RE: RuS's Journal
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RE: RuS's Journal - 9/16/2005 4:21:30 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 5 (Biceps/Abs)....week IV
weight reps x sets
--Straight Bar Curl
75................................8
85................................4
95..............................4x3
--Hammer Curls
26...............................6x2
--Curl Bar Curl (EZ bar)
65...............................5x2
skipped Ab worout...maybe ill do it tomorrow when i wakeup, depands on how ill feel.
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/19/2005 6:25:58 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 1 (Biceps/Back)....week V
weight reps x sets
--Barbell Rows
75................................12
85................................10
95.................................6
105................................3
115................................1
120...............................5x2
--Deadlifts
100................................12
115................................10
135.................................6
155.................................3
175.................................1
190................................4x2
--Alternating DB Curls
15.................................12
21..................................8
26..................................4
35.................................4x2
--Barbell Curls
95.................................4x2
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/20/2005 2:41:02 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 2 (Legs)....week V
weight reps x sets
--Squats (in front)
135................................10
165.................................6
185.................................4
(back) 205.................................1
235................................4x3
--Stiff Leg Deadlifts
80..................................6x2
--Alternating DB Curls
15.................................12
21..................................8
26..................................4
35.................................4x2
--Leg Curls
60.................................6x3
--Standing Calf Raises (barbell)
135.................................12
155..................................8
175..................................4
185.................................5x3
< Message edited by RUS -- 9/22/2005 5:00:30 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/21/2005 3:44:52 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 3 (Chest/Abs)....week V
weight reps x sets
--Flat barbell bench press (warmup)
95................................12
115................................8
135................................4
165................................1
160...............................4x3
--Incline Bench Press
145...............................5x2
--Ab Crunches
--...............................10x2
--Cable Crunches
80................................8x2
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/22/2005 5:08:37 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 4 (Sholders/Traps)....week V
weight reps x sets
--Milirary Press
125...............................6x3
--Seated DB Press
35...............................5x2
--Deatlifts
205..............................6x2
--BB Shrugs
185..............................4x2
my younget brother was trying to lift with me, so he was slowing down, i was showing him how to do over head extenshions, to get some triceps, and seated db presses for bigger sholder, he told me he wants to tryout for football so i figured those are deffinetly important muscle groups that we have to work on.(hes almost 12y/o)
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/23/2005 4:17:11 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 5 (Triceps/Forearms/Abs)....week V
weight reps x sets
--DB Lying Hand Extensions (hands paralel)(one db)
42...............................6x2
--DB Lying Hand Extensions (hads horizontal)(two dbs)
21...............................5x2
--One Arm DB Overhead Extensions
18.................................7
--Barbell Wrist Curls
95................................7x2
--DB Wrist Curls
21................................8x2
--Ab Slides(for warmpus)
--.................................12
--Cable Crunches
80................................8x2
all exclude warmups
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 9/28/2005 6:35:29 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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Off Weight Lifting Day
9/28/05
sprint 2+ miles in about 20 min. night sprint
9/29/05
sprint 2 miles in about 15 min. night sprint
9/30/05
Little Chest Workout (couldnt wait)
10/1/05
AM 1.5 mile sprint
< Message edited by RUS -- 10/1/2005 7:59:34 PM >
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 10/3/2005 4:43:41 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 1 (Biceps/Back/Forearms)....week VI
weight reps x sets
--Dumbbell Rows
40................................6x3
--Alternating DB Curls
35.................................4x2
--Barbell Curls
95.................................4x2
--Barbell Wrist Curls
85.................................6x2
--DB Wrist Curls
21................................10x2
--Reverse Wrist Curls
10................................12x2
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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RE: RuS's Journal - 10/4/2005 5:41:28 PM
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RUS
Posts: 481
Joined: 5/11/2005
From: NJ
Status: offline
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---Day 1 (Biceps/Back/Forearms)....week VI
weight reps x sets
--Bench Press
155................................4x3
--Incline Bench Press
135................................4x3
--DB Sholder Press
35..................................4x3
--Lide DB Raises
10..................................6x3
--Lying Tricep DB Extensions (each arm)
21..................................5x3
All performed all SUPERSETS....overal training time 30 min. which i found just amazing and couldnt believe it, but than to warmup i did only one set, and usually 3-4 sets are done.
_____________________________
You think girls look at what you lift...or what you lift it with?
Age: 17
Height: 5'9''
Weight: 180lbs
(in reply to RUS)
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