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Post by fit on Sept 4, 2009 16:01:14 GMT -5
Arms-Abs
EZ Bar Cable Curl - Reverse Grip Tricep Pressdown Superset
110x15 + 110x15
110x15 + 110x15
110x15 + 110x15
110x15 + 110x15
Hammer/Pinwheel Curl - V-grip Tricep Pressdown Superset
35x15 + 162.5x15
35x15 + 162.5x15
35x14 + 162.5x15
Decline CG Bench- Standing BB Preacher Superset
145x15 + 55x15
145x15 + 55x15
145x13 + 55x15
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Post by fit on Sept 5, 2009 9:40:32 GMT -5
Delts-traps
Military Press
105x15
105x15
105x15
105x13
Shrugs
250x15
250x15
250x15
DB Shrugs
80x15
80x15
80x15
Front Plate Raise
45x15
45x15
45x13+2
Side lat raise
20x15
20x15
20x15
Rear lat raise
Back was starting to tighten up- didn't want to risk anything.
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Post by Roger on Sept 5, 2009 17:19:22 GMT -5
Training looking good Chris. Glad to see all you guys and NOW Gals are doing so good.
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Post by fit on Sept 6, 2009 10:33:50 GMT -5
Back
Behind neck lat pulldown
130x15
130x14
Left shoulder felt weird so switched to in front
130x14
130x13
1-arm seated cable row
85x14
85x14
85x13
T-bar row
120x15
120x15
120x15
DB pullovers
60x15
60x15
60x15
35 minutes incline treadmill
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Post by fit on Sept 7, 2009 11:56:27 GMT -5
legsIncline Press520x15 520x15 520x14 520x13 15-rep presses sure suck the wind out of you...  Extensions145x15 145x15 145x13 CurlsNone- one rack was broken and the other too busy donkey450x15 450x15 450x15 450x12 seated190x15 190x15 190x15 standing using Hammer V-squat 360x15 360x15 20 minutes treadmill
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 7, 2009 16:17:22 GMT -5
Yeah, 15 reps are hard...I was doing burn out sets on incline press last week and almost cried...nice work
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Post by fit on Sept 8, 2009 5:55:23 GMT -5
Thanks Tara. Certainly feeling it this morning.
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Post by fit on Sept 8, 2009 18:58:46 GMT -5
Chest
Inlcine DB Press
Press 65x12
65x12
65x110
65x10
Flat DB Press
65x12
65x10
60x11
Low Cable Crossover
50x15/15/15
Decline BB Wide-grip [Press
145x12/12/12/12
30 minutes cardio
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Post by fit on Sept 9, 2009 19:42:24 GMT -5
Arms-Abs
EZ Bar Cable Curl
120x12
120x12
120x12
120x12
Standing Preacher Curl
55x12
55x12
55x12
Hammer/Pinwheel Curl
40x12
40x12
40x10
Decline CG Bench
155x12
155x12
155x12
Reverse-frip 1-arm pressdown
50x12
50x12
50x12
DB Overhead Extension
60x12
60x12
60x12
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Post by fit on Sept 10, 2009 18:51:54 GMT -5
Delts-traps
Military Press
110x12
110x12
110x12
110x11
BB Shrugs
280x12
280x12
280x12
DB Shrugs
85x12
85x12
85x12
Front Delt Raise
25x12
25x12
25x12
Side raise
20x12
20x12
20x12
Rear cable raise slow pos/neg count
20x12
20x12
20x12
20 minutes cardio
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Post by fit on Sept 11, 2009 17:59:11 GMT -5
legs
donkey calves
490x12
490x12
490x12
490x12
Incline Press
555x12
555x12
555x12
555x12
seated calves
200x12
200x12
200x12
200x12
Extensions
160x12
160x12
160x12
Curls
155x12
155x12
155x11
25 minutes treadmill
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Post by fit on Sept 12, 2009 11:06:01 GMT -5
Chest
Inlcine DB Press
60x15
60x15
60x15
60x15
Flat DB Press
60x15
60x15
60x15
Low Cable Crossover
50x15/15/15
Decline BB Wide-grip [Press
135x15/15/14/12
30 minutes cardio
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Post by fit on Sept 13, 2009 11:07:42 GMT -5
Arms-Abs
EZ Bar Cable Curl
120x15
120x15
120x15
120x13
V-grip Pressdown
165x15
165x15
165x14
Standing Preacher Curl
55x15
55x15
55x15 -- after which I cracked my knee on the rack #aseeingstars5gt#
Decline CG Bench
155x15
155x15
155x13
Hammer/Pinwheel Curl
35x15
35x15
35x12
DB Overhead Extension
60x15
60x15
60x15
20 minutes cardio
Taking this week off; business travel to Cleveland.
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Post by intenceman on Sept 13, 2009 16:04:46 GMT -5
How do you crack your knee on the rack on cable curls? Honestly, you're worse than me lol. Nice workouts! You do more on Donkeys than me! Good one, I bet you have some good pins.
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Post by fit on Sept 13, 2009 21:33:44 GMT -5
It's not a typical donkey rig, James so it's not really that much weight compared to the typical, bent-over type.
I hit my knee doing standing preachers. I finished my last set, backed away from the rack with BB in hand, turned right and hit the inside of my left knee cap. Got a pretty good goose egg and it's really stiffened up- had my leg up with ice most of the evening. Ah well.
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Post by fit on Sept 19, 2009 11:48:16 GMT -5
Chest
Inlcine DB Press
65x12
65x12
65x12
Flat DB Press
65x12
65x12
65x11
Decline BB Wide-grip [Press
145x12
145x12
145x12
Low Cable Crossover
55x12
55x12
55x12
20 minutes cardio[/quote]
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tara007
Novice Bodybuilder
Posts: 112
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Post by tara007 on Sept 20, 2009 11:35:55 GMT -5
Nice...I'm always injuring myself...tripping over bumps in the floor...actually rammed my head into a barbell the other day....hope the knee is feeling better...
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Post by fit on Sept 20, 2009 12:38:56 GMT -5
Thanks Tara. Yup- feeling better- still bruised lol.
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Post by fit on Sept 20, 2009 12:43:06 GMT -5
Arms-AbsEZ Bar Curl 80x12 80x10 70x11+1 Standing DB Preacher Curl 30x12 30x12 30x12 Rope-Cable Hammer Curl 70x12 75x12 80x12 Decline CG Bench 160x12 160x12 160x12 V-grip Pressdown 170x12 170x12 170x12 DB Overhead Extension 65x12 65x12 65x9 30 minutes include treadmill (+ 7- minutes mowing the lawn  )
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Post by fit on Sept 21, 2009 18:47:07 GMT -5
Delts-traps
Military Press
110x12
110x12
110x10
BB Shrugs
290x12
290x12
290x12
DB Shrugs
90x12
90x12
90x12
Front Delt Raise
25x12
25x12
25x12
Side raise
20x12
20x12
20x12
Rear cable raise slow pos/neg count
22.5x12
22.5x12
22.5x11
25minutes cardio
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)