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01-23-2007, 08:50 AM
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Roles Training
Well I figure it is time to keep one of these to help keep me on track. I have been lifting for 3-4 years off an on, with some moderate success. Here goes.
Monday Max-OT Squat Warmups 12 x 90 10 x 180 6 x 270 3 x 320 1 x 360 Squat Heavy Sets 5 x 380 4 x 380 Leg Extensions 6 x 190 5 x 210 Leg Curls 5 x 150 5 x 150 Hyper Extensions 10 with a 50 lb dumbell 8 with a 50 lb dumbell Calf Machine 12 x 400 11 x 400 11 x 400 Ate clean, no alcohol, 1 gallon of water, 7 hours rest. Weight 238
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Roles 
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01-24-2007, 07:58 AM
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Tuesday
One Arm Cable Curls 55 x failure with x rep 1 min rest 55 x failure with x rep 1min rest 55 x failure with x rep 1 min rest 55 x failure with x rep 1 min rest Cable Curls 105 x failure with x rep 1min rest 105 x failure with x rep 1 min rest 105 x failure with x rep 1 min rest 105 x failure with x rep 1 min rest Hammer Curls 35 x failure with x rep no rest 25 x failure with x rep between each full motion curl no rest 15 x failure with x rep no rest Flared Elbow Cable Pushdown 120 x failure with x rep 1 min rest 120 x failure with x rep 1 min rest 120 x failure with x rep 1 min rest 120 x failure with x rep 1 min rest Skull Crushers 140 x failure with x rep 1 min rest 140 x failure with x rep 1 min rest 140 x failure with x rep 1 min rest 140 x failure with x rep 1 min rest Cable Kick Back 60 x 6 1 min rest 60 x 5 1 min rest 60 x 5 1 min rest Dips Till failure Forearm Curls 150 x failure 150 x failure Ate Clean, no alcohol, 1 gallon of water, 8 hours rest.
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Roles
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01-25-2007, 05:56 AM
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Wednesday
Max-OT Military Press 12 x 125 10 x 145 6 x 165 3 x 185 1 x 195 5 x 205 4 x 205 5 x 205 Forward Dumbell Raise 6 x 45 5 x 45 Reverse Dumbell Fly 5 x 40 5 x 40 Shrugs 10 x 230 8 x 230 Upright Rows 10 x 155 9 x 155 Cable Crunch 155 x failure 155 x failure 155 x failure Leg Raise Failure Failure Failure Machine Crunch 35 x failure 35 x failure 35 x failure Ate clean, no alcohol, 1 gallon water, 7.5 hours rest.
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Roles
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01-25-2007, 11:04 PM
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lol i like how you specify you had no alcohol before the training. but your a strong dude keep it up.
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-brody
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01-26-2007, 06:16 AM
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Lol....it isn't that I don't drink before training....it is that I don't drink at all during the day. I have a stressful job...been relying on drinking a little too much...so I want to make sure I post about it.
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Roles
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01-27-2007, 05:57 AM
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Friday
Max-OT Back Lat Pull Downs 105 x 12 125 x 10 155 x 6 165 x 3 175 x 1 185 x 4 185 x 5 185 x 4 Cable Rows 160 x 6 160 x 5 160 x 5 T Bar Rows 90 x 6 90 x 5 Back Extensions 160 x 10 170 x 5 Weighted Hyper Extensions 50 x 8 with x rep 50 x 6 with x rep Gallon of water for the day...ate well...had a few beers after work. My back is my weakness....area where I am working on.
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Roles
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01-27-2007, 12:55 PM
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Saturday
Max-OT Chest Hammer Bench 90 x 12 130 x 10 180 x 6 250 x 3 270 x 1 320 x 5 320 x 5 320 x 4 Dumb Bell Flys 65 x 7 65 x 6 Dips Till Failure Till Failure Need to get a belt to add weight to dips Abs Cable Crunch 150 x failure 150 x failure 150 x failure Leg Raise Failure Failure Crunch Machine 35 x failure 35 x failure
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Roles
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01-27-2007, 01:26 PM
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Quote:
__________________
The Resident Training Log Ballbuster.
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01-29-2007, 07:42 AM
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Quote:
__________________
The Resident Training Log Ballbuster.
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