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Post by Rich on Jan 2, 2010 9:24:52 GMT -5
Been working out pretty steadily, but I had decided not to post my workouts online for a while. Makes it more personal. But for the new year I'll start posting again. Today happens to have been arms.
January 1, 2010
Biceps, Triceps
Exercise: Standing Barbell Curls
· 65 X 12 ... (w/u)
· 85 X 6 ... (w/u)
· 105 X 7
· 115 X 5
· 115 X 7
Exercise: Hammer Curls
· 30 X 5
· 35 X 6
· 50 X 4
Exercise: Cable Curls -> Extended Set
· 70->50->30 X 3->3->4 ... (w/u)
Exercise: Close-Grip Bench Press
· 95 X 12 ... (w/u)
· 105 X 10 ... (w/u)
· 155 X 6 ... (w/u)
· 205 X 3 ... (w/u)
· 225 X 6
· 255 X 4 ... This tied a PB
· 245 X 4
Exercise: Flat Headbangers
· 105 X 10
· 125 X 6 ... pb! ... PB - heaviest weight for more than 4 reps!
· 125 X 2
Exercise: Rope Pressdown
· 40 X 6
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Post by nwtrnr on Jan 2, 2010 13:56:16 GMT -5
Great progress Rich .
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Post by mrbeefy on Jan 2, 2010 23:09:40 GMT -5
OK Rich!
You have my attention......bring it brother!
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Post by Tim Wescott on Jan 4, 2010 12:42:41 GMT -5
Looking good Rich..................looking forward to following along buddy!!  HAPPY NEW YEAR!! |
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Post by Rich on Jan 17, 2010 13:06:11 GMT -5
January 13, 2010
Biceps, Triceps
Exercise: Standing Barbell Curls
· 45 X 12 ... (w/u)
· 55 X 10 ... (w/u)
· 65 X 6 ... (w/u)
· 75 X 10
· 85 X 6
· 95 X 6
Exercise: Seated Dumbell Curls
· 35 X 6
· 35 X 6
· 40 X 4
Exercise: Hammer Curls
· 35 X 4
Exercise: Cable Curls -> Extended Set
· 70->50->30 X 5->2->4 ... (w/u)
Exercise: Close-Grip Bench Press
· 95 X 12 ... (w/u)
· 135 X 10 ... (w/u)
· 185 X 3 ... (w/u)
· 225 X 6
· 245 X 4
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Post by Rich on Jan 17, 2010 13:06:38 GMT -5
January 17, 2010
Back, Delts
Exercise: Lat Pulls
· 60 X 12 ... (w/u)
· 80 X 10 ... (w/u)
· 100 X 6 ... (w/u)
· 120 X 4 ... (w/u)
· 140 X 2 ... (w/u)
· 160 X 6
· 160 X 6
· 160 X 6
Exercise: Deadlift
· 135 X 10 ... (w/u)
· 185 X 6
· 225 X 6
· 275 X 6
· 315 X 6
· 365 X 1 ... Went down for #2 but it was not happening.
Exercise: 1-Arm Dumbell Rows
· 120 X 6
· 120 X 6
Exercise: Seated Dumbell Press
· 50 X 6
· 60 X 6
· 75 X 5
· 80 X 1
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Post by mrky03 on Jan 18, 2010 17:20:31 GMT -5
Looking good Rich! Hope you have a good year, looks like you're getting off to a good start!
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Post by intenceman on Jan 18, 2010 19:02:16 GMT -5
W/B Rich. I like the one arm rows, nice!
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Post by Tim Wescott on Jan 18, 2010 19:11:51 GMT -5
Hotdamn CQ,you`re getting strong as Hell !!
Nice numbers brother! #woohoo8ad#
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Post by Rich on Jan 25, 2010 16:48:53 GMT -5
January 24, 2010
Chest
Exercise: Flat Barbell Bench Press
· 135 X 12 ... (w/u)
· 135 X 10 ... (w/u)
· 185 X 6 ... (w/u)
· 225 X 3 ... (w/u)
· 245 X 1 ... (w/u)
· 265 X 3
· 245 X 4
· 245 X 4
Exercise: Incline Dumbell Press
· 90 X 6
· 100 X 1
That was it. Head not in it today.
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Post by Tim Wescott on Jan 25, 2010 20:47:37 GMT -5
Looks pretty good to me bud!!
Stay focused!
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