Superhero Program *DELETED* - ABCbodybuilding

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  #1  
Old 11-27-2007, 03:35 AM
icehawk icehawk is offline
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Default Superhero Program *DELETED*

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  #2  
Old 11-27-2007, 10:57 PM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
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Default Re: Superhero Program

Tuesday, November 26th

Quads/Hams/Biceps/Triceps

A1. Back squat
135 x 15, 155 x 12, 185 x 8, 135 x 20

A2. Romanian deadlift
135 x 12, 155 x 10, 185 x 8, 135 x 15

B1. Barbell curl
3 sets @ 80 x 6-8 reps

B2. Close-grip decline press
3 sets @ 135 x 6-8 reps

C1. Preacher curl
3 sets @ 70 x 10-12 reps

C2. Decline dumbbell triceps extension
3 sets @ 25s x 10-12 reps

D1. Hammer curl
3 sets @ 25s x 12-15 reps

D2. Cable triceps extension
3 sets @ p10 x 12-15 reps

E1. Eagle sit-up
3 sets @ bw x 20

E2. Roman chair Russian twist
3 sets @ bw x 12-15 reps

E3. High pulley woodchop
3 sets @ p3 x 12-15 reps per side
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  #3  
Old 11-29-2007, 10:03 PM
icehawk icehawk is offline
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Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program

Thursday, November 29th

Traps conjugate/Shoulders heavy

A. Barbell shrugs
4 sets @ 225 x 6-8 reps

B1. Haney shrugs (behind the back shrugs in the Smith machine)
3 sets @ 160 x 10-12 reps

B2. Upright rowing
3 sets @ 70 x 10-12 reps

C. Standing calf machine
3 sets @ 500 x 8-10 reps

D. Rear delt machine
1 set @ 45 x 100 reps

E. Military press
5 sets @ 95 x 5

F1. Kneeling cable crunch
3 sets @ p15 x 12-15 reps

F2. Machine crunch
3 sets @ 35 x 6-8 reps

F3. Swiss ball crunch
3 sets @ bw x 20
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  #4  
Old 11-30-2007, 03:23 AM
Boka Boka is offline
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Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Superhero Program

Sup superhero?

Long time no chat. How's Muay Thai treating you?
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  #5  
Old 12-02-2007, 05:46 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program

Saturday, December 1st

Chest/Back

A1. Incline bench press
3 sets @ 155 x 6-8 reps

A2. Bent over barbell rowing
3 sets @ 135 x 6-8 reps

B1. Flat dumbbell bench press
3 sets @ 60s x 10-12 reps

B2. Lat pulldown
3 sets @ 140 x 10-12 reps

C1. Decline bench press
3 sets @ 135 x 12-15 reps

C2. Seated rowing
3 sets @ 120 x 12-15 reps

D1. Eagle sit-up
3 sets @ bw x 20

D2. Roman chair Russian twist
3 sets @ bw x 12-15 reps

D3. High pulley woodchop
3 sets @ p3 x 12-15 reps per side
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  #6  
Old 12-02-2007, 05:47 PM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program

[ QUOTE ]
Sup superhero?

Long time no chat. How's Muay Thai treating you?

[/ QUOTE ]

Man, I wish I was training but grad school has been so demanding.. I really only have time to lift weights between classes.

Have you gotten back into it? Hope the injuries aren't holding you back.
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  #7  
Old 12-04-2007, 03:06 PM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Superhero Program

[ QUOTE ]
Man, I wish I was training but grad school has been so demanding.. I really only have time to lift weights between classes.

Have you gotten back into it? Hope the injuries aren't holding you back.

[/ QUOTE ]

I have been back at it sense bigging of sept and it's been fun. right now i am doing the bare minimum as school papers have been crawling up my @$$... But I am back at it full swing next week. YAY!

Sucks to hear about you, are going going to try and resume once things settle down?

BTW are you still planning the trip to Thailand?
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MY BLOG

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  #8  
Old 12-05-2007, 12:37 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program

Monday, December 3rd

Shoulders conjugate/Traps heavy

A. Seated dumbbell press
4 sets @ 60s x 6-8 reps

B1. Upright rowing
3 sets @ 70 x 10-12 reps

B2. Seated incline lateral raise
3 sets @ 15s x 10-12 reps

C. Arnold press
3 sets @ 40s x 8-10 reps

D. Lateral raise
1 set @ 5s x 100 reps (took pauses)

E. Barbell power shrugs
5 sets @ 225 x 5 reps

F1. Kneeling cable crunch
3 sets @ p15 x 12-15 reps

F2. Machine crunch
3 sets @ 30 x 6-8 reps

F3. Swiss ball crunch
3 sets @ bw x 20


Tuesday, November 26th

Quads/Hams/Biceps/Triceps

A1. Back squat
135 x 15, 155 x 12, 185 x 8, 135 x 20

A2. Romanian deadlift
135 x 12, 155 x 10, 185 x 8, 135 x 15

B1. Barbell curl
3 sets @ 80 x 6-8 reps

B2. Close-grip decline press
3 sets @ 135 x 6-8 reps

C1. Preacher curl
3 sets @ 70 x 10-12 reps

C2. Decline dumbbell triceps extension
3 sets @ 30s x 10-12 reps

D1. Hammer curl
3 sets @ 20s x 12-15 reps

D2. Cable triceps extension
3 sets @ p10 x 12-15 reps

E1. Eagle sit-up
3 sets @ bw x 20

E2. Roman chair Russian twist
3 sets @ 10 x 12-15 reps

E3. High pulley woodchop
3 sets @ p3 x 12-15 reps per side
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  #9  
Old 12-05-2007, 12:39 AM
icehawk icehawk is offline
icehawk is .
Light-Heavyweight
 
Join Date: Aug 2002
Location: Ontariharihario
Posts: 1,300
Default Re: Superhero Program

[ QUOTE ]

I have been back at it sense bigging of sept and it's been fun. right now i am doing the bare minimum as school papers have been crawling up my @$$... But I am back at it full swing next week. YAY!

Sucks to hear about you, are going going to try and resume once things settle down?

BTW are you still planning the trip to Thailand?

[/ QUOTE ]

I'm going to try and get back into it next semester depending on what my schedule looks like. There aren't really any decent MT gyms in Guelph so we'll see. I'd still like to go to Thailand (maybe during the summer), but too many things are up in the air... what about you?
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  #10  
Old 12-05-2007, 01:00 AM
Boka Boka is offline
Boka should change his/her status!
Heavyweight
 
Join Date: Oct 2003
Location: Toronto, Ontario
Posts: 2,828
Default Re: Superhero Program

[ QUOTE ]
I'm going to try and get back into it next semester depending on what my schedule looks like. There aren't really any decent MT gyms in Guelph so we'll see. I'd still like to go to Thailand (maybe during the summer), but too many things are up in the air... what about you?

[/ QUOTE ]

I'd love to go, but I don't want to go by myself. And so far I got no takers willing to join me. [img]/forum/images/graemlins/frown.gif[/img]
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