6/14/10 - Workout B
Weight: 236 lbs

jump rope warmup
5x10 lunges
5x25 calf raises
5x10 seated rows (200lbs machine) supersetted with 5x6 deadlifts (120lbs on the bbell)
5x8 wide grip pulldowns (130lbs machine)
5x10 bent over rows (40lbs dbells)
5x10 leg extensions (150lbs machine)
5x8 one-leg standing press (100lbs machine)

5x50 bicycles
5x25 hyperextensions

6/15/10 - Workout C
Weight: 234lbs

jump rope warmup
5x10 triceps pressdowns (80lbs machine)
5x8 concentration curls (40lbs dbell)
5x12 dbell kickbacks (25lbs dbell)
5x12 preacher curls (50lbs e-z bar)
5x12 dips
5x8 wide grip curls (70lbs on the bbell)
5x20 shrugs (40lbs dbell)

5x25 pike-ups
5x25 side leg raises

6/16/10 - Workout A
Weight: 234lbs

jump rope first thing in the morning

5x12 incline dbell press (40lbs dbells)
5x10 bench press (120lbs on the bbell)
5x10 lying dbell flies (25lbs dbell)
5x10 machine flies (110lbs machine)
5x15 straight-arm pullovers (40lbs dbell)
5x10 front dbell raises (15lbs dbell)
5x10 lateral dbell raises (15lbs)
5x10 bent over lateral raises (15lbs)
5x10 upright rows (150lbs machine)

6/17/10 - Workout B - ~45 minutes

5x6 deadlift (120lbs on the bbell)
5x10 good mornings (50lbs bbell)
5x12 bent over rows (40lbs dbell)
5x25 calf raises
5x12 lunges

5x25 alternating situps
5x25 leg lifts
5x25 hyperextensions

6/18/10 - Workout C - 45 minutes
Weight: 236lbs

5x10 hammer curls (40lbs dbell)
5x10 reverse grip bbell curls (50lbs on the bbell)
5x8 alternating dbell curls (25lbs)
5x10 dips
5x10 reverse grip triceps pressdowns (70lbs machine)
5x10 dbell kickbacks (25lbs)
5x20 shrugs

6/20/10 - Workout A

5x12 incline (45) dbell flies (25lbs)
5x12 incline (15) dbell press (40lbs)
5x15 narrow grip bbell press (50lbs on the bar)
5x10 machine flies (120lbs)
5x15 straight arm pullovers
5x12 seated lateral raises (15lbs dbell)
5x12 front dbell raises (15lbs)
5x15 seated dbell press (25lbs)

5x30 leg raises

6/21/10 - Workout B
Weight: 236lbs

5x25 calf raises
5x8 standing one-legged press (120lbs machine)
5x10 leg extensions (180lbs machine)
5x12 lunges
5x10 good mornings
5x15 bent over rows

5x25 hyperextensions
5x25 side leg raises

Six Month Progress


This post was edited by AF_Warren666 on Jun 21 2010 04:20pm

6/22/10 - Workout C

5x8 bbell curls (70lbs)
5 sets of 21's with 15lbs dbell
5x12 dips
5x10 triceps pressdowns (80lbs machine)
5x12 dbell kickbacks (25lbs)
5x20 shrugs

5x50 bicycles

6/23/10 - Workout A - almost 90 minutes
Weight: 238lbs

5x6 Power Cleans (100lbs x3, 110lbs x2)
5x12 Arnold Press (40lbs dbell)
5x12 Upright Rows (160lbs machine)
5x10 bench press (110lbs x1, 120lbs x2, 130lbs x 2)
5x10 machine flies (100lbs)
5x15 straight arm pullovers (40lbs dbell)
5x20 shrugs (40lbs dbell)

5x25 pike-ups

6/24/10 - Workout B - 60 minutes
Weight: 238lbs

5x6 deadlifts (170lbs bbell)
5x8 wide grip pulldowns (120lbs machine)
5x8 bent over rows (100lbs bbell)
5x25 calf raises
5x12 lunges
5x8 standing one-legged press (110lbs machine)
5x10 leg extensions (150lbs machine)

5x25 side leg raises
5x25 hyperextensions