5/21/10 - Workout C - 55 minutes
Right leg is done hurting tonight.

5 supersets Tri Pressdowns with Preacher Bench Curls
5 supersets Dips with Wide Grip Curls
5 sets Alternating Dbell Curls
5 sets Dbell Kickbacks
5x25 Pikeups (my new favorite core exercise)

5/22/10 - Workout A - over an hour
Weight: 236 lbs
Bike Ride before workout

5x15 upright rows
5x15 arnold press
5x15 lying inclined lateral raises
5x15 machine flies
5x15 incline dbell press
5x15 lying dbell flies
5x15 straight arm pullovers
5x20 shrugs
5x30 crunches
5x30 side leg raises

Above post is dated wrong. That was yesterday, the 23rd.
5/24/10 - Workout B
Weight: 236 lbs
Bike Ride before workout
Leg day, let's hope I can walk this week. Last week I pulled a hammy or something and it didn't hit me until two days later.

5x15 leg extensions
5x15 lunges
5x15 standing one-leg curls
5x50 calf raises
5x15 bent over rows
5x20 shrugs
5x30 hyperextensions
5x30 alternating situps

5/25/10 - Workout C
Weight: 234 lbs
Stepped outside to do my bike ride and it started pouring rain! At least I can walk this week after my leg workout yesterday. They just needed to get broken in, I guess.

5x25 pike ups
5x30 side leg raises

5x15 lying dbell curls
5x15 dips

3x12 wide grip bbell curls
3x12 e-z bar preacher curls
3x12 alternating dbell curls

3x12 triceps pressdowns
3x15 overhead triceps extensions
3x12 dbell kickbacks
3x12 reverse grip triceps pressdowns

5/26/10 - Workout A - almost 90 minutes
Weight: 234 lbs
Bike Ride preceeding weights

5x12 bench press (I use about 130lbs for this... I need to get higher yet I am running out of plates for my barbells)
5x15 lying dbell flies
5x12 machine flies
5x15 straight-arm pullovers
5x12 front dbell raises
5x12 lateral dbell raises
5x12 bent over lateral raises
5x upright rows (15,12,9,8,6, 90-120-150-170-200 I maxed my friggin' machine)
5x20 shrugs

5x25 toe touch crunches
5x50 bicycles (100 technically, but i count on one knee)

5/27/10 - Workout B - under 70 minutes
Weight: 234 lbs
No bike ride. I did more weight, less reps today. Got a shit-ton done in just over an hour!

5x6 deadlift (130lbs)
5x8 good mornings (50 lbs on the bbell)
5x8 wide grip lat pulldowns (120lbs machine)
5x10 bent over rows (40lbs dbells)
5x10 seated rows (200lbs machine)

5x10 leg extensions (110lbs machine)
5x12 lunges
5x10 standing one-leg press (90lbs machine)
5x50 calf raises

5x20 shrugs (40lbs dbell... I need more weight - switch to bbell shrugs sometime)

5x25 hyperextensions
5x25 leg lifts
5x25 side leg raises

5/28/10 - Workout C - about 45 minutes
Weight: 234 lbs

5x10 preacher dbell curls (25lbs)
5x12 alternating dbell curls (15lbs)
5x10 wide grip bbell curls (50lbs)

5x12 dips
5x12 triceps pressdowns (70lbs)
5x12 dbell kickbacks (25lbs)

5/30/10 - Workout A - about 80 minutes
Weight: 232 lbs

5x12 incline dbell press (40lbs)
5x12 incline dbell flies (15lbs)
5x10 bench press (110lbs)
5x12 dbell flies (15lbs)
5x15 straight arm pullovers (40lbs)
5x12 arnold press (25lbs)
5x10 upright rows (140lbs)

5x25 pikeups
5x30 alternating situps

5/31/10 - Workout B - less than an hour
Weight: 234 lbs

5x50 calf raises
5x12 lunges
5x10 leg extensions
5x10 one leg press
5x6 deadlift
5x10 bent over rows

5x25 hyperextensions
5x25 side leg raises

6/1/10 - Workout C
Weight: 232lbs
Ran out of Jack3d (pre-workout) yesterday, starting taking Dark Matter (post-workout.)

5x10 bbell curls (50lbs)
5x10 one arm dbell curls (25lbs)
5x10 e-z bar preacher curls (50lbs)
5x10 lying dbell curls (15lbs)
5x12 dips
5x10 reverse grip triceps pressdowns (70lbs)
5x10 overhead triceps extensions (50lbs)
5x10 dbell kickbacks (25lbs)

5x50 bicycles
5x25 crunches

This post was edited by AF_Warren666 on Jun 1 2010 04:58pm