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#1
01-05-2011, 07:38 PM
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Troy's Online Journal 2011
Wednesday, 1/5/2011, Upper Body
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 3X185X10, 1X185X8 Inclined Flyes, 4X45X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Standing Cable Shoulder Shrugs, 4X100X10 Narrow Grip Cable Rows, 4X120X10 Back at it after about a month's layoff. Starting off light so that I will not get too sore. I really need to start doing some cardio a few times a week at least. 
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#2
01-06-2011, 05:27 PM
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Thursday, 1/6/2011, Shoulders
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 4X115X10 Seated Rear Delt, 4X80X10 Seated Angled Shoulder Press, 4X160X10 Standing Cable Shoulder Shrugs, 4X100X10 Seated Rear Delt, 4X80X10
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#3
01-07-2011, 05:38 PM
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Friday, 1/7/2011, Legs and Arms
Angled Leg Press, 2X90X10, 4X180X10 Angled Calf Raises, 4X240X30 Prone Leg Curls, 4X100X10 Leg Extensions, 4X100X10 Standing Barbell Curls, 4X50X10 Standing Tricep Pressdowns, 4X100X10
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#4
01-10-2011, 05:48 PM
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Monday, 1/10/2011, Chest and Back
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 4X185X10 Inclined Flyes, 4X45X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10 Narrow Grip Cable Rows, 4X130X10 Standing Cable Shoulder Shrugs, 4X110X10
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#5
01-11-2011, 05:32 PM
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Tuesday, 1/11/2011, Legs
Squats, 4X135X10 Angled Leg Press, 2X90X10, 4X180X10 Angled Calf Raises, 4X260X30 Prone Leg Curls, 4X130X10 Leg Extensions, 4X130X10
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#6
01-13-2011, 05:40 PM
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Thursday, 1/13/2011, Shoulders
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 4X125X10 Seated Rear Delt, 4X90X10 Seated Angled Shoulder Press, 4X170X10 Seated Rear Delt, 4X90X10 Standing Cable Shoulder Shrugs, 4X110X10
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#7
01-14-2011, 11:37 PM
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Friday, 1/14/2011, Chest and Back
Flat Bench Press, 1X135X10, 4X190X10 Inclined Flyes, 4X50X10 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X130X10 Narrow Grip Cable Rows, 4X130X10 Dip Assist (Narrow Grip), 4X-180X10 Chin Assist (Neutral Grip), 4X-180X10
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#8
01-18-2011, 06:30 PM
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Tuesday, 1/18/2011, Back
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10 Narrow Grip Cable Rows, 4X140X10 Chin Assist (Neutral Grip), 4X-160X10 Crunches, 4XBWX120 Seated Back Extension, 4X280X40
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#9
01-20-2011, 12:03 AM
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Wednesday, 1/19/2011, Chest and Triceps
Flat Bench Press, 1X135X10, 4X195X10 Inclined Flyes, 4X50X10 Dip Assist (Narrow Grip), 4X-160X10 Standing Cable Tricep Pressdowns, 4X150X10
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#10
01-20-2011, 04:45 PM
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Thursday, 1/20/2011, Legs
Warmup, Crunches, 4XBWX120 Squats, 1X45X10, 4X145X10 Angled Leg Press, 2X90X10, 2X180X10, 2X270X10 Angled Calf Raises, 2X300X30, 2X300X20 Prone Leg Curls, 4X120X10 Leg Extensions, 4X120X10
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