6/2/10 - Workout A
Weight: 234lbs

5x8 incline bench (100lbs)
5x8 bench press (120lbs)
5x10 machine flies (100lbs)
5x12 dbell flies (15lbs)
5x15 straight arm pullovers (40lbs)
5x12 bent over lateral raises (15lbs)
5x12 lateral dbell raises (15lbs)
5x12 front dbell raises (15lbs)
5x20 dbell shrugs (40lbs)

6/3/10 - Workout B - 75 minutes
I want to work on my pulldown strength til I max the machine then I might actually be able to do pull-ups.

5x6 deadlift (120lbs bbell)
5x8 good mornings (50lbs bbell)
5x10 bent over rows (40lbs dbell)
5x10 wide grip pulldowns (110lbs machine)
5x10 leg extensions (140lbs machine)
5x10 standing one-legged press (90lbs machine)
5x12 lunges
5x50 calf raises

5x25 pike-ups
5x25 hyperextensions
5x25 side leg raises

6/4/10 - Workout C - 60 minutes

5x10 one armed dbell curls (25lbs)
5x10 reverse grip bbell curls (50lbs)
5x10 hammer curls (25lbs)
5x10 triceps pressdowns (70lbs)
5x12 bench dips
5x12 dbell kickbacks (25lbs)
5x20 dbell shrugs (40lbs)

5x50 bicycles

6/6/10 - Workout A - 65 minutes
Weight: 234 lbs

5x10 arnold press (40 lbs dbell) supersetted with 5x10 inline (45deg) dbell press
5x6 clean and jerk (70 lbs on bbell) supersetted with 5x10 incline (15deg) dbell flies
5x10 bench press (95lbs bbell) supersetted with 5x10 upright rows (150lbs machine)
5x10 machine flies (100lbs)
5x15 straightarm pullovers (40lbs dbell)
5x20 shrugs (40lbs dbell)

5x50 bicycles
5x25 leg raises
5x25 side leg raises

6/7/10 - Workout B - 70 minutes

5x10 leg extensions (180lbs machine) supersetted with 5x10 good mornings (50lbs on the bbell)
5x8 standing one-legged press (100lbs machine) supersetted with 5x6 deadlifts (130lbs on the bbell)
5x10 bent over rows (40lbs dbell)
5x8 wide grip pulldowns (120lbs machine)
5x50 calf raises
5x12 lunges
5x20 shrugs (40lbs dbell)

5x25 pikeups
5x50 bicycles
5x25 hyperextensions

6/8/10 - Workout C - less than an hour
Weight: 236 lbs
measured the arms when I was all pumped and they were 17" I wanna get a second opinion. Finally growing a bit!

5x8 concentration curls (40lbs dbells) supersetted with 5x10 reverse grip triceps pressdowns (70lbs machine)
5x8 wide grip bbell curls (60lbs) supersetted with 5x8 triceps pressdowns (80lbs machine)
5x8 reverse grip bbell curls (60lbs) supersetted with 5x10 dips
5x20 shrugs (40lbs dbells)

5x25 crunches
5x30 alternating sit-ups



This post was edited by AF_Warren666 on Jun 8 2010 04:58pm

6/9/10 - Workout A - just under an hour
Weight: 234 lbs
bike ride first thing on an empty stomach (about 50 minutes, riding hard)

5x10 bench press (120lbs on the bar)
5x10 lying dbell flies (25lbs dbells)
5x10 machine flies (110lbs machine)
5x10 straight arm pullovers (40lbs dbells)
5x10 upright rows (150lbs machine)
5x10 front dbell raises (15lbs)
5x10 lateral dbell raises (15lbs)
5x10 bent over later raises (15lbs)

This post was edited by AF_Warren666 on Jun 10 2010 12:52am

6/10/10 - Workout B - about 70 minutes
Weight: 234lbs
jump rope 10 minutes first thing in the morning (dude i fucking hate jumping rope and i suck at it)

warmed up with 5 mins jump rope just cuz I need the practice
5x10 lunges
5x10 leg extensions (180lbs machine)
5x10 standing one-legged press (100lbs machine)
5x25 calf raises (full range of motion, tight contractions at top. better than the 50 sloppy ones I was doing)
5x10 wide grip pulldowns (120lbs machine) supersetted with bent over rows (40lbs dbell)
5x6 deadlifts (120lbs on the bbell)
5x20 shrugs (40 lbs dbell)

5x25 pikeups
5x25 hyperextensions
5x25 side leg raises

6/11/10 - Workout C - about 50 minutes
Weight: 234lbs
ran out of time! slept in, ran some errands, gotta get to work

5x10 lying dbell curls (15lbs)
5x10 alternating dbell curls (25lbs)
5x8 bbell curls (70lbs)
5x10 dbell kickbacks (25lbs)

5x50 bicycles

6/13/10 - Workout A

5x8 arnold press (40lbs dbell)
5x6 clean and press (70lbs on the barbell)
5x10 upright rows (160lbs machine)
5x8 bench press (120lbs on the bbell)
5x10 lying dbell flies (25lbs)
5x15 straight arm pullovers (40lbs dbell)