Wanger's Journal - Gettin RIPPED(comments welcome)

[Wanger]

Jan 17

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

Push Press
70 x 10,6
60 x 8,5
Rear Delt Machine
40 x 12
I went to get a drink and when I came back there were two people on the machine so I moved on.
Upright Rows
60 x 8,6,4
50 x 8
Rear Delt Machine
40 x 12,12

DB Shrugs
40 x 12,12,12 (static hold for 30 seconds on last rep)

I did this workout much faster than I usually do. Maybe 30 secs between sets whereas I usually have 1-2 minutes rest. It was a nice change. I wanted to get home so I could watch patriots all access [img]/forum/images/graemlins/grin.gif[/img]

[Wanger]

Jan 18

Day 4 <font color="blue">- Biceps & Triceps & Forerms </font>

Standing Alternate DB Curls (warm up)
15 x 15,12
Barbell Curls
60 x 10,5
50 x 6
EZ Bar Preacher Curls (close grip)
30 x 8,5,5
EZ Bar Super 7s
30

Rope Pushdowns
50 x 10,4
45 x 5
EZ Bar Skullcrushers
30 x 2
25 x 8,4
20 x 6
Assisted Parallell Dips
30 x 10,10,10

Wrist Curls SS Reverse Wrist Curls
40 x 10 SS 2
40 x 10 SS 30 x 10
40 x 9 SS 30 x 5
Hammer Curls
25 x 9,7,5

[Wanger]

Jan 20

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

Squats
135 x 10
225 x 10,10,10
Leg Extentions
95 x 10,10,10

Lying Leg Curl
5 x 10,5
4 x 7

Seated Calve Raises
70 x 4
60 x 7, 3 drop set 55 x 2
calves were tight cuz i forgot to stretch them

20x3s
20,20
Windmill
12,12
Hanging Leg/knee Lifts
15,15,15

[Wanger]

Jan 22

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

Bench Press
125 x 10
some guy took the bench
Incline DB Bench Press
35 x 12,10,8,7
Incline DB Flys
25 x 10,10,10
Bench Press
115 x 7,6,5
Assisted Parallell Dips
50 x 10
40 x 9,5

[Wanger]

Jan 23

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

Wide Grip Chins
2,1,1
Assisted Wide Grip Chins
50 x 6
60 x 6
70 x 7
Close Paralell Grip Chins
1
Assisted close parallell grip chins
50 x 8,5
60 x 6
Deadlifts
155 x 10,10,10

[Wanger]

Jan 24

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

Push Press
70 x 10,8,4
60 x 6
Side DB Laterals
8 x 10
12 x 10,8
Rear Delt Machine
55 x 7
40 x ~6
my rotator cuff started acting up

20 x 3s
20,20
Windmills
12,12
Hanging Leg/knee Lifts Alternating
15,15

[Wanger]

Jan 25

Day 4 - <font color="blue"> Biceps & Triceps </font>
The gym closed before I could get to forearms.

Standing Alternate DB Curls (warm up)
15 x 15,12
Barbell Curls
60 x 10,6
50 x 8,5
Cable Cambered Bar Curls (close grip)
90 x 8,8,7
EZ Bar Super 7s
30

EX Bar Skullcrushers
30 x 6
25 x 8,5
V-bar Pushdowns
50 x 8
45 x 6
40 x 9
Assisted Paralell Dips
20 x 10,7

lol the gym closed before I finished

[Wanger]

Jan 27

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

Squats
225 x 12,12,12
Leg Extensions
105 x 10,10,10

Lying Leg Curls
5 x 10,7
4 x 7
SLDL
110 x 10
135 x 10
140 x 10
150 x 10

Standing Calf Raises
320 x 10,10
340 x 10

Wrist Curls SS Reverse Wrist Curls
40 x 15 SS 30 x 10
40 x 15 SS 30 x 10
40 x 8 SS 30 x 8
Hammer Curls
25 x 11,7,6

[andrew3000]

your squats have gone up alot! good job! what kind of routine are you doing to try and get your strength up to your goals?

[Wanger]

Yeah squats are going up pretty fast, I thought maybe legs always go fast. But I think it'll start slowing down soon. I'm not really on a strength routine, more of a BBing routine. Late December I met with a personal trainer and we made a routine.

Day 1 - Cheat
Day 2 - Back
Day 3 - Shoulders &amp; Traps
Day 4 - Arms
Day 5 - Legs
with abs every couple days or so

I've been doing this for about a month now, so I'm gonna switch up my routine for Febuarary. I'm looking for a good one right now.