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#11
08-30-2011, 09:30 AM
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Chest, Triceps 29/8/2011
Warmup Incline Chest Presses, 30x30, 40x20, 50x20, 70x12, 70x12, 70x12, 70x12 superset - dumbbell lateral raises single arm, 30x8 or 35x6 each set superset - dumbbell shoulder shrugs, 30x20 each set superset - diamond pushups leaning against top of incline incline bench Old School Extensions, 60xfailure, 60xfailure, 60xfailure, 60xfailure superset - Tricep Extensions, 60xfailure, 60xfailure, 60xfailure, 60xfailure superset - California Presses (negative only), 60xfailure, 60xfailure, 60xfailure, 60xfailure superset - Close Grip Tricep Presses (short ROM), 60xfailure, 60xfailure, 60xfailure, 60xfailure Leaning Tricep Extensions. 4 sets x failure + stretch on last rep. I'm not sure what this exercise may actually be called. You lock out the smith machine bar like 2.5ft off the ground. Then stand 3-4 feet from the bar and lean out and grab the bar w/ a slightly closer than shoulder width grip. Then your head goes under the bar like you're doing overhead extensions but you're learning forwards w/ your bodyweight. Pretty good workout. I felt pretty flat/tired the whole time. I don't think I ate enough carbs today.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger 
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#12
08-31-2011, 07:22 AM
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Back, 30/8/2011
I was pretty dehydrated for this workout I think. I had a pretty bad head ache and didn't write down what I did. The workout consisted of 20+ sets of varying exercsises, pullups, cable rows, barbbell rows, hammer strength machines etc.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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#13
09-01-2011, 06:43 AM
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31/8/2011, Biceps
Warmup Alternating Single Arm Bicep Curls, 30x12, 30x12, 35x8, 35x8, 35x6 superset - Leaning Forward Hammer Curls (cheater curls), to failure superset - Dumbbell Shoulder Shrugs, 20+ reps each I also did incline pushups (lean against bench) and single arm lateral raises between sets Preacher Curl Hammer Strength Machine, 45x12, 55x12, 55x10, 55x10 dropset - 45xfailure, 45xfailure, 45xfailure (not on first set) Cambered Bar Reverse Curls, 40xfailure, 40xfailure, 40xfailure, 40xfailure I did these again between a couple of the above sets: Alternating Single Arm Bicep Curls, 35xfailure superset - Leaning Forward Hammer Curls (cheater curls) x failure Widegrip Pullups x failure 2 sets superset - Widegrip Latbar Pulldowns 105xfailure I need to write my journal sooner than the day after my workout. I forget some of the things I did.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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#14
09-03-2011, 05:37 AM
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Legs 1/9/11 - I did the same workout as last time. My lower back has been hurting badly. Pain shooting down through my leg. The physical therapist said it was the lower back muscles from my last back workout. The stretches/ultrasound they are giving me are DEFINITELY taking it away though!
Warmup Seated Leg Curls 15 reps superset - Seated Leg Extension 10-15 reps superset - Bodyweight Squats 15 reps I did 5 sets of the above ascending in weight each set, the pump was great! Leg Press, Feet Close 560 x 7 Leg Press, Feet Close 560 x 7 Leg Press, Feet Close 560 x 6 I then did Jacob's 8 weeks to bigger calves workout #1. That protocol is BRUTAL!!!
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger Last edited by NJI; 09-05-2011 at 04:04 AM.
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#15
09-04-2011, 06:56 AM
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Shoulders & Chest, 3/9/2011
Warmup Dumbbell Presses, 35x25, 50x15, 60x10, 60x12, 60x12 superset - shoulder shrugs, single arm lateral raises, pushups against bench etc Incline Dumbbell Chest Presses, 40x20, 50x20, 75x15, 75x12, 75x12 superset - same as above Dumbbell Presses again, 50x12, 50x8 supersets - same Chest Flyes/Presses, 35x30, 35x25 Widegrip Pullups superset - High Cable Rope Lat Pulls. Hard to explain but I pull the rope about 5 ft from the station and get down very low like I am in the bottom of a squat, and pull the weight into my body. It hits the lats. I use whatever the max is on the machine. Hammer Strength Chest Decline, 180x12, 250x8, 250x6 Dips, 1 one set to failure A few more sats of single arm lateral raises & shrugs.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger Last edited by NJI; 09-05-2011 at 04:05 AM.
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#16
09-05-2011, 04:23 AM
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Biceps, Triceps, Legs, 4/9/2011
Warmup Riot Bomb Skull Crushers & Cambered Bar Curls w/ 75lbs. I dropped the Curls to 40lbs once I started going up. Front Squats, 95x12, 135x10, 205x6, 205x6 superset - calf raises Leg Press, 450x1, 540x6, 540x6 On the last set I did strip sets until there was only one 45lbs plate left/side. superset- calf raises
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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#17
09-05-2011, 05:11 PM
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5/9/2011
I took the day off. I caught up on sleep.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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#18
09-07-2011, 06:24 AM
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6/9/2011 Back
Warmup Reverse Grip Bent Over Barbell Rows, 45x20, 95x12, 95x12, 115x8, 115x8 superset - Good Mornings 6-8 reps Deadlifts, 135x15, 225x8, 316x6, 225x8 superset - Wide Grip Pullups Seated Cable Rows, 5 sets starting @ 110lbs w/ 5 strip sets Hammer Strength Row Machine, 180x8, 180x6 superset - Strip 25lbs and continue Bent Over Single Arm Rear Flys, 20x8, 25x8, 30x6, 30x8 superset - Shoulder Shrugs & Pushups against a incline bench I was very weak this workout. I think I was dehydrated (again). I've added 32oz more into my program in the morning.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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#19
09-08-2011, 11:54 AM
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7/9/2011 Chest
I did a volume workout, 30+ sets varying from incline db presses, tricep dips, flys supersetted with more presses, pushups, hammer strength machine. I also through in pullups and a bunch of other exercises. I'm in a lot of pain today lol.
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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#20
09-10-2011, 04:52 AM
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8/9/2011 Legs
Warmup Front Squats, 45x15, 95x15, 135x12, 205x7 225x5, 245x2 Seated Leg Curls, 15 reps all sets superset - Leg Extensions, 15 reps all sets superset - Body Squats, 15 reps all sets Occluded Calves, 4 sets w/ 4 supersets each
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Nick Administrator, ABC Bodybuilding Journal of HYPERplasia Research "When your vision is powerful enough, everything else falls into place: how you live your life, your workouts, what friends you choose to hang out with, how you eat, what you do for fun. Vision is purpose, and when your purpose is clear so are your life choices. Vision creates faith and faith creates willpower. With faith there is no anxiety, no doubt - just absolute confidence." - Arnold Schwarzenegger
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