9/1/10 - Shoulders/Traps
Weight: 230lbs

12 minutes warmup on treadmill (1 mile)

5x8 front dbell raises (20lbs)
15 shrugs (70lbs dbell)
5x8 lateral dbell raises (20lbs)
15 shrugs
5x8 lying incline laterals (20lbs dbell)
15 shrugs
5x8 arnold press (35lbs dbell)
15 shrugs
5x8 upright rows (80lbs bbell)
15 shrugs

5x25 medince ball situps

sauna

9/2/10 - Biceps/Triceps
Weight: 226lbs (that's really what it said this morning!)

Early in the day
15-20 minutes stretching
5x25 side leg raises
5x25 leg lifts
5x50 bicycles

In the evening @ Gold's
12 minutes warmup on treadmill (1.2 miles)

5 sets 21's (15-20-20-25-20lbs dbells)
5 sets triceps pressdowns (50x10, 60x10, 75x8, 85x6, 60x8)
5 chins (held at the top as long as possible)
5x10 dips
5 sets bbell curls (40x10, 50x8, 60x6, 60x6, 50x8)
5 sets dbell kickbacks (25x8, 30x7, 30x6, 30x6, 30x8)

sauna

This post was edited by AF_Warren666 on Sep 2 2010 10:30pm

9/3/10 - Legs
Weight: 226lbs

12 minutes warmup on treadmill (1.1 miles)

6 sets squats (8x70, 8x90, 6x140, 4x180, 6x140, 8x90)
5 sets prone leg extensions (8x85, 6x100, 6x100, 6x115, 8x85)
5x6 leg extensions (100lbsx4, 120x1)
5x8 calf raises (90lbs)
5x25 medicine ball throw situps
5x8 hyperextensions holding 45lbs plate

sauna

9/5/10 - Chest/Triceps
Weight: 228lbs

Week 2 of 6 (maybe 8-10 not sure yet)


12 minutes warmup on treadmill (1.25 miles)

5 sets incline bench (70x10, 90x8, 90x6, 140x4, 90x6)
5 sets bench (90x8, 140x6, 90x8, 140x6, 90x6)
10 dips
5 sets decline bench (90x10, 90x8, 140x4, 90x8, 90x8)
10 dips
5x10 straight-arm pullovers (50lbs dbell)
10 dips
5 sets cable crossovers (30lbs each side 8x3, 25lbs 6x2)
8 dips
5 sets triceps pressdowns (75lbs 2x8, 1x6, 60lbs 1x8, 75lbs 1x8)
10 dips

sauna

9/6/10 - Back/Light Biceps
Weight: 226lbs

12 minutes warmup on the treadmill (1.14 miles)

(x= hold a chin up at the top as long as possible then come down slowly)
5 sets wide grip pulldowns (100x10, 120x8, 120x8, 140x8, 160x6)
x
5 sets bent over dbell rows (35x8, 40x8, 45x8, 50x8, 60x8)
x
5x8 hyperextensions (holding 45lbs plate)
x (3rd one was very strong I pulled up way past my chin and held it til I was shaking)
5 sets seated rows (100x8, 120x8, 140x8, 160x8, 180x6)
x
5x6 good mornings (50lbs bbell)
x

sauna

9/8/10 - Shoulders/Traps
Weight: 226lbs
At home, not enough time/laundry washer is broken
x= 25 side leg raises, 25 pikeups, 50 bicycles

x
5 sets overhead bbell press (70lbsx3, 90lbsx2)
5 sets upright rows machine (150x8, 160x8, 170x8, 190x8, 200x6)
x
5x8 front dbell raises (25lbs)
x
5x6 lateral dbells (25lbs)
x
5x8 bent over laterals (25lbs)
x
5x8 arnold press (40lbs)
5x20 shrugs

9/9/10 - Biceps/Triceps
Weight: 226lbs
At home, slept in too late to make it to the gym before work.

5x6 dbell kickbacks (40lbs)
3x8 sets alternating dbell curls (25lbs)
3x6 sets one armed dbell curl (40lbs)
3x6 sets bbell curl (90lbs)
3x8 sets hammer curls (25lbs dbell)
3x8 triceps pressdowns reverse grip (80lbsx8, 80lbsx8, 90lbsx6)
3x6 triceps pressdowns (90lbsx8, 90lbsx8, 100lbsx6)

9/10/10 - Legs
Weight: 224lbs
I feel like I'm forgetting something, as my legs were jello after this leg day.

12 minutes warmup on treadmill (1.26 miles)

6 sets squats (8x90, 8x140, 8x160, 6x180, 4x180, 8x90)
5x8 hyperextensions (holding 45lbs plate)
5x8 seated calf raises (90lbs)
5x6 leg extensions (180lbs machine)

5x25 medicine ball situps

9/12/10 - Chest/Tri's
Weight: 224lbs

Week 3 of 6


12 minutes warmup on treadmill (1.31 miles/5.2 laps)

x (= 1 set of 10 dips)
5 sets incline bench (6x90, 6x90, 6x110, 4x110, 6x90)
5 sets bench (6x90, 6x110, 6x140, 4x160, 4x160)
x
5 sets decline bench (6x90, 6x110, 6x110, 6x110, 8x90)
x
5x6 cable crossovers (50lbs each side)
5 sets straight arm pullovers (12x50, 10x55, 8x60, 8x60, 8x60)
x
5x6 triceps pressdowns machine (8x70, 6x70, 6x70, 6x85, 5x100)
x

sauna

This post was edited by AF_Warren666 on Sep 12 2010 07:57pm

9/13/10 - Back/Light Biceps
Weight: 226lbs
After lifting I felt sick to my stomach. I still sauna'd and then ate a smoothie. Feeling better now, must be lack of sleep (less than 7 hours last night and I slept funny - major soreness.)

11 minutes warmup on treadmill (1 mile-ish... stopped a minute or so early because my shoes had untied themselves! Time for a new pair, anyhow.)

5 chins
5 sets deadlift (5x90, 3x180, failed to get 270lbs up, 3x180, 3x180)
5 chins
5x12 hyperextensions (no weight)
5 chins
5x8 bent over bbell rows (90lbs)
1 chin, held at top
5 sets seated rows (8x100, 8x120, 8x140, 6x160, 5x180)
1 chin, held at top
5x20 medicine ball throws

sauna