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Wonder Boy
09-14-2008, 10:41 PM
Hey I figured I'd start a journal here since I have one on a few different forums and haven't gotten much response.


Goals:
Lose a little fat, < 10%bf
Get my BSD > 1000
Put on some serious muscle

Heres my split:

Monday:
1. Barbell Bench Press
2. Flat Dumbbell Flys (I'll do weighted dips as soon as I buy a belt)
3. Incline/Decline db press
4. Cable Crunches
5. Reverse Crunches
6. Reverse Barbell Curl
7. Seated back wrist rolls or rev ez curls

Tuesday
1. Deads
2. Low rows
3. BB rows
4. Reverse grip pull ups
5. Some bicep workout (Preacher, 21s, ez curl)
6. Calf raises
7. Toe pointers on leg press

Wednesday off

Thursday
1. Barbell Squats
2. Zercher Squats
3. Leg press
4. SLDL
5. Hypers or Good AMs

Friday
1. Military press
2. Dumbbell lateral Raise
3. Front DB raise
5. cgbp or rgbp
6. One arm overhead dumbbell extension or skull crushers
7. Cable Crunches
8. Reverse Crunches

Sat and Sun off

Wonder Boy
09-14-2008, 10:42 PM
Monday Sept 8

Flat bb press:
135x10
185x5
225x7
225x4
225x3

DB Incline Press
80x5
80x3
80x3

DB flys
60x6
60x4
60x4

Reverse ez curl
65x15
65x12
65x12(should have increased weight but I was in a hurry)

ab work
cable crunches
100x15
110x10
110x10

rev crunches
3x10

Wonder Boy
09-14-2008, 10:42 PM
Tuesday Sept 9

Deads
135x10
185x10
205 5x5

BB row
135x5
135x5
135x5

Low row
130x6
130x5
130x5

DB Curl
40x6
40x4
40x3

Wonder Boy
09-14-2008, 10:43 PM
Thursday Sept 11

Legs were sore from playin football so I switched my leg day for my shoulder/tri day, my arms were pretty sore after this.


military press seated
95x5
135x5
150x6
150x3
150x3
^^
Pretty happy about this, i could barely put up 135 a month ago

DB lateral raise
25x5x3

Plate Raise
45x6x3

One arm DB ext
40x5
40x5

Two arm standing
70x10

CGBP
135x10
155x10
185x6
185x5
185x5

essentialherb08
09-15-2008, 12:58 AM
Dang dude you got some allright strength in those shoulders of yours. I'm workin up to the same weights as you are. What are your maxes?