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RE: My powerlifting journal - 9/22/2007 6:03:17 AM

ironraider52

Posts: 1344
Joined: 11/9/2005
Status: offline

up rows:
45x25
65x20
85x15
100x12 3 sets
115x10 2 sets

barbell shrugs:
225x15 4 sets

dumbbell shoulder presses:
40x15
55x12 2 sets
65x10 3 sets

barbell front raises:
70x10 5 sets

machine front raises(single armed):
30x12 5 sets

seated side raises:
25x12 2 sets
30x10 4 sets

side raise machine:
130x15
150x12 4 sets

rear delt raises:
35x10 8 sets

legs:
did about 15-20 sets of quads and hammies.

calfs:
12 sets

(in reply to ironraider52)

Post #: 341

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RE: My powerlifting journal - 9/24/2007 7:10:10 PM

ironraider52

Posts: 1344
Joined: 11/9/2005
Status: offline

Back and Biceps:
inclne barbell bench press:
45x15
135x20
155x20
185x12
225x5
235x5

decline barbell bench:
185x15
225x15
275x8

decline dumbbell flies superset with push-ups:
25x15 3 sets

serratus:
50xfatigue
60x12
80x12 2 sets

E-Z bar curl:
40x15 3 sets
60x12 2 sets
90x8 2 sets

preacher forearm curls:
30x15 3 sets

Preacher curls e-z bar burnout:
50x12
40x15
20x25

done.

feelin good....time to start the diet hardcore. No more cheating ever. Possibly will drink now and then...but im gonna do cardio almost every day starting tmw.

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Post #: 342

RE: My powerlifting journal - 9/26/2007 7:08:08 AM

ironraider52

Posts: 1344
Joined: 11/9/2005
Status: offline

back and triceps
close grip bp:
135x20 4 sets
superset with:
wide grip lat machine:
100x15 4 sets
superset with
row machine:
100x15 4 sets

machine pull ups:
80x12 3 sets
superset with
low back machine:
150x25 3 sets
superset with:
tricep machine:
120x15 3 sets

t-bar rows:
135x20 5 sets
superset with
cable press downs:
110x15 5 sets

close grip lat pulls:
26x18 6 sets
superset with
reverse grip tri push downs:
10x20 6 sets

elliptical: 30 minutes
treadmill: 30 minutes (walking pretty slow on an incline)

250 this morning....wanting to be 248 by friday cause i kinda have an event that i gotta go to.

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Post #: 343

RE: My powerlifting journal - 10/1/2007 12:18:02 PM

ironraider52

Posts: 1344
Joined: 11/9/2005
Status: offline

weighing in at 242 right now. ive eat totally clean for 7 days now. im really pumped about it. usually i have trouble with eating clean and i cheat like once every 2 days because i have cookies or w.e sitting around. and right now i have no want to cheat...except jus alcohol.

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Post #: 344

RE: My powerlifting journal - 10/8/2007 8:07:29 AM

ironraider52

Posts: 1344
Joined: 11/9/2005
Status: offline

chest day.

incline db flies:
20x20 3 sets
25x16 2 sets

incline barbell bench:
135x12
165x12
190x10 2 sets
215x8 2 sets

decline db bench:
100x10 3 sets

decline bb bench:
225x6 4 sets

decline db flies:
35x15
55x12 3 sets

peck deck:
200x15 3 sets

im bout 236 right now. looking kinda ripped been eating clean for 3 weeks strait and bein good with my diet. gimme another month or two and ill be seein a couple abs here and there.

(in reply to ironraider52)

Post #: 345

RE: My powerlifting journal - 10/9/2007 9:17:55 AM

ironraider52

Posts: 1344
Joined: 11/9/2005
Status: offline

standing alternating db curls:
30x12 2 sets
40x10 2 sets
50x8

seated db curls:
35x10 3 sets

standing barbell curls:
65x12 3 sets
100x8 4 sets

spider curls:
75x12 3 sets

forearms:
15 sets

treadmill:
60 minutes

ate clean as **** again today. been doin really good. may cut back on the drinking to 1 night a week. that way i wont have much halting on the weekend. so im thinking im gonna drink on friday night. get pretty plastered. the lift on saturday and sunday pretty hard to burn it off and ill b good.

(in reply to ironraider52)

Post #: 346