|
#11
05-23-2009, 05:28 PM
|
||||
|
||||
5/23/09:
Close Grip Chin Ups: 10,7,6,4 BB Pullovers: 60x12,10 62.5x8 65x6 Weighted Hypers: 30x12,10 35x8 40x6 Bent Over row: 130x12 140x10 160x8 180x6 Sumo DL: 200x10 250x8 270x6 
|
|
#12
05-28-2009, 02:50 AM
|
||||
|
||||
|
5/27/09:
Incline Bench (machine) 60x12 80x10 90x8 100x3 90x6 Flat Bench (machine) 90x12 110x9 100x8 100x6 Incline DB Flys: 20x10,10,10,5 Pec Deck: 90x12 100x9,8,7 Concentration Curl: 25x12 30x10 35x8,6 Curl: 60x12, 10 70x8 80x6 Reverse Curl: 50x12 60x10,8
|
|
#13
05-29-2009, 03:33 AM
|
||||
|
||||
|
5/28/09:
Squats done on cable curl machine: Hack Squat: (note tried the front squat and it did not work) 100x10 110x10 120x10 140x10 150x8,8 160x6 170x6 Leg Extension: 50x12 70x10 80x8,8 Leg Curl: 50x12 70x3 60x10,6 Single leg calf raise: 40x10,8,8
|
|
#14
05-30-2009, 11:07 PM
|
||||
|
||||
|
5/30/09:
Workout length: 67 minutes Behind the neck shoulder Press (machine) 50x12 60x9,6 50x7 Cable Rear Delt Row: 70x12 80x10,8 90x5 DB Side Lateral Raise: 25's x 12,10,8,6 Bent DB Side Lateral Raise: 20's x12 25's x10,8,6 DB Front Raise 25's x 12,10,8,7 Pushdowns: 70x15 90x5 80x10,8,6 Reverse Pushdowns: 60x12,9,8 Standing 1 arm DB extensions: 20's x 9,8,8
|
|
#15
06-01-2009, 02:27 AM
|
||||
|
||||
|
5/31/09:
cable low row: 100x12 120x10 130x8 140x6 wide grip pull down 100x12 110x10 120x8 130x6 Close grip pull down 130x12 140x10,10 150x6 straight arm pull down 60x12,10,8,8 Weighted hypers: 30x12 35x10,8,6 lever shrug: 140x12,10 150x8 160x6
|
|
#16
06-04-2009, 02:17 AM
|
||||
|
||||
|
6/3/09:
Flat Bench (machine): 100x12 110x10 120x4 110x7,4 Incline Bench (machine): 60x12 70x9,8 80x6 Flat DB Fly: 20's x 12 25'sx9,6 20'sx10 Pec deck: 90x12 100x10,8,7 Concentration Curl: 25x12 <light 30x10 35x8,6 Curl: 60x12,10 70x8,8 Reverse Curl: 50x12 60x10,8,6 Note: Right biceps has been sore for a while
|
|
#17
06-05-2009, 02:50 AM
|
||||
|
||||
|
6/4/09:
Hack Squat (machine) 120x12 130x12 140x10 150x10 160x8 170x8,6,6 Leg Extension: 50x12 60x10 70x8 80x8 Leg Curl: 50x12 60x10, 6+ 50x8 Single Leg DB Calf Raise: 35x10,10,7
|
|
#18
06-06-2009, 11:18 PM
|
||||
|
||||
|
6/6/09: 65 minute workout
Seated Behind the neck shoulder press machine: 50x12 60x10,7,6 < 60 was too heavy last week, but 60 was the right weight this week Machine Rear Delt Row: 80x12,10 90x8,8 DB Standing Side Lateral Raise: 25's x12,10,8 30's x6 DB Front Raise: 25's x 12,10,8,8 Bent Over Side Lat Raise: 25 x 12,10,8,6 Pushdowns: 80x12 90x6 80x8 Reverse Pushdowns: 60x10,8,6 Standing 1 arm DB Triceps Ext: 20x10 25x4 20x8,6
|
|
#19
06-08-2009, 12:30 AM
|
||||
|
||||
|
6/7/09:
Low Row (machine) 100x12 120x12 130x10,8 140x6 Wide Grip Pull Down: 100x12 110x10 120x8 130x6 Close Grip Pull Down: 130x12 140x10,8 150x6 Straight Arm Pull down: 60x12,10,8,6 Weighted Hypers: 30x12 35x10,8,6 Machine Shrug: 140x12,10 150x8,8
|
|
#20
06-10-2009, 03:03 AM
|
||||
|
||||
|
6/9/09:
Flat Bench: (Machine) 110x12,10 120x8 130x6 Machine Incline Bench: 70x12 80x6 70x6,7 Flat DB Flys: 20's x 12,10 25's x 8,6 Pec Deck: 90x12 100x10,8,6 Concentration Curl: 30x12,10 35x8,6 Curl: 60x10 70x8,6 Reverse Curl: 50x10 60x8,6
|
 |
| Thread Tools | |
|
|
