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#121
10-19-2011, 06:26 PM
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Wednesday, 10/19/2011, Chest and Back
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X205X10 Inclined Dumbbell Flyes, 4X50X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X120X10 I've been missing a lot of workouts recently. Busy at work and at home. My energy level has been low. I've been tired and do not have a lot of motivation lately. I got to get out of this funk. I need to add some cardio. I need to get ready for the Turkey Trot for Thanksgiving. 
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#122
10-21-2011, 06:29 PM
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Friday, 10/21/2011, Chest, Back and Shoulders
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X210X10 Narrow Grip Cable Rows, 4X140X10 Seated Smith Machine Front Press, 4X115X10 Seated Rear Delt, 4X90X10
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#123
10-24-2011, 11:18 PM
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Monday, 10/24/2011, Back and Biceps
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Narrow Grip Cable Rows, 4X140X10 Back Extension Machine, 4X280X40 Standing Dumbbell Curls, 4X30X10
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#124
10-25-2011, 08:42 PM
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Tuesday, 10/25/2011, Chest and Triceps
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X215X10 Inclined Dumbbell Flyes, 4X50X10 Standing Cable Tricep Pressdowns, 4X150X10 Dip Assist, 4X-150X10
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#125
10-28-2011, 07:05 PM
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Friday, 10/28/2011, Upper Body
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 3X225X10, 1X225X8 Inclined Dumbbell Flyes, 4X55X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X140X10 Seated Rear Delt, 1X110X6, 1X100X10, 2X90X10
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#126
10-31-2011, 05:20 PM
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Monday, 10/31/2011, Back and Biceps
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Narrow Grip Cable Rows, 4X150X10 Back Extension Machine, 4X280X40 Standing Dumbbell Curls, 4X25X10 Standing Dumbbell Hammer Curls, 4X25X10 Standing Alternating Dumbbell Curls, 4X25X10 Standing Alternating Dumbbell Hammer Curls, 4X25X10 Last edited by bigironcross; 12-05-2011 at 06:17 PM.
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#127
11-01-2011, 08:47 PM
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Tuesday, 11/1/2011, Chest and Triceps
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 3X225X10, 1X225X7 Inclined Dumbbell Flyes, 4X55X10 Standing Cable Tricep Pressdowns, 4X150X12
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#128
11-04-2011, 07:46 PM
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Friday, 11/4/2011, Upper Body
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X225X10 Narrow Grip Cable Rows, 4X160X10 Seated Smith Machine Front Press, 4X115X10 Seated Rear Delt, 4X100X10
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#129
11-07-2011, 05:46 PM
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Monday, 11/7/2011, Shoulders, Biceps and Triceps
Seated Smith Machine Front Press, 4X115X12 Shoulder Press Machine, 4X180X10 Standing Dumbbell Curls, 4X30X10 Standing Dumbbell Hammer Curls, 4X30X10 Standing Tricep Cable Pushdowns, 4X150X10 Seated Rear Delt, 4X100X10 Last edited by bigironcross; 11-14-2011 at 06:26 PM.
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#130
11-14-2011, 06:26 PM
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Monday, 11/14/2011, Back
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X15 Narrow Grip Cable Rows, 4X140X10 Back Extension Machine, 4X280X40 Crunches, 4XBWX120 Chin Assist (Neutral Grip), 4X-160X10 Seated Rear Delt, 4X90X10
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