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Old 08-25-2014, 10:30 AM   #91
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8/25/14 Monday


Full Body

BB Bench: kg's (50.5x15, 8) 105x10, 120x5, 130x2

DB Incline Press: (65x8) 90x10, 12, 10

Dips: BWx20, 15, 12

Pull ups: BWx10, 10, 6, 6

DB Row: (50x10) 75x8, 90x8, 8

Squats: kg's (50.5x10) 105x5, 115x5, 130x5, 140x5, 150x3

Standing Floor Calf Raise: kg's 60.5x20, 70.5x20, 90.5x20



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Old 08-26-2014, 08:00 AM   #92
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Join Date: May 2014
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8/26/14 Tuesday


Arms & Shoulders

BB Curls: kg's (17x12, 8) 30x8, 35x8, 35x10

Rev-grip BB Curls: kg's 30x8, 22x10, 12

DB Hammer Curls: Drop set(45x6, 35x6, 30x10)

DB Crush-grip Press: 55x12, 65x12, 80x10, 85x10

Seated DB OHP: (20x15) 55x8, 65x8, 80x6

Single Arm Rev-grip Pull Downs: kg's 5x15, 7.5x12, 10x10, 12.5x8

DB Lateral Raise: 20x12, 25x12, 30x8

DB Rear Delt Row: 50x8, 10, 12


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Old 08-27-2014, 09:38 AM   #93
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Join Date: May 2014
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8/27/14 Wednesday


Full Body

BB Bench: kg's (60.5x15) 90x12, 115x8, 110.5x8

DB Incline Press: (65x12) 90x8, 10, 75x12

Dips: BWx20, 15, 12

Pull ups: BWx12, 8, 8

DB Row: 60x12, 10, 8

Squats: kg's 50.5x12, 70.5x12, 110.5x8, 100.5x10, 90.5x12

Standing Floor Calf Raise: kg's 60.5x20, 70.5x20, 90.5x20


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Old 08-28-2014, 01:55 AM   #94
JBWarren70
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Join Date: May 2014
Location: Orange City, FL
Posts: 191
Training Type: ARGH!!!
Fav Exercise: Curls brah!
Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
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8/28/14 Thursday


Arms & Shoulders

BB Curls: kg's (17x12, 8) 30x12, 35x8, 40x8

DB Hammer Curls: Drop Set (50x8, 35x8, 20x10)

Rev-grip BB Curls: kg's 30x10, 22x10, 17x12

DB Crush-grip Press: 55x12, 65x12, 80x10, 85x8

Tri Push Down: kg's 25x15, 30x12, 35x10, 40x10

Seated DB OHP: 35x12, 55x8, 65x8, 80x6

DB Lateral Raise: 20x12, 25x12, 30x10

DB Rear Delt Row: 50x8, 8, 10


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Old 08-29-2014, 08:01 AM   #95
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Points: 737, Level: 14 Points: 737, Level: 14 Points: 737, Level: 14
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Join Date: May 2014
Location: Orange City, FL
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Reputation: 4661
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8/29/14 Friday


Full Body

BB Bench: kg's 50.5x15, 90.5x12, 110.5x10, 115.5x7

DB Incline Press: 60x12, 75x10, 90x10, 70x12

Dips: BWx12, 12, 12

Pull ups: BWx12, 12, 8

DB Row: 65x10, 10, 10

Squats: 50.5x15, 90.5x12, 115.5x12, 110.5x10, 95.5x8

Standing Floor Calf Raise: 60.5x20, 70.5x20, 90.5x15


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Old 09-01-2014, 09:18 AM   #96
JBWarren70
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Points: 737, Level: 14 Points: 737, Level: 14 Points: 737, Level: 14
Activity: 8% Activity: 8% Activity: 8%
 
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Join Date: May 2014
Location: Orange City, FL
Posts: 191
Training Type: ARGH!!!
Fav Exercise: Curls brah!
Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
JBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good posts
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9/1/14 Monday


Full Body

BB Bench: kg's (50.5x15, 8), 90.5x8, 100.5x8, 115.5x8, 117x5, 3

DB Incline Press: 60x12, 12, 70x12, 12, 80x12, 12

Pull ups: BWx16, 8, 6, 7, 6, 7

DB Row: 70x12, 12, 12, 10, 8

Squats: 50.5x12, 90.5x8, 110.5x6, 130.5x5, 5, 5

Leg Press: 2x6, 3x6, 4x6, 5x6, 6, 6
* # of 20 kg plates on each side, not sure what the weight of the sled is.

Calf Press: 3x15, 15, 2x20, 15, 1x15
* # of 20 kg plates on each side, not sure what the weight of the sled is.


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Old 09-02-2014, 09:47 AM   #97
JBWarren70
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Points: 737, Level: 14 Points: 737, Level: 14 Points: 737, Level: 14
Activity: 8% Activity: 8% Activity: 8%
 
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Join Date: May 2014
Location: Orange City, FL
Posts: 191
Training Type: ARGH!!!
Fav Exercise: Curls brah!
Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
JBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good posts
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9/2/14 Tuesday


Arms & Shoulders

Pulley Curls: kg's (17.5x12, 8) 25x8, 27.5x8, 30x8, 35x8, 42.5x6
* The gym was packed today. I used what was available without having to wait forever do actually get my workout in.

DB Hammer Curls: 40x8, 50x6, 7, 7, 6

Tricep Push downs: kg's (25x12) 30x12, 35x10, 40x10, 45x8, 50x5

Pulley Rev-grip Curls: kg's (17.5x12) 22.5x10, 25x8, 27.5x10, 30x6, 32.5x5

Seated DB OHP: (30x10,10) 40x8, 55x8, 65x8, 70x8, 80x8

Close-grip Bench: kg's (50.5x12, 12) 60.5x8, 90.5x8, 95.5x7, 110.5x6, 115.5x5

Lateral Raise: kg plates 5x12, 6.25x12, 7.5x12. DB Lat Raise 35x5, 5
* Use what I could find, all the smaller DB's were being used.



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Old 09-03-2014, 06:17 AM   #98
JBWarren70
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Join Date: May 2014
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Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
JBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good posts
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9/3/14 Wednesday


Full Body

BB Bench: kg's(50.5x12, 10) 90.5x5, 115.5x5, 120.5x3, 130.5x1, 2, 110.5x5

* I went a little heavier this morning. Felt pretty good.

DB Incline Press: 60x12, 12, 75x12, 12, 85x12, 10
* Increase in weight with reps.

Pull ups: (Wide) BWx12, 10, 8, 8 (Palms in) BWx8, 10
* I love doing pull ups, especially since I can do productive reps for each set.

DB Row: 65x12, 12, 75x10, 85x8, 90x10
* Keep the 'heavy day' going.

Squats: kg's (50.5x12) 90.5x5, 115.5x5, 130.5x3, 145.5x3, 150.5x3
* The heavy sets felt heavy, but I was able to get a few reps in.

Leg Press: kg's 80x12, 120x12, 160x12, 200x12, 240x8, 8
* Verified this morning that the leg press machine is designed to not create resistance when there are no plates. Pendulum/leverage type.

Calf Press: kg's 80x20, 100x20, 110x18, 120x18
* Awesome. I like calf press more than the standing floor presses.


* Overall a great workout. The gym this morning was not very busy, so I was able to get my workout in, and in the order planned.

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Old 09-04-2014, 09:42 AM   #99
JBWarren70
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Points: 737, Level: 14 Points: 737, Level: 14 Points: 737, Level: 14
Activity: 8% Activity: 8% Activity: 8%
 
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Join Date: May 2014
Location: Orange City, FL
Posts: 191
Training Type: ARGH!!!
Fav Exercise: Curls brah!
Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
JBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good posts
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9/4/14 Thursday


Arms & Shoulders
Cable Curls: kg's (17.5x12, 8) 27.5x8, 30x8, 32.5x8, 37.5x8, 42.5x7
* Gym was frickin packed today. Use the cables again, but I am still getting a good workout.

Cable Hammer Curls: kg's 10x12, 12.5x12, 15x8, 17.5x6
* Pump

Close-grip Bench: kg's (50.5x12, 12) 80.5x21, 90.5x8, 95.5x8, 100.5x6, 105.5x5
* Not easy today.

Reverse-grip Cable Curls: kg's 17.5x15, 20x15, 22.5x15, 25x12, 27.5x8
* Nice and steady, work the forearms.

Tricep Push Downs: kg's 25x12, 30x12, 35x10, 50x5, 45x5, 40x5
* Last 3 sets were a bit heavy, push weight.

Seated DB OHP: (30x12, 12) 60x8, 8, 70x8, 6, 55x12
* Felt heavy today.

DB Lateral Raise: 25x12, 10, 8, 6
* No other DB's were available. Slow and steady, pause at the top.


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Old 09-06-2014, 09:35 AM   #100
JBWarren70
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Brawn
Points: 737, Level: 14 Points: 737, Level: 14 Points: 737, Level: 14
Activity: 8% Activity: 8% Activity: 8%
 
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Join Date: May 2014
Location: Orange City, FL
Posts: 191
Training Type: ARGH!!!
Fav Exercise: Curls brah!
Fav Supp: Skittles, Pizza, Proteinz
Reputation: 4661
JBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good postsJBWarren70 has made some very good posts
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9/6/14 Saturday


Full Body

BB Bench: kg's (50.5x12, 8) 90.5x5, 105.5x5, 115.5x5, 125x4, 132.5x2
* Pretty solid work today.

DB Incline Press: 65x12, 12, 80x12, 12, 90x12
* Awesome sets.

Pull ups: Wide BWx12, 8, 8. Palms in BWx8, 7, 7
* Not as good as Wed.

DB Row: 70x8, 8, 80x8, 8, 12
* Pretty easy work.

Leg Press: kg's 80x12, 120x12, 160x12, 200x12, 240x8, 8
* Didn't do squats today. There were 2 groups waiting for 2 squat racks.

Calf Press: kg's 80x20, 90x20, 100x15, 110x15
* Work them calf muscles.

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