RE: Friday : Back and Biceps
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RE: Friday : Back and Biceps - 1/11/2008 10:37:20 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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That sure seems like a lot of sets/exercises, but I won't be able to lift until next tuesday anyway, so I'll recover! lol
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Wednesday : Chest delts tris - 1/16/2008 9:20:55 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Flat Bar bench
135x8
185x12
225x8
Triceps Pushdowns
35x12
50x12
65x12
DB side Laterals
25x8
25x8
25x8
DB Shoulder Press
35x8
45x8
50x8 (PR)
Incline DB Presses
50x8
60x8
60x8
Decline Swing Machine (weight on each side)
45x10
70x10
90x9
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Sunday : Chest and Legs - 1/20/2008 1:39:57 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Flat bar bench
135x6
185x4
225x9 + 1 assisted
205x9
Seated Calf Machine (weight on each side)
Hammer strength decline swing machine (total weight w/out rack)
90x8
180x8
230x11
270x6 (wow.)
Leg Press (total weight)
300x8
500x8 (PR)
390x12
Standing Leg curl machine (weight on each side)
25X8
50X12
50X12
Standing calf sled machine (weight on each side)
45x12
70x9
70x12
Seated Leg Extension Machine (weight on each side)
45x8
90x12
140x12
Incline DB Presses
50x8
65x6
70x10 (PR!!!!)
Awesome workout today... strength is going up good for once... I'm especially happy with my chest exercises... Hopefully I'll be at 225x12 on flat bar bench in 2 weeks...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Sunday : Chest and Legs - 1/20/2008 7:08:38 PM
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IBendBarbells
Posts: 5853
Joined: 6/21/2006
Status: offline
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Doing good bro!
_____________________________
--Ninja spy of the Emancipation Detoxification.--
"Man.. It feels good when alot of losers are around. "
Every man has his strong points.
In a party full of average fish the sharks really stand out.
With the way things are going Ill be 240 by March 2010
Short term goal - 215lbs 10% BF
New Scale weight - coming soon.
(in reply to toolman4052)
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RE: Sunday : Chest and Legs - 1/20/2008 7:48:07 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: IBendBarbells
Doing good bro!
Thanks man... I'm tryin, lol
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to IBendBarbells)
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Friday : Back and abs - 1/26/2008 2:30:08 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Shrugs on machine (weight on each side)
90x12
115x12
135x10
Pulldowns
15 blocks x 12
18 blcks x 12
19 blcks x 10
Row machine (weight on each side)
45x12
70x12
80x10
Decline Crunches
15
15
12
Deadlifts
135x8
225x6
295x10
Leg Raises
10
12
Pullups
10 wide
6 wide
8 close
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Saturday : Chest and Calves - 1/26/2008 2:40:00 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Flat DB bench
45's x 8
80's x 9 (PR!!!)
75's x 9
70's x 8
Calf Sled machine (total weight not including sled)
180x12
230x15
230x15
Incline Barbell Bench press
135x10
155x10
155x8
Seated Calf Raises Total weight
90x12
140x8
90x12
Dips
12
12
12
Hammer strength swing machine total weight not including rack
180x6
230x6
Pec-dec
12 blocks x 12
15 blocks x 10
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Friday : Back and abs - 1/28/2008 5:47:28 PM
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trubeginner
Posts: 922
Joined: 1/3/2007
Status: offline
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Just out of curiosity, what is the benefit of consuming calcium at the beginning of the workout?
Do you have a post workout protein shake?
_____________________________
5'8.1"
Age = 19
started in February 16th: 58kg (127.6lbs)
current : around 73-74kg (160.6lb-162.8lb)
short term goal: 75-76kg (165ish) then cut
- ON 100% whey gold standard
- fish oil (GNC)
- vitamin C
- multivitamin
Current cycle: bulking
(in reply to toolman4052)
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Monday : Biceps and Triceps - 1/28/2008 9:41:47 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Calcium and magnesium are involved in the muscular contraction process.... and I'm experimenting with extracellular increases in calcium and magesium and how they affect my lifting... I'm not sure if there are studies related to this, but I'm going to try it anyways, and so far I'm seeing results, but it may just be placebo effect... thank you for asking tho...
Seated DB curls
40x8
50x8
45x9
Close grip BP
95x12
145x12
155x10
Hammer strength preacher curl
45x10
70x10
80x10
Tri pushdowns
42.5 x 12
57x5x10
50 x 11
Cable Curls
50x12
65x8
57.5x9
Barbell Skull Crushers
45x10
55x10
55x10
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to trubeginner)
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Wed : Chest and Calves - 1/30/2008 5:38:27 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
Incline Barbell Presses
135x6
155x9
165x9
155x8
Calf Sled Machine
90x15
180x15
230x9
180x15
Decline Bar Bench
185x8
205x9
185x9
Seated Cavles
90x13
110x10
90x12
Flat DB bench
50x8
75x10
75x8
65x8
Standing Barbell Calf Raises (on smith)
225x12
245x12
275x12
Flat Bar Bench
135x8
185x9
55 mintues
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Friday : Back, Abs, Biceps - 2/2/2008 4:28:55 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Pullups
12
10
9
Concentration curls
40x8
35x9
35x9
Shrugs on Smith Machine
135x12
225x12
225x12
DB Rows
55x12
75x10
75x12
DB shrugs
75x12
75x12
75x12
Crunch Machine
140x15
145x15
140x15
Pullups again, lol
9
8
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Tuesday : Chest and Legs - 2/5/2008 6:27:15 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
Leg Press
300x8
500x8
390x8
390x8
Leg curls
45x12
50x12
50x10
Flat bench
135x8
185x5
230x6
190x9
Leg Ext
90x10
140x12
160x12
Incline DBs
55x8
70x8
65x8
Calf Sled
180x15
200x15
200x15
Cable crossovers
35x10
25x12
25x10
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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RE: Tuesday : Chest and Legs - 2/5/2008 6:27:53 PM
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rippedchick
Posts: 5165
Joined: 1/8/2005
Status: offline
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hey why is your lil bro loosing weight?
_____________________________
- Bobbi
Bio and HOT pics of fitness model Jaime Eason!
www.alternativefit.blogspot.com
(in reply to toolman4052)
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RE: Tuesday : Chest and Legs - 2/6/2008 5:40:39 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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quote:
ORIGINAL: rippedchick
hey why is your lil bro loosing weight?
i dunno... i thought he was gaining? ... i'm down at my college right now, so i dont see him or talk to him much, and i only have time to fill out my journal on here, so i dont know when/if he even posts...
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to rippedchick)
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Tuesday : Back and Biceps - 2/13/2008 5:15:43 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
Pullups
12
10
8
Shrug Machine
180x12
230x12
280x12
Hammer Strength Preacher Curl
45x6
70x8
90x10
80x9
Deadlift
225x8
315x8
315x8
Dumbell Curls
40x12
40x9
40x8
Dumbell Rows
75x12
85x10
80x9
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Wednesday : Legs, calves, abs - 2/13/2008 5:18:05 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
Leg Press
300x8
500x8
390x10
Leg Curls
50x12
60x12
60x10
Seated Calf Raises
90x12
110x8
90x12
Declined Crunches
15
12
12
Leg Ext
140x10
160x12
180x10
Calf Sled
90x15
180x12
190x12
Leg Raises
12
12
12
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Thursday : chest, delts, triceps - 2/17/2008 2:54:25 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Flat bar bench
DB side laterals
Incline db bench
triceps pushdowns
Seated Military presses
barbell skull crushers
Incline Barbell Presses
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Saturday : Calves, abs, forearms - 2/18/2008 7:14:11 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
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Crunch machine
Calf extensions on leg press machine
behind the back forearm curls
leg raises
smith machine calf raises
DB forearm extensions
decline weighted crunch workout
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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Wednesday : Legs and Abs - 3/1/2008 1:56:40 PM
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toolman4052
Posts: 2651
Joined: 8/12/2006
From: Russellville AR
Status: offline
|
Squat
135x8
225x8
315x6(PR!!!!!)
275x8
275x6
leg curls
leg extensions
seated calf raises
calf sled machine
decline crunches
leg raises
calf sled machine again haha
body weight : 199.8 lbs
_____________________________
Supplementation, in order of priority : FOOD, WATER, Cytosport Muscle Milk Creamy Vanilla (.5 scoops before bed), MRM Creatine Monohydrate (5g/day w/in 30 minutes POSTworkout), Spring Valley Fish Oil (2g/day), Nature Made Magnesium (250mg @ beginning of workout), Spring Valley Calcium (600mg @ beginning of workout)
Currently: 5'9.5", 190 lbs, 9% bf
DBB Competition Goal: 5'9.5" 195-200 7% bf
Ultimate Goal: 5'9.5" 200 lbs. 8% bf
(in reply to toolman4052)
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