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3fingerVic
09-03-2008, 04:47 PM
I have been working out for years. I'm thinking about competing in the next year or so. I'm 33, 6ft. and 290lbs. I am new to this forum situation and never did a journal like this. Well here goes.

Mon. (Arms)

Bi's
25 lb. dumbbell curls (crazy routine if anyone cares let me know i'll explain it)
Tri's
Ingrip Bench Press 265x10, 285x8, 305x6

Dumbbell Extentions (over head) 50x10, 55x8, 60x6

Push Downs 160x10, 170x8, 180x6

Tues. (Legs)

Leg Presses 18 platesx10, 20platesx8, 22 platesx6

Hack Squats 3 Plates a side x10, 3 and a 25x8, 4platesx 6

Leg Extentions 150x10, 160x8, 170x6

Leg Curls 150x10, 160x8, 170x6

Standing Calf Raises 400lbs. 3sets x10

Seated Calf Raises 100x10, 150x8, 200x6

I'm off today, back at it thurs. (chest and delts). Questions and comments welcome.

3fingerVic
09-04-2008, 05:18 PM
I was off yesterday. Today was Chest and Delts.

Chest

Incline Hammer Strength Press 270x10, 320x8, 370x6

Flat Press 275x10, 295x8, 315x6

Cable Crossovers 200x10, 220x8, 240x6

Fly Machine 170x10, 180x8, 190x6

Delts

Military Press 165x10, 215x8, 265x6

Laterat Raises 30'sx10, 40'sx8, 45'sx6

Lateral Raises(one arm cable) 60x10, 75x8, 90lbs.x6

I did 30 mins. on the treadmill (just a fast walk.) Tomarrow back will be blasted!

3fingerVic
09-05-2008, 05:42 PM
I hate it & I love it.

Bent Rows 225x10, 275x8, 315x6

Dead Lifts 225x10, 275x8, 315x6

Pull Downs 155x10, 205x8, 255x6

One Arm Rows 90lbs.x10, 115x8, 135x6

Reverse Flyes 105x10, 125x8, 145x6

Shrugs 225x10, 315x8, 405x6

15 mins. walking

Back at it on Mon.

3fingerVic
09-09-2008, 12:24 PM
Biceps

25 dumbbell consentration curls 90 reps each arm 21's style


Triceps

Ingrips 260x10, 280x8, 300x6

One Arm Extentions 45lbs.x10, 50x8, 55x6

Pushdowns 160lbs.x10, 170x8, 180x6

30mins. treadmill

Weight:287lbs.

3fingerVic
09-09-2008, 05:33 PM
My training partners flaked out on me, so I had to go it alone. I actually got a better work out.

Leg Press 20plates x10, 22x8, 24x6

Hack Squats 365x10, 405x8, 455x6

Extentions 200x10, 215x8, 230x6

Seated Curls 200x10, 220x8, 240x6

Standing Calf Raises 400x12,10,10

Seated Calf Raises 100x10, 150x8, 200x6

3fingerVic
09-11-2008, 06:55 PM
Incline press (Hammer) 270x10, 320x8, 370x6

Flat bench 275x10, 295x8, 315x6

Cable Crossovers 200x10, 220x8, 240x6

Flyes (Machine) 195x10, 210x8, 225x6

Military press (Hammer) 2plates each side x10, 2&25x8, 3x6

Lateral Raises 30x10, 35x8, 40'sx6


No cardio today. I'm a lazy fat a** !!! I felt pretty stong today. I'm going up 10lbs. on everything next week. I'm thinking about starting a food journal, while I'm eating wasabi cover peanuts. REDICULOUS

3fingerVic
09-16-2008, 06:19 PM
Bent Rows 275x10, 295x8, 315x6

Deadlifts 275x10, 295x8, 315x6

Curl Grip Lat Pulldowns 185x10, 225x8, 275x6

One Arm Rows (Hammer) 90x10, 115x8, 135x6 LIGHT!

Reverse Flyes 135x10, 150x8, 165x6

Shrugs 315x10, 365x8, 405x6

3fingerVic
09-16-2008, 06:34 PM
Biceps

25lb. DB Curls 90 reps each arm 21 style (I'VE GOT TO GET MORE INTENSITY)

Tri's

Ingrips 275x10, 295x8, 315x6

DB Tri Extensions 45x10, 50x8, 55x6

Pushdowns 160x10, 170x8, 180x6

30 min. walking

3fingerVic
09-16-2008, 06:47 PM
Leg Presses 20 plates x10, 22x8, 24x6

Hack Squats 365x10, 405x8, 455x6

Leg Extentions 185x10, 215x8, 235x6

Leg Curls 185x10, 215x8, 235x6

Standing Calf Raises 3x10 w/ stack

Seated Calf Raises 135x10, 185x8, 225x6

3fingerVic
09-23-2008, 05:50 PM
I don't know how bad this sounds but I spent thurs. & fri. hunting protein (deer). So, I started back at it on mon.


Bi's

25lb Db Curls

Tri's

Ingrips 275x10, 295x8, 315x6

One Arm DB Extentions 45x10, 50x8, 55x6

Pushdowns 170x10, 180x8, 190x6

3fingerVic
09-23-2008, 05:56 PM
Leg Press 20 plates x10, 22x8, 24x6

Hack Squat 365x10, 405x8, 455x6

Leg Extentions 215x10, 230x8, 245x6

Leg Curls 215x10, 230x8, 245x6

Standing Calf Raises 400 3x10