William Wallace of Weightlifting - Page 5 - ABCbodybuilding

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  #41  
Old 01-16-2008, 09:43 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Yesterday:

Morning: uphill walking

---------------------------------------------------

Afternoon: Biceps/Forearms/Back

Ez bar curls 35s on each side 3x8
seated dumbbell curls 25s 3x8
seated hammer curls 30s 3x10

barbell forearm shrugs 135 10, 12, 12
seated dumbbell concentration shrug 50 3x30

deadlifts 135 4x12
t-bar rows 2 plates 3x8
one arm rows 50s 3x10
good mornings 115 lbs 2x8 135 3x8

Notes: slowly working in deadlifts. The back progress is tremendous. Solid.
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  #42  
Old 01-18-2008, 07:12 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Delts/Traps/Wheels

Delts/Traps:
Overhead BB presses 35s 6 6 8 8
BB shrugs 185lbs 4x12
DB presses 50s 3x10
DB shrugs 70s 4x10
Side raises 15lbs 3x10
Lateral raises 15lbs 3x10

Wheels:
BB squats 95lbs 115lbs 2x5, 135lbs 5x5
SL good mornings 115lbs 3x10

Notes: good session. My pre-workout nutrition wasn't the greatest, towards the end I was pretty done.
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  #43  
Old 01-19-2008, 02:54 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Mixed cardio: 45 minutes

Great session, best ever for me. I got this new brace from nike factory, really keeps my ankle together tightly. I was able to jog for a few minutes consecutively several times, as opposed to just uphill walking. I usually don't go this long, but I was a little excited.
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  #44  
Old 01-24-2008, 04:40 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Yesterday:

Morning: mixed cardio 30 minutes
---------------------------------------------------------

Afternoon: Biceps/Forearms/Back

t-bar rows 3 plates 4x8
deadlifts 225 5x5
one arm rows 50s 3x10

Ez bar curls 35s on each side 3x8
seated dumbbell curls 25s 3x8
seated hammer curls 30s 3x10

barbell forearm shrugs 135 3x15
plate pinches 3x 30 seconds
seated dumbbell concentration shrug 50 3x30

good mornings 115 lbs 2x8 135 3x8

Notes: Thanks to Vamoose for suggesting the hook grip. Takes off the lifts, but its supposed to work so i'll track my progress closely. I'm also trying out a new split. My former split was:
chest/tris
back/biceps/forearms
off
shoulders/wheels
off
start again

I'm trying a new split where its 3 on, 1 off. So i'm going to go:
back/biceps/forearms
chest/tris
shoulders/wheels
off
start again

I feel like doing back first will open me up for legs, the main concern is how my body will react on shoulder day right after bench. Let's see.
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  #45  
Old 01-25-2008, 03:37 AM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Morning: uphill cardio

-------------------------------------

Afternoon: Chest/Tris

barbell bench 205 3x10
incline barbell bench 185 3x8
dumbbell bench 70s 3x10
dumbbell incline bench 70s 3x10

Tris
Skull crushers 35s ez 8x3
superset with incline bench 10, 9, 8
weight plate extensions 45 15, 15, 12

Notes: okay workout, chest felt weak though, kept some of the weight low.
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  #46  
Old 01-26-2008, 07:08 PM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Delts/Traps/Wheels

Delts/Traps:
Overhead BB presses 35s 10 8 8 7
BB shrugs 225lbs 4x10
DB presses 50s 3x10
DB shrugs 70s 4x10
Side raises 15lbs 3x10
Lateral raises 15lbs 3x10

Wheels:
BB squats 155 lbs 4x5
SL good mornings 115lbs 3x10
calf raises 225lbs 4x25

Notes: Thanks to my amazing ankle brace, I was able to do calf raises for the first time in years. Another solid over 2 hour workout.
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  #47  
Old 01-29-2008, 12:41 AM
bigpapa2126 bigpapa2126 is offline
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Join Date: May 2007
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Default Re: William Wallace of Weightlifting

Afternoon: Biceps/Forearms/Back

t-bar rows 3 plates 4x8
deadlifts 225 5x5
one arm rows 70s 3x8

seated dumbbell curls 25s 2x8
seated hammer curls 30s 2x10

plate pinches 3x 30 seconds
seated dumbbell concentration shrug 50 2x30

good mornings 115 lbs 3x10

Notes: had limited time, so I cut short some forearms and biceps
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  #48  
Old 01-30-2008, 06:50 PM
bigpapa2126 bigpapa2126 is offline
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Join Date: May 2007
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Default Re: William Wallace of Weightlifting

Yesterday:
Afternoon: Chest/Tris

barbell bench 225 5, 3, 6, 6, 4
incline barbell bench 205 3x6
dumbbell bench 70s 3x10
dumbbell incline bench 70s 3x10

Tris
Skull crushers 35s ez 3x8
superset with incline bench 10, 9, 8
weight plate extensions 45 3x15

Notes: good workout, but I have to pay attention to my bench form. That second set I only got three because of bad form. Also, its going to be hard to find time for my morning cardio now. Sucks. But Solid.
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  #49  
Old 01-31-2008, 12:43 AM
bigpapa2126 bigpapa2126 is offline
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Join Date: May 2007
Location: Florida
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Default Re: William Wallace of Weightlifting

Delts/Traps/Wheels

Delts/Traps:
Overhead BB presses 35s 4x8
BB shrugs 225lbs 3x10
DB presses 50s 4x10
DB shrugs 70s 4x10
Side raises 15lbs 3x10
Lateral raises 15lbs 3x10

Wheels:
BB squats 155lbs 5x5
SL good mornings 135lbs 4x10
Calf raises 225 4x30

grip work

notes: triceps were too done, considering changing routine and putting abs with wheels and throwing delts/traps on chest day...would be insane
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  #50  
Old 02-02-2008, 01:24 AM
bigpapa2126 bigpapa2126 is offline
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Default Re: William Wallace of Weightlifting

Morning: incline walking 20 minutes

--------------------------------------

Afternoon: Biceps/Forearms/Back

t-bar rows 3 plates 4x8
deadlifts 225 5x5
one arm rows 70s 4x8

ez bar curls 35s 4x8
drop set 25s, 10s
seated dumbbell curls 30s 3x6
seated hammer curls 35s 3x6

plate pinches 3x
seated dumbbell concentration shrug 50lbs 30 30 25

good mornings 155lbs 5x6

Notes: great pump. Venom gave me some invaluable diet information, so i'll post the changes shortly.
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