The Daddy's Journal

[Buffdaddy]

Monday 28 July 2003

Shoulders/Traps/Triceps

DB Military Press: Warmup 2 sets 45lbs 12 x's
Working Sets 1 set 75lbs 11x's
1 set 80lbs 10x's
1 set 85lbs 8x's
1 set 90 lbs 6x's

DB side raises 2 sets 25 lbs 10 x's
2 sets 30 lbs 8 x's

DB Front Lateral raises 1set 30 lbs 10x's
1 set 35lbs 8x's
1 set 40lbs 8 x's
1 set 45lbs 6x's

DB Rear on incline bench 2 sets 15 lbs 12 x's
2 sets 20lbs 10x's


Traps: Warm-up BB Shrugs 275lbs 12 x's
Working 1 Set 335 lbs 12x's
1 Set 405 lbs 10 x's
1 Set 435lbs 8x's

Wide grip Upright rows 2 sets 115 lbs 10x's
2 sets 135 lbs 8 x's

Triceps: 2 arm DB Overhead Extensions 80lbs 12x's
95 lbs 10x's
100lbs 10x's
110lbs 9 x's

Straight bar Pull Downs 50 lbs 10x's
60 lbs 10x's
70 lbs 10x's

Close grip Bench Press 135 lbs 12 x's
165 lbs 10 x's
185 lbs 9x's

DB Kickbacks 30 lb 10x's each arm
35 lb 10x's each arm
40 lb 10 x's each arm

Cardio 1.5 miles in 12 minutes

[Buffdaddy]

29 July 2003




Legs: Stretch 10 minutes Loosen up Cardio 10 minutes


SQUATS - Warm-up 135 lbs 20 reps
Working Sets 225lbs 12 reps
275lbs 10 reps
315 lbs 10 reps
365 lbs 8 reps


LEG PRESS - 290 lbs 12 reps
400 lbs 10 reps
490 lbs 9 reps
600 lbs 8 reps

STIFF LEG DEAD LIFTS 115 lbs 12 reps
135 lbs 12 reps 2 sets

[Buffdaddy]

No Workout Today 30 July 2003

2 Softball Games tonight should get enough cardio This Way, Unless I go yard a few times.

[Buffdaddy]

31 July 03 Pt.1

Went 1 and 1 in softball games, getting off work in an hour then going to
go and blow up some serious CHEST!!!

31 July pt 2

Incline Bench Warm-up 135 12 X's
Working Sets 225 10x's
255 8 x's
265 6 x's
275 4 x's

Flat Bench DB Warm up 65's 12 x's
Working 90's 12x's
100 10's
110 10x's

Parillo Dips 4 sets 12 Bodyweight

Parallel Dips 4 sets 12 Bodyweight

Incline DB Flyes 35's 12x's
45's 10x's
50's 8x's


Cardio Interval's On Treadmill 12 minutes

DONE

[Buffdaddy]

August 1 03

Back and Biceps

Back: Bent over Rows 135, 185, 205, 225 10x's each

Lat Wide Grip Pull Downs 140, 160, 180, 200 -- 12,10,8,8

Close Grip reverse Pull Downs 100, 110, 120, 130 -- 12,12,10,10

Straight Arm Pull Downs 3 sets 60lbs -- 10 x's

One Arm Dumbell Rows 1 set 75lbs 15 each arm
1 set 85lbs 15 each arm

Biceps: Straight Bar Curls 95, 115, 135 -- 12,10,10
One Preacher DB Curls 35,40,45 -- 10,10,10
Hammer Curls DB's 50,60, 65 12,10,10

CURLS FOR THE GIRLS !!!!!!!!

[Buffdaddy]

August 2nd and 3rd OFF

Cardio 15 minutes Interval Elliptical Machine

Shoulders and Triceps on Monday!!

[Buffdaddy]

4 August 03 Shoulders and Triceps

Shoulders:

Military BB Press-- Warm up 135lbs 12 x's
Working 165lbs 12 x's
185 10x'
205 8 x's

Front Lateral Raises 30,35,40 10,10,8

Side Raises 25,30,35 -- 12,10,10

Traps: BB Shoulder Shrugs -- 275,365,455, 500 -- 12,12,10,8
Upright Rows 135lbs 10,10,10

Triceps: Skull Crushers- 75,95,115,125 -- 12,12,10,8
superset with Close grip Bench same weight and reps
immediately after crushers.

One Arm DB Extensions 35, 40, 50lbs 11,10,8

Rope Pulldowns 110, 120,130 12,10,10

One Arm Cable Pulldowns 50 3 sets of 10 each arm

That's It Traps are On FIRE !!!!!!!!

[Buffdaddy]

5 August 03 LEGS!!!

8 minutes cardio to loosen up the wheels
Stretch another 4-5 minutes

SQUATS: Warm-up 135lbs 15x's
Working Sets 225 12 x's
275 10 x's
325 8 x's
375 6 x's

LEG PRESS: 300lbs 12 x's
450lbs 10x's
600 lbs 8x's

LEG CURLS: 100,110,120 -- 12,10,10
Superset with LEG EXTENSIONS: Knees are little sore go light with
150,160,170 10,10,10 Squeeze every rep though to make 'em count.

CALVES: Seated Raises: 100, 145, 180 -- 15,15,15
One Leg standing raises Body weight 3 sets of 12 each leg
Standing Calf Raises 115, 165 --15,15

WHY DOES MY GYM HAVE THE LEG EQUIPMENT UPSTAIRS CAN"T EVEN WALK DOWN THEM AFTER PUNISHING THE WHEELS!!!

[benman2002]

Originally Posted by Buffdaddy

WHY DOES MY GYM HAVE THE LEG EQUIPMENT UPSTAIRS CAN"T EVEN WALK DOWN THEM AFTER PUNISHING THE WHEELS!!!

that would really suck walkin down stairs on leg day haha--im glad my gym is only one level

overall looking strong man keep it up

[Buffdaddy]

Been A while since my last post, but have remained constant on my workouts!!

Wednesday 27 August 2003

Shoulders/Traps/Triceps

Military Press: Warmup 2 sets 135lbs 12 x's
Working Sets 1 set 185lbs 10x's
1 set 225lbs 8x's
1 set 245lbs 6x's
1 set 265 lbs 4x's
1 Set 275 lbs 2 x's

DB side raises 3 sets 30 lbs 10 x's


DB Front Lateral raises 1set 35 lbs 10x's
1 set 40lbs 8x's
1 set 45lbs 8 x's
1 set 50lbs 6x's

Traps:
2 Working Sets 315 lbs 12x's

Wide grip Upright rows 1 sets 95 lbs 10x's
1 set 115 lbs 10 x's
1 set 135 lbs 8 x's

Triceps: Skull Crushers w/ Closegrip bench immediately following
1 set 95 lbs 12 x's
1 set 115 lbs 10x'
1 set 135 lbs 8 x's
1 set 145 lbs 6 x's

Straight bar Pull Downs (This pulley is heavier than others)
50 lbs 10x's
60 lbs 10x's
70 lbs 10x's

DB Kickbacks 45lb 10x's each arm
50 lb 10x's each arm
55 lb 10 x's each arm

Cardio 1.5 miles in 12 minutes

[MonStar]

Nice strength man, really looking good with a lot of your exercises. Keep up the hard work man. Were pretty close on quite a few exercises, strength wise.

[Buffdaddy]

Thanks Monstar Appreciate the Encouragement, the best thing you have on me is youth I am 27 so big ups to you for getting started so early, keep it up bro!!

[Lucino]

Yo bro,

I'm looking for John Cena's work out do you know where I can find it?

from your work out seems like you are doing tons of sets? how long do you spend in the gym each work out?

thax

Lucino

[Buffdaddy]

I spend about 45 minutes to an hour in the gym, yeah I do a lot of sets. I don't rest very long between sets. I just put on my head phones and focus. Sorry bro I don't know Cena's Workout.

[Buffdaddy]

Trying to get back into this journal, and post some workouts before I start my cycle.Tuesday Nov. 18th 2003

Shoulders and Triceps

Smith Machine Military Presses
135 lbs X 12
185 lbs X 10 <Drop Sets> 225 X 6
225 lbs X 8 185 X 8
255 lbs X 4 135 X 8

Side Lateral Raises
10lbs X 12 (2 Sets)
15 lbs X 12
20 lbs X 10

Front Lateral Raises
30 lbs X 10
35 lbs X 8
45 lbs X 8

Upright Rows:
115 lbs x10
135 lbs X 10
155 lbs X 10

Two Arm Overhead Tricep Extensions
65 lbs x 12
85 lbs x 10
95 lbs x 10
100 lbs x 10
110 lbs x 8

Tricep Cable Pulldowns (Nautilus Heavy)
60 x 12
70 x 11
80 x 10

Kickbacks
45 x 10
50 x 10
55 x 10