Boz's ALRI WTF Pump'd Supplement Log - AnabolicMinds.com - Page 2

Boz's ALRI WTF Pump'd Supplement Log

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  1. New Member
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    May 30 2007


    Traps/Delts

    EXERCISE SET1 SET2 SET3 SET4
    cable upright rows 100/20 150/12 150/12
    smith machine shrugs 135/15 185/15 225/10
    rear delt 20/18 25/13 30/8
    mil press 135/9 135/7 135/7
    Freemotion cable shrugs 150/15 200/10 200/10
    precor shoulder press 150/15 180/8 200/6
    rear delt fly
    high to low 25/13 30/8
    low to high 15/10 20/7

    pump was good....taste is starting to annoy me again tho

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    May 31 2007


    Back/Tri

    EXERCISE SET1 SET2 SET3 SET4
    Pull ups BW/11 BW/8 BW/6 BW/5
    tri Pushdowns 80/12 90/10 100/8
    srtaight arm pushdowns 100/15 130/8 150/5
    revers pushdowns 60/15 80/11 100/8
    standing cable row 80/20 150/18 150/15
    seated row 180/9 190/7 190/7 200/6
    hammer strength row (superset high and low handles)
    High handle 80/15's 90/12's 115/10's
    Low handle 80/12's 90/10's 115/8's
    overhead extension 70/12 90/6 90/6

    did a bodypump class after....man that was a *****...haha
    had a great pump in my back. lifted with a friend i havent lifted with before...def a good workout
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    June 4 2007


    LEGS!!!!!!

    well today I had fun....:-D

    EXERCISE SET1 SET2 SET3
    Medicine ball squat/toss to self 25/12 25/12 25/12
    Leg press 45 degree sled 270/12 360/10 360/10
    Seated leg curl 140/12 (prone machine was taken)
    Prone leg curl 150/12 150/12
    Freemotion step ups 120/6's 12/8's
    Supersquat 360/12 540/12 720/8
    leg extension 180/12 180/12 180/12
    standing calve raises 500/12 500/12 500/12
    4 laps jogging around gym w/ 100lb heavy bag on shoulders

    WOW...I havent had a leg workout like that in I dont know how long. My legs were pumped hardcore. really like the supersquat machine too, had never done that before. The jog with the heavy bag was killer.
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    June 5 2007


    decided just to hit mainly chest exercises today

    EXERCISE SET1 SET2 SET3 SET4 SET5
    pushups 50 (warmup)
    Bench press 155/12 175/10 *135/10 135/12 135/10
    Incline press 115/10 115/12 115/12
    Decline press 135/11 135/11 135/10
    Freemotion seated fly
    back off pad 40/15 60/6
    back on pad 50/10 50/10
    Dips BW/10 BW/10
    pec dec fly 80/15 120/7 120/7

    *having personal trainers as friends who can spot you and give you free constructive criticism is always a plus....Ive been lifting for almost 3 years now and always wondered why my chest wasnt growing and why my shoulders were sore after a chest workout more than my chest....my friend gave me prob the best advice ever....pinch your shoulderblades before doing your chest exercises....man did my chest burn after this workout..I could care less how much weight Im doing as long as I know its going up properly...thanks DAN!

    pump felt amazing today. like i said above, ive never really felt a burning in my chest, but today felt like i really worked it. I cant wait till my next chest day....plus my shoulders arent sore...yay for that...haha
  

  
 

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