A Work In Progress - My Summer 2008 Workout Log

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    6/19/08 - Delts/Traps


    Awesome day. Worked out with Ray for the first time. He corrected my form on a few things, but they were all quite minor. Every rep was solid and I had a great pump in my shoulders. Tomorrow is legs.

    My pulled shoulder continues to improve. There was very little pain today, despite working it rather hard. I tried reverse grip bench and came through it ok, and that always puts real pressure on the pulled area.

    Delts/Traps(lbs x # of reps)

    Hammer Strength Machine Shoulder Press (Plates Per Side)
    Warmup - 2 Sets - 60 x 20, 70 x 20 | 1 - 105 x 12 | 2 - 110 x 12 | 3 - 120 x 10 | 4 - 125 x 9

    Cable Lat Raises (2 Front, 2 Side)
    1 - 15 x 10 each | 2 - 15 x 10 each | 3 - 20 x 10 each | 4 - 20 x 10 each


    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 12

    BB Upright Rows
    1 - 95 x 15 | 2 - 115 x 12 | 3 - 125 x 10 | 4 - 135 x 10

    DB/BB Shrugs
    1 - 115's x 12 | 2 - 120's x 12 | 3 - 225 x 15 | 4 - 270 x 12

    Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
    Reverse Grip BP (w/ spot)- 1 - 165 x 8 | 2 - 165 x 8 | 3 - 185 x 6 | 4 - 185 x 6
    Wide Grip BB Biceps Curls- 1 - 105 x 8 | 2 - 105 x 8 | 3 - 125 x 6 | 4 - 125 x 6

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Flat Bench Double Crunch
    Decline Bench Sit-Ups

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    6/20/08 - Legs


    Really nice day today, but I do love legs. The best part of the day was squatting 225 for 18 reps at the end of the workout. It felt fantastic to finally get the second set of plates on the bar. I think I could have gotten the full 20, if I had taken a bit longer than 2 minutes between sets. And it was at the end after all.

    The old school tri extensions was a new one on me, but it felt great as well.

    Legs (lbs x # of reps)

    Leg Press
    Warmup - 2 Sets - 510 x 20, 600 x 20 | 1 - 880 x 12 | 2 - 1010 x 10 | 3 - 1120 x 10

    Sissy Squats/Smith Front Squats Supersets
    1 - BW+45 x 15, 155 x 12 | 2 - BW+45 x 15, 165 x 12 | 3 - BW+45 x 15, 175 x 10

    One Leg Leg Extensions (per leg)
    1 - 115 x 12 each | 2 - 135 x 10 each | 3 - 155 x 10 each

    Standing Single Leg Hamstring Curls (Reps per Leg)
    1 - 150 x 13 | 2 - 180 x 10 | 3 - 180 x 9

    Cable Hamstring Curls
    1 - 50 x 15 each | 2 - 50 x 15 each | 3 - 50 x 12 each

    BB Squats
    1 - 135 x 20 | 2 - 185 x 20 | 3 - 205 x 20 | 4 - 225 x 18

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Old School Lying Triceps Extensions - 1 - 45 x 15 | 2 - 55 x 15 | 3 - 65 x 12 | 4 - 65 x 12
    Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
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    6/23/08 - Chest


    Another great pump. Weights did not change that much over last week, but I felt much more in control and was smooth, great tempo throughout my reps compared to last week. Even if the weights are not changing that much, I hope I'm gaining a bit of size.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup (DB Presses)- 60s x 20, 70s x 18 | 1 - 135 x 15 | 2 - 155 x 13 | 3 - 175 x 12 | 4 - 185 x 10

    Incline DB Flyes
    1 - 55's x 10 | 2 - 60's x 10 | 3 - 65's x 9

    Decline BB Bench
    1 - 185 x 12 | 2 - 200 x 12 | 3 - 210 x 11 | 4 - 225 x 9

    Decline DB Flyes
    1 - 50's x 10 | 2 - 50's x 10 | 3 - 50's x 10

    Hammer-grip Frame Flat Bench
    1 - 275 x 8 | 2 - 255 x 10 | 3 - 225 x 12 | 4 - 185 x 15 | 5 - 135 x max reps

    Bi/Tri Sets (1-0-4 tempo)
    Rope Triceps Press / Incline DB Curls Supersets - 1 - 65/35's x 15 | 2 - 72/40's x 13 | 3 - 72/40's x 13 | 4 - 72/40's x 12 |

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
    •   
       

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    6/25/08 - Back


    Overall a good day. I went through my back routine with a CSCS who trains one of the university football teams around here. So, I tried to keep up my weight as high as I could, while getting my form analyzed. I got a lot of good feedback, tweaks to form, but he also told me that for how long I've been doing this, my form was fantastic. In fact, he came along through a few sets with me pointing out where I did things better than he typically did.

    Back/Bi's/Tri's (lbs x # of reps)

    Keiser Bi-Lateral Row Machine
    Warmup - 110 x 20, 120 x 20| 1 - 165 x 12 | 2 - 175 x 12 | 3 - 200 x 10

    Wide Grip Cable Lat Pulls
    1 - 140 x 12 | 2 - 150 x 12 | 3 - 160 x 12 | 4 - 160 x 10

    Hammer Strength Low Grip Row Machine
    1 - 160 x 12 | 2 - 180 x 10 | 3 - 185 x 10

    Bent Over Rows
    1 - 145 x 15 | 2 - 165 x 12 | 3 - 165 x 12

    Standing Straight-Arm Pulldowns
    1 - 55 x 12 | 2 - 65 x 12 | 3 - 65 x 12

    BB Good Morning - SLDL Supersets
    1 - 115 x 20, 185 x 15 | 2 - 125 x 20, 205 x 12 | 3 - 135 x 16, 205 x 12

    Bi/Tri Sets (1-0-4 tempo)
    Cable Skull Crusher Triple Dropsets - 1 - 62.5/55/47.5 x 10 each | 2 - 67.5/60/55 x 10 each
    Preacher Curl Machine - 1 - 125/110/90 x 10 each | 2 - 130/115/95 x 8 each

    Abs Circuit 2 - 3 Total Circuits (12 Reps per Exercise) 90 sec Rest betn Circuits

    BB Oblique Twists
    DB Side Bends (w/70 lbs)
    Lat Crunch on Hyperextension Bench (w/ 45 lbs)
    Twisting Hyperextensions
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    6/26/08 - Delts/Traps


    Now that I'm adding free weights in earnest again, I switched to seated BB press for the first time in some months. Well, compared to the last time I did it, I've made nice strength gains. I took it light at first, and pumped out rep after rep comfortably. The stress on my back was a little weird, but it was muscular fatigue, not the spinal thing. Once i get more comfortable with it, I hope that works itself out. I'm hopeful to get a growth boost with all the BB exercises. Got a better pump too than I have in quite a while.

    Delts/Traps(lbs x # of reps)

    Seated BB Shoulder Press
    Warmup - 2 Sets - 65 x 20, 85 x 20 | 1 - 95 x 15 | 2 - 105 x 12 | 3 - 115 x 11 | 4 - 135 x 8

    Lat Raises Supersets (2 Side DB's, 2 Front BB)
    1 - 25's x 12 | 2 - 55 x 15 each | 3 - 35's x 10 | 4 - 65 x 10

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 12

    BB Upright Rows
    1 - 95 x 15 | 2 - 115 x 12 | 3 - 125 x 12 | 4 - 135 x 10

    DB/BB Shrugs Supersets
    1 - 110's/225 x 12 each | 2 - 110's/225 x 12 each| 3 - 110's/225 x 12 each | 4 - 110's/225 x 12 each

    Bi-Tri Sets - Heavy Sets Day (2-1-3 tempo)
    Reverse Grip BP (w/ spot)- 1 - 165 x 9 | 2 - 165 x 8 | 3 - 185 x 6 | 4 - 185 x 6
    Wide Grip BB Biceps Curls- 1 - 115 x 8 | 2 - 115 x 8 | 3 - 120 x 6 | 4 - 120 x 6

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Flat Bench Double Crunch
    Decline Bench Sit-Ups
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    6/27/08 - Legs


    I cut my volume a bit today for a couple of reasons. First, I wanna get to where I cut the isolation movements down to 2 exercises, 3 sets each (which I did today). Now that squats are comfortably in and I am upping into my old working weights, I wanna focus more on getting the bulk of my workout from solid compounds. Looking for something at something like 10-12 odd working sets of compound leg variations and the 6 sets of isolation. It feels like a much more solid approach for the other bodyparts too. But, one workout at a time, LOL.


    Legs (lbs x # of reps)

    Squats (to parallel)
    Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 265 x 15 | 2 - 275 x 15 | 3 - 285 x 15 | 4 - 295 x 15 (** that one hurt. Doubt I can 315 for 15. So, I can at least see myself starting to come toward a hypertrophy weight/rep range. )

    Single Leg Sissy Squats
    1 - BW+45 x 15 each | 2 - BW+45 x 15 each | 3 - BW+45 x 15 each

    Leg Extensions (per leg)
    1 - 120 x 12 each | 2 - 140 x 10 each | 3 - 155 x 10 each

    Single Leg Hamstring Curls (on Cybex laying machine) (Reps per Leg)
    1 - 150 x 15 | 2 - 180 x 10 | 3 - 180 x 10

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Old School Lying Triceps Extensions - 1 - 55 x 15 | 2 - 65 x 13 | 3 - 65 x 12 | 4 - 75 x 10
    Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
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    6/30/08 - Heavy Chest


    For a few weeks, I'm gonna add a high rep chest routine later in the week, to see if I can get some size by focusing on chest. So, this will be the last time I do this rep range. Gonna move down to a lower hypertrophy range on this workout, 8-10 reps, while keeping to all compounds high reps on the light day. We'll see how it works.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup - 115 x 20, 135 x 18 | 1 - 155 x 14 | 2 - 170 x 12 | 3 - 180 x 10 | 4 - 190 x 8

    Incline DB Flyes
    1 - 55's x 10 | 2 - 60's x 10 | 3 - 65's x 10

    Decline BB Bench
    1 - 185 x 12 | 2 - 205 x 10 | 3 - 225 x 10

    Decline DB Combo Flyes
    1 - 45's x 12 | 2 - 45's x 10 | 3 - 45's x 10

    Hammer-grip Frame Flat Bench
    1 - 275 x 8 | 2 - 255 x 10 | 3 - 225 x 12 | 4 - 205 x 15

    Bi/Tri Sets (1-0-4 tempo)
    Rope Triceps Press / Incline DB Curls Supersets - 1 - 67.5/35's x 15 | 2 - 75/40's x 13 | 3 - 75/40's x 13 | 4 - 75/40's x 12 |

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
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    7/1/08 - Back


    Ah, just one of those suck kind of days. I didn't sleep well at all last night, and it showed today. Just felt tired. Even with a PWO NO powder, I really didn't feel anything come on in the way of energy until I got to abs. I did start adding a proper SLDL (well, what I consider proper), standing on a flat bench with the bar to get a full range of motion. I stuck with light weight and high reps to get the form and balance perfect, and will follow along in the same way as squats in the weeks to come.

    I did get a nice complement though. One of the guys who has been working out forever (he's 50 with the body of a 20 years old) told me he really appreciated how balanced my physique is, I asked what he meant and he told me that my calves, bi's, and neck are nearly equal in size, and that was excellent proportion a lot of guys who do not train properly never really get. I thought about my measurements, and sure enough. they are all within a 1/2 of each other. Now if I can just get a chest.

    Back/Bi's/Tri's (lbs x # of reps)

    Weighted Supine Rows
    Warmup w/25 lbs plate and elevated feet- 110 x 20, 120 x 20


    One Arm BB Rows, Front Grip (Reps per side, Plates only)
    1 - 50 x 12 | 2 - 50 x 12 | 3 - 60 x 10

    Wide Grip Lat Pulls Behind the Neck
    1 - 130 x 12 | 2 - 140 x 10

    CG Lat Pulls
    1 - 180 x 12 | 2 - 190 x 10

    Hammer Strength High Row Machine (Wt. per side)
    1 - 80 x 12 | 2 - 90 x 10 | 3 - 95 x 10

    Bent Over Rows
    1 - 155 x 12 | 2 - 155 x 13 | 3 - 165 x 12

    Standing Straight-Arm Pulldowns
    1 - 55 x 12 | 2 - 65 x 12 | 3 - 75 x 12

    BB Good Morning - SLDL Supersets
    1 - 115 x 15, 135 x 15 | 2 - 145 x 15, 135 x 15 | 3 - 155 x 13, 135 x 12

    Bi/Tri Sets (1-0-4 tempo)
    Cable Skull Crusher Triple Dropsets - 1 - 62.5/55/47.5 x 11 each | 2 - 67.5/60/55 x 9 each
    Overhead Cable Curls - 1 - 30/25/20 x 10 each | 2 - 30/25/20 x 10 each

    Abs Circuit 2 - 3 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Oblique Raises
    DB Side Bends (w/50 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions
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    7/2/08 - Delts/Traps


    Nice, short workout for me. With my newly reordered chest routine, my workout partner and I are reformulating how much I hit my shoulders. I'm gonna need anterior delts on the high rep day, and three days a week of hitting delts in some way (M, W, F), we're a bit afraid of overtraining them or making them overdeveloped at least, the way my delts tend to develop.

    What we decided to do is the following:

    M - Heavy Chest (Up the weights to a 6-10 max rep range for presses. Normal rep range for shaping movements.)
    T - Back
    W - Delts/Traps
    R - Legs
    F - Light Chest (keep weights to a 20 rep range for presses with no shaping. 3 sets each flat-incline-decline.)

    Weekend Rest

    Any opinion from you guys?

    Delts/Traps(lbs x # of reps)

    Seated BB Shoulder Press
    Warmup - 2 Sets - 65 x 20, 85 x 20 | 1 - 105 x 14 | 2 - 115 x 12 | 3 - 125 x 11 | 4 - 135 x 9

    Cable Lat Raises Supersets (2 Side, 2 Front)
    1 - 15 x 13 | 2 - 20 x 12 | 3 - 15 x 13 | 4 - 20 x 10

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 12 | 2 - 15 x 12 | 3 - 15 x 15 (Hard set, Woohoo!!)

    Smith Machine Upright Rows
    1 - 125 x 15 | 2 - 135 x 12 | 3 - 135 x 13 | 4 - 135 x 12

    Leaning Cable Shrugs (Mimics a behind-the-back shrug)
    1 - 110 x 15 | 2 - 110 x 15 | 3 - 110 x 15 | 4 - 110 x 15
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    7/3/08 - Legs


    Another leg day rolls around, and its fun for all.

    I finally got up to 315, and as I expected I could only make it to 14 reps. So, its downhill from here, LOL. Still, I feel pretty good and got a nice sweat. I added SLDL's on my own, and want to get those to stay here for compound hammies or go to full deadlifts and leave SLDL's on back day. My workout partner and I do have a bit of a conflict. He doesn't like going past 275 on squats, even at our rep range. He'd much rather focus on high weight leg press (He does 1650 for reps). But, I so want to get away from leg press for a while. Oh well, common ground will be found, somewhere.

    Tomorrow is high volume chest. I hope it feels as good as Ray says it will.

    Legs (lbs x # of reps)

    Squats (to parallel)
    Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 275 x 15 | 2 - 295 x 15 | 3 - 305 x 15 | 4 - 315 x 14

    Single Leg Sissy Squats
    1 - BW+45 x 15 each | 2 - BW+45 x 15 each | 3 - BW+45 x 15 each

    Single Leg Extensions (per leg)
    1 - 120 x 12 each | 2 - 130 x 12 each | 3 - 155 x 10 each

    Single Leg Hamstring Curls (on Cybex laying machine) (Reps per Leg)
    1 - 140 x 15 | 2 - 160 x 13 | 3 - 180 x 11

    Elevated SLDL's (Standing on a bench)
    1 - 135 x 10 | 2 - 155 x 10 | 3 - 185 x 10 | 4 - 205 x 10

    -----------

    Bi-Tri Sets - Supersets Day (3-1-3 tempo)
    Old School Lying Triceps Extensions - 1 - 65 x 14 | 2 - 75 x 13 | 3 - 75 x 12 | 4 - 80 x 10
    Seated BB Concentration Curls - 1 - 65 x 15 | 2 - 75 x 12 | 3 - 85 x 12 | 4 - 85 x 12
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    7/4/08 - Endurance Chest


    Man, that's a huge pump, and a lot more tiring than I thought it would be. Essentially, what we did was crank out 20 reps as fast as we could with the only rest we got was while the other guys was doing his sets (perhaps 45 seconds max to change out positions and start again). We got all 250 chest reps done in about 30 minutes. I've never had a killer pump that hard. I really feel kind of bad that by the end, I was able to bench about as much as I can curl, but man, was it hard to even move.

    But, Ray tells me that the endurance factor goes up fast doing this. I hope so.

    Endurance Chest/Abs (lbs x # of reps)

    Flat BB Bench Press
    1 - 135 x 20 | 2 - 135 x 20 | 3 - 125 x 20

    Incline BB Bench Press
    1 - 115 x 20 | 2 - 120 x 20 | 3 - 120 x 20

    Decline BB Bench
    1 - 125 x 20 | 2 - 125 x 20 | 3 - 125 x 20

    One Arm Cable Crossovers
    1 - 15's x 30 (each arm)| 2 - 20's x 20 (each arm) | 3 - 20's x 20 (each arm)

    Pushups
    1 - To Failure

    Bi/Tri Sets
    Single Arm Hammer Tri Press / Single Arm Cable Spider Curl Supersets - 1 - 15/17.5 x 20 (each arm, each exercise) | 2 - 15/17.5 x 20 (each arm, each exercise) | 3 - 15/17.5 x 20 (each arm, each exercise)

    Oblique Abs Circuit - 3 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Oblique Raises
    DB Side Bends (w/60 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions
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    7/7/08 - Heavy Chest


    Ray and I felt out this as a Heavy Chest routine. Combining the two chest days, it gives 36 chest sets through the week. It felt nice to go heavier again, with a good pump. I hope that I can start growing and upping some of these numbers soon. Since my flat bench is pretty strong, we decided to start adding a focus on lower and upper chest on this day, while building mid-chest endurance at end of week. We also sketched out a new routine that I'll post in a few minutes.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup - 135 x 15, 155 x 15 | 1 - 175 x 12 | 2 - 185 x 10 | 3 - 195 x 10 | 4 - 205 x 8 ** (Personal Best)

    Flat DB Flyes
    1 - 50's x 10 | 2 - 55's x 10

    Flat Cable Flyes on Stability Ball
    1 - 20's x 15 | 2 - 25's x 15

    Decline BB Bench
    1 - 135 x 15 | 2 - 155 x 12 | 3 - 185 x 10 | 4 - 225 x 10

    Decline Cable Crossovers
    1 - 20's x 15 | 2 - 20's x 15 | 3 - 20's x 15

    Abs Circuit - 4 Total Circuits (15 Reps per Exercise) 90 sec Rest betn Circuits

    Hanging Leg Raises
    Cable Crunch (w/90 lbs)
    Decline Reverse Crunch
    Decline Bench Sit-Ups
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    New Workout for July-September


    This is the new thought, although we may tweak the rep counts. We want this to be more of a strength/hypertrophy workout than a hypertrophy/endurance one.

    Monday - Heavy Chest

    Incline BB Bench Press - 5 sets, 6-12 reps
    Flat DB Flyes - 2 sets, 15 reps
    Flat Cable Flyes on Stability Ball - 2 sets, 15 reps
    Decline BB Bench Press - 5 sets, 6-12 reps
    Decline Cable Crossovers - 3 sets, 15 reps

    Tuesday - Back

    Wide Grip Lat Pulldowns - 3 sets, 10 reps
    T-Bar Rows - 3 sets, 8-12 reps
    Close Grip Lat Pulldowns - 3 sets, 10 reps
    BB Good Mornings - 3 sets, 15 reps
    Straight Arm Cable Rear Delt Flyes - 3 sets, 15 reps
    Bent Over BB Rows - 3 sets, 8-12 reps
    Straight Arm Lat Pulldowns - 2 sets to failure

    Wednesday - Delts/Traps/Bi's

    Seated BB Military Press - 3 sets, 8-12 reps
    Incline DB Curls - 3 sets, 10 reps
    Front Lat Raises - 2 sets, 12 reps
    Cable Spider Curls - 3 sets, 15 reps
    Side Lat Raises - 2 sets, 12 reps
    Front Curls - 3 sets, 10 reps
    Leaning Cable Shrugs - 3 sets, 15 reps
    BB Upright Rows - 3 sets, 10 reps
    Overhead Cable Bicep Curls - To Burnout

    Thursday - Legs

    Squats - 4 sets, 15 reps (eventually 8-15 reps)
    Leg Press - 3 sets, 6-10 reps
    Straight Toe Calf Raises - 3 sets, max reps
    Walking DB Lunges - 3 sets, 15 reps
    Deadlifts - 3 sets, 10 reps
    Inner/Outer Toe Calf Raises - 3 sets, max reps
    Single Arm DB Clean and Press - 3 sets, 10 reps

    Friday - High Rep Chest/Tri's

    Flat BB Bench Press - 3 sets, 20 reps
    Reverse Triceps Extensions - 3 sets, 10 reps
    Incline BB Bench Press - 3 sets, 20 reps
    DB Triceps Kickbacks - 3 sets, 12 reps
    Decline BB Bench Press - 3 sets, 20 reps
    Triceps Skullcrushers - 3 sets, 10 reps
    Single Arm Cable Crossovers - 3 sets, 20 reps
    Single Arm DB Triceps Press - 3 sets, 10 reps
    Pushups - To Fail

    Evening Abs Circuit (M, Tr)

    Hanging Oblique Raises
    DB Side Bends (w/50 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions

    Evening Oblique Abs Circuit (Tu, Fr)

    Hanging Oblique Raises
    DB Side Bends (w/60 lbs)
    Lat Crunch on Hyperextension Bench (w/ 25 lbs)
    Twisting Hyperextensions

    Evening Heavy Calves (W) - 10 sets, 8-10 reps
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    7/8/08 - Back


    We changed up the rep ranges just a bit today, and I hope the focus on back only will help me a bit to grow.

    Back(lbs x # of reps)

    Supine Rows
    Warmup w/ elevated feet- 2 sets x 20 reps

    Wide Grip Cable Lat Pulls
    1 - 140 x 15 | 2 - 160 x 10 | 3 - 170 x 8 | 4 - 180 x 6

    One Arm BB Rows, Front Grip (Reps per side, Plates only)
    1 - 50 x 12 | 2 - 60 x 10 | 3 - 70 x 8

    CG Cable Lat Pulls
    1 - 180 x 12 | 2 - 190 x 10 | 3 - 200 x 8

    BB Good Mornings
    1 - 115 x 15 | 2 - 135 x 15 | 3 - 155 x 15 (hurts, but good hurt, LOL)

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 15 x 15 | 2 - 17.5 x 12 | 3 - 17.5 x 12 (Great Increase over the last 2 weeks)

    Bent Over Rows
    1 - 155 x 15 | 2 - 155 x 15 | 3 - 165 x 15

    Pulls Ups
    1 - To Fail
  15. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    7/9/08 - Delts/Traps/Bi's


    Not the best workout today. :unsure: Feeling it in the back a little after yesterday, and that tweaked brachialis muscle in my right arm flared up a bit. Kind of cut into my reps and my normal pump. I'm hoping the spider curls will help work that out a bit, along with some ice. Tomorrow is legs, and I sure hope it goes well.

    Did get another nice comp from a guy at the gym. I was feeling kind of small all day (you know when you look in the mirror and all you see is what you haven't done.) Anyway, he just comes up to me wanting my workout cause he was amazed how much I'd grown in the last couple of months. It was a nice ego boost.

    Delts/Traps/Bi's(lbs x # of reps)

    HammerStrength Military Press (weight per side)
    1 - 90 x 15 | 2 - 115 x 12 | 3 - 125 x 10 | 4 - 130 x 8

    Incline Seated DB Curls
    1 - 40's x 12 | 2 - 45's x 10 | 3 - 45's x 8 (caught the muscle here)

    EZ Bar Front Delt Raises
    1 - 55 x 12 | 2 - 70 x 10 | 3 - 75 x 10

    Cable Spider Curls (reps per side)
    1 - 15 x 15 | 2 - 20 x 15 | 3 - 20 x 12 (Hurt a lot.)

    DB Side Raises
    1 - 25's x 15 | 2 - 35's x 12 | 3 - 40's x 8

    Wide Grip BB Bi Curls
    1 - 85 x 12 | 2 - 95 x 10 | 3 - 105 x 9 (not bad, I guess all things considered.)

    Leaning Cable Shrugs
    1 - 110 x 15 | 2 - 120 x 15 | 3 - 130 x 8

    Cable Upright Rows
    1 - 80 x 12 | 2 - 95 (max load) x 10 | 3 - 95 (max load) x 10

    Overhead Bi Cable Curls
    1 - 15 x To Burnout
  16. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    7/10/08 - Legs


    Wow, am I tired, but a great day, nonetheless. Set a new record on my squats again. Easy does it getting up there. With some major technique help too, I added an explosive movement at long last. Easy -- nah way easy one --, but not any stress at all on my back so far as I can tell.

    I'll post it on the pics thread, but thanks for the feedback. I guess you are always your own worst critic and ever see things improve.

    Legs (lbs x # of reps)

    Squats (to parallel)
    Warmup - 2 Sets - 135 x 15, 225 x 15 | 1 - 275 x 15 | 2 - 315 x 14 | 3 - 335 x 13

    Leg Press
    1 - 780 x 12 | 2 - 960 x 10 | 3 - 1140 x 8

    Calf Raise on DB (per leg)
    1 - BW x 15 each | 2 - BW x 15 each| 3 - BW x 15 each

    DB Walking Lunges(per leg)
    1 - 60's x 10 each | 2 - 60's x 10 each| 3 - 60's x 10 each


    Elevated SLDL's (Standing on a bench)

    1 - 185 x 12 | 2 - 185 x 12 | 3 - 205 x 11

    Calf Raise on Hack Squat Sled (10 reps toes in, 10 reps toes out)
    1 - 315 x 20 | 2 - 405 x 20 | 3 - 405 x 20

    Single Arm DB Clean and Press (Reps per Arm)
    1 - 30 x 10 each | 2 - 35 x 10 each | 3 - 35 x 10 each
  17. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    7/11/08 - Endurance Chest/Tri's


    This hurt. I don't know if I like this very much not that I've tried it. My tri's are so destroyed about half way though that I can't do anything to keep the pump going. I will keep a close watch out on Monday's and if strength starts to fall, then this is gonna change. I'm thinking to cut back to 12-15 reps, reorder the tri's to mass to shape movements, and up the weight just a bit anyway.

    Endurance Chest/Tri's (lbs x # of reps)

    Flat BB Bench Press/Reverse Tri Extensions
    1 - 135 x 20 | 2 - 135 x 20 | 3 - 125 x 20
    1 - 50 x 10 | 2 - 65 x 10 | 3 - 65 x 10

    Incline BB Bench Press/Cable Triceps Kickbacks
    1 - 115 x 20 | 2 - 105 x 20 | 3 - 105 x 20
    1 - 12.5 x 10 | 2 - 12.5 x 10 | 3 - 12.5 x 10

    Decline BB Bench/Skullcrushers
    1 - 115 x 20 | 2 - 115 x 20 | 3 - 105 x 20
    1 - 65 x 10 | 2 - 65 x 10 | 3 - 65 x 10

    One Arm Cable Crossovers
    1 - 20's x 20 (each arm)| 2 - 20's x 20 (each arm) | 3 - 20's x 20 (each arm)

    Pushups
    1 - To Failure
  18. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    My New Long Term Goal


    Well, its been a year since I ended the first big cut, and its time for a new long term goal. So, here it is. In the last year, I've added just over an inch to my bi's and started to make some inroads on my chest. I went to the store Sunday, and bought this over-sized tank top. The goal is to add at least another 10 lean pounds to my body, and fill this thing out while staying in these shorts (they are 30 inch waist).

    It's an ambitious goal to make clean bulking, but I think I can make it. It's just a matter of eating right and lifting hard. ress: And a little bit of luck.
    Attached Images Attached Images     
  19. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    7/14/08 - Heavy Chest


    After Friday, I wasn't exactly looking forward to Chest again, But, I felt really good at first. I hit another best in Incline Bench and did OK on cables. But, then I just lost some strength. Maybe it was a combination of Friday and pushing so hard at the first cost me.

    Chest/Abs (lbs x # of reps)

    Incline BB Press
    Warmup - 155 x 15 | 1 - 185 x 12 | 2 - 195 x 10 | 3 - 205 x 8 | 4 - 210 x 6 | 5 - 220 x 4

    Flat Cable Flyes
    1 - 40's x 10 | 2 - 45's x 10

    Flat DB Press
    1 - 75 x 10 | 2 - 80 x 8 | 3 - 85 x 6

    Decline BB Bench
    1 - 200 x 10 | 2 - 220 x 8 | 3 - 240 x 6

    Decline Cable Crossovers
    1 - 20's x 15 | 2 - 20's x 15 | 3 - 20's x 15
  20. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    7/15/08 - Back


    Not a bad back workout. Can't complain anyway. I am trying to shift to heavier weight, lower rep ranges in mass builder exercises. I hope it will start me building into that shirt right.

    Back(lbs x # of reps)

    Supine Rows
    Warmup w/ elevated feet- 2 sets x 20 reps

    Wide Grip Behind-the-Neck Cable Lat Pulls
    1 - 130 x 12 | 2 - 140 x 10 | 3 - 150 x 8 | 4 - 160 x 6

    Bent Over Rows
    1 - 165 x 15 | 2 - 185 x 12 | 3 - 195 x 10

    One Arm BB Rows, Front Grip (Reps per side, Plates only)
    1 - 60 x 10 | 2 - 70 x 10 | 3 - 75 x 9

    T-Bar Rows (Plates Only)
    1 - 180 x 10 | 2 - 190 x 8 | 3 - 205 x 6

    BB Good Mornings
    1 - 115 x 15 | 2 - 135 x 15 | 3 - 160 x 12 (New max weight and felt good)

    Cable Straight Arm Reverse Flyes (Plates Per Side)
    1 - 17.5 x 15 | 2 - 17.5 x 15 | 3 - 17.5 x 15

    Wide Grip Pulls Ups
    1,2 - To Fail (15 reps each set with Asst)
  21. New Member
    bradspencer74's Avatar
    Stats
    6'0"  210 lbs.
    Join Date
    Sep 2007
    Age
    40
    Posts
    200
    Rep Power
    229
    Level
    11
    Lv. Percent
    23.5%

    Back at it again


    Well, I am back at it again after 3 weeks off for a seriously pulled hammy. At first, I thought it was torn, but luckily not. Now, the only pain is in the insertion point and that is just gonna take a little more time.

    I did legs today. High rep squats. I wanted to stay light, so I did 135 x 20 reps, upping 20 pounds to 245 x 20. Got some blood flowing and battled the stiffness. LOL. Form was a little favoring the hammy, but there was no pain to speak of, just itch/irritation in the damaged area. It just felt good to workout again.
  

  
 

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