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  #21  
Old 02-11-2011, 06:39 PM
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Friday, 2/11/2011, Upper Body

Warmup, Crunches, 4XBWX180
Inclined Flyes, 4X60X10
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Standing Cable Tricep Pressdowns, 4X150X12
Standing Straight Bar Cable Curls, 4X95X10
Seated Rear Delt, 2X110X10, 2X110X8
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  #22  
Old 02-14-2011, 06:10 PM
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bigironcross is working to get less huge and better proportioned!
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Monday, 2/14/2011, Chest

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X235X10, 1X235X9, 1X235X8
Inclined Flyes, 4X60X10
Chin Assist (Neutral Grip), 4X-150X10
Dip Assist (Narrow Grip), 4X-150X10
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  #23  
Old 02-15-2011, 06:36 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Tuesday, 2/15/2011, Legs

Squats, 2X45X10, 2X135X10, 2X185X10, 2X225X10
Angled Calf Raises, 4X300X30
Prone Leg Curls, 4X150X10
Leg Extensions, 4X150X10
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  #24  
Old 02-16-2011, 07:05 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
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Wednesday, 2/16/2011, Back and Biceps

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 4X180X10
Standing Cable Shoulder Shrugs, 4X150X12
Standing Straight Bar Cable Curls, 4X100X10
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  #25  
Old 02-21-2011, 09:39 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Monday, 2/21/2011, Chest

Warmup, Treadmill, 3.0 MPH X 30 Minutes
Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X245X10, 2X245X6
Inclined Flyes, 4X60X10
Dip Assist (Narrow Grip), 4X-140X10
Standing Dumbbell Curls, 2X35X10
Standing Alternating Dumbbell Hammer Curls, 2X35X10
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  #26  
Old 02-22-2011, 07:43 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: 896
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Tuesday, 2/22/2011, Legs

Warmup, Crunches, 4XBWX200
Squats, 2X45X10, 2X135X10, 2X185X10, 2X225X10, 2X275X10
Angled Calf Raises, 4X320X30
Prone Leg Curls, 4X160X10
Leg Extensions, 4X160X10
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  #27  
Old 02-24-2011, 08:49 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: 896
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Thursday, 2/24/2011, Upper Body

Flat Bench Press, 1X135X10, 1X255X10, 1X255X8, 2X255X6
Narrow Grip Cable Rows, 4X190X10
Dip Assist (Narrow Grip), 4X-130X10
Chin Assist (Neutral Grip), 4X-150X10
Seated Rear Delt, 1X120X8, 3X100X10
Standing Dumbbell Curls, 4X25X10
Standing Alternating Dumbbell Hammer Curls, 4X25X10
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  #28  
Old 02-25-2011, 06:01 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: 896
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Friday, 2/25/2011, Shoulders

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 3X155X10, 1X155X8
Seated Angled Shoulder Press, 4X200X10
Seated Rear Delt, 4X100X10
Standing Cable Shoulder Shrugs, 4X150X10

Still getting some pain in my left shoulder. I probably should lighten up the weights a little.
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  #29  
Old 02-28-2011, 09:29 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: 896
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Monday, 2/27/2011, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X170X10
Narrow Grip Cable Rows, 1X190X6, 1X200X6, 2X190X6
Chin Assist (Neutral Grip), 4X-150X10
Standing Cable Shoulder Shrugs, 4X150X10
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  #30  
Old 03-01-2011, 07:39 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: 896
Default

Tuesday, 3/1/2011, Chest and Triceps

Flat Bench Press, 1X135X10, 4X225X10
Inclined Flyes, 4X60X10
Dip Assist (Narrow Grip), 4X-120X10
Standing Cable Tricep Pressdowns, 4X150X12
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