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  #11  
Old 09-15-2007, 07:23 PM
DirtbagDan DirtbagDan is offline
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Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 15, 2007

September 15, 2007

Shoulders

Lateral Raises superset with Hammerstrength Shoulder Press
Lateral Raise: 40 lbs. 1 set of 9 repetitions
Shoulder Press: 90 lbs. each side, 1 set of 6 repetitions (3 more rest pause)

Reverse Pec Deck
155 lbs. 1 set of 7 repetitions (4 more rest pause)

Biceps

Hammerstrength MTS Machine Curl
75 lbs. each arm, 1 set of 9 repetitions

Triceps

Tricep Cable Pressdowns
67.5 lbs. 1 set of 9 repetitions

Abdominals

<font color="red">Ab Crunch Machine
50 lbs. 1 set of 8 repetitions (3 more rest-pause) </font>
__________________
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"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #12  
Old 09-17-2007, 07:27 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 17, 2007

September 17, 2007

Legs

Leg Extensions superset with Vertical Leg Press
Leg Extensions: 160 lbs. 1 set of 13 repetitions
Legpress: 320 lbs. 1 set of 9 repetitions (5 more rest pause)

Hamstrings

Seated Hamstring Curls
170 lbs. 1 set of 10 repetitions

Calves

45 Degree Calve Raise Machine
210 lbs. 1 set of 8 repetitions
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #13  
Old 09-19-2007, 07:49 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 19, 2007

September 19, 2007

Chest

Peck Deck superset with Hammerstrength Incline Benchpress
Peck Deck: 205 lbs. 1 set of 7 repetitions (static hold and slow negative on last rep)

Incline Benchpress: 75 lbs. each side, 1 set of 5 repetitions

Hammerstrength Decline Benchpress
40 lbs. each side, 1 set of 6 repetitions

Back

Fixed Wide Grip Pulldown Machine
150 lbs. 1 set of 9 repetitions (3 more rest pause)

Hammerstrength Isolateral Row
70 lbs. each side, 1 set of 9 repetitions (4 more rest pause)

Hammerstrength Low Row
55 lbs. each side, 1 set of 9 repetitions (3 more rest pause)

Single-Handed Cable Low Row
75 lbs. 1 set of 7 repetitions
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #14  
Old 09-21-2007, 07:24 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 21, 2007

September 21, 2007

Shoulders

Lateral Raises superset with Hammerstrength Shoulder Press
Lateral Raise: 40 lbs. 1 set of 9 repetitions
Shoulder Press: 90 lbs. each side, 1 set of 6 repetitions (3 more rest pause)

Reverse Pec Deck
155 lbs. 1 set of 8 repetitions (4 more rest pause)

Biceps

Hammerstrength MTS Machine Curl
75 lbs. each arm, 1 set of 10 repetitions

Triceps

Tricep Cable Pressdowns
67.5 lbs. 1 set of 9 repetitions

Abdominals

<font color="red">Ab Crunch Machine
50 lbs. 1 set of 8 repetitions (3 more rest-pause) </font>
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #15  
Old 09-21-2007, 07:36 PM
Opmxx Opmxx is offline
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Join Date: Oct 2006
Location: Santa ana CA
Posts: 132
Default Re: September 21, 2007

Sticking to all machines i see your doing HIT freeweights might help you out but machines are great to and safe. Hope you do great on your cut man looking forward to reading more of your journal looks great so far.
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  #16  
Old 09-21-2007, 08:16 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default Re: September 21, 2007

THanks. I'm thinking of using freeweights more. But problem is I don't have a training partner and can't go to failure on exercises where I can get crushed (i.e. benchpress, squats, etc.). So that's why i've always stuck with the machines.
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #17  
Old 09-21-2007, 08:25 PM
Opmxx Opmxx is offline
Opmxx should change his/her status!
Rookie
 
Join Date: Oct 2006
Location: Santa ana CA
Posts: 132
Default Re: September 21, 2007

Ohhh i see i use freeweights only and i dont have a training partner. One time i was benching and i brought it down to my chest probobly not a great idea going down so far, But anyways i got stuck and i was stuck there for like 4 minutes while my brothers didnt know how to put the bar catches on. Oh and there to weak to even pull it off -.- took 2 brothers and my mom to pull it off rofl. It's weird that your whole family has to come and save your life. But yea stick with machines if you dont have a training partner better safe than dead.
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"If it giggles its fat"- Arnold
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  #18  
Old 09-23-2007, 07:16 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 23, 2007

September 23, 2007

Legs

Leg Extensions superset with Vertical Leg Press
Leg Extensions: 160 lbs. 1 set of 13 repetitions
Legpress: 320 lbs. 1 set of 9 repetitions (5 more rest pause)

Squats
185 lbs. 1 set of 8 repetitions (3 more rest pause)

Hamstrings

Seated Hamstring Curls
180 lbs. 1 set of 7 repetitions

Calves

45 Degree Calve Raise Machine
210 lbs. 1 set of 9 repetitions
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #19  
Old 09-25-2007, 08:10 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 25, 2007

September 25, 2007

Chest

Peck Deck superset with Hammerstrength Incline Benchpress
Peck Deck: 205 lbs. 1 set of 7 repetitions (static hold and slow negative on last rep)

Incline Benchpress: 75 lbs. each side, 1 set of 5 repetitions

Hammerstrength Decline Benchpress
40 lbs. each side, 1 set of 6 repetitions

Back

Fixed Wide Grip Pulldown Machine
150 lbs. 1 set of 11 repetitions (3 more rest pause)

Hammerstrength Isolateral Row
70 lbs. each side, 1 set of 11 repetitions (4 more rest pause)

Hammerstrength Low Row
55 lbs. each side, 1 set of 9 repetitions (3 more rest pause)

Single-Handed Cable Low Row
75 lbs. 1 set of 7 repetitions

Deadlifts
225 lbs. 1 set of 10 repetitions
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
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  #20  
Old 09-27-2007, 07:59 PM
DirtbagDan DirtbagDan is offline
DirtbagDan should change his/her status!
Light-Heavyweight
 
Join Date: May 2006
Location: Toronto, Ontario, Canada
Posts: 1,759
Default September 27, 2007

September 27, 2007

Shoulders

Lateral Raises superset with Hammerstrength Shoulder Press
Lateral Raise: 40 lbs. 1 set of 9 repetitions
Shoulder Press: 90 lbs. each side, 1 set of 6 repetitions (3 more rest pause)

Reverse Pec Deck
155 lbs. 1 set of 9 repetitions (4 more rest pause)

Biceps

Hammerstrength MTS Machine Curl
85 lbs. each arm, 1 set of 6 repetitions

Triceps

Tricep Cable Pressdowns
67.5 lbs. 1 set of 12 repetitions

Abdominals

<font color="red">Ab Crunch Machine
50 lbs. 1 set of 8 repetitions (3 more rest-pause) </font>
__________________
http://upload.wikimedia.org/wikipedi...onpaul2008.jpg

"Some people call me a fat pig in the off season, but when I step on stage those same people are kissing my @ss" - Lee Priest

"That last rep where you're trying as hard as you can and you barely make it! That is what turns on the growth mechanism in your body. That last almost impossible rep where you're bearing your teeth, you're shaking all over, you need assistance! That rep is very special, that rep is very different. There's something special going on inside your body when that happens." - Mike Mentzer
Reply With Quote
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