View Full Version : Get big 2009

Zorachus

01-04-2009, 01:52 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, 01:54 PM

DAY 2 OFF

Sunday 01/04/09

Zorachus

01-04-2009, 01:56 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, 01:56 PM

DAY 4 OFF

Tuesday 01/06/09

Zorachus

01-04-2009, 01:58 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, 03:34 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, 08:28 PM

DAY6 OFF

Thursday

Zorachus

01-05-2009, 08:37 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

Solid arms day man, sessions are nice in general.

OGROK

01-06-2009, 08:52 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, 09:09 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, 06:42 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

Good training for the legs, but don't neglect the hams and calves or it will cost you later on.

Zorachus

01-12-2009, 07:33 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 ??

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, 09:25 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

Great effort for the back man.

Zorachus

01-17-2009, 08:48 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, 09:28 AM

Just curious what are your goals?

Zorachus

01-17-2009, 09:51 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, 08:01 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

Zorachus

01-21-2009, 05:49 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

Nice job, way to keep in step with the sessions.

Zorachus

01-22-2009, 06:29 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, 08:16 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, 09:47 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 ?

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, 06:36 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

Good deal man, squats are steadily climbing.

Zorachus

01-28-2009, 06:25 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, 07:05 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

You're actually doing very well with the rep range, supposedly 8 or more help with hypertrophy or adding size.

Zorachus

01-28-2009, 07:24 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 ??

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, 08:32 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, 09:32 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, 04:27 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

Nice job man, still managed to step up on the squats.

Zorachus

02-03-2009, 11:27 PM

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, 06:43 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, 06:45 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, 01:33 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, 05:37 PM

Been sick the last week :(...Feeling better now but not 100% yet, will go lighter this week.

Zorachus

02-21-2009, 05:38 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, 07:01 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, 06:26 AM

Yeah, i'm also curious... you OH press the same weight you Bench?

Zorachus

02-24-2009, 06:50 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, 04:51 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, 05:06 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, 07:46 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, 08:28 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, 08:32 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, 06:16 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, 06:15 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, 12:16 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, 03:30 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, 04:54 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, 07:01 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, 05:28 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, 10:37 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, 09:41 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, 06:53 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, 09:34 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, 04:57 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, 06:15 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, 06:39 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, 07:56 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, 06:48 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, 06:21 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, 08:20 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, 05:15 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, 06:03 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, 01:55 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, 10:19 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, 06:17 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, 08:38 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, 09:54 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, 09:58 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

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