Breaking away from Mr Puniverse - Page 2 - ABCbodybuilding

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  #11  
Old 10-14-2007, 05:19 PM
bodtrash bodtrash is offline
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Default Re: Breaking away from Mr Puniverse

12th October 2007

CHEST & Shoulders WORKOUT

DB Bench press 50kg x12
45kg x9
40kg x7 rest pause x3

Incline DB bench press 40kg x8
35kg x9
30kg x10 rest pause x3

Fly's 20kg x 12
15kg x 10, x10

Incline Fly's 15kg x10, x10, x10

( On the last rep of fly's i hold the weight at the bottom to really stretch the muscle )

Barbell seated presses 20kg x 18, x12
17.5kg x12, x10
15kg x8
10kg x8

Dumbell seated saide lateral raises 10kg x10, x8, x8
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  #12  
Old 10-14-2007, 05:25 PM
bodtrash bodtrash is offline
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Default Re: Breaking away from Mr Puniverse

14th October 2007

BACK WORKOUT

Front wide grip chins 10,8,6,6

Barbell Bentover rows 20kg x 10
30kg x12
35kg x9, x7
Reverse grip 35kg x8
30kg x10
25kg x9

Behind the neck pullups
(didn't realize how hard these would be and didnt manage one full rep)
4 partial reps x 2 sets
4 slow decent reps x 2 sets

Single arm bentover rows performed without stopping

10kg x15, x10, x8

AB WORKOUT

Leg raises 50,20,15,15
Stright leg wrist to knee crunches 15,10,8
Reverse crunch 10,10,10



************************************************** **
Forgot to add this in date was the day after. And i wasnt gonna do anything due to time restraints but motivated myself to do a quick workout.

ARM WORKOUT

Seated DB curls (perform without rest)

Lower half of motion 10kg x 10 x 3 sets
Top half of motion 10kg x10,x10,x8
Full motion 8.5kg x10, x9
7.5kg x8

Close grip bar bench press 30kg x14,x10,x9

Wide hand in between bench dips 15 x 3

On knee wrist curls 20kg x19,x8
17.5kg 10,x12

Reverse crunches 60,20,20,15,5
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  #13  
Old 10-16-2007, 10:20 PM
bodtrash bodtrash is offline
bodtrash is reading on here when should be working.
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Default Re: Breaking away from Mr Puniverse

15th October 2007

LEG WORKOUT

LEG WORKOUT

Barbell Squats 30kg x15 x 3 sets

Dumbell sissy squats 20kg x 10
16kg x 8
14kg x 8

DB Lunges 20kg x10 x 3 sets

Calf Raises 40kg x 20, x12, x18, x15

Romanian Deadlifts 20kg x15, x12, x12, x10

ABS

Stright leg wrist to knee crunches 20,20,15,15,10
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  #14  
Old 10-21-2007, 09:34 PM
bodtrash bodtrash is offline
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Default Re: Breaking away from Mr Puniverse

20th October 2007

CHEST SHOULDERS

Flat DB bench press
40kg x10
55kg x8
47kg x8
40kg x9

Incline DB bench press
40kg x7
35kg x8
30kg x8 rp x4

Incline Flys
10kg x 12
without stopping
Flat flys
10kg x 10

Barbell shoulder presses 20kg x10,x10
17.5kg x8, x8
15kg x8,x7

Upright rows 15kg x10
20kg x10, x8, x6

Standing side lats 20kg x4 (too heavy)
15kg x5 (still too heavy)
10kg x10
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  #15  
Old 10-23-2007, 07:12 PM
bodtrash bodtrash is offline
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Default Re: Breaking away from Mr Puniverse

22nd October 2007

Wide grip chin ups 9,8,7 - 3,3,3 (partial assisted up)

Close Grip chin ups 7,8,6 - 3,3,3

Wide grip bentover bar bell rows
20kg x 10
25kg x 10
27.5 x 10, x 10

Reverse grip wide grip bent over rows
27.5kg x 10
25kg x 10
20kg x 10

DB single arm rows (non stop)
10 kg x 10 x 3 sets

Knee 2 wrist crunches x 30,x10,x10
reverse crunches x20,x10,x10x,10
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  #16  
Old 10-23-2007, 07:16 PM
bodtrash bodtrash is offline
bodtrash is reading on here when should be working.
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Join Date: Mar 2006
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Default Re: Breaking away from Mr Puniverse

23rd October 2007

ARM WORKOUT

Concerntration curls
lower half 10kg x 10 x 3sets
upper half 9kg x 10 x 3sets
Full moton 8kg x 10 x 2sets
7kg x 10

Close grip barbell bench press
35kg x14, x10
30kg x8
20kg x10, x4

Wide hand in between benchs dips 15,12,11,11


On knee wrist curls 20kg x 15,12,6
17.5kg x 12,8


ABS

wrist to knee crunches 25,15,10
reverse crunches 15,10,10,10
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  #17  
Old 10-25-2007, 07:16 PM
bodtrash bodtrash is offline
bodtrash is reading on here when should be working.
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Default Re: Breaking away from Mr Puniverse


24th October 07
LEG WORKOUT

Calf raises
40kg x15,12,15,12,10

Barbell Squats
30kg 15,15,15

DB Lunges
25kg 10,10,10

Romanian Deadlifts
20kg x 12
25kg x 15
27.5kg x10, x2

Reverse crunches
30,10,10

Knee to wrist crunches
20,15,15
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