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  #11  
Old 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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  #12  
Old 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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  #13  
Old 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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"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  
Old 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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"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  
Old 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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"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  
Old 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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"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  
Old 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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"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  
Old 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
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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  
Old 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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"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  
Old 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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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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