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Zorachus
04-22-2009, 07:28 AM
Intermediate Bodybuilding
I am going off the routine made by Ron Harris, I tried his beginner in January and made some nice little gains, now time to man up :)
http://www.wannabebig.com/training/bodybuilding/taking-it-to-the-next-level-a-guide-to-intermediate-bodybuilding/

Wednesday: BACK
04/22/09 = Keep weight until 04/29/09

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

- Deadlift's
75lbs x 12
95lbs x 10
115lbs x 8
135lbs x 4

- 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

Zorachus
04-22-2009, 07:31 AM
Friday: LEGS + CALVES
04/24/09

- Squats;
150lbs x 12reps
170lbs x 10
190lbs x 8
210lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10

- Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8

Zorachus
04-24-2009, 03:49 PM
Saturday: CHEST + TRICEPS
04/25/09 = keep this weight until 05/08

- Incline dumbbell press
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Bench Press barbell
100lbs x 10
120lbs x 8
140lbs x 6
100lbs x F

- Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12

- Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 12
35lbs x 12

- Weighted Dip
3sets x 8-12

- Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12

Zorachus
04-24-2009, 04:13 PM
Monday: Shoulders + Biceps
04/27/09 = keep weight until 05/11/09

- Barbell military press
60lbs x 12
65lbs x 10
70lbs x 8
75lbs x 6

- Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8

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

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

- Dumbbell preacher curl
15lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
04-29-2009, 06:12 AM
Wednesday: BACK
04/29/09 = Keep weight until 05/13/09

- T-Bar Rows = use 25lb plates
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Deadlift's
80lbs x 12
100lbs x 10
120lbs x 8
140lbs x 4

- Lat Pulldowns - palms facing me
80lbs x 12
85lbs x 12
90lbs x 12

- Barbell bent-rows - EZ Bar
50lbs x 12reps
55lbs x 10
60lbs x 8
65lbs x 6

- Seated cable row
55lbs x 12
60lbs x 12
65lbs x 12

Zorachus
05-01-2009, 04:25 PM
Friday: LEGS + CALVES
05/01/09 keep weight until 05/15/09

- Squats;
155lbs x 12reps
175lbs x 10
195lbs x 8
215lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10

- Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8

Zorachus
05-02-2009, 11:13 AM
Saturday: CHEST + TRICEPS
05/02/09 = keep this weight until 05/08

- Bench Press barbell
100lbs x 10
120lbs x 8
140lbs x 6
150lbs x 4

- Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12

- Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 8-12

- Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12

Zorachus
05-04-2009, 06:29 AM
Monday: Shoulders + Biceps
05/04/09 = keep weight until 05/11/09

- Barbell military press
60lbs x 12
65lbs x 10
70lbs x 8
75lbs x 6

- Side lateral raise
10lbs ea x 12
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8

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

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

- Dumbbell preacher curl
15lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
05-08-2009, 04:01 PM
Friday: LEGS + CALVES
05/08/09 keep weight until 05/15/09

- Squats;
155lbs x 12reps
175lbs x 10
195lbs x 8
215lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10

- Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8

Zorachus
05-09-2009, 08:17 AM
Saturday: CHEST + TRICEPS
05/09/09 = keep this weight until 05/16

- Bench Press barbell
100lbs x 10
120lbs x 8
140lbs x 6
150lbs x 4

- Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12

- Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 8-12

- Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12

Zorachus
05-13-2009, 06:06 PM
Wednesday: BACK
05/13/09 = Keep weight until 05/27/09

- T-Bar Rows = use 25lb plates
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Deadlift's
80lbs x 12
100lbs x 10
120lbs x 8
140lbs x 4

- Lat Pulldowns - palms facing me
80lbs x 12
85lbs x 12
90lbs x 12

- Barbell bent-rows - EZ Bar
50lbs x 12reps
55lbs x 10
60lbs x 8
65lbs x 6

- Seated cable row
55lbs x 12
60lbs x 12
65lbs x 12

Zorachus
05-17-2009, 08:05 AM
Saturday: CHEST + TRICEPS
05/17/09 = keep this weight until 05/31

- Bench Press barbell
100lbs x 10
125lbs x 8
145lbs x 6
155lbs x 4

- Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12

- Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 8-12

- Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12

Zorachus
05-19-2009, 06:20 AM
Tuesday: Shoulders + Biceps
05/19/09 = keep weight until 05/26/09

- Barbell military press
60lbs x 12
65lbs x 10
70lbs x 8
75lbs x 6

- Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8

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

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

- Dumbbell preacher curl
15lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
05-22-2009, 07:12 PM
Thursday: BACK
05/21/09 up weight 5/28

- T-Bar Rows = use 25lb plates
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Deadlift's
90lbs x 12
110lbs x 10
130lbs x 8
140lbs x 4

- Lat Pulldowns - palms facing me
80lbs x 12
85lbs x 12
90lbs x 12

- Barbell bent-rows - EZ Bar
50lbs x 12reps
55lbs x 10
60lbs x 8
65lbs x 6

- Seated cable row
55lbs x 12
60lbs x 12
65lbs x 12

Zorachus
05-24-2009, 10:45 AM
Sunday: CHEST + TRICEPS
05/24/09 = keep this weight until 05/31

- Bench Press barbell
100lbs x 12
125lbs x 10
145lbs x 8

- Incline dumbbell press = slow 3 seconds up 1 down
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Flat dumbbell flyes
20lbs x 12
20lbs x 12
20lbs x 12

- Dumbbell Seated Overhead Extension
25lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 8-12

- Tricep pushdown
40lbs x 12
50lbs x 12
60lbs x 12

Zorachus
05-26-2009, 05:46 AM
Tuesday: Shoulders + Biceps
05/26/09 = keep weight until 06/09/09

- Barbell military press
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8

- Up Right-Row
35lbs x 12reps
40lbs x 10
40lbs x 8
45lbs x 6

- Barbell curl = Keep until 06/30
35lbs x 12
40lbs x 10
45lbs x 8

- Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
20lbs ea x 8

Zorachus
05-28-2009, 07:33 PM
Thursday: BACK
05/28/09 up weight 06/11

- T-Bar Rows = use 25lb plates
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6

- Deadlift's
100lbs x 10
120lbs x 8
140bs x 6
150lbs x 4

- Lat Pulldowns - palms facing me
85lbs x 12
90lbs x 12
95lbs x 12

- Barbell bent-rows - EZ Bar
55lbs x 12reps
60lbs x 10
65lbs x 8

- Seated cable row
60lbs x 12
65lbs x 12
70lbs x 12

Zorachus
05-31-2009, 09:16 AM
Sunday: CHEST + TRICEPS
05/31/09 = keep this weight until 06/14

- Bench Press barbell
100lbs x 12
130lbs x 8
150lbs x 6
100lbs x F

- Incline dumbbell press
30lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Flat dumbbell flyes = keep until 6/28
20lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell Seated Overhead Extension = keep until 6/28
30lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 8-12

- Tricep pushdown = keep until 6/28
45lbs x 12
55lbs x 12
65lbs x 12

Zorachus
06-03-2009, 06:06 AM
Tuesday: Shoulders + Biceps
06/02/09 = keep weight until 06/09/09

- Barbell military press
65lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Side lateral raise
10lbs ea x 12
12lbs ea x 10
15lbs ea x 8

- Up Right-Row
35lbs x 12reps
40lbs x 10
40lbs x 8
45lbs x 6

- Barbell curl = Keep until 06/30
35lbs x 12
40lbs x 10
45lbs x 8
35lbs x F

- Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
20lbs ea x 8

Zorachus
06-05-2009, 07:07 AM
Thursday: BACK
06/04/09 up weight 06/11

- T-Bar Rows = use 25lb plates
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6

- Deadlift's
100lbs x 10
120lbs x 8
140bs x 6
150lbs x 4

- Lat Pulldowns - palms facing me
85lbs x 12
90lbs x 12
95lbs x 12

- Dumbbell Rows
25lbs ea x 12reps
30lbs ea x 10
30lbs ea x 10
35lbs ea x 8

- Seated cable row
60lbs x 12
65lbs x 12
70lbs x 12

Zorachus
06-07-2009, 09:19 AM
Sunday: CHEST + TRICEPS
06/07/09 = keep this weight until 06/14

- Bench Press barbell
100lbs x 12
130lbs x 8
150lbs x 6
100lbs x F

- Incline dumbbell press
30lbs ea x 12
30lbs ea x 10
35lbs ea x 8

- Flat dumbbell flyes = keep until 6/28
20lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell Seated Overhead Extension = keep until 6/28
30lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 8-12

- Tricep pushdown = keep until 6/28
45lbs x 12
55lbs x 10
65lbs x 8
45lbs x F

Zorachus
06-09-2009, 06:01 AM
Tuesday: Shoulders + Biceps
06/09/09 = keep weight until 06/23/09

- Barbell military press
70lbs x 12
75lbs x 10
80lbs x 8
85lbs x 6
70lbs x F

- Side lateral raise
10lbs ea x 12
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8

- Up Right-Row
35lbs x 12reps
45lbs x 10
45lbs x 8
50lbs x 6

- Barbell curl = Keep until 06/30
35lbs x 12
40lbs x 10
45lbs x 8
35lbs x F

- Dumbbell hammer curl
15lbs ea x 12
20lbs ea x 10
20lbs ea x 8

Zorachus
06-11-2009, 05:38 PM
Thursday: BACK
06/11/09 up weight 06/25

- T-Bar Rows = use 25lb plates
75lbs x 12
80lbs x 10
80lbs x 10
90lbs x 8
75lbs x F

- Deadlift's
100lbs x 10
125lbs x 8
145lbs x 6
155lbs x 4

- Lat Pulldowns - palms facing me
90lbs x 12
95lbs x 12
100lbs x 12

- Dumbbell Rows
30lbs ea x 12reps
35lbs ea x 10
35lbs ea x 10
40lbs ea x 8

- Seated cable row
60lbs x 12
60lbs x 10
65lbs x 8
70lbs x 6

Zorachus
06-13-2009, 08:11 AM
Saturday: LEGS + CALVES
06/13/09 keep weight until 06/20/09

- Squats;
140lbs x 12reps
160lbs x 10
180lbs x 8
200lbs x 6

- Weighted decline sit-ups
5 x 10reps

- Leg Extension
45lbs x 16
50lbs x 14
55lbs x 12
60lbs x 10

- Stiff Leg Deadlift
25lbs x 12
25lbs x 12
25lbs x 12
30lbs x 8

Zorachus
06-14-2009, 08:24 AM
Sunday: CHEST + TRICEPS
06/07/09 = keep this weight until 06/28

- Bench Press barbell
100lbs x 10
135lbs x 8
145lbs x 6
155lbs x 4
100lbs x F

- Incline dumbbell press
25lbs ea x 12
30lbs ea x 10
35lbs ea x 8
40lbs ea x 6

- Flat dumbbell flyes = keep until 6/28
20lbs x 12
20lbs x 10
25lbs x 8
15lbs x F

- Dumbbell Seated Overhead Extension = keep until 6/28
30lbs x 12
30lbs x 10
35lbs x 8

- Weighted Dip
3sets x 15

- Tricep pushdown = keep until 6/28
45lbs x 14
55lbs x 12
65lbs x 10
45lbs x F

Zorachus
06-16-2009, 06:26 AM
Tuesday: Shoulders + Biceps
06/16/09 = keep weight until 06/23/09

- Barbell military press
50lbs x 20
70lbs x 10
75lbs x 8
80lbs x 6

- Side lateral raise
10lbs ea x 20
12lbs ea x 12
12lbs ea x 10
15lbs ea x 8

- Up Right-Row
25lbs x 20
35lbs x 10
40lbs x 8
45lbs x 6

- Barbell curl = Keep until 06/30
25lbs x 20
35lbs x 12
35lbs x 10
40lbs x 8

- Dumbbell hammer curl
15lbs ea x 20
20lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
06-18-2009, 04:58 PM
Thursday: BACK
06/18/09 up weight 06/25

- T-Bar Rows = use 25lb plates
60lbs x 20
70lbs x 10
75lbs x 8
80lbs x 6

- Deadlift's
80lbs x 8
120lbs x 5
140lbs x 5
160lbs x 3

- Lat Pulldowns - palms facing me
90lbs x 12
95lbs x 12
100lbs x 12

- Dumbbell Rows
25lbs ea x 20reps
30lbs ea x 12
35lbs ea x 10
40lbs ea x 8

- Seated cable row
50lbs x 20
60lbs x 10
65lbs x 8
70lbs x 6

Zorachus
06-21-2009, 10:17 AM
Sunday: CHEST + TRICEPS
06/21/09 = keep this weight until 06/28

- Bench Press barbell
100lbs x 20
135lbs x 10
145lbs x 8
155lbs x 6

- Incline dumbbell press
25lbs ea x 20
30lbs ea x 10
35lbs ea x 8
40lbs ea x 6

- Incline dumbbell flyes = keep until 6/28
15lbs x 20
20lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell Seated Overhead Extension = keep until 6/28
25lbs x 20
30lbs x 12
35lbs x 10

- Weighted Dip
3sets x 15

- Tricep pushdown = keep until 6/28
45lbs x 20
55lbs x 12
55lbs x 10
65lbs x 8

Zorachus
06-23-2009, 07:34 PM
Tuesday: Shoulders + Biceps
06/23/09 = keep weight until 06/30/09

- Barbell military press
55lbs x 20
65lbs x 10
75lbs x 8
85lbs x 6

- Side lateral raise
10lbs ea x 20
12lbs ea x 12
12lbs ea x 10
15lbs ea x 8

- Up Right-Row
30lbs x 20
40lbs x 10
40lbs x 8
50lbs x 6

- Barbell curl = Keep until 06/30
25lbs x 20
35lbs x 12
40lbs x 10
45lbs x 8

- Dumbbell hammer curl
15lbs ea x 20
20lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
06-25-2009, 07:02 PM
Thursday: BACK
06/25/09 up weight 07/02

- T-Bar Rows = use 25lb plates
65lbs x 20
75lbs x 10
75lbs x 8
85lbs x 6

- Deadlift's
85lbs x 8
125lbs x 5
145lbs x 5
165lbs x 3

- Lat Pulldowns - palms facing me
90lbs x 12
100lbs x 12
110lbs x 12

- Dumbbell Rows
30lbs ea x 20reps
35lbs ea x 12
35lbs ea x 10
40lbs ea x 8

- Seated cable row
55lbs x 20
65lbs x 10
65lbs x 8
75lbs x 6

Zorachus
06-28-2009, 08:44 AM
Sunday: CHEST + TRICEPS
06/28/09 = keep this weight until 07/04

- Bench Press barbell
100lbs x 15
140lbs x 5
150lbs x 5
160lbs x 3

- Incline dumbbell press
25lbs ea x 20
30lbs ea x 10
35lbs ea x 8
40lbs ea x 6

- Incline dumbbell flyes = keep until 7/26
15lbs x 20
20lbs x 12
20lbs x 10
25lbs x 8

- Dumbbell Seated Overhead Extension = keep until 7/26
30lbs x 20
35lbs x 12
40lbs x 10

- Weighted Dip
3sets x 15

- Tricep pushdown = keep until 7/26
50lbs x 20
60lbs x 12
60lbs x 10
70lbs x 8

Zorachus
06-30-2009, 06:40 PM
Tuesday: Shoulders + Biceps
06/30/09 = keep weight until 07/14/09

- Barbell military press 7/14
60lbs x 20
70lbs x 10
75lbs x 8
80lbs x 6

- Side lateral raise 7/14
10lbs ea x 20
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8

- Up Right-Row 7/14
35lbs x 20
40lbs x 10
40lbs x 8
50lbs x 6

- Barbell curl = Keep until 07/30
30lbs x 20
40lbs x 10
40lbs x 8
50lbs x 6

- preacher Dumbbell curl 07/30
15lbs ea x 20
20lbs ea x 10
20lbs ea x 10
30lbs ea x 8

Zorachus
07-02-2009, 09:03 AM
Thursday: BACK
07/02/09 up weight 07/16

Do one set to Failure once per week and rotate to different exercises

- T-Bar Rows = use 25lb plates
60lbs x 12
70lbs x 10
70lbs x 10
80lbs x 8

- Squats
140lbs x 12
160lbs x 10
180lbs x 8
210lbs x 6

- Lat Pulldowns - palms facing me = 08/02
80lbs x 12
90lbs x 10
90lbs x 10
95lbs x 8

- Dumbbell Rows
30lbs ea x 12reps
35lbs ea x 10
35lbs ea x 10
40lbs ea x 8

- Seated cable row = 8/02
60lbs x 12
70lbs x 10
70lbs x 10
75lbs x 8

Zorachus
07-04-2009, 09:20 AM
Sunday: CHEST + TRICEPS
07/04/09 = keep this weight until 07/18

Do one set to Failure once per week and rotate to different exercises

- Machine Bench Press
120lbs x 10
140lbs x 8
150lbs x 6
160lbs x 4
100lbs x to failure

- Incline dumbbell press
30lbs ea x 12
35lbs ea x 10
35lbs ea x 10
40lbs ea x 8

- Incline dumbbell flyes = keep until 7/26
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Dumbbell Seated Overhead Extension = keep until 7/26
30lbs x 12
35lbs x 10
35lbs x 10
40lbs x 8

- Weighted Dip
3sets x 15

- Tricep pushdown = keep until 7/26
50lbs x 12
60lbs x 10
60lbs x 10
70lbs x 8

Zorachus
07-06-2009, 04:11 PM
Monday: Shoulders + Biceps
07/06/09 = keep weight until 07/14/09

- Barbell military press 7/14
60lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Side lateral raise 7/14
10lbs ea x 12
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8

- Up Right-Row 7/14
35lbs x 12
40lbs x 10
40lbs x 8
50lbs x 6

- Barbell curl = Keep until 07/30
30lbs x 12
40lbs x 10
40lbs x 10
50lbs x 8

- Hammer Dumbbell curl 07/30
15lbs ea x 20
20lbs ea x 10
25lbs ea x 8

Zorachus
07-09-2009, 05:04 PM
Thursday: BACK
07/09/09 up weight 07/16

Do one set to Failure once per week and rotate to different exercises

- T-Bar Rows = use 25lb plates
45lbs x 20
60lbs x 12
70lbs x 10
70lbs x 10
80lbs x 8

- Squats
140lbs x 12
160lbs x 10
180lbs x 8
210lbs x 6

- Lat Pulldowns - palms facing me = 08/02
60lbs x 20
80lbs x 12
90lbs x 10
90lbs x 10
95lbs x 8

- Dumbbell Rows
20lbs ea x 20
30lbs ea x 12reps
35lbs ea x 10
35lbs ea x 10
40lbs ea x 8

- Seated cable row = 8/02
40lbs x 20
50lbs x 12
60lbs x 10
60lbs x 10
70lbs x 8

Zorachus
07-11-2009, 10:11 AM
Saturday: CHEST + TRICEPS
07/11/09 = keep this weight until 07/18

Do one set to Failure once per week and rotate to different exercises

- Machine Bench Press
90lbs x 20
120lbs x 12
140lbs x 10
150lbs x 8
160lbs x 6

- Incline dumbbell press
25lbs ea x 20
30lbs ea x 12
35lbs ea x 10
35lbs ea x 8
40lbs ea x 6

- Incline dumbbell flyes = keep until 7/26
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Single arm Tricep pushdown = keep until 7/26
15lbs x 12
20lbs x 10
20lbs x 10
25lbs x 8

- Tricep pushdown = keep until 7/26
40lbs x 20
50lbs x 12
55lbs x 10
60lbs x 10
65lbs x 8

- Dumbbell Seated Overhead Extension = keep until 7/26
25lbs x 12
30lbs x 10
35lbs x 8

Zorachus
07-16-2009, 05:04 PM
Thursday: Shoulders + Biceps
07/16/09 = keep weight until 07/22/09

- Barbell military press 7/22
45lbs x 20
60lbs x 12
70lbs x 10
75lbs x 8
80lbs x 6

- Side lateral raise 7/22
10lbs ea x 20
10lbs ea x 12
12lbs ea x 10
12lbs ea x 10
15lbs ea x 8

- Up Right-Row 7/22
25lbs x 20
30lbs x 12
35lbs x 10
35lbs x 8
45lbs x 6

- Barbell curl = Keep until 07/30
20lbs x 20
30lbs x 12
40lbs x 10
40lbs x 10
50lbs x 8

- Hammer Dumbbell curl 07/30
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
07-18-2009, 08:34 AM
Saturday: BACK
07/18/09 up weight 07/24

Do one set to Failure once per week and rotate to different exercises

- T-Bar Rows = use 25lb plates
45lbs x 20
60lbs x 12
70lbs x 10
80lbs x 8

- Squats
140lbs x 12
160lbs x 10
180lbs x 8
210lbs x 6

- Lat Pulldowns - palms facing me = 08/02
60lbs x 20
80lbs x 12
90lbs x 10
95lbs x 8

- Dumbbell Rows
20lbs ea x 20
30lbs ea x 12
35lbs ea x 10
40lbs ea x 8
25lbs x F

- Seated cable row = 8/02
40lbs x 20
50lbs x 12
60lbs x 10
70lbs x 8
40lbs x F

Zorachus
07-20-2009, 05:17 PM
Monday: CHEST + TRICEPS
07/20/09 = keep this weight until 08/03

Do one set to Failure once per week and rotate to different exercises

- Machine Bench Press
90lbs x 20
120lbs x 10
140lbs x 8
150lbs x 6

- Incline dumbbell press
25lbs ea x 20
30lbs ea x 12
35lbs ea x 10
40lbs ea x 8

- Incline dumbbell flyes = keep until 7/26
15lbs x 12
20lbs x 10
25lbs x 8

- Single arm Tricep pushdown = keep until 7/26
15lbs x 14
20lbs x 12
20lbs x 10
25lbs x 8

- Tricep pushdown = keep until 7/26
40lbs x 14
50lbs x 12
55lbs x 10
65lbs x 8

- Dumbbell Seated Overhead Extension = keep until 7/26
25lbs x 12
30lbs x 10
35lbs x 8

Zorachus
07-22-2009, 07:17 PM
Wednesday: Shoulders + Biceps
07/22/09 = keep weight until 08/05/09

- Barbell military press
50lbs x 12
60lbs x 10
80lbs x 8
85lbs x 6

- Side lateral raise
10lbs ea x 14
12lbs ea x 12
15lbs ea x 10
15lbs ea x 8

- Up Right-Row
30lbs x 12
35lbs x 10
40lbs x 8
50lbs x 6

- Barbell curl = Keep until 07/30
20lbs x 14
30lbs x 12
40lbs x 10
50lbs x 8

- Hammer Dumbbell curl 07/30
12lbs ea x 14
15lbs ea x 12
20lbs ea x 10
25lbs ea x 8

Zorachus
07-24-2009, 05:58 PM
Friday: BACK
07/24/09 up weight 08/07

Do one set to Failure once per week and rotate to different exercises

- T-Bar Rows = use 25lb plates
50lbs x 12
60lbs x 10
70lbs x 8
75lbs x 8

- Squats
145lbs x 12
165lbs x 10
185lbs x 8
2105bs x 6

- Lat Pulldowns - palms facing me = 08/02
60lbs x 14
80lbs x 12
90lbs x 10
95lbs x 8

- Barbell Rows = nice and slow and hold for a count
40lbs x 12
50lbs x 10
60lbs x 8
65lbs x 8
40lbs x F

- Seated cable row = 8/02
40lbs x 12
50lbs x 10
60lbs x 8
65lbs x 8