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#1
06-21-2006, 02:17 AM
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Summer Training
June 19th, 2006
Thought I'd start up a new journal. QUADS Squats 95 x 15 115 x 12 135 x 12 155 x 10 185 x 8 drop 115 x 8 Leg Press ss/ Hack Squats 3 sets @ 320 x 10 / 70 x 10 Leg Extension dropset 150 / 120 / 90 / 60 x 8 each HAMS SLDLs 135 x 15 155 x 12 185 x 8 Hamstring Leg Press 180 x 12 230 x 10 270 x 8 Seated Leg Curls ss/ Standing Leg Curls 3 sets @ 90 x 12 / 40 x 12* *one leg at a time 
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#2
06-21-2006, 02:21 AM
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Re: Summer Training
June 20th, 2006
Hit chest and abs today. Finished with some active recovery for the thighs. CHEST Incline DB Bench 35s x 15 45s x 12 55s x 10 65s x 10 75s x 7 Flat DB Bench 55s x 10 50s x 11 50s x 11 Incline DB Flyes 3 sets @ 25s x 12 Cable Crossovers 2 sets @ 40s x 15 ABS Ball Crunches 3 sets @ bw x 15 Ball Side Bends 2 sets @ bw x 15 Leg Lifts 2 sets @ bw x 15 Broomstick Twists 3 sets @ 18lbs x 30 CARDIO Eliptical 10 mins, low intensity
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#3
06-21-2006, 08:17 AM
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Re: Summer Training
Nice work bro!
__________________
'Take two steps forward but never more than one step backwards' -Gaui7
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#5
06-22-2006, 01:10 AM
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Re: Summer Training
June 21st, 2006
Felt really pumped up into today's workout. Hit back hard... low volume, high intensity. Pump was great, too. BACK Assisted Pull-ups 120 x 12 (warm-up) Pull-ups bw x 8 bw x 8 bw x 8 Barbell Rows 155 x 8 155 x 8 Dumbbell Rows 80s x 8 80s x 8 T-Bar Rows 160 x 8 160 x 8 HammerStrength Rows 160 x 8 90 x 15 160 x 8 drop 90 x 12 Just felt like going for more reps and really pump the lats up.
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#6
06-24-2006, 06:09 AM
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Re: Summer Training
June 23rd, 2006
Hit shoulders after work and a nap. SHOULDERS DB Shoulder Presses 30s x 10 (warm-up) 65s x 8 65s x 8 HammerStrength Shoulder Presses 140 x 8 140 x 7 Upright Rows 95 x 10 105 x 8 DB Laterals 30s x 10 30s x 10 DB Shrugs 100s x 10 100s x 12 CALVES Seated Calf 135 x 12 135 x 12 Standing Calf 170 x 12 170 x 12
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#7
06-24-2006, 08:18 PM
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Re: Summer Training
June 24th, 2006
ARMS DB French Press ss/ Olympic Bar Curls 40 x 10 / 45 x 10 (warm-up) 80 x 8 / 85 x 8 80 x 8 / 85 x 8 Overhead Rope Extensions ss/ Preacher Curls 150 x 10 / 75 x 10 150 x 10 / 75 x 10 Maxed out the cable station. Took it easy on the preachers and just got a good stretch. Single-Arm Reverse Cable Pressdowns ss/ Concentration Curls (against bench) 40s x 12 / 20s x 12 40s x 12 / 20s x 12 DB Kickbacks ss/ Barbell 21s 20s x 15 / 40 x 21 Got bored waiting for gf to finish up so did some extra sets while sipping on the protein shake... Incline BB Close-Grip 115 x 10 DB Preacher Curls 25s x 10
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#8
06-27-2006, 12:14 AM
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Re: Summer Training
June 26th, 2006
Took yesterday off... partied a little too much on Saturday. Today was leg day and a pretty good one at that. Threw in some abs, too. QUADS Squats (ATG-style) 95 x 12 185 x 8 185 x 8 185 x 8 Leg Press 360 x 8 360 x 8 Leg Extensions 150 x 8 150 x 8 HAMS Seated Leg Curls 100 x 8 100 x 8 Lying Leg Curls 60 x 8 60 x 8 ABS Weighted Decline Crunches 35 x 12 35 x 12 Hanging Leg Lifts (on Roman Chair) bw x 12 bw x 12 Side-to-side Swiss Ball Crunches bw x 20 Trunk Twists (w/ plate) 25 x 30 25 x 30
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#9
06-27-2006, 12:36 AM
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Re: Summer Training
Current List of Supplements
- All-Max Isoflex Protein (switching to ON Gold soon) - Optimum Nutrition Casein Protein - All-Max Glutamine - Insulaid (cheap Dextrose, ALA, Taurine, Chromium mix) - CarbPRO (maltodextrin) - Cellucor P6 (test booster - free from work) - Controlled Labs Green Bulge* (CEE product) - Controlled Labs White Blood* (NO2 product) - Multivitamin - Vitamin C (switching to Ester C soon) - Udo's Oil - Universal Uni-Liver *haven't started yet, will most likely on tomorrow or the day after WOW. Never realized I took so many supps... doesn't really seem that much. This is probably the biggest stack I have ever taken to this month should be interesting. I really pumped up to try my CEE/NO2 stack, I've been hearing great things about these Controlled Lab products. Supplement Schedule WORKOUT DAYS Morning: 1 P6 pill, 1 Multivitamin, 1 Vitamin C, 1 tbsp Udo's Oil, 2 Liver tabs Pre-Workout: 5 Green Bulge pills, 3 White Blood pills, 2 P6 pills Post-Workout: 2 scoops Whey Protein, 1/4c CarbPRO, 1 scoop Insulaid, 1 tsp Glutamine, 1 Vitamin C (equates to about 50g Protein, 50g Carbohydrate) One hour later w/ Meal: 2 Liver tabs, 1 Multivitamin Before Bed: 2 Liver tabs, 1 scoop Casein Protein, 1 tsp Glutamine, 1 Vitamin C, 1 tbsp Udo's oil OFF DAYS Morning: 5 Green Bulge pills, 1 P6 pill, 1 Multivitamin, 1 Vitamin C, 1 tbsp Udo's Oil, 2 Liver tabs Evening w/ Meal: 2 Liver tabs, 1 Multivitamin, Vitamin C Before Bed: 2 Liver tabs, 1 scoop Casein Protein, 1 tsp Glutamine, 1 Vitamin C, 1 tbsp Udo's oil, 3 White Blood pills
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#10
06-28-2006, 03:12 AM
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Re: Summer Training
June 27th, 2006
Quick chest workout after a lonnngggg day at work. Felt fatigued going into it, but took my rest and lifted some pretty good weight (for me, at least). CHEST Incline Barbell Bench 95 x 12 (warm-up) 165 x 8 165 x 8 Flat Dumbbell Bench 70s x 8 70s x 8 Decline HammerStrength Machine Bench 230 x 8 230 x 8 Incline Dumbbell Flyes 30s x 10 30s x 10 Fast, simple, yet effective.
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