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  #11  
Old 09-04-2007, 11:19 PM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
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Default Re: UPPER / LOWER JOURNAL

September 4th, 2007

CARDIO / ABS

Elliptical Trainer
45 minutes

Cable Rope Crunch
3 sets @ p15 x 20
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  #12  
Old 09-04-2007, 11:42 PM
Dzoni Dzoni is offline
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Default Re: UPPER / LOWER JOURNAL

Hey good workout man. Looking great. I just wanted to say that don't force that 10lbs if you think you can only do 5. If you feel real strong that day and you can handle 10 lb, go right ahead, but the main focus right now is to go up in small increments, such as 5 lb a week, which will give you the consistent increment and allow you to workout for longer before having to say drop an exercise (because you cannot get passed a certain number) or take time off gym due to overtraining too quick.

Remember 5lb a week is a big deal, give it a year, imagine how much stronger you'll be.
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  #13  
Old 09-05-2007, 02:44 AM
icehawk icehawk is offline
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Join Date: Aug 2002
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Default Re: UPPER / LOWER JOURNAL

[ QUOTE ]
Hey good workout man. Looking great. I just wanted to say that don't force that 10lbs if you think you can only do 5. If you feel real strong that day and you can handle 10 lb, go right ahead, but the main focus right now is to go up in small increments, such as 5 lb a week, which will give you the consistent increment and allow you to workout for longer before having to say drop an exercise (because you cannot get passed a certain number) or take time off gym due to overtraining too quick.

Remember 5lb a week is a big deal, give it a year, imagine how much stronger you'll be.

[/ QUOTE ]

If I find some 2.5ers at my campus gym I'll give them a try instead. My end-of-semester goal is to be squatting two plates aside for my work-sets [img]/forum/images/graemlins/smile.gif[/img]
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  #14  
Old 09-05-2007, 07:38 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
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Default Re: UPPER / LOWER JOURNAL

September 5th, 2007

Felt good going into this one so I figured I might as well bump up the weight. Lowered the volume though... I think I'm going to start using 2 sets instead of 3 sets. I seem to have much better focus and I'm not as wiped on the last pair of exercises.

UPPER

A1. Incline DB Bench
2 sets @ 75s x 6-8 <font color="red">(+10lbs)</font>

A2. Barbell Row
2 sets @ 165 x 6-8 <font color="red">(+10lbs)</font>

B1. Weighted Pull-up
2 sets @ bw+10 x 6-8 <font color="red">(+10lbs)</font>

B2. Standing Military Press
1 set @ 100 x 6-8, 1 set @ 105 x 6-8 <font color="red">(+10lbs)</font>

C1. Preacher Curl
2 sets @ 80 x 6-8 <font color="red">(+10lbs)</font>

C2. Rope Pressdown
2 sets @ p16 x 6-8 <font color="red">(+p2)</font>
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  #15  
Old 09-06-2007, 07:50 PM
icehawk icehawk is offline
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Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: UPPER / LOWER JOURNAL

September 6th, 2007

CARDIO / ABS

Recumbent Bike
45 minutes

Lying Leg Raise
2 sets @ bw x 20
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  #16  
Old 09-07-2007, 04:51 PM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
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Default Re: UPPER / LOWER JOURNAL

September 7th, 2007

Added 10lbs to squats... didn't even seem that much heavier [img]/forum/images/graemlins/grin.gif[/img]

LOWER

A. Squat
2 sets @ 195 x 6-8 <font color="red">(+10lbs)</font>

B. Deadlift
2 sets @ 225 x 6-8

C1. DB Lunge
2 sets @ 30s x 6-8

C2. Standing Calf Raise Machine
2 sets @ 600 x 6-8

C3. HammerStrength Seated Leg Curl
2 sets @ 80 x 6-8

C4. HammerStrength Single Leg Extension
2 sets @ 50s x 6-8
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  #17  
Old 09-07-2007, 10:40 PM
Dzoni Dzoni is offline
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Default Re: UPPER / LOWER JOURNAL

good work, 225 squat here you come!
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  #18  
Old 09-07-2007, 11:40 PM
icehawk icehawk is offline
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Light-Heavyweight
 
Join Date: Aug 2002
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Default Re: UPPER / LOWER JOURNAL

[ QUOTE ]
good work, 225 squat here you come!

[/ QUOTE ]

I'm going for 205 on Wednesday! [img]/forum/images/graemlins/smirk.gif[/img]
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  #19  
Old 09-10-2007, 05:37 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: UPPER / LOWER JOURNAL

September 10th, 2007

An alright day. Plan for Friday (next upper day) is to move up to 80s on Incline and add a 2.5 plate to military (so 110bs).

UPPER

A1. Incline DB Bench
2 sets @ 75s x 6-8
*2nd set was done at a higher angle

A2. Barbell Row
2 sets @ 175 x 6-8 <font color="red">(+10lbs)</font>

B1. Weighted Pull-up
2 sets @ bw+10 x 6-8

B2. Standing Military Press
1 set @ 115 x 4, 1 set @ 105 x 6-8

C1. Preacher Curl
2 sets @ 90 x 6-8 <font color="red">(+10lbs)</font>

C2. Rope Pressdown
2 sets @ p18 x 6-8 <font color="red">(+p2)</font>
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  #20  
Old 09-12-2007, 03:22 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: UPPER / LOWER JOURNAL

September 11th, 2007

Had a bit more time to kill before class so I did a bit more abs.

CARDIO / ABS

Elliptical Trainer
45 minutes

Rope Crunch
1 set @ p15 x 20

Lying Leg Raise
1 set @ bw x 20

Cable Woodchop
1 set @ p4 x 20

DB Side Bend
1 set @ 45 x 20

Plank
1 set @ bw x 1 min
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