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#41
07-15-2009, 11:55 PM
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7/15/09: mainly machines
Hack Squat: 130x12,12 140x10 150x10 160x8 170x8 180x6,6 Leg Extensions: 60x12 80x10,8 90x7 Leg Curl: 60x12 70x3 60x10,7,6 One legged DB Calf Raise: 25x12,10,8,7
__________________
Height: 6'-2" Current weight 188 pounds 
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#42
07-17-2009, 02:24 AM
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7/16/09:
Shoulder Press: (machine behind the neck) 50x12,10,8,6,5 Cable Machine Rear Delt Row: 70x12 80x12 90x8,8 100x6 Side Lateral Raise: 25's x 12 30's x 10,8 <too heavy for good form 25's x 7 Front DB raise: 25'sx12,10,8,8 Bent Over DB side lat raise: 25'sx12,10,8,6 Push downs 80x10 90x8,6 Reverse push downs 60x12,10,8 OH DB triceps ext: 20x10,8,8
__________________
Height: 6'-2" Current weight 188 pounds
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#43
07-19-2009, 02:53 AM
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7/18/09:
Low Row: 120x10 130x12 140x10 150x10 160x8 170x6 Wide Grip Pull Down: 130x12,10 140x8,7 Close Grip Pull down: 130x12 140x10 150x8,6 Straight Arm Pull down: 60x12 70x10,8,6 Weighted Hypers: 40x10 50x10 40x10 Lever Shrug: 150x10 160x10 170x10
__________________
Height: 6'-2" Current weight 188 pounds
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#44
07-19-2009, 09:53 PM
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7/19/09: Chest expander workout
Note: weight is listed in number of strands. 1 strand is 40 pounds when stretched to 2x original length. Overhead Downward Pull, Knuckles in: 1x15 2x15rx3s Back Press: 1x10 2x12,12,6 Front Chest Pull: 1x10 2x7,8,7 Upright Row: 3x10 4x10 5x8,8,8 Low Chest Crossing: 2x12rx3s OH downward pull Knuckles out: 2x12rx3s Archer: 2x7,5 Front Lat Raise: 1x8,5,4 Seated Row: 4x10 Uprigt row: 4x10 Middle hieght chest crossing: 2x10,10,10
__________________
Height: 6'-2" Current weight 188 pounds
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#45
07-21-2009, 03:59 AM
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7/20/09:
Flat Bench machine: 100x12 110x10 120x8,7 Incline Bench machine: 70x9 60x9,6,6 Incline DB fly: 20's x 12,10 25's x 7,6 flat DB fly: 20's x12,12 25's x 7,6 Pec deck: 90x8 80x12,10 90x9 100x7 Concentration Curl: 35x12,10 40x8,5 Reverse Curl machine: 50x12 60x10 70x6 Curl machine: 60x12 70x12 80x8
__________________
Height: 6'-2" Current weight 188 pounds
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#46
07-24-2009, 02:07 AM
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7/23/09:
Shoulder Press machine behind the neck: 50x12,5,10,8,6 Rear Delt row (machine) 70x12 80x12 90x10 100x8 Side lat raise: 25's x 12,10,8,7 Front DB raise: 25's x 12,10,8,8 Bent Side lat raise: 25's x 12,10,8,6 push down: 80x12,10,8,7 reverse push down: 60x10,8,8 triceps OH DB press: 20x12,10,8
__________________
Height: 6'-2" Current weight 188 pounds
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#47
07-30-2009, 02:06 AM
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7/29/09:
Low Row: 120x12 140x10 < use a 10lb increment from now on 150x10 160x6 Wide Grip Pull Down: 130x12,10 140x6,7 Close Grip Pull Down: 130x12 140x10,8 150x6 Straight Arm Pull down: 60x12,10 70x8,6 Hypers 40x10,10,10 Shrug: 150x12 160x10 170x10
__________________
Height: 6'-2" Current weight 188 pounds
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#48
08-01-2009, 11:33 PM
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8/1/09:
Flat Bench Press (Machine) 100x12 110x10 120x8,7 130x4 Incline Bench (Machine) 60x12 70x8,7 60x6 DB Fly: 20x12,12 25x8,7 Incline DB Fly: 20x12,8,6 Pec Deck: 80x12 90x10 100x9,6 Concentration Curl: 35x12,10 40x8 Reverse Curl: 60x12 70x10,8 Curl: 60x12 70x12 80x10
__________________
Height: 6'-2" Current weight 188 pounds
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#49
08-02-2009, 11:33 PM
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8/2/09:
Chest expander workout: overhead downward pull, knuckles in 1x15 2x20,15,15 Back press: 2x12,10,8 Front Chest Pull: 2x8,6,5, isometric overhead downward pull, knuckles out 2x10,10,9
__________________
Height: 6'-2" Current weight 188 pounds
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#50
08-05-2009, 02:09 AM
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8/4/09:
Low Row: 120x12 130x12 140x10 150x8 160x6 Wide Grip Pulldown: 130x12,12 140x8,6 Close Grip Pulldown: 130x12 140x10,10 150x8 Straight Arm Pulldown: 60x12,12,12 70x6 Weighted Hypers: 40x12,10,8 Shrug (lever) 150x10 160x10 170x8
__________________
Height: 6'-2" Current weight 188 pounds
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