x 12
4 - 90 lbs x 12

<font color="purple"> Alternating Hammer Curls – Starting with weight Up not down </font>
1 - 30 lbs x 12
2 - 30 lbs x 12
3 - 25 lbs x 10
4 - 25 lbs x 10

<font color="purple"> Barbell Curls </font>
Ending excersice ( ohhhh the Pain!!!)
40lbs Barbell 3 sets x 20

<font color="blue"> Tri's </font>

<font color="purple"> Close-grip bench presses </font>
1 - 95 lbs x 12 Warmup
2 - 135 lbs x 10
3 - 185 lbs x 8

<font color="purple"> Cable Push downs mid-grip </font>
1 - 120 lbs x 10
2 - 140 lbs x 8
3 - 160 lbs x 8

<font color="purple"> EZbar Standing tricep presses </font>
1 - 75 lbs x 10
2 - 85 lbs x 8
3 - 95 lbs x 6

<font color="purple"> seated Dips </font>
1 - 195 lbs x 10
2 - 225 lbs x 8
3 - 255 lbs x 6

I can't even lift my water bottle. [img]/forum/images/graemlins/tongue.gif[/img]

I will also add this to the first post to keep better track of the workouts.

<font color="blue"> Wednesday - 11/19/03 - Legs </font>

<font color="blue"> Legs </font>
<font color="purple"> Squats </font>
1 - 95 lbs x 12 warmup
2 - 135 lbs x 12 warmup
3 - 185 lbs x 10
4 - 225 lbs x 8
5 - 275 lbs x 6

<font color="purple"> Leg Presses </font>
1 - 320 lbs x 12
2 - 410 lbs x 12
3 - 500 lbs x 10
4 - 680 lbs x 8
5 - 770 lbs x 6 NEW PERSONAL RECORD.

<font color="purple"> Leg Extensions </font>
1 - 120 lbs x 10
2 - 135 lbs x 10
3 - 150 lbs x 10 drop 120 lbs x8 drop 60 lbs x 7

<font color="purple"> Leg Curls </font>
1 - 105 lbs x 10
2 - 120 lbs x 10
3 - 150 lbs x 8 drop 105 lbs x8 drop 60 lbs x 7


<font color="purple"> Leg Adductor </font>
1 - 110 lbs x 10
2 - 130 lbs x 10
3 - 150 lbs x 10

<font color="purple"> Leg Abductor </font>
1 - 110 lbs x 10
2 - 130 lbs x 10
3 - 150 lbs x 10

<font color="purple"> Seated Calf Raises SS reverse calf raises</font>
1 - 50 lbs x 10 ss body weight x 10
2 - 75 lbs x 10 ss body weight x 10
3 - 100 lbs x 10 ss body weight x 10
held contration at the bottom for 5 count and at top for 5 count then SS.

<font color="purple"> Leg Press Calf Raises </font>
1 - 215 lbs x 10 + 10 Partials
2 - 255 lbs x 10 + 8 Partials
3 - 295 lbs x 8 + 8 Partials

<font color="purple"> Decline Crunches SS with Decline twist </font>
3 Sets - 25 lbs x 20 SS 10 twist.

I can't walk right!!!!. [img]/forum/images/graemlins/tongue.gif[/img]

[stikman]

<font color="blue"> Thursday - 11/20/03 - back Day </font>

<font color="purple"> widegrip pull ups </font>
warm up - 3 sets x 7

<font color="purple"> Incline lever Row </font>
1 - 50 lbs x 10
2 - 75 lbs x 10
3 - 100 lbs x 8
4 - 125 lbs x 4 drop 50 lbs x 8 drop 25 x 8

<font color="purple"> DB Rows </font>
1 - 45 lbs x 12
2 - 50 lbs x 10
3 - 55 lbs x 8

<font color="purple"> Short grip pull downs </font>
1 - 50 x 10
2 - 75 x 8
3 - 100 x 4 drop to 50 x 8 drop to 25 x6

<font color="purple"> BB Rows </font>
1 - 90 x 10
2 - 100 x 8
3 - 110 x 6

[traggs25]

hey nice split... i was wondering how well your abs were benefiting from the split? i want to work on mine a bit more and was just wondering how well 3 days approx 1-2 excersizes each of thoes days was working for you??