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  1. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-10-03: Back & Biceps

    Fri Oct 03, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*8 (50lb bar)
    Close Grip Lat Seated Row 4*8 (80lbs)
    Cable T Curls 4*8 (50lbs per share)
    Back...
  2. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-30: Legs & Shoulders

    September 30, 2008
    LEGS & SHOULDERS

    Rack Squats 4*8 (90lbs+bar)
    Hammer Strength Shoulder Press 4*8 (50lbs)
    Standing Calf Raises 4*10 (150lbs)
    Front Raises 4*10 (20lb Dumbbells)
    Leg Curl 3*8...
  3. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-28: Chest & Triceps

    Sep 28, 2008: Chest & Triceps

    Hammer Smith Seated Bench Press 4*8 (55lbs per side)
    Pushdown 212 4*8 (55lbs)
    Machine Fly 4*8 (90lbs)
    Close Grip Smith Bench Press 4*8 (15lbs per side+bar)...
  4. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-13: Chest & Triceps

    Sep 13, 2008: Chest & Triceps

    Hammer Smith Seated Bench Press 4*8 (55lbs per side)
    Pushdown 212 1*8 (50lbs), 3*8 (55lbs)
    Machine Fly 4*8 (90lbs)
    Skull Crushers 1*8 (35lbs), 3*8 (40lbs)
    Incline...
  5. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-10: Back & Biceps

    Wed Sep 10, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*8 (50lb bar)
    Close Grip Lat Seated Row 4*8 (100lbs)
    Cable T Curls 4*8 (50lbs per share)
    Back...
  6. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-07: Legs & Shoulders

    September 07, 2008
    LEGS & SHOULDERS

    Rack Squats 4*8 (90lbs+bar)
    Hammer Strength Shoulder Press 4*8 (50lbs)
    Standing Calf Raises 4*10 (150lbs)
    Front Raises 4*10 (20lb Dumbbells)
    Leg Curl 3*8...
  7. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-05: Chest & Triceps

    Yeah I plan on crashing right through 150 ASAP!!

    Sep 05, 2008: Chest & Triceps

    Hammer Smith Seated Bench Press 1*10 (50lbs per side), 3*8 (55lbs per side) (+5lbs)
    Triceps Pull Down 4*8...
  8. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-03: Back & Biceps

    Wed Sep 03, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*8 (50lb bar) (+5lbs)
    Close Grip Lat Seated Row 4*8 (100lbs)
    Cable Curls 1*8 (50lbs), 3*8 (60lbs)...
  9. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-09-01: Legs & Shoulders

    September 1, 2008
    LEGS & SHOULDERS

    Rack Squats 4*8 (90lbs+bar)
    Hammer Strength Shoulder Press 1*10 (45lbs), 3*8 (50lbs)
    Leg Curl 3*10 (80lbs), 1*10 (70lbs Adv)
    Front Raises 4*10 (20lb...
  10. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-08-29: Chest & Triceps

    August 29, 2008: Chest & Triceps

    Hammer Smith Seated Bench Press 4*8 (50lbs per side)
    Triceps Pull Down 4*10 (100lbs)
    Machine Fly 4*10 (90lbs)
    Close Grip Smith Machine Bench 4*10 (15lbs per...
  11. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-08-27: Back & Biceps

    Wed Aug 27, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*10 (45lb bar)
    Back Extensions 4*10 (25lbs)
    Cable T-Curls 1*10 (45lbs), 3*8 (50lbs) (+5lbs)
    Close...
  12. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-08-11: Legs & Shoulders

    August 11, 2008
    LEGS & SHOULDERS

    Smith Machine Squats 4*10 (100lbs+bar)
    Hammer Strength Shoulder Press 4*8 (50lbs)
    Standing Calf Raises 4*12 (150lbs)
    Side Raises 4*8 (20lb Dumbbells)
    Leg Curl...
  13. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-08-09: Chest & Triceps

    August 09, 2008: Chest & Triceps

    Hammer Smith Seated Bench Press 4*8 (50lbs per side) (do 55 next week)
    Push Down 212 4*8 (55lbs)
    Machine Fly 4*10 (90lbs)
    Incline Dumbbell Bench 4*8 (30lb...
  14. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-07-31: Back & Biceps

    Thurs July 31, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*10 (45lb bar)
    Close Grip Lat Seated Row 1*10 (100lbs), 3*8 (90lbs)
    Cable T-Curls 4*10 (45lbs)...
  15. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-07-23: Legs & Shoulders

    July 23, 2008
    LEGS & SHOULDERS

    Smith Machine Squats 4*10 (100lbs+bar)
    Hammer Strength Shoulder Press 4*10 (50lbs)
    Leg Curl 3*10 (80lbs), 1*10 (70lbs Advanced Set)
    Side Raises 4*8 (20lb...
  16. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-07-07: Legs & Shoulders

    July 7, 2008
    LEGS & SHOULDERS

    Smith Machine Squats 4*10 (100lbs+bar)
    Hammer Strength Shoulder Press 4*10 (50lbs)
    Standing Calf Raises 4*12 (135lbs)
    Side Raises 4*8 (20lb Dumbbells)
    Leg Curl...
  17. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-07-05: Chest & Triceps

    July 05, 2008: Chest & Triceps

    Hammer Smith Seated Bench Press 4*10 (50lbs per side) (do 55 next week)
    Pull Downs 4*10 (100lbs)
    Machine Fly 4*10 (90lbs)
    Dips 4*8 (BW)
    Incline Dumbbell Bench...
  18. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-07-03: Back & Biceps

    Mon July 03, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*10 (45lb bar)
    Close Grip Lat Seated Row 2*10 (100lbs), 2*8 (90lbs)
    Cable T-Curls 4*10 (45lbs)
    Back...
  19. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-06-18: Legs & Shoulders

    June 18, 2008
    LEGS & SHOULDERS

    Squat Rack Squats 4*10 (100lbs+bar)
    Smith Machine Shoulder Press 4*10 (50lbs+bar)
    Standing Calf Raises 4*10 (135lbs)
    Side Raises 4*10 (20lb Dumbbells)
    Leg Curl...
  20. Thread: jamar's journal

    by jamar
    Replies
    370
    Views
    13,447

    2008-06-16: Back & Biceps

    Mon June 16, 2008
    BACK AND BICEPS

    Assisted Pull Ups 4*10 (28lb resistance)
    Curl Bar Curls 4*10 (45lb bar)
    Close Grip Lat Seated Row 4*10 (100lbs)
    Cable T-Curls 4*10 (45lbs)
    Back Extensions...
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