What I'm up to...

I

IWalkAlone

0
Figured I'd transfer my journal in here, as it is easier to look at than on my Blackberry. Will only back up the past week. All workouts done with 2-1-2 rep timing and shooting for under an hour.

3/27/10 Chest/tris

Machine flies: 15x52.5/2x70x10
Smith Machine Incline: 3x185x8
Incline DB 50x12/2x60x10
Hammer strength press: 3x2 platesx10
Machine cable press: 12x88/2x105x8

Pushdowns 75x20/105x12/135x8
Rolling DB extensions 12x20/10x25/6x30
Overhead rope extensions 3x60x12
Bench Dips 3x12

46 minutes
 
3/28/10
Back and bis:

Lat Pull downs 115x12/145x10/2x160x8
Cable Rows 135x10/3x150x8
Unilateral close grip pulldown 140x12/3x176x10
Cable pullovers 4x105x12,10,10,10

BB Curls 45x15/65x12/85x8
Hammer Curls 3x35x8
Hammer strength Preacher curls 3x35x10
Spider curls 3x20x10

wrist curls 3x85x10
reverse wrist curls supersetted with reverse curls: 3 sets each x 10 reps x 45

52 minutes
 
3/30/10

Shoulder Press machine 60x15 3x100x10
Arnolds 40x12/50x8/60x6
DB side Lateral raises 20x12/2x25x12
Cable side laterals 3x35x10
rear delt flies 3x25x12
Reverse Pec Deck 3x35x15

DB Shrugs 50x12/65x10/ 75x8
Hammer Shrugs 3x135x12

Toe Presses 3x150x15
Seated Calf (3x70x15) Supersetted with Standing calf (3x135x15)
 
5/3/10
Legs/abs

Extensions 15x50/2x15x70
Leg Press 315x15/405x12/495x10
Hack Squat 3x185x12
Squats 3x185x20
Hammer strength uniltaeral leg curl 4x25x15
Seated leg curl 50x15/3x70x10

Hanging leg raises 3x15
Cable crunches 3x105x15,15,12

54 minutes
 
5/4/10

Machine flies 15x52.5/3x70x10
Smith Machine Incline 4x185x8
Incline DB 3x60x10
Flat bench press 4x225x10

Pushdowns 75x20/105x12/135x8
Rolling DB extensions 12x20/10x25/6x30
Overhead rope extensions 3x60x12
Bench Dips 3x12

46 minutes
 
5/5/10

Lat Pull downs 120x12/150x10/2x160x8
3/4 deadlifts 4x225x8
Cable Rows 135x10/3x150x8
Hammer strength rows 4x 125 each side x 8

BB Curls 45x20/65x12/85x8/95x6
Hammer Curls 4x35x8
Hammer strength Preacher curls 4x45x10

wrist curls 3x85x10
reverse wrist curls 3x65x10
reverse curls: 3x45x10

66 minutes
 
5/7/10

Shoulder Press 135x15 3x165x10
Arnolds 3x50x10
DB side Lateral raises 3x25x10
Cable side laterals 3x35x10
rear delt flies 3x25x12
Reverse Pec Deck 3x35x15

Cable shrugs 3x225x12
Barbell shrugs 3x185x10

Toe Presses 3x150x15
Seated Calf 3x70x15
Standing calf 3x185x15

58 minutes
 
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