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Old 01-29-2011, 03:17 PM   #51
BendtheBar
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Quote:
Originally Posted by jp_ottawa View Post
Started new creatine cycle: 20 g loading today, same tomorrow, then 5 g daily maintenance.
Hope it works well. I'm about to fire up a creatine cycle myself.
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Old 01-31-2011, 06:15 PM   #52
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Join Date: Dec 2010
Location: Ottawa, Canada
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Training Exp: 1 year
Training Type: Powerlifting
Fav Exercise: bench press
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Default Jan 31st 2011

Speed bench, red resistance bands:
135 x 6 (warmup, no bands)
135 x 2
165 x 2 x 3 sets
170 x 2 x 3 sets
added some sets of 135 with foamroller to improve form

Triceps dips, red resitance bands (those run behind the shoulders and under the machine frame):
body weight x 8
10 x 8
25 x 6

Lying DB triceps extensions:
25 x 6
30 x 9
35 x 8
35 x 6

Machine bench press:
110 x 8
200 x 5
250 x 3
200 x 6
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Old 01-31-2011, 06:17 PM   #53
jp_ottawa
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Quote:
Originally Posted by BendtheBar View Post
Hope it works well. I'm about to fire up a creatine cycle myself.
Thanks, I'll let you know. Last cycle was good, so we'll see.
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Old 02-01-2011, 05:35 PM   #54
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Default Feb. 1st 2011

Box squats, high box with green resistance bands:
135 x 8 (warmup, no bands)
135 x 6
225 x 3
295 x 1
315 x 1
340 x 1
225 x 8
135 x 20

One-legged leg curls:
50 x 8
60 x 8
70 x 6

Hip abduction machine 100 x 12 x 8 sets

Calf raises with 60 pds DB

Last edited by jp_ottawa; 02-04-2011 at 05:53 PM. Reason: typo
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Old 02-04-2011, 05:53 PM   #55
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Default Feb. 4th 2011

Bench press:
135 x 6 warmup with foamroller
225 x 2
245 x 2
255 x 2
260 x 2
185 x 9

Floor press:
185 x 9
225 x 3
225 x 4

Sitting French press:
50 x 9
55 x 8
60 x 6

Incline abs
45 x 12 x 3 sets
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Old 02-05-2011, 04:39 PM   #56
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Default Feb. 5th 2011

Deadlift:
136 x 6 warmup
275 x 3
365 x 3
225 x 12

Bent-over barbell rows:
135 x 8
225 x 5
245 x 5
245 x 5

Machine shrugs:
110 x 12
200 x 12
290 x 10
380 x 10
470 x 8

Reverse grip barbell curls:
45 x 8
85 x 5
75 x 9
75 x 6

Hand grip 3 sets each hand til fail
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Old 02-08-2011, 05:24 PM   #57
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Default Feb. 8th 2011

Speed bench:
135 x 6 with foamroller
185 x 3 x 6 sets

Unstable bench:
95 x 10 (2 plates of 25 pds hanging from bands)
135 x 10 (2 plates of 45 pds hanging)
185 x 6 (2 plates of 45 pds hanging)
185 x 5 (2 plates of 45 pds hanging)

Skull crushers:
70 x 8
80 x 6
80 x 6

Cable crossovers:
12.5 x 10
20 x 10 x 3 sets
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Old 02-09-2011, 05:40 PM   #58
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Default Feb. 9th 2011

Squats:
135 x 6 warmup
225 x 5
295 x 3
295 x 2
275 x 6
185 x 15

DB lundges:
30 pds x 3 sets until fail

hip abduction:
100 pds x 8 reps x 8 sets

DB calf raises:
60 pds x 3 sets until fail
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Old 02-11-2011, 06:00 PM   #59
jp_ottawa
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Default Feb 11th 2011

T-bar rows:
90 x 8
135 x 6
180 x 5
225 x 8
225 x 10
205 x 15

Incline DB lateral raise:
15 x 3 x 12

Barbell shrugs:
135 x 10
225 x 8
295 x 8
295 x 8

Barbell forearm curls:
135 x 3 sets until fail

Machine shoulder press:
80 x 10
120 x 8
140 x 4
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Old 02-14-2011, 06:07 PM   #60
jp_ottawa
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Default Mon Feb 14th 2011

Bench press:
135 x 6
185 x 3
225 x 2 (3'' board)
275 x 1 (3'' board)
300 x 1 (3'' board) (missed lockout)
295 x 1 (3'' board) (PR)
185 x 9
205 x 5

DB flies:
50 x 10
60 x 10
70 x 8

Standing French press:
50 x 10
60 x 8
60 x 9

Incline abs
45 pds plate x 10 x 3 sets

Last edited by jp_ottawa; 02-15-2011 at 07:33 AM. Reason: typo
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