My Rampage through the Oasis - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #1  
Old 08-12-2007, 08:26 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default My Rampage through the Oasis

About time i decided to keep a journal...i usually write in my 'green book' but its getting pretty beat up...I am one month into my Iraq deployment, and through the next year I will be on a quest to become HUGE!!!! Today is sunday, will start the journal on monday!!!

first workout will be morning/then night
day 1: run/legs
day2: chest/back
day 3:run
day4:shoulders/arms
day5:run/legs
day6:chest/back
day7: off

day1:run
day2:shoulders/arms
then continue the rotation.

my workouts are below:

legs: hack squat 4 sets 10-12 reps
leg press 4 sets 12 reps
leg curl 4 sets 12-15 reps
squats 3 sets 7 reps
calf raise 3 sets 12 reps

chest: DB incline 3 sets 15 reps
BB Bench 4 sets 10-12 reps
inc. flyes 3 sets 10-12 reps
flat flyes 3 sets 10-12 reps
weighted dips 3 sets 10 reps
weighted pushups 3 sets
cables crossovers finisher

back: seated row 4 sets 10-12 reps
pulldown 4 sets 15 reps
DB row 4 sets 15 reps
one arm cable row/one arm db row 3 sets 10-12 reps
deadlift 2 sets 10 reps
SS of striaght arm PD and low cable row FINISHER

shoulders: lat raises 4 sets 10-12 reps
front raise 4 sets 10-12 reps
BB Press 4 sets 12-15 reps
upright rows 3 sets 15,12,10
rear flyes 4 sets 10-12
SS lat raise, rear flye, upright row, db press Finisher

Arms: BB curl 4 sets 15,12,10,8
alt. seated dumbell curl 4 sets 15,12,10,8
tricep PD 4 sets 15,12,10,8
skull crushers/over head ext. 4 sets 15,12,10,8
preacher curl 3 sets 10-12
close grip bench 3 sets 10-12
Hammer Curls/Hammer Rope curls 3 sets 10-12
SS rope pd with standing curls finisher
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #2  
Old 08-13-2007, 03:21 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

Great workout this morning! Was supposed to run this morning, but my unit has a bball game tonight, so that will be my cardio..if my legs can hold up...started my lift at 6 am...lots of people in the gym, so i had to to my workout in a different order than i wanted to, anyways here goes....

Leg Press: 450x12x2, 470x12x2
Isolated Laying Leg Curl: 45x12x4
Hack Squat: 230x12, 260x12 260x10, 280x10
Seated Calf Raise(toes in,toes out,6 total sets):135x12x6
Squats:295x7x3

Can really feel it...hopefully there arent many stairs or walking in my future for today....
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #3  
Old 08-13-2007, 05:27 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: My Rampage through the Oasis

Looking strong dude! I hate crowded gyms but it's always a good idea to change the order of lifts anyways.
Reply With Quote
  #4  
Old 08-14-2007, 03:15 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

Get the little orange light sticks ready, I turned my chest into a Landing Zone today!!!! A great workout, could really feel it. Started at 545 am went as follows:

Bench Press: 185x12x2, 195x10x2
Incline DB Bench: 55x12x3
Incline Flye: 35x12x2
Flat Flye: 45x12x2
Both sets of flye SS with weighted PU: 45x10x3
Weighted Dips: 25x10x3
Cable Crossovers 3 way burnout 40x7x3

Great workout! Weighted PU felt great, why didnt i do these before???????????
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #5  
Old 08-14-2007, 07:26 PM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

Another great workout tonight...it was my BACK!!! workout is below....

Lat PD: 67x12x4 (weight is level on machine)
Seated Row: 77x15x2, 87x12x2 (weight is machine level)
one arm DB row: 90x15x2 90x12
bent over DB row: 40x15, 45x15, 50x12, 50x12...hard time finding right weight
Deadlift: 305x10x2
SS straight arm PD: 26x12x3 (weight is level on machine)
with Low Cable Row: 35x15x3 (weight is level on machine)

GREAT WORKOUT...few bumps trying to get right weight...i never knew deadlifts could feel soooooo good....my whole back was pumped after
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #6  
Old 08-15-2007, 02:41 PM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

just a run this morning...id say about 4 or so miles...right around 30 minutes...taking tonight off in the gym..hit the shoulders tomorrow morning!!!!!!!
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #7  
Old 08-15-2007, 09:24 PM
airborneninja airborneninja is offline
airborneninja should change his/her status!
Bantamweight
 
Join Date: Jun 2007
Location: Afghanistan
Posts: 259
Default Re: My Rampage through the Oasis

Freaking beast! Thats all I got to say! Keep up the good work man I wanna hear about a titan so huge in Iraq his footsteps shake the ground as he leaves next year!
Reply With Quote
  #8  
Old 08-16-2007, 05:13 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

First i gotta say, you guys are CRAZY!! haha, but thanks for the motivation..i love it, second...today i had a GREAT shoulder workout, them babies are pumped up like grapefruits!!

DB Lateral Raise: 25x12x4
DB Front Raise: 40x12x4
Rear DB Flye: 30x12x4
Arnold Press: 60x12x4 (last 2 sets were killer)
Upright Row: 75x15, 85x12, 95x10
Giant Set (SS Bent over raise, lat raise, upright row, over head press all with DB) 20x10reps each exercise..2 sets!!!!

I am loving it...Ill do my arms tonight
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #9  
Old 08-17-2007, 08:05 AM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

Late night last night, so i decided to go to bed instead of work the arms...ill do legs tonight, with a little arm work incorporated to get back on schedule. ill post what happens later!!
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
  #10  
Old 08-17-2007, 04:48 PM
bigbear6708 bigbear6708 is offline
bigbear6708 is working hard
Heavyweight
 
Join Date: Jan 2007
Location: North Jersey, USA
Posts: 2,689
Default Re: My Rampage through the Oasis

Alright, so here goes...i just finished my Arms/Legs workout...like i said, i was tired last night..and pretty much slept all day today..so i did a few arm excercises and then my legs routine...i didnt finish the arms off completely because tomorrow i have my chest in the morning and back tomorrow night so the arms will get hit again! here goes....

Arms...
BB Curl: 80x15, 85x12, 90x10, 95x8
Inc. DB Curl: 25x15, 30x12, 35x10, 40x8
Tricep PD: 49x15, 56x12, 63x10, 63x8 (weight is level of machine)
Overhead Ext. (DB): 60x15, 65x12, 70x10, 75x8

Legs...
Squat: 295x7x2, 305x7
Leg Curl: 45x12x3, 45x10
Seated Calf Raise(toes pointed in/out..6sets total)
135x12x2, 140x12x2

Im feeling good after that one!! A shout out to my wife...Babe, regarding the house...call someone that can make a new door...cuz if its not wide enough, when i come home im gonna Bust through it!!!!!!!!!!!!!!!!!!!!!!!!
__________________
my youtube channel: http://www.youtube.com/kbarry86

finally got camera, more vids to come!
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 11:40 PM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.