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Thread: Fully Focused

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  1. #1
    Wannabebig Member
    Join Date
    Mar 2005
    Posts
    64

    Fully Focused

    Pull-ups
    Wide Grip
    1x12
    1x8
    1x8

    Underhand
    1x9 - Pause at the bottom
    1x8 - Pause at the bottom
    1x9


    Machine Calf-Raises

    7x12-15

    Military Press
    95x10
    135 x 8
    135x10
    155x6 - 3 Push Press
    175xfail - Damn it
    155x3
    135x7

    DB Rows
    55x10
    65x10
    65x10


    DB Side Raises
    20x10
    20x10
    30x9

    Bent-over Raises
    20x12
    20x14
    20x14

    Hanging Leg Raises
    3x10

    Machine Crunch
    3x10-12

    Hang Clean
    95x4
    115x3
    135x3
    155x3
    Last edited by dirtyd; 01-27-2009 at 10:02 PM. Reason: Idiot

  2. #2
    Wannabebig Member
    Join Date
    Mar 2005
    Posts
    64
    Flat Bench
    135x8 - Warm-up
    135x8 - Warm-up
    190 x 3 - Green Bands Regular Grip
    190 x 3 - Green Bands Wide Grip
    190 x 3 - Green Bands Close Grip
    190 x 3 - Green Bands Regular Grip
    190 x 3 - Green Bands Wide Grip
    190 x 3 - Green Bands Close Grip
    190 x 3 - Green Bands Wide Grip
    190 x 3 - Green Bands Close Grip
    190 x 3 - Green Bands Regular Grip

    DB Extension
    30x12
    60x10
    60x10
    60x10
    60x9
    55x10

    DL
    135x5
    135x4 for speed
    135x4 for speed

    RDL
    2x5 @ 135

  3. #3
    Wannabebig Member
    Join Date
    Mar 2005
    Posts
    64
    Girlfriends B-Day today.

    Tiny bit of cake and no 3rd meal.

    Overall short on protein and too much carbs (potatoes).

    At least I didnt go over on calories, I guess...

    Will man up tomorrow and possibly limit cheat day significatly.

    85 days left.

  4. #4
    Wannabebig Member
    Join Date
    Mar 2005
    Posts
    64
    Recovery Day

    Tri Ext
    30x25
    30x25
    30x25


    VBar Rows
    40x25

    Lat Pulldown
    60x25

    Abs
    70x25
    70x25

    Leg Press
    140x30

    Good Mornings
    70x15

  5. #5
    Wannabebig Member
    Join Date
    Mar 2005
    Posts
    64
    ME Bench

    Flat Bench
    135x4
    135x5

    Reverse Band Press
    225x2
    275x2
    335x1
    365x1
    385x1 - PR

    Incline Bench
    135x10
    145x11
    165x10
    135x10

    Free Motion Flyes
    70x12
    120x10
    120x10

    Machine High Row
    90x12
    120x12
    130x12

    Machine Low
    50x10
    70x10
    70x12

    Hammer Strength Dips
    315 x 10
    385 x 8
    385x8
    Last edited by dirtyd; 01-31-2009 at 06:23 PM.

  6. #6
    Wannabebig Member
    Join Date
    Mar 2005
    Posts
    64

    [

    Rehab

    Pusdowns
    30x25
    30x25

    Hyperextensions

    3x12


    Good Mornings
    95x8
    95x8

    Machine Abs

    70x25
    70x30

    Machine Calves
    190x25
    210x25

    Lateral/Front Raises
    10x25
    10x25

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