The HYPERplasia Challenge: Pacman and THE cut

[Pacman]

08/31/05
Chest/Bicep/Forearms
<font color="red">Chest </font>
<font color="green">BB Incline</font>
<font color="blue">warmup 95x20, Cuff Work (Twice)

135x10
145x10
155x8
165x8
175x5 d 135x6 </font>

<font color="green">Flat DB BP ss DB Flye </font>
<font color="blue">75x10 ss 27.5x12
75x9 ss 32.5x10
75x9 ss 32.5x10
</font>

<font color="green">BB Decline</font>
<font color="blue">185x9
185x7</font>

<font color="green">Seated Cbl Flye </font>
<font color="blue">55x12(1.5rep) d 50x8(1.5rep) d 45x8(1.5rep) d 40x13(1rep) d 35x15(1 deep rep) </font>

<font color="red">Bicep</font>
<font color="green">BB Curl</font>
<font color="blue">65x10
75x7
85x5 d 60x8 d 50x9 d 40x11 d 35x12</font>

<font color="green">Incline DB Curl</font>
<font color="blue">27.5x10
32.5x8
37.5x6 </font>

<font color="green">DB Triset (1-Arm at a time)</font>
<font color="blue">17.5x12/12/12
20x10/10/10</font>

<font color="green">CBL Str8 Bar 21s/Rope Hammers</font>
<font color="blue">6plx21/4plx12 d 5plx21/3plx15</font>


<font color="red">Forearm </font>
<font color="green">BB Reverse Wrist Curl </font>
<font color="blue">55 x RP through 125 reps </font>

DB Triset = DB Preacher Zottman Curl/DB Preacher Curl/DB Hammer Preacher Curl (1-Arm at a time)

[Pacman]

Looks like I will be spending my labor day weekend at the American Red Cross warehouse, here in Austin.

[Pacman]

09/01/05

<font color="red">Quads/Hamstring/Calf</font>
<font color="green">Hack Squats </font>
<font color="blue">warmup 90x15 (Twice)
140x8
160x10
180x10
230x10
250x8
270x8
280x6
290x5
300x4 d 90x21s</font>

<font color="green">Leg Extension</font>
<font color="blue">150x10
160x10
170x8
180x7
190x6 d 140x5 d 110x5 d 90x8
</font>
<font color="green">SLDL</font>
<font color="blue">135x15
135x12
135x12</font>

<font color="green">Plate Loaded Squat Press (ft mw,mw,lc,lc)</font>
<font color="blue">630x15, 680x12
700x12, 720x10</font>

<font color="green">Lying Leg Curl </font>
<font color="blue">100x10
110x8
120x8 d 70x12 </font>

Lunge Burnout

<font color="red">Calf </font>
<font color="green">Standing Calf Machine (1min rest btw sets to 100) </font>
<font color="blue">120x25 140x20 160x13 180x12 200x9 220x8 240x7 260x5 RPx2 </font>

<font color="green">Mach. Rotary Calf (soleus, RP to 125) </font>
<font color="blue">150x30 RP 150x21 RP 150x16 RP 150x11 RP 150x11 RP 150x9 RP 150x8 RP 150x8 RP 150x6 RP150x6 </font>

[Pacman]

09/02/05
Delt/Traps/Triceps
<font color="red"> Delt </font>
<font color="green">Standing BB Push Press</font>
<font color="blue">135x8
145x6
155x5
135x8
</font>

<font color="green">Military DB Press</font>
<font color="blue">60x10
65x8
70x6 d 50x6 d 40x7 d 35x8</font>

<font color="green">Low Cbl Lat. Raises ss EZ Bar Uprt Row</font>
<font color="blue">2plx12/10plx12
3plx9/11plx10
2plx12/12plx7 d 9plx9</font>

<font color="green">BB Shrugs (5 sec peak)</font>
<font color="blue">185 x 15 x 3 sets </font>

<font color="red">Triceps </font>
<font color="green">Incline EZ Bar Skull Crusher </font>
<font color="blue">65x15
75x12
85x10
95x8 </font>

<font color="green">Cbl Tricep Triset (Reverse Pressdown,Rope Pressdown,Pressdown) </font>
<font color="blue">7plx12/12/12
8plx10/10/10
9plx8/7/8
10plx6/5/8 </font>

<font color="green">1-Arm @ time DB Overhead Extension ss DB Kickback </font>
<font color="blue">20x10/10
15x12/12 </font>

I'll be at the ARC ALL weekend, so updates will be scarce.

[Pacman]

<font color="orange">09/04/04 </font>

Back/Biceps/Forearms
<font color="red">Back </font>

<font color="green">WG BB Rows </font>
<font color="blue">wm:45x8 95x5
175x6 forced reps175x3
175x6 forced reps175x3
165x8 forced reps165x4
165x8 forced reps165x4
155x10 forced reps155x5
145x12 forced reps145x5</font>

<font color="green">MG Pulldowns (Behind the Neck) </font>
At home, so these have a different feel. Lighter.
<font color="blue">110x10 d 100x9 d 90x8
120x8 d 90x9 d 80x8
110x9 d 90x8 d 80x9 </font>

<font color="green">CG Str8 Bar Seated Rows</font>
<font color="blue">3 sec hold at contraction(light weight)
80x12
90x12
100x10 </font>

<font color="green">Striation/Infraspinatous Rows </font>
<font color="blue">20x12/12
20x10/10 </font>

<font color="green">Bodybuilding DL </font>
<font color="blue">225x15
265x12
275x8
295x6
315x4 </font>
No grip here...[img]/forum/images/graemlins/confused.gif[/img]

<font color="red">Biceps </font>

<font color="green">45 Degree DB Incline Curl </font>
<font color="blue">25x10
30x8
35x6</font>

<font color="green">EZ Bar Preacher Curl</font>
<font color="blue">65x12
75x10
85x7 </font>

<font color="green">DB Alternate Curl</font>
<font color="blue">30x6
25x8
20x10 </font>
<font color="red">Forearm </font>
<font color="green">Reverse Curl + DB twist </font>
<font color="blue">30 x 12 + 15xburnout
30x12 + 12.5xburnout </font>

[Pacman]

09/01/04

skinfolds
pectoral - 16
thigh - 14.6
calf - 17.6
bicep - 9.6
tricep - 14.4
abdominal - 23.3
suprailiac - 18
subscapular - 15.3
midaxilla - 25.3
body fat - (9pt)18.25
This, I trust.
(in pounds)
Body Weight 228
Lean Weight 186.4
Fat Weight 41.6


I made a mistake in the LBM, Fat weight, and total weight calculations last time. I was at 230 at the last calculation, not 228. So, my last calulations should have been:
Body Weight:230
Lean Weight(@18.51 BF): 185.8
Fat Weight: 44.2

[Pacman]

09/06/05

<font color="red">Cardio </font>
<font color="green">Elliptical Type </font>
<font color="blue">30 mins
430 cals </font>

Ab/Calf work

[Pacman]

09/07/05
Chest/Calf
<font color="red">Chest </font>
<font color="green">BB Incline</font>
<font color="blue">warmup seated cbl fly ss cbl press, Cuff Work (Twice)

95x20
115x15
125x12
135x10
145x10
155x8
165x8
175x5
185x4
175x4
165x5
155x6
145x8
135x9</font>

<font color="green">Decline BB Press</font>
<font color="blue">
135x15
145x12
155x12
165x10
175x9
185x6
195x4
185x5
175x8
165x9
155x10
</font>

<font color="green">DB Incline</font>
<font color="blue">60x10
65x7
55x5</font>

<font color="green">Machine Flye</font>
<font color="blue">70x12
80x12
90x10</font>

<font color="green">DA Chest Press</font>
<font color="blue">150x12
170x12
190x9
210x6 d 150x7</font>

<font color="green">Seated Cbl Flye </font>
<font color="blue">55x12
60x12
65x10
70x10
55x12 ss Seated Cbl Press 55x12 </font>

<font color="red">Leg Press Calf Raises</font>

[littleamazon]

Pacman:

I think I will become the spokesman for supersetting around here...lol.

I looked at your last workout and I have some suggestions:

BB Incline ss BB Decline
Machine Fly
DB Incline
DA Chest Press ss Seated Cable Fly
Seated calf raises ss standing calf raises

Rest in between supersets:

[ QUOTE ]
On supersets and rest between sets *Coz*:

Reps til Failure Rest time between sets
12-15 rep range 30sec-1 minute
8-12 rep range 1 minute-2 minutes
4-8 rep range 2 minutes-3 minutes
1-4 rep range 3 minutes - 5 minutes


[/ QUOTE ]

Amazon

[Pacman]

09/08/05

<font color="red">Quads/Hamstring</font>
<font color="green">Hack Squats </font>
<font color="blue">50x25
90x15
120x15
140x12
180x10
230x10
270x8
290x6
300x6 d 180x21s</font>

<font color="green">Lying Leg Curl </font>
<font color="blue">110x8
120x8
130x6 d 90x8 d 70x11 </font>

<font color="green">BB Walking Lunges</font>
<font color="blue">95x12
95x10 ss (1Leg Alt. Mach. Glute)75x12 d 100x12 d 125x12 </font>
I use a "d" to indicate no rest. Just crank it out in one big set.

<font color="green">Leg Extension</font>
<font color="blue">
170x10
180x9
190x8
200x6 d 130x7 d 100x8 d 80x9 d 60x10 d 50xstatic hold about 55-65 sec (tough to keep count at the end..buuurrrnnn)
</font>

<font color="green">SLDL</font>
<font color="blue">135x15
135x12
135x12</font>

<font color="green">Plate Loaded Squat Press (ft alternating lc,mm,hw)</font>
<font color="blue">One continuous set here, no rest
810x7 d 720x9 d 630x10 d 540x12 d 450x13 d 360x15</font>