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Manipul8rs next attempt at an online journal..
11/19/01 Mon-Chest
DB Press-
1x12@55lbs.
1x10@75lbs,
1x7@90lbs (1 assis)
1x5@95lbs (1 assis)
Incline DB Press-
1x10@65lbs.
1x8@65lbs.
1x5@75lbs.
Cable Cross-
1x10@60lbs
1x10@70lbs.
Cable Cross(low)-
1x8@45lbs. (sucks)
1x10@40lbs (eliminate)
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11/20/01 Tues-Back
Lat Pull-
1x10@90lbs.
1x8@110lbs.
Chin Up-
1x10@bw
1x6@bw+25lbs
1x9@bw
1x6@bw
DB Row-
1x10@70lbs
1x10@85lbs.
Iso Row-
1x10@90lbs.
1x10@100lbs.
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11/23/01 Fri-Arms
Bi's
DB Curl-
1x10@25lb
Incline DB Curl-
1x10@35lb
1x8@45lb
Raptor Curl-
1x12@rap +40lbs
1x10@rap +50lbs
Head Squish-
1x12@80lbs.
1x9@90lbs. (1 neg)
Tri's
Cable Push-
1x12@75lbs.
1x10@100lbs.
1x9@105 (1 assis)
EZ Curl Crush-
1x12@ez +40lbs.
1x10@ez +60lbs.
Forearms
Wrist Curl-
1x10@35lbs
1x20@25lbs
1x12@35lbs.
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11/26/01 Mon-Chest
DB Press-
1x12@55lbs.
1x10@80lbs
1x5@90lbs (failed)
1x6@90lbs (1 assis)
Incline DB Press-
2x10@65lbs
1x8@75lbs (2 assis)
Cable Cross-
1x10@60lbs.
1x8@70lbs. (3 assis,bad set)
1x8@60lbs. (2 assis)
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1/27/01 Tues-Back
Lat Pull-
1x10@90lbs
1x8@110lbs
Chin Ups-
4x10
DB Row-
1x10@70lbs
1x10@85lbs.
1x8@100lbs.
Iso Row-
1x10@90lbs
2x10@100lbs
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11/29/01 Thurs-Legs & Shoulders
Legs-
Leg Press-
1x10@90lbs
1x10@270lbs.
1x8@360lbs,
1x7@450lbs.
Leg Ext-
1x10@140lbs
1x8@180lbs.
1x8@200lbs.
Leg Curls-
1x10@140lbs.
1x10@160lbs
1x8@180lbs.
Calf Raise-
1x10@90lbs.
2x10@120lbs.
Shoulders-
DB Press-
1x10@45lbs.
1x10@55lbs.
1x5@65lbs.
Shrugs-
2x10@200lbs.
1x10@220lbs.
Upright Rows-
1x10@110lbs
1x10@130lbs
1x8@140lbs
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11/30/01 Fri-arms
Biceps-
DB Curl-
1x10@25lbs
Incline DB Curl-
1x10@35lbs.
1x6@45lbs.
1x15@25lbs.
Raptor Curl-
1x12@rap+40lbs.
1x10@rap+50lbs.
Head Squish-
1x12@80lbs.
1x9@90lbs.
Triceps-
Cable Push-
1x12@75lbs
1x10@100lbs.
1x6@105lbs.
EZ Curl Crush-
1x12@ez+40lbs.
1x10@ez+60lbs.
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12/03/01 Mon-Chest
DB Press-
1x12@35lbs.
1x12@55lbs.
1x10@75lbs.
1x8@90lbs.
1x6@95lbs.
Incline DB-
1x10@65lbs
1x8@75lbs
1x6@80lbs. (1 assis)
Cable Cross-
1x10@60lbs
1x10@65lbs
1x10@70lbs (2 assis)
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12/04/01 Tues-Back
Lat Pulldown-
1x10@90lbs
1x8@110lbs
Chin Ups-
1x15
2x10
1x9
DB Row-
1x10@70lbs.
1x10@85lbs.
1x10@100lbs
Iso Row-
1x10@90lbs
1x10@100lbs
1x10@110lbs
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12/06/01 Thurs-Shoulders
DB Press-
1x10@30lbs (warmup)
1x10@50lbs.
1x10@55lbs.
1x6@65lbs. (1 assis)
Shrugs-
1x10@200lbs
1x10@220lbs
1x10@240lbs
Upright Rows-
1x10@120lbs
1x10@130lbs
1x8@140lbs (1 assis)
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12/11/01 Tues-Back
Lat Pull-
1x8@90lbs
1x8@110lbs
Chin Up-
1x15
1x12
1x10
1x6
DB Row-
1x10@75lbs
1x10@90lb
1x6@110lbs
Iso Row-
1x10@100lbs
1x10@110lbs
1x8@115lbs
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12/13/01 Thurs-Shoulders
DB Press-
1x10@30lbs
1x10@50lbs
1x7@60lbs.
Iso SP-
1x6@180 (sucks)
Lat Raise-
1x10@20lbs
1x10@25lbs
Shrugs-
1x10@200lbs
1x10@220lbs
1x10@250lbs
Upright Row-
1x10@130lbs
1x9@140lbs
1x7@140lbs
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12/14/01 Fri-Arms
Biceps-
DB Curl-
1x12@25lbs
Incline Curl-
1x10@35lbs
1x8@45lbs
Raptor Curl-
1x12@rap +50
1x10@rap +55
Head Squish-
1x12@80lbs
1x12@90lbs
Triceps
Cable Push-
1x10@75lbs
1x10@100lbs
1x6@105lbs
Skull Crushers-
1x12@ez +50
1x12@ez +65
Forearms-
1x15@25lbs
1x20@30lbs
1x20@30lbs
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12/17/01 Mon-Chest 165lbs.
DB Press-
1x12@40lbs
1x10@55lbs
1x10@75lbs
1x8@90lbs
1x4@100lbs (2 assis)
Incline Press-
1x10@65lbs
1x6@80lbs
1x9@80lbs (1 assis)
Cable Cross-
1x10@60lbs
2x10@65lbs
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12/18/01 Tues-Back
Lat Pull-
1x10@70lbs
1x10@90lbs
Chin up-
1x15
1x12
1x9
DB Row-
1x10@75lbs
1x10@90lbs
1x8@110lbs
Iso Row-
1x10@100lbs
1x10@115lbs
1x8@125lbs
Forearms-
Wrist Curl -
1x20@25lbs
1x20@30lbs
1x15@35lbs
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12/20/01 Thurs-Legs & Shoulders
Legs-
Leg Press-
1x10@90lbs
1x10@270lbs
2x8@360lbs
Leg Ext-
1x10@140lbs
1x10@160lbs
1x10@180lbs
Leg Curl-
1x10@140lbs
1x10@160lbs
1x6@180lbs
Calf Raise-
1x10@90lbs
2x10@120lbs
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12/21/01 Fri-Arms
Biceps-
DB Curl-
1x12@25lbs
Incline Curl-
1x10@35lbs
1x4@50lbs
1x10@25lbs (superset)
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1/3/02 Thurs-Shoulders
DB Press-
1x12@30lbs
1x10@50lbs
1x8@60lbs
Lat Raise-
2x10@20lbs
1x8@25lbs
Shrugs-
1x10@200lbs
1x10@220lbs
1x10@230lbs
Upright Rows-
1x8@130lbs
2x10@120lbs
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1/4/02 Fri-Arms
Biceps
BB Curl-
1x12@40lbs
DB Curl-
1x10@35lbs
1x6@45lbs
Cable Curl w\rope-
1x12@100lbs
1x8@120lbs
Triceps
Cable Push-
1x10@75lbs
1x10@100lbs
Skull Crush-
1x10@ez curl +60 +5 close grip b
1x10@ez curl +60
Forearms-
WC
1x20@25lbs
1x25@30lbs
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1/7/02 Mon-Chest/Shoulders
Chest
DB Press-
1x10@40lbs
1x8@55lbs
1x10@75lbs
1x6@90lbs
1x2@100lbs (2 assis)
Incline DB Press-
1x8@65lbs
1x5@75lbs
Cable Cross-
1x10@60lbs
1x10@65lbs
Shoulders
DB Press-
1x8@50lbs
1x10@55lbs (long rest)
Lat Raise-
1x10@20lbs
1x10@25lbs
Shrugs-
1x10@200lbs
1x10@220lbs
1x10@230lbs
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1/9/02 Weds- Back/Forearms
Back
Lat Pulldown (warmup)
1x10@70lbs
1x6@90lbs
Chin Ups-
2x10
1x6 + 25lbs
DB Rows-
1x10@75lbs
1x10@90lbs
1x10@100lbs
Iso Rows-
1x10@115lbs
1x(10 left, 8 right)
Forearms
Wrist Curls-
1x20@25lbs
1x20@30lbs
1x20@25lbs
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1/11/02 Fri-Arms
Biceps
DB Curl (warm up)-
1x12@25lbs
Incline DB Curl-
1x10@35lbs
1x6@45lbs
Raptor Curl-
1x12@+ 50lbs
1x10@+ 50lbs
Triceps
Cable Pushdown-
1x10@75lbs
2x10@100lbs
Skull Crushers-
1x10@60 + 5 close grip
1x9@60 + 5 close grip
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1/14/02 Mon-Chest
Chest
DB Press-
1x12@45lbs
1x10@55lbs
1x10@75lbs
1x6@90lbs
1x6@90lbs (2 assis)
Incline DB Press-
1x7@75lbs
1x7@80lbs
Cable Cross-
1x10@60lbs
1x8@70lbs
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1/16/02 Weds-Back/Forearms
Back-
Lat Pulldown (warmup)
1x10@70lbs
1x6@90lbs
Chin Up-
2x10
1x8 +25lbs
DB Row-
1x12@75lbs
1x10@90lbs
1x10@100lbs
Iso Rows-
1x10@115lbs
1x10@135lbs
Shoulders-
DB Press-
1x10@35lbs
1x10@50lbs
1x8@60lbs
Lat Raise-
1x10@20lbs
1x8@25lbs
Shrugs-
1x10@200lbs
1x10@220lbs
1x10@220lbs
Forearms
Wrist Curl-
1x30@25lbs
1x20@30lbs
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1/18/02 Fri-Arms
Biceps
DB Curl (Warmup)
1x12@25lbs
Incline DB Curl-
1x10@40lbs
1x8@45lbs
Raptor Curl-
1x12@+50lbs
1x9@+60lbs
Triceps
Cable Pushdown-
1x10@75lbs
2x10@100lbs
Skull Crushers-
2x10@60 + 5 close
Forearms
Wrist Curl-
1x30@25lbs
1x25@30lbs
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