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geeky
11-28-2002, 08:06 PM
Day 2 Back/Rear Delts/Biceps
Deadlifts:
6x185
6x225
5x225
4x275
T-bar row:
8x125
2x8x135
One arm DB row:
2x8x65
8x70
Front Lat pulldown:
8x130
2x8x140
Bent-over two arm flyes:
3x8x15
Preacher one arm DB curls:
3x8x30
Cable two arm Biceps curl:
8x100
2x8x110
Feels great! My back is quite pumped!BIG GEEK

Franjipani
11-29-2002, 03:07 AM
Welcome to journal land......good luck with ya goals:thumbup:

geeky
11-29-2002, 08:19 AM
Thanx, tomorrow is my first legs day. I can't wait, although I am gonna be walking funny for a few day after...:)

ElPietro
11-29-2002, 08:21 AM
Ah good to see you are going to train legs. :thumbup:

NateDogg
11-29-2002, 08:25 AM
:spam:

geeky
11-29-2002, 08:30 AM
What should I start off with as far a legs/traps routine. Mind you I can go heavy on traps?

ElPietro
11-29-2002, 08:36 AM
Start with squats.

bradley
11-29-2002, 09:16 AM
Originally posted by geeky
What should I start off with as far a legs/traps routine. Mind you I can go heavy on traps?

Like El Pietro said squats, and I would also do SLDL for the hamstrings. You could also throw in some leg extension and legcurls if you wanted. Nothing like a good leg workout to make you feel like you acomplished something.;)

good luck with the journal.

geeky
11-29-2002, 11:48 AM
What's SLDL?

Mik
11-29-2002, 11:51 AM
Stiff legged deadlift. And yeah, I would start with squats too. Good luck!

geeky
11-29-2002, 01:29 PM
I hate those, it just seems to do nothing for hams, but it hits my lower back.
Anyways, so far today I've had a protein shake in the morning, 3 bagles with cream cheese (hey they're free on Fridays at my work), went out for lunch and had egg noodles with roasted chicken and beef with veggies. Now I got me some a big bag of pistachios, man they're addictive and expensive! Tonight, I am going to a christmas party = lottsa free food! I get a feeling I am gonna wake up full tomorrow:evillaugh

Relentless
11-29-2002, 01:31 PM
try good mornings if you don't like SLDLs

geeky
11-30-2002, 11:36 AM
Day 4 legs/traps
smith machine squads:
8x90
2x8x140
leg extensions:
3x8x100
leg curls:
3x8x80
standing calve raises:
8x200
8x220
8x240
traps on standing calve raises machine:
8x240
2x8x260
DB shrugs on incline bench:
3x8x60

geeky
12-01-2002, 07:54 PM
Day 5:
Chest:
Incline Bench press:
8x135lb
8x155lb
Flat Bench press:
8x205lb
6x225lb
Incline DB press:
3x8x60lb (not enough weights)
Incline DB flyes:
8x30lb
2x8x40lb
Delts:
Super sets
DB lateral raises:
2x8x20lb
6x20lb
BB behind neck press:
8x95lb
8x115lb
6x125lb
Skull crushers:
8x50lb
8x60lb
DB kickbacks:
2x8x10
Widw grip Cable triceps pushdown?:
8x50
8x55

geeky
12-02-2002, 07:03 PM
Day 6 Cardio/abs:
Treadmill 30 mins, (22 minutes of running at different speeds/heights)
Abs:
Seated crunches:
4x15
Vertical Bench Crunches:
4x15
Twisting crunches:
4x30
I could not resist and I did a machine bench press:
10x90lb on each side
2x8

geeky
12-03-2002, 05:32 PM
Day 8:
I am supposed to be doing my back/biceps...but my shoulder is kinda sore. I've decided to skip the workout. Hopefully it goes away by tomorrow.

big_geek
12-04-2002, 08:38 PM
Day 9
Back:
Deadlifts
8x135lb
8x225lb
6x275lb
5x315lb
BB rows
8x80lb
8x135lb
8x185lb
cable rows
2x8x140lb
8x150lb
sitting row machine
8x150lb
8x180lb
8x210lb
Preacher one arm DB curls:
3x8x30
Cable two arm Biceps curl:
3x8x110
Forgot to do Bent-over two arm flyes
did them at home
8x20
Bent-over two arm delt rows
2x8x20
Went on the scale, I went up 5lb since last week, I am at 210lb. I am very happy about that, I guess the routine change is paying off. My left shoulder got sore again when I did the delt flyes, so I switched to rows. I guess I am going to ditch the flyes until it's %100 normal.

Mik
12-04-2002, 08:44 PM
Congrats on the wieght gain!

big_geek
12-05-2002, 08:17 AM
Thanx, mik...I've been gaining a lot of strenght too. I just started deadlifting 3 weeks ago at 180lb and last night I pulled 5x315lb and I know I can do more. I've also pushed my best bb press last weekend, I did 225lb that's 2x45lb plates on each side:eek:
It might not be a lot for some, but I have never done this much.
I am very happy with the recent progress I've made:clap:

big_geek
12-06-2002, 08:19 AM
Day 10 cardio/abs:
I did 15 mins on the bike and 20 mins on the step master.
Seated crunches:
3x15
Cable crunches
3x15x100lb
leg raises on a bench
3x15
I felt kinda weak. I gotta cut down on eating, in the morning my stomach looks flat, but at night it stretches out of proportions.
Anyways, off to do legs/traps..

geeky
12-07-2002, 10:48 AM
Day 11 legs/traps:
Squats
8x135lb
6x185lb
4x205lb
8x145lb
Sitting leg press:
8x180lb
8x270lb
8x360lb
Laying down leg curls
8x80lb
2x8x105lb
Standing leg curls
2x8x50lb (each leg)
8x60lb
Seated calves raises
8x110lb
8x150lb
8x170lb
Standing calves raises
8x280lb
8x300lb
8x320lb
Standing calves raises machine shrugs
3x8x320lb
BB shrugs
2x8x225lb
2x6x275lb

big_geek
12-09-2002, 08:51 AM
Day13 chest/delts/tris:
Incline BB press
8x135lb
8x165lb
Flat bench BB press
5x215lb
6x185lb
8x135lb
Incline DB press
3x8x70lb
Incline cable flyes
8x20lb
2x8x30lb
Smith machine BB military press
in fron of neck
8x135lb
8x155lb
6x155lb
Lateral delts raises machine
8x50lb
2x8x60lb
Parallel dips
8xbody
8x10lb
8x20lb
Cable French skull crushers
8x80lb
2x8x90lb

big_geek
12-11-2002, 08:26 AM
Day 15 back/biceps:
Deadlift
8x135lb
8x225lb
4x315lb
3x315lb
BB rows
8x155lb
2x8x165lb
Parallel, wide grip cable lat pulldowns
2x8x140lb
6x150lb
sitting row machine
8x180lb
8x195lb
8x210lb
biceps
Preacher one arm DB curls:
3x8x30
Standing BB curls:
3x8x50lb
Damn I forgot to do rear delts yet again:redface: I guess I have to do it today again.
Went on the scale, I am at a solid 210.4lb
I did the bent over delt flyes, this time without any pain..
3x8x15lb

big_geek
12-13-2002, 10:04 AM
Legs/traps:
Squats
8x135lb
I did the rest on smith machine cause my lower back was way too sore from deadlifts
8x140lb
2x8x190lb
Leg press
8x360lb
8x450lb
8x540lb
Laying leg curls
8x105lb
2x8x120lb
Standing leg curls
3x8x60lb each leg
Seated calves raises
8x170lb
2x8x180lb
Standing calves raises
8x320lb
2x8x340lb
Standing calf machine shurgs
3x8x340lb
Smith machine BB close grip rows:
8x50lb
8x60lb
8x70lb
I fell my legs are getting stronger every week, I still have trouble with squats though.
I will post some wheels pics soon just to measure progress.
I forgot, I also did sitting machine flyes:
8x100lb
8x110lb
8x120lb

geeky
12-15-2002, 09:55 AM
Day 17 took a day's break yesterday
Did 45 minutes of cardio on a treadmill:eek:
Abs
seated crunches
3x15
Cable crunches
3x8x110lb
leg raises on a bench
2x5
Kinda felt weak after doing cardio for so long

big_geek
12-16-2002, 08:20 AM
Day 18 Chest/triceps
Chest:
Incline Bench press:
8x135lb
8x185lb
Flat Bench press:
6x225lb
6x225lb
8x185lb
Flat DB press with ass off the bench:
2x8x60lb
Incline DB press:
8x60lb
Flat DB flyes:
2x8x40lb
Incline DB flyes:
8x40lb
Delts:
Super sets
Easy curl wide grip BB upright rows:
8x50lb
2x8x70lb
DB military press:
3x60lb
4x50lb
8x40lb
Skull crushers:
3x8x700lb
Widw grip Cable triceps pushdown?:
2x8x60lb
8x65lb
The numbers mught be a little off since I was too lazy to write everything down.

Neil
12-17-2002, 09:44 AM
Why do you post with two different names?

big_geek
12-17-2002, 11:05 AM
Ahh....I was on the pc at work and forgot my password so I created a new profile. I've been using it since, but at home I keep on forgetting to switch to the new profile..shame on me:(

big_geek
12-18-2002, 08:46 AM
Day 20 Back/Biceps:
Here we go...
I was going to start off with deadlifts, but the corner of the gym where I normally do it was too crowded. I settled for the hammer strength lat pulldown as a first exercise:
8x90lb
8x140lb
6x170lb
6x190lb
Deadlifts
8x135lb
6x225lb
This is where it gets weird, I went for the reverse grip and I could not hold the bar with my right hand. I kept slipping and I ended up only pulling it 3 times with the right side hanging way low.
3x315lb
I regripped and went for more, but I could only mustard 2 lifts
2x315lb
After a brief rest I got one more lift and I gave in
1x315lb
BB rows
8x135lb
2x6x185lb
Seated cable rows
2x8x150lb
6x160lb
Preacher one arm DB curls:
3x8x30
Standing BB curls:
3x8x50lb

big_geek
12-18-2002, 11:16 AM
Damn I forgot to do my delts last night again.
Just did them now at work
Bent-over two arm flyes:
3x8x15

bradley
12-18-2002, 02:33 PM
THought about getting some straps to help with that grip problem?

big_geek
12-18-2002, 02:42 PM
I got them, but I did not tighten it on my right hand at the time. I was all pumped for that set and did not want to waist my energy on switching the grip. Live and learn I guess, now I know how not to grab it...:)

big_geek
12-19-2002, 09:34 PM
Legs/Traps
I felt very srong and pumped for this workout
Squats
8x135lb
6x205lb
6x225lb
6x185lb
Leg extensions
8x120lb
8x140lb
8x150lb
Laying leg curls
8x120lb
6x135lb
6x120lb
Standing leg curls
3x8x70lb each leg
Seated calves raises
8x200lb
8x220lb
Standing calves raises
8x360lb
8x400lb
Smith machine BB close grip upright rows
8x70lb
2x8x90lb
Smith machine BB shrugs
8x180lb
2x8x250lb
sitting machine flyes
8x120lb
8x160lb
6x140lb
Hammer strength bench press
3x6x180lb

bradley
12-20-2002, 06:42 AM
Do you perform back/biceps followed by legs/traps? Just wondering if there was a rest day in between.

geeky
12-20-2002, 09:24 AM
I separate all workout days by at least 1 day off. I rest 2 days before I'll go back and do chest/tri's, so now I go back for cardio/abs on saturday and chest/tri's sunday.

big_geek
12-22-2002, 03:37 PM
Sunday
Chest/Delts/Tri's
Chest:
Incline Bench press:
8x155lb
8x185lb
Flat Bench press:
6x225lb
6x215lb
8x185lb
Flat DB press:
3x8x70lb
Incline cable flyes:
8x30lb
2x8x40lb
Delts:
Smith machine military press in front:
8x90lb
2x6x110lb
Lateral delts raises machine
8x60lb
2x8x70lb
Weigted dips:
8xBW+25lb
8xBW+20lb
8xBW
Skull crushers:
3x8x50lb+bar
Went on the scale thinking I lost some weight,
I look and I can't believe my eyes! 217lb!:eek:
almost 2 weeks ago I was 210lb
I gotta slow down, or I'll get stretch marks ;)

big_geek
12-24-2002, 08:02 AM
Monday
Did 30 mins of cardio on the stair-master on level 2-3.Usually, I go for level 6, but last night I felt weak.
Abs
seated crunches
3x15
leg raises
3x15
laying crunches alternating sides
3x15 - each side

big_geek
01-03-2003, 09:19 PM
Well, Ive been lazy and did not record 2 weeks.
I'm back to it though.
Chest/shoulders/tri's
Flat Bench Press
10x135lb
6x245lb:eek: My best so far, I did 2 reps with no help and the rest with only slight assistance
8x225lb this felt very light
Incline DB press
6x80lb
5x80lb
8x75lb
Cable flyes
8x30lb
2x8x40lb
Smith machine military press in front
8x90lb
8x110lb
5x110lb
6x70lb
Lateral delts raises machine
3x8x70lb
Weigted dips:
8xBW
2x8xBW+25lb
Skull crushers:
2x8x50lb+bar
6x40lb+bar
I felt very strong on the bench press, it could be because I did not do the usual incline bench press before maxing out. This was a very good day...
I am gonna try deadlift 365lb on Sunday. We'll see how that goes.

big_geek
01-05-2003, 10:01 AM
Saturday
Cardio
30 mins interval training on step master level 6
seated crunches
3x15
leg raises
3x20
I went on the scale, 212lb. I am going to start cutting for a few months and see how it goes. I will try to stay in the 210lb area.

big_geek
01-05-2003, 07:29 PM
Sunday back/rear delts/biceps:
Deadlift
8x135lb
8x225lb
6x315lb
BB rows
3x8x185lb
Parallel, wide grip cable lat pulldowns
8x140lb
2x8x150lb
Standing one handed cable rows
3x8x80lb - these felt very good for the first time, I think I'll include them in my back routine
I did a few chin-ups, never done them before
8xBW
6xBW
biceps
Preacher one arm DB curls:
3x8x30
Standing BB curls:
3x8x60lb
Cable curls, straight bar
8x90lb
Cable curls, rope
2x8x80lb
Sitting rear delts raises?
3x8x20lb
Went on the scale, I am at a solid 210lb. I've lost 8lb since christmas. My stomach is noticably smaller, especially in the morning.

geeky
01-08-2003, 08:06 PM
Tuesday Legs/traps/chest
Squats
10x135lb
8x225lb
8x185lb
6x185lb
Leg extensions
10x140lb
10x1300lb
8x130lb
Laying down leg curls
10x120lb
2x8x120lb
Standing leg curls
2x8x70lb (each leg)
8x80lb
Seated calves raises
10x210lb
8x240lb
Standing calves raises
8x420lb
8x460lb
Smith machine BB close grip upright rows
2x8x90lb
8x100lb
DB shurgs
8x55lb
2x8x80lb
Smith squats
2x8x180lb
Seated machine flyes
8x130lb
8x140lb
6x130lb
Hammer strength wide chest
2x8x115lb each side
6x115lb

big_geek
01-13-2003, 07:49 AM
Saturday
Chest/shoulders/tri's
Incline Bench Press
12x135lb
6x185lb
8x135lb
Flat Bench Press
2x8x185lb
Flat DB press
6x75lb
8x70lb
8x75lb
8x70lb
Incline DB flyes
10x30lb
3x8x40lb
military press machine parallel grip in front
8x110lb
8x120lb
8x110lb
Lateral raises
3x10x15lb
Weigted dips:
10xBW
2x8xBW+25lb
Close Grip Benchpress
3x8x90lb
This was a weak work out, no spotter...

big_geek
01-15-2003, 06:23 PM
Wednesday
Back/biceps/back delts
Chin-ups
2x8xBW I could not find the belt
6x10lb+BW Found it here
5x20lb+BW
This is the first time I've done this exercise, it's a keeper.
Deadlifts
8x135lb
8x225lb
4x315lb lost concentration
2x325lb - best so far
BB rows
8x145lb
2x8x185lb
Standing one handed cable rows
8x80lb
8x90lb
8x100lb
Biceps
BB curls
3x8x65lb I think, it might have been 70lb
Concentration curls
8x30lb my bi's were so toast, I helped myself with my other hand
2x8x20lb
Rear delts
3x8x25lb
I've lost 10lb since christmas, I am at 208lb right now. Not very happy about that, but I guess that's cutting. I might go back to bulking soon.

big_geek
01-17-2003, 09:01 PM
Friday
Legs/Traps
Squats
8x135lb
2x6x225lb
8x185lb
Leg extensions
3x8x150lb
8x135lb
Laying Leg curls
8x120lb
8x150lb
6x150lb - The whole stack:eek:
8x120lb
The ass/hams/quad machine:confused:
8x75lb
2x8x82.5lb
Seated calves raises
8x220lb
2x8x250lb
Standing calves raises
8x440lb
8x460lb
8x500lb The whole stack again:eek:
It did not even feel so heavy
Smith machine BB close grip upright rows
8x90lb
8x110lb
DB shurgs
8x80lb
8x85lb
I could have gone heavier, but the next weight up I could find was 95lb. I was afraid I would not be able to handle it...
Over all it was a good workout. I did by best on calves and hams, but my quads seem to be lagging. I can handle a lot doing leg press and extensions, but my squats suck balls. Gotta work hard on them.

big_geek
01-19-2003, 06:06 PM
Sunday
Chest/delts/tri's
Incline DB press
8x70lb
8x80lb
6x80lb
8x70lb
Hammer strength Bench press
8x180lb
6x190lb
8x180lb
Flat bench Flyes
8x30lb,40lb I did not even notice and I did 30lb with my left and 40lb in my right
8x40lb,30lb wanted to make it equal
8x40lb
3x45lb
8x30lb
military press machine parallel grip in front
8x100lb
8x130lb
8x120lb
Lateral raises
3x8x20lb
dips
8xBW+25lb
6xBW+35lb
8xBW+25lb
Skull crushers
8x50lb
6x60lb
8x50lb
I have to start doing cardio again, 213lb.
I took some photos
What was supposed to be back double bi's

big_geek
01-22-2003, 06:20 AM
Tuesday
I finally gave in and went to do cardio.
I ran for at various speeds/hight for 30 mins
I did abs afterwards:
Crunches alternating sides with feet on a bench
3x15 each side
Leg raises lying on a bench
3x15

big_geek
01-22-2003, 06:38 PM
Wednesday
Back/bi's/traps
Chin-ups
8xBW
6xBW+10
6xBW+20
6XBW
Deads
8x135
8x225
4x335
BB Rows
8x155
8x185
8x155
Standing one handed cable rows
8x90
2x8x100
BB preacher curls
2x8x55
6x60
Incline bench hammer curls
3x8x30
BB shrugs
8x245
2x8x225

big_geek
01-24-2003, 10:00 PM
Friday
Legs
Hack Squat
8x90
8x180
8x180
8x230
Leg extensions
8x150
8x170
8x200
Laying down leg curls
8x135
2x6x150
8x135
Standing leg curls
8x70
2x8x80
Seated calves raises
8x220lb
8x240lb - it was the whole stack, I think 240
Bent over calves raises
8x240lb
8x270lb full stack
20 mins of cardio

big_geek
01-26-2003, 07:50 PM
Sunday, mu b-day
Chest/delts/tri's
Incline DB press
8x70lb
8x80lb
6x80lb
6x70lb
Hammer strength Bench press
6x180
6x190
6x180
Peck Deck
2x8x90
8x80
Supersets
military press machine parallel grip in front
3x8x90
Lateral raises
3x8x20
dips
8xBW
8xBW+35lb
8xBW+45lb
Close grip BB bench press on SM
3x8x90
Cardio, 20 mins

big_geek
01-28-2003, 07:01 AM
Much anticipated steak challenge is finally over, I will never do it again.
On a positive not, I just noticed something. I am getting stretch marks where the left biceps meets the chest. Initially I thought the marks were left by my girlfriend biting me, but I've had them for 2 months now. They don't even look like teeth marks either. They extend onto my left biceps. Me so happy!
I might take a close up picture of them...

big_geek
01-28-2003, 07:28 PM
Tuesday
Cardio/abs
30 minutes running
seated crunches
3x20
leg raises
3x15
Weight 209lb

big_geek
01-29-2003, 07:52 PM
Wednesday
Wednesday
Back/bi's/traps
Chin-ups
8xBW
6xBW+10
6xBW+20
6XBW
BB Rows
8x185
8x185
8x185
Sitting lat machine
8x195
8x210
6x195
Standing one handed cable rows
2x8x100
8x110
Rear delt DB flyes
3x8x20
BB preacher curls
8x55
6x60
4x60
10x30
Incline bench hammer curls
8x25
2x8x30
BB shrugs
3x8x225

big_geek
02-03-2003, 07:20 AM
Saturday
Legs
Hack Squat
8x140
8x230
8x230
8x320
Leg extensions
8x150
8x200
6x240 could have done the whole stac = 250 :p
8x200
Laying down leg curls
8x135
2x6x150
8x135
Standing leg curls
3x8x80
Seated calves raises
8x220lb
3x8x240lb - it was the whole stack, I think 240

big_geek
02-03-2003, 07:26 AM
Sunday
Chest/delts/tri's
Flat bench DB press
8x70lb
8x80lb
6x85lb
6x85lb
Incline SM bench press
8x90
8x170
8x180
6x230
Sitting Machine flyes
8x120
6x120
Peck Deck
6x90
8x80
Supersets
military press machine parallel grip in front
8x100
2x8x120
Lateral raises
2x8x25
8x20
dips
8xBW+25
2x8xBW+35
Skulls
3x8x50+bar
weight=209lb

big_geek
02-05-2003, 11:56 AM
Tuesday
Cardio/abs
20 minutes stair-master
seated crunches
3x20
leg raises
3x20
Weight 207lb

geeky
02-05-2003, 08:08 PM
Back/bi's/traps
Chin-ups
8xBW
2x8xBW+25
8xBW
Deads
8x185
8x275
8x225
BB Rows
8x155
2x8x185
Standing one handed cable rows
3x8x110
DB preacher curls
8x30
2x7x40
BB curls
8x60
7x60
8x55
DB shrugs
3x8x85
Dealt bent over DB flyes
2x8x30
Biceps cold 16.5"
Warm 16.75"

big_geek
02-10-2003, 06:47 AM
Saturday
Legs
Hack Squat
8x180
8x270
8x320
8x180
Leg extensions
8x195
8x180 - First 2 sets on a different machine
8x240
8x200
Laying down leg curls
4x8x135
Standing leg curls
3x8x80
Seated calves raises
8x220lb
3x8x240lb - it was the whole stack, I think 240
Measured my BF% on a crappy scale, %25
:cry:

big_geek
02-11-2003, 07:27 PM
Tuesday
Chest/delts/tri's
Flat bench DB press
8x75
2x8x85
Peck Deck
10x80
8x90
8x100
Hammer strength - wide chest
10x4 plates
8x4 plates+50
8x6 plates
8x4plates
military press machine parallel grip in front
8x100
2x8x120
sitting Lateral raises machine
2x8x80
8x70
dips
8xBW+25
8xBW+35
8xBW+45
single arm tri's pulldown
3x8x40
weight=211lb

big_geek
02-15-2003, 01:05 PM
Thursday
Cardio/abs
30 minutes running
seated crunches
3x20
leg raises
3x20

big_geek
02-15-2003, 01:13 PM
Saturday
Back/bi's/traps
Chin-ups
8xBW
8xBW+10
8xBW+25
BB Rows
8x155
8x185
8x205
HS Lat pulldown
8x60/each
8x90
6x105
Standing one handed cable rows
8x110
2x8x120
DB preacher curls
8x20
8x40
6x40
BB curls
8x50
6x70
8x55
BB shrugs
2x8x225
SM things
8x90
8x50
Dealt bent over DB flyes
2x8x40

Cardio
20 mins stair-master

big_geek
02-16-2003, 07:49 PM
Sunday
20min step-master
20 mins stair master
cable crunches
3x20x100
leg raises
3x15

big_geek
02-18-2003, 07:37 PM
Tuesday
Legs
Squat
SM10x90
8x225
3x275
8x185
Leg extensions
8x180
2x8x250
Standing leg curls
8x80
2x8x90
Laying down leg curls
8x135
2x8x120
Seated calves raises
8x220lb
3x8x250
Cardio
run - 22mins
qads 24"
calves 18"

big_geek
02-20-2003, 08:18 PM
Wednesday
Chest/delts/tri's
Flat bench DB press
8x75
8x85
6x85
6x75
Hammer strength - wide chest
10x4 plates
8x6 plates
3x6 plates+50
8x4plates+50
Peck Deck
2x8x90
8x100
3x120
military press machine parallel grip in front
3x8x130
sitting Lateral raises machine
2x8x70
8x80
dips
8xBW
8xBW+35
8xBW+45
single arm DB tri's
8x25
2x8x30
cardio
10 mins

big_geek
02-24-2003, 08:53 AM
Friday
Cardio
Abs

big_geek
02-24-2003, 08:54 AM
Saturday
back/biceps/traps

big_geek
02-24-2003, 08:54 AM
Sunday
Cardio/abs

big_geek
02-26-2003, 12:29 PM
Tuesday
Bi's, tri's
DB sitting preacher curls
8x30
2x8x40
BB standing curls
8x60
2x8x70
rope cable curls
8x80
8x100
8x120
DB sitting overhead tri's
8x30
2x8x40
Close Grip SM BB BP
8x90
8x140
8x160
one arm cable tri's pulldown
8x30
2x8x40
Change of routine, I am going to do bis and tris on a separate day.

big_geek
02-27-2003, 07:10 AM
Wednesday
cardio
30 mins
abs

big_geek
03-02-2003, 07:09 AM
Saturday
Legs
Squat
8x135
4x275
8x225
Leg press
8x8 plates
8x10 plates
8x12 plates
Leg extensions
2x8x220
8x210
Standing leg curls
8x80
8x100
8x90
Glute machine
3x8x100
Seated calves raises
8x220lb
3x8x250

big_geek
03-05-2003, 03:36 PM
Sunday
Chest/delts
Flat Bench Press
10x135
2x8x225
Incline DB press
2x8x85lb
8x80lb
Peck Deck
8x90
2x8x100
SM military press
8x90
2x8x120
Lateral raises
3x8x15
dips
8xBW+35lb
8xBW+25lb
8xBW

big_geek
03-05-2003, 03:38 PM
Tuesday
Cardio
20 mins stairmaster
20 mins treadmill
Abs
seated crunches
3x20
Crunches on a ball?
3x20
Leg raises
2x15

big_geek
03-10-2003, 06:40 AM
Wednesday
Back
Chin-ups
BB rows
Parallel grip lat pulldowns
One handed standing cable rows

big_geek
03-10-2003, 06:59 AM
Thursday
Bi's and tri's
DB preacher curls
3x8x40
standing BB curls
3x8x60
One hand cable curls
3x8x30
DB sitting overhead tri's
3x8x40
Close Grip SM BB BP
8x140
2x8x160
cable tri's pulldown
8x90
8x100
8x110
30 mins on tradmill

big_geek
03-10-2003, 07:06 AM
Saturday
legs-ouch!
Squats
10x135
8x225
8x245
Leg press
8x10 plates
2x8x12 plates
Leg extensions
8x200
8x210
8x190
Laying down leg curls
3x8x120
Standing leg curls
2x8x70
8x90
Glutes machine
3x8x100 each leg
Standing Calves
10x440
3x10x500
20 mins on tradmill

big_geek
03-10-2003, 07:15 AM
Sunday
Chest/delts
BB press
10x135
8x245
6x245
6x225
Incline DB press
8x85
8x80
4x80
6x70
Peck deck
3x8x90
Front DB raises
3x8x20
Seated Lateral raises machine
3x8x70
20 mins cardio

big_geek
03-11-2003, 09:23 PM
Tuesday
Back/traps
Chinups
3x8xBW - 2 sets extra wide =hard
BB rows
8x185
8x205
8x195
8x145
Parallel grip lat pulldowns
8x130
8x140
8x150
Seated lat machine
8x195
8x210
8x225
BB shrugs
2x8x225
2x8x315

big_geek
03-13-2003, 06:54 AM
Wednesday
cardio/abs
30 mins on stair master - over 400 cal:eek:
3x20 seated crunches
3x20 leg raises
3x20 crunches on a ball

big_geek
03-14-2003, 01:23 PM
Thursday
Bi's/tri's
DB Preacher Curls
8x40
2x8x35
BB curls
3x8x55
One-handed cable curls
8x30
2x8x40
Overhead DB tri's
8x40
3x8x35
Rope tris
3x8x90
Skulls
3x8x50

big_geek
03-18-2003, 02:33 PM
Sunday
Legs
Squats
8x135
4x255
2x8x225
Leg press (my left knee is getting sore, feels like it's gonna pop)
3x8 - 8 plates +2 25s
Leg extensions
3x8 can't remember how much
Leg curls
8x135
2x8x150
Standing leg curls
3x8x70
Standing calves raises
10x440
3x8x500
Cardio
15 stair master

big_geek
03-18-2003, 02:36 PM
Monday
Chest/Delts
Incline bench press
8x135
flat
4x245
2x8x225
Incline DB press
3x8x70
Incline DB flyes
3x8x30
BB military press in front
8x105
2x8x115
Lateral raises
3x8x20

big_geek
03-21-2003, 02:08 PM
Cardio
30 mins stair master
20 mins theadmill

big_geek
03-21-2003, 02:12 PM
Thursday
Back
Chin-ups
3x8xBW
BB rows
8x165
2x8x185
Cable pulldowns
8x140
2x8x150
Sitting lat machine
8x210
2x8x225
Rear delt flyes machine
8x70
2x8x80
BB shrugs
2x8x225
2x8x315
Threadmill 20 mins

big_geek
03-22-2003, 12:01 PM
Friday
30 mins stepmaster
Abs
Seated crunches
3x20
Leg raises
3x20
Sitting bench press
8x225
8x210
Dips
2x8
Peck deck
8x80
8x90

big_geek
03-24-2003, 11:16 AM
Saturday
Legs
Squats
8x135
8x225
8x245
Leg press
8x8 plates +50
8x10 plates +50
8x12 plates +50
Leg extensions
8x225
8x210
8x195
Leg curls
8x210
2x8x225
Standing leg curls
8x70
2x8x80
Glute machine
3x8x100
Calves raises
10x440
3x8x500
Cardio
30 mins step master

big_geek
03-24-2003, 11:20 AM
Sunday
Bi's
incline DB curls
8x20
8x30
2x8x35
standing EZ curls
8x50
8x70
Cable curls
8x100
8x110
8x120
Tri's
Overhead DB tri's
8x35
2x8x40
Cable pulldown
8x100
8x120
8x140
Skullz
3x8x50

big_geek
03-25-2003, 06:27 AM
Monday
Cardio
30 mins step master
25 mins treadmill

big_geek
03-26-2003, 06:38 AM
Tuesday
Cardio
30 mins step master
Abs
seated crunches
3x20
leg raises
3x20

big_geek
03-27-2003, 11:59 AM
Wednesday
Chest/delts
incline BB press
8x135
Bench press
8x225
7x225
6x225
Incline DB press
2x8x80
8x75
Peck deck
8x90
2x8x80
SM military press
8x90
7x105
8x100
Lateral Delt machine
2x8x70
8x60

big_geek
03-28-2003, 10:25 AM
Thursday
cardio
30 stairmaster
20 mins rowing

big_geek
03-31-2003, 08:45 AM
Saturday
Back

big_geek
03-31-2003, 08:45 AM
Sunday
Bi's & Tr's

big_geek
04-03-2003, 02:14 PM
Monday,
Cardio
Stair master - 30 mins
Treadmill - 10 minutes

RoidRage
05-20-2003, 09:18 PM
your signature is the funniest thing i've read!!!!!!