Wanger's Journal - Gettin RIPPED(comments welcome) - Page 7 - ABCbodybuilding

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  #61  
Old 03-16-2004, 02:01 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 16

24 workout mass blitz cycle 5 workout one <font color="blue">- Back, Biceps, Forearms </font>


Wide Grip Pullups
4, 2 + 5 negatives, 2 + 5 negatives
Parallel Grip
2 + 5 negatives
close grip
2
Assisted Parallell Grip Pullups
20 x 2 + 5 negatives
Seated Cable Rows SS Bent Over DB Laterals
90 x 12 SS 8 x 12
90 x 9 SS 8 x 10
90 x 8 SS 8 x 8

Concentration Curls
25 x 8
drop 15 x 8
drop 10 x 8
BB Curls
50 x 9,6
45 x 7
Lying Incline DB Curls
20 x 6
15 x 10

Hammer Curls
20 x 7 drop 15 x 5
20 x 6 drop 15 x 5
Behind the Back Wrist Curls
70 x 13 drop 60 x 8 drop 40 x 8
60 x 12 drop 40 x 8
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #62  
Old 03-18-2004, 07:01 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 18

24 workout mass blitz cycle 5 workout one <font color="blue">- Quads, Hamstrings, & calves </font>


Squats
205 x 12
135 x 10 full
155 x 10 full
SS 12 one and a half rep sissy squats
DB Lunges
45 x 12,10,8,6

Lying Leg Curls
6 x 10
drop 4 x 7
drop 2 x 10
6 x 6
drop 3 x 12

Standing Calve Raises
400 x 10
drop 360 x 10
drop 320 x 10
420 x 10
drop 380 x 8
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #63  
Old 03-19-2004, 07:41 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 19

Carbio & Abs


Hanging Leg Raises
10,8,6
20x3s
bodyweight x 20
3.5kg ball x 20
5kg ball x 20
Side Lifts
20,20

Bike
30 mins at ~131 heartrate
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #64  
Old 03-20-2004, 08:12 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 20

24 workout mass blitz cycle 6 workout one <font color="blue">- Chest, Shoulders, and Tripceps </font>


Bench Press
135 x 4,6,7 rest pause 1
drop 115 6 rest pause 4
superset DB Flat Flys
25 x 7
DB Incline Bench Press
40 x 12,10,8 rest pause 4
drop 30 x 4 rest pause 4
superset Incline Flys
25 x 4 rest pause 5

DB Shoulder Press (standing)
ascending sets
5 x 8
10 x 8
15 x 8
20 x 8
25 x 2
descending sets
20 x 4
15 x 8
10 x 8
5 x 8
Standing Side Lateral Raises
15 x 8
drop 10 x 6
drop 5 x 10
12 x 10
drop 8 x 6

Parallell Dips
bodyweight x 7,8,8,6,4
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #65  
Old 03-21-2004, 02:35 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 21

Carbio



Bike
30 mins at ~133 heartrate
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #66  
Old 03-22-2004, 05:21 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 22

24 workout mass blitz cycle 6 workout one <font color="blue">- Back, Biceps, Forearms </font>


Wide Grip Pullups
3, 2 + 5 negatives, 1 + 5 negatives
close grip
6,4,2
Seated Cable Rows SS Bent Over DB Laterals
8 x 10 SS 8 x 12
8 x 8 SS 8 x 10
8 x 7 SS 8 x 8

Concentration Curls
25 x 10
drop 15 x 8
drop 12 x 5
BB Curls
55 x 8
50 x 6
45 x 6
Lying Incline DB Curls
20 x 10,6

Hammer Curls
20 x 8 drop 15 x 5
20 x 5 drop 15 x 52
Behind the Back Wrist Curls
70 x 15 drop 55 x 15 drop 40 x 15
60 x 15 drop 40 x 8
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #67  
Old 03-23-2004, 10:27 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 23

24 workout mass blitz cycle 6 workout one <font color="blue">- Quads, Hamstrings, & calves </font>


Squats
185 x 4
165 x 11,8,6 supersetted with 12,8,6 reps of sissy squats

full squats are soo much more intenses then half ones i was doing before

DB Lunges
45 x 12,10,8,6

Lying Leg Curls
6 x 7
drop 4 x 7
drop 2 x 7
5 x 3 or 7 lol
drop 3 x 2

Standing Calve Raises
440 x 10
drop 400 x 10
drop 360 x 10
440 x 10
drop 400 x 10
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #68  
Old 03-24-2004, 09:58 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 24

24 workout mass blitz cycle 7 workout two <font color="blue">- Chest, Shoulders, and Tripceps </font>


Flat DB Bench Press
55 x 8,7
50 x 7 rest pause 2
drop 40 x 3 rest pause 2
superset DB Flys
25 x 4
Incline DB Bench Press
40 x 10,7,10 rest pause 3
drop 30 x 3 rest pause 4
DB Incline Flys superset DB Flat Flys
25 x 12 SS 25 x 3

Upright Rows
60 x 8,10,6
50 x 9,11,9

Lying EZ Tricep Extentions
30 x 9,8
25 x 5,5
20 x 8
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #69  
Old 03-28-2004, 10:52 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 28

Carbio & Abs


HIIT Treadmill
one cycle to 9 mph - took about 6 mins
Hanging Leg Raises
8,5,2
ball situps
5kg ball x 20,20,20
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
  #70  
Old 03-29-2004, 10:08 PM
Wanger Wanger is offline
Wanger should change his/her status!
Lightweight
 
Join Date: Jul 2002
Location: NS, Canada
Posts: 446
Default Re: Wanger\'s Journal - Fresh Start in the New Year 2004

March 29

24 workout mass blitz cycle 7 workout two <font color="blue">- Back, Biceps, Forearms </font>


Bent Over Barbell Rows
90 x 11,10,8
80 x 9,8,8
Pulldowns
60 x 12
drop 55 x 10
drop 50 x 6
60 x 8
drop 50 x 6
drop 40 x 12

Incline DB Curls
25 x 68,6
20 x 8
EZ Preacher Curls
30 x 9,6
20 x 9
Standing Alternate DB Curls
25 x 6
20 x 9,8

Reverse wrist curls
30 x 9
drop 20 x 3
30 x 7
drop 20 x 4
Wrist Curls
40 x 6
drop 30 x 5
drop 20 x 7
40 x 5
drop 20 x 7
__________________
Go Pats!! SUPERBOWL CHAMPS 2004!!
http://www.patriots.com/images/homep...g93_000907.jpg
What I've been eating: http://www.fitday.com/WebFit/PublicJ...ml?Owner=y2jx2
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