awds w\o journal 2 - ABCbodybuilding

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  #1  
Old 05-14-2004, 03:06 PM
awds awds is offline
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Default awds w\\o journal 2

fri 5\14\04
Shoulder\traps\tricep\forearm
BB Upright rows
Set-1: 65lb | 10 reps
Set-2: 75lb | 10 reps
Set-3: 85lb | 8 reps
Set-4: 75lb | 6 reps

Ez-Bar upright rows
Set-1: 75lb | 10 reps
Set-2: 65lb | 8 reps
Set-3: 55lb | 8 reps
Set-4: 45lb | 10 reps

Db side raises
Set-1: 20s | 10 reps
Set-2: 15s | 10 reps
Set-3: 15s | 8 reps

Db Shrugs
70s 3 sets of 10 reps , then last set of 8.
hex bar shrug 45s on each side 1set 10 reps

French Press:
Set-1: 50 | 10 reps
Set-2: 55 | 8 reps
Set-3: 45 | 8 reps
Set-4: 40 | 10 reps

Single arm tricep extension
Set-1: 20s | 12 reps

Cable Tricep Extensions
Set-1: 100 | 10 reps
Set-2: 120 | 8 reps
Set-3: 120 | 5 reps

Db behind back wrist curls
Set-1: 60s | 10 reps
Set-2: 55s | 8 reps
Set-3: 50s | 8 reps

Static holds
Set-1: 70s | 40 seconds

Behind Back Barbell wrist curls
3 sets 95lb x 10x8x6
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  #2  
Old 05-14-2004, 03:09 PM
Vlad Vlad is offline
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Location: Sweden - Stockholm
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Default Re: awds w\\o journal 2

hi2u2! [img]/forum/images/graemlins/smile.gif[/img]
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  #3  
Old 05-17-2004, 07:04 PM
awds awds is offline
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Default Re: awds w\\o journal 2

Mon 5\17\04
Back

Bentover Barbell rows
Set-1: 95lb | 11 reps
Set-2: 115lb | 10 reps
Set-3: 135lb | 6 reps
Set-4: 115lb | 5 reps
Set-5: 105lb | 8 reps

BentOver dumbbell rows
Set-1: 45s | 10 reps
Set-2: 45s | 9 reps
Set-3: 40s | 10 reps

Barbell Deadlifts
Set-1: 135lb | 10 reps
Set-2: 155lb | 8 reps
Set-3: 155lb | 7 reps

Lat Pulldown to front
Set-1: 90lb | 11 reps
Set-2: 100lb | 10 reps
Set-3: 90lb | 10 reps
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  #4  
Old 05-18-2004, 03:07 PM
awds awds is offline
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Default Re: awds w\\o journal 2

tue 5\18\04
Chest
warmuped with 5 reps of dips
BB benchpress
Set-1: 135lb | 10 reps
Set-2: 155lb | 3 reps

Db press
Set-1: 45s | 11 reps
Set-2: 50s | 9 reps
Set-3: 45s | 9 reps
Set-4: 40s | 8 reps

Incline Db press
Set-1: 35s | 10 reps
Set-2: 35s | 8 reps
Set-3: 30s | 7 reps

Pec Deck
Set-1: 80lbs | 5 reps
Set-2: 60lbs | 10 reps
Set-3: 50lbs | 9 reps

Db flies
Set-1: 10s | 10 reps
Set-2: 15s | 8 reps

Dips
Set-1: 6 reps
Set-2: 4 reps
Set-3: 4 reps

Then finished off with 40 reps of barbell press just the bar.
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  #5  
Old 05-21-2004, 05:56 PM
awds awds is offline
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Default Re: awds w\\o journal 2

Wed 5\19\04
Biceps\Forearms
warm up with 10 reps of 20lbs bicep curls.
Standing alternate bicep curls
Set-1: 40s | 8 reps
Set-2: 35s | 10 reps
Set-3: 30s | 10 reps

Standing Straight barbell curls
Set-1: 65lb | 10 reps
Set-2: 60lb | 9 reps
Set-3: 55lb | 10 reps
Set-4: 45lb | 10 reps

Standing Behind back barbell wrist curls
Set-1: 135lb | 8 reps
Set-2: 95lb | 10 reps
Set-3: 95lb | 6 reps

Hammer Curls
Set-1: 45s | 6 reps

Concentration curls
Set-1: 30s | 10 reps

preacher ez-bar curls
Set-1: 55lbs | 10 reps
Set-2: 55lbs | 8 reps
Set-3: 55lbs | 8 reps

Seated wrist curls
Set-1: 45s | 10 reps
Set-2: 40s | 10 reps
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  #6  
Old 05-21-2004, 05:59 PM
awds awds is offline
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Default Re: awds w\\o journal 2

5\21\04
Fri
Legs\shoulders

Straight barbell upright rolls
Set-1: 55lb | 10 reps
Set-2: 65lb | 10 reps
Set-3: 75lb | 8 reps
Set-4: 80lb | 6 reps

Squats
Set-1: 205lb | 8 reps
Set-2: 205lb | 6 reps
Set-3: 200lb | 7 reps
Set-4: 195lb | 8 reps

Declined leg press
4set x 270lb x10x8x6x8.
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