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View Full Version : November 8, 2004 - Present



FenianIrish
02-14-2005, 05:03 PM
Day 1 11/8/2004
Low Incline Bench Press
30x12 40x12 40x12 40x9 40x6 40x5
Flat Bench
20x12 50x9 40x7 40x6 40x6 BARx16
Dips
3 2 1 0.5
Pull-Downs
25x12 90x12 90x12 90x12 90x12
Deadlifts
50x12 50x12 50x12
Y-Split Rows
50x12 75x14 75x14
Shrugs
50x20
Hanging Twist
12 14 14

Day 2
Squats
50x10 70x10 70x12 70x13
Ham Curls
20x12 30x12 30x12 20x14
Lunge Squats
20x8 20x8 20x10
Leg Press
70x35 70x35

Day 3
Seated BB Military
25x10 30x12 30x11 30x8
Standing Cable Rows
40x12 70x16 90x10 90x8
2-Arm Bent Over Rows
60x14 80x12 60x14 60x14 60x12
1-Arm Pushdowns
30x14 40x12 30x16 30x14
Incline Crunch
10x16 25x10 25x8
Cable Curls
50x14 70x12 70x10 70x10 70x8
Preachers
10xF 20xF 20xF

Day 4
Low Incline BP
30x12 45x7 45x6 40x6 40x6
Flat Bench Machine
50x10 60x9 70x7 80x5
Cable Flies
20x12 30x12 30xF 40xF
Hanging Twist
17 20 15 10 5
Cable Pulldowns
62.5x14 87.5x10 112.5x4 100x6 87.5x6
Deadlifts
70x14 90x12 90x10
Y-Bar Rows
50x12 87.5x12 100x12 112.5x9
Shrugs
50x20

Day 5
Seated BB Military
25x10 35x10 40x8
1-Arm Superset
40x3 35x4 30x6
Standing Cable Rows
70x14 100x10 110x8 110x4
Standing 1-Arm Rows
60x10 90x10 90x8
Prone Tricep
50x14 90x8 80x8 70x9
2-Arm Curls
20x12 50x8 70xF 70xF
Cable Curls
60x12 60x12

Day 6
Low Incline BB
30x12 50x7 45x7 40x9 35x9
Shrugs
55x7 75x5
Flat Bench Machine
50x10 90x7 90x5 70x6 50x6
Hanging Twist
20 20 20 20
Pullups
9 5 3
Pull Down Cable
87.5x10 87.5x10 100x10
Deadlifts
70x10 70x10
Y-Bar Rows
50x12 100x10 100x10
Dips
4

Day 7
Squats
50x10 90x10 90x10
Ham Curls
25x10 75xF 70xF 65xF 60xF 55xF 50xF
Tibia Raises
20x20 20x50
Smith Calf
20x20 20x20 20x20

Day 8
Leg Raises
20
Hammer Curls
25x16 25x14 25x12 25x10
Leg Raises
20
Preachers
20x12 25x12 25x10 25x9
Standing Curls 2-Arm
50x3 50x1
Leg Raises
20
Tricep Pushdowns
90x6 80x6 70x10 60x12

Day 9
BB Military
25x10 40x10 40x7 40x7
Superset BB Standing
40xF 30xF 25xF

Day 10
Deadlifts
50x10 90x10 140x5 140x6
BB Shrug Standing
90x10 90x10 90x10 90x10
Db Shrug Sitting
60x10 60x10 60x10
Hanging Twist
0x20 15x20 15x15
Incline BB Bench
30x12 50x8 50x6 40xF
Flat Bench Machine
70xF 70xF 70xF 70xF
Y-Bar Rows
50x12 112.5x10 112.5x10 112.5x10
Underhand Pulldowns
87.5x10 87.5x10 87.5x10 87.5x10
Flies
40xF 40xF 40xF
Incline Situps
0x10 10x10 10x10 10x10

Day 11
Leg Raises
20x15 20x15 20x15
Hammer Curls
25x18 25x16 25x14 25x12 25x10 25x8 25x6 25x4 25x2
Standing Curls
40x8 40xF 40xF
Tricep Pushdown
70x18 70x12 70x11 70x8
Cable to Neck
70x10 70x10 70x10

Day 12
Bench
70x3 90x1 90x1
Seated Military Press DB
25xW 45x6 45x3
Standing Military DB
45x4 40x10 35x10 30x10
Side Lifts (Shoulder)
10x10 15x10 20x12
Flat-Bar Forearms
30x30 50x15 50x15

Day 13
Smith Shrugs
50xW 50xW 90x16 90x25 100x25 110x25 160x10
Seated BB Shrugs
45xF 45xF 45xF 45xF
Hanging Lifts
25x20 25x20 25x15 25x10
Ab Machine
40x50 40x50
Flat Bench
50x10 70x8 80x6 90x4 100x2
Incline Flies
25x10 25x10 25x10
Flat Flies
25x10 25x10 25x10

Day 14
Deadlifts
50xW 90x10 90x10 90x10
Y-Bar Rows
50xW 100x10 112.5x9 125x8 137.5x7 150x6
Underhand Pullups
10 8 5
Underhand Cable Pulls
50xW 100x10 112.5x9 125x8 137.5x5
Reverse BB Curls
10x17 25x14 30x6

Day 15
Squat
50xW 90x10 110x4 110x4
Leg Extension Machine
25xW 80x8 75x8 70x10 65x10 60x12
Leg Curls
10x10 10x10 10x10 15x10 15x10 15x10
Calf Raises
Fail
Tibia Raises
10xW 30xF 30xF

Day 16
Neck Rows
25xW 40x12 50x11 60x8 50x9
Smith Shrugs
90x10 90x10 90x10 90x10
Plate Shrugs
45x12 45x12 45x12 45x12
Hanging Lift
35x20 35x18 35x13
Flat Bench
50x10 70x9 80x7 90x5
Incline Press
30xW 50x4 50x3

Day 17
Deadlifts
50xW 90x12 90x12 90x12
Standing Rows
50x12
Pullups
5 4 3 2
Overhand Cable Pulls
35xW 50x12 70x7 50x8
Reverse BB Curls
30x10 30x10 30x10
Back Machine
165xW 225x12 225x12
Forearms
30x12 30x9

Day 18
Leg Press
90x10 200x10 290x8 340x3 200x10
Leg Curls
15xW 25x12 30x8 30x6

Day 19
Hammer Curls
15xW 27.5x16 27.5x14 27.5x10
Standing Curls
20x10 30x10 40x9 50xNeg
One-Arm Preachers
10x10 17.5x10
Tri Prone
20xW 35x14 42.5x7 42.5x7
Tri Pushdown
42.5x12 42.5x12 42.5x12

Day 20
Seated Military Press DB
25xW 50x6 50x4 50x3
Standing Military
40x10 40x10 40x10
Cable Side Pulls
10xW
Standing Arm Raises (Side)
10x10 10x10

Day 21
Neck Row
20xW 30x12 35x11 40x10 40x8 30x8 20x8
Smith Shrug
90xW 100x12 100x12
Plate Shrug
45x16 45x18 45x20 45x18 45x16
Hanging Lift
45x12 45x10 45x9 0x20
Flat Bench DB
30xW 50x9 50x8 50x7
Incline BB
20x12 50x6 30x12 30x10
Crossovers
20x12 20x12 15x10 15x10
Ab Pulley
30xW 50x15 57.5x6

Day 22
Pullups
10 7 4 3
Calves
0x12 0x8 0x8 0x8
Back Machine
165xW 225x12 225x12
Deadlift
90x12 180x4 180x3 180x2
Supine Row
10 8 7 7
1-Arm Rows
30x12 40x16 40x15
Close Grip Pulldowns
20xW 35x20 50x20 50x16
One-Sided Bar Rows
90x20 90x20 115x20

Day 23
Hammer Curls
15xW 30x16 27.5x14 25x18 22.5x20
Standing DB Curls
40x7 35x7 30x7 25x5
Preachers 1 Arm
15xF 15xF 15xF
Leg Raises
45x14 45x14 45x10
Ab Cable
30x20 50x20 57.5x16
Tri Prone
42.5x16 42.5x11 42.5x8
Tri Standing
42.5x12

Day 24
Neck Rows
20xW 30x14 35x13 40x10 30x14
DB Shrugs
45x20 50x20 50x30
Plate Shrugs
45x25 45x25 45x25 45x15 45x15
Hanging Lifts
45x17 45x15 45x14 45x10
Ab Pulley
20xW 30xF 30xF
Flat DB Press
30xW 55x7 60x6 65x1

Day 25
Pullups
12 5 4 3 2 1
Calves Seated
70x10 70x10 70x8 50xF
Back Machine
165xW 225x12 225x12
Deadlift
90x12 185xF
Supine Rows
12 9 6 6

Day 26
Hammer Curls
15xW 35x12 35x10 35x8
Standing DB Curls
35x6 27.5x10 22.5x20
Hanging Raise
55x10 55x9
Ab Cable
35xW 50x25 57.5x20 65x15
Tri Prone
15x12
Tri Standing
30xW 35x20

Day 27
Seated Military
30xW 50x6 50x5 50x1 45x2 40x4
Standing Military
45x4 40x10 40x10 40x10 40x10
Behind Neck Press
30xW 60x4 50x10 50x6 40x10 40x10 40x10
Cable Side Pulls
10x10 10x10

Day 28
EZ Neck
20xW 30x16 35x15
BB Shrug
70x14 90x10 90x10
Plate Shrug
45x25 45x25 45x30 45x30 45x35
Hanging Lift
55x13 55x12 55x11
Ab Pulley
50x20 65x25 72.5x15

Day 29
Flat DB Press
30xW 50x10 55x6 55x5 55x3 50x6 50x6 50x6
Incline DB
30x8 40x6 35x6

Day 30
Hammer Curls
15xW 35x14 35x12 35x12 35x10 35x6
Standing EZ Curls
40x12 40x10 40x8 40x7
Tricep Prone
30x10 30x12 30x12

Day 31
EZ Neck Rows
20xW 30x18 35x18 40x16
Plate Neck Rows
25x10 25x10 25x10
DB Shrugs Side
60x12 65x12
Plate Shrugs
45x25 45x30 45x35 45x40 45x45
Hanging Lift
55x14 55x13 55x8
Ab Pulley
50x20 50x20 50x20

Day 32
Incline DB
30x10 45x10 45x9 45x9 45x7
Flat DB
45x16 45x12 45x10 45x7

Day 33
Back Machine
165x12 185x12 225x12
Deadlift
90x12 180x7 180x5 180x3
Pullups
10x5 10x4 10x3 10x2
Supine Row
10 8 6 6 5
1 Arm Row
45x14 45x14 45x14
Close Grip Pulldown
35x20 60x13 60x10 60x8

Day 34
Seated Military
20xW 30xW 55x3 55x1 50x3 50x2 50x3
Standing Military
50x5 50x4 50x1
Behind Neck Press
25x10 25x12 25x14

Day 35
Hammer Curls
15x20 22.5x14 40x10 40x8 40x4 30x10 30x12
Standing EZ Curl
30x8 30x10 30x8
Rope Pushdowns
15x16 20x16

Day 36
Neck Row
20xW 35x18 35x18 40x18
DB Shrug
60x15 70x10 75x7
Plate Shrug
45x30 45x40 45x20 45x45
Incline DB
30x10

Day 37
Incline DB
30x10 50x10 60x7 60x3 50x10 50x8
Decline DB
30x10 45x10
Iso-Press
90x16 140x5
Ab Cable
50x25 65x10

Day 38
Back Machine
165x12 185x12 205x12
Deads
90x12 200x3 200x2 200x2 200x1
Pullups
13 5 3 3 3 3
Supine Row
10 8 6
1 Arm Row
45x14 45x14 45x14
Close Grip Pull
35x20 60x14

Day 39
Neck Row
20xW 40x20 40x20 40x20 40x20
DB Shrug
60x16 75x12 75x10 75x8
Plate Shrug
45x15 45x12 45x8 45x10
Ab Pulley
135x12 135x12
Ab Machine
80x14 80x15

Day 40
Incline DB
30x10 50x10 50x8 50x6 50x3
Flat BB
50x10 90x6 90x5 90x4 90x4 90x3
Deadlift
90x12 200x4 200x4 200x2 90x8
Pulldowns
40x10 60x12 60x11

Day 41
Neck Row
20xW 40x20 40x20 40x20
DB Shrugs
60x16 75x14 80x8 85x9 70xF
Plate Shrugs
45x17 45x16 45x15 45x14 45x14
Ab Machine
70x14 80x20 90x20

Day 42
Pec Deck
90x16 90x15 90x14
Flat Bench
110x5 110x4 110x2 90x4 90x3 70x9
Dip Machine
90x12 90x11 90x17
Deadlifts
90x10 210x4 160x8 90x10

Day 43
Pullups
8 7 7 5
1-Arm Rows
45x12 55x13 55x12
Iso-Rows
90x14 110x12 110x12 50WxF
CG Pulldowns
40x12 40x12

Day 44
Seated DB Military
25xW 50x6 55x3 50x6
Standing 2-Arm Press
60x10 60xF 40xF 40xF
Plate Rows
25x14 25x14 25x14 25x14
Military Machine
60x20 60x14

FenianIrish
02-14-2005, 05:05 PM
All weights are listed w/out bar; "210 pound deadlift" is actually 210 + olympic bar, et cetera.

All weights are current @ 150 pounds of bodyweight - probably around 9% bodyfat.

Will keep posting!