Troy's Online Journal 2012 - Page 2 - ABCbodybuilding

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  #11  
Old 01-18-2012, 06:33 PM
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Wednesday, 1/18/2012, Back

Warmup, Crunches, 4XBWX160
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 8X140X10
Narrow Grip Cable Rows, 8X180X6
Seated Back Extension, 4X280X40
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  #12  
Old 01-19-2012, 08:59 PM
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bigironcross is working to get less huge and better proportioned!
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Thursday, 1/19/2012, Legs

Warmup, Crunches, 4XBWX160
Warmup, Clean & Press/Overhead Squats/Bent-over Rows/Deadlifts, 3X45X10
Barbell Squats, 45X10, 65X10, 85X10, 105X10, 2X125X10, 105X10, 85X10, 65X10, 45X10
Barbell Calf Raises, 4X185X20

Using low weights to work on getting squats low.
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  #13  
Old 01-20-2012, 07:13 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Friday, 1/20/2012, Shoulders and Biceps

Seated Smith Machine Front Press, 4X145X10
Seated Rear Delt, 4X110X10
Standing Alternating Dumbbell Curls, 3X40X10
Standing Alternating Dumbbell Hammer Curls, 3X45X10

No energy today. All my warmup equipment was in use.
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  #14  
Old 01-23-2012, 06:24 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Monday, 1/23/2012, Chest

Warmup, Crunches, 4XBWX200
Flat Bench Press, 45X10, 135X10, 225X10, 4X255X6, 2X255X5
Inclined Flyes, 4X55X10
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  #15  
Old 01-24-2012, 06:07 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Tuesday, 1/24/2012, Back

Warmup, Crunches, 4XBWX200
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X150X10
Narrow Grip Cable Rows, 8X200X6
Seated Back Extension, 4X280X40
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  #16  
Old 01-25-2012, 06:44 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Wednesday, 1/25/2012, Legs

Warmup, Clean & Press/Overhead Squats/Bent-over Rows/Deadlifts, 1X45X10
Barbell Squats, 45X10, 65X10, 85X10, 105X10, 125X10, 2X145X10, 125X10, 105X10, 85X10, 65X10, 45X10
Barbell Calf Raises, 4X225X20
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  #17  
Old 01-27-2012, 07:04 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Friday, 1/27/2012, Shoulders

Warmup, Crunches, 4XBWX200
Seated Smith Machine Front Press, 4X155X10
Seated Angled Shoulder Press, 4X200X10

Up at 3 AM because of sump pump. Tired. Busy in gym. Couldn't get Seated Rear Delt machine. After workout, I experienced some pain in my left shoulder.
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  #18  
Old 01-30-2012, 09:33 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
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Monday, 1/30/2012, Back

Lat Pulldowns (Normal Grip), 1X100X10, 6X180X6
Narrow Grip Cable Rows, 6X210X6
Seated Back Extension, 4X280X40
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  #19  
Old 01-31-2012, 05:48 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Tuesday, 1/31/2012, Chest

Flat Bench Press, 135X10, 225X10, 4X265X6
Inclined Flyes, 4X60X10

Last edited by bigironcross; 02-06-2012 at 01:44 PM.
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  #20  
Old 02-02-2012, 06:17 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
Middleweight
 
Join Date: Feb 2009
Location: Mineral Ridge, Ohio, USA
Posts: 896
Default

Thursday, 2/2/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 45X10, 95X10, 115X10, 135X10, 155X10, 4X175X10
Barbell Calf Raises, 4X225X20
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