<LCN> --OUTLAW20SICX'S Training Journal--

[OUTLAW20SICX]

before i go to do bis, tris, and forearms. i figured i should add my stuff from the last two days.
i dont remember the weight i used so i am just posting reps/sets
<font color="green"> 2-11-04 </font>
a.m.
<font color="red"> cardio </font>
45 min on stationary bike

p.m.
<font color="red"> chest </font>
<font color="blue"> flat bp </font>
4 sets of 12-15 reps
<font color="blue"> incline bp </font>
4 sets of 12-15 reps
<font color="blue"> decline dp </font>
4 sets of 12-15
<font color="blue"> cable crossovers </font>
3 sets of 12-15
<font color="red"> back </font>
<font color="blue"> seated rows </font>
4 sets of 12-15
<font color="blue"> wide grip pulldowns </font>
4 sets of 12-15
<font color="blue"> close grip pulldowns </font>
4 sets of 12-15
<font color="blue"> one arm dumbell rows </font>
4 sets of 12-15

<font color="green"> 2-12-04 </font>
a.m.
<font color="red"> cardio and abs </font>

p.m.
<font color="red"> delts </font>
<font color="blue"> dumbell presses </font>
3 sets of 12-15
<font color="blue"> seated bent over dumbell laterals </font>
3 sets of 12-15
<font color="blue"> front raises </font>
3 sets of 12-15
<font color="blue"> side raises </font>
3 sets of 12-15
<font color="red"> traps </font>
<font color="blue"> front shrugs </font>
4 sets of 12-15
<font color="blue"> behind the back shrugs </font>
4 sets of 12-15
<font color="blue"> old school shrugs </font>
4 sets of 12-15

[junfan68]

Man, 34 sets for back and chest in the same workout sure seems like alot.

To each his own I guess [img]/forum/images/graemlins/wink.gif[/img]

[OUTLAW20SICX]

i added machine flyes by accident so i edited it. i dont think its alot. n e one esle think thats too much?

[OUTLAW20SICX]

<font color="red"> biceps </font>
<font color="blue"> alternate curls </font>
25 x 15
25 x 15
25 x 13
25 x 12
<font color="blue"> 21's </font>
15
15
15
15
<font color="blue"> concentration curls </font>
each arm
15 x 12
15 x 12
15 x 11
15 x 11
<font color="red"> triceps </font>
<font color="blue"> skull crushers </font>
50 x 15
50 x 13
50 x 12
50 x 10
<font color="blue"> kickbacks </font>
20 x 12
20 x 12
20 x 10
20 x 9
<font color="blue"> behind the back dips </font>
50 + bodyweight x 12
25 + bw x 13
bw x 15
bw x 15

i didnt get to do forearms cause i got interupted with company. [img]/forum/images/graemlins/mad.gif[/img]
ill be doing them with cardi tomorrow

[Fahsy]

34 sets is a lot. I usually do about 15 for my chest and back which I do on separate days. If your cutting, you can still go heavy on the weights and do fewer reps. How long does chest/back take you?

[OUTLAW20SICX]

it was 31 sets, it took me about 1.25 hours

[OUTLAW20SICX]

ill be taking sat and sun off from lifting. i might do cardio.
and ill prob have a cheat meal for my birthday. so basically this is slacker time

[CheezitMan22]

[ QUOTE ]
ill be taking sat and sun off from lifting. i might do cardio.
and ill prob have a cheat meal for my birthday. so basically this is slacker time

[/ QUOTE ]

happy birthday!!

[OUTLAW20SICX]

thanx ill be 22 monday!

[OUTLAW20SICX]

well i didnt do cardio sat or sunday. and i had a cheat day.
but tomorrow ill be back on track doing chest and back.
and ill defintaly be back on the diet track