Troy's Online Journal 2012 - Page 3 - ABCbodybuilding

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  #21  
Old 02-03-2012, 11:33 PM
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Friday, 2/3/2012, Shoulders

Seated Rear Delt, 4X120X10
Shoulder Press Machine, 4X200X10
Seated Rear Delt, 4X110X10
Shoulder Press Machine, 4X200X10
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  #22  
Old 02-06-2012, 06:27 PM
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Monday, 2/6/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 135X10, 225X10, 275X6, 2X275X3, 4X225X6
Inclined Flyes, 4X60X10

Felt weak. I'm not sure what I should do next time.
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  #23  
Old 02-07-2012, 07:39 PM
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Tuesday, 2/7/2012, Back

Lat Pulldowns (Normal Grip), 1X60X6, 1X120X6, 6X180X6
Narrow Grip Cable Rows, 6X220X6
Seated Back Extension, 4X280X40
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  #24  
Old 02-09-2012, 12:21 PM
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Wednesday, 2/8/2012, Legs

Warmup, Crunches, 4XBWX120
Barbell Squats, 45X10, 135X10, 155X10, 175X10, 4X185X10
Barbell Calf Raises, 4X225X20
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  #25  
Old 02-13-2012, 09:31 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Monday, 2/13/2012, Back

Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X150X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 1X-200X10, 1X-190X10, 4X-180X10
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  #26  
Old 02-21-2012, 09:26 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Tuesday, 2/21/2012, Upper Body

Flat Bench Press, 135X10, 4X185X10
Inclined Flyes, 4X40X10
Standing Dumbbell Curls, 4X20X10
Standing Dumbbell Hammer Curls, 4X20X10
Standing Tricep Cable Pressdowns, 4X120X10
Dip Assist, 4X-150X10

Tired and sore before workout.
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  #27  
Old 02-22-2012, 10:26 PM
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bigironcross bigironcross is offline
bigironcross is working to get less huge and better proportioned!
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Wednesday, 2/22/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X120X10
Back Extension Machine, 4X280X40
Narrow Grip Cable Rows, 4X120X10
Chin Assist (Normal Grip), 4X-170X10
Standing Dumbbell Curls, 4X20X10
Standing Dumbbell Hammer Curls, 4X20X10

Still tired. With the low weights, I'll just call this a working rest day.
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  #28  
Old 02-24-2012, 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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Friday, 2/24/2012, Legs

Warmup, Crunches, 4XBWX120
Angled Leg Press, 4X90X10
Hack Slide, 4X50X10
Angled Seated Calf, 4X200X20
Standing Dumbbell Curls, 4X25X10
Standing Dumbbell Hammer Curls, 4X25X10
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  #29  
Old 02-27-2012, 10:11 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, 2/27/2012, Back

Warmup, Crunches, 4XBWX120
Lat Pulldowns (Normal/Wide/Narrow/Normal Grip), 4X140X10
Narrow Grip Cable Rows, 4X150X10
Back Extension Machine, 4X280X40
Chin Assist (Normal Grip), 4X-160X10
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  #30  
Old 02-28-2012, 11:34 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
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Tuesday, 2/28/2012, Chest

Warmup, Crunches, 4XBWX120
Flat Bench Press, 1X135X10, 3X225X10, 1X225X8
Inclined Flyes, 4X45X10
Standing Cable Tricep Pressdowns, 4X150X10
Dip Assist, 4X-150X10
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