Troy's Online Journal 2011 - Page 4 - ABCbodybuilding

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

Notices

Reply
 
Thread Tools
  #31  
Old 03-02-2011, 10:32 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: 997
Default

Wednesday, 3/2/2011, Legs

Warmup, Crunches, 4XBWX200
Squats, 1X45X10, 1X95X10, 1X135X10, 1X185X10, 1X225X10, 4X275X10
Standing Barbell Calf Raises, 4X225X20
Leg Extensions, 4X160X10
Prone Leg Curls, 4X160X10
Reply With Quote
  #32  
Old 03-03-2011, 10:00 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: 997
Default

Thursday, 3/3/2011, Cardio

Treadmill Walking, 3.0mphX10minutes, 3.5mphX30minutes, 3.2mphX10minutes
Reply With Quote
  #33  
Old 03-04-2011, 06:50 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: 997
Default

Friday, 3/4/2011, Shoulders and Biceps

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10
Standing Cable Shoulder Shrugs, 4X150X10
Standing Straight Bar Cable Curls, 4X80X10
Standing Dumbbell Curls, 4X30X10
Standing Alternating Dumbbell Hammer Curls, 4X30X10
Reply With Quote
  #34  
Old 03-07-2011, 07:10 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: 997
Default

Monday, 3/7/2011, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X170X10
Chin Assist (Neutral Grip), 4X-150X10
Back Extension Machine, 4X280X40
Reply With Quote
  #35  
Old 03-11-2011, 11:56 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: 997
Default

Friday, 3/11/2011, Upper Body

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X225X10, 2X225X8
Narrow Grip Cable Rows, 4X160X10
Seated Smith Machine Front Press, 4X135X10
Seated Rear Delt, 4X100X10

Long week. Attended training at Kent State University Tuesday through Thursday.
Reply With Quote
  #36  
Old 03-14-2011, 08:43 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: 997
Default

Monday, 3/14/2011, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10
Narrow Grip Cable Rows, 4X170X10
Chin Assist (Neutral Grip), 4X-140X10
Back Extension Machine, 4X280X40
Reply With Quote
  #37  
Old 03-15-2011, 06:51 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: 997
Default

Tuesday, 3/15/2011, Chest

Warmup, Crunches, 4XBWX200
Flat Bench Press, 1X135X10, 2X225X10, 2X245X6
Inclined Flyes, 1X65X10, 3X65X8
Dip Assist (Narrow Grip), 4X-120X10
Reply With Quote
  #38  
Old 03-16-2011, 05:18 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: 997
Default

Wednesday, 3/16/2011, Legs

Squats, 2X45X10, 2X135X10, 2X185X10, 2X225X10, 2X275X10
Standing Barbell Calf Raises, 2X275X20, 2X275X15
Prone Leg Curls, 4X160X10
Leg Extensions, 4X160X10
Reply With Quote
  #39  
Old 03-16-2011, 05:25 PM
WorkoutMchne WorkoutMchne is offline
WorkoutMchne is Getting Stronger Everyday
Middleweight
 
Join Date: Oct 2009
Location: Tallahssee, FL.
Posts: 679
Default

Quote:
Originally Posted by bigironcross View Post
Long week. Attended training at Kent State University Tuesday through Thursday.
Hey man, I wish I had seen this earlier. ElitePL242 (on this site) is a G.A. strength coach at Kent State I believe. Maybe you ran into him there?
__________________
Mike Zourdos, Ph.D., CSCS
Assistant Professor
Exercise Science
Florida Atlantic University
USAPL Raw Lifter
Reply With Quote
  #40  
Old 03-18-2011, 03:32 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: 997
Default

Quote:
Originally Posted by WorkoutMchne View Post
Hey man, I wish I had seen this earlier. ElitePL242 (on this site) is a G.A. strength coach at Kent State I believe. Maybe you ran into him there?
I was there for some computer training. I went to (Class of '83) and work at (27 years this summer) Youngstown State University. It's about 15 minutes from my house. Kent State University is also close (about 35 minutes from my house). My daughter will be graduating from FSU this April with a Masters in Finance. Let me know if you're available that weekend (April 29 - May 1). I don't know how busy I'll be that weekend.
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 03:45 AM.


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