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#21
09-23-2012, 01:23 AM
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9/22 Lower Power (sort of)
Managed to do some random leg stuff. Still using a friend's equipment which consists of a barbell, free weights, and bench basically. So I worked with what I had. Managed to do some squats, hack squats, stiff legged deadlifts, sissy squats, lunges, and calf raises. 
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#22
09-24-2012, 10:37 PM
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9/24 Back and Shoulders Hypertrophy
Still don't have access to a proper gym or equipment at the moment so I made do with a bowflex and pullup bar today. Don't have weights listed since it was a bowflex, just tried to stick with a resistance that I could get 8 - 12 reps with. Bent over rows 3 sets Rack chins 3 sets Seated cable row 2 sets Dumbbell shrugs braced against incline 2 sets Close grip pulldowns 2 sets Seated shoulder press 3 sets Upright rows 2 sets Cable side lateral raises 3 sets 6 sets of pullups using assorted grips
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#23
09-25-2012, 05:21 PM
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9/25 Chest and Arms Hypertrophy
Once again used a friend's equipment which is a barbell, free weights, and other miscellaneous things. Speed work Bench press 115x5, 5 sets Bench Press 155x8, 3 sets Incline Bench press 115x8, 3 sets Cable flys on a bowflex Preacher curls 50x12, 3 sets Barbell curls 55x8, 2 sets and 45x12, 2 sets Seated triceps extension 40x8, 3 sets Rope pressdowns 35x8, 3 sets Dumbbell kickbacks 10x15, 3 sets Should be back to my normal gym in a couple of days
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#24
09-27-2012, 03:20 PM
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9/27 Upper Power
Don't think I had fully recovered from previous workouts but just gonna push until my body adjusts to the increased load. Tried doing some weighted pullups for the first time today and it didn't go that great. Will have to keep at it and hopefully develop a little more strength. Bent over rows 115x5, 3 sets Weighted pullup 25x5, 25x3 Pullups BWx8 Bench Press 170x4, 3 sets Weighted dips 25x6, 2 sets Cambered bar curls 60x8, 3 sets Seated triceps extension 50x8, 3 sets
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#25
09-28-2012, 03:26 PM
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9/28 Lower Power
Squats 170x5, 3 sets Hack squats 135x5, 2 sets Leg extensions 95x8, 2 sets Lying leg curls 95x6, 2 sets Seated calf raises 90x8, 3 sets Wow I now realize how badly I had been neglecting my legs. For too long I had been overdoing the cardio and not working my legs enough. I recently figured out how bad of an idea that is but today just reaffirmed it. My hamstrings are the weakest part. They were already sore just after 2 sets of squating.
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#26
10-14-2012, 06:29 PM
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10/14
Bench Press 160x5, 5 sets Incline Bench 120x5, 5 sets Weighted Dips 25x5, 3 sets Seated Shoulder Press 95x4, 3 sets Close grip bench 95x5, 3 sets Cable pressdowns 60x5, 3 sets Rope pressdowns 50x5, 2 sets
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#27
10-15-2012, 02:32 PM
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10/15
Deadlifts 205x5, 3 sets Pullups BWx8, 3 sets Seated cable rows 150x5, 3 sets Dumbbell shrugs braced against incline 20x8, 2 sets Preacher curls 60x5, 3 sets Standing barbell curls 50x5, 3 sets Cable curls 80x5, 2 sets Barbell shrugs 135x8, 3 sets
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#29
10-17-2012, 02:15 PM
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10/17
Bench press 150x8, 3 sets Incline bench 95x10, 2 sets Dips BWx10, 3 sets Incline flys 20x8, 2 sets Seated triceps extension 40x8, 3 sets Rope pressdowns 30x10, 2 sets Cable Kickbacks 20x10, 2 sets Situps with a 25 lb weight 10 reps, 3 sets Leg raises with a 10 lb weight 8 reps, 2 sets
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#30
10-19-2012, 02:10 PM
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10/18
T-bar rows 45x10, 3 sets Pullups BWx8, 2 sets Rack chins BWx8, 2 sets Seated cable rows 105x12, 3 sets Preacher curls 40x10, 3 sets Spider curls 30x12, 3 sets DB curls 15x10, 2 sets DB shrugs 55x12, 3 sets Situps Leg raises
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