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Old 06-23-2008, 07:57 AM   #361
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120

Leg Press:
1x10x6 plates
1x10x8 plates
1x10x10 plates
1x10x12 plates

Seated Calf Extensions:
2x20x90

Lat Pulldowns:
1x8x120
1x8x140
1x8x160

Seated Rows:
1x8x120
1x8x140
1x8x160

DB Shrugs:
1x10x70s
1x10x80s
1x10x90s

Stairmaster:
10 minutes
 
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Old 06-29-2008, 08:39 AM   #362
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Rope Pressdowns:
2x20x20
These were done just to warmup my elbows and tris.

Incline Bench:
1x10x135
3x8x185

DB Seated Press:
1x8x30s
1x8x50s
1x8x60s
1x6x70s

DB OH Extensions:
1x8x50s
1x8x70s
1x8x80s

Hammer Strength Seated Dips:
1x10x90
2x10x180

Stairmaster:
20 minutes
 
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Old 07-04-2008, 08:26 AM   #363
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120

Leg Press:
1x10x4plates
1x10x6
1x10x8
1x10x10
1x10x12

Calf Extensions:
4x20x90

Hammer Strength Lat Pulldowns:
1x10x90
2x10x180
1x10x230

Seated Rows:
1x8x120
1x8x140
1x8x160
1x8x180

Stairmaster:
30 minutes
 
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Old 07-05-2008, 08:41 PM   #364
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Rope Pressdowns:
2x20x20 done for warmup

Incline Bench:
2x10x135
1x10x185
1x9x185
1x8x185

DB Bench:
1x8x50s
1x8x75s
1x8x95s
1x5x110s

Arnold Press:
1x10x25s
1x10x30s
1x10x40s
1x10x60s

DB Skullcrushers:
1x10x25s
1x10x30s
1x10x40s

Hammer Strength Seated Dips:
4x10x180

StairMaster:
30 minutes
 
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Old 07-13-2008, 07:54 PM   #365
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Leg Extensions:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120

Squats:
1x5x45
2x5x135
1x5x225
1x5x275
1x5x315

Lat Pulldowns:
1x10x100
1x10x120
1x10x140
1x10x160

Hammer Strength Lat Pulldowns:
4x8x180

Thats all I did for today. I've been doing some cardio at home the past 4 days.
 
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Old 07-14-2008, 10:17 AM   #366
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Incline Bench:
1x20x45
1x10x135
3x8x185

DB Bench:
1x5x60s
1x5x85s
1x5x100s
1x5x110s

Military Press (smith machine):
2x10x135
1x10x185
1x5x225

Rope Pressdowns:
1x10x50
2x10x65

Hammer Strength Seated Dips:
2x10x180
2x10x230
 
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Old 07-28-2008, 02:41 PM   #367
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Squat:
1x5x45
2x5x135
1x5x225
1x5x275
1x5x315

Hack Squat:
1x5xsled no weight
1x5x90
1x5x180
These were done all the way down with a pause at the bottom of each rep.

Lat Pulldowns:
1x5x100
1x5x140
1x5x180
1x5x200

One Arm DB Rows:
1x8x50
1x8x70
1x8x80

That was basically it. The squats reallly drained me. It sucks that I cant make it to the gym more than twice a week but I've continued with my cardio at home atleast 4 times a week.
 
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Old 08-04-2008, 08:36 AM   #368
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Incline Bench:
2x15x45
2x10x135
2x10x185

Hammer Strength Chest Press:
2x10x90
2x5x180

Tricep Pushdowns:
1x10x35
1x10x50
1x10x65
1x10x80
1x10x95(whole stack)

Hammer Strength Seated Dips:
1x20x90
4x10x180
 
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Old 08-14-2008, 08:05 AM   #369
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
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Back in the gym again after about 10 days. My current schedule at work makes it hard to get to the gym. I've mainly been doing some light dumbell work at home. Hoping to find a good time to get to the gym.

Chest/Biceps:

Incline Bench:
1x10x45
1x10x135
1x8x185
1x5x185 This felt heavy. I really need to get back into it.

DB Bench:
1x8x55s
1x8x80s
1x8x90s
1x3x110s These felt heavier than usual. I was hoping for atleast 5 reps.

Incline DB Flies:
1x8x35s
1x8x45s
1x8x55s

Cable Crossovers:
1x8x20
3x8x25

Preacher Curls (curl bar):
1x8x30
1x8x40
1x8x60

Double Bicep Curls:
1x10x10
3x10x15

That was it. It felt good to be back in the gym.
 
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Old 08-16-2008, 12:15 AM   #370
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Legs

Squat:
1x5x135
1x5x225
3x5x275

Front Box Squat (smith machine):
2x5x135
2x5x185

Lunges:
2x10x45
These were tough. I havent done lunges in a while.

Leg Curls:
1x8x30
1x8x50
1x8x70
1x8x90

Legs are pretty sore and pumped right now.
 
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Old 08-17-2008, 10:03 AM   #371
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Back/Rear Delts/Traps

Barbell Row:
4x10x135

Incline Bench 2 Arm DB Row:
1x10x30s
1x10x40s
2x10x50s

Seated Rows:
1x10x100
3x10x140

Assisted Pullups:
4x5

Lat Pulldowns:
1x10x100
3x10x140

Behind the Back Barbell Shrugs:
4x6x135
I could not get a good grip on these.

Machine Rear Delts:
1x10x70
3x10x100
 
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Old 08-18-2008, 07:44 AM   #372
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Front & Side Delts

Arnold Press:
1x10x40s
1x10x50s
1x6x60s

Machine Shoulder Press:
1x10x60
1x10x80
1x10x100
1x10x120
1x10x140

Cable Lateral Raises:
1x10x5
3x10x15

Seated DB Laterals:
1x10x10s
1x10x15s
1x10x25s

Machine Laterals:
1x10x70
1x10x90
2x10x110

Standing Front DB Raises:
1x10x15s
1x10x20s
1x10x25s

That was it my shoulders were fried. I was supposed to work triceps but completely forgot.
 
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Old 08-22-2008, 05:08 PM   #373
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Legs

Leg Extensions:
2x10x50
1x10x100
1x10x120
1x10x160
1x8x200(whole stack)

Squat:
1x5x135
1x5x225
1x5x275
1x6x275
1x3x315

Lunges:
2x10x45

Front Box Squat(smith machine):
1x10x135
2x10x185
1x6x225

Donkey Calf Raises:
4x10x90

Lying Leg Curls:
1x8x70
1x8x90
1x8x110
 
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Old 08-25-2008, 01:20 AM   #374
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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I was going to go to the gym around 5 this morning but my calves were so damn sore I could not walk. I literally sat around all day. The pain was like nothing I felt before. I had my wife massage my calves a few times throughout the day.

Back/Rear Delts/Traps

Lat Pulldowns ss Face Pulls:
1x10x70/50
1x10x100/50
1x10x140/50
1x10x160/50

Incline Bench 2 Arm DB Rows ss Barbell Rows:
4x10x50s/135

Incline Bench Rear Delts:
4x10x15s

Cable Crossovers:
1x10x15
3x10x20

Assisted Pullups:
4x6

Seated DB Shrugs:
4x10x60s
 
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Old 08-25-2008, 05:48 PM   #375
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Front & Side Delts/Triceps

Arnold Press:
1x10x15s
1x10x30s
1x10x40s
1x10x50s
1x10x60s

Machine Shoulder Press:
1x10x40
1x10x60
1x10x80
1x10x100
1x10x120
1x8x140
1x6x160

DB Laterals ss Cable Laterals:
4x10x10/15

DB OH Extensions:
1x10x50s
1x10x60s
1x10x70s
1x10x80s
1x10x90s
1x8x100s
1x6x110s
I felt like I could have done more here. I didnt want to push it since this exercise use to bother my shoulder in the past.
 
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Old 08-29-2008, 12:31 AM   #376
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Chest/Bench

Decline Bench:
2x10x135
4x10x185

DB Bench:
1x10x50s
2x8x70s
My arms pretty much gave up.

Incline DB Flyes:
6x10x40s

Preacher Curls:
1x10x40
1x10x50
1x10x60

Lying Cable Curls to the Face:
1x10x30
2x10x50

Double Arm Bicep Curls:
1x10x15
5x10x20
 
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Old 08-29-2008, 11:30 PM   #377
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Legs

Squat:
1x5x135
1x5x225
1x5x275
1x3x315

Front Squat:
10x5x135

Lunges:
4x10x45

Seated Calf Extensions:
1x10x90
4x10x135

Seated Leg Curls:
1x10x60
1x10x80
2x10x100
 
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Old 08-31-2008, 05:28 PM   #378
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Reputation: 44 Gettinpumped is on a distinguished road
Points: 1,008, Level: 12Points: 1,008, Level: 12Points: 1,008, Level: 12
Level up: 13%, 92 Points neededLevel up: 13%, 92 Points neededLevel up: 13%, 92 Points needed
Activity: 1%Activity: 1%Activity: 1%

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Back / Rear Delts / Traps

Lat Pulldowns:
1x10x70
1x10x100
1x10x140
1x10x160
1x8x180

Face Pulls ss Close Grip Lat Pulldowns:
4x10x50 / 100

Incline Bench 2 Arm DB Rows:
1x10x35s
3x10x50s

Cable Crossovers:
1x10x15
3x10x20

Incline Bench Rear Delts:
4x10x10s

Machine Rear Delts:
4x10x70

Machine Shrugs:
1x10x180
1x10x270
1x10x360
1x10x450

Seated DB Shrugs:
4x10x60s
 
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