S_hak_ataks journal

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.)

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)

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

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

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

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

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

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

3-8-08
 
         Abs
              Crunches- 150
              Leg Raises- 100

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

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

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

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

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
                    

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