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af92
08-19-2010, 05:13 AM
New routine. Results follow. Here it is.

This is the second day of the split. So, leg day btw.

Squats 40x8 Warmup / 50/ 100/ 120/ 120/ 140 +2+2+2
DL 95x5 / 115/ 115/ 125/ 135/ 145 +2+2+2
Seated Calf Raises 50x8 / 45/ 45/ 50/ 55/ 60 +2+2+2
Hammer Curls 15x6 / 20/ 25/ 25/ 25/ 25 +2+2+2
Abs 50x8 / 70/ 80/ 80/ 80/ 80 +2+2+2

af92
08-20-2010, 10:21 PM
8.20.10

Only posting working sets. And here they are.

Lat PD 80/ 90/ 90/ 100/ 100 +2+2+2
BO Row 95/ 115/ 135/ 135/ 140 +2+2+2
DB Inc Bench 60/ 60/ 80/ 80/ 90 +2+2+2
BB Shoulder Raises 45/ 45/ 50/ 55/ 55 +2+2+2
Dips BW/ BW/ BW/ BW+10/ BW+10 +2+2+2

and just for fun

Machine Chest Fly 60x8 / 80x6

All is well. Felt great!

Off Road
08-21-2010, 08:28 AM
Looks like you have a good start.

af92
08-21-2010, 10:35 AM
Thank you sir. Love the routine and these boards. Good stuff! Thank you guys for a great routine!

Kiff
08-21-2010, 11:21 AM
Good start mate

af92
08-21-2010, 12:07 PM
And thank you as well. I'll be watching your journal as well as off road's. Good times gentlemen!

af92
08-23-2010, 09:24 PM
8.23.10

Squat 50/ 100/ 120/ 140/ 140 +2+2+2
DL 95/ 115/ 125/ 135/ 155 +2+2+2
Seated Calf Raises 45/ 50/ 55/ 60/ 70 +2+2+2
Hammer Curls 20/ 25/ 25/ 25/ 25 +2+2+2
Abs 70/ 80/ 90/ 80/ 80 +2+2+2


Another great leg day! Squats and DLs on the same day are a killer, but gotta love 'em! We'll see how the next leg day goes this week. Might get interesting! lol.

af92
08-25-2010, 11:51 PM
8.25.10

Lat PD 80 / 90 / 100 / 110 / 110 +2+2+2
BO Row 95 / 115 / 135 / 155 / 155 +2+2+2
DB Inc Bench 70 / 70 / 80 / 90 / 90 +2+2+2
BB Shoulder Raises 45 / 50 / 55 / 55 / 60 +2+2+2
Dips BW / BW / BW+10 / BW+10 / BW+10 +2+2+2

And a little extra... Machine Pec Fly 60x9 / 70x7

Damn good workout again. A little less energy today, but managed to make it through. :evillaugh:

Kiff
08-26-2010, 10:37 AM
I find the days i feel i have no energy are the best for me, next session i normally always hit a PR or two if i battle through a hard day good effort, BTW are your weights on here in LBS or KG?

af92
08-26-2010, 03:08 PM
Hopefully I'll keep hitting PRs for the most part. Looking at maybe getting some creatine, but also trying to keep my supps to a minimal amount. For the energy part, yeah it was getting a little rough at the end with the dips! I'm a little concerned about my 2nd leg day in the week. Its gonna be a killer!! lol! Oh, and all my weights are in lbs.

af92
08-27-2010, 09:21 PM
8.27.10

Squats 95 / 105 / 115 / 115 / 115 +2+2+2
DL 95 / 115 / 135 / 155 / 165 +2+2+2
Seated CR 45 / 50 / 60 / 70 / 75 +2+2+2
Hammer Curls 20 / 25 / 25 / 25 / 30 +2+2+2
Abs 70 / 70 / 70 / 70


Really good leg day today! I switched from machine squats to ACTUAL squats, which set back my weights a little. lol. Of course DLs are one of my favs, so those were the REAL DEAL! Had to cut short tonight on my abs, but no worries.

Kiff
08-28-2010, 01:57 AM
Real Squats with less weight is better than heavy machine ones :)

af92
08-31-2010, 08:02 AM
08.30.10

Lat PD 80 / 100 / 100 / 110 / 120 +2+2+2
BO Row 95 / 115 / 135 / 155 / 160 +2+2+2
DB Inc Bench 70 / 80 / 80 / 90 / 90 +2+2+2
Arnold Press 50 / 40 / 40 / 40 / 40 +2+2+2
Dips BW / BW / BW+10 / BW+10 / BW+10 +2+2+2
Machine Pec Fly 60x8 / 80x5

Good times!

af92
09-02-2010, 01:08 AM
09.01.10

Squats 95 / 105 / 115 / 115 / 120 +2+2+2
DL 95 / 115 / 135 / 155 / 170 +2+2+2
Seated CR 45 / 50 / 60 / 75 / 75 +2+2+2
Hammer Curls 20 / 25 / 25 / 30 / 30 +2+2+2
ABS BW x8 / BW x8 / BW x8
ABS2 60 / 60
Shin Raises 15x8 / 20x8


Great workout today. Did a ab variation and shin raises today just to mix it up a little. Won't be deviating from things too much. Really want to see what this program can do for me over the next year, til it stops working of course.

af92
09-04-2010, 10:16 AM
09.03.10

Lat PD 80 / 100 / 110 / 110 / 120 +2+2+2
BO Row 95 / 115 / 135 / 155 / 160 +2+2+2
DB Incline Bench 70 / 90 / 90 / 90 / 100 +2+2+2
Arnold Press 40 / 40 / 40 / 40 / 40
Dips BW / BW / BW+10 / BW+10 / BW+15 +2+2+2

And just for a little extra
Machine Pec Fly 60x8 / 80x5
Machine Back Fly 20x8 / 30x8 / 40x8


Workout was good except for the arnold presses for some reason. You can really tell a difference in a workout if you don't get enough food in before you hit the gym.

af92
09-07-2010, 12:05 AM
09.06.10

Squats 95 / 105 / 115 / 120 / 120 +2+2+2
DL 95 / 115 / 135 / 160 / 170 +2+2+2
Seated CR 45 / 55 / 65 / 75 / 80 +2+2+2
H Curl 20 / 25 / 30 / 35x3 / 25 +2+2+2
Abs -


Good workout tonight. Except when some asshat took my DBs and then didn't use em! Anyhow, abs at home tonight. Had to get out early, gf had to work.