Wanger's Journal - Gettin RIPPED(comments welcome)

[Wanger]

March 30

24 workout mass blitz cycle 7 workout two <font color="blue">- Quads, Hamstrings, &amp; calves </font>

Leg Extentions
120 x 15
drop 90 x 20
drop 60 x 25
Squats
185 x 12,10,8

SLDLs
185 x 15,12,10,8,6
Seated Calf Raises
70 x 10
drop 50 x 10
drop 30 x 10
70 x 10
drop 50 x 10
drop 30 x 10

[Wanger]

March 31

24 workout mass blitz cycle 8 workout two <font color="blue">- Chest, Shoulders, and Tripceps </font>

Flat DB Bench Press
55 x 8,6
50 x 6 rest pause 1
drop 40 x 3 rest pause 4
Incline DB Bench Press
40 x 12,8,6 rest pause 3
drop 30 x 2 rest pause 4
DB Incline Flys superset DB Flat Flys
25 x 12 SS 25 x 3 rest pause 5

Upright Rows
60 x 11,7,7
50 x 8,7,6

Lying barbell Tricep Extentions
30 x 10
50 x 6
40 x 7,6,4,3

[Wanger]

April 3

24 workout mass blitz cycle 8 workout two <font color="blue">- Back, Biceps, Forearms </font>

Bent Over Barbell Rows
100 x 10,9,7
90 x 10,8,7
Pulldowns
75 x 9
drop 60 x 5
drop 45 x 10
75 x 6
drop 60 x 3
drop 40 x 10

Incline DB Curls
25 x 10,7,4
EZ Preacher Curls
30 x 7
20 x 9,8
Standing Alternate DB Curls
25 x 6
20 x 8,7

Reverse wrist curls
30 x 6
drop 20 x 6
30 x 7
drop 20 x 6
Wrist Curls
30 x 7
drop 20 x 7
30 x 7
drop 20 x 7

[Wanger]

April 4

24 workout mass blitz cycle 8 workout two <font color="blue">- Quads, Hamstrings, & calves </font>

Leg Extentions
120 x 15
drop 90 x 20
drop 60 x 25
Squats
185 x 12,10,8

SLDLs
190 x 15,12,10,8,6
Seated Calf Raises
70 x 10
drop 60 x 7
drop 50 x 6
70 x 5
drop 60 x 2
drop 50 x 4

[Wanger]

April 7
DONE 24 workout mass blitz!!

weight - 150lbs! gained 5 lbs since march 4

<font color="blue">- Chest, Shoulders, Abs </font>

Bench
135 x 7,6,4
Hammer Press Incline Press
90 x 12,7,6
Cable motion Chest press
60 x 7
Pec Dec
100 x 15
115 x 10

Shoulder Machine J
80 x 8,4,7
Seated Shoulder Raise
10 x 15,12,10
Standing Shoulder Raise
60 x 7,7,5

Shrugs
40 x 10
50 x 10,10

Hanging Leg Raises
9,7
Ab Crucher
70 x 11,10,8

great workout!!

[Wanger]

April 10

<font color="blue">- Arms </font>

Rope Pushdowns
60 x 2
45 x 10,5
Alternate DB Curls
30 x 10,6
25 x 11
Close Grip Bench
95 x 12,11,8
Free weight machine Preacher CUrls
70 x 9,7,6
Dumbell Kickbacks
15 x 9
12 x 10
Circuit Machine Triceps
60 x 10
70 x 10,6
Cambered Bar Cable Curls
105 x 10,7

[Wanger]

April 12

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

Low Back Machine
170 x 15,12,10
T-bar Machine Rows
45 x 12
70 x 10,6
Lat Machine
120 x 10,9,8
1 DB PUllovers
25 x 12,10,10

[Wanger]

April 14

<font color="blue"> Chest, Shoulders </font>

DB Bench
55 x 6
50 x 8,6
DB FLys
35 x 10,10,10
Decline DB Bench
35 x 6
Cable Crossovers
60 x 8
50 x 10,10

Seated Shoulder Raise
15 x 10,9,6
Seated DB Shoulder Press
30 x 10,10,10

<font color="blue"> </font>

[Wanger]

April 17

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

Squats
185 x 12

Leg Press
270 x 10
360 x 10
450 x 8

Leg Extentions
135 x 10,6,8

Lying Leg Curls
6 x 10,6
5 x 6

Standing Calf Raises
460 x 10,10,10

[Wanger]

April 18

<font color="blue">- Arms </font>

Alternate Standing DB Curls
30 x 12
35 x 6
30 x 10,7
EZ bar Super 7s
40
EZ Bar Curls
40 x 8,7
Reverse Wrist Curls
40 x 6,4

Standing EZ bar Overhead Tricep Extentions
40 x 5
30 x 12,9
V-bar Pushdowns 45 x 12,11,7
Assisted Paralell Bar Dips
20 x 10,10,10