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Sunday, February 20, 2011

Motivation

I will now be incorporating other things into my blog and make my workout journal in its own section!

That being said heres a motivational video

Saturday, February 19, 2011

Journal Update - Day 20 - Arms

Dumbbell Curls
35x10
45x10
55x8
65x3

One Arm overhead extension
35x12
40x12
45x10

Machine Preacher Curl
140x10
155x10
170x10
185x8

Overhead EZ Bar Extension
95x12
115x12
145x6
115x10

Concentration Curls drop set with seated Hammer Curls
30x8    40x6
35x8    50x6
40x8    55x6

Rope Pushdowns
140x20
160x15
200x12

One Arm Pushdowns dropset with rope bicep curls
40x12          62.5x10
50x12          80x10
60x10          95x10

Tuesday, February 15, 2011

Journal Update - Day 19 - Chest

Incline Barbell
135x20
185x10
225x10
275x6

Flat Db Fly
70x10
80x10
90x10

Pec Deck
210x10
310x10
350x8

Hammer Strength Wide Chest( plates )
1 x 12
2 x 12
3 x 12
4 x 10

Machine Bench
160x10
205x10

One Arm Neutral DB
60x10
70x10

Monday, February 14, 2011

Journal Update - Day 19 - Back

Sorry I havn't been updating as much lately I've been getting busy, here's my routine from Saturday.

Lat Pulldowns
180x8
195x8
205x8
235x6

Seated Rows
205x10
250x10
270x10
295x8

Pullups drop set with barbell rows
8 reps 135x10
6 reps 185x10
6 reps 225x10
5 reps 135x10


Machine underhand rows
205x10
220x10
235x10
250x10


Lat Pushdowns
110x15
140x10
170x10
190x6
140x10

Hyperextensions
205x20
250x15
270x10
295x10

Saturday, February 12, 2011

Journal Update - Day 18 - Arms

Did arms yesterday and forgot to post it, made some prs on skullcrushers it was a good day.

About to go to the gym will post routine when I get back

Thursday, February 10, 2011

Journal Update - Day 17 - Chest

Flat Bench
135x12
185x10
205x10
225x10
275x12

Machine Flys
55x12
70x12
100x10
105x10

Pec Dec
250x15
310x12
370x8

Hammer Strength Incline One Hand
135x12
225x15
275x15
315x12

Cable Flys
50x12
70x10
90x10
120x6

Monday, February 7, 2011

Journal Update - Day 16 - Shoulders

Db Press
70x12
85x10
100x12

Hammer Plate Loaded Shoulder Press
225x8
315x8
365x5

Lateral DB Raise
30x12
35x10
40x10

Machine Side Raise
125x10
140x10
175x10

Plate Loaded Machine Shrugs (Seated)
225x12
315x10
365x10

DB Shrugs
100x15
100x15


Barbell Upright Rows Wide
95x10
95x10
105x12

Sunday, February 6, 2011

Journal Update - Day 15 - Back

Dumbbell Rows
100x15
100x15
100x20
100x27

Close Grip Lat Pulldown
160x10
190x10
220x8
250x4

Low Pully Cable Row ( Wide handle )
175x10
205x10
250x6
295x8 ( close handle )

PullUps drop set with pushdowns
6 pullups then 50x10
5 pullups then 65x10
5 pullups then 72.5x10
5 pullups then 80x8

Deadlifts ( focus on lower back, dont touch plates to ground )
135x10
225x10
315x5
135x10

One Hand Hammer Strength Pulldown
2 plates x10
2 plates + 25 x6
2 plates x 8

Friday, February 4, 2011

Journal Update - Day 14 - Arms

Had a quick arm workout using just core bicep and tricep exercises with my buddy before playing a good 3 hours of basketball.

Will be hitting the gym hard tomorrow and posting my workout

Wednesday, February 2, 2011

Journal Update - Day 13 - Chest

Finally got to the gym today after it being closed for 3 days due to snow.

Barbell Flat Bench
135x15
225x10
250x8
275x10

300x4 225x12 drop set
 
Incline DB Flys
50x10


60x10
75x10
100x4

Pec Deck Machine
170x12
250x12
310x10

Hammer Strength Incline
2 Plates x12
2 Plates + 25 x 10
2 Plates x12

Machine Incline
205x12
250x12
305x10
205x10