RuS's Journal

---Day 5 (Biceps/Abs)....week III 
                          weight                  reps x sets
--Straight Bar Curl
                              75................................8  
                              85................................4
                              95..............................4x3   
--Hammer Curls
                             26...............................6x2
--Curl Bar Curl (EZ bar)
                             60...............................5x2
--Crunches
                             --...............................10x2
--Cable Crunches
                                     100...............................8x2

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 1 (Legs)....week IV  
                          weight                  reps x sets
--Squat
-Warmups:...............135..............................10 
                             165................................6 
                             185................................4
                             205................................1 
-Workout:................240..............................4x2
on the second set ive almost died, as i already mentioned i lift solo in my basement, so i went to low on the second rep and couldnt get up, so i rested the barbell on my sholders while resting my arms and legs for a couple minutes, than i forced it up, and thanks god it worked.
--Leg Extensions 
                             100...............................6x2
After the squat accident my legs were extremly shaking when i performed leg extensions.

--Standing Calf   
   Raises
-Warmups:..............95..................................12 
                           115..................................8 
                           145..................................1
-Workout:..............190................................8x2
 
WHAT A CRAZY DAY!!!!

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 2 (Chest/Abs)....week IV
                          weight                  reps x sets
--Flat barbell bench press (warmup)
                              95................................12  
                             115................................8 
                             135................................4
                             165................................1  
--Incline Bench Press 
                             140................................5
--Flat Bench Press
                             155...............................5x2
--Decline Bench Press  (dumbell)
                             35..................................8
--Ab Crunches
                                     --.................................8x3 
--Cable Crunches
                              80................................8-6  

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 3 (Back/Traps)....week IV  
                          weight                  reps x sets
--Barbell Rows
                              95................................12
                             115................................8
                             125...............................5x3
--Carble Rows
                             120...............................6x3
--Deadlifts
                                    135..............................12
                             155...............................8
                             185...............................4
                             205.............................4x2  
--Barbell Shrugs          
                              95...............................12
                             105...............................8
                             115...............................4
                             125...............................1
                             140..............................6x2

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 4 (Sholders/Triceps)....week IV   
                          weight                  reps x sets
--Seated Dumbell Press 
                              15................................12   
                              21................................6 
                              26................................4 
                              35...............................6x4
--Side Lateral 
                             10.................................10
haha yeah.......i couldnt do more, my sholders killing me.
--Lying Tricep Extensions
                             21.................................12
                             30..................................6 
                             40..................................1 
                            47.5...............................4x3
--One Arm Overhead Extenshions
                                     21.................................4
                             18..................................5

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 5 (Biceps/Abs)....week IV 
                          weight                  reps x sets
--Straight Bar Curl
                              75................................8  
                              85................................4
                              95..............................4x3   
--Hammer Curls 
                             26...............................6x2
--Curl Bar Curl (EZ bar)
                             65...............................5x2
skipped Ab worout...maybe ill do it tomorrow when i wakeup, depands on how ill feel.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 1 (Biceps/Back)....week V 
                          weight                  reps x sets
--Barbell Rows
                            75................................12
                            85................................10
                            95.................................6
                           105................................3
                           115................................1
                           120...............................5x2      
--Deadlifts  
                           100................................12
                           115................................10
                           135.................................6
                           155.................................3
                           175.................................1
                           190................................4x2 
--Alternating DB Curls
                            15.................................12
                            21..................................8
                            26..................................4
                            35.................................4x2
--Barbell Curls
                            95.................................4x2 

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 2 (Legs)....week V 
                          weight                  reps x sets
--Squats (in front)
                           135................................10 
                           165.................................6 
                           185.................................4 
                  (back) 205.................................1 
                           235................................4x3      
--Stiff Leg Deadlifts   
                         80..................................6x2  
--Alternating DB Curls
                         15.................................12
                         21..................................8
                         26..................................4
                         35.................................4x2
--Leg Curls 
                         60.................................6x3
--Standing Calf Raises (barbell)
                        135.................................12
                        155..................................8
                        175..................................4
                        185.................................5x3

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 3 (Chest/Abs)....week V
                         weight                  reps x sets
--Flat barbell bench press (warmup)
                             95................................12  
                            115................................8 
                            135................................4
                            165................................1 
                            160...............................4x3 
--Incline Bench Press 
                            145...............................5x2 
--Ab Crunches
                                     --...............................10x2 
--Cable Crunches
                             80................................8x2

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 4 (Sholders/Traps)....week V
                        weight                  reps x sets
--Milirary Press 
                            125...............................6x3 
--Seated DB Press  
                             35...............................5x2 
--Deatlifts
                                    205..............................6x2 
--BB Shrugs 
                             185..............................4x2
 
my younget brother was trying to lift with me, so he was slowing down, i was showing him how to do over head extenshions, to get some triceps, and seated db presses for bigger sholder, he told me he wants to tryout for football so i figured those are deffinetly important muscle groups that we have to work on.(hes almost 12y/o)

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 5 (Triceps/Forearms/Abs)....week V
                       weight                  reps x sets
--DB Lying Hand Extensions (hands paralel)(one db)  
                            42...............................6x2 
--DB Lying Hand Extensions (hads horizontal)(two dbs)   
                            21...............................5x2 
--One Arm DB Overhead Extensions  
                                   18.................................7 
--Barbell Wrist Curls  
                            95................................7x2
--DB Wrist Curls
                                   21................................8x2
--Ab Slides(for warmpus)
                                   --.................................12
--Cable Crunches
                            80................................8x2
 
 
all exclude warmups

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

Today was soposed to be week 6, but i got sick yesterday, and decited to take aweek off.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

Off Weight Lifting Day
 
9/28/05 
sprint 2+ miles in about 20 min. night sprint
9/29/05
sprint 2 miles in about 15 min. night sprint
9/30/05
Little Chest Workout (couldnt wait)
10/1/05
AM 1.5 mile sprint

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 1 (Biceps/Back/Forearms)....week VI 
                          weight                  reps x sets
--Dumbbell Rows 
                           40................................6x3       
--Alternating DB Curls  
                           35.................................4x2
--Barbell Curls
                           95.................................4x2
--Barbell Wrist Curls
                           85.................................6x2
--DB Wrist Curls
                           21................................10x2
--Reverse Wrist Curls
                           10................................12x2

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs

---Day 1 (Biceps/Back/Forearms)....week VI 
                          weight                  reps x sets
--Bench Press  
                          155................................4x3       
--Incline Bench Press   
                          135................................4x3
--DB Sholder Press 
                          35..................................4x3
--Lide DB Raises 
                          10..................................6x3
--Lying Tricep DB Extensions (each arm)
                          21..................................5x3

All performed all SUPERSETS....overal training time 30 min. which i found just amazing and couldnt believe it, but than to warmup i did only one set, and usually 3-4 sets are done.

You think girls look at what you lift...or what you lift it with?

Age: 17
Height: 5'9''
Weight: 180lbs