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Training Logs An area to document your training in a journal-format to help benefit others from your routines.

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post #11 of 34 (permalink) Old 04-11-2009, 10:06 PM Thread Starter
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Benefits of being a guy I guess, although I don't consider myself to be that strong. I don't workout with anybody and I usually go during odd hours so I'm not sure how I really compare with other people my size.

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post #12 of 34 (permalink) Old 04-14-2009, 02:07 PM Thread Starter
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Monday - Week 2 / Day 1

Chest/Triceps
Bench Press - 1x6 @ 215, 2x5 @ 225, 2x4 @ 240
Cable Flys - 3x8 @ 25/30/35

Shoulders
DB Side Raises - 3x8 @ 25/30/35

Triceps
Triceps Ext. (Rope) - 3x8 @ 55/60/65

Core
Weighted Sit-ups - 3x12 @ 35/40/45

Note: My endurance has been a bit low due to a head cold, but yesterday's workout was still productive. I'm entering the 2nd week of my bench program and so far am responding to the weights without any problems. I think for next Monday I am going to increase the weight used for the DB Side Raises by 5lbs each set. I also am not too happy with the rope extensions so I will change that to a different exercise, though I don't know what yet. Next Monday will also be the first failure test of this routine to see how well I handle 275lbs on bench.

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post #13 of 34 (permalink) Old 04-14-2009, 02:29 PM
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Damn, nice benching. How much do you weigh?
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post #14 of 34 (permalink) Old 04-14-2009, 08:34 PM Thread Starter
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175 as of this morning...

I've been trying to break into the 180's for awhile, but have had some setbacks from being sick recently.

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post #15 of 34 (permalink) Old 04-17-2009, 09:48 PM Thread Starter
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Wednesday - Week 2 / Day 2

Note: Took the day off due to a bad head cold.

Friday - Week 2 / Day 3

Rotator Cuff
Shoulder Rotations - 3x12 @ 15/15/15

Chest/Triceps
Bench Press - 2x3 @ 240, 2x2 @ 255, 1x30sec Neg @ 285
Weighted Dips - 3x6 @ 65/70/75

Trapezius
Barbell Shrugs - 3x8 @ 190/210/230

Core
Ab Rotations - 3x12 @ 140/155/170

Note: Today's workout was pretty good despite being on the back end of a head cold. My endurance seemed to take a pretty big as I felt fatigued pretty early into the workolut. This upcoming Monday will be my first failure test for 275, which although I have put up before, I'm still psyched for the challenge.

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post #16 of 34 (permalink) Old 04-17-2009, 10:04 PM
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Nice benching, but I am sure you can shrug an assload more weight than that.
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post #17 of 34 (permalink) Old 04-17-2009, 10:28 PM Thread Starter
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Yea, the weight on the shrugs is definitely low. I normally do DB shrugs and am limited to 100lb DB's at my gym and wasn't sure where to start off this time around.

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post #18 of 34 (permalink) Old 04-22-2009, 08:43 PM Thread Starter
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Monday - Week 3 / Day 1

Chest/Triceps
Bench Press - 1x6 @ 220, 1x5 @ 230, 1x4 @ 245, 1x1 @ 275
Incline DB Press - 3x8 @ 50/60/70

Shoulders
DB Side Raises - 3x8 @ 30/35/40

Triceps
Skullcrushers - 3x8 @ 65/70/75

Core
Weighted Sit-ups - 3x12 @ 35/40/45

Note: Today was my first failure test to see if I could put up 275 and it went very well. I was able to get the weight off the bench by myself and one great clean rep and got a second rep up with a slight touch of the bar by my spotter, so I'm not claiming that rep in this log since it was aided. In about two weeks I will make an attempt at 280.

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post #19 of 34 (permalink) Old 04-22-2009, 08:44 PM Thread Starter
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Wednesday - Week 3 / Day 2

Back/Biceps
Wide-Grip Pulldowns - 3x8 @ 140/160/180
Barbell Rows - 3x8 @ 140/160/180

Biceps
Barbell Curls - 3x8 @ 65/85/105

Core
Weighted Back Ext. - 3x12 @ 45/55/65

Note: Today was a great day at the gym, the weight seemed easy and I got a complement from one of the beefy trainers while I was doing my my last set of curls. I was using a normal preacher bar with 45s on each side so it looked pretty uber. My weight this morning was at 177.2 which puts me at about a 4 pound gain since I started this program. I was halfway expecting a loss of weight as I recently switched from BSN's True Mass (high carb/calorie) to ON's 100% Whey (low carb/calorie). I'm trying to lean out my abs for the ladies at the beach!

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post #20 of 34 (permalink) Old 04-22-2009, 10:33 PM
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Quote:
Originally Posted by Scarecrow View Post
Wednesday - Week 3 / Day 2

Back/Biceps
Wide-Grip Pulldowns - 3x8 @ 140/160/180
Barbell Rows - 3x8 @ 140/160/180

Biceps
Barbell Curls - 3x8 @ 65/85/105

Core
Weighted Back Ext. - 3x12 @ 45/55/65

Note: Today was a great day at the gym, the weight seemed easy and I got a complement from one of the beefy trainers while I was doing my my last set of curls. I was using a normal preacher bar with 45s on each side so it looked pretty uber. My weight this morning was at 177.2 which puts me at about a 4 pound gain since I started this program. I was halfway expecting a loss of weight as I recently switched from BSN's True Mass (high carb/calorie) to ON's 100% Whey (low carb/calorie). I'm trying to lean out my abs for the ladies at the beach!
What's ON?

Another board I post on is constantly jizzing over BSN Lean Dessert for some reason.

We will require pics of said abs.


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