My powerlifting journal

RE: My powerlifting journal (ironraider52)

Tue, 09 Oct 2007 09:17:55 GMT

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.

RE: My powerlifting journal (ironraider52)

Mon, 08 Oct 2007 08:07:29 GMT

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.

RE: My powerlifting journal (ironraider52)

Mon, 01 Oct 2007 12:18:02 GMT

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.

RE: My powerlifting journal (ironraider52)

Wed, 26 Sep 2007 07:08:08 GMT

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.

RE: My powerlifting journal (ironraider52)

Mon, 24 Sep 2007 19:10:10 GMT

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.

RE: My powerlifting journal (ironraider52)

Sat, 22 Sep 2007 06:03:17 GMT

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

RE: My powerlifting journal (ironraider52)

Wed, 19 Sep 2007 20:21:06 GMT

chest/biceps
flat barbell bench press:
45x20
135x25
225x12 2 sets
275x8 2 sets
315x5 2 sets
335x3 2 sets

machine chest press:
180x8
270x6 4 sets

decline dumbell bench press:
100x12 4 sets

decline dumbell flies:
50x10 3 sets

pec deck:
whole stack 4 sets of 12

serratus:
50x20
55x18
60x16
65x14
70x12
100x8 2 sets
80x10 2 sets

dumbbell preacher curls:
35x12 3 sets
40x10 3 sets

side swing hammer curls:
50x10 2 sets
60x8 2 sets
35x20 2 sets

forearm curls:
45x10
55x8
65x6
65x6
55x8
45x10

wow, i feel strong as **** right now lol...

RE: My powerlifting journal (ironraider52)

Tue, 11 Sep 2007 15:27:23 GMT

parallel squat:
45x10
135x10
185x10
225x10
275x10
315x8
365x4

front squat smith machine:
95x12
145x10

standing leg curls:
90x10 2 sets
114x10
135x8
160x6

hip abductor:
4 sets

hip adductor:
4 sets

arnold presses:
35x12
55x8
80x6

side raises thumbs up:
25x15 3 sets

side raises regular:
30x10 3 sets

barbell front raises:
40x12
60x10 3 sets
70x10

machine shoulder presses:
60x10 3 sets

traps:
superesetting...done b4 shoulders but after legs

RE: My powerlifting journal (ironraider52)

Mon, 10 Sep 2007 08:44:26 GMT

back+triceps:

strait arm lat press downs:
70x15 5 sets

wide grip single armed lat pulls:
16x25
20x18 2 sets
24x14 2 sets

single armed dumbbell rows:
75x15
90x10 2 sets
100x10
120x6-8 2 sets

machine rows:
90x15
110x15
130x12
140x10
180x8

close grip underhand pull downs:
180x6 6 sets

close grip bp:
135x10
155x10
185x10
225x8
245x6
275x3
225x8
155x10
135x10

v-bar tricep press downs:
110x15 2 sets
130x12 2 sets
160x10 2 sets

donkey kick backs:
25x12 4 sets

reverse grip single arm pull downs:
10x15
12x12 3 sets

cardio:
32 mintes total

RE: My powerlifting journal (ironraider52)

Mon, 03 Sep 2007 08:11:11 GMT

decided to take the day off....i got up this morning not planning on weighing myself for about a month so i could surprise myself because im pretty confident that m diet is good enough.

ne way so i got up and i found out that ive lost ten lbs this week jus by cleaing up my diet and eating 2200 cals a day and doing my workouts solid and stuff. IM sure that half about 5-7 lbs was jus water weight but...i was pumped

thinkin about taking the day off today and jus resting to hopefully slow down my weight loss a bit to keep the most muscle and strength i can

RE: My powerlifting journal (ironraider52)

Sun, 02 Sep 2007 08:52:34 GMT

strait arm lat push downs:
60x30 3 sets
80x25

seated cable pulls:
(single armed first):
18x25
22x25
28x18
(both arms):
34x12 3 sets
40x10 3 sets
last set drop set to
30x15
20x25(same drop set)

close grip t-bar belly pulls:
90x20
135x15 3 sets

smith machine dorian yates rows:
185x8
225x8
255x8 3 sets

SLDL(slight bend in knees):
135x15 4 sets
185x10 2 sets
225x8 2 sets

spider curls:
40x15
60x10 3 sets

machine cable curls:
100x12 3 sets

seated dumbbell curls:
40x10 3 sets

reverse curls:
45x20
55x15
65x12
55x15
45x20

treadmill:
37 minutes

wow, what a workout...that was a sweaty one lol...got home and ate some high protein turkey. mmmm

RE: My powerlifting journal (ironraider52)

Wed, 29 Aug 2007 06:19:00 GMT

sub-supinal grip incline bench:
75x15 3 sets
superset with:
med grip push-ups:
25 reps
3 setss

incline dumbbell flies:
40x15 4 sets
superset with:
incline press machine:
100x12 4 sets

machine flies:
70x12 3 sets
superset with:
strait bar tricep press downs:
110x15 3 sets

close grip bp:
165x10 3 sets
superset with:
cord press downs:
110x12 3 setss
superset with:
serratus(e-z bar curl):
70x15 3 sets

reverse grip single hand pull downs:
40x15 4 sets
superset with
serratus(dumbbell):
70x15 4 sets

cardio:
treadmill for 60 minutes

RE: My powerlifting journal (ironraider52)

Tue, 28 Aug 2007 14:03:51 GMT

today i did shoulders and legs, dealing more with supersetting and cardio lifting with high reps. prlly burnt 150 calories.

RE: My powerlifting journal (ironraider52)

Mon, 20 Aug 2007 14:53:35 GMT

parallel squat:
45x20
135x15
225x12
315x8

leg press:
360x12
540x10

leg curls:
8 sets

dumbbell shoulder presses:
60x15
85x6 2 sets

standing front raises:
40x12 3 sets

seated front raises:
25x12 3 sets

side delts:
6 sets

traps:
8 sets

rear delts:
12 sets

248 this morning, doing some back and bi's tmw.

RE: My powerlifting journal (grantoiz)

Mon, 20 Aug 2007 05:22:04 GMT

bloddy hell your lifts are righttt up. nice one.