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  #11  
Old 06-28-2004, 06:28 PM
Squirrel950 Squirrel950 is offline
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Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

weight: 153.8

Monday June 28th: Wow I haven't worked out in more than 2 weeks. 1st week I had no protein and didn't want to lose the gains I made in the gym for PWO so I decided not to lift. 2nd week I was a slacker and just didn't go. I'm glad I'm back.

Chest & Tris

Incline Dumbbell Bench Press
30-12 (5 sec hold) F
35-8 (5 sec hold) F
40-4 (5 sec hold) F RP
35-6 (5 sec hold)F RP

Flat Dumbbell Bench Press
35-10 (5 sec hold) F
40-6 (5 sec hold) F RP
45-3 (5 sec hold) F RP
40-5 (5 sec hold) F RP

Machine Flys - 2 double drop set
2 and one half rep method
100-8
85-6
70-4

70-6
55-4
55-6

Overhead Rope Extensions SS w/ Dips
80-8 / 8 dips (assisted 50lbs)
80-8 / *dayum dip is in use
70-8 /
70-8 /

Skullcrushers SS w/ Close-Grip Bench Press SS w/ pushups (hold at peak)
20-4 F / 20-6 F / 2 F
10-8 F / 10-8 F / 2 F
5-8 F / 5-8 F / 1 F

Standing French Presses
30-8 F
25-6 F / 20-2
20-8 F
15-8 F

Finish off Dips
5 (assisted 50lbs)
4 (assisted 60lbs)
3 (assisted 60lbs)
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
  #12  
Old 06-28-2004, 09:17 PM
carLisBuff carLisBuff is offline
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Newbie
 
Join Date: May 2004
Posts: 98
Default Re: Squirrel\'s Training Journal

NICE job dude keep that up and you will be the next arn owled swartzeenegger
  #13  
Old 06-30-2004, 08:21 PM
Squirrel950 Squirrel950 is offline
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Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

Wednesday June 30th

Shoulders, Forearms

Push Presses SS w/ Front Raises
20-10 / 15-8
25-8 / 20-8
30-5 F / 20-5 F
30-4 F / 20-4 F
25-6 F / 15-6 F

Dumbbell Side Lateral Raises
(12 reps total, by dropsets, start w/ same weight every time)
20-4
15-6
12.5-2

20-2
15-6
12.5-4

20-1
15-5
12.5-4
10-2

20-1
15-5
12.5-4
10-2

Dumbbell Shurgs SS w/ Dumbbell Holds
25-10 / 25-30 seconds
30-10 / 30-30 sec
35-10 / 35-15 sec
40-10 / 40-10 sec
35-10 / 35-15 sec

Hammer Curls SS w/ Reverse Barbbell Curls
20-10 / 15-8 / 5 sec
20-8 F / 15-6 F / 5 sec
20-6 F / 15-4 F / 5 sec
15-10 / 10-6 F / 5 sec
15-8 F / 10-4 F / 5 sec

Seated EZ-Barbbell Wrist Curls
10-10
10-8
15-8
15-8
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
  #14  
Old 07-07-2004, 10:28 AM
Squirrel950 Squirrel950 is offline
Squirrel950 should change his/her status!
Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

Tuesday July 6th

Legs - first time I have done legs in 6 months. I didn't keep track of exactly how much I did I just went pretty hard.

Regular Squats
95-8
115-8
135-8
155-4
175-4 (cheat)

Leg presses
115-8
135-8
155-8
175-6

Leg presses calf presses:
Toes straight: 95-33
Toes out: 95-33
Toes in: 95-33

straight: 95-20
out: 95-20
in: 95-20

straight: 95-20
out: 95-20
in: 95-20

Leg Extensions 3 set drop set
72-12
84-10
96-8
108-6

60-12
72-10
84-8
96-6

48-12
60-10
72-8
84-6

Wasn't a totally hardcore workout but my legs were pretty beaten especially after not working them out for 6 months. Next leg will be more structured and a little more intense
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
  #15  
Old 07-08-2004, 04:04 PM
Squirrel950 Squirrel950 is offline
Squirrel950 should change his/her status!
Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

Thursday July 8th

Decline Dumbbell Bench Press
30-12 (5 sec)
35-10 (5 sec)
40-6 (5 sec) F
45-6 (5 sec) F
50-2 (5 sec) F

Incline Dumbbell Bench Press
30-8 (5 sec) F
35-6 (5 sec) F RP
40-5 (5 sec) F
45-2 (5 sec) F

Flat Dumbbell Bench Press
30-10 (5 sec) F
35-6 (5 sec) F
40-5 (5 sec) F
45-5 (5 sec) F

Cable Crossovers
60-12

Dropset
72-10
60-8
48-6
36-8

California Press Skullcrushers
10-10 F

Dropset
30-6 F (assisted negatives)
20-4 F (assisted negatives)
10-6 F (assisted negatives)

Overhead Rope Extensions
60-5
60-5
36-5
36-5

**After I started cable crossovers my partner wanted to split so I had to throw together some quick tricep sets.
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
  #16  
Old 07-15-2004, 01:35 PM
Squirrel950 Squirrel950 is offline
Squirrel950 should change his/her status!
Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

Wednesday July 14th

Animalistic Shoulders: Week 1

Push Press SS w/ Dumbbell Front Raises:
60-8/55-6/50-3 SS 20-8
55-8/50-6/45-3 SS 20-6
55-8/50-6/45-4 SS 15-8
55-6/50-3/45-3 SS 15-6
50-8/45-6 SS 15-6

Dumbbell Side Lateral Raises:
15-6/10-6
15-6/12.5-6
15-4/12.5-6/10-2
15-2/12.5-4/10-4

Dumbbell Shrugs SS w/ Dumbbell Holds:
25-10 SS 25-30 sec
30-10 SS 30-30 sec
30-10 SS 30-30 sec
35-10 SS 35-15 sec
35-10 SS 35-20 sec
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
  #17  
Old 07-16-2004, 07:46 AM
Squirrel950 Squirrel950 is offline
Squirrel950 should change his/her status!
Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

Thursday July 15th

Forearms Week 1:

Warmeup: Standing Dumbbell Curls:
15-12
20-10
15-8
20-6

Reverse Barbell Curls SS w/ Hammer Curls w/ Static Concentration:
10-10 SS 20-10 15 sec
10-8 SS 20-8 15 sec
10-10 SS 15-10 15 sec
10-8 SS 15-8 15 sec
10-10 SS 12-10 30 sec
10-8 SS 12-8 15 sec

Seated EZ-Barbell Wrist Curls:
20-8
drop: 10-12
drop: 5-12
12 partial reps
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
  #18  
Old 07-18-2004, 05:57 AM
Shayz Shayz is offline
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Rookie
 
Join Date: Dec 2001
Location: WA, Australia
Posts: 155
Default Re: Squirrel\'s Training Journal

Go Squirrel.. crack those acorns... or something? [img]/forum/images/graemlins/smile.gif[/img] Good work man.
__________________
Peace Out!

-Shayz
  #19  
Old 08-03-2004, 02:58 PM
Squirrel950 Squirrel950 is offline
Squirrel950 should change his/her status!
Bantamweight
 
Join Date: Apr 2004
Location: Flint, MI
Posts: 226
Default Re: Squirrel\'s Training Journal

still working out but not posting on my journal because I'm too busy.

School + Fraternity + Girlfriend = no time!

my # of hours of sleep is affected too which isn't good and I'm eating like crap b/c I am too busy to eat healthy and frequently.

Goal is to hit 160 by end of school term.
That means an extra 6lbs or so in 2 months.
__________________
John 8:
32 And Ye shall know the truth and the truth shall make you free.

Matthew 7:
7 Ask, and it shall be given you; seek, and ye shall find; knock, and it shall be opened unto you:
8 For every one that asketh receiveth; and he that seeketh findeth; and to him that knocketh it shall be opened.

Squirrel's Training Journal
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