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post #201 of 285 (permalink) Old 07-02-2009, 02:56 PM Thread Starter
Flyweight
 
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07.02.09

07.02.09

Volume chest, Cardio

chest

1. Flat Bench (1:30 intervals)
(160) 4x8
(175) 1x3 [wanted to go 6x5 here but the 4x8 killed it]

2. Incline Bench (1 min)
[135] 7x6

cardio

1. Stairmaster
15 minutes @ level 7, 153 calories burnt, 0.98 miles

2. Speed Interval Treadmill
12 minutes alternating between jog speed @ 4.0 mph every 30 seconds & 6.8 mph run speed every minute.
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post #202 of 285 (permalink) Old 07-03-2009, 01:26 AM Thread Starter
Flyweight
 
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Posts: 481
                     
07.02.09

Macros

Calories: 2480
Fat (g): 64
Carbs (g): 163.5
Protein (g): 235.8



Good day of dieting today, really getting leaner. I'd like to lower the carbs a bit but what can ya' do?
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post #203 of 285 (permalink) Old 07-03-2009, 02:31 PM Thread Starter
Flyweight
 
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Posts: 481
                     
07.03.09

07.03.09

Heavy shoulders, volume back

shoulders

1. Hammer Strength Iso Lateral Press
Warm up: (90) 1x12, (140) 1x8)
Working: (160) 1x6, (180) 1x6
Drop set: (180) 1x5, (140) 1x5, (90) 1x5

2. Nautilius Shoulder Press
(130) 1x8
(145) 1x8
(160) 1x8
(175) 1x6

3. Iowa's [10 fronts, 10 uprights, 10 OH Press;; rest 5 seconds do it again]
45lb plate x 2 sets

4. Side Laterals
(15) 1x10, (20) 1x8, (25) 1x8

back

1. Chins
30 total reps in 8:09

2. Wide Grip Lat Pulldowns
(100) 3x8
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post #204 of 285 (permalink) Old 07-05-2009, 09:28 PM Thread Starter
Flyweight
 
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Posts: 481
                     
07.05.09

07.05.09

Heavy legs

1. Squats
[135] 1x5 -- warm up
[175] 4x4 -- felt good

Drop set: 155x5, 135x5
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post #205 of 285 (permalink) Old 07-06-2009, 02:55 PM Thread Starter
Flyweight
 
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Posts: 481
                     
07.06.09

Quote:
Originally Posted by -GSP- View Post
06.28.09

Heavy chest, abs

chest

1. Flat Bench Press (2 min rest)
*95x12
*135x8
*185x3

working: (cycles of 1-2-3 reps, 2 min rest)
*195x1, 180x2, 165x3
*200x1, 180x2, 165x3

2. Incline DB Flys
*40x12
*35x14

3. Incline Hammer Press
*180x7
*200x5

abs:

1. superset: A1 & A2

A1: Decline Twists & Crunches (10 R, 10 L, 10 Crunches)
A2: Rope Crunches 14 @ 100 lbs, 12 @ 120 lbs

x2
07.06.09 - Heavy Chest

1. Bench Press
Warm up: [45] 1x10, 1x10 (underhand)

Working:
[175] 1x6
[190] 1x4
[205] 1x1
[185] 1x2
[155] 1x5

2. Incline Press
Warm up: [135] 1x5

Working:
[165] 1x3
[180] 1x3
[190] 1x1

Warm down:
[140] 1x10, 1x8

3. Hammer Strength Press
[180] 1x10, [230] 1x6

4. Flat DB Flys
[30] 1x10, [40] 1x6
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post #206 of 285 (permalink) Old 07-08-2009, 04:00 PM Thread Starter
Flyweight
 
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Posts: 481
                     
07.08.09

07.08.09

Heavy back, Medium bench

back

1. pull ups *
1x5 (narrow), 1x4 (shoulder width), 1x2 (**widest grip), 2x3 (***wide grip), 1x3 (wide grip), 1x3 (narrow)

*45 second rest to emphasize strength/size
**widest grip possible
***wide grip = wider than shoulder width


2. Wide Grip Lat Pulldown
(100) 1x10
(115) 1x5
(85) 1x8
(130) 1x2 ****

****exhausted

3. Barbell Row
(115) 1x8
(125) 3x6
(105) 1x12
(135) 1x4 +

+Shaky form

4. superset A1 & A2
A1: Chins -- (BW) 2x5, 1x4
A2: DB Rows -- (40) 1x10, 2x8

bench

1. Bench Press
(165) 3x6
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post #207 of 285 (permalink) Old 07-09-2009, 02:12 PM Thread Starter
Flyweight
 
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Posts: 481
                     
07.09.09

Quote:
Originally Posted by -GSP- View Post
06.22.09

PM: Heavy Shoulders, Light Triceps

shoulders:

1. Strict Press

*95x10, 115x6, 125x4, 130x3

2. Side Lateral Machine

*80x10, 95x10, 110x6, 110x6

3. Side Laterals -- DB's

*25x8, 25x8

4. Push Press

*155x2

triceps:

1. V Bar Pressdown (Single Pulley)

*42.5x10, 47.5x10, 52.5x10

2. Straight Bar Pressdown (Single Pulley)

*52.5x10, 52.5x10, 57.5x8

3. Cable Rope Extensions OH (Single Pulley

*27.5x10, 27.5x10, 32.5x8
07.09.09

Heavy shoulders

1. Strict Press
(95) 1x5 -- warm up
(105) 1x5
(115) 1x5
(125) 1x5
(135) 1x2 -- PR

2. Clean n Press
(85) 1x6 -- warm up [no leg drive]
(95) 1x6 [no leg drive]
(135) 1x3 [3rd rep = leg drive]
(135) 1x2

3. DB Laterals
(15) 1x10
(20) 1x10
(25) 1x8
-Drop set: 20x6, 15x6, 10x6
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post #208 of 285 (permalink) Old 07-10-2009, 02:40 PM Thread Starter
Flyweight
 
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Posts: 481
                     
07.10.09

Quote:
Originally Posted by -GSP- View Post
07.05.09

Heavy legs

1. Squats
[135] 1x5 -- warm up
[175] 4x4 -- felt good

Drop set: 155x5, 135x5
07.10.09 - Heavy legs

Warm up: OH Squats @ 45 lbs x 5 reps; stretching

1. Back Squat
[135] 1x5
[155] 1x6 -- extremely easy
[185] 1x4
[205] 1x2

2. Smith Machine Back Squat
[135] 1x10
[185] 1x5
[225] 1x3

3. Kneeling Leg Curls (each leg) - [25] 3x8

4. Standing Calves on Smith - [135] 3x20

5. Seated Calve Raises - [90] 4x12
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post #209 of 285 (permalink) Old 07-10-2009, 06:21 PM
Bantamweight
 
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Location: Virginia
Posts: 607
                     
Gettin strong man, keep it up

I heartily accept the motto, "That government is best which governs least"; and I should like to see it acted up to more rapidly and systematically.
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post #210 of 285 (permalink) Old 07-11-2009, 02:34 PM Thread Starter
Flyweight
 
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Posts: 481
                     
thanks brotha. trying to and i think i finally am. seems like i actually found what works best for me now. how's your leg doing?
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