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post #91 of 285 (permalink) Old 04-04-2009, 03:27 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
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04.04.09

Saturday
April 4th, 2009


Upper Pecs

Incline BB Press
3 x 10, 8, 8 @ 135 lbs, 145 lbs, 150 lbs

Incline DB Press
2 x 10, 8 @ 60 lbs, 70 lbs

Lower Chest

Decline BB Press
3 x 12, 12, 12 @ 135 lbs, 135 lbs, 135 lbs

Triceps

Rope Pushdowns
3 x 15, 10, 10 @ 90 lbs, 110 lbs, 110 lbs

V-Bar Pushdowns
5 x 12, 10, 10, 8, 3/3/5 @ 90 lbs, 110 lbs, 130 lbs, 140 lbs, 150 lbs / 120 lbs / 90 lbs

Incline Skullcrushers
3 x 12, 10, 8 @ 50 lbs, 60 lbs, 80 lbs

DB Overhead Extensions (both arms)
3 x 10, 8, 8 @ 60 lbs, 70 lbs, 80 lbs

Biceps

Alternating DB Curls
3 x 12, 10, 10 @ 25 lbs, 30 lbs, 35 lbs

Single Arm DB Preacher Curls
3 x 10, 10, 5/8 @ 15 lbs, 20 lbs, 30 lbs / 25 lbs

Standing Double Arm Concentration Cable Curls
4 x 10, 10, 10, 8 @ 30 lbs, 40 lbs, 50 lbs, 60 lbs

Seated DB Concentration (10 curl reps superset w / 10 hammers)
3 x 10 / 10, 8 / 8, 6 / 6 @ 20 lbs, 20 lbs, 25 lbs
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post #92 of 285 (permalink) Old 04-05-2009, 04:31 PM Thread Starter
Flyweight
 
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04.05.09

Sunday
April 5th, 2009



Legs


Leg Extensions
3 x 15, 12, 10 @ 105 lbs, 120 lbs, 135 lbs

Back Squats
1 warm up set @ 115 lbs for 15 reps
4 x 8, 5, 3/5, 2 @ 135 lbs, 155 lbs, 175 lbs / 135 lbs, 195 lbs

DB Lunges
2 x 10, 10 @ 15 lbs, 15 lbs

V Squat Machine (sled weight = 54 lbs, sled weight not included in #''s)
2 x 10, 10 @ 90 lbs, 90 lbs

-----------------

Front box squats w / smith machine, back box squats w / smith machine, leg press, and standing calf raises were also in the workout but I can't remember the numbers. Really focused on going deep on all the squats and exploded upwards with speed. Just a conditioning day..
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post #93 of 285 (permalink) Old 04-05-2009, 05:11 PM
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How long does all that shit take you?
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post #94 of 285 (permalink) Old 04-05-2009, 05:43 PM Thread Starter
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hour and fifteen minutes? i'm not really sure. i'll pay more attention next time.
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post #95 of 285 (permalink) Old 04-06-2009, 08:34 AM Thread Starter
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04.06.09

Monday
April 6th, 2009


Chest

Flat BB Press
1 warm up set @ 135 lbs for 10 reps
3 x 8, 8, 6 @ 155 lbs, 175 lbs, 185 lbs

Incline DB Press
3 x 8, 8, 6 @ 65 lbs, 65 lbs, 70 lbs

Smith Machine Incline BB Press
3 x 10, 8, 8 @ 135 lbs, 155 lbs, 155 lbs

High Pulley Cable Crossovers
3 x 10, 10, 8 @ 80 lbs, 100 lbs, 120 lbs

Pec-Deck Machine
3 x 10, 10, 10 @ 85 lbs x 3
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post #96 of 285 (permalink) Old 04-09-2009, 12:09 PM Thread Starter
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04.09.09

Thursday
April 9th, 2009



Shoulders

DB Press
4 x 12, 10, 8, 6/10 @ 45 lbs, 50 lbs, 60 lbs, 60 lbs * 30 lbs

Hammer Strength Shoulder Press
3 x 10, 8, 8 @ 140 lbs, 155 lbs, 170 lbs

DB Fronts
4 x 10, 10, 8, 10 @ 20 lbs, 25 lbs, 25 lbs, 20 lbs

DB Side Laterals
4 x 12, 10, 8, 6/4 @ 15 lbs, 20 lbs, 25 lbs, 25 lbs * 15 lbs

Rear Delt Flys
4 x 10, 10, 10, 10 @ 85 lbs, 85 lbs, 85 lbs, 85 lbs
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post #97 of 285 (permalink) Old 04-12-2009, 11:52 AM Thread Starter
Flyweight
 
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04.12.09

Sunday
April 12th, 2009



Chest

Incline DB Press
6 x 15, 10, 8, 5, 5, 3 / 8 @ 50 lbs, 60 lbs, 70 lbs, 75 lbs, 75 lbs, 80 lbs / 45 lbs

Smith Machine Incline Press
4 x 10, 8, 4, 8 @ 135 lbs, 155 lbs, 185 lbs, 135 lbs

Hammer Strength Incline Press
2 plates x 15
4 plates x 10
6 plates x 5

High Pulley Cable Crossovers
3 x 12, 10, 10 @ 40 lbs, 50 lbs, 60 lbs

Low Pulley Cable Crossovers
2 x 10, 10 @ 40 lbs, 50 lbs

Pec Deck Machine
3 x 10, 10, 8 @ 85 lbs, 115 lbs, 130 lbs

-------------------------------------------

I did workout Friday & Saturday as well, just have been way too lazy to record the data. Did some monster sets for Bi's / Tri's on Friday and did some intense legs focused on hypertrophy yesterday.
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post #98 of 285 (permalink) Old 04-14-2009, 02:45 PM Thread Starter
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Tuesday
April 14th, 2009


Triceps

Dips
3 x 10, 10, 10 @ BW, BW, BW

Rope Pushdowns
4 x 15, 10, 10, 8 @ 80 lbs, 90 lbs, 100 lbs, 110 lbs

Short Bar Pushdowns
4 x 12, 10, 10, 8 @ 90 lbs, 110 lbs, 120 lbs, 130 lbs

DB Extensions (Double Arm)
4 x 12, 12, 10, 8 @ 45 lbs, 45 lbs, 55 lbs, 65 lbs

EZ Bar Incline Skullcrushers (Hit 10 CG Presses Immediately After)
3 x 12, 10, 8 @ 50 lbs, 60 lbs, 70 lbs

V Bar Pushdowns (Drop Sets)
3 x 10, 8, 6 (failed to hit 8 reps) @ 110 lbs, 90 lbs, 70 lbs

Cardio
35 minutes on Treadmill; mix up between light incline walking & running @ 6.0 mph. 250 calories burnt total.

-----------------

So, I did workout yesterday. Did some shoulders, lots of wide grip pullups, thirty minutes worth of abs, and twenty minutes of cardio. Let me be honest with you when I say this, my entire upper body is cashed apart from my biceps right now.

I really need to get some motivation to post ALL my workouts instead of doing it every other day. We'll see how it goes.. It's not that I don't find it beneficial and don't want to, my laziness just overtakes my dedication.

Legs tomorrow, most likely.
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post #99 of 285 (permalink) Old 04-17-2009, 10:34 AM Thread Starter
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04.17.09 - Heavy Chest / Volume Chest

A) Flat Bench
Warm Up:
[95] 1x12
[135] 1x8
[155] 1x3
Acclimation:
[175] 1x1
Potentiation:
[200] 1x1
Working:
[175] 3x4*
Static Hold:
[225] 10 seconds**

*Last set (third set) was followed by a drop set @ 135 lbs for 8 reps.
**Unrack the weight and simply hold for 10 seconds then re-rack it.

B) Incline DB
[70] 3x5

C) 1 Arm Incline Hammer
[90] 1x5 (Right/Left)
[180] 1x3 (Right/Left)
[200] 1x5 (Right/Left)

D) Incline Chest
[125] 2x10
[135] 1x8 + 1x6

E) Cable Crossovers
[50] 3x12
[40] 1x15
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post #100 of 285 (permalink) Old 04-24-2009, 02:45 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Friday
April 24th, 2009


A) Flat Bench
[Bar/45] 1x15
[135] 1x8
[155] 1x5
[175] 1x2 (superset with incline pushups to failure)
[185] 1x1
[135] 1x10

B) Flat DB
[50] 2x10
[65] 1x6
[70] 1x3

C) Flat DB Flys
[20] 1x15
[25] 1x10

D) Incline DB Flys
[20] 1x10
[25] 1x10
[30] 1x10

E) Incline Hammer
[90] 1x15
[180] 1x8
[230] 1x4

F) Fly Machine
[85] 1x12
[115] 1x8
[130] 1x6

------------------------------

Misfortune, misfortune, misfortune. Let me tell you my story (not that anyone wants to hear it but I'll enlighten everyone anyways...

Everything was going well: size at an all time high, my cut was going great, strength was through the wall, diet was good, 1RM's were high, etc,. I took this last Sunday off to rest and recooperate for the upcoming week.

Woke up Monday morning, went to the gym @ 5 AM, trained legs, squatted my ass off, and felt really good. Maintained my diet throughout the day, went to college courses, and then went back to the dorm to grab some healthy food before I had to work. Maxed out on some good shit and felt good. Later went to work that night and continued on with my job. My ******* stomach started hurting so I left work early.

Laid down at about 8:30 trying to calm down but my stomach was still clearly upset. At about 9:30 I got up with a horrible feeling, ran to the toilet, and then proceeded by throwing absolutely EVERYTHING up. After about 10 minutes of puking, I started running a 104 degree fever. Took some advil and called it a night.

Ended up waking up four times and puking up everything in my system six times that Monday night / Tuesday morning; it was God awful.

Obviously, I came down with one of the most intense stomach flu's I've ever had which is a shame. Seems like whenever I make progress it gets ****ed up. Finally felt better today and hit the gym with no fever. Still no appetite whatsoever but **** it..

Weighed myself on the scale and it wasn't good. Went from 177 on my cut straight down to 168.
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