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#121
11-03-2010, 02:08 PM
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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 
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#122
11-05-2010, 06:15 PM
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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
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#123
11-08-2010, 07:58 PM
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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
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#124
11-09-2010, 01:22 PM
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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
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#125
11-12-2010, 04:21 PM
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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.
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#126
11-15-2010, 02:05 PM
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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
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#127
11-16-2010, 05:46 PM
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Tuesday, 11/16/2010, Cardio
Ellipitical, Resistant 1, 10 minutes Treadmill, 3.0 MPH, 36 minutes Decided to do some cardio today.
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#128
11-18-2010, 08:03 PM
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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
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#129
11-18-2010, 08:04 PM
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Thursday, 11/18/2010, Cardio
Treadmill, 3.5MPHX15minutes, 3.2MPHX35minutes
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#130
11-29-2010, 05:07 PM
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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 06:14 PM.
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