S_hak_ataks journal

3-19-08
 
           Legs
                 Leg Press- 315 x 8, 315 x 8, 315 x 8
                 Leg Curls- 130 x 8, 150 x 8

3-21-08
 
           Shoulders and Traps
                                      Machine Shoulder Press- 130 x 6, 150 x 6, 160 x 5
                                      Seated Shoulder Press- 55s x 8, 65s x 6
                                      Front/Side Lateral Raises- 20s x 8, 25s x 6
                       
                                      BB Shrugs- 225 x 7, 225 x 6, 185 x 8

3-22-08/ 3-23-08
 
                          Cardio and abs/ tanning. 30 mins/ 20 mins

3-24-08
 
          Chest- Wide Grip Bench- 185 x 6, 200 x 6, 200 x 6
          Incline DB Press- 75s x 6, 75s x 6
          Decline DB Flyes- 40s x 8, 40s x 7

3-25-08
 
           Legs
                 Squat- 225 x 8, 245 x 6(ankle is ok now)

3-27-08
 
           Bis, Tris, Shoulders
                                    EZ-Bar curls- 85 x 6, 85 x 5(close), 85 x 4
                                    Hammer curls- 35s x 6, 35s x 5
                                    Reverse Preacher curls- 55 x 6, 55 x 6
                                    
                                    Close-Grip BP- 135 x 6, 155 x 6, 185 x 6
                                    Pressdowns- 190 x 6, 180 x 5
                                    Kickbacks- 20 x 6, 20 x 6
                                   
                                    Straight bar front raises- 45 x 6, 55 x 6
                                    Bent over lat raises- 30s x 6, 30s x 6

3-31-08
      
           full body- 3 x 8
                               Incline flyes- 40s, 40s, 40s
                               EZ Curl- 65, 65, 65
                               Pull-downs- 140, 150, 140
                               Skull Crushers- 65, 75, 80
                               Military- 95, 95, 95
                               Leg Press- 315, 315, 315
                               45 degree calf raise- 315, 315, 315
                               Seated Rows- 130, 150, 150

4-02-08
 
           Full- 3 x 12
                          Bench- 135, 155, 165
                          Squat- 135, 185
                          Pull-downs- 130, 130, 110
                          CGBP- 135, 155, 145 x 8
                          Hammer curls- 30s, 30s, 30s
                          Arnold Press- 30s, 35s
                          Leg curls- 100, 100
                          Seated calf raises- 45, 45
                          DB Shrugs- 70s, 70s, 70s

4- 14-08
 
            full body  3 x 8
                                Squat- 135, 185, 185
                                Leg curls- 100, 100, 120
                                Pull-ups- 8, 8, 8
                                Military- 95, 100, 105
                                Rear lat raises- 25, 25, 25
                                EZ curls- 65, 70, 75
                                Skull crushers- 75, 80
                                Incline DB press-55, 55, 55