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Post by themagician on Apr 23, 2008 9:46:09 GMT -5
I forgot to write in that I did a 50min cardio session later tat night on the bike... I'll be hitting up the gym for chest and cardio later tonight after work, will update then.
[glow=red,2,300]T[/glow]
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Post by themagician on Apr 24, 2008 2:36:11 GMT -5
POWER Chest
Incline Press... 3 x 4-6 - (135, 185lbs warm up) - 205lbs(5), 210lbs(5), 215lbs(4) DB Bench Press... 3 x 4-6 - 80lbs(6), 80lbs(5), 80lbs(5) Decline Press... 2 x 4-6 - 175lbs(6), 185lbs(5) H.S. Machine Weighted Dips... 2 x 4-6 - 210lbs(5), 220lbs(5)
[glow=red,2,300]T[/glow]
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Post by sapphire on Apr 24, 2008 16:04:41 GMT -5
Currently trying to fight off the flu bug... so my POWER week will have to be put on hold a few days. I'll try to get back on it by the weekend. Grrrrrrrrrrr [glow=red,2,300]T[/glow] Blah I know how you feel, I have strep throat! I hope you are feeling better!
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Post by themagician on Apr 25, 2008 1:13:33 GMT -5
Currently trying to fight off the flu bug... so my POWER week will have to be put on hold a few days. I'll try to get back on it by the weekend. Grrrrrrrrrrr [glow=red,2,300]T[/glow] Blah I know how you feel, I have strep throat! I hope you are feeling better! Ouch! I had the throat all last week and now its just some sinus stuff. I'm feeling much better now though thanks Cyndi!! I appreciate you reading up on my journal... hopefully my numbers will speak for themselves. I still have tons of work ahead though... And now for my leg day... [glow=red,2,300]T[/glow]
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Post by themagician on Apr 25, 2008 1:22:47 GMT -5
POWER Legs
Leg Ext... 3 x 4-6 - 160lbs(6), 170lbs(5), 180lbs(5) Single Leg Press... 3 x 4-6 - 225lbs(6), 245lbs(5), 275lbs(5) Lying Leg Curl... 3 x 4-6 - 110lbs(6), 120lbs(6), 130lbs(5), 140lbs(4) Seated Leg Curl... 2 x 4-6 - 110lbs(5), 120lbs(4) Seated Calf Raises... 3 x 4-6 - 225lbs(6), 245lbs(6), 275lbs(6) Abductors/Adductors... 2 x 6-10 - 240lbs(6), 250lbs(6) / 240lbs(6), 250lbs(6)
[glow=red,2,300]T[/glow]
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Post by themagician on Apr 26, 2008 1:26:13 GMT -5
POWER Shoulders
H.S. Machine Press... 3 x 4-6 - 105lbs(5), 110lbs(4) *Each Side* Upright Rows... 3 x 4-6 - 100lbs(6), 110lbs(5), 110lbs(5) Cable Laterals... 3 x 4-6 - 20lbs(5), 20lbs(5), 20lbs(4) DB Shoulder Extensions... 2 x 4-6 - 30lbs(5), 35lbs(4)
[glow=red,2,300]T[/glow]
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Post by themagician on Apr 26, 2008 19:05:58 GMT -5
POWER Arms
Alt DB Curls... 3 x 4-6 - 40lbs(6), 45lbs(5), 50lbs(4) Cable Curls w/ V-Bar... 3 x 4-6 - 55lbs(6), 60lbs(6), 65lbs(5) Concentration DB Curls... 3 x 4-6 - 25lbs(6), 30lbs(5), 30lbs(4)
**Normal Weighted Dip Machine was broken so I used the Assisted Dip Machine instead...**
Assisted Machine Dips... 3 x 4-6 - 70lbs(6), 60lbs(6), 50lbs(5) Cable Pushdowns... 3 x 4-6 - 60lbs(6), 65lbs(5), 70lbs(5) DB Kickbacks... 2 x 4-6 - 20lbs(5), 20lbs(5)
[glow=red,2,300]T[/glow]
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Post by sapphire on Apr 28, 2008 18:56:28 GMT -5
WOW that was some leg wo!!! Geez you are strong!! ;D ;D I love single leg presses!!!
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Post by themagician on Apr 28, 2008 23:38:09 GMT -5
WOW that was some leg wo!!! Geez you are strong!! ;D ;D I love single leg presses!!! Thank you very much Cyndi! I wish there was a "blushing" smiley I could put after that... haha I appreciate your kind words on my workouts. I have always loved doing legs, but feel that I have never gotten anything (size) from them. It seems that just my strength goes up? But again, thank you very much for the uplifting words! Hope your weekend was great! [glow=red,2,300]T[/glow]
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Post by themagician on Apr 28, 2008 23:46:54 GMT -5
REP RANGE BackH.S. Close Grip Weighted ChinUp... 3 x 8-10 - 90lbs(10), 95lbs(8), 95lbs(8) ((each side)) **Forearms started "giving out" on 3rd set** Cable Wide Grip Rows... 3 x 10-12 - 120lbs(12), 120lbs(10), 120lbs(10) **Forearms started "giving out" on 2nd set** Wide Grip Straight Arm PullDown... 3 x 12-15 - 50lbs(15), 55lbs(12), 55lbs(12) DB Shrugs... 2 x 12-15 - 70lbs(12), 75lbs(12) All in all I feel as if I got a good workout today, BUT my grip is either failing, or my forearms are super weak and cannot hold the weight long enough. I really emphasized the 2/1/2/1 tempo and I think that really took it out of me. Much work ahead I see.... [glow=red,2,300]T[/glow]
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fatman
P/RR/S Master
Posts: 113
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Post by fatman on Apr 29, 2008 8:21:43 GMT -5
Good lookin' workouts!
As far as your forearms giving out, get some straps and use them only for your heaviest sets or when you feel your grip will give out before your back.
While you don't want to rely on straps all the time, you also don't want your forearms to take away from training your back to the fullest.
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Post by themagician on Apr 29, 2008 23:54:31 GMT -5
Good lookin' workouts! As far as your forearms giving out, get some straps and use them only for your heaviest sets or when you feel your grip will give out before your back. While you don't want to rely on straps all the time, you also don't want your forearms to take away from training your back to the fullest. Thanks Jaj!!! I have used straps before, but only because I shouldn't "hold" the heavy weights on my POWER weeks. I've really tried to stay away from straps lately so I can try and build up my grip strength, but it seems like I should go back to them now if I cant do it naturally. Kinda sucks... but o'well I guess. Thanks for your impute and for reading thru my journal! [glow=red,2,300]T[/glow]
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Post by themagician on Apr 29, 2008 23:59:15 GMT -5
REP RANGE ChestBench Press... 3 x 8-10 - 175lbs(10), 185lbs(8), 185lbs(8) Incline DB Press... 3 x 10-12 - 55lbs(12), 60lbs(10), 65lbs(10) Decline Cable Flys... 2 x 12-15 - 15lbs(12), 15lbs(12) I had a great workout today, and the 2/1/2/1 tempo completely floored me at the end of EVERY set! Its amazing how the tempo of your lifts drastically lowers the weights you're used to lifting! [glow=red,2,300]T[/glow]
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Post by themagician on May 3, 2008 10:44:46 GMT -5
Took 2 days off and only played in my softball game. Here is my stats for Wed and shoulders will be posted in the next couple of hrs... REP RANGE LegsLeg Press... 5 x 8-10 - 225x12WarmUp - 405lbs(10), 455lbs(10), 505lbs(8), 525lbs(8) Single Leg Ext... 3 x 10-12 - 75lbs(12), 80lbs(10), 85lbs(10) Lying Leg Curl... 3 x 8-10 - 110lbs(10), 115lbs(10), 120lbs(8) Seated Single Leg Curl... 3 x 10-12 - 40lbs(12), 45lbs(10), *40lbs(10) **Failure on 8, so I had to assist with the other leg to complete the last 2** Leg Press Calf Raises... 3 x 8-10 - 405lbs(12), 405lbs(12), 405lbs(10) Abductors/Adductors... 2 x 8-10 - 200lbs(10), 220lbs(8) / 200lbs(10), 220lbs(8) INSANE PUMP in my quads after this workout!!! I could barely move after my last set. Took me 10 min just to walk out to my car. lol! [glow=red,2,300]T[/glow]
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Post by themagician on May 3, 2008 13:11:20 GMT -5
REP RANGE Shoulders
H.S. Machine Press... 3 x 8-10 - 80lbs(10), 85lbs(9), 90lbs(8) H.S. Machine Rev Peck Deck... 3 x 10-12 - 100lbs(12), 105lbs(11), 110lbs(10) Standing DB Laterals... 3 x 12-15 - 10lbs(15), 15lbs(12), 15lbs(12) Prone DB Shoulder Extensions... 3 x 12-15 - 15lbs(12), 15lbs(12), Tubing(15) DB Shrugs... 2 x 15-18 - 75lbs(15), 75lbs(15)
[glow=red,2,300]T[/glow]
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