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27-Jan-03, 07:26 AM
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#16
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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Thirteenth workout
Bi's
2 super set db curls
7 reps 15 20 25 20 15
7x20 6x25 5x30 6x25 7x20
This was my entire workout. I pulled a muscle in my shoulder the day before and thought I could work through it. Now my right shoulder and entire upper back are extremely tight and I'm in some pain. Will probably be out for a couple of days. 
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29-Jan-03, 07:50 PM
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#17
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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Fourteenth workout
Chest and tri's (rehab shoulder)
Bench press (set,reps,weight)
6 x 10 x 135
5 x 8 x 135
Incline bench
3 x 10 x 45
tricep extensions
10 x 20
10 x 25
10 x 30
10 x 35
10 x 40
Shoulder still hurting, but was feeling a little better after going to the gym, not quite as stiff. Was just going through range of motion today. |
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31-Jan-03, 06:50 PM
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#18
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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Fifteenth workout
chest, tri's, shoulders(rehab shoulder)
overhead press
3 x 10 x 95
bench press
7 x 6 x 135
dumbell press
2 x 8 x 35
incline bench
2 x 15 x 45(just the bar)
bench press
30 x 45(just the bar)
skull crushers superset with tricep kickbacks
8 x 35/ 7 x 15
8 x 45/ 7 x 15
8 x 45/ 7 x 15
pulldowns
10 x 35
10 x 45
10 x 55
one arm pulldowns
10 x 35
10 x 40
10 x 45
shoulder is feeling much better now, very little pain, but still not 100% |
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02-Feb-03, 09:18 PM
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#19
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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16th workout
Back, bi's, forearms
2 super set db curls
7 reps 15 20 25 20 15
5 reps 20 25 30 25 20
straight bar curls with olympic bar
8 x 65
8 x 75
dumbell hammer curl sitting on incline bench
8 x 20
8 x 25
hammer strength preacher curl
8 x 45
8 x 55
6 x 65
one arm cable curls
10 x 45
10 x 50
8 x 25 / 7 x 35 / 6 x 45(superset, all 3 sets with left, then 3 sets with right)
hammer strength rows outside/inside grip
10 x 110 rest 10 sec 10 x 90
10 x 120 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 110
upright rows
8 x 65
hammer strength lat pulldowns
14 x 90
14 x 110
14 x 110
hammer strength front lat pulldowns(overgrip/reverse grip)
10 x 90 rest 10 sec 10 x 90
10 x 90 rest 10 sec 10 x 90
10 x 90 rest 10 sec 10 x 90
wrist curls holding olympic bar behind me
10 x 55
10 x 65
10 x 75
wrist curls with dumbells
10 x 20
10 x 25 |
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06-Feb-03, 07:31 AM
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#20
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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17th workout
Back, bi's, and forearms
superset db curls
7 x 20 25 30 25 20
pyramid 7 6 5 6 7 25 30 35 30 25
one arm cable curls
10 x 35
10 x 40
10 x 45
straight bar curls
10 x 45
10 x 55
8 x 65
8 x 70
hammer strength rows outside/inside grip
10 x 100 rest 10 sec 10 x 100
10 x 120 rest 10 sec 10 x 120
10 x 130 rest 10 sec 10 x 130
hammer strength front lat pulldowns(overgrip/reverse grip)
10 x 100 rest 10 sec 10 x 100
10 x 110 rest 10 sec 10 x 110
10 x 120 rest 10 sec 10 x 120
hammer strength lat pulldowns
14 x 100
14 x 110
14 x 120
upright rows
10 x 65
10 x 65
8 x 65
wrist curls holding olympic bar behind me
20 x 75
15 x 75
15 x 75
12 x 80
12 x 85 |
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07-Feb-03, 07:39 AM
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#21
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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18th workout
Chest
bench press
5 x 150
5 x 175
5 x 190
5 x 205
5 x 190
5 x 175
dumbell flyes
8 x 25
incline bench
8 x 95
6 x 135
6 x 135
8 x 135
dumbell press
2 x 8 x 50 |
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11-Feb-03, 08:28 AM
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#22
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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19th workout
Back and bi's
superset db curls
7 x 20 25 30 25 20
7 6 5 6 7 x 25 30 35 30 25
straight bar curl
8 x 65
8 x 70
8 x 75
8 x 70
preacher curl
8 x 55
8 x 60
lat pulldowns
15 x 110
15 x 130
15 x 140
hammer strength rows (outside grip/inside grip)
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
10 x 150 rest 10 sec 10 x 150
pulldowns (over grip/reverse grip)
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
10 x 140 rest 10 sec 10 x 140
upright rows
10 x 55
10 x 65
10 x 75 |
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13-Feb-03, 08:33 AM
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#23
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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20th workout
Legs
squats (atf)
5 x 135
7 x 185
8 x 215
7 x 235
7 x 215
leg press
8 x 315
8 x 365
6 x 405
leg curls
10 x 90
8 x 100
8 x 110
8 x 120
seated calf raises
10 x 45
10 x 70
10 x 80
10 x 90
10 x 100
10 x 110
standing calf raises
10 x 165
10 x 185
10 x 200
10 x 225 |
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16-Feb-03, 02:38 PM
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#24
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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21st workout
Chest
bench press
5 x 150
5 x 160
5 x 175
5 x 190
4 x 205
2 x 220
3 x 205
5 x 190
5 x 175
incline bench
8 x 95
6 x 135
6 x 135
dumbbell press
3 x 8 x 60 |
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16-Feb-03, 02:41 PM
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#25
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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22nd workout
Back and bi's
superset db curls
7 x 20 25 30 25 20
7 6 5 6 7 x 25 30 35 30 25
straight bar curl
8 x 45
8 x 65
hammer strength rows outside/inside grip
10 x 110 rest 10 sec 10 x 110
10 x 130 rest 10 sec 10 x 130
7 x 150 rest 10 sec 6 x 150
hammer strength lat pulldowns
15 x 110
15 x 130
15 x 150
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18-Feb-03, 07:53 AM
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#26
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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23rd workout
Chest
bench press
5 x 150
5 x 160
5 x 190
4 x 205
2 x 220
3 x 205
5 x 190
5 x 175
dumbbell press
8 x 60
8 x 65
7 x 70
dips
9 x bodyweight
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26-Feb-03, 08:51 PM
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#27
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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25th workout
chest
bench press
5 x 150
5 x 160
5 x 175
5 x 190
4 x 205
3 x 220
4 x 205
7 x 190
7 x 175
incline bench
95 x 6
135 x 8
145 x 6
dumbbell press
8 x 55
8 x 60
6 x 65
dips
9 x bodyweight
9 x bodyweight
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05-Mar-03, 08:40 PM
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#28
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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28th workout
chest
bench press
5 x 150
5 x 160
5 x 180
5 x 195
4 x 210
2 x 225
4 x 210
7 x 195
7 x 180
incline bench
95 x 6
135 x 7
145 x 6
155 x 4
dumbbell press
8 x 60
7 x 65
dips
9 x bodyweight
8 x bodyweight
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10-Mar-03, 10:33 AM
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#29
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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30th workout
chest
bench press
5 x 150
5 x 160
5 x 180
5 x 195
4 x 210
2 x 230
4 x 210
7 x 195
8 x 180
incline bench
95 x 6
140 x 7
150 x 5
140 x 4
dumbbell press
8 x 65
5 x 70
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18-Mar-03, 10:26 AM
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#30
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Registered User
Join Date: Dec 2002
Age: 31
Posts: 377
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32nd workout
chest
bench press
5 x 150
5 x 160
5 x 185
5 x 200
4 x 215
2 x 235 (got the second rep up high enough to rack, but was unable to lock it out)
4 x 215
7 x 200
8 x 185
incline bench
95 x 6
135 x 7
150 x 5
140 x 4
dumbbell press
8 x 65
7 x 70
8 x 65
dips
3 x 8 x bodyweight
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Tags
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arm pulldowns, bar curl, bar curls, bar rows, bell press, bench press, body fat, body weight, cable curl, cable curls, calf raise, calf raises, calve raises, cardio everyday, cardio routine, curl bar, dumbbell press, dumbell bench, dumbell bench press, dumbell flyes, dumbell press, dumbell presses, grip bench, hammer curl, hammer curls, hammer str, head press, incline bench, incline bench press, incline dumbell press, lat pull, lat pulldown, leg curl, leg extension, leg press, low fat, lower carb, military press, overhead press, playing basketball, preacher curl, seated calf raise, seated calf raises, seated military, seated military press, seated overhead, skull crushers, smith machine, standing calf raise, standing calf raises, straight bar, straight bar curls, tricep ext, tricep extension, tricep extensions, tricep kickbacks, tricep pull, tricep pulldown, tricep pulldowns, upright row, upright rows, weighted dips, wrist curls  |
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