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07-16-2006, 10:06 PM
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july 15th
chest/arms
db press 85s 85s 90s incline db press 75s 75s 80s flat bench (havent done it in a while, needs work) 185 225 225 cable cross overs 60's 60's 70's for arms i did minimul rest, mostly supersetted. 4 sets of dips to failure 4 sets of high rep standing dumbell curls (35's) supersetted with 4 sets of french presses (35's) 2 sets of arnold 21 curls with a 60 pound barbell. pretty good workout. motivation/energy = 8.5/10. i love chest day.
__________________
-brody 
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07-16-2006, 10:14 PM
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july 16th
shoulders/legs
i was hungover slightly so i waited untill later on to workout. still tired tho. i know stupid of me but iuts summer so i have to work around it. seated db press 60's 60's 65's the rest of the shoulder workout i did minimul rest, with zero rest between excersizes. side laterals 30's 30's drop set 25's front lateral raises 20's 20's drop set 15's incline reverse flies 15's 15's 15's legs squats 180 270 360 410 (a little to much, i think i got 5 reps, but not good range of motion) leg press (knees almost touching my chin) 4 plates 6 plates 6 plates 8 plates supersetted 2 sets of leg extensions (135lbs) with ham curls (100lbs) seated calf raises 90lbs 140lbs standing machine calf raises 500lbs 500lbs not a bad workout for being so tired. actually improved on some things once i got into it. motivation/energy = 6/10. im not drinking again untill big valley party and ill workout before i go so i dont have to workout hangover.
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-brody
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07-18-2006, 05:28 PM
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july 18th
pull day
back Deadlift warmup-210x12 250x11 270x8 280x4 280x3 Bentover Row 135x8 x7 x7 T-Bar Rows 160x9 x8 x8 palms out pullups failure failure upright rows 90x12 x9 x9 x9 shrugs 135x26 x22 x21 arnold 21 rep curls 70lbs 50lbs 4 sets of supersetted reverse curls and wrist curls to failure.(zero rest 50lbs barbell.) and i forgot to mention my new ab routine i started a while ago so here it is: crunches left-side crunches right-side crunches heel touches bicycle kicks leg drive ups reverse crunches core body work all to momentary failure with no rest in between. then after completed a short rest then i do them one more time. todays workout took about 50 minutes to complete, i feel really good about this one i improved on virtually every lift (just reps not weight). had to take a short nap after work to refresh myself and it seemed to work. energy/ motivation = 8/10. i did this workout today(tuesday) instead of wednesday because i only had a 5 hour day today due to rain so i figured i could put forth the best effort on my back today. but since i now have untill saturday off, i may decide to do chest a day or 2 sooner becuase the weekend after this ill be out of town so ill have to workout all during the week not on the weekend so i dont miss anything. i may just choose to do some plyrometrics and wind sprints since hockey will be starting in a month. *side note* yes i have been progressing good as you can see.. it still could be better. if any of you have any suggestions.. by all means share some knowledge. i know im not perfect and if any of you can find any holes in my routine it would be greatly appreciated.
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-brody Last edited by kovalaybolt17; 07-18-2006 at 05:34 PM.
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07-18-2006, 05:40 PM
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Quote:
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07-18-2006, 05:49 PM
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i was thinking of adding a set to bent over rows and t-bar rows. ill definatly consider the deadlift option. ill try it out and see if i progress any faster, i think im doing pretty good though, i increase at least a rep every set as of late on back excersizes, so im not to concerned about that yet.
i appreciate your comments though and im definatley adding some sets to deads, maybe 1 or 2. and we'll see about t-bars, maybe even bentover rows as well. but good luck in your training.
__________________
-brody
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07-24-2006, 03:55 PM
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july 24th
chest/arms
*edit* july 22nd worked out at home so i had to go higher rep. db press 85s 85s 90s incline db press 75s 75s 80s decline db press.. high rep 50s 50s 50s flat db flies 50s 50s 50s for arms i did minimul rest, mostly supersetted. 4 sets of dips to failure 4 sets of high rep standing dumbell curls (35's) supersetted with 4 sets of french presses (35's) 2 sets of arnold 21 curls with a 60 pound barbell. this was a ****ty workout.. wasnt very motivated throughout and it suffered... ill have to make up for it next week. (5/10)
__________________
-brody Last edited by kovalaybolt17; 07-24-2006 at 04:00 PM.
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07-24-2006, 03:59 PM
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mon july 24th
shoulders/legs
*edit* july 23rd had a good workout today. seated db press 60's 65's 65's 70's the rest of the shoulder workout i did minimul rest, with zero rest between excersizes. side laterals 30's 30's drop set 25's front lateral raises 20's 20's drop set 15's incline reverse flies 15's 15's 15's legs squats 180 270 360 410 450 leg press (knees almost touching my chin) 6 plates 6 plates 8 plates 8 plates supersetted 2 sets of leg extensions (135lbs) with ham curls (100lbs) seated calf raises 90lbs 140lbs standing machine calf raises 500lbs 500lbs decent workout.. good energy (8/10). improved on shoulder presses.. so thats a plus. my squats are going through the roof. i didnt write down my reps again though ill have to rememeber next time.
__________________
-brody
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07-26-2006, 06:49 PM
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july 25th
pull day
back Deadlift warmup-135 225 275 275 320 350 Bentover Row 135 135 135 pulldowns 150 150 150 150 hammer lat machine 4 plates 4 plates 4 plates 6 plates upright rows 90 90 90 90 shrugs 135 135 alternate dumbell curl 40's 40's hammer curl 35's 35's pretty good workout. good energy. (8/10) happy with my deadlifting, really happy with the progress ive made.
__________________
-brody
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07-26-2006, 06:52 PM
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july 26th
forearms/abs
just a quick off day workout 4 sets reverse curl supersetted with 4 sets wrist curls crunches left side crunches right side crunches heel touches bicycle kicks reverse crunches leg raises leg sway repeat. nothing really worth righting down.. just to catch up on some accessory muscles.
__________________
-brody
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07-29-2006, 05:02 PM
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july 28th
chest/arms
db press 80's 85's 90's incline db press 75's 80's 80's decline (high rep) db press 55's 55's 55's cable crossovers 60's 60's 60's tricep dips (4 sets of bodyweight to failure) rest of the workout was minimal rest and suppersetted 4 sets of 40 pound db alternating curls suppersetted with 40 pound db french presses. 2 sets of barbell curls, 70lbs 2 sets of hammer curls, 35lbs felt like a good workout, little bit sore in my chest today. energy = 8.5/10.
__________________
-brody
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07-29-2006, 05:05 PM
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july 29th
shoulders/legs
seated db press 60's 65's 65's 70's the rest of the shoulder workout i did minimul rest, with zero rest between excersizes. side laterals 30's 30's drop set 25's front lateral raises 20's 20's drop set 15's incline reverse flies 15's 15's 15's legs squats 180 270 360 450 leg press (knees almost touching my chin) 6 plates 8 plates 8 plates 8 plates supersetted 2 sets of leg extensions (135lbs) with ham curls (100lbs) seated calf raises 90lbs 140lbs standing machine calf raises 500lbs 500lbs really felt the pump in my hams and glutes especially today. energy 8.5/10. im going to start cardio and plyrometrics tommorow, i have to get ready for hockey season so im done bulking for now. at the end of my bulk i weigh 194lbs. ill cut to something like 185lbs by the end of august just before tryouts.
__________________
-brody
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07-31-2006, 06:40 PM
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july 31st
pull day
back Deadlift warmup-135 225 275 275 325 Bentover Row 135 135 135 pulldowns 150 150 150 150 hammer lat machine 4 plates 6 plates 6 plates upright rows 90 90 90 90 shrugs (high rep) 135 135 135 barbell curls(high) 70's 70's energy/motivation=8/10.
__________________
-brody
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08-07-2006, 07:14 PM
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chest/arms
db press 80's 85's 90's incline db press 75's 80's 80's decline (high rep) db press 55's 55's 55's cable crossovers 60's 60's 60's tricep dips (4 sets of bodyweight to failure) rest of the workout was minimal rest and suppersetted 4 sets of 40 pound db alternating curls suppersetted with 40 pound db french presses. 2 sets of barbell curls, 70lbs 2 sets of hammer curls, 35lbs
__________________
-brody
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08-07-2006, 07:14 PM
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shoulders/legs
seated db press 60's 65's 65's 70's the rest of the shoulder workout i did minimul rest, with zero rest between excersizes. side laterals 30's 30's drop set 25's front lateral raises 20's 20's drop set 15's incline reverse flies 15's 15's 15's legs squats 180 270 360 450 leg press (knees almost touching my chin) 6 plates 8 plates 8 plates 8 plates supersetted 2 sets of leg extensions (135lbs) with ham curls (100lbs) seated calf raises 90lbs 140lbs standing machine calf raises 500lbs 500lbs
__________________
-brody
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08-09-2006, 11:23 AM
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august 8th
pull day
oh man... ran the jackhammer all day and almost fell asleep at the wheel on the way to the gym. but suprisinly my workout was decent. deadlifts warmup- 135lbs 225 275 275 325 barbell rows ( ready to increase the weight) 135 (overgrip) 135 (undergrip) 135 (over) 135 (under) hammerstrength back machine 4 plates 6 plates 6 plates lat pulldown 135lbs 135lbs 135lbs high rep upright rows 70lbs 70lbs 70lbs 70lbs db shrugs 80's 80's 80's very minimal rest for biceps high rep barbell curl 70lbs 70lbs 70lbs alternating db curl 45s supersetted w/ 40s hammer curls 40s 40s machine preachers (light) 50lbs 50lbs i was done the workout in about an hour. had not bad energy at all..7.5/10. chest is tommorow. yipee.
__________________
-brody
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08-09-2006, 06:31 PM
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august 9th
chest/tris
really had to switch my chest day up.. it was getting boring. db press 85's 85's 85's incline db press 75's 75's 75's hammer strength press 180lbs 180lbs 180lbs deep, but light flies.. concentrated on sqeezing the weight up 35's 35's 35's tricep dips 4 bodyweight sets to failure skull crushers (hammer grip) 80lbs 80lbs 80lbs 80lbs started off a little sluggish, i dont know why.. i usually love chest day. (7/10)
__________________
-brody
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08-10-2006, 10:31 PM
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august 10th
shoulder/legs
oh **** ya this was a good workout. i came into it ****ing pumped since yesturday sucked. seated db press 60's 65's 65's 70's i think i got 4 last week.. and today i got like 6 and a half..**** yeah. the rest of my workout was very short rest periods 15-25 seconds rest with some suppersetting. front dumbell raises 25's 25's superset 20's side laterals 25's 25's superset 20's reverse pec deck flies 4 numbers down " " " " " " machine squats 180 270 360 450 leg press(seemed easy today, ready to add weight) 6 plates 8 plates 8 plates 8 plates 2 sets of leg extensions suppersetted with hamcurls, 150lbs and 100lbs respectivley. seated calf raises 90 lbs 140lbs standing calf raise 300lbs 500lbs good workout, especially on military press.. felt like the 70's were nothing compared to last week. energy/ motivation = 9.5/10.
__________________
-brody
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08-13-2006, 06:47 PM
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august 10th/11th
on the 10th i did abs and forearms
crunches left side crunches right side crunches heel touches slow bicycle kicks leg ups reverse crunces leg sway all to momentary failure then repeated again with very little rest. for forearms i did the usual 4 sets of wrist curls cuperseeted with the 4 sets of reverse curls. on the 11th i did 12 minutes of hiit cardio. 1 minute warmup jog then i would sprint for 25 seconds and go back to an aerobic paced jog for 1 minutes and repeated untill the end. i should be in good cardiovascular shape befoe the end of august for hockey.
__________________
-brody
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