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  #11  
Old 09-19-2007, 09:19 PM
bennyhanna1 bennyhanna1 is offline
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Default Re: College Journal

9/12/07

Back Squat/ Hammstring Curls (Single Leg)
115x12 / 50x12
135x12 / 65x12
145x10 / 75x12
115x12 / 75x10

Stiff Legged Single Leg Deadlift/ Leg Extensions
55x10 / 110x12
55x10 / 130x12
55x8 / 130x12, 70xburnout

Barbell Step ups/ Calf Raise/ Tibia raises
65x12/90x12/10x12
65x12/90x12/10x15
65x10/90,45x burnout/ 10xburnout


Abs (Swiss Ball)
Alternating Supermansx40
Pelvic Raise (single leg, then both)x 10
Swiss Ball Handoffx25
Swiss Ball Oblique Twistsx20
Pole Vaulters Raisex15
Crunchesxburnout
Jack Knifesxburnout
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
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  #12  
Old 09-19-2007, 09:34 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/13/07

Back/Trap/Tri's

Pull Ups/ V-Bar Pressdowns

BWx10 / 100x15
BWx6 / 100x10
BWx5 / 90/50x 10/6

Seated Dips/ Close Grip Neutral Grip Pull Downs
BWx20 / 115.5x10
BWx20 / 125x10
BWx20/ 125x8/87.5xburnout

DB Shrugs
65/55/30 burnouts

Rows
65/45x burnouts

Underhand Pressdowns
stripsets

Single arm rope pulldown/both hands pulldown
stripsets
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #13  
Old 09-19-2007, 09:35 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/15/07 Shoulders
BB Military
warmup 45x20
65x15
85x10
85x8

BB Upright Row/DB Front Raise
75x10/15x12
75x10/15x10
75x8/15x8

DB Laterals/Read Delt Flyes
10x12 / 5x12
10x10 / 10x10
10x8 / 5x10
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #14  
Old 09-19-2007, 09:40 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/17/07 Shoulders/Chest/Bi's

BB Military/DB Incline/BB Curls
95x10 / 40x12 / 65x12
115x7 / 50x10 / 75x13
95x7 / 50x7 / 85x8
85x8 / 40x9 / 85x8

BB Upright / Flat Flyes / DB Hammers
95x8 / 30x10 / 30x7
85x8 / 30x8 / 20'sx10
75x8 / 30x8 / 20'sx10

Massive Cable Cross Over Supersets
(hitting front, lateral, and rear heads, and ending with bicep curls)
10/10/10/30
15/15/15/25
15/15/15/25

Dips/ Reverse Curls
BWx12 / 45x12
BWx10 / 45x10

Core Workout as recorded earlier
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #15  
Old 09-20-2007, 03:58 AM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/18/2007

Run for 15-20 minutes quick pace
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #16  
Old 09-20-2007, 04:02 AM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/19/2007 Back/Legs/Calves/Core

Front Squats/Single Leg Hamstring Curl
135x10 / 50x15
135x8 / 65x12
135x8 / 80x10
135x8 / 80x10

Stiff Legged Barbell Deads/ DB Lunges
135x10
185x8 / 30'sx14
235x6 / 40'sx10
235x6 - 135x6 / 40'sx8

Seated Calf Raise/Calf Press/Back Extensions
90xburnout / 270xburnout / BWx10
90xburnout / 270xburnout / BWx8
135/90/45xburnout / 270xburnout / Bwx8

Core Workout
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #17  
Old 09-20-2007, 10:59 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/20/07

Went running for around 17 minutes, i'm pretty sore from yesterday's workout, the dead lifts supersetted with Lunges was pretty rough
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #18  
Old 09-22-2007, 07:58 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/22/07

Attempted running, but i think i'm still worn out and tired for previous workouts, so i ran for a bit, then walked
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #19  
Old 09-24-2007, 10:27 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/22/07 Back/Tri's

Pull Ups
BWx10
BWx8
BWx6+2

Lat Pulldown / V-Bar Pressdowns
112.5x12 / 80x15
125x8 / 90x12
112.5x10 / 90-70-50-30 stripset

DB Row / Overheard Tricep Extension
45x12 / 45x12
45x10 / 45x10
45x8 / 45x10

Back Flies / Overhead Tricep Extension
15x10 / 50x10
15x8 / 50x8
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
  #20  
Old 09-24-2007, 10:29 PM
bennyhanna1 bennyhanna1 is offline
bennyhanna1 should change his/her status!
Super-Heavyweight
 
Join Date: Mar 2003
Location: Following Jesus
Posts: 4,763
Default Re: College Journal

9/24/07

Went for a run today, though i'm starting to develope what i think is shin splints (MTSS) which pretty much sucks, because while i could just run through the pain, and it would be okay, my feet won't dorsal flex all the way, and i'm running sorta flat footed almost...
__________________
<font color="blue"> "Why would you even shake a man's hand if you're not going to help him stand?" Ben Harper </font>
<font color="green"> But Jesus beheld them, and said unto them, With men this is impossible; but with God all things are possible. Mt 19:26 </font>
<font color="#666666"> For ye are bought with a price: therefore glorify God in your body, and in your spirit, which are God's. </font>
<font color="red"> "With ABC and the Lord, how can one go wrong?" ZachE84 </font>
Reply With Quote
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