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  #11  
Old 05-09-2009, 12:31 AM
ccbrands1 ccbrands1 is offline
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today 5/8/09 - Shoulders

DB Shoulder Press

10 @ 40's
8 @ 50's
6 @ 60's
4 @ 70's
4 @ 80's
2 @ 90's

Supersetted with DB Front Raises

10 @ 20's
10 @ 20's
8 @ 20's
10 @ 15's
10 @ 15's
10 @ 15's

DB Lateral Raises

10 @ 20's X 3 sets

Seated Rope Cable Rows to the Neck

10 @ 40 X 3 sets

BB Shrugs

10 @ 275
10 @ 225
10 @ 225
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  #12  
Old 05-13-2009, 12:54 PM
ccbrands1 ccbrands1 is offline
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yesterday 5/12/09

DB Bench Press

10 @ 50's
10 @ 90's
4 @ 120's
10 @ 100's


Pull Ups

6 @ BWT
6 @ BWT
6 @ BWT


Incline DB Flys

10 @ 50's


Dips

12 @ BWT
10 @ BWT

Was all over the road with this workout. Hadnt done dips and DB bench in a long, long time. It kinda through me for a loop.

Also, my knees are telling me to hold off on the heavy squats, so i'll be taking it a bit easier on that for a while.
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  #13  
Old 05-14-2009, 01:19 AM
ccbrands1 ccbrands1 is offline
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today 5/13/09

BB Dead Lift

10 @ 275
8 @ 315
6 @ 365
4 @ 405
2 @ 455
1 @ 495
1 @ 495

Pull Ups

6 @ BWT + 1 negative X 3 sets

DB Pullovers

10 @ 30's
10 @ 40's
10 @ 40's

DB Rows

10 @ 30's X 3 sets
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  #14  
Old 05-15-2009, 02:29 AM
ccbrands1 ccbrands1 is offline
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today 5/14/09

DB Shoulder Press

10 @ 40's
8 @ 50's
6 @ 60's
4 @ 70's
6 @ 80's
1 @ 90's

Supersetted with DB Front Raises

8 @ 15's X 6 sets

DB Upright Rows

10 @ 40's
10 @ 30's
10 @ 30's

DB Shrugs

10 @ 90's X 3 sets

10 minutes of HIIT on eliptical.
30 second intervals...level 5, then 15
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  #15  
Old 05-18-2009, 12:40 PM
ccbrands1 ccbrands1 is offline
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friday 5/15/09

DB Bench Press

10 @ 50's
10 @ 100's

Pull Ups

6 @ BWT
6 @ BWT
6 @ BWT

Ab Work

HIIT - eliptical - 10 minutes
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  #16  
Old 05-18-2009, 11:49 PM
ccbrands1 ccbrands1 is offline
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today 5/18/09

DB Incline Bench Press

10 @ 60's
8 @ 70's
6 @ 80's
4 @ 90's
6 @ 100's

Pull Ups

BWT - 30 total reps
6 sets of 5

DB Pullovers

10 @ 35's X 3 sets

HIIT - eliptical
15 minutes
30 second intervals
level 5 and 15
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  #17  
Old 05-19-2009, 11:04 PM
ccbrands1 ccbrands1 is offline
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today 5/19/09 - knee is feeling better so squats are back on!

BB Squats

10 @ 225
8 @ 275
6 @ 315
4 @ 365
2 @ 405
1 @ 455...failed...soooo close though
1 @ 455...failed again

Front Squat

10 @ 135

Wide Stance BB Squat

20 @ 135.....breathing like a freight train at this point.

Hamstring Curl - single leg

10 @ 50
10 @ 50
10 @ 60

Leg Extension - single leg

3 sets of 10 @ 60

Calf Raise

20 @ 120
20 @ 140

Last edited by ccbrands1; 05-19-2009 at 11:06 PM.
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  #18  
Old 05-22-2009, 12:20 PM
ccbrands1 ccbrands1 is offline
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yesterday 5/21/09 - shoulders

DB Shoulder Press / Last 3 sets were SS'd with DB Front raises - 10 reps @ 15lbs

10 @ 50's
8 @ 60's
6 @ 70's
4 @ 80's
3 @ 90's
10 @ 60's


DB Side Lateral Raises - strict form - 1 second up, 2 seconds down

3 sets of 10 @ 15's


T-Bar Row - elbows out

3 sets of 10 @ 50lbs

DB Shrugs

10 @ 100's
10 @ 120's
10 @ 140's
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  #19  
Old 05-22-2009, 11:03 PM
ccbrands1 ccbrands1 is offline
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today 5/22/09

BB Deadlift - 20lbs heavier on each set than 5/13/09 workout

10 @ 295
8 @ 335
6 @ 385
4 @ 425
2 @ 475
2 @ 515

Pull Ups - wide and medium grip

6 sets of 5 @ BWT
Weighted negatives - 4 reps with 25lb dumbell
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  #20  
Old 08-26-2012, 08:59 PM
ccbrands1 ccbrands1 is offline
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yesterday 8/25/2012

cant believe it's been over 3 years since I wrote here.

Barbell Bench Press

10 @ 135
8 @ 185
6 @ 225
2 @ 280
1 @ 300
1 @ 280
10 @ 225

Pull Ups - 3 sets of 6 @ bodyweight
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