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Post by fit on Dec 19, 2009 15:30:29 GMT -5
Delts
Calf strain gone. Right shoulder feeling a bit crunchy though. Kept the side work light and skipped bent rear DB raises which have aggravated it in the past.
Military
115x12
115x12
115x11
85x15
Plate Raise
45x12
45x11
Side raises
20x10
20x10
1-arm rear cable raises
20x12
20x12
Lite Arnolds
20x15
20x15
20 minutes easy cardio
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Post by fit on Dec 20, 2009 12:22:50 GMT -5
Legs
Press
540x12
540x12
540x12
540x12
540x12
Extensions
150x12
150x11
150x11
Hacks Lower back tightened up... kept this to two light sets
180x10
180x10
lying curls
130x12
130x12
130x11
10 minutes easy cardio/cooldown and a little stretching for the lower back
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Post by fit on Dec 21, 2009 7:55:27 GMT -5
This morning:
60 minutes fasted cardio
Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 21, 2009 19:19:06 GMT -5
Chest
Incline DB Press
65x12
65x12
65x12
65x11
Flat DB Press
65x12
65x12
65x12
65x12
Decline BB Press
145x15
165x11
185x6
165x10
145x14
Flat Cable Flye
50x12
50x12
50x10
Flat DB Press Dropset for finishing volume
40x10
35x9
30x10
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Post by fit on Dec 22, 2009 7:55:14 GMT -5
This morning:
60 minutes fasted cardio
Treadmill. Incline=10 @ 3.5
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Post by fit on Dec 22, 2009 19:02:42 GMT -5
Arms
Mixed it up with a few different approaches/lifts tonight. Good workout.
Oly/straight-bar curls
85x10
85x10
85x19
Pinwheels
40x10
40x10
40x9
Reverse-Grip standing preacher curls
35x12
45x9
45x9
Decline CG bench to skullcrushers LOVED THESE Great pump and really stressed teh tri's in a new way.
60x11
60x11
60x8
Rope Pressdowns 30 seconds between sets
80x12
100x12
120x10
100x12
80x12
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Post by fit on Dec 23, 2009 8:01:48 GMT -5
Morning:
50 minutes fasted cardio
Treadmill. Incline=10 @ 3.6
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Post by fit on Dec 23, 2009 19:59:28 GMT -5
Back
Continuing to mix it up with a few different approaches/lifts; another good workout.
Pullovers
75x10
75x10
75x8
Wide-grip lat pulldowns
100x12
120x10
120x9
Wide-grip cable rows
100x12
120x12
120x11
Close/^-grip lat pulldowns
140x9
140x9
Close/^-grip cable rows
160x10
160x9+1 with spotter assist
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Post by fit on Dec 26, 2009 11:33:57 GMT -5
Shoulders/traps/abs
Military press
115x10
115x9
115x8
DB Shrugs
80x12
80x12
80x12
Front DB raises
15x15
15x15
Side DB raises
15x15
15x15
Rope Crunches
130x15
130x15
Machine Torso Rotations
130x15 ea
130x15 ea
Leg Raises
BWx15
BWx15
10 minutes treadmill intervals
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Post by fit on Dec 27, 2009 12:03:54 GMT -5
Legs
Press
630x8
630x8
630x8
630x8
630x7
Hacks Lower back still tweaks a bit on these
180x12
180x12
180x12
Extensions
140x15
140x13
140x13
lying curls
130x12
130x12
130x11
hip abduction
50x20
60x20
hip adduction
70x20
90x20
Haven't done these in a donkey's age.
12 minutes easy cardio/cooldown
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Post by fit on Dec 28, 2009 20:46:25 GMT -5
Chest - Shock
Incline DB Press Dropset
75x6 drop 40x15
75x5 drop 40x13
Weighted Dips - Flat Flye Superset
50x6 45x12
50x6 45x10
Flat DB Press Dropset
60x10 drop 50x10 drop 40x10
30 minutes treadmill
15 degrees @ 4.0
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merat
P/RR/S Newbie
Posts: 12
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Post by merat on Dec 29, 2009 5:13:17 GMT -5
Sweet chest workout!
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Post by fit on Dec 29, 2009 8:24:27 GMT -5
Thanks  |
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Post by fit on Dec 29, 2009 11:31:58 GMT -5
Arms - Shock
Cable Curl Dropset
150x6 drop 100x15
150x5 drop 100x13
Pinwheels- Reverse-Grip E Curl Superset
40x6 30x15
40x6 30x15
1-Arm Cable Curl Dropset
70x6 drop 40x15
70x6 drop 40x15
Decline Benchpress- ^-grip Pressdown Superset
195x6 140x19
195x5 160x15
Reverse-grip Pressdown - Incline Skullcrusher Superset
130x6 60x13
130x6 60x10
DB Overhead Extension Dropset
60x10 drop 50x9 drop 40x8
30 minutes treadmill
15 degrees @ 4.0 = SWEATY!
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Post by fit on Dec 31, 2009 12:50:00 GMT -5
Wednesday:
Back Shock
Wide-Grip Lat Pulldown- DB Pullover Supersets
140x8 - 60x15
140x6 - 65x14
140x5 - 65x12
DB Row- Stiff-Arm Pulldown Supersets
80x6 - 50x15
85x5 - 50x13
85x5 - 50x11
Close-Grip Seated Cable Row Dropset
200x4 - 120x15 - probably too heavy
200x4 - 120x14
30 minutes treadmill
15 degrees @ 4.0
Thursday:
Shoulders/Traps Shock
Military Press - Front DB Raise Supersets
125x6 - 15x15
125x5 - 15x15
125x3 - 15x12
Taking side and rear lifts very light and slow these days. PT on my shoulder next week.
Rear DB - Side DB Supersets
15x15 - 15x15
15x15 - 15x12
Standing Arnold Press Dropset
40x10 drop 30x8 drop 20x7
DB Shrug Dropset
80x12
60x12
40x12
30 minutes treadmill
15 degrees @ 4.0
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