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Hokie
06-28-2003, 09:55 AM
I have been working out for about two years now. I am going to be doing a split like this:
Back
Chest
Legs
Arms
Shoulders
My max Lifts are as of right now
Squat 415
Bench 275
Deadlift 440
I weigh 177 and am 5' 9"

Hokie
06-28-2003, 09:58 AM
6-27-03
Leg Day
Squats 135/10, 225/8,315/8,315/8
Leg Press 450/10, 630/10, 630/10
Leg Extensions 90/10, 90/10, 90/10
Leg Curls 95/10, 95/10, 95/10
Standing Calf Raises 315/12, 405/12, 405/12

Great workout I felt like passing out/throwing up towards the end. Squats and leg presses back to back always get me.

Hokie
06-28-2003, 11:16 AM
6-18-03
Arm Day
Dips 3x15
Skull Crushers 75/10, 85/8, 85/8, 85/8
Pushdowns 100/10, 110/10, 110/10, 110/10
Barbell Curls 75/10, 85/8, 85/8
Incline Dumbell Curl 25/10, 25/10, 25/10
Wrist Roller

Hokie
07-01-2003, 09:58 PM
7-1-03
Back Day
Wide Grip Pullups 10, 8, 7
Close Grip Pulldowns 140/ 8, 8, 8
Underhand Grip Barbell Rows 135/10, 155/8, 155/8, 155/8
Seated Cable Rows 140/10, 160/10
Deadlifts 135/10, 225/5, 315/10
Hyperextensions 12, 12

Hokie
07-02-2003, 11:28 AM
7-2-03
Shoulder/ Tricep Day
Dumbell Press 45/10, 60/6, 65/6, 65/6
Upright Row 95/10, 95/10, 95/10
Seated Dumbell Lateral Raise 15/10, 15/10, 15/10
Bent Over Lateral Raise 15/10, 15/10
Dumbell Shrugs 105/20, 105/20
Close Grip Bench 135/8, 145/8, 145/8
SkullCrushers 75/8, 75/8, 75/8

Hokie
07-06-2003, 02:12 AM
7-5-03
Leg Day
Squats 135/10, 225/5, 315/8, 325/8
Leg Press 630/10, 630/20
Leg Curls 90/10, 90/10, 90/10
Leg Extensions 90/10, 90/10, 90/10
Standing Calf Raises 315/10, 420/10, 420/10, 420/10

Hokie
07-06-2003, 11:23 AM
6-6-03
Chest/Bicep Day
Bench Press 135/10, 185/8, 185/7
Incline Dumbell Press 55/8, 65/6, 65/6, 65/6
Dumbell Flyes 25/10, 25/10
Dips 12, 12
Barbell Curls 65/10, 85/8, 85/8, 85/8
Horrible workout today. All lifts weak I had no energy.

Hokie
07-10-2003, 10:46 AM
7-9-03
Power Day
Hang Cleans 135/10, 185/5, 205/5, 205/5
Deadlifts 225/5, 315/10, 315/10
Push Press 135/5, 135/5, 135/5
Abs
I kept all the lifts light as I am cycling my intensity to get momentum to break through my barriers on these excercises. Good workout though.

Hokie
07-10-2003, 07:50 PM
7-10-03
Metabolic Circuit
Squat 135/10, 275/5
Bench 135/10, 155/10, 155/10
Hammer Incline Press 140/10, 140/10
Chins 10, 10
Barbell Curls 75/10, 75/10