New Year, New Log: -GSP-'s W/O Log - Page 29 - MMA Forum - UFC Forums - UFC Results - MMA Videos
Training Logs An area to document your training in a journal-format to help benefit others from your routines.

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post #281 of 285 (permalink) Old 09-15-2009, 02:24 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Sept 15th, 2009

Rope Extensions
80 / 12
90 / 10
100 / 8
80 / 12

Rope OH Extensions
70 / 12
80 / 10
90 / 8
70 / 12

Straight Bar Extensions
100 / 12
110 / 10
120 / 8
100 / 12

Weighted Dip Machine
135 / 12
150 / 10
165 / 8
135 / 12

Isolated Reverse Extensions
30 / 12
40 / 10
50 / 8
30 / 12

Skullcrushers
50 / 12
60 / 10
60 / 6 (fail, worn out)
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post #282 of 285 (permalink) Old 09-17-2009, 12:35 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Sep 16th, 2009

Wide Grip Lat Pulldowns
100 / 12
115 / 10
130 / 8
100 / 12

Straight Arm Pulldowns
40 / 12
55 / 10

Close Grip Lat Pulldowns
115 / 12
130 / 10
145 / 8
115 / 12

Hammer Strength Pulldown
180 / 12
200 / 8

Compound Rows
180 / 12
200 / 10
220 / 8
180 / 12

Braced DB Rows
40 / 8 (10 shrugs)
40 / 8 (10 shrugs)
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post #283 of 285 (permalink) Old 09-19-2009, 02:47 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Sep 18th, 2009 - Legs

Squats
135 / 12
155 / 10
185 / 8
205 / 4

Leg Press
140 / 12
180 / 12
230 / 10
270 / 8

Leg Extension
95 / failure (21 reps)
120 / 15

Smith Machine Standing Calf Raises
135 / 10, 10, 10, 10(straight, out, in, straight)
135 / 8, 8, 8, 8 (straight, out, in, straight)

Bunch of ab work after
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post #284 of 285 (permalink) Old 09-19-2009, 02:49 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Sep 19th, 2009 - Delts & Biceps

Delts:

Cable Laterals
30 / 12
40 / 10
30 / 12

Strict Press
95 / 12
105 / 10
115 / 6

Lateral Raise Machine
80 / 12
95 / 10
110 / 8
80 / 12

DB Fronts
15 / 12
25 / 10
30 / 8
20 / 12

Cable Upright Rows
80 / 12
100 / 10
120 / 8

Biceps:

EZ Bar Curls
50 / 10
70 / 10
90 / 8
90 / 6

DB Curls
35 / 10
40 / 8
45 / 6
45 / 6
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post #285 of 285 (permalink) Old 09-21-2009, 03:02 PM Thread Starter
Flyweight
 
Join Date: Dec 2006
Posts: 481
                     
Sep 21st, 2009 - Triceps & Abs

Triceps

Rope Extensions
80/12
90/10
100/8
80/12

Rope OH Extensions
70/12
80/10
90/8
70/12

Straight Bar Extensions
100/12
110/10
120/8
100/12

Weighted Dip Machine
135/12
150/10
165/8
135/12

Isolated Reverse Extensions
30/12
40/10
50/8
30/12

Skullcrushers
40/12
50/10
60/8
40/12

Abs

Decline Crunches
[BW] 3x20

Machine Crunches
[70] 3x30

Good day in the gym. Really feeling a good pump in the core and the triceps are nice and tight. They'll be sore tomorrow for sure. I had good energy taking Green Bulge before and sipping on some Intrabolic throughout the workout. Boys Like Girls Love Drunk album motivated me too! All in all a good workout.
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