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RE: Tuesday: Back/Bicep - 8/7/2007 8:51:55 AM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Tuedsay: Back/Bicep/Shoulders
Wide Grip PullUp - 1x8
1x8
1x8 (All strict, smooth movements. Full extension.)
Bent Row - 1x6 @ 120
1x6 @ 120
1x6 @ 120
1x6 @ 120
Straight Bar Curls - 1x6 @ 75
1x6 @ 75
1x6 @ 75
1x6 @ 75
Lateral Raises - 1x8 @ 20
1x8 @ 15
1x8 @ 15
Front DB Raises - 1x8 @ 20
1x8 @ 20
1x8 @ 20
One Arm DB Rows - 1x8 @ 80
1x8 @ 80
1x8 @ 80
< Message edited by Good Riddance -- 8/7/2007 12:09:35 PM >
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/7/2007 11:20:00 AM
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IBendBarbells
Posts: 3685
Joined: 6/21/2006
Status: offline
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Looking good.
_____________________________
--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 Good Riddance)
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RE: Monday: Chest/Tri - 8/7/2007 12:01:47 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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On your bench thing, I'm hoping to hit 145 for atleast 7, and eventually 160 or 165 for 5 reps. And then drop down and hit 150 for 10. Hopefully that would put my max around...195?
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to IBendBarbells)
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RE: Monday: Chest/Tri - 8/13/2007 6:45:30 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Monday: Chest/Tricep
Warm Up - Push ups - 2x8
Jump Rope - 5 minutes
Bench - 1x8 @ 95
1x2 @ 115
Flat Bench - 1x7 @ 145 (Got an 8th but it was half-spotter so I'm not countin it lol)
Decline Bench - 1x6 @ 150
1x6 @ 145
1x6 @ 145
1x6 @ 145
Incline DB Flies - 1x8 @ 30
1x8 @ 30
1x8 @ 30
Straight Bar Skull Crushers - 1x6 @ 55
1x6 @ 55
1x6 @ 55 (Hate this, kills my elbows)
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/14/2007 6:01:23 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Tuesday: Back/ Bicep
Wide Grip Pull-Ups - 1x8 (Chest to bar)
1x8 (Alternate Chest to bar, back of neck to bar)
1x8 (Back of neck to bar)
Deadlift - 1x8 @ 135
1x10 @ 210
One Arm DB Rows - 1x6 @ 90
1x6 @ 90
1x6 @ 90
1x6 @ 90
Straight Bar Curls - 1x8 @ 65
1x8 @ 65
1x8 @ 65
Hammer Curls - 1x8 @ 20
1x8 @ 20
1x8 @ 20
Planks - 1x 1min
1x 30secs left side
1x 30secs right side
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/15/2007 7:14:51 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Wednesday: Legs/Shoulders
Jump Rope - 5 minutes
Squat - 1x8 @ 95
1x6 @ 115
1x10 @ 135
1x10 @ 135 (Still havin some slight back pain, so decided to do 2x10 at 135 rather than upping the weight and possible injury)
Leg Extensions - 1x8 @ 130
1x8 @ 130
1x8 @ 130
Front Raises - 1x8 @ 20
1x8 @ 20
1x8 @ 20
Lateral Raises - 1x8 @ 15
1x8 @ 15
1x8 @ 15
DB Shoulder Press - 1x6 @ 30
1x6 @ 30
1x6 @ 30
1x6 @ 30 (Still taking it kinda light on the shoulders and working perfect form, don't want to injure them again like I did in basketball season by just being carelesss.)
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/16/2007 8:49:39 AM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Thursday: Off
Going to play some basketball, maybe do a little cardio...
Ended up runnin about 2 miles in 102+ degrees...bad idea, lol. Had to thow for offseason so it's all good. Ended up playin up and down the court for only about 15-20 minutes and then headed over and watched to softball games, tomorrow I'm back into chest/tris.
< Message edited by Good Riddance -- 8/16/2007 7:43:47 PM >
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/17/2007 6:14:51 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Friday: Chest/Tris
Push Ups - 1x8
Flat Bench - 1x10 @ 95
1x2 @ 135
1x7 @ 150 (Might have been 160 actually which would be hella cool, I was told I was using and Olympic bar that weight 55 not 45, so I'll check it out tomorrow.
Decline DB Press - 1x10 @ 50
1x10 @ 50
1x10 @ 50
Close Grip Bench - 1x8 @ 115
1x7 @ 115
1x8 @ 115
DB Kickbacks - 1x8 @ 25
1x8 @ 25
1x8 @ 25
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/20/2007 5:00:59 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Monday: Back/Biceps
Deadlift - 1x9 @ 215
Bent Row - 1x8 @ 105
1x8 @ 105
1x8 @ 105
Bent Over DB Rows - 1x8 @ 40
1x8 @ 40
1x8 @ 40
Straight Bar Curls - 1x6 @ 75
1x6 @ 70
1x6 @ 70
1x6 @ 70
Hammer Curls - 1x8 @ 20
1x8 @ 20
1x8 @ 20
Really decided to drop the weight a little bit and work on my form on a few things, still felt like a good workout, had some nice pumps.
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/21/2007 6:49:15 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Tuesday: Legs/Shoulders
Squats - 1x10 @ 145
1x10 @ 145
DB Shoulder Press - 1x8 @ 30
1x8 @ 30
1x8 @ 30
Got ran out of the weight room early today at the high school. We had some kids break in and tag the place with some spray paint so they are being really difficult right now with leavin me in there after school! This is one day that I am being very slow and careful with. Have bad shoulders that finally feel like they are starting to grow in strength and it doesn't hurt just to lift my arms above my head anymore lol, but I still get a slight pain in my left shoulder when pressing, so I'm just taking my time...no rush.
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Tri - 8/27/2007 5:52:52 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Monday: Chest/Tris
Push ups - 1x8
Bench - 1x6 @ 95
1x3 @ 115
1x10 @ 135
1x8 @ 140
1x6 @ 145
Decline DB Press - 1x8 @ 55
1x8 @ 55
Flat Bench Press to Neck - 1x10 @ 95
1x10 @ 95
Close Grip Bench - 1x6 @ 115
1x6 @ 115
1x6 @ 115
Straight Bar Skull Crushers - 1x8 @ 55
1x8 @ 55
1x8 @ 55
Burnout - 1x20
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Bicep - 9/3/2007 8:20:28 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Monday: Chest/Bicep
Bench - 1x10 @ 90
1x5 @ 110
1x3 @ 125
1x8 @ 145
1x7 @ 145
1x7 @ 140
1x6 @ 140
Incline DB Press - 1x10 @ 35
1x10 @ 35
1x10 @ 35
Flies - 1x10 @ 20 (25's are missing so decided to go down on weight instead of forcin it)
1x10 @ 20
1x10 @ 20
Bench Press - 1x7 @ 110
Straight Bar Curls - 1x10 @ 45
1x3 @ 65
1x8 @ 75
1x8 @ 75
1x8 @ 75
1x7 @ 75
Incline DB Curls - 1x10 @ 20
1x10 @ 20
1x10 @ 20
Hammer Curls - 1x10 @ 20
1x10 @ 20
1x10 @ 20
< Message edited by Good Riddance -- 9/3/2007 8:39:44 PM >
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Bicep - 9/4/2007 8:20:03 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Tuesday: Legs/Tricep
Squats - 1x10 @ 125
1x5 @ 140
1x3 @ 175
1x8 @ 185
1x8 @ 185
1x8 @ 185
1x8 @ 185
1x15 @ 140
Leg Extensions - 1x10 @ 115
1x10 @ 115
1x10 @ 115
Leg Curls - 1x10 @ 40
1x10 @ 40
1x10 @ 40
Close Grip Bench - 1x10 @ 65
1x5 @ 80
1x3 @ 95
1x8 @ 110
1x8 @ 110
1x8 @ 110
1x8 @ 110
Tricep Pushdown - 1x10 @ 50
1x10 @ 50
1x10 @ 50
French Press - 1x10 @ 25
1x10 @ 25
1x10 @ 25
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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RE: Monday: Chest/Bicep - 9/5/2007 8:25:31 PM
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Good Riddance
Posts: 342
Joined: 5/12/2007
Status: offline
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Wednesday: Back/Shoulders/Traps
Seated Overhead BB Press - 1x5 @ 55
1x8 @ 70
1x8 @ 70
1x8 @ 65
1x8 @ 65
Lateral Raises - 1x10 @ 20
1x10 @ 20
1x10 @ 20
Bent Row - 1x10 @ 80
1x5 @ 95
1x3 @ 105
1x8 @ 125
1x8 @ 125
1x8 @ 125
1x8 @ 125
1x15 @ 95
Pull Downs - 1x10 @ 100
1x10 @ 100
1x10 @ 100
One Arm DB Rows - 1x10 @ 75
1x10 @ 75
1x10 @ 75
BB Shrugs - 1x10 @ 135
1x3 @ 185
1x8 @ 200
1x8 @ 200
1x8 @ 200
1x8 @ 200
1x20 @ 135
_____________________________
"To get to Heaven, sometimes you have to go through Hell."
-Faith Over Fear-
(in reply to Good Riddance)
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Hopefully I will be hittin 145 for 8 or 9 reps next chest day, I was surprised I hit 9 at 140 so who knows.
