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Zorachus
01-04-2009, 02:52 PM
DAY 1 = CHEST/SHOULDERS
Saturday 01/03/09

- Bench Press barbell
90lbs ea x 8
100lbs x 8
120lbs x 6
130lbs x 6
150lbs x 5

- Dumbbell Incline Bench
25lbs ea dumbbell x 10reps
25lbs x 8
30lbs x 6
30lbs x 6
40lbs x 5

- Dumbbell Flyes
15lbs x 12
20lbs x 10
25lbs x 8

- Military Press w/barbell
90lbs x 8reps
95lbs x 8
115lbs x 6
125lbs x 5
145lbs x 3

- Barbell Shrug = Keep arms perfectly straight and hold for a count on top
60lbs x 12
60lbs x 12
70lbs x 10
70lbs x 10
80lbs x 8

Zorachus
01-04-2009, 02:54 PM
DAY 2 OFF
Sunday 01/04/09

Zorachus
01-04-2009, 02:56 PM
DAY3 LEGS
Monday 01/05/08

- Squats;
125lbs x 5reps
175lbs x 5
200lbs x 5
225lbs x 5
250lbs x 5

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
01-04-2009, 02:56 PM
DAY 4 OFF
Tuesday 01/06/09

Zorachus
01-04-2009, 02:58 PM
DAY5 BACK
Wednesday 01/07/09

- Deadlift's
70lbs x 5
90lbs x 5
110lbs x 5
130lbs x 5
150lbs x 3

- T-Bar Rows
25lbs x 10
25lbs x 10
30lbs x 8
30lbs x 8
35lbs x 6

- Barbell bent-rows
50lbs x 10reps
50lbs x 10
60lbs x 8
60lbs x 8
70lbs x 6

- Lat Pulldowns
70lbs x 8
80lbs x 8
100lbs x 6
110lbs x 6
120lbs x 5

- Weighted decline sit-ups
5 x 10reps

ELmx479
01-04-2009, 04:34 PM
DAY 1 = CHEST/SHOULDERS
Saturday 01/03/09

- Bench Press barbell
100lbs ea x 8
120lbs x 8
130lbs x 6
140lbs x 6
150lbs x 5

- Dumbbell Incline Bench
30lbs ea dumbbell x 8reps
30lbs x 8
35lbs x 6
35lbs x 6
40lbs x 5

- Military Press w/barbell
100lbs x 8reps
120lbs x 8
130lbs x 6
140lbs x 6
150lbs x 5

- Upright Row w/barbell
20lbs x 8
25lbs x 8
30lbs x 6
35lbs x 6
40lbs x 5

- Tricep Pressdowns
40lbs x 12reps
40lbs x 12
50lbs x 10
50lbs x 10
60lbs x 8

How can you OH Press the same weight you can Bench Press?

Zorachus
01-05-2009, 09:28 PM
DAY6 OFF
Thursday

Zorachus
01-05-2009, 09:37 PM
DAY7 ARMS = KEEP WEIGHT FOR ONE MONTH - CHANGE 2ND WEEK FEBRUARY
Friday 01/09/09

- Barbell Curls
30lbs x 12
35lbs x 10
35lbs x 10
40lbs x 8

- Seated Overhead Extension = bring down to arms at 90degrees and full top
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Dumbbell Preacher Curl
20lbs x 12
25lbs x 10
25lbs x 10
30lbs x 8

- Tricep Press Downs
35lbs x 12
35lbs x 12
45lbs x 10
45lbs x 10
55lbs x 8

Coke
01-06-2009, 12:08 PM
Solid arms day man, sessions are nice in general.

OGROK
01-06-2009, 09:52 PM
Don't be afraid to throw a couple compound moves in on arm day.

Here are a few that work pretty well:

Close Grip Underhand Chins (For biceps. On back day I use a wide grip overhand)
JM Press (Barbell or DB, hard to describe, you can google them if you want but tough to learn. It's basically a cross between a bench press to the neck and a skullcrusher)
Close Grip Bench (I like to grip so that my ring finger is crossing the edge of the smooth, but this is personal pref, find what works for you)
Tricep Dips (Leaning back (instead of leaning forward) and using a short range of motion so it's mostly triceps.)

I don't always use these but they are a good idea to throw in the mix along with the isolation stuff.

Zorachus
01-10-2009, 10:09 AM
DAY 1 = CHEST/SHOULDERS
Saturday 01/10/09

- Bench Press barbell
95lbs ea x 8
105lbs x 8
125lbs x 6
135lbs x 6
155lbs x 5

- Dumbbell Incline Bench
30lbs ea dumbbell x 10reps
30lbs x 10
35lbs x 8
35lbs x 8
40lbs x 6

- Dumbbell Flyes
15lbs x 12
20lbs x 10
25lbs x 8

- Military Press w/barbell
95lbs x 8reps
100lbs x 8
120lbs x 6
130lbs x 6
140lbs x 5

- Barbell Shrug = Keep arms perfectly straight and hold for a count on top
60lbs x 10
60lbs x 10
70lbs x 8
70lbs x 8

Zorachus
01-11-2009, 07:42 PM
DAY3 LEGS
Monday 01/12/08

- Squats;
125lbs x 5reps
175lbs x 5
200lbs x 5
225lbs x 5
250lbs x 5

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Coke
01-12-2009, 07:43 AM
Good training for the legs, but don't neglect the hams and calves or it will cost you later on.

Zorachus
01-12-2009, 08:33 PM
Good training for the legs, but don't neglect the hams and calves or it will cost you later on.

What are some good exercises for that ??

Coke
01-13-2009, 07:03 AM
Lunges are tough but very helpful all around for legs, especially the glutes. Stiff leg deads and lying leg curls (or standing leg curls) are among some good exercises for the hams.

Zorachus
01-13-2009, 10:25 PM
DAY5 BACK
Wednesday 01/14/09

- Deadlift's
75lbs x 5
95lbs x 5
115lbs x 5
135lbs x 5
155lbs x 3

- T-Bar Rows
30lbs x 10
30lbs x 10
35lbs x 8
35lbs x 8
40lbs x 6

- Barbell bent-rows
55lbs x 10reps
55lbs x 10
65lbs x 8
65lbs x 8
75lbs x 6

- Lat Pulldowns
75lbs x 8
85lbs x 8
95lbs x 6
105lbs x 6
115lbs x 5

- Weighted decline sit-ups
5 x 10reps

Coke
01-15-2009, 06:32 AM
Great effort for the back man.

Zorachus
01-17-2009, 09:48 AM
DAY 1 = CHEST/SHOULDERS
Saturday 01/10/09

- Bench Press barbell
100lbs ea x 8
110lbs x 8
130lbs x 6
140lbs x 6
160lbs x 5

- Dumbbell Incline Bench
30lbs ea dumbbell x 8reps
30lbs x 8
35lbs x 6
35lbs x 6
40lbs x 5

- Dumbbell Flyes
15lbs x 12
20lbs x 10
25lbs x 8

- Military Press w/barbell
100lbs x 8reps
110lbs x 8
130lbs x 6
140lbs x 5
150lbs x 3

- Barbell Shrug = Keep arms perfectly straight and hold for a count on top
65lbs x 10
65lbs x 10
75lbs x 8
75lbs x 8

slashkills
01-17-2009, 10:28 AM
Just curious what are your goals?

Zorachus
01-17-2009, 10:51 AM
Just curious what are your goals?

gain a little more size, and have more defined muscles. I read that the best mass building reps are in the 8 - 10 rep range, and always lift heavy, add more weight to the bar once a week, and eat alot and that should do the trick.

Zorachus
01-18-2009, 09:01 PM
DAY3 LEGS
Monday 01/19/08

- Squats;
130lbs x 5reps
180lbs x 5
205lbs x 5
230lbs x 5
255lbs x 5

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Coke
01-20-2009, 06:12 AM
Fine leg training bro.

Zorachus
01-21-2009, 06:49 AM
DAY5 BACK
Wednesday 01/21/09

- Deadlift's
80lbs x 5
100lbs x 5
120lbs x 5
140lbs x 5
160lbs x 3

- T-Bar Rows
35lbs x 10
35lbs x 10
40lbs x 8
40lbs x 8
45lbs x 6

- Barbell bent-rows
60lbs x 8reps
60lbs x 8
70lbs x 6
70lbs x 6
80lbs x 5

- Lat Pulldowns
75lbs x 8
75lbs x 8
85lbs x 6
85lbs x 6
95lbs x 5

- Weighted decline sit-ups
5 x 10reps

Coke
01-22-2009, 06:53 AM
Nice job, way to keep in step with the sessions.

Zorachus
01-22-2009, 07:29 PM
DAY7 ARMS = KEEP WEIGHT FOR ONE MONTH - CHANGE 2ND WEEK FEBRUARY
Friday 01/23/09

- Barbell Curls
25lbs x 12
30lbs x 10
35lbs x 8
40lbs x 6

- Seated Overhead Extension = bring down to arms at 90degrees and full top
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Dumbbell Preacher Curl
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Tricep Press Downs
35lbs x 12
35lbs x 12
45lbs x 10
45lbs x 10
55lbs x 8

Zorachus
01-24-2009, 09:16 AM
DAY 1 = CHEST/SHOULDERS
Saturday 01/24/09

- Bench Press barbell
105lbs ea x 8
115lbs x 8
135lbs x 6
145lbs x 6
165lbs x 3

- Dumbbell Incline Bench
30lbs ea dumbbell x 8reps
30lbs x 8
35lbs x 6
35lbs x 6
40lbs x 5

- Dumbbell Flyes
20lbs x 12
25lbs x 10
30lbs x 8

- Military Press w/barbell
105lbs x 8reps
115lbs x 5
135lbs x 5
145lbs x 5
155lbs x 3

- Barbell Shrug = Keep arms perfectly straight and hold for a count on top
70lbs x 10
70lbs x 10
80lbs x 8
80lbs x 8

Zorachus
01-24-2009, 10:47 AM
CoCoa I have a question for you. I am feeling good, and adding 5 - 10lbs a week to the bar on all compounds, and just up the isolation exercise weight like once every 2 -3 weeks.

But how do I overcome a wall that may happen in the next month or so from keeping to up the compound weights ? I am afraid my bench, military press, and others will hit a weight I can't push in a month or two ? How do you overcome that ?

Coke
01-26-2009, 06:24 AM
It's gonna happen to everybody, that is one reason why people deload or use lighter weights for a week or two before returning to lifting their heaviest lifting.

Diet plays a role too but what you're perceiving now is inevitable, you can still keep raising up though it's just not gonna be in a perfect line.

Zorachus
01-26-2009, 07:36 PM
DAY3 LEGS
Monday 01/26/08

- Squats;
135lbs x 5reps
185lbs x 5
205lbs x 5
235lbs x 5
265lbs x 3

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Coke
01-27-2009, 06:31 AM
Good deal man, squats are steadily climbing.

Zorachus
01-28-2009, 07:25 AM
DAY5 BACK
Wednesday 01/28/09

- Deadlift's
85lbs x 5
105lbs x 5
125lbs x 5
145lbs x 5
165lbs x 3

- T-Bar Rows
40lbs x 10
40lbs x 10
45lbs x 8
45lbs x 8
50lbs x 6

- Barbell bent-rows
65lbs x 8reps
65lbs x 8
75lbs x 6
75lbs x 6
85lbs x 5

- Lat Pulldowns
80lbs x 10
80lbs x 10
90lbs x 8
90lbs x 8
100lbs x 6

- Weighted decline sit-ups
5 x 10reps

Zorachus
01-28-2009, 08:05 AM
CoCoa what do you think of my rep range for compounds ? I am going for more body building not strength training, I want to put on muscle mass

Coke
01-28-2009, 08:14 AM
You're actually doing very well with the rep range, supposedly 8 or more help with hypertrophy or adding size.

Zorachus
01-28-2009, 08:24 AM
You're actually doing very well with the rep range, supposedly 8 or more help with hypertrophy or adding size.

So should I bump up my reps to like 10 to starts and 8 ? Not going down to 6 ? Or just 6 on final heaviest set ??

Coke
01-28-2009, 09:25 AM
If 6 is your minimal then it wouldn't hurt to make 10 your max...either way you should be seeing the benefits.

Zorachus
01-31-2009, 09:32 AM
DAY 1 = CHEST/SHOULDERS
Saturday 01/31/09

- Bench Press barbell
110lbs ea x 10
120lbs x 8
140lbs x 6
150lbs x 6
170lbs x 3

- Dumbbell Incline Bench
35lbs ea dumbbell x 10reps
35lbs x 8
40lbs x 6
40lbs x 6
50lbs x 5

- Dumbbell Flyes
20lbs x 12
25lbs x 10
30lbs x 8

- Military Press w/barbell
110lbs x 10reps
120lbs x 6
140lbs x 6
150lbs x 6
160lbs x 3

- Barbell Shrug = Keep arms perfectly straight and hold for a count on top
75lbs x 10
75lbs x 10
85lbs x 8
85lbs x 8

Zorachus
01-31-2009, 10:32 AM
Ok I am getting to a wall. I have been upping the weight every time I workout for the last 4 weeks, I can not continue to do so on some of these compound lifts, like Bench, Military press, and Deadlifts...I have added like 20lbs to most my major lifts this month, but I can feel I can not keep going up like this anymore

Well good thing is I am going on vacation next week to California, so I can take time off for like 6 days of no lifting.

But I also think I should just up the weights now maybe only once every two weeks or so ?

Zorachus
02-02-2009, 05:27 PM
DAY3 LEGS
Monday 02/02/08

- Squats;
140lbs x 10reps
190lbs x 6
210lbs x 6
240lbs x 6
270lbs x 3

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Coke
02-03-2009, 06:54 AM
Nice job man, still managed to step up on the squats.

Zorachus
02-04-2009, 12:27 AM
DAY5 BACK
Wednesday 02/04/09

- Deadlift's
90lbs x 10
100lbs x 10
130lbs x 6
150lbs x 6
170lbs x 3

- T-Bar Rows
45lbs x 10
45lbs x 10
50lbs x 6
50lbs x 6
55lbs x 5

- Barbell bent-rows - EZ Bar
70lbs x 10reps
70lbs x 10
80lbs x 6
80lbs x 6
90lbs x 5

- Lat Pulldowns
85lbs x 10
85lbs x 10
95lbs x 6
95lbs x 6
105lbs x 5

Zorachus
02-13-2009, 07:43 PM
Back from California visiting family :) Took like almost 10 days off lifting, now need to bust balls this weekend :evillaugh:

Zorachus
02-13-2009, 07:45 PM
DAY7 ARMS MONTH 2
Friday 02/13/09 KEEP WEIGHT FOR ONE MONTH 03/13/09

- Barbell Curls = Go very slow and smooth form
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 6

- Seated Overhead Extension = bring down to arms at 90degrees and full top
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Dumbbell Preacher Curl
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Tricep Press Downs
35lbs x 12
35lbs x 12
45lbs x 10
45lbs x 10
55lbs x 8

Zorachus
02-14-2009, 02:33 PM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 02/14/09 KEEP SAME WEIGHT FOR TWO WEEKS 02/28/09

- Bench Press barbell
90lbs ea x 10
100lbs x 10
120lbs x 6
130lbs x 6
150lbs x 3 = do this last set right away after 4th

- Machine Incline Bench
70lbs x 10reps
75lbs x 10
90lbs x 6
95lbs x 6
105lbs x 3 = do this last right after 4th

- Dumbbell Flyes = go very slow with good form
15lbs x 12
20lbs x 10
25lbs x 8

- Military Press w/barbell = go smooth slow
90lbs x 10reps
95lbs x 10
110lbs x 6
115lbs x 6
130lbs x 3 = do this last set right away after 4th

- Dumbbell Side Lats
10lbs x 12reps
12lbs x 10
15lbs x 8

Zorachus
02-21-2009, 06:37 PM
Been sick the last week :(...Feeling better now but not 100% yet, will go lighter this week.

Zorachus
02-21-2009, 06:38 PM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 02/21/09 Did a revised easy workout

- Bench Press barbell
90lbs ea x 10
100lbs x 10
120lbs x 5
130lbs x 5

- Machine Incline Bench - 3rd pin from top
70lbs x 10reps
75lbs x 10
90lbs x 5
95lbs x 5

- Dumbbell Flyes = go very slow with good form
15lbs x 12
20lbs x 10
25lbs x 8

- Military Press w/barbell = go smooth slow
90lbs x 10reps
95lbs x 10
110lbs x 5
115lbs x 5

- Dumbbell Side Lats
10lbs x 12reps
12lbs x 10
15lbs x 8

Zorachus
02-23-2009, 08:01 PM
DAY3 LEGS
Monday 02/23/08 = taking it easy this week

- Squats;
130lbs x 10reps
180lbs x 10
200lbs x 6
220lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

RonnyB
02-24-2009, 07:26 AM
Yeah, i'm also curious... you OH press the same weight you Bench?

Zorachus
02-24-2009, 07:50 PM
Yeah, i'm also curious... you OH press the same weight you Bench?


I bench with barbell free weights, can max maybe 200lbs at most only right now. My Military press is with a leverage machine system, totally different than free weights but safer for me, I have hurt my shoulders doing military with free weights few times before.

Zorachus
02-25-2009, 05:51 PM
DAY5 BACK
Wednesday 02/25/09 = Went easy this week, getting over sickness

- Deadlift's
80lbs x 10
90lbs x 5
120lbs x 5
130lbs x 5

- T-Bar Rows
45lbs x 10
50lbs x 6
55lbs x 6
55lbs x 6

- Barbell bent-rows - EZ Bar
60lbs x 10reps
65lbs x 6
70lbs x 6
75lbs x 6

- Lat Pulldowns
70lbs x 10
75lbs x 6
80lbs x 6
85lbs x 6

Zorachus
02-27-2009, 06:06 PM
DAY7 ARMS MONTH 2
Friday 02/27/09 KEEP WEIGHT FOR ONE MONTH 03/13/09

- Barbell Curls = Go very slow and smooth form
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 6

- Seated Overhead Extension = bring down to arms at 90degrees and full top
15lbs x 12
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Dumbbell Preacher Curl
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Tricep Press Downs
35lbs x 12
35lbs x 12
45lbs x 10
45lbs x 10
55lbs x 8

Guitar90
02-27-2009, 08:46 PM
Solid lifting mate. You doing starting strength?

Your squats are very strong, I'm surprised your deadlift isn't up in the 280 range for the same sort of reps.

Zorachus
02-28-2009, 09:28 AM
Solid lifting mate. You doing starting strength?

Your squats are very strong, I'm surprised your deadlift isn't up in the 280 range for the same sort of reps.

Deadlifts are a bitch for me, not sure why but I can't even get close to 200lbs without it feeling like my back will break in half and just can't pull that weight up. Where as the Squats seem to be easy and fun to push right up, and I know I can do alot more weight on squats still.

Zorachus
02-28-2009, 09:32 AM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 02/28/09 = keep this weight until 03/14

- Bench Press barbell
95lbs ea x 10
105lbs x 8
125lbs x 6
145lbs x 4

- Machine Incline Bench - 3rd pin from top
75lbs x 10reps
85lbs x 8
95lbs x 6
115lbs x 4

- Dumbbell Flyes = go very slow with good form
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Military Press w/barbell
95lbs x 10reps
100lbs x 8
115lbs x 6
135lbs x 4

- Dumbbell Side Lats
10lbs x 12reps
12lbs x 10
12lbs x 8
15lbs x 6

Zorachus
03-02-2009, 07:16 PM
DAY3 LEGS MONTH 2
Monday 03/02/08

- Squats;
130lbs x 10reps
180lbs x 8
200lbs x 6
220lbs x 4

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
03-04-2009, 07:15 AM
DAY5 BACK MONT 2
Wednesday 03/04/09

- Deadlift's
80lbs x 10
90lbs x 8
120lbs x 6
140lbs x 4

- T-Bar Rows
45lbs x 10
50lbs x 8
55lbs x 6 - do 4th set right away after 3rd
60lbs x 4

- Barbell bent-rows - EZ Bar
60lbs x 10reps
65lbs x 8
70lbs x 6
75lbs x 4

- Lat Pulldowns
70lbs x 10
75lbs x 8
85lbs x 6
95lbs x 4

Zorachus
03-06-2009, 01:16 PM
DAY7 ARMS MONTH 2
Friday 03/06/09 KEEP WEIGHT FOR ONE MONTH 03/13/09

- Barbell Curls = Go very slow and smooth form
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 6

- Seated Overhead Extension = bring down to arms at 90degrees and full top
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Dumbbell Preacher Curl
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Tricep Press Downs
35lbs x 12
45lbs x 10
55lbs x 8
65lbs x 6

Zorachus
03-08-2009, 04:30 PM
DAY 1 = CHEST/SHOULDERS MONTH 2
Sunday 03/08/09 = keep this weight until 03/14

- Bench Press barbell
95lbs ea x 10
105lbs x 8
125lbs x 6
145lbs x 4

- Machine Incline Bench - 3rd pin from top
75lbs x 10reps
85lbs x 8
95lbs x 6
115lbs x 4

- Dumbbell Flyes = go very slow with good form
15lbs x 12
20lbs x 10
25lbs x 8
30lbs x 6

- Barbell Military Press
50lbs x 10reps
55lbs x 8
60lbs x 6
65lbs x 4

- Dumbbell Side Lats
10lbs x 12reps
12lbs x 10
12lbs x 8
15lbs x 6

Zorachus
03-09-2009, 05:54 PM
DAY3 LEGS MONTH 2
Monday 03/09/09

- Squats;
135lbs x 12reps
185lbs x 10
210lbs x 8
230lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
03-11-2009, 08:01 PM
DAY5 BACK MONTH 2
Wednesday 03/11/09 = Keep weight until 03/25

- Deadlift's
85lbs x 10
95lbs x 8
125lbs x 8
145lbs x 5

- T-Bar Rows
50lbs x 10
55lbs x 8
60lbs x 8- do 4th set right away after 3rd
65lbs x 5

- Barbell bent-rows - EZ Bar
65lbs x 10reps
70lbs x 8
75lbs x 8
80lbs x 5

- Lat Pulldowns
75lbs x 10
80lbs x 8
90lbs x 8
100lbs x 5

Zorachus
03-13-2009, 06:28 PM
DAY7 ARMS MONTH 2
Friday 03/13/09 KEEP WEIGHT FOR ONE MONTH 04/10/09

- Barbell Curls = Go very slow and smooth form
25lbs x 12
30lbs x 10
35lbs x 8
40lbs x 6

- Seated Overhead Extension = bring down to arms at 90degrees and full top
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 6

- Dumbbell Preacher Curl
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 6

- Tricep Press Downs
40lbs x 12
50lbs x 10
60lbs x 8
70lbs x 6

Zorachus
03-14-2009, 11:37 AM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 03/14/09 = keep this weight until 03/28

- Bench Press barbell
100lbs ea x 10
110lbs x 8
130lbs x 6
150lbs x 4

- Machine Incline Bench - 3rd pin from top
80lbs x 10reps
90lbs x 8
100lbs x 6
120lbs x 4

- Dumbbell Flyes = Keep weight April
20lbs x 12
25lbs x 10
30lbs x 8
35lbs x 6

- Barbell Military Press
55lbs x 10reps
60lbs x 8
65lbs x 6
70lbs x 4

- Dumbbell Side Lats = keep until April
12lbs x 12reps
12lbs x 10
15lbs x 8
20lbs x 6

Zorachus
03-17-2009, 10:41 PM
DAY5 BACK MONTH 2
Wednesday 03/18/09 = Keep weight until 03/25

- Deadlift's
70lbs x 12
90lbs x 10
110lbs x 8
130lbs x 6

- T-Bar Rows
50lbs x 12
55lbs x 10
60lbs x 8- do 4th set right away after 3rd
65lbs x 6

- Barbell bent-rows - EZ Bar
65lbs x 12reps
70lbs x 10
70lbs x 8
75lbs x 6

- Lat Pulldowns
75lbs x 12
80lbs x 10
90lbs x 8
100lbs x 6

Zorachus
03-20-2009, 07:53 AM
DAY7 ARMS MONTH 2
Friday 03/20/09 KEEP WEIGHT FOR ONE MONTH 04/10/09

- Barbell Curls = Go very slow and smooth form
25lbs x 12
30lbs x 10
30lbs x 10
40lbs x 8

- Barbell Seated Overhead Extension
40lbs x 12
45lbs x 10
45lbs x 10
50lbs x 8

- Dumbbell Preacher Curl
20lbs x 12
25lbs x 10
25lbs x 10
35lbs x 8

- Tricep Press Downs
40lbs x 12
50lbs x 10
50lbs x 10
70lbs x 8

Zorachus
03-21-2009, 10:34 AM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 03/21/09 = keep this weight until 03/28

- Bench Press barbell
100lbs ea x 12
110lbs x 10
130lbs x 8
140lbs x 6

- Incline Dumbbell Flyes = Keep weight April
15lbs x 12
20lbs x 10
20lbs x 8
25lbs x 6

- Barbell Military Press
55lbs x 12reps
60lbs x 10
65lbs x 8
70lbs x 6

- Up Right-Row
25lbs x 12reps
25lbs x 10
30lbs x 8
30lbs x 6

- Dumbbell Side Lats = keep until April
12lbs x 12reps
12lbs x 10
15lbs x 8
20lbs x 6

Zorachus
03-23-2009, 05:57 PM
DAY3 LEGS MONTH 2
Monday 03/23/09 = keep weight until 04/06/09

- Squats;
140lbs x 12reps
170lbs x 10
200lbs x 8
220lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
03-25-2009, 07:15 AM
DAY5 BACK MONTH 2
Wednesday 03/25/09 = Keep weight until 04/01/09

- Deadlift's
70lbs x 12
90lbs x 10
110lbs x 8
130lbs x 6

- T-Bar Rows
50lbs x 12
55lbs x 10
60lbs x 8- do 4th set right away after 3rd
65lbs x 6

- Barbell bent-rows - EZ Bar
65lbs x 12reps
70lbs x 10
70lbs x 8
75lbs x 6

- Lat Pulldowns
75lbs x 12
80lbs x 10
90lbs x 8
100lbs x 6

Zorachus
03-27-2009, 07:39 AM
DAY7 ARMS MONTH 2
Friday 03/27/09 KEEP WEIGHT FOR ONE MONTH 04/10/09

- Barbell Curls = Go very slow and smooth form
25lbs x 12
30lbs x 10
30lbs x 8
40lbs x 6

- Dumbbell Seated Overhead Extension
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 6

- Dumbbell Preacher Curl
20lbs x 12
25lbs x 10
35lbs x 6

- Tricep Press Downs
40lbs x 12
50lbs x 10
50lbs x 8
70lbs x 6

Zorachus
03-28-2009, 08:56 AM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 04/04/09 = keep this weight until 04/11

- Bench Press barbell
105lbs ea x 10
115lbs x 8
135lbs x 6
145lbs x 5

- Incline Dumbbell Flyes = Keep weight April
15lbs x 12
20lbs x 10
20lbs x 8
25lbs x 6

- Barbell Military Press
60lbs x 12reps
65lbs x 10
70lbs x 8
75lbs x 6

- Up Right-Row
30lbs x 12reps
30lbs x 10
35lbs x 8
35lbs x 8

- Dumbbell Side Lats = keep until April
12lbs x 12reps
12lbs x 10
15lbs x 8
20lbs x 6

Zorachus
04-01-2009, 07:48 AM
DAY5 BACK MONTH 2
Wednesday 04/01/09 = Keep weight until 04/15/09

- Deadlift's
75lbs x 10
95lbs x 8
115lbs x 6
135lbs x 4

- T-Bar Rows
55lbs x 12
60lbs x 10
65lbs x 8
70lbs x 6

- Barbell bent-rows - EZ Bar
70lbs x 12reps
75lbs x 10
75lbs x 8
80lbs x 6

- Lat Pulldowns - palms facing me
75lbs x 12
85lbs x 10
95lbs x 8
105lbs x 6

Zorachus
04-03-2009, 07:21 PM
DAY7 LEGS MONTH 2
Friday 04/03/09 = keep weight until 04/10/09

- Squats;
145lbs x 14reps
175lbs x 10
205lbs x 8
225lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
04-04-2009, 09:20 AM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 04/04/09 = keep this weight until 04/11

- Bench Press barbell
105lbs ea x 10
115lbs x 8
135lbs x 6
145lbs x 5

- Incline Dumbbell Flyes = Keep weight April
15lbs x 12
20lbs x 10
20lbs x 8
25lbs x 6

- Barbell Military Press
60lbs x 12reps
65lbs x 10
70lbs x 8
75lbs x 6

- Up Right-Row
30lbs x 12reps
30lbs x 10
35lbs x 8
35lbs x 8

- Dumbbell Side Lats = keep until April
12lbs x 12reps
12lbs x 10
15lbs x 8
15lbs x 8

Zorachus
04-06-2009, 06:15 PM
DAY3 ARMS MONTH 2
Monday 04/06/09 KEEP WEIGHT FOR ONE MONTH 04/13/09

- Barbell Curls = Go very slow and smooth form
25lbs x 12
30lbs x 10
30lbs x 8
40lbs x 6

- Dumbbell Seated Overhead Extension
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 6

- Dumbbell Preacher Curl
20lbs x 12
25lbs x 10
35lbs x 6

- Tricep Press Downs
40lbs x 12
50lbs x 10
50lbs x 8
70lbs x 6

Zorachus
04-08-2009, 07:03 AM
DAY5 BACK MONTH 2
Wednesday 04/08/09 = Keep weight until 04/15/09

- Deadlift's
75lbs x 10
95lbs x 8
115lbs x 6
135lbs x 5

- T-Bar Rows
55lbs x 12
60lbs x 10
65lbs x 8
70lbs x 6

- Barbell bent-rows - EZ Bar = Week of 04/15 witch to dumbbell
70lbs x 12reps
75lbs x 10
75lbs x 8
80lbs x 6

- Lat Pulldowns - palms facing me
75lbs x 12
85lbs x 10
95lbs x 8
105lbs x 6

- Barbell Shoulder Shrugs
60lbs x 12
60lbs x 12
70lbs x 8
70lbs x 8

Zorachus
04-10-2009, 02:55 PM
DAY7 LEGS MONTH 2
Friday 04/10/09 = keep weight until 04/10/09

- Squats;
150lbs x 12reps
180lbs x 10
210lbs x 8
230lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 12
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
04-11-2009, 11:19 AM
DAY 1 = CHEST/SHOULDERS MONTH 2
Saturday 04/11/09 = keep this weight until 04/25

- Bench Press barbell
110lbs ea x 10
120lbs x 8
140lbs x 6
150lbs x 5

- Incline Dumbbell Flyes = Keep weight April
15lbs x 12
20lbs x 10
20lbs x 8
25lbs x 6

- Barbell Military Press
65lbs x 12reps
70lbs x 10
77lbs x 8
80lbs x 6

- Up Right-Row
35lbs x 12reps
35lbs x 12
40lbs x 8
40lbs x 8

- Dumbbell Side Lats = keep until April
12lbs x 12reps
12lbs x 12
15lbs x 8
15lbs x 8

Zorachus
04-13-2009, 07:17 PM
DAY3 ARMS MONTH 2
Monday 04/13/09 KEEP WEIGHT FOR ONE MONTH 05/11/09

- Barbell Curls = Go very slow and smooth form
30lbs x 12
35lbs x 10
35lbs x 10
45lbs x 8

- Dumbbell Seated Overhead Extension
20lbs x 12
25lbs x 10
25lbs x 10
30lbs x 8

- Dumbbell Preacher Curl
25lbs x 12
30lbs x 10
35lbs x 8

- Tricep Press Downs
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
04-18-2009, 09:38 AM
DAY 1 = CHEST/SHOULDERS MONTH 3
Saturday 04/18/09 = keep this weight until 04/25

- Bench Press barbell
110lbs ea x 10
120lbs x 8
130lbs x 6
140lbs x 4
110lbs x 8 final set slow and smooth

- Incline Dumbbell Flyes = Keep weight April
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Barbell Military Press
65lbs x 10reps
70lbs x 8
75lbs x 6
80lbs x 4
65lbs x 8

- Up Right-Row
30lbs x 12reps
35lbs x 10
35lbs x 10
40lbs x 8

- Dumbbell Side Lats = keep until May
10lbs x 12reps
12lbs x 10
12lbs x 10
15lbs x 8

Zorachus
04-19-2009, 10:54 PM
DAY3 ARMS MONTH 3
Monday 04/20/09 KEEP WEIGHT FOR ONE MONTH 05/11/09

- Barbell Curls = Go very slow and smooth form
30lbs x 12
35lbs x 10
35lbs x 10
45lbs x 8

- Dumbbell Seated Overhead Extension
20lbs x 12
25lbs x 10
25lbs x 10
30lbs x 8

- Dumbbell Preacher Curl
20lbs x 12
25lbs x 10
30lbs x 8

- Tricep Press Downs
45lbs x 12
55lbs x 10
55lbs x 10
65lbs x 8

Zorachus
04-19-2009, 10:58 PM
DAY5 BACK PHASE 2
Wednesday 04/22/09 = Keep weight until 04/29/09

- T-Bar Rows = use 25lb plates
60lbs x 12
65lbs x 10
65lbs x 8
70lbs x 6

- Deadlift's
75lbs x 12
95lbs x 10
115lbs x 8
135lbs x 6

- Lat Pulldowns - palms facing me
75lbs x 12
80lbs x 12
85lbs x 12

- Barbell bent-rows - EZ Bar
60lbs x 12reps
65lbs x 10
65lbs x 8
70lbs x 6

- Seated cable row
50lbs x 12
55lbs x 12
60lbs x 12