Fahy's Journal **- 250 by 2006-**

[Tuf]

Looks like a great workout, Fahsy!

[ QUOTE ]
Then I did some painful chest flexing after my shower.

[/ QUOTE ]
Nice. [img]/forum/images/graemlins/cool.gif[/img]

[Fahsy]

Thanks Tuf, its good to see some people reading my journal.

Tuesday, February 24: Back and forearms

Wide grip pull-ups
BWx 10
BWx 8
BWx 5
BW(-50 lbs)x 12

Medium Neutral Grip pulldown
10x10
11x10

Close Neutral Grip pulldown
12x 8
13x 6

Machine Row supersetted with bent over lateral raises
11x 12/ 15x 12
12x 10/ 15x 10
13x 8/ 15x 9 drop to 8x 8/ 12x 12 drop to 4x 12/ 8x 10

Dumbbell pullover
50x 12
55x 10
60x 8

One arm dumbbbell rows supersetted with one arm lat pulldown
40(each arm)x 12/ 4x 10
40x 10/ 4x 8
40x 8/ 4x 6

Forearms extensions supersetted with forearm up/downs
20 to failure/ 65 to failure
20 to failure/ 65 to failure
20 to failure/ 65 to failure

Thor's hammer
15 til failure

I am missing deadlifts, I don't know how I used to have good back workout w/o deadlifting. Next week I should be able to do them again, but I'm going to stay light (nothing over 275). My last back workout was friday, but I didn't like the way I had the split set up so I changed back to Tuesdays. Tomorrow is biceps, triceps and calves; Thursday is off as usual (I take thursday off becuase that is my busiest day with classes); Friday is shoulder and saturday is legs. I'm hoping to do squats on saturday, even if it light sets of 20 or something.

[Fahsy]

Wednesday, February 25th: Biceps, triceps, and calves

Decline Close Grip bench press
135x 15 (warm up)
185x 9
195x 7
205x 5
135x 10

Standing barbell curls
75x 12 (warm up)
95x 10
105x 7 (+2 cheat reps)
105x 5 (+3 cheat reps) drop to 65x 9

Tricep Pressdown
62.5x 10
75x 10
80x 6

Incline Dumbbell curls
35x 12
35x 10
40x 6

French press supersetted with preacher curls
75x12/ 65x15
90x10/ 80x7
100x8/ 65x8

Standing calve raises (<30 seconds rest)
12x failure (6 sets)
10x failure
7x failrue
4x failure
BWx failure

Kickbacks supersetted with 21's w/ ez curl bar
15x 15/ 45
20x 10/ 55
20x failure/ 55 drop to 10x failure on kickbacks

Excellent workout today. I did a lot of sets for arms, more than usual because my workout was going well.

[Fahsy]

Thursday, February 26: Off day

All I have to say is that my entire upper body (including shoulders for some reason) is VERY sore.

[Fahsy]

Friday, February 27-Sunday March 1: Off

I am taking the next three days off to recover. Nothing is wrong, but I haven't taken any time off from lifting since the begining of the year. My body just needs a few days to completely recover. I'll post back again on monday.

[Fahsy]

Monday, March 1: Chest and Abs

Dumbbell Bench Press
70x 12
80x 12
90x 10
100x 6 drop to 50x 7

Dumbbell Flys
40x 10
45x 9
50x 7

Smith Machine Incline Press
135x 15
155x 10
175x 5 drop to 135x failure

Incline Flys
35x 10
40x 10
45x 8

Ab Machine
100x 20
105x 12
112.5x 10 drop to 100x 10 drop to 87.5x failure

Dips
BWx 13
BWx 12
BWx 9

Not a bad workout but nothing specail. Tomorrow is back, I plan on doing deadlifts again finally.

Edit: I just weighted myself, still at 200-202. I think I probably will start cutting on March 22 even though I know I will not hit 215 by then. I'm probably at about 12-14% bf and plan on cutting down to about 8% and will then clean bulk through the summer.

[Fahsy]

Tuesday, March 2: Back and Forearms

Deadlifts (felt good to do these again, I stayed a little light on them though)
135x 15 (warm-up)
225x 12
245x 10
245x 10
255x 8
225x 10
135x 8 (cool down) (I didn't realize I did so many sets)

Pullups (wide grip)
BW-50x 12
BW-40x 10
BW-30x 8
BW-50x 9

Incline Bench Isolation Rows supersetted with Bent over lateral raises
35x 12/ 12x 15
40x 10/ 15x 10
45x 8/ 15x failure
25x failure

Close Grip Pull down
125x 10
142.5x 7
155x 4

One arm DB rows
60x 9
60x 7 (my whole back was dead at this point)

Forearm extensions
20x failure x 4 sets

3 sets of forearm curls to failure

A good back workout.

[Fahsy]

Wednesday, March 3: Biceps, Triceps, and Calves

Decline Close Grip supersetted with DB kickbacks (wanted to start by hitting my tri's hard)
135x 15 (warm-up)
185x 12/ 15x 12
195x 8/ 15x 10
205x 7/ 20x 8
(This is going up next week)

Standing barbell curls
80x 12
90x 6 (wtf?)
90x 6 drop to 60x 6 drop to 30x 8 (ow!)

Cable Pressdown
62.5x 12
75x 10
82.5x 3 (crappy)

Preacher curls supersetted with French Press
50(plus ez curl bar)x 12/ 80x 12 (good stuff)
60(")x 9/ 90x 10
60(")x 7/ 100x 5 (crappy)

Calves- standing calf raises
12x 6 sets to failure, then rest pause to failure each set
(brutal)

Dips
BW(plus 2 plates (90))x failurex 2 sets

Standing Barbell curls
one set at 70 lbs to failure

A good arm workout and a very good calf workout. I am in love with decline close grip bench, I recommend it to anyone reading this.

[Fahsy]

Friday, March 5: Shoulder and Abs

Seated dumbbell press
50x 10 (warm up)
70x 10
75x 7
85x 2 (plus two assisted) drop to 50x failiure drop to 30x failure

Upright Rows
95x 12
105x 10
105x 8
95x 12 (rest pause)

Side laterals
20x failurex 3 sets
final set drop to 15x failure drop to 10x failure drop to 5x failure drop to 0x failure

Shrugs
70x 12x 3 sets (2 second hold at top)

Ab Machine
112.5x 20x 3 sets

Machine press
9x failure
10x failure
6x failure

Excellent Shoulder workout. Tomorrow is legs (I have yet to post a leg workout for some reason). I am going to do an Austrian blitz for squats!

[Shrmtank]

[ QUOTE ]
Pullups (wide grip)
BW-50x 12
BW-40x 10
BW-30x 8
BW-50x 9



[/ QUOTE ]

Fahsy are these with added weight??... [img]/forum/images/graemlins/confused.gif[/img] ...a great back workout...Deads are great...lookin' good... [img]/forum/images/graemlins/cool.gif[/img]