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J_weik
06-28-2005, 11:14 PM
Monday - legs 6/20/05 180lb



Sqauts:180x5, 200x6, 220x4
Leg press: 240x6, 280x6, 300x5
SDL 180 x4 (Wrong form, back didnt feel too good so i stopped)
Standing calf raises, 180 x 6 200x6,
donkey calf raises 70lb(+ my weight) x 6 x 2
12 minutes on bike - 60 calories
tredmill- 40 calories

J_weik
06-28-2005, 11:18 PM
Tuesday arms & abs 06/21/05

Straught BB curls- 50x6, 60x 4
Alternating DB-35x6, 40 x4
cable curls- 40 x6
cable pushdown- 70x4 60x6
lying tricept extensions- 40 x6 50x5
db kickbacks- 20x6
bb wrist curl-50x6, 60x6
db wrist curl-35x6


switched the max ot ab routine

seated crunches- 100lbx8x2
cable crunches- 60x8x2
lower ab laying machine (dunno wtf its called lol) 40x12x3



90 calories burned from running

J_weik
06-28-2005, 11:21 PM
Wesnday 06/22/05 shoulders/traps

military bb press- 60x6 75x6 85x4
seated db press- 40x5 45x4
standing lat db- 20x6 25x6 30x4
bb shrugs 110x6 (Switched to a machine bench and shrugged them) stacking 19 x6, stack 20x6
uprright rows-30x6, 40x6, 45x4



No cardio today, running and the workout from monday messed my legs up. They were realy cramped up.. Someone didnt stretch right :)

J_weik
06-28-2005, 11:23 PM
Thursday 06/22/05 back

lat pulldowns- 1540 x6, 160x4, 130x6
seated cable row- 90x6 110x6
good mornings- 45x8 90x6 (I've never done these before and I didnt have good form)
hyper extension- 45x8 90x8

J_weik
06-28-2005, 11:24 PM
Friday 06/23/05 chest

flat bb bench 140x6 150x5 160x4 (using a smith machine, so thats +45 from the bar)
incline db (Didnt do enough, I dont know the right weights i should use yet, just started lifting again) 30x6 30x6 45x4
dip machine- 165x6 210x6 240x6

J_weik
06-28-2005, 11:26 PM
Monday 06/27/05 184lb

sqauts- 190x6 210x6 230x5
leg press- 240x6 260x6 300x6
no deads

donkey calf- (+ my weight) 90lb x6 120x8
standing calf 180x8 200x8


100 calories burned

J_weik
06-28-2005, 11:29 PM
Tuesday 06/28/05


straight bb curl-55x6 65x4
alternating db- 35x6 40x6
cable curl- 40x6 50x6
cable pushdown- 60x6 80x6
lyring tricep- 45x6 55x5
db kickbacks 20x6 25x6
bb wrist curls 50x6 60x6
db wrist curls 35x6

abs

crunch machine- 100x12x2
lower ab laying machine- 40x12x2
leg raises 15x2

J_weik
06-30-2005, 03:06 PM
Wesnday 6/29/05 Shoulders/traps

Military BB- 65x6 80x6 90x4
Seated DB- 40x6 45x5
Standing Lat DB- 30x6 30x6
BB shurg (I use a plate bench machine and shrug that) stack 20x6, stack 21x6
DB shurg 50'sx6 60'x6
upright row 50x6 65x6

100 calories burned from running/bike

fixationdarknes
06-30-2005, 03:46 PM
Nice Squatting and BB Military Pressing. I see from your workouts that those are improving...along with lots of other stuff too. Things are looking good, keep it up. Can I ask one thing though, have you ever tried pullups instead of lat pulldown? They are a hell of a lot harder and they work much better.