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Old 03-05-2014, 08:06 PM   #711
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Strongggg work bb12!
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Old 03-07-2014, 06:07 AM   #712
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Thank you LineDriver
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Old 03-15-2014, 02:30 PM   #713
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Always great to see your training BB12. Gives me a chance to change my routines every once in a while! Keep up the awesome work!
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Old 03-16-2014, 09:14 AM   #714
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Thanks Greg!!
3/6/2014 Shoulders
*
Goal 4 Sets 10-12 Reps
*
Seated Shoulder Press
*90x10x2
150x10x2

Standing DB *Side Lateral
25x10x4
*
DB Front Raises
20x10x4

Machine Rear Delt
137.5x10
187.5x10x3
*
DB Shrug (15-20)
60x20
85x20x4

***

Nothing major
*
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Old 03-16-2014, 09:16 AM   #715
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3/7/204 Arms
*
Alt DB Curls 3x10
25x10x3
*
Preacher curls
70x10x3

Hammer Curls
25x10
30x10x2
*
Rope Pushdown* 3 x12-15
41.5x12
62.5x15
72.5x12

Reverse Pull down
47.5x10
57.5x10
77.5x10
*
Tri Machine
110x10
125x10x2
*
Machine Dips 3 to failure
125x15
170x13
125x18
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Old 03-16-2014, 09:17 AM   #716
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3/10/2014 ** Legs

Leg Extension Goal 4~10-12
90x12
125x12x3

Squat 4~10-12
135x10
225x10
225x12
245x12

Leg Press 4~10-12
380x12
470x10x3

Standing Calves 10~ 20 reps
90x20
90x20
180x20
180x20
140x20
140x20
140x20
140x20
140x20
140x20

CARDIO
1/2 mile walk

****
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Old 03-16-2014, 08:35 PM   #717
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03/11/2014 ~ Back
Goal 3-4 Sets, 8-12 Reps

Wide Grip Pull Down
75x12
150x8
150x8
162.5x8
*
Close Grip Under-hand PD
75x8
112.5x8
150x8
162.5x8
*
Overhand BB Row
185x8x2
135x12x2

One Arm DB Row
70x10x3

Seated Cable Row
120x10
130x10x2
140x8

Machine Pullover goal 3 for 15
125x15
140x15
200x8

Back Extensions 2-3 to failure
10
With 25lb plate x10
" " x 10

****
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Old 03-16-2014, 08:36 PM   #718
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3/12/2014 Chest & Calves

Hammer Incline
90x15
180x10
230x8
180x12

DB Incline Flye
35x10
40x10
45x8x2

Flat angle in DB Press
50x12
60x12x3

Machine Bench
90x12
200zip
215

Stand Calves Raise alt toes
90x20
90x20
180x20
180x20
180x20
140x20
140x20
90x20
90x20

****
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Old 03-16-2014, 08:39 PM   #719
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3/13/2014 Shoulders
*
Goal 4 Sets 10-12 Reps
*
Seated Shoulder Press
*90x10x2
140x10x2

Standing DB *Side Lateral
25x10x4
*
DB Front Raises
25x10x4

Machine Rear Delt
110x10
150x10x3

Tension Shrug
52.5x10x4

***

Nothing major
*
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Old 03-16-2014, 08:40 PM   #720
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3/14/204 Arms
*
Tension Rope PD 4 x12-15
32.5x12
62.5x12
82.5x12
92.5x8

Triangle Tension PD
52.5x15
67.5x15
77.5x12x2

Reverse Pull down
37.5x15
47.5x15x2

CARDIO
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