View Full Version : 1llusion's Journal

09-26-2008, 05:47 PM
I'm currently on Baby Got Back by MariAnne Anderson, slightly modified.
edit -- got enough posts to be able to add links

Prior to this routine, I completed WBB1.1. I started Baby Got Back mid-summer, and have seen some pretty good gains. Overall I am quite pleased with how things are going.

Height: 5'10
Weight: 160
BF%: ~10 (estimated)

Get bigger, stronger, roughly maintain body fat (although it is acceptable to gain some fat)

This Week's Lifts'

Day 1
exercise setsxreps weight rest
Seated Calf Raises 3x12 100lbs 90s

Bentover Barbell Rows 5x5 145lbs 2min
Dumbbell Shrugs 3x8 65lbs 90s
Hammer Low Rows 3x10 100lbs 90s

Flat Bench Press 5x5 165lbs 2min
Incline Dumbbell Press 3x8 55lbs 90s
Incline Cable Flyes 3x10 30lbs 90s

Day 2
Front Squats 5x5 155lbs 2min
Barbell Step Ups 3x8 95lbs 90s

Chin Ups 5x5 20lbs 2min
Hammer Dumbbell Curls 3x8 25lbs 90s

Diagonal Woodchops 3x8 80lbs 90s
Planks 3x60s 60s

Day 3
Standing Calf Raises 5x5 255lbs 2min

Pull Ups 5x5 10lbs 2min
Hammer High Rows 3x8 200lbs 90s
Lying Pullovers 3x10 50lbs 90s

Dumbbell Shoulder Press 5x5 45lbs 2min
Standing Side Laterals 3x8 17.5lbs 90s
Rear Delt Raises 3x10 10lbs 90s

Stiff Leg Deadlifts 5x5 205lbs 2min (finally broke 200, so pumped)
Good Mornings 3x8 135lbs 90s

Triceps superset (taken from Poliquin; alternates week to week)
A1) Dips 4x5 40lbs at a 3210 tempo 10s
A2) Overhead Rope Extension 4x10 50lbs 3110 tempo 3mins

Side Planks 3x60s 60s
Leg Raises 3x8 60s

Day 5 (quicky)
Poliquin's Forearm Routine:
A1) Palms down dumbbell wrist curl 3x15 15lbs 2010 no rest, straight into A2
A2) Palms down low pulley wrist curl 3x15 25lbs 2010 2min

B1) Palms up dumbbell wrist curl 3x15 15lbs 2010 no rest, straight into B2
B2) Palms up low pulley wrist curl 3x15 25lbs 2010 2min.

I can remember just under a year ago that I was benching 3x10 with 75lbs, with that 30th rep being near impossible. I've put on at least 20 pounds, while roughly maintaining my body fat, perhaps dropping it a little.

09-27-2008, 02:53 PM
Did Day 5 today
A1) 3x15 17.5lbs
A2) 3x15 25lbs
same for B

09-29-2008, 03:47 PM
Day 1
seated calfs 100lbs
bent rows (switched to a pronated grip) 125lbs 5x5
dumbbell shrugs 3x8 65lb dumbbells
skipped low rows because the machine was always full

flat bench 5x5 145 (more on this at the end)
incline dumbbell press 3x6 55lb dumbbells (also down, ****)
skipped flyes because i was pissed at this point)

Ok, so my bench was down 30 lbs from what it should have been this week, down 20 from last week. I did my usual warmup sets (1x5x45;1x5x95;1x3x135), loaded the bar to 175lbs and failed after 3 reps. I could not get the bar off of my chest (luckily one of my buddies walked by and gave me a hand). I set the bar back to 165 (last week's lift), waited my 2 minutes, and tried another set only to get through 4 reps. At this point I'm getting pretty mad, it's been a full week since I last trained chest, so that should be plenty of rest. I decide to drop the weight to 145 and see what I can do. I manage to get through the remaining 3 sets, but can only push 5 reps per set (with assistance on the 5th set for the 4th and 5th reps).
Next up was incline with dumbbells; I decide not to push things, and drop back to the 55's I used last week. I could only manage 6 reps per set.

My diet has not changed at all from last week, and up until now I've been consistently adding weight and/or reps to every exercise (example: flat bench three weeks ago was 5x4x155, the next week it was 5x6x155 but on the 5th set I pushed out 8 reps).

I'm currently supplementing with a whey protein, creatine and fish oil. If anyone has any ideas as to why I couldn't seem to bench today, I'd love to hear it. In the meantime, I'll be eating.

09-30-2008, 03:58 PM
Day 2
Front Squats 5x5 155lbs <-- last 2 reps were slower than the rest, but I'm glad I managed to push them out, raising weight next week
Barbell Step Ups 3x8 95lbs <-- been stuck on 95 for quite a while, not really worried about it though, since my squats are continually rising

Chin Ups 5x5 25lbs new best, raised weight next week
Hammer Curls 3x8 25lbs hardly got the last set in, I felt like quitting after 5 but forced myself to keep going

Diagonal Woodchops 3x8 80lbs 90s
Planks 3x60s 60s I like keeping the ab/core stuff relatively the same. I up it every now and then, but I mainly just cut the rest time down

Side note: My chest is sore as **** today, I can't remember the last time it was this bad. I guess I got a good lift in yesterday after all, even though the weight dropped.

10-02-2008, 04:08 PM
Had flag-football practice yesterday, basically just sprints. felt good until this morning. did something to the back of my left knee, almost feels like my upper calf. decided to skip calves today.

Day 3:
Pull Ups 5x5 10lbs
Hammer High Rows 3x6 210lbs
Lying Pullovers 3x10 60lbs

Standing Dumbbell Shoulder Press 5x5 45's <--shoulder didn't feel very good during warmups, decided to stick with last week's weight
Standing Side Laterals 3x8 17.5's
Rear Delts 3x10 10's

Flag football game tonight, hopefully don't aggravate my knee area more, but who knows.

10-03-2008, 04:07 PM
Day 4:
Deadlifts 5x4 225lbs Finally got 2 plates!
Good Mornings 3x8 135lbs

Low Incline Close Grip Bench 2x5x115lbs 1x6x105lbs
French Press EZ Bar 2x10x40lbs 1x10x30lbs

quite often have to lower the weight every set for the tri's, as described by poliquin in the article

edit -- my left shoulder is not feeling good at all, its possible that i'm going to have to take next week off from anything related to the shoulder which would suck

10-04-2008, 11:03 AM
Day 5:
A1) 3x17 17.5
A2) 3x17 30

group B same as A

10-06-2008, 04:18 PM
Had an interview at a gym today, had to to one of their full body circuits (lame)

threw these in at the end:
bent rows 5x5 135
flat bench 2x8x135 1x15x95 decided to take it easy on the pressing since my shoulder is still not feeling very good

10-07-2008, 04:28 PM
Day 2:
Front Squat (ATG) 4x4 1x5 165lbs
Step Ups 3x8 105lbs

Chins 5x4 30lbs
Hammer Curls 3x12 20lbs 45 seconds -- had to use 20's since all of the 25s and 30s were in use. made up for it with more reps and less rest

Overall a good lift today, squats felt really good

10-10-2008, 08:14 AM
Day 3:
Pulls Ups 5x5 10lbs
Lying Pullovers 3x10 55lbs

Standing Military Press

had to cut this one short due to another meeting with the gym hiring me.
also wanted to keep pressing light because my shoulder wasn't quite 100%

10-13-2008, 08:23 AM
day 4 from last Friday
Deadlifts 4x5 1x6 225 up next week
Good mornings 3x9 135

Dips 2x4 50lbs 2x5 40lbs
Overhead rope 2x10 50lbs 2x10 40lbs

Felt really good during this lift

Day 5 (Saturday)
A1) 3x15 20lbs
A2) 3x15 30
Same for B

I'll probably be in the gym today if it is open (thanksgiving here)

10-13-2008, 12:06 PM
day 1
Bent rows 5x5 135
Shrugs 3x8 65s

Flat bench 5x5 165
Incline dumbbell 3x8 60s
Incline cable flyes 3x10 30

I guess I just needed a reload week for bench

10-14-2008, 11:07 AM
day 2

Squats 1x5 4x4 175
Step ups 3x6 105

Chin ups 5x5 30
Hammer curls 3x8 25

10-16-2008, 02:53 PM
Pull Ups 5x4 15lbs
Hammer Highrows 3x8 210
Lying pullovers 1x5 55lbs <-- didn't have it in me to do any more back

subbed out vertical pressing for high rep benches
flat dumbbell 3x12 40s 90s rest
incline barbell 3x15 65 60s rest

had some extra time, threw in reverse hypers 3x15 body weight 45s

10-17-2008, 02:29 PM
Deadlifts 4x4 1x5 235
Good Mornings 3x8 145

Low incline close grip bench 1x5 115 3x105 105
french ezbar press 1x10 40 3x10 30

I bought some chalk this week. It helped so much for the deads I can't believe it. I didn't have to supinate an arm this week, although I did have to hook my thumb for the last two reps in the last set.

10-18-2008, 12:11 PM
Day 5
A1) 3x17 20's
A2) 3x18 30
group B was the same again

10-20-2008, 10:45 AM
Day 1
Barbell Rows 5x5 145
Dumbbell shugs 3x8 70's

Flat Bench I've determined that I've hit a plateau
2x4x165 (this is the start of what should be my working sets. i did 5x4x165 last week, should have been able to get 5 reps but i just couldn't. that 8th rep was pure death, decided to back off).

Incline dumbbell press 3x7 60's

I'm in need of a new bench routine. Ideally I would like to keep the rest of my lifts the same as they are still progressing nicely. If anyone has any suggestions, I'm all ears.

P.S. I'm starting back on creatine as of today. Loading with 20g/day for 5 days then dropping back to 5g/day.

10-22-2008, 01:29 PM
Day 2 from yesterday
roughly 11am
ATG Front Squats 4x5 1x4 175
Step Ups 3x8 105

Chin Ups 5x5 30
Hammer curls 3x8 25's

Had to take a body pump class at 6:45pm at goodlife as a part of being hired. I was told that I was squatting too deep when i was hitting parallel, lol.

10-23-2008, 01:27 PM
Day 3
Pull Ups 5x5 15lbs
Hammer high Rows 3x8 210
Lying Pullovers 3x10 55

Standing Dumbbell Press 5x6 40's
Standing lateral raises 3x8 17.5
seated rear delt raises 3x10 10's

felt pretty good during this one, nearly called it quits on pull ups after the 2nd rep of the last set, but said **** it, pulled hard and got the last three.

flag football again tonight, if/when we win we'll be undefeated in regular season.

10-24-2008, 12:36 PM
day 4

Deadlifts 5x5 245
Good mornings 3x8 135

Dips 1x4 45 1x4 40 3x5 35
Overhead rope 1x10 50 4x10 40

I always feel so good after this lift

10-25-2008, 12:42 PM
new phase of poliquins forearms today
A1) ez bar palm down wrist curls 2010 tempo no rest 40lbs 10 reps
A2) palm up barbell wrist curl 55lbs no rest
A3) standing ez bar reverse curls 40lbs no rest
A4) palm up wrist rollers 60s

For the first three exercises it's 10-12 reps

I think I need to go a little heavier with the ez bar

10-27-2008, 10:47 AM
Chest Day, need to get past this rut
decided to give T-Nation's Holistic Chest Blast (http://www.t-nation.com/free_online_article/sports_body_training_performance/mondays_with_thibs_the_holistic_chest_blast) a try.

A1) Flat Bench 7/5/3/7/5/3 145/165/175/145/165/175 90s
A2) Pull Ups 6x5 45s
A3) Upper Back Stretch held for 30s

B) MultiAngle Dumbbell Press
High Incline 8 40's no rest
Low incline 10 40's no rest
Flat bench 10 40's no rest

C1) Swiss ball pushups 3x12 30s
C2) push ups 3x20 120s

D1) Cable Flies 3x4 45lbs no rest
D2) Floor flies 3x10 15's 120s

Technically there are 3 "c" exercises, but I don't have blast straps, so I cannot do blast strap push ups. D1 is supposed to be blast strap flies, same deal there.

10-28-2008, 11:52 AM
Changed up the loading/rep scheme today, felt good

Front Squats ATG 7/5/3/7/5/3 145/155/165/155/165/175
Barbell Step ups 3x8 95lbs

10-29-2008, 11:46 AM
Pull Ups 6x5 15lbs
Hammer Low Rows 3x8 110lbs
Lying Pullovers 3x12 55lbs

Rear Delt Raises 3x10 10's
Standing Dumbbell Press 3x5 45's

I can't really get motivated to do any direct shoulder work, but I don't think that it's much of a problem.

10-31-2008, 08:22 AM
forgot to post this yesterday

deadlift 3x4 2x5 255lbs set 4 i had my right hand supinated, set5 was left hand.
good mornings 3x8 135

10-31-2008, 11:23 AM
so i did a 200 rep challenge today (i think i saw it on t-nation)
100 dips and 100 chins as fast as i can
here's the actual set breakdowns

15, 25, 33, 41, 49, 57, 65, 73, 81,91, 100

10, 16, 21, 26, 29, 34, 40, 45, 50, 57, 63, 68, 72, 76, 81, 85, 89, 93, 97, 100

Time In: 11:20am
Time Out: 12:33pm
I started with the dips to failure, then chins to failure, and repeat. Finished the dips quite a bit before the chins.

I'd recommend giving this a try, but be warned that it's super tough. I felt like puking a few times throughout it.

11-01-2008, 10:23 AM
forearms today
I'm not sure how much the EZ bars weigh, so I'll list the bar plus added weight.
A1) Palm Down wrist curl bar + 30lbsx10
A2) Palm up barbell wrist curl 65x10
A3) EZ bar reverse curl bar + 30x10
A4) Palm up wrist rollers 60s

repeat x3

My lats are killing me today from the chins yesterday.

11-03-2008, 05:28 PM
bench day today
i tried some warmups with the floor press (which is what i should have done today), but they were super awkward for me, so i decided to do the flat bench with the rep scheme from the floor press

A1) flat bench 6/4/2/6/4/2 155/165/175/165/175/185 I was stoked that I managed to push 175 for 4, and 185 for 2, both were more than what I've done before. 175 was my 3RM, and I calculated that ~185 would be my 1RM.
A2) Pull Ups x5
A3) 30 second back stretch

B) Multi Angle Dumbbell
High Incline 45'sx10
Low Incline 45'sx10
Flat bench 45'sx8

C1) Swiss ball pushups 1x10 1x12 1x10
C2) Push Ups 1x15 1x12 1x10

D1) Cable Flies 3x4 45/side
D2) Floor Flies 3x10 20's

People were looking at me funny while I was doing the floor flies, I got a kick out of it.

11-05-2008, 08:37 AM
back day

barbell rows 7/5/3/7/5/3 135/145/155/145/155/165
dumbbell shrugs 3x8 70's
hammer low rows 3x10 90 (45/side)
lying pullovers 3x10 55

11-06-2008, 08:12 AM
arm day
took this one from poliquin (if you can't tell already, i like his routines)

A1) Incline offset dumbbell curls 4x5 50X0 100s pair of 25's
A2) Close Grip bench 4x5 50X0 100s 105 should have been higher

B1) Midgrip Scott reverse curls 4x5 3210 100s 50lbs
B2) EZ bar French Press 4x5 5010 100s 50lbs should have been higher

C1) Incline offset dumbbell curls 1x25 10X0 60s pair of 15's
C2) Close Grip Bench 1x25 10X0 60s 65lbs, far too light, added 20lbs and did 15 more

D1) midgrip scott reverse curls 1x25 10X0 60s 20lbs should have been higher
D2) EZ bar French press 1x25 10X0 60s 30lbs too light

the article can be found here (http://www.charlespoliquin.com/index.php?option=com_content&task=view&id=989&Itemid=10029&Catid=29) (you need a basic membership, it's free), basically you do each exercise twice in a workout, once heavy and once for 25 reps. I had a tough time deciding how much to use for the sets of 25 since I haven't gone above ~12 reps for quite a while.

I'm giving my wheels a break this week to try to get my left knee back to normal. I can feel my weight shifting off of it when I squat, and when I try single leg squats it hurts.

11-06-2008, 07:39 PM
made it back for forearms today

A1) palm down EZ bar wrist curls 2010tempo 8xbar+40lbs
A2) palm up barbell wrist curls 8x75lbs (i remember benching this much, lol)
A3) EZ bar reverse curls 8xbar+30
A4) wrist rollers 60 seconds w/ 2.5lbs

no rest between anything, repeat x3

11-10-2008, 09:32 AM
quads day

front squats atg 7/5/3/7/5/3 155/165/175/165/175 fail at 2/185 fail at 2
dumbbell lunges 3x8 25's
leg press 2x12 1x15 1pps

i think it's time to switch to the back squat for a bit

11-11-2008, 06:46 PM
chest day

A1) Flat bench 5/3/1/5/3/1 165/175/185/175/185/195 PR
A2) Pull Ups x5
A3) Back stretch 30s

B) Multi angle Dumbbell high x10, low x10, flat x8 x45's

C1) Swissball pushups 3x12
C2) Pushups 3x15

D1) Cable Flies 3x4x45/side
D2) floor flies 3x10x20's

felt so good to push 195, so damn close to 200 now.

11-12-2008, 09:54 AM
Back day

a) Isometric/Ecentric Pull ups 4x1 20s hold 10s eccentric adding weight next week

B1) Arc Decline Dumbbell Rows 3x10 30lbs no rest
B2) Decline Dumbbell rows 3x8 35lbs 120s

C) seated isometric rows 3x6 120s 70lbs each rep is held for a different length of time:
1 - 12s
2 - 9s
3 - 7s
4 - 5s
5 - 3
6 - 1

D) isometric lat pulldown 3x6 70lbs 120s same rep thing as above.

the focus here is really recruiting the back rather than the arms

11-13-2008, 09:10 AM

A1) Incline Dumbbell curls 4x6x25's
A2) Close grip bench 4x6x125

B1) Midgrip scott reverse curls 4x5x50
B2) EZ bar french press 4x5x60

C1) Incline dumbbell curls 1x25x15's
C2) close grip bench 1x23x105

D1) midgrip scott reverse curls 1x19x30
D2) ez bar french press 1x25x40

feel great after this, will probably be back later in the day to do forearms, but might save those for tomorrow or saturday

11-15-2008, 10:33 AM
learned that our EZ bars are 19.2lbs, 20 with clips.

A1) EZ bar palm down wrist curl 10x30lbs i had horrible form on these, needed to drop weight
A2) palm up barbell wrist curls 10x75lbs
A3) ez bar reverse curl 10x50lbs
A4) Palm up wrist roller 5lbs on the first 2 sets, 2.5 on the third.


11-17-2008, 08:21 AM
last day for this chest routine

A1) Flat bench wide grip 10/10/8/8 145/145/155/155
A2) pull ups x5
A3) back stretch

B) Multi angle dumbbell press high/low/flat 10/8/6 x50's

C1) Swiss ball pushups 3x12
C2) push ups 3x12

D1) Cable flies 3x5 45/side
D2) floor flies 3x10 20's

11-19-2008, 07:11 PM
back day

A) isometric/eccentric pull ups 4x1 20s hold with additional 10lbs

B1) arc decline dumbbell rows 3x10 30lbs
B2) decline dumbbell rows 3x8 35lbs set B will be going up next week

C) seated iso-rows 3x6 same rep scheme as before 70lbs
D) lat pulldown 3x6 same rep scheme 80lbs

Lying pullover with two dumbbells 3x10 15lbs/arm

I also learned that my rotator cuffs are super weak, and that i need to start doing some work on them. i'm at about 1/4 of what i should be able to lift to have healthy shoulders, so here comes some extra work

sitting on a flat bench with left foot on bench, knee bent, left elbow on knee rotating arm up 3x10 5lbs...should be 10% of max bench (~200 right now). so i managed 5/20 lbs. same deal for the right side.

11-20-2008, 06:19 PM
arm day

A1) incline curls 4x4 30's
A2) close grip bench 4x5 135 a friend made some small corrections to my technique, was quite a bit harder afterwards

B1) midgrip reverse curls 4x5 50lbs
B2) ez bar french press 4x5 60lbs

C1) incline curls 1x23 17.5's
C2) close grip bench 1x19 105lbs (down from last week, but with the improved form)

D1) midgrip reverse curls 1x23 30lbs
D2) ez bar french press 1x21 50lbs

i was shown a few more "ego busters" for what i should be able to do according to my current lifts. i have a bunch of remedial work to do.

11-23-2008, 07:59 PM
forgot to post the last forearm workout from friday

A1) ez bar palm down 10x30lbs
A2) palm up barbell 10x75lbs
A3) ez bar reverse curls 9x50
A4) wrist rollers 2x60sx5lbs 1x60sx2.5lbs

forearms and ego busters from today

A1) 11x30lbs
A2) 11x75lbs
A3) 10x50lbs
A4) 3x60sx5lbs

trap 3 raise 3x8x7.5lbs
rhomboids 3x8x3lbs
rotator cuff (not 100% on the name, i've described it before) 3x8x7.5lbs

11-24-2008, 10:48 AM
back squats 9x6 1x8 135 these were pretty tough, i haven't done back squats in quite a while. up next week

lying leg curls 4x8 95lbs 5010 tempo

11-25-2008, 11:24 AM
chins/pullups 4x4-6 10seconds between exercises, 3mins between sets.
pronated wide 5, 4,4,4
wide neutral 5,4,3,3,
close neutral 3,4,2,1

did negatives to fill the rep brackets

multi angle bench 60/45/15 degrees 4x6-8 will list weight for individual dumbbells
60 1x8x45 3x8x40
40 1x8x45 2x8x40 1x6x40
15 1x8x45 1x6x40 1x5x40 1x2x40 holy **** these got hard, sticking with the same weight next time

external rotator (2x8 1x6) x 10lbs
trap3 3x8x5lbs both of these two should be ~10% max bench (200lbs right now), so clearly i have work to do.

11-25-2008, 07:40 PM
A1) 12x30lbs
A2) 12x70lbs
A3) 11x45lbs
A4) 5lbsx60s

repeat x3 - this was the last time for this phase, next phase coming up in a few days.

11-27-2008, 11:21 AM
A1) Incline Curls 4x4 30lbs
A2) Close grip bench 4x6 105lbs
B1) Midgrip reverse curls 4x6 50lbs
B2) French press 4x6 60lbs
C1) Incline curls 1x17 20lbs
C2) close grip bench 1x23 105lbs
D1) midgrip reverse curls 1x25 35lbs
D2) french press 1x25 50lbs

judging from this, i'd say B2 needed to be quite a bit higher, but i can adjust that next time.

11-30-2008, 02:57 PM
forgot to post friday's forearm work. this was the start of the 3rd phase

A1) decline barbell palm up wrist curls x12-15 1110 tempo 65lbs 30s rest
A2) incline ez bar palm down wrist curls x12-15 1011 tempo 20lbs (empty bar) 30s rest
repeat cycle x4

B1) one arm radial flexion with a low pulley x12-15 2010 20lbs
B2) one arm ulnar flexion low pulley x12-15 2010 20lbs
repeat x3

today's forearm work
A1) 15/12/11/10 x65lbs
A2) 4x15 20lbs up next time

B1) 3x15x25lbs
B2) 3x15x25lbs both up next time

12-01-2008, 10:52 AM
Back squat ATG 10x6 145
prone hamstring curls 10x6 105 both are going up next week

12-03-2008, 07:05 PM
A1) Pronated wide pull ups 5/4/4/4
A2) Neutral wide grip pull ups 5/4/4/4
A3) neutral close grip pull ups 4/4/4/3

multi angle dumbbell press
B1) 60* 4x8 all sets done with the 40lb dumbbells, up next week
B2) 45* 4x8
B3) 15* 4x8

External rotator 2x8 1x6 15lbs same next week
trap3 3x8 7.5lbs
rhomboids 3x8 3lbs

forearms from today
A1) decline barbell palm up 4x12 65lbs
A2) incline EZ bar palm down 4x12 25lbs

B1) radial flexion 3x15 30lbs
B2) ulnar flexion 3x15 30lbs

12-04-2008, 06:25 PM
A1) incline curls 3x4 1x5 30lbs
A2) close grip bench 4x6 135
B1) midgrip scott reverse curls 4x4 60lbs
B2) ez bar french press 4x4 70lbs
C1) incline curls 1x19 20lbs
C2) close grip bench 1x26 105lbs
D1) mid scott reverse curls 1x20 35lbs
D2) french press 1x16 55lbs

this was hard as hell today. i think it's because it was 730am, and i've never worked out that early before.

did calves around 330pm:
A) siff lunges (lunges on toes) 3x10 holding 20lb dumbbells
B) standing calf raises 2x6 neutral; 2x6 toes out; 2x6 toes in 135lbs
C) seated calf raises 3x{10in, 10neutral, 10out} 35lbs

had trouble walking after that one.

12-08-2008, 12:49 PM
A1 back squat 9x6 1x7 155lbs up next week
A2 prone hamstring curls 10x6 115lbs

12-09-2008, 10:15 AM
A1) Pronated Wide 5/5/4/4
A2) Neutral Wide 5/4/4/4
A3) Neutral Close 5/4/4/4

B1) 60 6/6/6/6 done with 45lb DB's
B2) 45 6/6/6/6
B3) 15 6/6/6/6

External rotator 3x8 15lbs
trap 3 3x8 7.5 lbs
rhomboids 3x8 5lbs

12-11-2008, 05:23 PM
A1) decline barbell palm up 4x13x65lbs
A2) incline ez bar palm down 4x12x25lbs
B1) radial flexion 3x15 30lbs
B2) ulnar flexion 3x15x35lbs

siff lunges 4x8 holding 25's
standing calf raises 135lbs
A1) neutral 2x8
A2) toes out 2x8
A3) toes in 2x8 10seconds between, 2mins after each cycle

seated calf raises
B1) toes in 10/10/10 no rest between, 1 min between sets. (each set had 30reps)
B2) neutral 10/10/10
B3) toes out 10/10/10

started BCAA's today. taste was pretty bad to start with, got somewhat used to it by the end.

12-13-2008, 12:39 PM
A1) incline curls 30's 5/5/5/4
A2) close grip bench 145 4/4/4/5
B1) reverse curls 4x60lbs 6/6/6x55lbs
B2) french press 70lbs 5/5/5/4
C1) incline curls 18x20's
C2) close grip bench 20x115
D1) reverse curls 20x35
D2) french press 17x55

combination of BCAA's, PWO shake and the workout had me gagging in the washroom afterwards.

12-16-2008, 03:52 AM
A1) Back Squat 165lbs 9x6 1x7 set 2 was hard as ****, but i still managed to fill out my range, and push 7 on the last set. 175 next week.
A2) Prone Hamstring curls 10x6 115lbs

12-16-2008, 03:19 PM
Pull ups
A1) pronated wide 5/5/4/4
A2) neutral wide 5/5/4/4
A3) neutral close 5/4/4/4

Bench w/ 45lb DB's
A1) 60 degree 7/7/7/7
A2) 45 degree 7/7/7/7
A3) 15 degree 7/7/7/7

external rotator 3x6 17.5lbs
trap3 3x6 5lbs
powell raise 3x8 5lbs

overall felt pretty good today, getting used to the branch chains

12-21-2008, 10:01 AM
thursday's lifts
barbell rows 7/5/5/7/5/3 115/125/135/125/135/145
overhead press 7/5/3/7/5/3 65/75/95/75/95/105

it's been a while since i've done either of these, didn't really know where to start

also did calves
A) siff lunges 4x10 holding 25lb DBs
B) standing calf raises neutral 2x6 @155lbs
toes out 2x6
toes in 2x6
C) seated calf raises 3x30 @ 40lbs (10 toes in, 10 neutral, 10 out)

arms from friday:
A1) incline curls 4x6 30lb DBs
A2) close grip bench 5/5/5/6 145lbs
B1) scott reverse curls 5/6/6/6 55lbs
B2) french press 5/5/5/5 70lbs
C1) incline curls 20lbsx13 15lbsx6
C2) close grip bench 115lbsx18
D1) reverse curls 35lbsx16
D2) french press 55lbsx18

12-22-2008, 04:36 PM
A1) back squat 10x6 175lbs
A2) prone hamstring curls 10x6 120lbs

12-23-2008, 02:25 PM
Pull ups
A1) pronated wide 6/5/5/4
A2) neutral wide 5/5/4/4
A3) close neutral 5/4/4/4

Incline DB press
B1) 60* 8/8/8 missed rep 1 on set 4, scrapped the rest of the set and moved on
B2) 45* 8/8/8
B3) 15* 8/8/8

external rotator missed on rep 1 set 1, ended workout.