S_hak_ataks journal
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S_hak_ataks journal - 2/28/2008 4:16:19 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
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alright lets start this. i been needin to keep track of my workouts so i can up the weights every workout. startin 2/27/08
Back Day- Pull-downs- 170 x 6, 190 x 6, 210 x 6
Seated Cable Rows- 180 x 6, 200 x 6 * couple inches from chest, use lighter weights for better form on second set
Straight leg deadlift- 185 x 6, 225 x 6(start with 245 or 255 next)
Hypers (weighted)- 45 x 6, 75 x 6 (machine jacks up knee, find alternative.)
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RE: S_hak_ataks journal - 2/28/2008 4:25:09 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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2/28/08
Arms and Abs
Straight bar curls- 115 x 4, 105 x 6
Alternating Dumbbell curls- 45 x 6, 50 x 5
Cable curls- 160 x 6 (use more weight)
Press downs- 170 x 6, 190 x 6 (bar attachment)
Skull crushers- curl bar w/35s x 6, 35s and 5s x 6 (start with second set next time)
Kick backs- 20s x 6
Barbell wrist curls- 45 x 8, 55 x 8
Dumbbell wrist curls- 30s x 8
Weighted leg raises- 20 x 12, 20 x 8 ( got lazy)
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 2/29/2008 3:40:22 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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2-29-08
Legs
Squat-275 x 6, 295 x 6, 315 x 4
Leg Press- Sled and 5/45s x 6, 5/45s x 6
Leg Curls- 170 x 6, 170 x 3.5
Seated calf raises- 80 x 6, 105 x 6
45 Degree Calf raises- sled and 3/45s x 6, 4/45s x 6
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/1/2008 2:16:31 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-1-08
shoulders and traps
Military press (seated)- 115 x 6, 135 x 6, 145 x 6
Seated DB Press- 50s x 6, 60s x 6 (slight assist on left arm, last set)
Side Lateral Raises- 30s x 8, 30s x 8
Shrugs- 90s x 6, 90s x 6
Upright rows- 115 x 6, 135 x 6
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/4/2008 12:47:53 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-2-08
Chest
Bench- 215 x 6, 225 x 5, 230 x 3.5
Incline DB Press- 65 x 6, 75 x 6
Weighted Dips- 115 x 3, 90 x 6
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/5/2008 1:44:14 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-5-08
Biceps, Triceps, Forearms
DB Curls- 40s x 6, 50s x 6
Cable Pressdowns- 180 x 6, 200 x 6
BB Curls- curl bar and 45s x 4, 35s x 6, 40s x 6
Skull Crushers- curl bar and 35s x 6, 35s and 2.5s x 6, 35s x 6
BB Wrist Curls- 65 x 8, 85 x 8
DB Wrist Curls- 40s x 8, 45s x 8
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/8/2008 4:07:08 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-6-08
Back and Traps
Seated Cable Rows- 160 x 6, 140 x 6(hard flex at peak)
BB Rows- 135 x 6, 185 x 6
V Bar Pulldowns- 170 x 6, 180 x 6
Pull ups- 20, 13(bodyweight)
Upright Rows- 90 x 6, 105 x 6
BB Shrugs- 185 x 6, 225 x 6, 225 x 6
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/8/2008 4:14:18 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-7-08
Chest and Shoulders
Bench-205 x 6, 225 x 4, 225 x 4
Incline DB Press- 75s x 6, 85s x 6
Dips(bodyweight)-50
Seated DB Press- 50s x 6, 55s x 6, 70s x 6
Side Lateral Raises-20s x 6*, 25s x 6* 30 x 6
Rear Lateral Raises- 25s x 6, 25s x 6
* tight squeeze at top of contraction. note: sprained ankle two days ago;effects bench form and yesterdays workout also
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/8/2008 4:15:53 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-8-08
Abs
Crunches- 150
Leg Raises- 100
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/10/2008 6:48:16 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-10-08
shoulders
Military press- 135 x 6, 140 x 6, 145 x 3
Side Lateral Raises- 25 x 6, 30 x 6 (hold at top on last rep)
Rear Lateral Raises- 30 x 6, 30 x 6
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/14/2008 3:00:28 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-12-08
Back and Traps
Pull-ups(as many sets needed to get to 50)- 25,18,7
Barbell Rows- 185 x 6, 155 x 6
Pull-downs- 190 x 6, 210 x 4
Seated Cable Rows- 170 x 6
V-Bar Pulldowns- 200 x 5
Dumbbell Shrugs- 85s x 6, 85s x 6, 85s x 6
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/14/2008 3:03:14 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-13-08
Chest and Triceps
Incline Bench- 135 x 6, 165 x 6, 195 x 6
Incline DB Press- 70s x 6, 75s x 6
Decline Bench- 205 x 6, 225 x 6, 225 x 6
Decline DB Press- 90s x 6
French Press- 65 x 6, 80 x 6, 90 x 6
Kick backs- 25s x 8, 25s x 8
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/14/2008 3:07:53 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-14-08
Abs, Biceps, and Forearms
Leg Raises-12, 12
Weighted Decline Crunches- 20 x 12, 12 w/out weight
Curl-bar Curls- 85 x 6, 85 x 6, 85 x 6
Hammer curls- 35s x 8, 35s x 8
Machine curls- 70 x 8, 70 x 8
BB Wrist curls(in all variations, Palms down under, palms up under,and skull crush)- 65 x 8, 75 x 8
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/21/2008 3:16:40 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-15-08
legs and calves(ankle wont allow for squats yet)
Leg press- 315 x 8, 315 x 8, 315 x 8
Bb lunges-135 x 6, 135 x 5
Leg Curls- 110 x 8, 130 x 8
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/21/2008 3:22:57 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-18-08
Chest, Back, Biceps, and Triceps
Bench- 185 x 6, 205 x 6, 225 x 6
Decline flies- 40s x 8, 40s x 8
Incline DB Press- 65s x 6, 65s x 6
Pull-ups- to 50- 14, 10, 12, 9, 5
Seated Rows- 150 x 6, 150 x 6
Pull-downs- 150 x 6
Straight bar curls- 65 x 8, 75 x 7
Preacher- 55 x 6, 55 x 6(reverse grip)
Hammer- 30s x 7, 30s x 6
Pushdowns- 210 x 8, 250 x 8
Straight bar skull crushers- 65 x 6, 85 x 6
Close Grip Bench Press- 135 x 8
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/21/2008 3:24:05 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-19-08
Legs
Leg Press- 315 x 8, 315 x 8, 315 x 8
Leg Curls- 130 x 8, 150 x 8
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/21/2008 3:27:15 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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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
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/22/2008 5:25:08 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-22-08/ 3-23-08
Cardio and abs/ tanning. 30 mins/ 20 mins
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 3/30/2008 3:13:44 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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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
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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RE: S_hak_ataks journal - 4/4/2008 5:37:51 PM
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s_hak_atak
Posts: 43
Joined: 10/2/2007
Status: offline
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3-25-08
Legs
Squat- 225 x 8, 245 x 6(ankle is ok now)
_____________________________
Height: 5' 8
Weight: 158 lbs
Max bench: 260
Squat: 315
Major Goals: 190 lbs with a 315 lb bench. 3 years
Minor goals: 170 w/275 bench: 6 months
"You won't know how much enough is until you know how much too much is"
"It is your attitude at the beginning of a task that determines success or failure"
(in reply to s_hak_atak)
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