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Post by themagician on Jun 7, 2008 16:41:00 GMT -5
FD/FS Shoulders!:
-WG Upright Row…2 x 3-4 + 1-2 forced reps (3/0/X tempo)... 95lbs(4+1+1), 95lbs(4+1+1)
-Shoulder Press H.S. Machine… 2 x 2-3 +1 + 1 + 1 rest/pause style (6/1/1 tempo)... 90lbs (3+1+1+1), 90lbs(3+1+1=Failure)
-DB Shoulder Press…2 x 7-8 (2/4/1 tempo)... 40lbs(8x), 45lbs(8x)
-Side Lateral Machine…2 x 30-40 (1/0/1 tempo; non-lock-out reps)... 50lbs(35x), 50lbs(35x)
-Superset:Cable Front Lateral (1/0/1 tempo; non-lock-out reps) /Cable Rear Lateral(1/0/1 tempo)…1 x 20-25 each... 30lbs(25x) on Cable, Tubing(30x)
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 9, 2008 9:27:16 GMT -5
Missed FD/FS ARMS because I went out of town AND came home to 2 detail jobs for cars. So I guess you could say I got an arm workout from those?!  I'm picking it back up today with my REP RANGE and hitting the cardio back up immediately after my WO as well. Time to BURN THOSE CALORIES!!!!!! ;D [glow=red,2,300]T[/glow] |
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Post by themagician on Jun 10, 2008 11:52:48 GMT -5
REP RANGE BackH.S. Close Grip Weighted ChinUp... 3 x 8-10 - 90lbs(10), 100lbs(8), 100lbs(8) ((each side))Cable Wide Grip Rows... 3 x 10-12 - 125lbs(12), 125lbs(10), 125lbs(10)Wide Grip Straight Arm PullDown... 3 x 12-15 - 55lbs(15), 55lbs(15), 55lbs(15)DB Shrugs... 2 x 12-15 - 65lbs(15), 70lbs(15)20min of HIIT cardio on the bike afterwards... enjoying American Gladiators on the tv!  [glow=red,2,300]T[/glow]
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Post by Blade on Jun 10, 2008 15:07:35 GMT -5
NICE JOB
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Post by themagician on Jun 10, 2008 21:50:56 GMT -5
REP RANGE ChestBench Press... 3 x 8-10 - Warm Up with 135lbs(10x) - 190lbs(10), 195lbs(8), 195lbs(8)Incline DB Press... 2 x 10-12 - 65lbs(12), 60lbs(10)Decline Cable Flys... 3 x 12-15 - 25lbs(15), 30lbs(13), 35lbs(12)15min HIIT on the Bike after my WO. Again, I dont know why my REP RANGE week incline bench is so dam weak!!! But its starting to piss me off!!! I could BARELY finish my 2nd set with a lighter weight, so I just walked away!  [glow=red,2,300]T[/glow]
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Post by themagician on Jun 12, 2008 11:49:43 GMT -5
Man I am slacking off in not posting my daily WO's!!! Here is yest Leg Workout: REP RANGE LegsLeg Press... 3 x 8-10 - 495lbs(10), 545lbs(10), 545lbs(10)Single Leg Ext... 3 x 10-12 - 85lbs(12), 85lbs(10), 175lbs(both legs till failure=8)Lying Leg Curl... 3 x 8-10 - 125lbs(10), 130lbs(8), 115lbs(10)Seated Single Leg Curl... 2 x 10-12 - 50lbs(12), 60lbs(10)Leg Press Calf Raises... 2 x 12-15 - 495lbs(12), 545lbs(10)  Abductors/Adductors... 1 x 10-12 - 250lbs(15) / 250lbs(15)[glow=red,2,300]T[/glow] |
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Post by themagician on Jun 12, 2008 14:25:16 GMT -5
REP RANGE Shoulders
DB Shoulder Press... 3 x 8-10 - 50lbs(10), 50lbs(10), 55lbs(10)
H.S. Machine Rev Peck Deck... 3 x 10-12 - 110lbs(12), 120lbs(12), 130lbs(12)
Standing DB Laterals... 3 x 12-15 - 15lbs(15), 20lbs(15), 25lbs(12)
Prone DB Shoulder Extensions... 2 x 12-15 - 15lbs(12), 15lbs(12)
DB Shrugs... 1 x 15 - 70lbs(15)
25min on the Elliptical after the workout.
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 14, 2008 13:11:35 GMT -5
REP RANGE Arms
Wide Grip Barbell Curl... 3 x 8-10 - 70lbs(10), 80lbs(10), 70lbs(10)
H.S. Machine Preacher Curl... 3 x 10-12 - 35lbs(12), 40lbs(11), 45lbs(11)
Alt DB Hammer Curl... 2 x 12-15 - 20lbs(15), 25lbs(12)
Close Grip Bench Press... 3 x 8-10 - 145lbs(10), 150lbs(10), 155lbs(8)
Skull Crushers... 3 x 10-12 - 75lbs(12), 75lbs(10), 75lbs(10)
H.S. Machine Weighted Dips... 2 x 12-15 - 120lbs(15), 140lbs(15), 160lbs(15)
30min on the bike - 15min HIIT / 15min regular -Then....
15min on the Elliptical
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 16, 2008 23:41:31 GMT -5
POWER Back
H.S. Close Grip Weighted ChinUp... 3 x 4-6 - 115lbs(6), 125lbs(5), 125lbs(4) ((each side))
Cable Wide Grip Rows... 3 x 4-6 - 200lbs(5), 210lbs(5), 210lbs(5)
Wide Grip Straight Arm PullDown... 3 x 4-6 - 65lbs(6), 75lbs(6), 85lbs(5)
Smith Machine BB Shrugs... 2 x 4-6 - 315lbs(5), 315lbs(5)
20min of HIIT on the Bike afterwards...
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 17, 2008 21:59:00 GMT -5
POWER Chest
Bench Press... 3 x 4-6 - Warm Up with 135x8, 185x6 - 225lbs(6), 230lbs(4), 230lbs(4)
Incline DB Press... 3 x 4-6 - 75lbs(6), 80lbs(6), 85lbs(5)
Decline Cable Flys... 3 x 4-6 - 40lbs(6), 50lbs(6), 60lbs(5)
20min of HIIT on the Bike after...
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 19, 2008 10:23:05 GMT -5
POWER Legs
Leg Press... 3 x 4-6 - 585lbs(6), 635lbs(6), 685lbs(5)
Single Leg Ext... 3 x 4-6 - 90lbs(6), 100lbs(6), 110lbs(5)
**I really focused on squeezing with these...
Lying Leg Curl... 3 x 4-6 - 140lbs(6), 150lbs(5), 160lbs(4)
Seated Single Leg Curl... 3 x 4-6 - 70lbs(5), 75lbs(5), 75lbs(4)
Seated Machine Calf Raises... 2 x 4-6 - 250lbs(6), 250lbs(6)
Abductors only... 2 x 8-12 - 250lbs(12), 270lbs(10)
**I focused a very tight squeeze on my extensions this week, instead of going heavier. I know that I do my REP RANGE weight basically at the same numbers so I know I could have done more... but I thought I'd give this a try.
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 21, 2008 0:35:16 GMT -5
POWER Shoulders
DB Shoulder Press... 3 x 4-6 - 50lbs(6), 55lbs(6), 60lbs(5)
H.S. Machine Rev Peck Deck... 3 x 4-6 - 150lbs(6), 160lbs(6), 170lbs(5)
Standing DB Laterals... 3 x 4-6 - 30lbs(6), 35lbs(5), 35lbs(4)
Prone DB Shoulder Extensions... 2 x 4-6 - 25lbs(4), 25lbs(4)
DB Shrugs... 1 x 8 - 80lbs(8)
[glow=red,2,300]T[/glow]
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Post by themagician on Jun 21, 2008 0:36:11 GMT -5
POWER Arms
Barbell Curl... 3 x 4-6 - 100lbs(6), 110lbs(4), 100lbs(4)
H.S. Machine Preacher Curl... 3 x 4-6 - 70lbs(6), 80lbs(5), 90lbs(4)
Alt DB Hammer Curl... 3 x 4-6 - 35lbs(6), 40lbs(5), 45lbs(4)
Close Grip Bench Press... 3 x 4-6 - 155lbs(6), 165lbs(5), 175lbs(4)
Skull Crushers... 3 x 4-6 - 100lbs(5), 100lbs(5), 100lbs(4)
H.S. Machine Weighted Dips... 3 x 4-6 - 230lbs(6), 240lbs(5), 250lbs(4)
[glow=red,2,300]T[/glow]
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Post by Blade on Jun 23, 2008 11:54:22 GMT -5
Nice work T! Keep it coming
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Post by themagician on Jun 24, 2008 11:19:36 GMT -5
Nice work T! Keep it coming Thanks buddy... I switched up my weeks again and here comes the new REP RANGE #'s!!  [glow=red,2,300]T[/glow] |
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