bigbearny's Journal

RE: bigbearny's Journal (bigbearny)

Fri, 15 Oct 2004 13:52:43 GMT

Well here's Hump-day's workout (late again with the post)

Wednesday 10-13-04 (Legs/Shoulders)

Shoulders (Set 1): Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 2): Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 3): Dumbbell Press - 10 @ 50 lbs

Shoulders (Set 1): Reverse Flyes - 10 @ 175 lbs
Shoulders (Set 2): Reverse Flyes - 10 @ 175 lbs
Shoulders (Set 3): Reverse Flyes - 10 @ 175 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 25 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 90 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 90 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 90 lbs

Legs (Set 1): Smith Machine Squat - 10 @ 90 lbs
Legs (Set 2): Smith Machine Squat - 10 @ 90 lbs
Legs (Set 3): Smith Machine Squat - 7 @ 90 lbs

Legs (Set 1): Leg Extensions - 10 @ 150 lbs
Legs (Set 2): Leg Extensions - 10 @ 150 lbs
Legs (Set 3): Leg Extensions - 10 @ 150 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 3): Lying Leg Curls - 10 @ 120 lbs

RE: bigbearny's Journal (bigbearny)

Tue, 12 Oct 2004 09:46:25 GMT

Monday 10-11-04 (Back/Tri's)

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 270 lbs
Back (Set 2): Wide Grip Lat Pulldown - 10 @ 270 lbs
Back (Set 3): Wide Grip Lat Pulldown - 10 @ 270 lbs

Back (Set 1): Seated Cable Rows - 10 @ 170 lbs
Back (Set 2): Seated Cable Rows - 10 @ 170 lbs
Back (Set 3): Seated Cable Rows - 9 @ 170 lbs

Back (Set 1): Barbell Shrug - 10 @ 180 lbs
Back (Set 2): Barbell Shrug - 10 @ 180 lbs
Back (Set 3): Barbell Shrug - 10 @ 180 lbs

Arms (Triceps) (Set 1): EZ Bar Tricep Extension to Forehead - 10 @ 70 lbs
Arms (Triceps) (Set 2): EZ Bar Tricep Extension to Forehead - 10 @ 70 lbs
Arms (Triceps) (Set 3): EZ Bar Tricep Extension to Forehead - 10 @ 70 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 190 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 190 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 15 @ 190 lbs

RE: bigbearny's Journal (bigbearny)

Mon, 11 Oct 2004 10:46:44 GMT

ok i've been bad about recording my workouts so here's the catch up post.. including the biggest mistake i ever made. i missed a workout on wed (legs/shoulders) and needed to be somewhere friday (chest/bi's) after work so i combined both workouts.. never again.. i thought i was gonna die by the end of it.. i even bailed on my calf raises (not that my calves need much until the rest of me catches up)

Monday 9/27/04 (Back/Tri's)

Back (Set 1): Wide Grip Lat Pulldown - 8 @ 270 lbs
Back (Set 2): Wide Grip Lat Pulldown - 6 @ 270 lbs
Back (Set 3): Wide Grip Lat Pulldown - 6 @ 270 lbs

Back (Set 1): Seated Cable Rows - 10 @ 160 lbs
Back (Set 2): Seated Cable Rows - 10 @ 160 lbs
Back (Set 3): Seated Cable Rows - 10 @ 160 lbs
Back (Set 4): Seated Cable Rows - 10 @ 160 lbs

Back (Set 1): Dumbbell Shrug - 10 @ 80 lbs
Back (Set 2): Dumbbell Shrug - 10 @ 80 lbs
Back (Set 3): Dumbbell Shrug - 10 @ 80 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 40 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 10 @ 40 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 10 @ 40 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 4): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - 10 @ 170 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - 10 @ 180 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - 15 @ 180 lbs

Comments:
drop in weight on overhead extentions due to change in machine

Thursday 9/30/04 (Chest/Legs/Bi's/Shoulders

Chest (Set 1): Dumbbell Flyes - 10 @ 35 lbs
Chest (Set 2): Dumbbell Flyes - 8 @ 35 lbs
Chest (Set 3): Dumbbell Flyes - 8 @ 35 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 50 lbs

Chest (Set 1): Barbell Bench Press - 8 @ 130 lbs
Chest (Set 2): Barbell Bench Press - 4 @ 130 lbs
Chest (Set 3): Barbell Bench Press - 2 @ 130 lbs

Chest (Set 1): Machine Decline Bench Press - 10 @ 60 lbs
Chest (Set 2): Machine Decline Bench Press - 6 @ 70 lbs
Chest (Set 3): Machine Decline Bench Press - 4 @ 70 lbs

Shoulders (Set 1): Seated Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 2): Seated Dumbbell Press - 10 @ 50 lbs
Shoulders (Set 3): Seated Dumbbell Press - 10 @ 50 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 3): Side Lateral Raise - 8 @ 25 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 80 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 80 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 80 lbs
Arms (Biceps) (Set 3): Preacher Curl - 6 @ 80 lbs

Arms (Biceps) (Set 1): Alternate Hammer Curl - 10 @ 40 lbs
Arms (Biceps) (Set 2): Alternate Hammer Curl - 10 @ 40 lbs
Arms (Biceps) (Set 3): Alternate Hammer Curl - 10 @ 40 lbs

Arms (Biceps) (Set 1): Concentration Curls - 10 @ 30 lbs
Arms (Biceps) (Set 2): Concentration Curls - 7 @ 30 lbs
Arms (Biceps) (Set 3): Concentration Curls - 4 @ 30 lbs

Legs (Set 1): Smith Machine Squat - 10 @ 70 lbs
Legs (Set 2): Smith Machine Squat - 10 @ 70 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 70 lbs

Legs (Set 1): Leg Extensions - 10 @ 130 lbs
Legs (Set 2): Leg Extensions - 10 @ 130 lbs
Legs (Set 3): Leg Extensions - 10 @ 130 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 8 @ 120 lbs

Comments:
this sucked.. never ever combine workouts!!!

Monday 10/4/04 (Back/Tri's)

Back (Set 1): Wide Grip Lat Pulldown - 8 @ 270 lbs
Back (Set 2): Wide Grip Lat Pulldown - 6 @ 270 lbs
Back (Set 3): Wide Grip Lat Pulldown - 6 @ 270 lbs

Back (Set 1): Seated Cable Rows - 10 @ 170 lbs
Back (Set 2): Seated Cable Rows - 10 @ 170 lbs
Back (Set 3): Seated Cable Rows - 10 @ 170 lbs

Back (Set 1): Barbell Shrug - 10 @ 160 lbs
Back (Set 2): Barbell Shrug - 10 @ 160 lbs
Back (Set 3): Barbell Shrug - 10 @ 160 lbs

Arms (Triceps) (Set 1): EZ Bar Tricep Extension to Forehead - 10 @ 60 lbs
Arms (Triceps) (Set 2): EZ Bar Tricep Extension to Forehead - 10 @ 60 lbs
Arms (Triceps) (Set 3): EZ Bar Tricep Extension to Forehead - 10 @ 60 lbs

Arms (Triceps) (Set 1): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 2): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs
Arms (Triceps) (Set 3): Triceps Pushdown - Rope Attachment - 10 @ 70 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 180 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 180 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 10 @ 180 lbs

Comments:
Tri pushdowns done on cable stacks near squat racks

Wednesday 10/6/04 (Legs/Shoulders)

Legs (Set 1): Smith Machine Squat - 10 @ 90 lbs
Legs (Set 2): Smith Machine Squat - 7 @ 90 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 90 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 120 lbs
Legs (Set 3): Lying Leg Curls - 6 @ 120 lbs

Legs (Set 1): Leg Extensions - 10 @ 140 lbs
Legs (Set 2): Leg Extensions - 10 @ 140 lbs
Legs (Set 3): Leg Extensions - 10 @ 140 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 110 lbs
Legs (Set 2): Seated Calf Raise - 10 @ 110 lbs
Legs (Set 3): Seated Calf Raise - 10 @ 110 lbs

Shoulders (Set 1): Dumbbell Press - 10 @ 45 lbs
Shoulders (Set 2): Dumbbell Press - 10 @ 45 lbs
Shoulders (Set 3): Dumbbell Press - 10 @ 45 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 25 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 25 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 80 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 80 lbs

Shoulders (Set 1): Reverse Flyes - 10 @ 85 lbs
Shoulders (Set 2): Reverse Flyes - 10 @ 130 lbs
Shoulders (Set 3): Reverse Flyes - 10 @ 160 lbs
Shoulders (Set 4): Reverse Flyes - 10 @ 175 lbs
Shoulders (Set 5): Reverse Flyes - 7 @ 175 lbs

Comments:
Reverse Flyes done on machine... Bar slipped on middle set of Squts hence the 7 reps. Upright Rows done with fixed weight curl bar.

Saturday 10/9/04 (Chest/Bi's)

Chest (Set 1): Barbell Bench Press - 10 @ 130 lbs
Chest (Set 2): Barbell Bench Press - 7 @ 130 lbs
Chest (Set 3): Barbell Bench Press - 5 @ 130 lbs

Chest (Set 1): Cable Decline Flye - 10 @ 60 lbs
Chest (Set 2): Cable Decline Flye - 10 @ 60 lbs
Chest (Set 3): Cable Decline Flye - 10 @ 60 lbs

Chest (Set 1): Dumbbell Flyes - 10 @ 40 lbs
Chest (Set 2): Dumbbell Flyes - 10 @ 40 lbs
Chest (Set 3): Dumbbell Flyes - 10 @ 40 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 50 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 50 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 80 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 3): Preacher Curl - 8 @ 70 lbs

Arms (Biceps) (Set 1): Alternate Hammer Curl - 10 @ 45 lbs
Arms (Biceps) (Set 2): Alternate Hammer Curl - 10 @ 45 lbs
Arms (Biceps) (Set 3): Alternate Hammer Curl - 10 @ 45 lbs

Gym closed earlier than i thought so i had to ditch the concentration curls

well that's what i've been up to in the gym since my last post.. interesting thing is my weight is almost where i started but i'm 2% BF less!! I'm still waiting for most of the 'beginner gains' to evaporate.. they have on the lying leg curls, bench press and lat pulldowns.. so i'm expecting to hit a more 'normal' curve with the pounds soon

RE: bigbearny's Journal (bigbearny)

Thu, 23 Sep 2004 06:46:17 GMT

ok Wed.. Leg/shoulder Day.. damn those squats whiped my butt..

Shoulders (Set 1): Dumbbell Press - 10 @ 45 lbs <getting hard to get these up to start the movement.. but can press them with no problem>

Shoulders (Set 2): Dumbbell Press - 10 @ 45 lbs
Shoulders (Set 3): Dumbbell Press - 13 @ 45 lbs

Shoulders (Set 1): Side Lateral Raise - 10 @ 20 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 20 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 20 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 60 lbs <done with fixed weight straight curl bars hence the jump in weight from last time (30lbs to 70lbs)>

Shoulders (Set 2): Barbell Upright Row - 10 @ 70 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 70 lbs
Shoulders (Set 4): Barbell Upright Row - 10 @ 70 lbs

Legs (Set 1): Smith Machine Squat - 10 <now i know why you all have that love/hate relationship with these ;P >

Legs (Set 2): Smith Machine Squat - 10 @ 30 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 50 lbs
Legs (Set 4): Smith Machine Squat - 10 @ 70 lbs

Legs (Set 1): Leg Extensions - 10 @ 120 lbs
Legs (Set 2): Leg Extensions - 10 @ 120 lbs
Legs (Set 3): Leg Extensions - 12 @ 120 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 110 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 110 lbs
Legs (Set 3): Lying Leg Curls - 8 @ 110 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 90 lbs
Legs (Set 2): Seated Calf Raise - 10 @ 90 lbs
Legs (Set 3): Seated Calf Raise - 15 @ 90 lbs

RE: bigbearny's Journal (bigbearny)

Tue, 21 Sep 2004 12:03:45 GMT

ok a bit late but here's Friday's (no more of that periodization bs) and Monday's workouts

FRIDAY - Chest/Bi's

Chest (Set 1): Dumbbell Incline Flyes - 10 @ 30 lbs
Chest (Set 2): Dumbbell Incline Flyes - 10 @ 30 lbs
Chest (Set 3): Dumbbell Incline Flyes - 10 @ 30 lbs

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 45 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 45 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 45 lbs

Chest (Set 1): Smith Machine Bench Press - 10 @ 110 lbs
Chest (Set 2): Smith Machine Bench Press - 10 @ 110 lbs
Chest (Set 3): Smith Machine Bench Press - 10 @ 110 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 3): Preacher Curl - 10 @ 70 lbs

Arms (Biceps) (Set 1): Alternate Hammer Curl - 10 @ 35 lbs
Arms (Biceps) (Set 2): Alternate Hammer Curl - 10 @ 35 lbs
Arms (Biceps) (Set 3): Alternate Hammer Curl - 10 @ 35 lbs

Arms (Biceps) (Set 1): Close Grip Standing Barbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 2): Close Grip Standing Barbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 3): Close Grip Standing Barbell Curl - 10 @ 20 lbs

Chest (Set 1): Smith Machine Decline Bench Press - 10 @ 50 lbs <plan to move this to the begining of my chest routine>
Chest (Set 2): Smith Machine Decline Bench Press - 10 @ 90 lbs
Chest (Set 3): Smith Machine Decline Bench Press - 10 @ 90 lbs
Chest (Set 4): Smith Machine Decline Bench Press - 10 @ 90 lbs

Monday - Back/Tri's

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 250 lbs
Back (Set 2): Wide Grip Lat Pulldown - 10 @ 250 lbs
Back (Set 3): Wide Grip Lat Pulldown - 10 @ 250 lbs

Back (Set 1): Seated Cable Rows - 10 @ 160 lbs
Back (Set 2): Seated Cable Rows - 10 @ 160 lbs
Back (Set 3): Seated Cable Rows - 8 @ 160 lbs

Back (Set 1): Barbell Shrug - 10 @ 140 lbs
Back (Set 2): Barbell Shrug - 10 @ 140 lbs
Back (Set 3): Barbell Shrug - 10 @ 140 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 35 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 10 @ 35 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 10 @ 35 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 150 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 150 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 10 @ 150 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 130 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 10 @ 130 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 10 @ 130 lbs

Back (Set 1): Hyperextensions - 10
Back (Set 2): Hyperextensions - 10
Back (Set 3): Hyperextensions - 10

RE: bigbearny's Journal (bigbearny)

Wed, 15 Sep 2004 21:48:54 GMT

ok this periodization routine is long.. exausting and in most cases painful.. it's going bye bye... especially since cpl commented that the workout i was doing seemed good

Wed - Shoulders/Legs

Legs (Set 1): Smith Machine Squat - 10 @ 0 lbs <was shown this version of sqats.. like this more than free bar squats since i don't have to worry about falling over backwards>

Legs (Set 2): Smith Machine Squat - 10 @ 0 lbs
Legs (Set 3): Smith Machine Squat - 10 @ 0 lbs
Legs (Set 4): Smith Machine Squat - 10 @ 0 lbs

Legs (Set 1): Leg Extensions - 10 @ 60 lbs
Legs (Set 2): Leg Extensions - 12 @ 90 lbs
Legs (Set 3): Leg Extensions - 12 @ 90 lbs
Legs (Set 4): Leg Extensions - 12 @ 90 lbs
Legs (Set 5): Leg Extensions - 12 @ 90 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 45 lbs
Legs (Set 2): Lying Leg Curls - 12 @ 75 lbs
Legs (Set 3): Lying Leg Curls - 12 @ 75 lbs
Legs (Set 4): Lying Leg Curls - 12 @ 75 lbs
Legs (Set 5): Lying Leg Curls - 12 @ 75 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 25 lbs
Legs (Set 2): Seated Calf Raise - 12 @ 45 lbs
Legs (Set 3): Seated Calf Raise - 12 @ 45 lbs
Legs (Set 4): Seated Calf Raise - 12 @ 45 lbs
Legs (Set 5): Seated Calf Raise - 12 @ 45 lbs

Shoulders (Set 1): Seated Dumbbell Press - 10 @ 20 lbs
Shoulders (Set 2): Seated Dumbbell Press - 12 @ 30 lbs
Shoulders (Set 3): Seated Dumbbell Press - 12 @ 30 lbs
Shoulders (Set 4): Seated Dumbbell Press - 12 @ 30 lbs
Shoulders (Set 5): Seated Dumbbell Press - 12 @ 30 lbs

Shoulders (Set 1): Side Lateral Raise - 12 @ 15 lbs
Shoulders (Set 2): Side Lateral Raise - 12 @ 15 lbs
Shoulders (Set 3): Side Lateral Raise - 12 @ 15 lbs
Shoulders (Set 4): Side Lateral Raise - 12 @ 15 lbs

Shoulders (Set 1): Barbell Upright Row - 12 @ 25 lbs
Shoulders (Set 2): Barbell Upright Row - 12 @ 25 lbs
Shoulders (Set 3): Barbell Upright Row - 12 @ 25 lbs
Shoulders (Set 4): Barbell Upright Row - 12 @ 25 lbs

RE: bigbearny's Journal (bigbearny)

Tue, 14 Sep 2004 08:11:24 GMT

ok back/tri "light" day from the periodization routine i found.. this felt more like a light day.. i predict friday's workout (first heavy day) will suck

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 115 lbs <warmup>
Back (Set 2): Wide Grip Lat Pulldown - 8 @ 140 lbs <warmup>
Back (Set 3): Wide Grip Lat Pulldown - 12 @ 175 lbs
Back (Set 4): Wide Grip Lat Pulldown - 12 @ 175 lbs
Back (Set 5): Wide Grip Lat Pulldown - 12 @ 175 lbs
Back (Set 6): Wide Grip Lat Pulldown - 12 @ 175 lbs

Back (Set 1): Seated Cable Rows - 10 @ 70 lbs <warmup>
Back (Set 2): Seated Cable Rows - 12 @ 120 lbs
Back (Set 3): Seated Cable Rows - 12 @ 120 lbs
Back (Set 4): Seated Cable Rows - 12 @ 120 lbs
Back (Set 5): Seated Cable Rows - 12 @ 120 lbs

Back (Set 1): Barbell Shrug - 10 @ 65 lbs <warmup>
Back (Set 2): Barbell Shrug - 12 @ 105 lbs
Back (Set 3): Barbell Shrug - 12 @ 105 lbs
Back (Set 4): Barbell Shrug - 12 @ 105 lbs
Back (Set 5): Barbell Shrug - 12 @ 105 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 20 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 12 @ 30 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 12 @ 30 lbs
Arms (Triceps) (Set 4): Standing Dumbbell Triceps Extension - 12 @ 30 lbs
Arms (Triceps) (Set 5): Standing Dumbbell Triceps Extension - 12 @ 30 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 60 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs
Arms (Triceps) (Set 4): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs
Arms (Triceps) (Set 5): Cable Rope Overhead Tricep Extension - 12 @ 90 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 65 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 12 @ 105 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 12 @ 105 lbs
Arms (Triceps) (Set 4): Seated Triceps Press - 12 @ 105 lbs
Arms (Triceps) (Set 5): Seated Triceps Press - 12 @ 105 lbs

Back (Set 1): Hyperextensions - 12
Back (Set 2): Hyperextensions - 12
Back (Set 3): Hyperextensions - 12
Back (Set 4): Hyperextensions - 12

Abdominals (Set 1): V-crunches - 12
Abdominals (Set 2): V-crunches - 12
Abdominals (Set 3): V-crunches - 12
Abdominals (Set 4): V-crunches - 12

RE: bigbearny's Journal (bigbearny)

Sat, 11 Sep 2004 14:02:38 GMT

ok i tried a new workout i found on www.leannesslifestyle.com.. i think the designer of this Awesome Periodization workout is a Sadist.. this workout hurt.. i needed spots to get out the bench presses.. and i thought my biceps were going to either burst into flames or just plain burst by the end of the DB curls.. but i managed to get through it somehow.. so here's the "light" day of this workout for Chest/Bi's

Chest

Dumbell Bench Press

10x20lbs <warmup> then 4 sets of 12x30lbs with 45-90sec rest between

Dumbell Incline Flys

4 Sets 12x25lbs with 45-90sec rest between

Barbell Bench Press

10x50lbs <warmup> then 4 sets of 12x80lbs with 45-90sec rest between

Biceps

Alternate Dumbell Curls

10x15lbs <warmup> then 4 sets of 12x25lbs with 45-90sec rest between

Barbell Standing Curl

4 Sets 12x15lbs with 45-90sec rest between

Cable Preacher Curls

10x30lbs <warmup> then 4 sets of 12x60lbs with 45-90sec rest between <no pin setting for 55>

so like i said this hurt a lot but i got through it....

RE: bigbearny's Journal (bigbearny)

Wed, 08 Sep 2004 18:20:52 GMT

Ahh to be back at my normal gym.. i still can't believe how much the other place sucked

Shoulders (Set 1): Side Lateral Raise - 10 @ 20 lbs
Shoulders (Set 2): Side Lateral Raise - 10 @ 20 lbs
Shoulders (Set 3): Side Lateral Raise - 10 @ 20 lbs

Shoulders (Set 1): Dumbbell Press - 10 @ 40 lbs
Shoulders (Set 2): Dumbbell Press - 10 @ 40 lbs
Shoulders (Set 3): Dumbbell Press - 10 @ 40 lbs

Shoulders (Set 1): Barbell Upright Row - 10 @ 30 lbs
Shoulders (Set 2): Barbell Upright Row - 10 @ 30 lbs
Shoulders (Set 3): Barbell Upright Row - 10 @ 30 lbs

Legs (Set 1): Barbell Squat - 10 @ 20 lbs
Legs (Set 2): Barbell Squat - 10 @ 20 lbs
Legs (Set 3): Barbell Squat - 10 @ 40 lbs

Legs (Set 1): Leg Extensions - 10 @ 110 lbs
Legs (Set 2): Leg Extensions - 10 @ 110 lbs
Legs (Set 3): Leg Extensions - 15 @ 110 lbs

Legs (Set 1): Lying Leg Curls - 10 @ 95 lbs
Legs (Set 2): Lying Leg Curls - 10 @ 100 lbs
Legs (Set 3): Lying Leg Curls - 10 @ 100 lbs

Legs (Set 1): Seated Calf Raise - 10 @ 45 lbs
Legs (Set 2): Seated Calf Raise - 10 @ 45 lbs
Legs (Set 3): Seated Calf Raise - 15 @ 45 lbs

Abdominals (Set 1): V-crunches - 15
Abdominals (Set 2): V-crunches - 15
Abdominals (Set 3): V-crunches - 15
Abdominals (Set 4): V-crunches - 15

OK i have a question for all of you.. these workouts are going great.. BUT on a few exercises i have problems with the weight.. take the dumbell shoulder presses.. i can do the weight but getting them up into the start position is getting tough.. also for back day the shrugs are at the limit of my grip.. any suggestions?

RE: bigbearny's Journal (bigbearny)

Tue, 07 Sep 2004 12:43:47 GMT

Ok.. today's workout sucked... i'll get to that but here's my workout

Back (Set 1): Wide Grip Lat Pulldown - 10 @ 240 lbs
Back (Set 2): Wide Grip Lat Pulldown - 10 @ 240 lbs
Back (Set 3): Wide Grip Lat Pulldown - 8 @ 240 lbs

Back (Set 1): Seated Cable Rows - 10 @ 160 lbs
Back (Set 2): Seated Cable Rows - 8 @ 160 lbs
Back (Set 3): Seated Cable Rows - 6 @ 160 lbs

Back (Set 1): Barbell Shrug - 10 @ 90 lbs
Back (Set 2): Barbell Shrug - 10 @ 140 lbs
Back (Set 3): Barbell Shrug - 10 @ 140 lbs

Arms (Triceps) (Set 1): Standing Dumbbell Triceps Extension - 10 @ 40 lbs
Arms (Triceps) (Set 2): Standing Dumbbell Triceps Extension - 10 @ 30 lbs
Arms (Triceps) (Set 3): Standing Dumbbell Triceps Extension - 10 @ 30 lbs

Arms (Triceps) (Set 1): Cable Rope Overhead Tricep Extension - 10 @ 100 lbs
Arms (Triceps) (Set 2): Cable Rope Overhead Tricep Extension - 10 @ 120 lbs
Arms (Triceps) (Set 3): Cable Rope Overhead Tricep Extension - 10 @ 120 lbs

Arms (Triceps) (Set 1): Seated Triceps Press - 10 @ 140 lbs
Arms (Triceps) (Set 2): Seated Triceps Press - 10 @ 140 lbs
Arms (Triceps) (Set 3): Seated Triceps Press - 10 @ 140 lbs

Back (Set 1): Hyperextensions - 10
Back (Set 2): Hyperextensions - 10
Back (Set 3): Hyperextensions - 10

ok now for the complaints.. (hope you guys don't mind me venting)

I will never go to the planet fitness gym in White Plains again.. first i didn't do abs because there was one crunch machine and there were people waiting to use it. and no V-crunch machine... then the normal seated tricep pressdown machine wasn't there so i had to use the plate loaded hammer machine which didn't function the same (the starting position had my arms out to the sides almost 90 degrees).. oh and the dumbells were soo poorly marked and in such bad order that i grabbed a 40 for the standing overhead tricep extentions which could've done some damage since i was only intending to do 30 (did 25's last week).. the hyper-extention station was stuffed between the assisted dip/pullup station and another cable station and felt like it could give out at any moment under my weight....

oh and my grip seems to be a problem doing shrugs.

RE: bigbearny's Journal (bigbearny)

Sat, 04 Sep 2004 12:11:01 GMT

Thanks now you see why i drove you all crazy while i was figuring out what to do.. i'm a computer tech so i research stuff a lot before doing it... but i've a long way to go before i'm really happy with the results.. less gut more muscle!!!

RE: bigbearny's Journal (cpl)

Sat, 04 Sep 2004 06:30:09 GMT

Jeez, you're doing some nice workouts here- Good job!

RE: bigbearny's Journal (bigbearny)

Sat, 04 Sep 2004 06:18:21 GMT

Actually if you noticed i've been doing these since ab exercises last friday.. and while they were sore over the weekend and into tuesday the past couple of days haven't been too bad.. so i expect more soreness in my chest and bi's than my abs... and my legs are still sore after throwing 2 new things at them wednesday.. squats and calf raises

RE: bigbearny's Journal (Marc David)

Fri, 03 Sep 2004 19:48:39 GMT

I predict.. sore abs tomorrow.

RE: bigbearny's Journal (bigbearny)

Fri, 03 Sep 2004 19:47:04 GMT

Ok It's Friday.. slight change.. today is Chest/Bi/Ab day

Chest (Set 1): Dumbbell Incline Bench Press - 10 @ 40 lbs
Chest (Set 2): Dumbbell Incline Bench Press - 10 @ 40 lbs
Chest (Set 3): Dumbbell Incline Bench Press - 10 @ 40 lbs
Chest (Set 4): Dumbbell Incline Bench Press - 10 @ 40 lbs

Chest (Set 1): Dumbbell Flyes - 10 @ 30 lbs
Chest (Set 2): Dumbbell Flyes - 10 @ 30 lbs
Chest (Set 3): Dumbbell Flyes - 10 @ 30 lbs

Chest (Set 1): Smith Machine Bench Press - 10 @ 110 lbs
Chest (Set 2): Smith Machine Bench Press - 10 @ 110 lbs
Chest (Set 3): Smith Machine Bench Press - 8 @ 110 lbs

Arms (Biceps) (Set 1): Preacher Curl - 10 @ 60 lbs
Arms (Biceps) (Set 2): Preacher Curl - 10 @ 70 lbs
Arms (Biceps) (Set 3): Preacher Curl - 10 @ 70 lbs

Arms (Biceps) (Set 1): Dumbbell Alternate Bicep Curl - 8 @ 35 lbs
Arms (Biceps) (Set 2): Dumbbell Alternate Bicep Curl - 7 @ 35 lbs
Arms (Biceps) (Set 3): Dumbbell Alternate Bicep Curl - 6 @ 35 lbs

Arms (Biceps) (Set 1): Close Grip Standing Barbell Curl - 10 @ 20 lbs
Arms (Biceps) (Set 2): Close Grip Standing Barbell Curl - 8 @ 20 lbs
Arms (Biceps) (Set 3): Close Grip Standing Barbell Curl - 8 @ 20 lbs

Abdominals (Set 1): V-crunches - 15
Abdominals (Set 2): V-crunches - 15
Abdominals (Set 3): V-crunches - 15
Abdominals (Set 4): V-crunches - 15

Abdominals (Set 1): Crunches - 30
Abdominals (Set 2): Crunches - 30