Page 6 of 6 FirstFirst ... 456
Results 126 to 139 of 139

Thread: Forging My Ideal Physique

  1. #126
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    12/31/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    ME Snatch Grip Deadlifts (2" platform with straps)
    95x5
    135x5
    185x3
    225x3
    245x3
    265x3
    285x3

    Front Squats
    95x12
    185x6
    185x6
    185x6

    Overhead Lunges
    85x16 (8 each leg)
    85x16
    85x16

    This was a great workout to end the year with. Everything lift was challenging and I was totally spent by the end. I used straps for the snatch grip DLs and it made a huge difference. I think I will add them back for conventional DLs as well. I doubt I will ever try and compete so I would rather lift heavier weight than worry about a "legal" lift. If I ever need to, I will add some grip work.

  2. #127
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/2/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Upper Body
    Dynamic Flat Barbell Bench Press with bands
    105x20 (+mini bands on pin #1)
    105x15 (+mini bands on pin #1)
    105x10 (+mini bands on pin #1)

    Weighted Chins
    BW+25x6
    BW+25x6
    BW+25x6
    BW+25x6
    BW+25x4

    Zottman Curls
    30x9
    30x9
    30x8
    30x8

    Ab Circuit (2 circuits, rest 1:00 between circuits)
    Spread-Eagle Sit-ups
    1x15 (with 25lb plate)
    Reverse Crunches
    1x15
    Toe Touches (with 25lb plate)
    1x15

    Steady State Cardio
    20:00

    Trying to get back on track this week. I have been slacking on the cardio/conditioning for the last few weeks. Weight was down .6 to 183.6 pounds. This is most likely due to poor diet from the previous week. Weight gain should be more gradual from here on out.

  3. #128
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/5/2008

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Max Effort Upper Body
    Wide Grip Bench Press
    45x5
    95x5
    135x5
    185x5
    215x6

    DB Rows
    40x12
    80x7
    80x7
    80x7

    Flat Dumbbell Bench Press
    80x10
    80x10
    80x10

    Side Planks (both sides)
    3 sets with 0:45 rest
    0:45
    0:45
    0:45

  4. #129
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/7/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body

    ME Snatch Grip Deadlifts (2" platform with straps)
    95x5
    135x5
    185x3
    225x3
    265x3
    295x3

    Front Squats
    135x5
    185x7
    185x7
    185x7

    Overhead Lunges
    95x10 (5 each leg)
    95x10
    95x10

  5. #130
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/9/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Upper Body
    Dynamic Flat Barbell Bench Press with bands
    115x15 (+mini bands on pin #1)
    115x12 (+mini bands on pin #1)
    115x10 (+mini bands on pin #1)

    Weighted Chins
    BW+25x6
    BW+25x6
    BW+25x6
    BW+25x6
    BW+25x6

    Zottman Curls
    30x9
    30x9
    30x9
    30x9

  6. #131
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/12/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Max Effort Upper Body
    Close Grip Barbell Bench Press
    45x5
    95x5
    135x5
    185x3
    225x3
    200x3

    Pendlay Rows
    145x6
    145x6
    145x6

    Incline DB Bench Press
    65x8
    65x8
    65x8

    Hanging Leg Raises
    BWx15
    BWx12
    BWx10

    Weight was up .2 pounds this week to 183.8 pounds. I am still plugging along pretty well but find myself skipping cardio much to often. I need to work on that. Strength is still increasing so I will keep going until my body tells me to back off.

  7. #132
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/14/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body (Deload)
    Snatch Grip Deadlifts (2" platform with straps)
    95x5
    135x5
    185x3
    225x3
    225x3

    Front Squats
    145x5
    145x5
    145x5

    Overhead Lunges
    75x10 (5 each leg)
    75x10
    75x10

    Boss wanted a deload and it sounded like a good idea to me, legs were feeling kinda beat. Gonna change things up some next week.

  8. #133
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/16/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Upper Body
    Dynamic Flat Barbell Bench Press
    95x20
    95x18
    95x16

    Weighted Chins
    BW+25x7
    BW+25x7
    BW+25x7
    BW+25x6
    BW+25x5

    Zottman Curls
    30x10
    30x10
    30x9
    30x9

    Glad the workweek is over but the weather this weekend is gonna suck. Dropping into the teens tonight and cold and windy all weekend. Kinda crazy since last weekend was 80 degrees. Well, it still beats the **** outta being up north.

  9. #134
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/19/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Max Effort Upper Body
    Close Grip Barbell Bench Press
    45x5
    95x5
    135x5
    185x3
    230x3
    205x3

    Pendlay Rows
    150x6
    150x6
    150x6

    Incline DB Bench Press
    65x9
    65x9
    65x9

    Side Planks (both sides)
    3 sets with 0:45 rest
    0:45
    0:45
    0:45

    Weight was up 1.4 to 185.2 pounds. I am feeling a little bit fat sometimes but I try not to worry about it too much. I think I am still only 14 or 15%. It will be interesting to see how high my weight and BF get before I can no longer stand it and go on a cut.

  10. #135
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/21/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    ME Front Squats
    45x5
    95x5
    135x5
    185x3
    205x3
    225x3
    205x3

    Romanian Deadlifts
    95x12
    170x6
    170x6
    170x6

    Overhead Squats
    75x9
    75x9
    75x9

    I have a love/hate relationship with leg day. I always dread it because I know it will not be easy. Once I get done though, it is a great feeling. There is nothing like it. When I head downstairs I know that I have done what I needed to do. Lets just hope I don't fall down the stairs.

  11. #136
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/27/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Max Effort Upper Body
    Close Grip Barbell Bench Press
    45x5
    95x5
    135x5
    185x3
    235x3
    210x3

    Pendlay Rows
    160x6
    160x6
    160x6

    Incline DB Bench Press
    65x10
    65x10
    65x10

    Side Planks (both sides)
    3 sets with 0:45 rest
    0:45
    0:45
    0:45

    I took Friday off to do some garage demo. I was pretty spent by the time I was done so I slacked and skipped my DE upper day. Monday I fell asleep early and blew off my workout as well. I beat myself up about it and got back into the gym tonight and had an excellent workout. Weight this week was up 1.0 to 186.2 pounds. Besides the slacking everything is moving right along.

  12. #137
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    1/29/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    ME Front Squats
    45x5
    95x5
    135x5
    185x3
    230x3
    240x2

    Romanian Deadlifts
    95x12
    175x6
    175x6
    175x6

    Overhead Squats
    75x10
    75x10
    75x10

  13. #138
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    2/2/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Max Effort Upper Body
    Close Grip Barbell Bench Press
    45x5
    95x5
    135x5
    185x3
    240x3
    225x3

    Pendlay Rows
    165x6
    165x6
    165x6

    Incline DB Bench Press
    70x8
    70x8
    70x8

    Side Planks (both sides)
    3 sets with 0:45 rest
    0:45
    0:45
    0:45

    I took Friday off to go to the doctor for an eye problem (Chalazion). The antibiotics made me kinda queasy so I wimped out on my workout. At this point it looks like I might need to go back next week for some minor surgery.

    CGBP are moving right along. I have to admit that I am curious what my max bench is at this point. I might try it soon and see how close to 300 I am.

    Weight was exactly the same this week (186.2). Probably due to crappy diet on Friday. I have been eating a little bit more this wee just in case.

  14. #139
    Senior Member
    Join Date
    Mar 2007
    Posts
    102
    2/4/2009

    Dynamic Warm-up
    Jumping Jacks: 1x30 reps
    Bodyweight Squats: 1x20
    Standing Lunges: 1x10 each leg
    Side Lunges: 1x10 each leg
    Arm Circles: 1x10 forward and backward
    Push-up Walkouts: 1x10

    Lower Body
    ME Front Squats
    45x5
    95x5
    135x5
    185x3
    225x2
    250x1
    260x1

    Romanian Deadlifts
    135x6
    180x6
    180x6
    180x6

    Overhead Squats
    85x8
    85x8
    85x8

    This is the last week for these exercises and I was pretty happy with my lifts. 250 went up pretty easy so I tried 260. It went up slow but was steady. I have added 35 pounds to my max since the last time I did these. Things are moving right along.

Similar Threads

  1. Mirko Cro Crop's physique
    By Mission in forum Bodybuilding & Weight Training
    Replies: 14
    Last Post: 01-14-2007, 08:47 PM
  2. Placing too much importance on one's physique?
    By SpecialK in forum General Chat
    Replies: 69
    Last Post: 09-18-2006, 06:31 PM
  3. ideal partner Question!
    By wowbaby in forum General Chat
    Replies: 49
    Last Post: 10-25-2002, 11:48 AM
  4. Which WWE's superstar's physique you wish to have?
    By Victor in forum General Chat
    Replies: 53
    Last Post: 09-27-2002, 10:22 AM
  5. Smaller more compact physique.
    By Coleman in forum Bodybuilding & Weight Training
    Replies: 5
    Last Post: 05-12-2002, 10:51 PM

Bookmarks

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •