8/20/10 - Workout C
Weight: 234lbs
Legs are DYING from the squats yesterday. Feels good. Looking buff as fuck in the mirror when I'm all pumped.

5x8 dbell kickbacks (25lbs) supersetted with 5x6 triceps pressdowns (100lbs machine)
5x12 dips supersetted with 5x8 reverse grip triceps pressdowns (80lbs machine)
5 sets 21's (25lbs dbell)
5x6 bbell curls (70lbs)
5x20 shrugs
5x8 chin-up grip pulldowns (80lbs machine)

5x50 bicycles

8/22/10 - Workout A
Gold's

12 minute warmup on the treadmill

5x8 incline bench (90lbs bbell)
5x6 bench (90x2, 140x3)
5x8 decline bench (70x1, 90x4)
5x6-8 cable crossovers machine (50lbs each side)
5x6 lying lateral dbell raises (30lbs dbell)
5x6 standing lateral dbell raises (25lbs)
5x6 front dbell raises (15lbs)
5x8 arnold press (35lbs dbell)

5 sets situps with a medicine ball (25 was the mark, but exceeded first 4 sets)

about 20 minutes in the pool (9 or 10 laps)

8/23/10 - Workout B
Gold's

12 minutes warmup on the treadmill

5x6 squats (160lbs)
5x6 seated calf raises (2 plates)
5x8 bent over dbell rows (50lbs)
5x6 good mornings (50lbs bbell)

5x25 medicine ball situps

10 minute swim (5 laps)

8/24/10 - Workout C
Weight: 230lbs
Gold's

12 minutes warmup on the treadmill. total distance: 1 mile

5 sets 21's (25lbs dbell)
5x6 dips (real dips, these are harder than bench dips like I was doing)
5x10 hyperextensions (holding 45lbs plate)
10 chin-ups
5x6 triceps pressdowns (70lbs machine)
5x6 preacher bench (60lbs bbell)
5x8 dbell kickbacks (30lbs)

5x25 medicine ball situps

10 laps in the pool

sauna

This post was edited by AF_Warren666 on Aug 24 2010 07:31pm

8/25/10 - Workout A
Weight: 232lbs
Gold's

12 minute warmup on the treadmill. total distance: 1.14 miles

5x6 incline bench (90lbs)
5x6 bench (3x90lbs. 1x140lbs. x901lbs)
5x6 decline bench (90lbs)
5x6 one armed cable crossovers (40lbs machine)
5x6 lying dbell flies (30lbs)
5x6 straight arm pullovers (40lbs)
5x6 standing lateral raises (25lbs)
5x6 bent over lateral raises (25lbs)
5x6 shrugs (80lbs dbell)

5x25 medicine ball situps

sauna

8/26/10 - Workout B
Gold's

12 minutes on treadmill (1 mile)

5x6 squats (140lbs)
5x6 calf raises (2 plates)
5x10 hyperextensions (holding a 45lbs plate)
5x8 bent over rows (60lbs dbell)
attempted wide grip pullups
5x6 wide grip pulldowns (160lbs machine)

3x10 medicine ball twists
3x25 medicine ball situps

sauna

8/27/10 - Workout C (altered)

Mixed it up today at home. Made sure I hit the bi's and tri's though. I think this is what you call circuit training.
Stretched out and loosened up for about 15 minutes. Felt good.
Circuit 1
5 sets of each:
-5 reps on both sides of 4 different kicks on BOB
-5 reps each of 6 different positions of pushups
Circuit 2
5 sets of each:
-25 side leg raises, both sides
-25 pikeups
-50 bicycles
-6 reps bbell curls (70lbs) supersetted with
-6 reps alternating dbell curls (25lbs)

NEW SPLIT
Sun; Pecs/Light triceps
Mon; Back/Light biceps
Tue; Rest
Wed; Shoulders/Traps
Thu; Heavy Biceps/Triceps
Fri; Legs
Sat; Rest

Taken from http://forums.d2jsp.org/topic.php?t=33108122&f=60 - thanks CMBurns

8/29/10 - Pecs/Light triceps
Weight: 230lbs

warm up treadmill 12 minutes (1.15 miles)

x= 6-8 dips
5x6 incline bench (90lbs)
x
5 sets bench (3 sets 90lbs, 2 sets 160lbs x4 reps)
x
5x8 decline bench (3x90lbs, 2x140lbs)
x
5x6 lying dbell flies (40,35,35,30,30lbs)
x
5x8 straight arm pullovers (50lbs dbell)
x
5x6 cable crossovers (60lbs machine)
x
5x8 reverse grip triceps pressdowns (80lbs machine)
x

3x20 medicine ball situps
3x10 medicine ball twists
3x10 hanging leg raises

sauna

8/30/10 - Back and light Biceps
Weight: 228lbs
Felt like throwing up or passing out after today's workout

12 minutes warmup on treadmill (1 mile)

x (5 chins in a row)
5x6 good mornings (50lbs bbell)
x (5 chins, not in a row)
5x8 bent over rows (60lbs dbells)
x (1 chin, 10 side to sides at the top)
5x10 hyperextensions (holding 35lbs plate)
x (5 chins, not in a row)
5x6 seated rows (120lbs machine)
x (5 chins, not in a row)

sauna

This post was edited by AF_Warren666 on Aug 30 2010 06:34pm