Ahhhhh leg day! A serious one! I look foward to leg day!
Moderate weight, to get back in the the swing of things…
DL: 225x8 245x8 275x8 225x8
Squats: 225x8 225x8 245x8
Leg Press: 320x8 410x8 500x8
super setted with calve presses: same weight at 12 reps
Front Squat(first time doing): 135x8 155x8 175x8!! LOVED EM!
Iso Machine leg ext: 40x8 50x8 60x8
Hip abduction&adduction machine: 3 sets of 12 at 150lbs
Abs: !!!
I LOVE LEG DAY! YESTERDAY WAS KILLER BUT THAT IS JUST THE BEGINNING! NOTICE!!!
Did back late after both jobs. 930P 1-8-09
I don’t know what the issue was but I was not feeling this workout, everything was heavy!
Cable pulldowns: 100x10 140x8 160x6 180x5 140x8
Cable rows with close grip: 160x6 180x5 200x5 220x5 240x5
Reverse grip BB rows: 135x8 155x6 185x5frontgrip 135x8 135x8 WEAK!!!
Cable pull down behind head: 140x8 140x8 140x8 160x6
Straight arm pull downs: 50x8 60x5 70x5 70x5 75x5-cheated
One arm rows DB: 90x5 95x5 100x5 105x5(HEAVY)!
Machine lat pulldowns: 90x10 90x10 90x10 110x8
machine rows all three grips. 135x8 palms up 135x8 plams in 135x8 palms down.
Chest and Bi’s 1-13-09
Bench: 135x10 225x10 245x8 265x6 285x4 295x2 with help…ugh!
Incline DB press: 65x10 75x8 80x6 100x4
Decline Bench: 175x8 175x8 225x5
Cable Fly’s: 3 sets of 15 at 20lbs
Arnold pullovers: 65x8 65x8 65x8
Bi’s
Seated Db curls: 25x10 30x8 30x6 30x4
Cable Preacher curls Iso: 20x10 25x10 25x10
Machine Curls Iso: 50x10 40x10 40x10
Ahhh LEG DAY!!! I like doing deadlifts to start my leg day I have seen great progress by doing this. No lower back issues or anything to speak of.
DL: 225x8 245x5 275x 315x5
Squats(box): 135x10 225x5 275x5 295x5 315x5 335x5
Leg Press: 320x8 410x8 500x8 590x8
super setted with calve presses: same weight at 12 reps
Hack Squat: 180x8 270x8 360x8 450x8
Machine Leg Ext iso: 40x10 50x10 60x10
Hip abduction&adduction machine: 3 sets of each, 15 at 130lbs
So I only hit the gym two days last week. My GF had surgery Thurs and it does not look good for this week. With her, two jobs and school hopefully I can GET two this week. Multiple parts when I do.
Got a quick chest workout in. 1-19-09
BenchPress: 135x10 225x6 245x5 265x5 285x5 305x3 2 assisted
Incline Bench: 135x8 185x5 205x5 205x5 225x4
DB Flys: 25x10 30x6 35x6 40x6 40x6
Incline Cable Flys: 20x8 20x 20x8
Machine Press: 130x8 wide 130x8 reg 130x8 reg
Pec Deck Fly: 90x10 110x10 135x8 (forgot how good of a sqeeze and pump you can get from these)
Mon 1-26-09
Bench Press: 123x8 255x5 255x5 255x5 265x5 275x5
Incline DB Press: 85x5 90x5 95x5 100x5 100x5 2 assisted
Decline Bench: 175x6 175x6 175x6 wide175x8 wide175x8
Cable Fly’s low: 20x8 20x8 20x8 20x10
Cable Fly’s high: 25x8 25x8 25x8 25x8
Machine Press: wide130x10 reg130x10 reg130x10
Machine Fly’s: 100x8 100x8 105x8
Arnold pullovers: 60x8 60x8 60x8
light abs and core work
Tues 1-27-09
Back!
Hammer Strength High Iso Lat Pull down: 70lbsx10 90x10 135x8
Lat Pull down wide: 160x8 180x8 200x8 220x6
T-bar row: 75x10 90x12 90x12
One arm DB row: 85x6 90x5 95x5 100x5 105x5
Straight arm pulldowns: 60x10 60x10
ISo Straight arm pull down: 50x10 50x10
Hammer Strength Iso Row: 90x10 135x6 180x5 225x5
Seated Cable Rows: 200x8 200x8 200x8 220x6
Sun 2-1-09
Deadlift: 225x10 275x8 275x8 275x8
Squat: 135x10 225x8 275x5 275x5 275x5
Leg Press: 410x8 500x8 590x8
Hack Squat: 180x10 270x10 270x10
Iso leg ext: 50x12 50x12 50x12
Iso leg curl: 40x12 40x12 40x12
Mon 2-2-09 Chest and Shoulders
Bench: 135x10 255x8 255x8 255x7 255x7
Incline DB press: 85x8 85x8 85x8 85x8
Iso Cable Flys: 25x12 20x12 20x12 Med
20x12 20x12 20x12 Low
Decline DB press: 60x8 60x8 60x8 60x8
Smith behind the back shrugs: 185x10 185x10 185x10
Hammer Strength Shrugs:135 a side: 3 sets of 10
Side lat raises: 15x12 15x12 15x12
Front lat raises: 20x12 20x12 20x12
External Rotation: 15x12 15x12 15x12
Machine shoulder press: 70x10 60x10 60x10
Chest and some tri work 2/9/09
Bench Press: 265x8 265x7 265x7 275x4 225x8 +4 more forced/assisted
Incline DB press: 90x8 85x8 85x7 80x7 95x5
DB Flys: 30x10 35x10 35x8
Decline DB press: 55x10 55x10 55x10
Reverse Grip Bench: 135x10 135x10 175x8
Rope pull down: 50x10 40x10 40x15
ss/w Bentover overhead rope ext: 50x10 40x10 40x10
Cable kick backs: 40x12(oh) 40x10(uh) 40x10(oh)
Vbar pushdowns: 75x10 75x10 75x8
I have the Iron Gym at home so I did sets of 5 to 8 pull ups with different grips when I was bored…probably 8 to 10 sets. Cool thing to have around.
BACK! 2-10-09
Deadlift: 225x8 365x4 355x6 340x6 315x5 315x5
Pulldowns:10 back/10 front: 120 120 120
Seat cable Row: 160x8 180x8 200x8 220x8
DB Row: 100x8 105x6 110x6 140x5
Machine Seated row: 225x8 225x8
ISO Lat Row seated: 100x8 100x8 100x8
Machine Lat Pulldown: 100x10 100x10 130x8
Shoulders/traps/bi’s
Shoulder press(smith) 135x15 160x12 185x12 200x8 135x20
DB front raises: 25x8 30x8 35x8 35x8
One arm side lat raise: 25x8 25x8 25x8 25x8
BB upright row: 70x12 80x10 80x10 90x10
Low cable delt raises:20x10 20x10 25x10
Behind the back Shrugs(smith): 135x12 185x12 225x12
ISo Hammer strength shrugs: 135x10 180x10 180x10
Going to be doing 2 arm days a week:
Seated Incline curls: 25x10 25x10 30x10
Stand Alt Db curls: 35x8 35x8 40x8 40x5
Rope hammer curls: 30x8 30x8 30x8
Hammer Strength one arm Preacher curl: 35x10 35x10 45x10
Db concentration curl: 25x8 25x8 25x8
Iso machine curls: 40x10 40x10 40x10
Chest Bi’s Forearms… Helluva workout! Weight 199lbs. 2/16/09
Bench:135x10 260x8 260x8 260x8 260x8 295x3(2 assisted)
Incline DB bench: 85x8 90x8 95x6 100x5 105x5(assisted)
One arm Cable fly’s: 20x12 25x12 25x12
Decline bench: 225x4 185x6 185x5 225x4 230x4
Low cable fly’s: 20x10 20x10 20x10
PreacherCurl ez-bar: 75x10 75x10 95x10
Seated Incline DB curl: 20x15 20x15 20x15
Machine Curls elbows shoulder high: 60x10 70x8 90x5
Machine preacher curl: 110x10 110x10 140x6
Cable wrist curls palm down: 35x12 40x12 45x12
(arm up at 90 degree angle)
Cable wrist curls: 25x15 25x15 25x15
(arm down to side wrist flex out)
Hammer Strength Grip Machine:90x12 90x12 90x12 ss/w clip squeeze 20 20 20 KILLED MY FOREARMS!!!
Great back day!!! and some shrugs 2-17-09
Bent over longbar row with v handle: 90x15 135x12 180x12 225x6 180x10 135x12
Wide grip pull downs: 180x8 200x8 220x8 260x8
Close grip seated cable rows: 200x8 220x8 240x8 260x6
V handle pull downs: 160x8 160x8 160x8 180x5
One arm DB rows:(straps) 140x8 125x8 125x8 110x13
Reverse shrugs: 145x12 185x12 225x12
BB shrugs: 225x10 315x8 315x5 225x10
Light shoulders this morning at work in thier crappy gym… Also did 30 min cardio.
Machine Shoulder Press: 130x10 130x10 130x10 110x12
Front DB shoulder raises: 25x8 25x8 30x8 35x8
Side DB raises: 25x8 25x8 25x8
DB Lying Rear Lateral Raise: 20x8 20x8 20x8
3 sets of dips 15x
Legs (short afternoon workout) 2-19-09
and DL’s!! 45 mins!
DeadLifts: 225x8 275x6 315x5 335x5 365x4 385x1
Hack Squat:450x6 360x10 360x8 450x6
Seated leg curl: 90x10 100x10 110x10 120x10
Hammer Strength ISo Leg ext: 60x10 70x10 80x10 90x8
ISo standing leg curl: 50x10 50x10 60x10
Back day and traps 2-24-09 missed chest Monday making up today.
HammerStrength seated ISO rows: 135x10 180x10 225x10
Bent over longbar row with v handle: 135x12 180x12 180x10 180x10
Wide grip pull downs: 180x12 180x12
Close Reverse Pulldowns: 120x12 140x14
Close grip seated cable rows: 180x12 200x12 220x14
Incline reverse flys: 15x12 15x12 15x10
Wide Straight arm pulldowns:55x12 55x12 55x12
Straigth arm rope pull downs: 50x10 50x10 50x10
Seated ISO cable rows: 100x12 100x12 120x14
Reverse shrugs: 180x12 225x12 275x8
Hammer strength shrugs:the weight is each side: 135x10 180x10 225x7
We did the hammer strength ISO shoulder machine reverse and slightly bent over, this hit my back really hard: 75x10 90x10 90x10
Chest last night 2-25-09
BenchPress: 135x10 305x4 275x5 225x10 250x5 275x3 225x8(I know! lots of sets, it felt good though)
Flys: 25x10 30x10 35x10 40x8
InclineBench: 80x6 80x6 80x6 80x5
InclineFlys: 25x8 30x8 35x8
DeclineBench: 180x6 180x6 180x6 180x6 (felt weak)
MachineFlys: 100x8 100x8 100x8
MachinePress: 130x10 130x10 110x12
Did shoulders and som bi’s this past weekend tried new exercises and reps.
3/2/09 Chest/ tri’s
BenchPress:135x10 265x8 265x7 265x5 275x5 275x5(felt weak today)
InclineBench: 185x8 205x5 205x5 215x5 225x5
DB Bench deep stretch: 50x12 50x12 50x12
SS/w flys:20x12 20x12 20x12
Decline DB Bench: 40x10 40x10 60x10
SS/W fly’s: 20x10 20x10 20x10
Standing DB push outs: 20x12 20x12 20x12
(have no idea what to call it)
Machine Incline press: 60(each)x10 50x10 50x10
ss/w machine flys: 110x8 85x12 85x12
Cable Pushdowns Vbar: 90x12 95x12 75x15
Cable kickbacks: 45x12(oh) 45x12(uh) 45x12(oh)
Machine pushdowns: 180x12 190x12 150x15