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Thread: On My Way Home...Wnt2gitswoll's Journal

  1. #1
    Banned wnt2gitswoll's Avatar
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    Shock & Awe...Wnt2gitswoll's Journal

    currents stats as of 4/29/08
    5' 7", 176 lbs, 7.5% bodyfat (calipers)... I just went on a cut for 14 weeks and dropped 10 lbs.
    Goals: 185 lbs, 7 % bodyfat by 10/08
    I hope you guys will help me with some feedback and criticism (sp?). Thanks y'all.

    Current Routine:

    Day 1: (Chest, Triceps, Shoulders)
    Flat BB Bench Press: 4x 8,6,4,2 (15 rep warmup)
    Incline DB Flies: 4x 8,8,6,6 (12 rep warmup)
    Weighted Dips: 2x 6,8 (10 rep warmup, unweighted)
    CGBP: 3x 8,6,4
    Skull Crushers: 2x 8,6
    Military Press (Standing): 2x 8,6
    Barbell Shrugs: 2x 8,6

    Day 2: (Back, Biceps)
    Deadlifts: 4x 10,8,6,4 (15 rep warmup)
    T-Bar Rows: 4x 8,8,6,4
    Lawnmower Pulls: 3x 8,6,4
    Hammer Curls: 3x 8,6,4
    Chinups (weighted): 3x 8,6,4

    Day 3: (Legs)
    Squat: 4x 8,6,6,4 (15 rep warmup)
    DB Lunges: 3x 10,8,6
    Leg Presses: 3x 8,6,4
    Weighted Calf Raises: 3x 8,6,4

    Day 4: OFF
    swim and/or bike

    Day 5: (unweighted training)
    Pullups: 4x 12,10,8,6
    Dips: 3x 12,10,8
    Chinups: 4x 10,8,6,4
    Hanging Leg Raises: 3x 15,12,10
    Hanging Knee Raises: 3x 15,12,10
    Decline Sit-ups: 3x 25,15,10
    DB Side Bends: 3x 12,10,8

    Day 6: OFF
    swim

    Day 7: OFF
    swim
    Last edited by wnt2gitswoll; 05-01-2008 at 06:18 PM.

  2. #2
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    Hey man, way to go on the PR's. It's a great feeling!

  3. #3
    Banned wnt2gitswoll's Avatar
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    Monday 4/28

    Flat Bench Press:
    155 lbs x 15 (warmup)
    175 lbs x 8
    185 lbs x 6
    195 lbs x 4
    215 lbs x 2

    DB Incline Flies:
    100 x 12 (warmup)
    120 x 8
    130 x 8
    140 x 6
    140 x 6

    Weighted Dips:
    90 lbs x 8
    100 lbs x 8

    CGBP:
    155 x 8
    165 x 6
    175 x 4

    Skullcrushers:
    110 x 8
    120 x 6

    Military Press (standing):
    145 x 8
    155 x 6

    Barbell Shrugs:
    225 x 8
    245 x 6


    Workout felt really good. My chest feels so stretched out, that's always nice.

    Breakfast: 2 plain bagels with butter, 2 huge glasses of milk
    4 buttermilk pancakes, 1 banana

    snack: peanuts

    Lunch: Subway Turkey breast and swiss cheese sub (footlong)
    Sun chips, diet coke

    snack: 2 Gatorade granola bars (chocolate chip)

    Dinner: Hamburger helper maccaroni and cheeseburger (2 bags)
    2 huge glasses of milk

    late night: myoplex protein bar, orange juice

  4. #4
    Banned wnt2gitswoll's Avatar
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    Tuesday 4/29

    Deadlifts
    185 x 15 (warmup)
    215 x 10
    235 x 8
    255 x 6
    275 x 4

    T-Bar Rows
    180 x 8
    190 x 8
    205 x 6
    225 x 6

    Lawnmower Pulls
    70 x 8
    75 x 6
    80 x 4

    Hammer Curls
    40 x 8
    45 x 6
    50 x 4

    Chinups (weighted)
    35 x 8
    45 x 6
    45 x 4

    Meals were the same as yesterday's, my biceps felt really sore during the T-Bar Rows. Those have been working my back like a mother. Anybody else with me on the fact that they hit your back and arms pretty darn good?

  5. #5
    Banned wnt2gitswoll's Avatar
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    Wednesday 4/30

    Squats
    155 x 15 (warmup)
    175 x 8
    195 x 6
    215 x 6
    235 x 4

    DB Lunges
    70's x 10
    75's x 8
    80's x 6

    Leg Press
    225 x 8
    245 x 6
    275 x 4

    Weighted Calf Raises
    135 x 8
    155 x 6
    185 x 4

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