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Post by muscle_g on Dec 1, 2008 14:45:05 GMT -8
Monday 12/1/08 Bench
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 90x12, 100x12
Bench Press
45x10
95x8
135x5
185x3
225x1
235x6
240x6
225x8
Rack Lockouts
275x2x2
Nautilus Compound Rows
200x12
220x12
240x12
DB Shrugs(static hold)
50x12
55x12
60x12
Rear Delts on Pec-Dec
95x12
110x12
125x12
One-Arm Overhead DB Extensions
30x12
35x12
40x12
each arm
Hammer Curls
25x12
30x12
35x12
(Had a pretty good workout, pecs are toasted lol. I'll probably start back training in my shirt after this month.)
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Post by muscle_g on Dec 2, 2008 17:07:03 GMT -8
Tuesday 12/2/08 Squats
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 50x15, 65x12
Seated Calf Raises: 45x20x2
Squats
45x5 close-stance
45x5 medium-stance
45x5 comp stance
135x3
225x2
315x1
365x2(Briefs, Belt)
385x2(Briefs, Belt)
405x2(Briefs, Belt, knee wraps)
Close-Stance Squats
275x3
295x3
315x3
no gear
Ultra Wide-Stance Squats
135x10
145x10
1-Legged Seated Leg Curls/1-Legged Leg Extensions
50x12/50x12
65x12/65x12
80x12/65x12
each leg
Seated Calf Raises
75x20x3(2 legged)
45x20x2(1 legged)
Side Cable Crunches
90x15
100x15
110x15
Standing Cable Crunches
140x12
160x12
180x12
200x12
(Squat sets felt strong. My strength is coming back since the weight loss.)
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Post by muscle_g on Dec 4, 2008 16:56:03 GMT -8
Thursday 1/4/08 Declines
Warm-Up
Side Raises: 3x12, 5x12, 8x12
Hammer Curls: 10x15, 12x15, 15x15
Pull Downs: 70x12, 80x12, 90x12
Decline Press
45x10
95x8
135x5
185x3
225x2
275x1
290x6
295x6
270x8
Tricep Pressdowns
100x12
120x12
140x12
One-Armed
40x12
50x12
each arm
Nautilus Compound Rows(close-grip)
160x12
180x12
200x12
Rear Delts on Pec-Dec
80x12
95x12
110x12
Seated Side Raises
5lbs DB's 3 sets of 25
(Had a pretty good workout, Declines felt strong tonight considering it's been about a month since I've been able to go heavy on them.)
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Post by muscle_g on Dec 5, 2008 20:08:36 GMT -8
Friday 12/5/08 Deadlifts
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 70x12, 80x12
Deadlifts- Sumo
135x5
225x5
315x3
365x1
405x1(Briefs, Belt)
425x1(Max DL suit/straps down, Briefs, Belt)
455x1(Max DL suit/straps up, Briefs, Belt)
Stiff-Legged DL's
275x3
295x3
315x3
Calf Presses on Leg Press
175x20x3(2 legged)
135x20x2(1 legged)
Cable Side Bends
100x15
110x15
120x12
Seated Machine Crunches
120x20
140x20
160x20
(Good workout, all deadlift sets were strong and fast. My body weight was at 229lbs tonight.)
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Post by muscle_g on Dec 9, 2008 3:05:00 GMT -8
Monday 12/8/09 Bench(WK 2)
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12
Bench Press
45x10
95x8
135x5
185x3
225x2
260x1
290x3(DD shirt)
300x3(DD shirt)
310x3(DD shirt) all 3 shirted sets are PR triples at this light of bodyweight
225x3x2(close-Grip)
135x6(Reverse Grip)
150x6(Reverse Grip)
Lying DB Extensions
30x12
35x12
40x12
Nautilus Compound Rows(wide-grip)
190x12
210x12
230x12
DB Shrugs(static hold)
45x12
50x12
55x12
Rear Delts on Pec-Dec
95x12
110x12
125x12
Hammer Curls
20x12
30x12
40x12
(Very good workout tonight, all bench sets felt very strong. My left shoulder and trap area was kinda sore today, I think my back is out of wack and I need to go to the Chiro. The reverse grip benches hurt my wrist and left shoulder and not in a good way lol.)
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Post by muscle_g on Dec 9, 2008 17:29:16 GMT -8
Tuesday 12/9/08 Squats(WK 2)
Warm-Up
Seated Leg Curls: 50x15, 65x15
the leg ext. machine is broke
Squats
45x5 close-stance
45x5 medium-stance
45x5 comp stance
135x3
225x2
315x1
365x1(Briefs, Belt)
405x1(Briefs, Belt)
455x1(Leviathan suit/straps down, Briefs, Belt) didn't hit depth
500x1(Leviathan suit/straps down, Briefs, Belt, Knee Wraps) 1in or so above depth
550x1(Full gear) 2-3in above depth
got to get my static strength back up for squats, the weights are feeling heavy on my back
Close-Stance Squats
225x5
245x5
265x5
no gear
Ultra-Wide Stance Squats
135x10
145x10
Seated Calf Raises
75x20x3(2 legged)
45x20x2(1 legged)
Standing Cable Crunches
100x15
110x15
120x15
Standing Cable Crunches
120x12
140x12
160x12
180x12
(That was it, it's been awhile since I have done squats with my suit on. I am gonna try and get my body used to the heavier weights again.)
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Post by muscle_g on Dec 10, 2008 17:11:45 GMT -8
Wednesday 12/10/08 Aux(WK 2)
Straight-Arm Pulldowns
40x12
50x12
60x12
Face Pulls
40x12
50x12
60x12
Wide-Grip Shrugdowns
90x12
100x12
110x12
Nautilus 4-Way Neck Machine
25x20x2
all 4 sides
Adducter/Abducter Machine
70x20x2(in & out)
Seated Crunch Machine
90x20
100x20
110x20
Standing Calf Raises
50x20x3(2 legged)
30x20x2(1 legged)
Reverse Wrist Curls
25x20x3(2 armed)
15x20x2(1 armed)
Elliptical: 20mins
(That was it, bodyweight still holding at 229lbs)
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Post by muscle_g on Dec 11, 2008 15:09:50 GMT -8
Thursday 12/11/08 Declines(WK 2)
Warm-Up
Side Raises: 5x12, 8x12
Hammer Curls: 10x15, 15x15
Pull Downs: 80x12, 90x12
Decline Press
45x10
95x8
135x5
185x3
225x2
275x1
300x6
305x6
280x8
Nautilus Compound Rows
140x12
160x12
180x12
Rear Delts on Pec-Dec
65x12
80x12
95x12
Side Raises
10x12
15x12
20x12
Seated One-Arm DB Exts.
20x12
25x12
30x12
each arm
One-Arm DB Preacher Curls
15x12
20x12
25x12
each arm
(Good workout, all decline sets felt strong.)
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Post by muscle_g on Dec 13, 2008 6:36:43 GMT -8
Friday 12/12/08 Block Pulls(WK 2)
Warm-Up
Leg Extensions: 35x25, 50x25
Seated Leg Curls: 35x25, 50x25
Pull Downs: 80x12, 90x12
Block Pulls
135x5
225x5
315x3
365x1
405x1
405x6
455x4, missed 5th rep because my finger nails caught the skin on my thighs
Trap-Bar Pulls
145x5
235x5
325x5
1-Legged Seated Leg Curls
50x12
65x12
each leg
1-Legged Leg Etensions
50x12
65x12
each leg
Calf Presses on Leg Press
225x20(2 legged)
135x20(1 legged)
Side Cable Bends
90x15
100x15
Seated Crunch Machine
110x20
125x20
(That was it, I was sore and tired feeling today. But still had an alright workout.)
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