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#41
03-18-2011, 03:35 PM
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Thursday, 3/17/2011, Arms
Warmup, Crunches, 4XBWX200 Standing EZ Bar Curls, 4X65X10 Standing EZ Bar Tricep Extensions, 4X65X10 Seated Flat Bicep Curl Machine, 4X50X10 Seated Flat Tricep Extension Machine, 4X60X10 Standing Dumbbell Curls, 4X25X10 Standing Alternating Dumbbell Hammer Curls, 4X25X10 Last edited by bigironcross; 03-18-2011 at 05:51 PM. 
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#42
03-18-2011, 05:51 PM
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Friday, 3/18/2011, Upper Body
Flat Bench Press, 1X135X10, 2X225X10, 2X245X6 Narrow Grip Cable Rows, 2X160X10, 4X180X6 Seated Smith Machine Front Press, 2X135X10, 4X155X6 Seated Rear Delt, 4X100X10 Standing Alternating Dumbbell Curls, 4X25X10
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#43
03-21-2011, 02:42 PM
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Quote:
I would love to meet up that weekend, you could even stop by my place for a training session if your interested, but time will be short. My girlfriend is graduating with her Ph.D. that weekend (Friday night), so her family and my family will be in town, and the next day her and I are going to Arkansas for a wedding...so time will be limited. But, and the least we'll stay in contact and try to meet for a second, it would be cool to meet another ABC patron.
__________________
Mike Zourdos, Ph.D., CSCS Assistant Professor Exercise Science Florida Atlantic University USAPL Raw Lifter
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#44
03-21-2011, 09:55 PM
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Monday, 3/21/2011, Back
Warmup, Crunches, 4XBWX200 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Back Extension Machine, 4X280X40 Narrow Grip Cable Rows, 4X180X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
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#45
03-22-2011, 11:50 PM
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Tuesday, 3/22/2011, Chest and Biceps
Flat Bench Press, 2X135X10, 2X225X10, 2X225X8 Inclined Flyes, 4X50X10 Standing Alternating Dumbbell Curls, 4X30X10 Standing Alternating Dumbbell Hammer Curls, 4X30X10 Treadmill, 3.5MPHX15minutes Feeling weak.
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#46
03-24-2011, 06:48 PM
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Thursday, 3/24/2011, Legs and Biceps
Warmup, Crunches, 4XBWX200 Squats, 2X45X10, 2X95X10, 2X135X10, 2X185X10, 2X225X10 Standing Alternating Dumbbell Curls, 4X30X10 (between sets of squats) Standing Alternating Dumbbell Hammer Curls, 4X30X10 (between sets of squats) Angled Calf Raises, 4X260X30 Prone Leg Curls, 4X160X10 Leg Extensions, 4X160X10
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#47
03-25-2011, 05:26 PM
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Friday, 3/25/2011, Upper Body
Warmup, Crunches, 4XBWX200 Flat Bench Press, 1X135X10, 1X225X10, 3X255X6, 1X255X5 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X160X10 Seated Rear Delt, 4X100X10 Seated Pec Fly, 1X120X10, 1X140X10, 1X160X10, 1X180X10
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#48
03-28-2011, 06:15 PM
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Monday, 3/28/2011, Back
Warmup, Crunches, 4XBWX200 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Narrow Grip Cable Rows, 4X140X10 Back Extension Machine, 4X280X40 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Seated Row Machine, 1X50X10, 1X70X10, 1X90X10, 1X100X10 Backing off the the weight a little bit.
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#49
03-29-2011, 11:58 PM
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Tuesday, 3/29/2011, Chest
Flat Bench Press, 2X135X10, 4X225X10 Inclined Flyes, 4X50X10 Dip Assist (Narrow Grip), 4X-100X10 Flat Tricep Extension Machine, 1X50X10, 4X100X10 Vertical Chest Press (Neutral Grip), 1X50X10, 1X100X10, 1X150X10, 1X200X10, 1X200X8
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#50
03-30-2011, 08:18 PM
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Wednesday, 3/30/2011, Legs
Warmup, Crunches, 4XBWX200 Squats, 1X45X20, 1X95X20, 4X135X20 Angled Calf Raises, 4X260X30 Prone Leg Curls, 4X160X10 Leg Extensions, 4X160X10
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