Vox's Vision

[vox]

Chest Sunday, May 20

Dumbell Press: 30-12,35-12,40-10,45-6
Incline Bench: 95-10,115-9,125-5
Flat Flyes: 15-12,20-10,25-5
Cable Cross.: 30-15,40-8,40-6

First installment. Started training April 11.

[vox]

Shoulders Monday, 21

Dumbell Press: 25-12,30-12,35-6
Upright Rows: 55-12,65-10,75-6
Lateral Cable Raise: 10-12b,(20-10r,20-7l),(30-4r,30-2l)
(10-19r,10-11l)
Barbell Shrugs: 115-12,125-10,135-12,135-9
Dumbell Shrugs: 55-15,60-14,65-11

First time trying Barbell Shrugs. I could have lifted more but was unsure of where to start. Exceited for next shoulder day so I can lift more.

[Maddog]

Next week start your dumbbell shrugs at 70lbs.

[vox]

Bi's Tri's Tuesday May, 22

EZ Bar Curls: 65-12,75-7,75-4
Cable Tri press. Bar: 45-12,60-12,65-8
Alt. Dumbell Curls: 25-12,30-11,35-7
Tri. Pressup?: 40-12,45-10,50-6
Spider Standing: 15-12,20-10,30-6
Cable Kickback: 20-12,30-5,20-10
Double Cable Bi's: 30-13,50-12,60-5
Rope Press Down: 45-10,45-7,30-10

I usually superset but the gym was busy. Hope I didn't choose wrong when I worked bi and tri alternately. Did not like cable kickback.

[vox]

Chest Thursday, May 24

Dumbell Press: 30-12,35-12,40-12,50-5
Incline Bench: 95-12,115-10,135-6
Flat Flyes: 20-12,25-7,25-7
Cable Cross.: 30-12,50-5,(40-5,30-7,20-12)

Chest Weight went up on everything, Start with 40 or 45lbs on dumbell press. Felt good to get stronger.

[vox]

Back Friday, May 25

Lat. Pulldown: 120-12,135-8,150-4
Pressdown: 105-12,120-11,135-6
Hammer High Row: 160-9,180-7,200-6
Kneeling Lat. Press: 30-12,45-12,60-5
Hammer Lat. Row: 55-12,65-11,70-10

Weight went up on eveything. Lat pulldown is more than my weight. Don't laugh maddog, 240lbs.

[Maddog]

HA HA HAAAAAA

[vox]

Shoulders Sunday, May 27

Dumbell Press: 25-12,35-12,45-4,40-5
Upright Rows: 55-12,75-7,85-5
Cable Raise:10-12,20-12,(30-4R-3L)Drop to failure
Barbell Shrug: 155-12,175-12,205-7
Dumbell Shrug: 70-12,80-9,85-6

Maddog pushed me to start with 70's on dumbell shrugs. Very good tip. Really like doing shrugs. May take out upright rows and replace it with bent-over lateral raises.

[vox]

Bi's Tri's Monday May, 28

Dumbell Curls: 30-12,40-9,45-6
Spider Curls: 25-10,30-8,(35-5R,6L)
Stand. Con. Curls: 30-12,35-10,35-8
Tri. Pressdown: 40-12,60-8,70-6
Dumb. Overhead Ext.: 45-12,60-8,65-6
French Press: 35-12,45-11,55-6

Worked out with Maddog. It was the best work out I have had yet. Thank-you. The Maddog name fits.

[vox]

Legs Wednesday, May 30

Leg Press: 180-12,230-10,270-7
Hack Squat: 50-12,60-10,70-7
Leg Extension: 45-12,60-12,90-12
Calf Raises: 120-12,135-12,150-9

Next time I have to start heavier on extension(90+) and calf raises(150).

[vox]

Chest Thursday, May 31

Dumb. Press: 40-12,45-9,50-5
Incline Bench: 115-12,135-5,135-4
Flat Flyes: 20-12,25-9,30-5
Cable Cross.: 30-12,40-10,40-5

Tired tonight. Didn't feel as good as I wanted to leaving the gym, not happy with my effort.

[vox]

Back Friday, June 1

Lat Pulldown: 120-12,135-8,150-6
St. Bar Pulldown: 105-12,120-11,150-5
High Row: 80-12,90-8,100-6
Kneeling Lat. Press: 45-12,60-10,75-2 Drop to Failure
Alt. Ham. Lat Row: 65-12,70-10,80-8

Wonder if I am doing to many Rows. Maybe I should drop one and do another excercise? Went went up somewhat doing body weight on a few

[vox]

Shoulders Sunday, June 3

Shoulder Press: 35-12,40-10,45-6
Lying Shoulder Raises: 15-12,20-10,25-6
Cable Raise: 10-12,20-12R,10L,30-4R,3L
Barbell Shrug: 185-12,195-9,205-7
Dumbell Shrug: 80-11,85-10,90-7

Maddog pushed me to go heavier and again it was awesome.

[Dabomber]

Shoulders Friday, June 1

Lat Pulldown: 120-12,135-8,150-6
St. Bar Pulldown: 105-12,120-11,150-5
High Row: 80-12,90-8,100-6
Kneeling Lat. Press: 45-12,60-10,75-2 Drop to Failure
Alt. Ham. Lat Row: 65-12,70-10,80-8

Wonder if I am doing to many Rows. Maybe I should drop one and do another excercise? Went went up somewhat doing body weight on a few

BAhaha!!

[vox]

Legs Monday, June 4

Leg Press: 180-12,270-8,280-6
Hack Squat: 60-10,70-8,80-7
Leg Extensions: 90-12,105-11,120-7
Calf Raises: 135-12,150-11,165-11

Felt good about workout. Could hardly walk down stairs at home. Love that feelin.

[vox]

bi's tri's Tuesday, June 5

Dumbell Curls: 35-11,40-8,45-4
Standing Spider: 25-11,30-7,35-4
Standing Cons.: 30-10,30-8,35-4
Tri. Pressdown: 45-12,60-10,75-4
Dumbell Overhead Ext.:45-12,50-9,55-6
French Press: 20-12,40-6,40-5

Not as good a workout as last week but I expected it. Last week I had Maddog to push and spot me. Wish I could move back to Moncton.

[vox]

Chest Thursday, June 7

Dumbell Press: 45-11,50-8,55-6
Hammer Decline: 120-12,140-10,160-5
Flat Flyes: 20-12,25-10,30-6
Pec Deck: 70-12,90-10,115-6

Had to do different excercises because gym was busy. Went up on dumbell press. Next week I will start flyes at 25.

[vox]

Back Friday, June 8

Lat Pulldown: 120-12,135-8,150-8
Pulldown Hammer: 120-12,135-8,150-6
Kneeling Lat. Press: 45-12,60-8,60-7
Dumbell Row: 50-12,55-7,60-6

[vox]

Shoulders Sunday, June 10

Dumbell Press: 35-12,40-8,45-4
Lying Sh. Raises: 15-12,20-10,25-8
Front Sh. Raises: 15-10,20-8,25-6
Barbell Shrug: 185-12,205-10,215-7
Dumbell Shrug: 80-12,85-10,90-8

My Dumbell Press is not what I would like it to be. I find this is my weakest excercise, but there is only one way to make it better and that is to keep pushing.

[vox]

Legs Monday, June 11

Leg Press: 230-12,250-9,270-7
Hack Squat: 60-12,70-9,90-10
Leg Extensions: 105-12,120-12,135-10
Calf Raises: 165-12,180-10,195-10

Legs were very good. Couldn't seem to do the right weight. Going to start higher next week.

[vox]

Bi's Tri's Tuesday, June 12

Dumbell Curls: 35-12,40-8,45-4
Standing Spider: 25-12,30-8,35-6
Double Cable Bi's: 30-15,50-12,60-8,70-3
Overhead Dumb. Ext: 45-12,50-11,60-6
Tri. Pressdown: 45-15,60-10,65-6
French Press: 20-15,40-5

Tri's died at the end Strength went up this week. Last set of spiders I did 3 reps of negative for each arm and it felt really good.

[vox]

Chest Thursday, June 14

Dumbell Press: 45-12,50-9,55-4
Hammer Decline: 120-15,140-12,160-7
Flat Flyes: 25-12,30-7,30-5
Cable Cross.: 30-15,40-11,50-5

Last time I did Cable Crossovers I tried 50lbs and I could'nt do one. This time I got 5 reps. Felt good. Hoping in two weeks my strength is going to go up 5lbs on everything.

[vox]

Shoulders Sunday, June 17

Dumbell Press: 35-12,40-8,45-5
Lying Sh. Raises: 15-12,20-11,25-7
Front Sh. Raises: 15-12,20-9,25-6
Barbell Shrug: 185-13,205-11,225-8
Dumbell Shrug: 80-12,85-10,90-9

[vox]

Legs Monday, June 18

Leg Press: 250-13,270-10,290-8,300-4
Hack Squat:60-12,70-10,80-10,90-6
Leg Extensions: 120-12,135-9,150-7
Calf Raises: 165-15,180-12,195-10,210-9,225-7

Added extra sets and I felt really good at the end. Might have been to many calf raises but it felt good. Weight went up o everything.

[vox]

Bi's and Tri's Tuesday, June 19

Dumbell Curls: 35-12,40-10,45-6
Standing Spider: 25-12,30-10,35-5
Double Cable: 50-10,(60-6,40-6)
Behind Neck Ext.: 50-12,55-11,65-4
Tri. Pressdow: 45-15,60-9,70-5
Frech Press: 20-15,30-10,40-5

Weight went up a little on some. Lifted 72" desks up 3 flights of stairs today a work so I knew I was not going to be 100%. I hate it when my job interfears with training