GT's Journal

Re: RE: GT's Workout Log (GTDude)

Thu, 04 Dec 2008 16:14:48 GMT

Legs/Chest

BB bench
135x12
175x12
195x11
215x6+1 spt
230x3+1 spt
255x1

Inc BB Bench
135x10
155x8
165x6

Dec BB Bench
135x10
155x8
165x5+1 spt

DB Pull Overs
45x12
55x12
55x12

Cable Cross
45x12
50x10
55x8

Front Squat
135x10
195x10
225x10
235x8

Leg Curls
45x12
70x12
70x12
70x12

Alt Leg Ext (weight for each leg/ not combined)
45x10
65x10
70x8

Calf Press (2 feet)
225x20 (regular)
225x20 (inward)
225x20 (outward)

Calf Press (one foot at a time reg)
225x15
225x15

Re: RE: GT's Workout Log (GTDude)

Wed, 03 Dec 2008 20:14:23 GMT

Bi/Tri/Forearm

Close Grip BB Bench
135x12
170x12
185x9+1 spt
205x5+1 spt
225x3+1 spt (New PR)

Weighted Dips
BWx15
25x12
25x12
35x10+2 prtls

Skull Crushers
45x12
65x12
75x8

Rope Tri Ext
32.5x12
47.5x12
47.5x8+ Drop set 22.5x12

BB Curls
45x10
65x10
85x10
95x8

Alt. Inc. DB Curls
30x8
30x8
30x8

Concentration Curls
30x8
30x8
30x8

Hammer Curls
30x10
30x10

Super Set
behind back wrist curls
reverse wrist curls

45x20
95x25
95x20

DB Hammer Wrist Curls
25x25
25x25

Re: RE: GT's Workout Log (GTDude)

Tue, 02 Dec 2008 14:38:04 GMT

Back/Shoulders

Wide Grip Pull Ups
BWx10
BWx9
BWx6
BWx5

Bent Over BB Row
135x10
135x10
155x10
155x10

Lat Pull-Down
75x12
85x12
115x8

Reverse Grip High Iso Row
45x10
55x10
65x10

Machine Shrugs
245x20
245x20
245x20
245x20

Standing BB Military
95x10
115x10
115x10
135x8

Seated Side Lateral
20x10
20x10
20x10

Seated Bent Over Side Lat
20x10
20x10
20x10

Upright Row
80x10
85x10
85x10

Leg lifts off end of bench
BWx25
BWx20
BWx15
BWx10

Hanging Leg raises
BWx15
BWx10
BWx10

Side Bends (each side)
45x15
45x15

Re: RE: GT's Workout Log (GTDude)

Mon, 01 Dec 2008 17:22:16 GMT

Legs/Chest

Squat
135x6
225x8
275x8
315x6
335x5
355x3

Leg Press (single leg)
135x10
225x10
225x10
225x10

SLDL
135x10
155x10
175x10
185x10

BB Lunges (each leg)
95x10
115x10

Calf Press (single leg)
135x20
225x20
315x20
225x20
135x25

Inc. DB Bench
45x8
55x8
65x8
75x8
75x8

DB Bench
65x10
75x8
80x7+1 partial
80x6+1 partial

Dec DB bench
60x10
60x10
60x10

Inc DB Flies
25x10
25x10
25x10Legs/Chest

Squat
135x6
225x8
275x8
315x6
335x5
355x3

Leg Press (single leg)
135x10
225x10
225x10
225x10

SLDL
135x10
155x10
175x10
185x10

BB Lunges (each leg)
95x10
115x10

Calf Press (single leg)
135x20
225x20
315x20
225x20
135x25

Inc. DB Bench
45x8
55x8
65x8
75x8
75x8

DB Bench
65x10
75x8
80x7+1 partial
80x6+1 partial

Dec DB bench
60x10
60x10
60x10

Inc DB Flies
25x10
25x10
25x10

Re: RE: GT's Workout Log (GTDude)

Sat, 29 Nov 2008 21:32:58 GMT

Back/Shoulders

Pull-ups (reg grip)
BWx12
BWx10
BWx10
BWx8

Seated Row (V-bar)
70x12
100x12
125x12
155x8

One Arm DB Row
75x12
80x10
85x8

High Pulley Row (V-Bar)
70x12
120x12
140x8

Shrugs (bar in front of body)
135x20
185x20
205x20

Seated DB Press
35x12
40x12
46x12
46x10

Arnold Press
35x10
35x10
35x10

Reverse Fly
15x10
20x10
20x10

Front Raises
20x10
20x10
20x10

Hyper Ext on Swiss Ball
BWx15
BWx15

Re: RE: GT's Workout Log (GTDude)

Fri, 28 Nov 2008 19:34:12 GMT

Chest/Legs/Abs

Flat BB Bench
135x12
175x12
195x11
215x8 (1 spt)
230x4
255x1

Inc BB bench
135x12
155x10
160x8

Dec Bench
135x12
155x12
155x12

DB Pull Overs
45x12
55x12
55x12

Inc DB Flies
25x12
25x12
25x12
25x12

Leg Ext
45x12 (both legs)
45x12 (each leg separate)
70x12 (each leg separate)
70x12 (each leg separate)

SLDL
155x10
155x10
155x10
155x10

Reverse cunches
BWx25
BWx20
BWX15
BWX10
BWX5
BWX4
BWX3
BWX2
BWX1

Re: RE: GT's Workout Log (GTDude)

Wed, 26 Nov 2008 18:06:43 GMT

Bis/Tris

Close Grip bench
135x12
170x12
185x9
205x5+1 spt
225x2+1 spt

Dips
BWx15
25x12
25x12
25x12
25x12

Skull Crushers
45x12
55x12
65x11

V-Bar tri ext
40x12
40x12
40x10
40x6

EZ Bar Culrls
45x12
65x12
65x12
65x12

Inc DB Curls
25x8
25x8
25x8

Conc. Curls
25x8
25x8

Hammer Curls
25x10
25x10

Re: RE: GT's Workout Log (GTDude)

Tue, 25 Nov 2008 16:09:10 GMT

Back/Shoulders/Abs

Wide Grip Pull-ups
BWx10
BWx8
BWx8
BWx6
BWx4
(negative) BWx5

Bent Over BB Rows
95x12
115x12
135x12
135x12

Super Set
Wide Grip lat Pull Downs
Reverse Grip Lat Pull Downs

55x12
70x12
100x12

T-Bar Rows
45x12
70x12
80x10
90x8

Standing Military Press
95x10
115x10
115x10
135x8

Seated Side lat
15x10
17.5x10
17.5x10
20x10

Bent Over Side Late
17.5x10
17.5x10
17.5x10
17.5x10

Upright Rows
75x10
80x10
80x10
80x10

Decline Weighted Crunch
BWx15
20x15
20x15
20x15

Side twist Crunches
BWx20
BWx20

Reverse Crunches off dec bench
BWx15
BWx15
BWx15

Re: RE: GT's Workout Log (GTDude)

Mon, 24 Nov 2008 19:48:01 GMT

Legs/Chest

Squat
135x12
225x12
275x12
300x10
320x8

Single Leg Leg Press
135x12
135x12
135x12

SLDL
135x12
135x12

Seated Leg Curls
70x12
70x12
70x12

Seated Calf Press
45x25
45x20 (one leg at a time)
45x20 (toes in)
45x20 (toes out)

Inc. DB Bench
45x12
55x12
55x12
60x12

DB Bench
60x12
65x12
65x10

Dec DB bench
55x12
55x12
55x10+ 2 partials

Machine Flies
70x12
80x12
100x12

Cable Cross
35x12
40x12
45x12 (hold contraction on last rep for 5 sec)

Re: RE: GT's Workout Log (GTDude)

Fri, 21 Nov 2008 18:27:39 GMT

Back/Shoulders/abs

Pull-ups
BWx11
BWx7
BWx6
BWx4
BWx3
BWx3
BWx1
(last three sets were rest pause)

Seated Rows
70x12
100x12
110x12
120x9

One arm DB Row
55x12
70x12
70x12

Close Grip lat Pull downs
60x12
80x12
80x12

BB behind back shrugs
135x20
185x20
185x20
185x20

DB Press
35x12
40x12
45x12
45x12

Arnold Press
40x10
40x10

Reverse Fly Machine
40x12
50x12

Swiss Ball Crunches
BWx25
BWx25
BWx25

Reverse Crunches
BWx25
BWx25
BWx25

Oblique Crunches to opp knee
BWx25
BWx25
BWx25

Re: RE: GT's Workout Log (GTDude)

Fri, 21 Nov 2008 17:35:34 GMT

This is from yesterday. I forgot to put it up.

Legs/Chest

BB Bench
135x12
165x12
185x10
205x7+1 spt
225x4+2 spt

Inc BB Bench
135x12
145x10
155x8

Dec BB Bench
135x10
145x9
155x6+2 spt

DB Pull Overs
45x12
55x12
55x12
55x12

Front Squats
135x12
185x12
210x10
230x8

Leg Ext. (alternating legs)
35x10
45x10
55x10

Leg Curls
45x10
70x12
70x12
70x12

BB Lunges (reps are for each leg separately)
95x10
115x10
135x10

Calf Raises
135x25 (reg stance)
135x25 (toes out)
135x25 (toes in)
135x25 (reg stance)

Re: RE: GT's Workout Log (GTDude)

Thu, 20 Nov 2008 06:51:44 GMT

Thanks man. I appreciate it. Yeah, it is wierd. I used to be able to do about what I am doing now, but doing my baseball summer workout made it to where I couldn't do much weight b/c I had to do a ton of reps, but now that I am back doing my own workout they went back up and I added a bit more to them.

Re: RE: GT's Workout Log (grantoiz)

Thu, 20 Nov 2008 02:08:34 GMT

CGBPS have gone up nicely since i checked your journal last nice one mate..

Re: RE: GT's Workout Log (GTDude)

Wed, 19 Nov 2008 17:36:37 GMT

Tri/Bi/Forearms

Close-Grip Bench
135x12
170x11
185x9
205x6 (last two partial spot)
225x2

Weighted Dips
BWx15
25x12
35x12
35x10+2 partials

Skull Crushers
45x12
65x12
65x10

Rope Tri Ext
22.5x15
27.5x12
32.5x11
42.5x8

BB Curls
45x12
65x10
75x10
85x8

Inc. BB Curls
30x8
30x8
30x8

Conc. Curls
25x8
30x8

Hammer Curls
30x10
35x8

Super set
behind back wrist curls
reverse wrist curls

SS 1
45x30

ss 2
45x25

ss 3
65x20

ss 4
65x15

DB Hammer wrist curls
30x20
30x25

Re: RE: GT's Workout Log (GTDude)

Tue, 18 Nov 2008 14:39:29 GMT

Back/Shoulders/Abs

Wide Grip Pull ups
BWx8
BWx7
BWx6
BWx5
BWx4

Bent Over BB Rows
95x12
115x12
135x12
135x12

Deadlift (straight bar working on form)
135x12
135x8
135x8

Iso-High Row
225x12
225x12
225x10
185x10

R.G. Iso-Lat Row
135x12
135x12
145x12
155x10

Shrugs (deadlift machine thing)
135x20
185x20
185x20
225x20

BB Military Press
95x10
115x10
115x10
135x8

Seated Side Lateral
15x10
15x10
15x10
15x10

Bent Over Laterals
15x10
15x10
15x10
15x10

Upright Rows
75x10
80x10
80x10
80x10

Leg lifts off end of bench
BWx20
BWx20
BWx20

Decline Weighted Crunches
25x15
25x15
25x15

Oblique Twist Machine (both sides)
30x15
40x15
50x15