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Jan. 07/07, 09:33 AM
|  | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | Sun 1/7/2007
BW 207.5
ATG Box Squats
8x135
3x225
8x3x265
incline situps 12x25 lbs dumbell behind head
seated calf raises 8x6 plates
incline situps 10x25 lbs dumbell behind head
seated calf raises 7x6 plates
seated calf raises 8x5 plates
seated calf raises 8x5 plates
seated calf raises 10x4 plates |
Jan. 09/07, 07:43 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Tuesday 1/9/2007
BW: 208.5
Handstand Pushups: 11xBW
Widegrip Pullups: 12xBW
Dips: 16xBW+50 lbs
Bench: 12x135
Hammer Strength Iso-Row: 12x3 plates each side
Bench: 8x185
Hammer Strength Iso-Row: 8x4 plates each side
Bench: 3x225
Hammer Strength Iso-Row: 8x4 plates each side
Bench: 8x195
Hammer Strength Iso-Row: 8x4 plates each side
Bench: 8x195
Hammer Strength Iso Lat Pulldown: 8x3 plates each side
Bench: 8x195
Hammer Strength Iso Lat Pulldown: 8x3 plates each side
Dumbell Seated Triceps Extension 12x35's
Standing Dumbell Curls 12x45's
Dumbell Seated Triceps Extension 8x35's
Standing Dumbell Curls 8x45's |
Jan. 10/07, 07:16 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Wednesday 1/10/2007
Active Recovery day for lower body
Leg Extension: 15x170
Leg Curl: 15x110
Leg Extension: 13x210
Leg Curl: 15x110
Cybex Squat Press: 12x5 plates each side
Good Morning: 15x45
Cybex Squat Press: 12x7 plates each side
Good Morning: 12x100
Cybex Squat Press: 12x8 plates each side
Good Morning: 12x100
Cybex Squat Press: 12x9 plates each side
Cybex Donkey calf raise 2x15x5 plates each side |
Jan. 11/07, 06:56 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Thursday 1/11/2007
BW 209.0
Warmup:
Handstand Pushups 3xBW Ouch, my left shoulder hurts big time, I guess I have to avoid flat bench presses and narrow grip bench press for awhile
Widegrip Pullups 12xBW
Dips 16xBW+50
Dumbell Row 12x80's
Seated Widegrip Behind the Neck Press 12x95
Dumbell Row 8x90's
Seated Widegrip Behind the Neck Press 6x135
Dumbell Row 8x90's
Seated Widegrip Behind the Neck Press 6x135
Dumbell Row 8x90's
Seated Widegrip Behind the Neck Press 6x135
Curl Bar Preacher Curl 12x60
Seated Widegrip Behind the Neck Press 6x135
Curl Bar Preacher Curl 11x60
Triceps Pressdowns 12x70
Triceps Pressdowns 12x70 |
Jan. 12/07, 06:41 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Friday 1/12/2007
BW: 211.5 Wow, that's the first time I weighed over 210! I guess my bulking is working!
Deadlift:
8x135
6x225
6x315
3x390 lost my grip!
4x340 grip failed again!
4x340 grip failed yet again! I guess I have to use straps or work on grip strength some more; let's try something else:
Snatch grip deadlift on a 4" platform
5x225 wow, these are a lot harder, especially when your lower back is already fatigued from doing heavy deadlifts
6x225
Hanging Leg Raises: 12x10 pound dumbell between feet
Hanging Leg Raises: 12x10 pound dumbell between feet |
Jan. 13/07, 02:01 PM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Saturday 1/13/07
BW 211.0
Handstand Pushups: 5
Widegrip Pullups: 12
Dips: 16xBW+50 lbs
Incline Dumbell Press 12x60's
Widegrip Pullups 5xBW+30
Incline Dumbell Press 12x70's
Widegrip Pullups 5xBW+30
Incline Dumbell Press 8x80's
Nuetral grip Pullups 7xBW+30
Incline Dumbell Press 6x90's
Nuetral grip Pullups 6xBW+30
Narrow Grip Chins 8xBW
Lying Triceps Extension 12x105
Narrow Grip Chins 7xBW
Lying Triceps Extension 12x105 |
Jan. 14/07, 09:34 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Sun 1/14/2007
BW 209.5
ATG Box Squats
8x135
3x225
10x3x270
hanging leg raises 15x10 lbs dumbell
seated calf raises 6x6 plates
hanging leg raises 12x10 lbs dumbell
seated calf raises 6x6 plates
incline situps 12x15 pound dumbell beind head
seated calf raises 8x5 plates
incline situps 12x15 pound dumbell beind head
seated calf raises 8x5 plates
seated calf raises 12x4 plates |
Jan. 16/07, 10:01 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Tuesday 1/16/2007
BW 209.0
Warmup:
Handstand Pushups 8xBW my left shoulder is a lot better, not perfect, but better
Widegrip Pullups 12xBW
Dips 16xBW+50
Seated Widegrip Behind the Neck Press 12x95
Dumbell Row 12x80's
Seated Widegrip Behind the Neck Press 8x135
Dumbell Row 12x85's
Seated Widegrip Behind the Neck Press 8x135
Dumbell Row 12x90's
Seated Widegrip Behind the Neck Press 8x135
Curl Bar Preacher Curl 12x60
Triceps Pressdowns 12x70
Curl Bar Preacher Curl 12x60
Triceps Pressdowns 12x70 |
Jan. 17/07, 08:59 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Wednesday 1/17/2007
BW 211.0
Leg Extension: 15x170
Leg Curl: 15x115
Leg Extension: 13x210
Leg Curl: 15x115
Good Morning: 15x45
Cybex Squat Press: 12x6 plates each side
Good Morning: 12x95
Cybex Squat Press: 12x9 plates each side
Good Morning: 12x95
Cybex Squat Press: 2x8x10 plates each side |
Jan. 18/07, 07:01 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Thursday 1/18/2007
BW: 210.0
Warmup:
Handstand Pushups: 8xBW
Widegrip Pullups: 11xBW
Dips: 16xBW+50 lbs
Shoulder rehab:
Lying External Rotators: 12x15
Internal Rotators: 12x15
Lying Rear Delt Laterals: 12x15
Incline Bench: 12x135
Inverted Rows: 12
Incline Bench: 12x135
Hammer Strength Iso-Row: 12x3 plates each side
Lying Flyes: 12x65's
Hammer Strength Iso-Row: 9x4 plates each side
Lying Flyes: 12x65's
Hammer Strength Iso-Row: 9x4 plates each side
Lying Triceps Extension 12x110
Incline Dumbell Curls 12x40's
Lying Triceps Extension 12x110
Incline Dumbell Curls 12x40's |
Jan. 20/07, 11:11 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Sat 1/20/2007
BW 212.0
ATG Box Squats
8x135
3x225
10x3x275
donkey calf raises 15x6 plates each side
Hanging Leg Raisess 15x10 lbs dumbell between feet
donkey calf raises 15x6 plates each side
Hanging Leg Raisess 12x10 lbs dumbell between feet
donkey calf raises 12x6 plates each side |
Jan. 22/07, 05:32 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Monday 1/22/2007
BW 212.0
Warmup:
Handstand Pushups 4xBW
Widegrip Pullups 10xBW
Dips 16xBW+50
Barbell Row 12x135
Standing Military Press 12x115
Barbell Row 12x185
Standing Military Press 12x115
Seated Dumbell Press 8x60's
Narrow Grip Pull Downs 8x220
Seated Dumbell Press 8x60's
Wide Grip Pull Downs 8x180
Curl Bar Preacher Curl 12x60
Seated Dumbell Triceps Extension 12x30
Curl Bar Preacher Curl 8x60
Seated Dumbell Triceps Extension 12x35 |
Jan. 24/07, 07:20 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Wednesday 1/24/2007
My knee and shoulder have been hurting a lot this last week, so I am going to do some high rep stuff this week to hopefully help the joints recover: Active Recovery day for lower body
Leg Curl: 15x110
Leg Extension: 15x170
Leg Curl: 15x110
Leg Extension: 12x250
Good Morning: 15x45
Cybex Squat Press: 12x6 plates each side
Good Morning: 12x95
Cybex Squat Press: 12x6 plates each side
Good Morning: 12x95
Seated calf raise: 15x3 plates
Ab Machine: 15x40
Hip Abductor: 15x70
Hip Adductor: 15x70
Seated calf raise: 15x3 plates
Ab Machine: 15x40
Hip Abductor: 15x70
Hip Adductor: 15x70 |
Jan. 25/07, 08:21 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Thursday 1/25/2007
BW 210.5
Bench Press: 12x140
Bent Row: 12x150
Band Bench Press: 10x3x140+minibands
Bent Row: 2x12x150 |
Jan. 27/07, 10:55 AM
| | Verge of Overtraining | | Join Date: Jul 2003 Location: MA
Posts: 1,201
| | | Saturday 1/27/2007
BW: 210.0
Handstand Pushups: 8
Wide Grip Pullups: 12
Dips: 16xBW+50
Sumo Deadlift: 8x135,6x225
Snatch Grip Deadlift on Platform: 2x6x225
Widegrip Press Beind Neck: 13x95
Dumbell Row: 12x80's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 8x90's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 6x100's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 6x100's
Widegrip Press Beind Neck: 6x135
Dumbell Row: 6x100's
Preacher Curls 12x60
Triceps Pressdowns 12x80
Preacher Curls 12x60
Triceps Pressdowns 12x80 | | |
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