UPPER / LOWER JOURNAL - ABCbodybuilding

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  #1  
Old 08-27-2007, 09:24 PM
icehawk icehawk is offline
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Default 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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  #2  
Old 08-27-2007, 10:47 PM
Dzoni Dzoni is offline
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Default Re: UPPER / LOWER JOURNAL

Go get em [img]/forum/images/graemlins/smile.gif[/img]
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  #3  
Old 08-29-2007, 09:24 PM
icehawk icehawk is offline
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Default 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  
Old 08-30-2007, 10:12 PM
icehawk icehawk is offline
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Default 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  
Old 08-30-2007, 10:22 PM
Dzoni Dzoni is offline
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Default 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]
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  #6  
Old 08-30-2007, 10:25 PM
icehawk icehawk is offline
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Join Date: Aug 2002
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Default 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  
Old 08-30-2007, 10:48 PM
badblood909 badblood909 is offline
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Default 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.
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  #8  
Old 08-30-2007, 11:35 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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  
Old 09-02-2007, 02:52 PM
icehawk icehawk is offline
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Default 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  
Old 09-04-2007, 06:40 PM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default 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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