Troy's Online Journal 2011 - Page 11 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #101  
Old 08-19-2011, 08:02 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: 950
Default

Friday, 8/19/2011, Upper Body

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 3X235X10
Narrow Grip Cable Rows, 3X160X10
Seated Rear Delt, 3X110X10
Standing Cable Tricep Pressdowns, 3X150X10
Standing Alternating Dumbbell Curls, 3X35X10

Feeling weak today.
Reply With Quote
  #102  
Old 08-30-2011, 06:32 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: 950
Default

Tuesday, 8/30/2011, Back

Narrow Grip Cable Rows, 4X150X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-200X10
Chin Assist (Neutral Grip), 4X-200X10
T-Bar Row Machine, 4X45X10

Back at it. University Gym closed last week for "deep" cleaning.
Reply With Quote
  #103  
Old 08-31-2011, 09:21 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: 950
Default

Wednesday, 8/31/2011, Chest

Flat Bench Press, 1X135X10, 2X225X10, 1X225X8, 1X225X6
Vertical Peck Deck, 1X100X10, 1X120X10, 2X140X10
Inclined Dumbbell Flyes, 4X40X10
Vertical Chest Press (Normal Grip), 1X100X10, 1X120X10, 1X140X10, 1X160X10
Vertical Chest Press (Neutral Grip), 4X150X10
Reply With Quote
  #104  
Old 09-07-2011, 08:54 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: 950
Default

Wednesday, 9/7/2011, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Narrow Grip Cable Rows, 4X120X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-200X10
Chin Assist (Neutral Grip), 4X-200X10

Reduce weight and build back up over time.
Reply With Quote
  #105  
Old 09-08-2011, 05:52 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: 950
Default

Thursday, 9/8/2011, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 4X185X10
Inclined Dumbbell Flyes, 4X40X10
Dip Assist (Narrow Grip), 1X-200X10, 1X-180X10, 1X-160X10, 1X-140X10
Vertical Chest Press (Neutral Grip), 1X120X12, 1X140X12, 1X160X12, 1X180X12
Reply With Quote
  #106  
Old 09-09-2011, 07:52 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: 950
Default

Friday, 9/9/2011, Shoulders

Warmup, Crunches, 4XBWX120
Seated Smith Machine Front Press, 4X115X10
Seated Rear Delt, 4X100X10
Shoulder Press Machine, 4X160X10
Standing Cable Shoulder Shrugs, 4X120X10
Standing Cable Upright Row, 1X50X10, 1X60X10, 1X70X10, 1X80X10
Seated Rear Delt, 4X90X10
Reply With Quote
  #107  
Old 09-13-2011, 06:11 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: 950
Default

Tuesday, 9/13/2011, Chest

Warmup, Crunches, 4XBWX140
Flat Bench Press, 1X135X10, 4X190X10
Inclined Dumbbell Flyes, 4X40X12
Pec Deck, 4X160X12
Flat Narrow Grip Bench Press, 2X135X10
Reply With Quote
  #108  
Old 09-14-2011, 08:23 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: 950
Default

Wednesday, 9/14/2011, Back

Warmup, Crunches, 4XBWX140
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X140X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-180X10
Chin Assist (Neutral Grip), 4X-180X10
Reply With Quote
  #109  
Old 09-15-2011, 07:44 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: 950
Default

Thursday, 9/15/2011, Legs

Warmup, Crunches, 4XBWX200
Barbell Squats, 1X45X10, 4X135X10
Barbell Calf Raises, 4X135X10
Angled Leg Press, 4X90X10
Angled Calf Raises, 4X200X20

Five (5) months (4/20/2011) since I did legs. No wonder I'm not growing. Start with low weight and my legs are still sore.
Reply With Quote
  #110  
Old 09-16-2011, 05:24 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: 950
Default

Friday, 9/16/2011, Shoulders

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X110X10
Shoulder Press Machine, 4X170X10
Seated Lateral Raise Machine, 4X50X10
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 10:31 AM.


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