Troy's Online Journal 2010 - Page 4 - ABCbodybuilding

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  #31  
Old 03-17-2010, 06:55 PM
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Wednesday, 3/17/2010, Back

Warmup, Back Extension, 4X280X40
Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Narrow Grip Cable Rows, 4X180X6
Seated Rear Delt, 4X110X10

Last edited by bigironcross; 03-22-2010 at 06:19 PM.
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  #32  
Old 03-18-2010, 11:42 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Thursday, 3/18/2010, Legs

Squats, 1X135X10, 4X225X10
Angled Calf Raises, 3X320X30, 1X320X25
Prone Leg Curls, 4X160X10
Leg Extensions, 4X160X10
Crunches, 4XBWX120
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  #33  
Old 03-22-2010, 06:19 PM
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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: 972
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Monday, 3/22/2010, Back

Warmup, Crunches, 2XBWX240
Narrow Grip Cable Rows, 6X200X6
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Seated Rear Delt, 4X110X10
Back Extension, 4X280X50
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
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  #34  
Old 03-24-2010, 10:27 PM
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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: 972
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Tuesday, 3/23/2010, Chest and Tris

Flat Bench Press, 1X135X10, 1X225X10, 4X250X6
Inclined Flyes, 4X50X10
Inclined Bench Press, 4X145X10
Double Pulley Standing Tricep Pressdowns, 4X75X10
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  #35  
Old 03-24-2010, 10:29 PM
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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: 972
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Wednesday, 3/24/2010, Legs

Squats, 1X135X10, 2X225X10, 2X275X10
Angled Calf Raises, 4X400X20
Prone Leg Curls, 4X160X10
Leg Extensions, 4X160X10
Crunches, 4XBWX120
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  #36  
Old 03-27-2010, 11:55 AM
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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: 972
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Friday, 3/26/2010, Upper Body

Flat Bench Press, 1X135X10, 1X225X10, 2X255X6, 2X255X5
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X6
Seated Smith Machine Front Press, 1X135X10, 1X155X6
Seated Rear Delt, 4X120X10
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  #37  
Old 03-29-2010, 11:47 PM
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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: 972
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Monday, 3/29/2010, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X180X8
Narrow Grip Cable Rows, 4X200X6
Seated Rear Delt, 2X140X8, 2X140X6
Back Extension, 4X280X60
Seated Rear Delt, 4X110X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
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  #38  
Old 04-01-2010, 02:00 AM
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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: 972
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Wednesday, 3/31/2010, Chest and Tris

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 1X225X10, 2X275X6, 2X275X4, 1X225X8
Inclined Flyes, 4X50X12
Single Pulley Standing Tricep Pressdowns, 2X150X16, 2X150X12
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  #39  
Old 04-13-2010, 09:19 PM
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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: 972
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Wednesday, 4/13/2010, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X185X10
Inclined Bench Press, 4X135X10
Inclined Flyes, 4X40X10

Well, I took the week off last week and went to Philly to check out some history.

I lowered the weights again so I don't get sore after my absence.
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  #40  
Old 04-16-2010, 01:25 AM
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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: 972
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Thursday, 4/15/2010, Back & Bis

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X12
Narrow Grip Cable Rows, 4X140X10
Seated Rear Delt, 4X100X10
Back Extension, 4X280X20
Standing Dumbbell Curls, 4X20X10
Standing Dumbbell Hammer Curls, 4X20X10
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