9/15/10 - Shoulders/Traps
Weight: 224lbs
9 months into training today

12 minutes warmup on treadmill (1.17 miles)

5x6 sets front dbell raises (25lbs)
5x6 lateral dbell raises (25lbs)
5x6 upright rows (90lbs bbell)
5x6 arnold press (45lbs dbell)
5x6 bbell shrugs (1set@90, 2sets@140, 2sets@90)

5x20 medicine ball throw situps

sauna

This post was edited by AF_Warren666 on Sep 15 2010 07:58pm

9/16/10 - Bi's/Tri's
Weight: 224lbs
At home, sore as shit. Slept until 8PM (worked overnight, got home @ 10AM)

5 sets 21's (15lbs dbell)

3x6 bbell curls (80lbs)
5 sets reverse grip pressdowns (70x6, 70x8, 80x6, 80x8, 90x8)

5x8 e-z bar preacher curls (50lbs)
3x15 dbell kickbacks (15lbs)

5x8 hammer curls (25lbs dbell)
5 sets triceps pressdowns (80x6, 80x8, 90x6, 90x8, 100x8)

5x50 bicycles

This post was edited by AF_Warren666 on Sep 17 2010 08:09pm

9/17/10 - Legs
Weight: 224lbs

12 minutes warmup on treadmill (1.24 miles)

5 sets squats (8x90, 8x90, 6x140, 6x180, 6x180)
5x6 squats (90lbs)

10 sets of 6-8 seated calf raises (180lbs)

5 sets of 6-8 seated leg extensions (started at 100lbs, added 15lbs every set.)
5x6 prone leg press (100lbs)

5x8 hyperextensions
5x20 medicine ball throw situps

sauna

9/19/10 - Chest/Light Triceps
ran out of time, meant to do 1 more exercise (straight arm pullovers or triceps pressdowns)

Week Four of New Split


12 minutes warmup on treadmill (1.02 miles, i was messing with the incline a little bit)

5x6 incline bench (90lbs)
10x6 flat bench (90lbs)
4x8 dips
5x6 decline bench (90lbs)
5x10 cable crossovers (40lbs apeice)
3x8 dips

sauna

9/20/10 - Back/Light Biceps
Weight: 224lbs

12 minutes warmup on the treadmill (1.2 miles)

5 chins
5x8 bent over bbell rows (90lbs)
5 chins
5x6 good mornings (70lbs)
3 chins
5x8 wide grip pulldowns (120lbs)
3 chins
5x8 seated rows (120lbs? I forget)
5 chins
5x10 hyperextensions
5 chins

sauna

9/22/10 - Shoulders/Traps
Weight: 222lbs
Tried a few exercises I don't normally do. One of the best shoulder workouts I've had in awhile.

12 minutes warmup on the treadmill (1.16 miles)

5x5 hang cleans (135lbs)
5x5 seated front dbell raises (30lbs) (I don't normally do these seated, it's a lot different)
5 sets of 6-8 reps t-bar rows (first time doing this exercise. started with 3 plates for a couple reps, then did 5 sets at 2 plates (90lbs))
5x5 seated dbell laterals (30lbs) (I don't normally do these seated, it's a lot different)
5 sets of 5-7 reps upright rows (90lbsx3, 100lbsx1, 110lbsx1)
5x8 bent over dbell laterals (20lbs)
5 sets of 8-10 reps arnold press (35lbs)

5x20 medicine ball throw situps (9lbs balls)

sauna

9/23/10 - Biceps/Triceps
Weight: 222 when I got up, 226 right now.
At home today. Incredibly sore shoulders. Ate a lot. Did a lot of stretching.

Supersetted 5x10 alternating dbell curls (15lbs) with 5x8 dbell kickbacks (25lbs)
5 sets reverse grip triceps pressdowns (2 sets @ 60x10, 2 sets @ 70x8, 1 set @ 80x10)
4x8 close grip e-z bar curls (50lbs) done slowly with full contractions and extra slow release
5 sets triceps pressdowns (2 sets @ 80x10, 2 sets @ 90x8, 1 sets @ 100x10)
3x6 wide grip bbell curls (90lbs)

9/24/10 - Legs
Weight: 224lbs

12 minutes warmup on treadmill (1.11 miles)

5 sets squats (115x8, 135x8, 165x6, 225x6, 115x10)
5 sets hyperextensions (4x10 with 45lbs plate, 1x10 no weight)
5 sets seated calf raises (2x8@135, 2x8@90, 1x8@45)
6 sets leg extensions (8x115, 8x130, 8x145, 8x160, 8x180, 6x200)
6x8 sets torso rotation (3 sets to each side, 70lbs resistance)

sauna

9/27/10 - Back/Light Biceps
Week 5 of 6

Missed a workout for the first time since:
(So I did a bit of chest to make up for it!)


12 minutes warmup on treadmill: 1.08 miles

5 sets deadlift (3x225lbs, 3x245lbs, 3x275lbs, 3x225lbs, 3x225lbs)
5x5 seated rows (200lbs)
5 sets bent over bbell rows (3 sets 135lbs, 2 sets 115lbs. I don't like my form with bbell rows)
5x12 hyperextensions (no weight)
5x10 cable crossovers (40lbs, pretty light but I contracted hard and observed controlled movement.)
5 sets chin-ups (5 clean ones for the first set, then I struggled to get 5 out for the remaining 4 sets.)
5 sets dips (3 sets of 10, 2 sets of 12. Tried to use my chest more than triceps to explode up.)
3x10 straight arm pullovers (50lbs dbell)
3x10 lying dbell flies (25lbs)
3x10 kroc rows (35lbs dbell, 3 on each side ofc)
3 sets 21's (15lbs dbell)
3x8 torso rotations (3 each side, 90lbs resistance)
3x25 medicine ball throw situps (7lbs)

This post was edited by AF_Warren666 on Sep 27 2010 11:28pm

9/29/10 - Shoulders/Traps
Wanted to do more but it was REALLY crowded.

12 minute warmup on the treadmill (1.18 miles)

5x6 front dbell raises (30lbs)
5x5 lateral dbell raises (30lbs)
5x6 arnold press (40lbs dbell)
5x3 hang cleans (115lbs)
5x5 upright rows (110lbs bbell)
5x6 t-bar rows (90lbsx3-115lbsx2)
5x25 medicine ball throw situps (9lbs balls)