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02-25-2004, 02:06 AM
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2/24/2004 Traps/Forearms
Traps: 10 sets Barbell Shrugs Front 320 x 30 320 x 25 320 x 20 255 x 15 205 x 20 Barbell Shrugs Behind ** No Straps on all sets 205 x 25, Superset Rev Wrist Curls 35 x 15 205 x 19, 35 x 14 205 x 12, 35 x 12 205 x 10, 35 x 11 205 x 10, 35 x 12 Overall energy/motivation level (Scale 1 to 10): 5
__________________
Founder of F.A. (Fatceps Anonymous) 
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02-28-2004, 01:50 AM
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2/26/2004 Chest/Biceps
I knew it would be a bad day when I came home from work and passed out for 3 hours. Very weak and tired today. I am starting to overtrain a little so I'll back off for this workout cycle. Chest: 8 sets Flat Barbell Bench 175 x 27 195 x 18 215 x 11 165 x 17 135 x 18 Incline Dumbell Bench 55 x 15 55 x 14 75 x 12 Biceps: 6 Sets Barbell Curls 95 x 20 135 x 13 145 x 10 155 x 7 135 x 9 95 x 9 Overall energy/motivation level (Scale 1 to 10): 4
__________________
Founder of F.A. (Fatceps Anonymous)
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02-28-2004, 01:54 AM
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2/27/2004 Back/Triceps
I feel like I way a ton, very sluggish. Still recovering. Heavy weights feel like very heavy weights.  Back: 4 sets Bentover Barbell Row 185 x 11 135 x 15 135 x 14 135 x 14 Triceps: 6 sets Lying Barbell Tricep Extensions 85 x 18 105 x 10 105 x 9 105 x 7 85 x 11 85 x 7 Overall energy/motivation level (Scale 1 to 10): 4
__________________
Founder of F.A. (Fatceps Anonymous)
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02-29-2004, 09:34 AM
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2/28/2004 Shoulders
Front Delts: 8 Sets Dumbell Press 45 x 20 65 x 9 65 x 10 65 x 9 55 x 9 Barbell Front Raises 65 x 17 85 x 14 95 x 10 Side Delts: 5 Sets Side Laterals 35 x 15 35 x 15 45 x 9 45 x 8 45 x 7, Superset 10lb plates x 15 Rear Delts: 3 Sets Bent Over Laterals 45 x 10 45 x 10 45 x 10 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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03-01-2004, 09:06 AM
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2/29/2004 Traps/Forearms
Traps: 8 sets Barbell Shrugs Front 320 x 35 320 x 30 320 x 30 320 x 25 320 x 25 Barbell Shrugs Behind 255 x 30 255 x 30 255 x 30 Forearms: 6 sets Wrist Curls, Superset Reverse Wrist Curls 85 x 16, 35 x 18 95 x 10, 40 x 14 95 x 8, 40 x 13 95 x 7, 40 x 12 95 x 7, 40 x 10 95 x 7, 40 x 7 I guess I'll explain how I'm doing wrist curls. To start with I am sitting on the end of a bench with my forearms resting between my legs on the bench. I use my legs to squeeze my arms together to try and get my forearms as close to parallel as possible. My palms are facing up and my wrist hangs over the end of the bench. I let the barbell down to the point where just my fingertips are holding the bar, and then I curl the bar up. This is almost a 2 part exercise. First part I am curling the bar up using my fingers. Then when I have the bar in my palms I go ahead and finish the curl with my wrist. After the set is complete, I grab a dumbell that allows you to put plates on it. I grab each end of the bar, palms facing down, and hang my wrists off of my knees. I use my calves to raise my knees in the air, and begin to curl the weight. I let the weight pull my wrist all the way down, and without swinging, I curl the weight up as far as my wrist will allow. Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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03-03-2004, 03:44 AM
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3/02/2004 Chest/Biceps
Chest: 10 sets Flat Barbell Bench 185 x 26 205 x 17 225 x 12 205 x 13 185 x 13 Incline Dumbell Bench 65 x 21 85 x 8 85 x 7 85 x 5 65 x 12 Biceps: 8 Sets Barbell Curls 95 x 20 135 x 14 145 x 12 155 x 9 135 x 10 Barbell Preacher Curls 85 x 12 95 x 8 105 x 6, Superset 65 x 8 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous)
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03-04-2004, 02:07 AM
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3/03/2004 Back/Triceps
Back: 8 sets Bentover Barbell Row 185 x 12 205 x 9 225 x 6 185 x 11 135 x 15 Dumbell Row 65 x 20 85 x 15 85 x 15 Triceps: 8 sets Lying Barbell Tricep Extensions 65 x 18 95 x 16 105 x 12 115 x 8 95 x 8, 65 x 11 Pushdowns 130 x 12 150 x 6 130 x 7 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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03-05-2004, 02:02 AM
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3/04/2004 Shoulders
My delts were pretty cached after front delts, so I decided to go light and concentrate on form. I think for a short period of time, I am going to go lighter on side and rear delts, and focus more on form. Front Delts: 8 Sets Dumbell Press 65 x 10 65 x 10 65 x 10 65 x 6 45 x 13 Barbell Front Raises 75 x 17 95 x 14 105 x 10 Side Delts: 5 Sets Side Laterals 35 x 15 25 x 15 25 x 15 25 x 15 25 x 10 Rear Delts: 3 Sets Bent Over Laterals 25 x 20 25 x 20 25 x 15 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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03-06-2004, 02:16 AM
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3/6/2004 Traps/Forearms
I conentrated on form, and made sure to focus on feeling the muscle contraction through the entire range of motion. For shrugs, at the peak contraction I would "hold" the weight for a second or two, the entire time at the peak contraction I would try to pull the weight up higher, not just hold it at its current position. Traps: 8 sets Barbell Shrugs Front 225 x 16 255 x 11 275 x 9 295 x 10 320 x 7, Superset 205 x 10 Dumbell Shrugs Side 45 x 15 45 x 15 45 x 15 Forearms: 6 sets Wrist Curls, Superset Reverse Wrist Curls 95 x 15, 45 x 15 95 x 14, 45 x 14 95 x 13, 45 x 13 95 x 11, 45 x 12 95 x 7, 45 x 9 95 x 6, 45 x 8 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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03-10-2004, 04:35 AM
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3/07/2004 Chest/Biceps
Felt pretty tired, and my shoulders, and forearms are starting to hurt. Still focusing on form as opposed to weight. Chest: 10 sets Flat Barbell Bench 185 x 20 215 x 13 235 x 8 215 x 8 205 x 9 Incline Dumbell Bench 65 x 20 85 x 8 85 x 6 65 x 11 65 x 9 Biceps: 8 Sets Barbell Curls 95 x 20 135 x 10 135 x 8 115 x 9 95 x 10 Barbell Preacher Curls 75 x 10 75 x 8 75 x 6 Overall energy/motivation level (Scale 1 to 10): 4
__________________
Founder of F.A. (Fatceps Anonymous)
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03-10-2004, 05:10 AM
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3/09/2004 Back/Triceps
Still focusing on form as opposed to weight. Weighed in today at 186 lbs, thats with a moderate amount of food intake. My arms measured 17 3/4", up another 1/8". I'll wait for a consistant measurement before I offically brag 17 3/4". Back: 8 sets Bentover Barbell Row 135 x 14 145 x 13 155 x 11 165 x 9 135 x 13 Dumbell Row 65 x 15 65 x 15 65 x 15 Triceps: 8 sets Lying Barbell Tricep Extensions 65 x 20 85 x 13 95 x 10 105 x 7 85 x 10 Pushdowns 110 x 11 120 x 8 120 x 7 Overall energy/motivation level (Scale 1 to 10): 5
__________________
Founder of F.A. (Fatceps Anonymous)
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03-11-2004, 02:27 AM
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3/10/2004 Shoulders
Still focusing on form as opposed to weight. Weighed 186 again before I went to bed, arms still hitting 17 3/4". Front Delts: 8 Sets Dumbell Press 45 x 16 55 x 12 55 x 8 55 x 9 45 x 12 Barbell Front Raises 45 x 10 45 x 7 45 x 7 Side Delts: 5 Sets Side Laterals 25 x 15 25 x 15 25 x 15 25 x 15 25 x 15 Rear Delts: 3 Sets Bent Over Laterals 25 x 20 25 x 20 25 x 20 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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03-11-2004, 02:37 AM
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3/11/2004 Traps/Forearms
Weighed 182lbs this morning when I woke up, arms still measure 17 3/4".  Traps: 8 sets Barbell Shrugs Front 225 x 20 255 x 15 275 x 11 295 x 10 320 x 9 Dumbell Shrugs Side 55 x 15 55 x 15 55 x 15 Forearms: 6 sets Wrist Curls, Superset Reverse Wrist Curls 95 x 16, 45 x 16 95 x 14, 45 x 15 95 x 12, 45 x 13 95 x 10, 45 x 10 95 x 7, 45 x 10 95 x 6, 45 x 8 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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