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Post by TNA on Feb 27, 2006 16:32:52 GMT -5
Hey kids, I've decided to post a new journal focusing on my new routine.
My Latest Measurements: (All measurements are cold)
Height: 5'10" Weight: 204 BF: 15% Neck: 17" Arms: 17" Chest: 45" Waist: 36" Thighs: 23" Calves: 16"
My Goals: Weight: 185 BF: 8% Neck: 17" Arms: 18" Chest: 47" Waist: 33" Thighs: 24" Calves: 17"
Areas I would like to work on: - ABS - Arms - Lower Pecs
My New Routine
DAY 1: CHEST/BICEPS/CALVES; DAY 2: HAMS/QUADS/ABS; DAY 3: REST (only CARDIO); DAY 4: BACK/TRICEPS/ABS; DAY 5: DELTS/TRAPS/CALVES; DAY 6: REST (only CARDIO); DAY 7: REST
Approx. 3-4 exersices per body part
Approx. 3-4 sets per exercise
Increasing reps/set: 8, 10, 12, 15
Going to use occasional drop sets (my favorite) and super sets - but not exclusively.
I'll be hitting biceps & triceps twice per week. The second w/o, however, is only for additional growth.
Power sessions will also take place every couple of weeks.
...LET'S GET IT ON!!!! #bhomersimp5yy#
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Post by TNA on Feb 27, 2006 16:44:59 GMT -5
Feb. 27/06
CHEST/BICEPS/CALVES
Smith Machine Flat Press: 90x15 180x10 235x8 255x6 270x6
Incline DB Press: 80x10 85x8 85x8
Flat DB Flyes: 50x12 50x10 50x10
DB Pull-overs: 65x15 65x12 65x12
Super Set #1 a) BB Curls: w/u 45x20 75x10 95x8 105x6
b) CG Bench: 90x10 90x10
c) Seated Calf Raises: 90x25 90x25
Super Set #2 a) Incline DB Curls: 35x10 35x8 35x8
b) Skull Crushers (EZ Bar): 60x10 80x9
1hr. in the gym. Really good workout. Took a little longer than I had hoped though.
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Post by RUBICON19 on Feb 28, 2006 5:56:53 GMT -5
GAME ON Terry!!
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Post by TNA on Feb 28, 2006 10:29:56 GMT -5
Feb. 28/06
LEGS/ABS
Leg Press: 450x10 540x12 540x12
Smith Machine Front Squats: 180x8 180x8 230x6 230x6
BB Lunges: 95x10 95x12 95x12
Seated Curls: 160x10 180x10 200x8 220x8
Single-Leg Lying Curls: 25x12 25x10 25x10
Hanging Leg Lifts: 3 sets x max
Crunches: 3 sets x max
Total gym time: 40 min.
Excellent workout today! I'm not used to front squats but I'll be doing them every couple of weeks.
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Post by TNA on Mar 1, 2006 9:32:40 GMT -5
March 1/06
No weights today.
Did 50 min. cardio on treadmill. 600 Cals burned.
Feel great! First day doing cardio since the pneumonia. #bsidestepsmiley9of#
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Post by Lux on Mar 1, 2006 11:24:14 GMT -5
Good to see your health has bounced back Terry. After a bit of sickness my body thrives on the stimulation of training and eating properly . . . . i'm sure this new journal and fresher attitude will have you tearing into the iron #ataz8pb#
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Post by TNA on Mar 1, 2006 12:54:34 GMT -5
Thanks for the encouragement Lux!! Greatly appreciated.
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Post by TNA on Mar 2, 2006 17:03:28 GMT -5
March 2/06
BACK/TRICEPS
CG Pulldowns: 150x12 170x8 190x6 200x6
Chins (Gravitational Machine): 80x8 70x10 60x10
BB Rows: 135x12 185x12 185x10 135x10
CG Seated Rows: 140x15 150x15 150x15
Deadlifts: 225x10 275x6 275x6
Tricep Pushdowns: 195x8 195x8 195xmax drop set: 150xmax 130xmax 110xmax 100xmax
Superset #1 Decline Lying Extentions: 70x10 70x10 80x8
Dips (no weight) 3 setsxmax
Superset #2 EZ Bar Curls: 90x10 90x10
Hammer Curls: 50x10 60x10
Great workout again. Felt weak with the deadlifts but I'll be working on these.
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Post by TNA on Mar 3, 2006 23:54:13 GMT -5
March 3/06
DELTS/TRAPS
Seated BB Press: 95x8 115x8 125x6 135x6
Lat Raises: 35x10 35x8 40x8
Upright Rows: 80x12 80x12 90x10
Bent-Over Lat Raises: 30x10 40x8 40x12
BB Shrugs: 180x10 180x10 180x10 180x10
55 min. in the gym. Not a bad workout. No time for calves. I'll do these tomorrow along with the cardio.
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Post by Intensity on Mar 4, 2006 9:48:13 GMT -5
Good job so far Terry!
Do you have an approximative target date for your goals achievement?
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Post by TNA on Mar 4, 2006 22:47:01 GMT -5
Good job so far Terry! Do you have an approximative target date for your goals achievement? I'm hoping by August Mo. I'm trying!!
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Post by TNA on Mar 4, 2006 22:48:14 GMT -5
March 4/06
CARDIO- 25 min. on stepper. #bsteppersmiley3op#
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Post by Tim Wescott on Mar 5, 2006 9:41:36 GMT -5
Looks good brother,and great goals...............sensible and acheivable with a good work ethic which you definately have.
Stay on point !!
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Post by TNA on Mar 5, 2006 15:33:52 GMT -5
Thanks for the encouragement Tim! Every little bit helps.
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Post by TNA on Mar 6, 2006 20:01:26 GMT -5
Mar.6/06
CHEST/BICEPS
Incl. BB Press: 90x12 180x10 240x8 240x6 240x6
Flat DB Press: 75x8 80x8 85x6 85x6
Incl. Flyes: 50x10 50x8 50x6
Dips: bodyweight x15 bodyweight x15 bodyweight x15
Standing DB Curls: (2 drop sets) 50xmax 35xmax 30xmax 25xmax
DB Preacher Curls: 35x8 35x6 35x6
CG Bench: 90x10 90x10
DB Skullcrushers: 35x10 35x10
Total gym time: 50 min.
Great workout! Excellent pump.
BTW, this is my 300th post!!
#bbenchpress4zy#
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Post by TNA on Mar 7, 2006 17:20:03 GMT -5
Mar.7/06
LEGS/ABS
Leg Extentions: 200x8 220x6 260x6
Smith Machine Squats: 180x12 270x10 360x8 270x6
BB Lunges: 95x10 95x12 95x12
Hack Squats: 180x12 270x10 360x10
Single-Leg Lying Curls: 25x10 35x7 30x7 25x10
Stiff-Legged Dead;ofts: 135x12 135x10 135x10
Crunches: 3 sets x max
Seated Calf Raises: 135xmax 135xmax
Total gym time: 50 min.
Great workout today! I felt a little weak on the squats but strong on the hacks. Go figure - hacks used to make my knees hurt.
#smileydunno9gx#
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Post by TNA on Mar 8, 2006 11:47:56 GMT -5
Mar.8/06
No workout today.
55 min. CARDIO on treadmill. 680 Cals baby!!
Ankle feels great! No major pain. #bsteppersmiley3op#
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Post by TNA on Mar 9, 2006 16:46:39 GMT -5
Mar. 9/06
BACK/TRICEPS
Pulldowns: 170x10 170x10 180x8 200x8
T-Bar Row: 135x10 180x8 225x6
DB Row: 80x8 90x6 100x6
Hyper-Extentions: 45x10 45x10 45x10
Straight Bar Tricep Pushdowns: 195x15 195x12 195xmax
Rope Tricep Pushdowns: 1 drop set: 100xmax 80xmax 60xmax 40xmax
Seated Tricep Extentions: 50x10 60x8 70x8
Weighted Bench Dips: 45xmax 45xmax 45xmax
Life Machine Preacher Curls: 90xmax 90xmax 90xmax
Total gym time: 65 min.
Excellent workout. My triceps were just freaky!! Great pump!
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Post by RUBICON19 on Mar 9, 2006 17:11:02 GMT -5
"Excellent workout. My triceps were just freaky!! Great pump!"
PICS!!!, PICS!!!, PICS!!! ;D
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Post by TNA on Mar 10, 2006 11:14:10 GMT -5
"Excellent workout. My triceps were just freaky!! Great pump!" PICS!!!, PICS!!!, PICS!!! ;D Give me some time Randy! They're coming.
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