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04-02-2004, 06:27 AM
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3/28/2004 Chest/Bi's
Chest: 10 sets Flat Barbell Bench 225 x 10 255 x 12 275 x 7 225 x 13 225 x 13 Incline Dumbell Bench 65 x 20 85 x 15 85 x 12 85 x 12 85 x 8 Biceps: 8 Sets Barbell Curls 95 x 17 115 x 13 135 x 10 95 x 12 Barbell Preacher Curls 95 x 10 95 x 7 75 x 7 75 x 7 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous) 
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04-02-2004, 06:31 AM
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3/30/2004 Back/Triceps
Back: 8 sets Bentover Barbell Row 135 x 20 165 x 17 195 x 11 Dumbell Row 85 x 15 85 x 15 85 x 15 Lat Pull Downs, Behind Neck 210lbs both sets only slightly below top of my head. My shoulder joints arent ready to go much further or heavier. Triceps: 6 sets Lying Barbell Tricep Extensions 95 x 18 105 x 12 105 x 9 Pushdowns 140 x 10 140 x 11 140 x 9 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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04-02-2004, 08:09 AM
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4/01/2004 Shoulders
Front Delts: 3 Sets Dumbell Press 55 x 19 55 x 17 55 x 15 Side Delts: 3 Sets Side Laterals 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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04-04-2004, 03:21 AM
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4/03/2004 Traps/Forearms
I just did like 5 or 6 sets of 225lb shrugs with no straps. Reps between 20 and 30. This little period of rest I'm taking is starting to suck. I am getting anxious to get back into a routine. One more day off, then its back to 3 on 1 off. My shoulders and forearms feel much better, although I know they arent 100 percent. My upper back was starting to feel better until this morning, its kinda stiff again. My muscles feel and look flat, I expect some good gains again, once I start back into my routine. Right now, because I've been lifting half ass every other day, the weights feel pretty heavy. I'm sure it'll take at least a couple cycles through my routine before I'm back to where I was. 
__________________
Founder of F.A. (Fatceps Anonymous)
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04-08-2004, 10:36 AM
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4/05/2004 Chest/Bi's
Chest: 8 sets Flat Barbell Bench 255 x 12 275 x 5 225 x 12 235 x 9 Incline Barbell Bench 135 x 17 155 x 12 175 x 8 155 x 8 Biceps: 6 Sets Barbell Curls 115 x 12 125 x 10 135 x 8 Barbell Preacher Curls 95 x 10 95 x 8 95 x 7 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous)
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04-08-2004, 10:37 AM
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4/06/2004 Back/Triceps
Back: 6 sets Bentover Barbell Row 205 x 12 225 x 7 205 x 8 Dumbell Row 85 x 15 85 x 15 85 x 15 Triceps: 6 sets Lying Barbell Tricep Extensions 95 x 12 95 x 12 95 x 10 Pushdowns 140 x 10 150 x 9 150 x 9 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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04-08-2004, 10:40 AM
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4/07/2004 Shoulders/Traps
Front Delts: 3 Sets Dumbell Press 55 x 20 65x 11 65x 9 Side Delts: 3 Sets Side Laterals 25 x 15 35x 10 35x 8 Rear Delts: 3 Sets Bent Over Laterals 35 x 20 35 x 20 35 x 20 Traps: 6 sets Barbell Shrugs Front(No Straps), Superset reverse wrist curls 225 x 32, 45 x 20 245 x 16, 45 x 18 245 x 12, 45 x 16 245 x 10, 45 x 12 245 x 9, 45 x 8 245 x 12, 45 x 6 Overall energy/motivation level (Scale 1 to 10): 6
__________________
Founder of F.A. (Fatceps Anonymous)
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04-10-2004, 02:12 AM
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4/09/2004 Chest/Biceps
Chest: 8 sets Flat Barbell Bench 255 x 10 265 x 8 255 x 8 245 x 8 Incline Barbell Bench 165 x 14 185 x 9 195 x 7 165 x 9 Biceps: 6 Sets Barbell Curls 115 x 14 125 x 12 135 x 10 Barbell Preacher Curls 95 x 12 105 x 8 105 x 7 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous)
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04-11-2004, 02:49 AM
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4/10/2004 Off Day
This should have been a back and tricep day, but when I went to start my bentover rows I felt pretty sluggish. So instead of making things worse I decided to take the day off.
__________________
Founder of F.A. (Fatceps Anonymous)
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04-12-2004, 06:58 AM
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4/12/2004 Back/Triceps
The day off I took yesterday really paid off. Stronger in back and triceps. My bentover rows were pretty strickt, although I'll say the 245 was pretty dam* hard, form slacked a little, but how bad can the form become when your trying to crank up 245. Also finally whipped out 135 for skull crushers. Back: 6 sets Bentover Barbell Row 205 x 12 225 x 10 245 x 6 Dumbell Row 85 x 20 85 x 20 85 x 15 Triceps: 6 sets Lying Barbell Tricep Extensions 95 x 18 105 x 15 135 x 6 Pushdowns 150 x 10 160 x 8 170 x 6 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous)
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04-13-2004, 05:38 AM
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4/12/2004 Shoulders/Traps
Front Delts: 3 Sets Dumbell Press 65 x 14 75x 6 75x 7 Side Delts: 3 Sets Side Laterals 35 x 12 35x 10 35x 8 Rear Delts: 3 Sets Bent Over Laterals 35 x 20 35 x 20 35 x 20 Traps: 6 sets Barbell Shrugs Front 320 x 35 320 x 20 320 x 20 320 x 20 320 x 20 320 x 20 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous)
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04-15-2004, 02:23 AM
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4/14/2004 Chest/Biceps
Chest: 8 sets Flat Barbell Bench 255 x 10 265 x 8 275 x 5 245 x 8 Incline Barbell Bench 185 x 12 205 x 8 215 x 5 185 x 8 Biceps: 8 Sets Dumbell Curls 55 x 11 65 x 7 65 x 6 Barbell Curls, Narrow Grip 95 x 12 105 x 10 115 x 6 90 Degree Preacher 65 x 7 65 x 7 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous)
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04-16-2004, 10:20 AM
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4/15/2004 Back/Triceps
Back: 8 sets Bentover Barbell Row 225 x 10 245 x 7, almost puked on this one! 225 x 9 Dumbell Row 85 x 20 85 x 20 85 x 15 Pullups Body weight x 7 Body weight x 6 Triceps: 8 sets Lying Barbell Tricep Extensions 115 x 10 125 x 8 135 x 5, way to heavy 98 x 10, did this set to make up for the prior set. Pushdowns 150 x 10 160 x 7 140 x 7 90 x 14 Overall energy/motivation level (Scale 1 to 10): 7
__________________
Founder of F.A. (Fatceps Anonymous) |
