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  #21  
Old 05-04-2004, 03:43 PM
icehawk icehawk is offline
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Location: Ontariharihario
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Default Re: Summer Training

May 4th, 2004

Skipped cardio yesterday on account of my sore-*** legs. Will do some abs tonight, though. Anyways, it was shoulder day and I decided to bump up half my lifts.

SHOULDERS

DB Shoulder Presses
50lb DBs x 10
60lb DBs x 8
70lb DBs x 5 (got the worst spot ever)

Smith Machine Military Presses (bar=15lbs)
115lbs x 10
125lbs x 8
135lbs x 6

EZ-Bar Upright Rows
80lbs x 10
90lbs x 8
100lbs x 6

Alternating DB Front Raises
25lb DBs x 10
25lb DBs x 8
25lb DBs x 6

DB Side Laterals
25lb DBs x 10
25lb DBs x 8
25lb DBs x 6

Dumbbell Shrugs
90lb DBs x 12
100lb DBs x 10
110lb DBs x 8
(will go for 120 next time!)

HammerStrength Machine Shrugs
270lbs x 12
360lbs x 10 (stacked)
450lbs x 8 (or it is?!)

Seated Bent-Over DB Raises
20lb DBs x 10
20lb DBs x 8
20lb DBs x 6
  #22  
Old 05-04-2004, 03:48 PM
iMToMMy iMToMMy is offline
iMToMMy should change his/her status!
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Posts: 3,809
Default Re: Summer Training

nice workout
  #23  
Old 05-05-2004, 12:04 AM
icehawk icehawk is offline
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Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

[ QUOTE ]
nice workout

[/ QUOTE ]

thanks bro
nice bicep in your sig
  #24  
Old 05-05-2004, 07:13 AM
LegendaryWatcher LegendaryWatcher is offline
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Join Date: Feb 2004
Posts: 10,561
Default Re: Summer Training

[ QUOTE ]
Dumbbell Shrugs
90lb DBs x 12
100lb DBs x 10
110lb DBs x 8
(will go for 120 next time!)

[/ QUOTE ]

<font color="blue"> [img]/forum/images/graemlins/shocked.gif[/img]Oh your poor traps dude [img]/forum/images/graemlins/shocked.gif[/img] That might bring upon the DOMS monsters in the morning! Great workout and I wish you luck in your goal of nailing the 120 next workout. It's great to see you placing goals on yourself. That is an awesome motivational tool. </font>
  #25  
Old 05-05-2004, 07:42 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 5th, 2004

Good, ole arm day. Will do some cardio and abs tomorrow.

TRICEPS, BICEPS, AND FOREARMS

Angled Bar Dips (I prefer parallel dips for tris, but we don't have one at our gym other than the assisted dip machine!)
BW x 12 (warm-up)
BW +25lbs x 10
BW +35lbs x 8
BW +45lbs x 6

Olympic Bar Curls
45lb bar x 12 (warm-up)
85lbs x 10
95lbs x 8
105lbs x 6 (thought my veins were gonna burst)

Close-Grip BB Bench Presses
115lbs x 10
135lbs x 8
155lbs x 6
(gonna bump this up for sure)

Alternating DB Curls
40lb DBs x 10
45lb DBs x 8
50lb DBs x 6 (finally!)

Cable Pressdowns
80lbs x 10
90lbs x 8
100lbs x 6

Cable Curls (stack = 160lbs)
120lbs x 10
130lbs x 8
140lbs x 6
(next time: bumping it up)

Reverse EZ-Bar Curls ss/ Behind-the-back Wristcurls ss/ Hammer Curls ss/ Reverse DB Wristcurls
80lbs x 8 / 120lbs x 12 / 35lb DBs x 6 / 20lb DBs x 12

Single-hand Reverse Cable Pressdowns
60lbs x2 x 12

High-Pulley Cable Curls
60lbs x2 x 12
  #26  
Old 05-06-2004, 07:51 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 6th, 2004

Took the day off as tomorrow I'll try something new and give Max-OT a shot. I read the stuff and it seems pretty interesting. I love volume training, but I really feel like lifting HEAVY this week. I'll give it a cycle and see how I like it.
  #27  
Old 05-07-2004, 04:10 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 7th, 2004

First day of Max-OT training. It was pretty good. Short, yet intense. I love lifting heavy (when it's heavy for me, at least [img]/forum/images/graemlins/wink.gif[/img]).

<font color="red">CHEST AND ABS </font>

Flat Barbell Bench Presses
95lbs x 10 (warm-up)
135lbs x 6 (warm-up)
175lbs x 1 (warm-up)
195lbs x 6
195lbs x 6
195lbs x 4

Incline Dumbbell Bench Presses
75lb DBs x 7
75lb DBs x 6
75lb DBs x 5

Weighted Angled Bar Dips
BW +45lbs x 6
BW +45lbs x 5

Weighted Decline Crunches
BW +35lbs x 15
BW +45lbs x 10

Leg Lifts
BW x 15
BW x 12
  #28  
Old 05-08-2004, 04:38 AM
LegendaryWatcher LegendaryWatcher is offline
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Join Date: Feb 2004
Posts: 10,561
Default Re: Summer Training

[ QUOTE ]
Flat Barbell Bench Presses
95lbs x 10 (warm-up)
135lbs x 6 (warm-up)
175lbs x 1 (warm-up)
195lbs x 6
195lbs x 6
195lbs x 4

[/ QUOTE ]

<font color="blue"> [img]/forum/images/graemlins/shocked.gif[/img]That is some awesome weight you are tossing around there [img]/forum/images/graemlins/shocked.gif[/img] Totally diggin' the strength action. Way to be on the intensity and follow ups! </font>
  #29  
Old 05-09-2004, 05:49 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 9th, 2004

I said I'd give Max-OT a shot, but I love volume training too much [img]/forum/images/graemlins/smile.gif[/img]

SHOULDERS

Dumbbell Shoulder Presses
40lb DBs x 12
50lb DBs x 10
60lb DBs x 8
70lb DBs x 4 [img]/forum/images/graemlins/frown.gif[/img]

Smith Military Presses
105lbs x 12
115lbs x 9
125lbs x 7
135lbs x 5

Arnold Presses
30lb DBs x 12
30lb DBs x 10
30lb DBs x 8

EZ-Bar Upright Rows
80lbs x 10
90lbs x 8
100lbs x 6

Dumbbell Side Laterals
20lb DBs x 12
20lb DBs x 10
20lb DBs x 8
20lb DBs x 6

Cable Front Raises (wt each side)
15lbs x 12
15lbs x 10
15lbs x 8

ABS

Leg Lifts
BW x 30
BW x 25

Roman Chair Bends (wt each side)
BW+10lbs x 30
BW+10lbs x 25

Decline Crunches
BW x 30
BW x 25

Reverse Crunches
BW x 30

Throwing Medicine Ball Crunch (not sure what it's actually called!)
15lbs x 15
15lbs x 20 (w/ leg lift)
  #30  
Old 05-10-2004, 11:06 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Summer Training

May 10th, 2004

CARDIO

Treadmill
Walk for 5 mins
Run (Lvl-6.0) for 20 mins
Walk for 5 mins

Total calories burnt: 275
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