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#1
08-27-2007, 09:24 PM
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UPPER / LOWER JOURNAL
August 27th, 2007
First day back at the campus gym. Routine: Mon - Upper, Wed - Lower, Fri - Upper, Mon - Lower, Wed - Upper, Fri - Lower, etc. A1-A2 indicates alternating sets. UPPER A1. Incline DB Bench 3 sets @ 70s x 6-8 A2. Barbell Rows 3 sets @ 155 x 6-8 B1. Pull-ups 3 sets @ bw x 6-8 B2. Standing Military Press 3 sets @ 95 x 6-8 C1. Rope Pressdowns 3 sets @ p14 x 6-8 C2. Preacher Curl 3 sets @ 70 x 6-8 
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#3
08-29-2007, 09:24 PM
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Re: UPPER / LOWER JOURNAL
[ QUOTE ]
Go get em [img]/forum/images/graemlins/smile.gif[/img] [/ QUOTE ] I will!! [img]/forum/images/graemlins/cool.gif[/img] August 29th, 2007 LOWER A. Squats 3 sets @ 185 x 6-8 B. Deadlifts 3 sets @ 225 x 6-8 C1. DB Lunges 3 sets @ 25s x 6-8 C2. Standing Calf Raise Machine 3 sets @ 600 x 6-8 C3. HammerStrength Seated Leg Curl 3 sets @ 70 x 6-8 C4. HammerStrength Single Leg Extension 3 sets @ 45s x 6-8
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#4
08-30-2007, 10:12 PM
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Re: UPPER / LOWER JOURNAL
August 30th, 2007
Did some low-intensity cardio and some abs after work. CARDIO / ABS Treadmill 20 mins @ 3.5 mph Lying Leg Raises 3 sets @ bw x 20 Treadmill 20 mins @ 3.5 mph
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#5
08-30-2007, 10:22 PM
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Re: UPPER / LOWER JOURNAL
Looking good! The cardio is great, next time on your abs maybe add some weight and go for it again [img]/forum/images/graemlins/smile.gif[/img]
__________________
Stick to the basics.
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#6
08-30-2007, 10:25 PM
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Re: UPPER / LOWER JOURNAL
[ QUOTE ]
Looking good! The cardio is great, next time on your abs maybe add some weight and go for it again [img]/forum/images/graemlins/smile.gif[/img] [/ QUOTE ] If only I had ankle weights [img]/forum/images/graemlins/frown.gif[/img]
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#7
08-30-2007, 10:48 PM
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Re: UPPER / LOWER JOURNAL
Dude, just set the cable pully to a desired height (depending on the range of motion of your leg raises) and tie/hook your legs! There's usually an attachment for legs/ankles used for leg adduction/abduction.
__________________
Stupid sig is stupid
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#8
08-30-2007, 11:35 PM
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Re: UPPER / LOWER JOURNAL
[ QUOTE ]
Dude, just set the cable pully to a desired height (depending on the range of motion of your leg raises) and tie/hook your legs! There's usually an attachment for legs/ankles used for leg adduction/abduction. [/ QUOTE ] Good idea. I actually did this session at home (treadmill but no cables), but when I train at the gym I'll keep it in mind.
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#9
09-02-2007, 02:52 PM
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Re: UPPER / LOWER JOURNAL
August 31st, 2007
A little delayed. Was very tired and hungover [img]/forum/images/graemlins/frown.gif[/img] UPPER A1. Incline DB Bench 3 sets @ 70s x 6-8 A2. Barbell Rows 3 sets @ 155 x 6-8 B1. Pull-ups 3 sets @ bw x 6-8 B2. Standing Military Press 3 sets @ 95 x 6-8 C1. Rope Pressdowns 3 sets @ p14 x 6-8 C2. Preacher Curl 3 sets @ 70 x 6-8
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#10
09-04-2007, 06:40 PM
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Re: UPPER / LOWER JOURNAL
September 3rd, 2007
Did legs today... also moved in to my new place (on the 3rd floor - no elevator). Needless to say, I'm in pain. Added some weight to the last couple exercises. The goal is to add 10lbs to squats next session and maybe try for the 8-10 rep range for accessory lifts. LOWER A. Squat 3 sets @ 185 x 6-8 B. Deadlift 3 sets @ 225 x 6-8 C1. DB Lunge <font color="red">(+10lbs)</font> 3 sets @ 30s x 6-8 C2. Standing Calf Raise 3 sets @ 600 x 6-8 C3. HammerStrength Seated Leg Curl <font color="red">(+10lbs)</font> 3 sets @ 80 x 6-8 C4. HammerStrength Single Leg Extension <font color="red">(+10lbs)</font> 3 sets @ 50s x 6-8
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