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#1
01-03-2012, 10:16 PM
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Troy's Online Journal 2012
Tuesday, 1/3/2012, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 6X225X6 Inclined Flyes, 6X40X10 Back at it after about a two week layoff. I going to try 6 sets of 6 reps rather than 4 sets of 10 reps on my full body exercises and see how that works. Also, started walking an hour a day yesterday to try to lose some weight. Last edited by bigironcross; 01-04-2012 at 10:42 PM. 
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#2
01-04-2012, 10:42 PM
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Wednesday, 1/4/2012, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X120X10 Narrow Grip Cable Rows, 8X160X6 Seated Back Extension, 8X280X20
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#3
01-05-2012, 10:51 PM
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Thursday, 1/5/2012, Legs
Warmup, Crunches, 4XBWX120 Barbell Squats, 1X45X10, 6X135X10 Barbell Calf Raises, 6X135X20
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#4
01-06-2012, 10:03 PM
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Friday, 1/6/2012, Shoulders, Biceps and Triceps
Warmup, Crunches, 4XBWX120 Standing Military Press, 1X45X10, 4X95X10 Seated Rear Delt, 4X90X10 Standing Alternating Dumbbell Curls, 4X25X10 Standing Alternating Dumbbell Hammer Curls, 4X25X10 Standing Cable Tricep Pressdowns, 4X120X10 Last edited by bigironcross; 01-20-2012 at 06:14 PM.
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#5
01-09-2012, 07:27 PM
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Monday, 1/9/2012, Chest
Warmup, Crunches, 4XBWX120 Flat Bench Press, 1X135X10, 8X235X6 Inclined Flyes, 8X45X10
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#6
01-10-2012, 10:21 PM
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Tuesday, 1/10/2012, Back
Warmup, Crunches, 4XBWX120 Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X130X10 Narrow Grip Cable Rows, 8X170X6 Seated Back Extension, 8X280X20
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#7
01-11-2012, 07:14 PM
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Wednesday, 1/11/2012, Legs
Warmup, Crunches, 4XBWX120 Barbell Squats, 1X45X10, 8X145X10 Barbell Calf Raises, 8X145X20
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#8
01-13-2012, 07:53 PM
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Friday, 1/13/2012, Shoulders and Biceps
Warmup, Crunches, 4XBWX120 Seated Smith Machine Front Press, 4X135X10 Seated Rear Delt, 4X100X10 Standing Alternating Dumbbell Curls, 4X35X10 Standing Alternating Dumbbell Hammer Curls, 4X40X10 Last edited by bigironcross; 01-20-2012 at 06:14 PM.
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#9
01-15-2012, 12:33 PM
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Saturday, 1/14/12, Arms (Home Gym)
Standing EZ Barbell Curls, 4X60X10 Standing EZ Barbell Tricep Extensions, 4X60X10
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#10
01-17-2012, 10:23 PM
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Tuesday, 1/17/2012, Chest
Warmup, Crunches, 4XBWX160 Flat Bench Press, 1X135X10, 6X245X6 Inclined Flyes, 6X50X10
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