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Old 12-08-2009, 08:29 PM   #11
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Yeah buddy, keep at it man the strength and numbers will come back to you. I love this program too.
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Old 12-10-2009, 07:22 PM   #12
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Default IBB's Transformation Log

STS Day 4 of 4

Biceps

Seated incline dumbbell hammer curls
1st set 25x12
2nd set 20x12
3rd set 15x12
4th set
5th set

Preacher curl
1st set 70x12
2nd set 70x12
3rd set 70x12
4th set
5th set

Seated dumbbell Zottoman curls
1st set 25x12
2nd set 20x12
3rd set 20x12
4th set
5th set

Triceps

Triceps pulley pushdowns
1st set 90x15
2nd set 100x12
3rd set 100x12
4th set
5th set

Dips
1st set 12
2nd set 12
3rd set 12
4th set
5th set

Legs

Dumbbell lunges
1st set 20x15
2nd set 20x15
3rd set 20x12
4th set
5th set

Leg Extensions
1st set 60x12
2nd set 60x15
3rd set 60x12
4th set
5th set

Leg Curls
1st set 50x12
2nd set 50x12
3rd set 50x12
4th set
5th set

Holy Crap is it cold out today. Just got done moving some snow.
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Old 12-10-2009, 10:12 PM   #13
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Originally Posted by IronBuildingBlock View Post

Holy Crap is it cold out today. Just got done moving some snow.
Good workout. And heck year, it was frackin' freezing today.
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Old 12-12-2009, 07:25 PM   #14
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Default IBB's Transformation Log

STS Day 1 of 4 week 2 prime

Chest

15 degree barbell decline press
PREP SET- 135x12
1st set 175x12
2nd set 175x12
3rd set 165x10
4th set
5th set

Shoulders

Seated Barbell shoulder press on Smith
PREP SET- 85x12
1st set 95x12
2nd set 95x12
3rd set 85x12
4th set
5th set

Lat Width

Wide grip pull downs
1st set 200x12
2nd set 200x12
3rd set 200x12
4th set
5th set

Traps

Barbell shrugs
1st set 135x15
2nd set 155x15
3rd set 165x12
4th set
5th set

Lat Thickness

Close grip pulley rows (palms facing one another) to lower stomach
1st set 120x12
2nd set 120x12
3rd set 120x12
4th set
5th set

Felt like crap today. It's all out now though, hahahaha. Work it boys work it!!!
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Old 12-12-2009, 08:02 PM   #15
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Good work IBB, and you and your presses. Kidding man good work.
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Old 12-12-2009, 08:47 PM   #16
BendtheBar
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Welcome to the gum show! What STS split are you doing again? 3 day?
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Old 12-13-2009, 07:27 PM   #17
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Originally Posted by BendtheBar View Post
Welcome to the gum show! What STS split are you doing again? 3 day?
A 4 day split working the same muscles every other workout. I modified an STS routine I have done before to fit my schedue. I want to incorporate cardio as much as I can to cut some fat, so I am lifting every other day and doing cardio and abs on the other days.
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Old 12-13-2009, 08:04 PM   #18
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Quote:
Originally Posted by IronBuildingBlock View Post
A 4 day split working the same muscles every other workout. I modified an STS routine I have done before to fit my schedue. I want to incorporate cardio as much as I can to cut some fat, so I am lifting every other day and doing cardio and abs on the other days.
Run run as fast as you can, you can't catch me I'm the ......oh waitwut!

Do it man! You know any where we could go run?
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Old 12-13-2009, 09:45 PM   #19
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Originally Posted by rippednmichigan View Post
Run run as fast as you can, you can't catch me I'm the ......oh waitwut!

Do it man! You know any where we could go run?

Treadmill man, no way i'm going outside, I ain't no Eskimo, lol
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Old 12-13-2009, 10:10 PM   #20
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nice work keep it up. With muscle memory it should all come back to you fairly easily.
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