Wanger's Journal - Gettin RIPPED(comments welcome)

[JiMMi]

[ QUOTE ]
gratify my ego and squat 200lbs

[/ QUOTE ]

Leave your ego at the door.

[Wanger]

lol yeah true

[IronFuji]

Good job, but a 3 hour workout!? Kinda long, don't you think? [img]/forum/images/graemlins/crazy.gif[/img]

[Wanger]

Yeah, thats the longest i've ever been at the gym

[Wanger]

Jan 5

Day 1 - <font color="blue"> Chest </font>

Bench Press
115 x 11
125 x 3
115 x 6,5
Incline DB Bench Press
35 x 9,7
30 x 8,7
Incline DB Flys
20 x 10,10,10
Hammer Strength Press
70 x 7,6,6

Great bench sets because I had a spotter for once.

[Wanger]

Jan 7

Day 3 - <font color="blue"> Shoulders & Abs </font>

I skipped Day 2 back day because my upper back muscles/rotatorcuff muscles/traps are very tight. I only did clean and press for shoulders today.

Clean and Press
80 x 7,6
70 x 7,6
60 x 8,8

20 x 3s
20,20
Windmill
24,24
Side lifts
20,20
Hanging knee/leg lifts (alternating)
15,15

[Wanger]

Jan 10

Day 4 - <font color="blue"> Biceps & Triceps </font>
I didn't do forearms because I went rock climbing yesterday.

Standing Alternate DB Curls (warm up)
15 x 15,12
Barbell Curls
60 x 9,5
50 x 7
EZ Bar Preacher Curls (close grip)
30 x 6
25 x 7,5
EZ Bar Super 7s
30

V-bar Pushdowns
45 x 10,10,10
EZ Bar Skullcrushers SS Close Grip Bench
25 x 6 SS 10
20 x 7 SS 10,5 SS 10
Assisted Paralell Dips
40 x 10,10,8

[Wanger]

Jan 11

Day 5 - <font color="blue"> Legs </font>

Squats
205 x 10,10,10
Leg Press
360 x 12,10,8
Leg Extentions
80 x 10,10,7 1/2

Circuit Machine Leg Curl
40 x 10
50 x 10
60 x 7

Seated Calve Raises SS Standing Calve Raises
50 x 10 SS 300 x 10

Didn't have much energy today.

[Wanger]

Jan 13

Day 1 - <font color="blue"> Chest &amp; Abs</font>

Bench Press
135 x 5
130 x 4
125(had 5 extra lbs on the right side by accident[img]/forum/images/graemlins/confused.gif[/img]) x 4
115 x 7
Incline DB Bench Press
35 x 9,6
30 x 7,6
Cable Crossovers
60 x 10,9,7
Hammer Strength Press
70 x 7,7,6

20x3s
20,20
Windmill
12,12
Side Lifts
20,20
Hanging Leg/knee lifts alternating knee and leg
15,15

[Wanger]

Jan 14

Day 2 - <font color="blue"> Back</font>

Wide Grip Chins
2,2
Assisted Wide Grip Chins
50 x 7
60 x 6
70 x 4 1/2
Close Paralell Grip Chins
1
Assisted close parallell grip chins
50 x 5 1/2
60 x 5 1/2
70 x 7 1/2
Close Paralell Grip Chins
1/2
Wanted 20 reps of wide and close chins
DB Bent Over Rows
25 x 10
Hadn't done these is a long time, and I didn't like them
BB Bent Over Rows
60 (underhand) x 10
60 (overhand) x 10
70 (underhand) x 10
70 (overhand) x 10
Deadlifts
135 x 10
155 x 10,10,10

Deadlifts really hurt my low back. Rest paused for the 155lbs sets.