Plucas' Journal

[Plucas8916]

Back/Bicep Day (9/16):

Wasn't very productive because my legs were killing me half the time.. still super sore from the hard work I did on the 14th.

Back:
WideGrip Pullups 2x8 +10- 6, 2nd (No weight) - 6
Lat Pulldowns 2x6 80- 6, 80- 6 *** ?
Cable Rows 2x6 110- 6, 110- 6 ***
Cable Rows (Elbows out) 1x8 90- 8 ***
Bent Over Rows 1x6 115- 6 *** ?
BB Shrugs 1x8 130- 8
DB Shrugs 1x8 55- 8

Biceps:
Standing BB Curls 2x6 100- 5, 100- 4
Preacher Curls 2x6 90- 4, 90- 4
EZ Curls 1x6 -- Skip

I CANNOT Wait Till my next leg Day! :-D :-D :-D :-D

[mustang GT]

Work that leg day hard! Keep up the good work man

[Plucas8916]

Chest/Tricep Day (9/18):

Chest:
Flat Bench 2x6 180-4 (..), 180- 4
Decline ---> Skip <----- No Spot
Incline DB Bench 1x8 45- 7
Machine Flyes 2x6 90- 6, 90- 6 ***
DB Bench 1x10 40- 10 ***
1x5 (Super Slow Reps) 40- 5 ***

Triceps:
Dips 2x8 BW+10- 8, BW+25- 8
Tricep Pulldown 2x6 30- 6, 35- 6 ***
DB Tricep Extensions 1x8 30- 6

Ant. Delt:
Military Press 1x6 90- 6 ***

>>> With the Tricep Pulldowns, I was using the lat Pulldown bar with a close grip, weights were easier, bought a real tricep rope, is a lot harder than that.

***= Move up in weight next time.

[Plucas8916]

Leg/Ab Day (9/20):

Legs:
Leg Sled 2x6 250- 6, 260- 6 ***
Squats 2x6 110- 6, 110- 6 ***
Leg Extensions 2x6 70- 6, 70- 6 ***
Leg Curls 70- 6, 70- 6 ***
Deadlifts -- Waiting to add them in routine,
Calf Press 2x6 210- 5, 190- 6
Calf Raises 2x6 195- 6, 195- 6

Abs:
Ab Machine 2x6 85- 6, 95- 6 ***
Crunches 1x6 +10- 6 (Adding another set next week) ***

***= Move up in weight

I am still trying to find the weights that are right for me.... because I am extremely new to this, but I did this ^ yesterday and my legs are no where near as sore as they were last week, so I dont know if that means they adapted really fast, or if it was because I did more sets with Squats/Leg Press and if I'm only going to do 2 from now on I should add more weight..... hmmm

[Plucas8916]

Back/Biceps Day (9/22):

Back:
Wide Grips 3x8 1st- 5, 2nd - 6, 3rd- 6
Lat Pulldowns 2x6 85- 5, 85- 4
Cable Rows 2x6 100- 6, 105- 6 *** (Actual cable rows handle, not a lat bar)
Cable Bar Rows 1x8 115- 7
Cable Bar Rows (Elbows Out) 1x8 95- 7
Bent Over Rows 1x6 120- 6 ***
BB Shrugs 1x8 135- 8 ***
DB Shrugs 1x8 60- 8 ***

Biceps:
Standing BB Curls 2x6 100- 6, 100- 4
Preacher Curls 2x6 90- 6, 90- 4
EZ Curls 2x6 65- 6, 65- SKIP ***

*** = Move up in weight.

[Plucas8916]

Chest/Tricep Day (9/24):

Chest:
Flat Bench Press 2x6 180- 5, 180- 4
Decline 1x6 160- 5
Incline DB 1x8 40- 8 *-*(1)
Machine Flyes 2x6 95- 6, 95- 6 ***
DB Bench 1x10 40- 10

Triceps:
Dips 2x10 (BW+10) 1st- 10, 2nd- 9
Tricep Pulldowns 2x6 40- 6, 40- 6 ***
DB Tricep Extensions 1x8 30- 5 *-*(2)
Close Grip Bench 1x8 95- 8 ***

Ant. Delt:
Military Press 1x6 95- SKIP

*** = Move up in weight next time
*-* = Change exersice reps/sets (possibly)

Tommorow I work my legs.... muahahah (Posted this a day late)

[Plucas8916]

Leg/Abs Day (9/26):

Legs:
Leg Sled 2x6 270- 6, 270-6
Squats 2x6 115- 6, 115- 6
Leg Extensions 2x6 75- 6, 75- 6
Leg Curls 2x6 80- 6, 80- 6
Deadlifts 2x6 135- 6, 135- 6
Calf Press 2x6 190- 6, 190- 6
Calf Raises 2x10-8 195- 10, 195- 8

Abs:
Ab Machine 2x6 85- 6, 85- 6

*** = Basiclly everything needs to be moved up... only done leg day 3 times now.. still getting to the right weight for me.

[Plucas8916]

Well.... I got lazy, and missed a workout... Missed another.... Didn't feel like putting them in, So now I will post again today/tommorow with my most recent workouts, then try to keep going again, because I'm tired of flipping back pages in my workout notebook- haha