Troy's Online Journal 2010 - Page 13 - ABCbodybuilding

Go Back   ABCbodybuilding > Iron, Metal, & Steel!! > Online Training Journal

Notices

Reply
 
Thread Tools
  #121  
Old 11-03-2010, 02:08 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Wednesday, 11/3/2010, Chest and Biceps

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 4X225X10
Inclined Dumbbell Flyes, 4X50X10
Standing Alternating Dumbbell Curls, 4X30X10
Dip Assist, 4X-180X10
Reply With Quote
  #122  
Old 11-05-2010, 06:15 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Friday, 11/5/2010, Shoulders

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 4X155X10
Seated Rear Delt, 4X110X10
Seated Angled Shoulder Press, 4X200X12
Seated Rear Delt, 4X110X10
Standing Alternating Dumbbell Hammer Curls, 2X30X10
Reply With Quote
  #123  
Old 11-08-2010, 08:58 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Monday, 11/8/2010, Chest and Biceps

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X235X10, 2X235X8
Inclined Dumbbell Flyes, 4X55X10
Standing EZ Barbell Curls, 2X60X12, 2X60X10
Standing Alternating Dumbbell Hammer Curls, 4X30X10
Reply With Quote
  #124  
Old 11-09-2010, 02:22 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Tuesday, 11/9/2010, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X10
Narrow Grip Cable Rows, 4X200X8
Chin Assist (Neutral Grip), 4X-170X10
Back Extension Machine, 4X280X30
Chin Assist (Chin Up Grip), 4X-200X10
Reply With Quote
  #125  
Old 11-12-2010, 05:21 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Friday, 11/12/2010, Upper Body

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X245X10, 2X245X6
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X10
Standing EZ Barbell Curls, 4X60X10
Standing Tricep Pushdowns, 4X150X12

I did try to workout on Wednesday but had to go to work after my crunches.
Reply With Quote
  #126  
Old 11-15-2010, 03:05 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Monday, 11/15/2010, Chest and Arms

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X245X10, 2X265X6
Inclined Dumbbell Flyes, 4X60X10
Standing Alternating Dumbbell Curls, 4X35X10
Standing Tricep Pushdowns, 2X150X16, 2X150X12
Reply With Quote
  #127  
Old 11-16-2010, 06:46 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Tuesday, 11/16/2010, Cardio

Ellipitical, Resistant 1, 10 minutes
Treadmill, 3.0 MPH, 36 minutes

Decided to do some cardio today.
Reply With Quote
  #128  
Old 11-18-2010, 09:03 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Wednesday, 11/17/2010, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X10
Narrow Grip Cable Rows, 4X200X8
Chin Assist (Neutral Grip), 4X-170X10
Back Extension Machine, 4X280X30
Reply With Quote
  #129  
Old 11-18-2010, 09:04 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Thursday, 11/18/2010, Cardio

Treadmill, 3.5MPHX15minutes, 3.2MPHX35minutes
Reply With Quote
  #130  
Old 11-29-2010, 06:07 PM
bigironcross's Avatar
bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Monday, 11/29/2010, Chest and Arms

Flat Bench Press, 1X135X10, 3X225X10, 1X225X8
Inclined Dumbbell Flyes, 4X50X10
Standing EZ Barbell Curls, 4X60X10
Standing Tricep Pushdowns, 4X150X12

Took last week off. Upper arms feel pumped.

Last edited by bigironcross; 11-30-2010 at 07:14 PM.
Reply With Quote
Reply

Thread Tools

Posting Rules
You may not post new threads
You may not post replies
You may not post attachments
You may not edit your posts

BB code is On
Smilies are On
[IMG] code is On
HTML code is Off
Forum Jump


All times are GMT. The time now is 08:27 AM.


Powered by vBulletin® Version 3.7.2
Copyright ©2000 - 2014, Jelsoft Enterprises Ltd.