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Thread: November 8, 2004 - Present

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  1. #1
    Wannabebig Member
    Join Date
    Oct 2001
    Location
    seattle, WA
    Posts
    30

    November 8, 2004 - Present

    Day 1 11/8/2004
    Low Incline Bench Press
    30x12 40x12 40x12 40x9 40x6 40x5
    Flat Bench
    20x12 50x9 40x7 40x6 40x6 BARx16
    Dips
    3 2 1 0.5
    Pull-Downs
    25x12 90x12 90x12 90x12 90x12
    Deadlifts
    50x12 50x12 50x12
    Y-Split Rows
    50x12 75x14 75x14
    Shrugs
    50x20
    Hanging Twist
    12 14 14

    Day 2
    Squats
    50x10 70x10 70x12 70x13
    Ham Curls
    20x12 30x12 30x12 20x14
    Lunge Squats
    20x8 20x8 20x10
    Leg Press
    70x35 70x35

    Day 3
    Seated BB Military
    25x10 30x12 30x11 30x8
    Standing Cable Rows
    40x12 70x16 90x10 90x8
    2-Arm Bent Over Rows
    60x14 80x12 60x14 60x14 60x12
    1-Arm Pushdowns
    30x14 40x12 30x16 30x14
    Incline Crunch
    10x16 25x10 25x8
    Cable Curls
    50x14 70x12 70x10 70x10 70x8
    Preachers
    10xF 20xF 20xF

    Day 4
    Low Incline BP
    30x12 45x7 45x6 40x6 40x6
    Flat Bench Machine
    50x10 60x9 70x7 80x5
    Cable Flies
    20x12 30x12 30xF 40xF
    Hanging Twist
    17 20 15 10 5
    Cable Pulldowns
    62.5x14 87.5x10 112.5x4 100x6 87.5x6
    Deadlifts
    70x14 90x12 90x10
    Y-Bar Rows
    50x12 87.5x12 100x12 112.5x9
    Shrugs
    50x20

    Day 5
    Seated BB Military
    25x10 35x10 40x8
    1-Arm Superset
    40x3 35x4 30x6
    Standing Cable Rows
    70x14 100x10 110x8 110x4
    Standing 1-Arm Rows
    60x10 90x10 90x8
    Prone Tricep
    50x14 90x8 80x8 70x9
    2-Arm Curls
    20x12 50x8 70xF 70xF
    Cable Curls
    60x12 60x12

    Day 6
    Low Incline BB
    30x12 50x7 45x7 40x9 35x9
    Shrugs
    55x7 75x5
    Flat Bench Machine
    50x10 90x7 90x5 70x6 50x6
    Hanging Twist
    20 20 20 20
    Pullups
    9 5 3
    Pull Down Cable
    87.5x10 87.5x10 100x10
    Deadlifts
    70x10 70x10
    Y-Bar Rows
    50x12 100x10 100x10
    Dips
    4

    Day 7
    Squats
    50x10 90x10 90x10
    Ham Curls
    25x10 75xF 70xF 65xF 60xF 55xF 50xF
    Tibia Raises
    20x20 20x50
    Smith Calf
    20x20 20x20 20x20

    Day 8
    Leg Raises
    20
    Hammer Curls
    25x16 25x14 25x12 25x10
    Leg Raises
    20
    Preachers
    20x12 25x12 25x10 25x9
    Standing Curls 2-Arm
    50x3 50x1
    Leg Raises
    20
    Tricep Pushdowns
    90x6 80x6 70x10 60x12

    Day 9
    BB Military
    25x10 40x10 40x7 40x7
    Superset BB Standing
    40xF 30xF 25xF

    Day 10
    Deadlifts
    50x10 90x10 140x5 140x6
    BB Shrug Standing
    90x10 90x10 90x10 90x10
    Db Shrug Sitting
    60x10 60x10 60x10
    Hanging Twist
    0x20 15x20 15x15
    Incline BB Bench
    30x12 50x8 50x6 40xF
    Flat Bench Machine
    70xF 70xF 70xF 70xF
    Y-Bar Rows
    50x12 112.5x10 112.5x10 112.5x10
    Underhand Pulldowns
    87.5x10 87.5x10 87.5x10 87.5x10
    Flies
    40xF 40xF 40xF
    Incline Situps
    0x10 10x10 10x10 10x10

    Day 11
    Leg Raises
    20x15 20x15 20x15
    Hammer Curls
    25x18 25x16 25x14 25x12 25x10 25x8 25x6 25x4 25x2
    Standing Curls
    40x8 40xF 40xF
    Tricep Pushdown
    70x18 70x12 70x11 70x8
    Cable to Neck
    70x10 70x10 70x10

    Day 12
    Bench
    70x3 90x1 90x1
    Seated Military Press DB
    25xW 45x6 45x3
    Standing Military DB
    45x4 40x10 35x10 30x10
    Side Lifts (Shoulder)
    10x10 15x10 20x12
    Flat-Bar Forearms
    30x30 50x15 50x15

    Day 13
    Smith Shrugs
    50xW 50xW 90x16 90x25 100x25 110x25 160x10
    Seated BB Shrugs
    45xF 45xF 45xF 45xF
    Hanging Lifts
    25x20 25x20 25x15 25x10
    Ab Machine
    40x50 40x50
    Flat Bench
    50x10 70x8 80x6 90x4 100x2
    Incline Flies
    25x10 25x10 25x10
    Flat Flies
    25x10 25x10 25x10

    Day 14
    Deadlifts
    50xW 90x10 90x10 90x10
    Y-Bar Rows
    50xW 100x10 112.5x9 125x8 137.5x7 150x6
    Underhand Pullups
    10 8 5
    Underhand Cable Pulls
    50xW 100x10 112.5x9 125x8 137.5x5
    Reverse BB Curls
    10x17 25x14 30x6

    Day 15
    Squat
    50xW 90x10 110x4 110x4
    Leg Extension Machine
    25xW 80x8 75x8 70x10 65x10 60x12
    Leg Curls
    10x10 10x10 10x10 15x10 15x10 15x10
    Calf Raises
    Fail
    Tibia Raises
    10xW 30xF 30xF

    Day 16
    Neck Rows
    25xW 40x12 50x11 60x8 50x9
    Smith Shrugs
    90x10 90x10 90x10 90x10
    Plate Shrugs
    45x12 45x12 45x12 45x12
    Hanging Lift
    35x20 35x18 35x13
    Flat Bench
    50x10 70x9 80x7 90x5
    Incline Press
    30xW 50x4 50x3

    Day 17
    Deadlifts
    50xW 90x12 90x12 90x12
    Standing Rows
    50x12
    Pullups
    5 4 3 2
    Overhand Cable Pulls
    35xW 50x12 70x7 50x8
    Reverse BB Curls
    30x10 30x10 30x10
    Back Machine
    165xW 225x12 225x12
    Forearms
    30x12 30x9

    Day 18
    Leg Press
    90x10 200x10 290x8 340x3 200x10
    Leg Curls
    15xW 25x12 30x8 30x6

    Day 19
    Hammer Curls
    15xW 27.5x16 27.5x14 27.5x10
    Standing Curls
    20x10 30x10 40x9 50xNeg
    One-Arm Preachers
    10x10 17.5x10
    Tri Prone
    20xW 35x14 42.5x7 42.5x7
    Tri Pushdown
    42.5x12 42.5x12 42.5x12

    Day 20
    Seated Military Press DB
    25xW 50x6 50x4 50x3
    Standing Military
    40x10 40x10 40x10
    Cable Side Pulls
    10xW
    Standing Arm Raises (Side)
    10x10 10x10

    Day 21
    Neck Row
    20xW 30x12 35x11 40x10 40x8 30x8 20x8
    Smith Shrug
    90xW 100x12 100x12
    Plate Shrug
    45x16 45x18 45x20 45x18 45x16
    Hanging Lift
    45x12 45x10 45x9 0x20
    Flat Bench DB
    30xW 50x9 50x8 50x7
    Incline BB
    20x12 50x6 30x12 30x10
    Crossovers
    20x12 20x12 15x10 15x10
    Ab Pulley
    30xW 50x15 57.5x6

    Day 22
    Pullups
    10 7 4 3
    Calves
    0x12 0x8 0x8 0x8
    Back Machine
    165xW 225x12 225x12
    Deadlift
    90x12 180x4 180x3 180x2
    Supine Row
    10 8 7 7
    1-Arm Rows
    30x12 40x16 40x15
    Close Grip Pulldowns
    20xW 35x20 50x20 50x16
    One-Sided Bar Rows
    90x20 90x20 115x20

    Day 23
    Hammer Curls
    15xW 30x16 27.5x14 25x18 22.5x20
    Standing DB Curls
    40x7 35x7 30x7 25x5
    Preachers 1 Arm
    15xF 15xF 15xF
    Leg Raises
    45x14 45x14 45x10
    Ab Cable
    30x20 50x20 57.5x16
    Tri Prone
    42.5x16 42.5x11 42.5x8
    Tri Standing
    42.5x12

    Day 24
    Neck Rows
    20xW 30x14 35x13 40x10 30x14
    DB Shrugs
    45x20 50x20 50x30
    Plate Shrugs
    45x25 45x25 45x25 45x15 45x15
    Hanging Lifts
    45x17 45x15 45x14 45x10
    Ab Pulley
    20xW 30xF 30xF
    Flat DB Press
    30xW 55x7 60x6 65x1

    Day 25
    Pullups
    12 5 4 3 2 1
    Calves Seated
    70x10 70x10 70x8 50xF
    Back Machine
    165xW 225x12 225x12
    Deadlift
    90x12 185xF
    Supine Rows
    12 9 6 6

    Day 26
    Hammer Curls
    15xW 35x12 35x10 35x8
    Standing DB Curls
    35x6 27.5x10 22.5x20
    Hanging Raise
    55x10 55x9
    Ab Cable
    35xW 50x25 57.5x20 65x15
    Tri Prone
    15x12
    Tri Standing
    30xW 35x20

    Day 27
    Seated Military
    30xW 50x6 50x5 50x1 45x2 40x4
    Standing Military
    45x4 40x10 40x10 40x10 40x10
    Behind Neck Press
    30xW 60x4 50x10 50x6 40x10 40x10 40x10
    Cable Side Pulls
    10x10 10x10

    Day 28
    EZ Neck
    20xW 30x16 35x15
    BB Shrug
    70x14 90x10 90x10
    Plate Shrug
    45x25 45x25 45x30 45x30 45x35
    Hanging Lift
    55x13 55x12 55x11
    Ab Pulley
    50x20 65x25 72.5x15

    Day 29
    Flat DB Press
    30xW 50x10 55x6 55x5 55x3 50x6 50x6 50x6
    Incline DB
    30x8 40x6 35x6

    Day 30
    Hammer Curls
    15xW 35x14 35x12 35x12 35x10 35x6
    Standing EZ Curls
    40x12 40x10 40x8 40x7
    Tricep Prone
    30x10 30x12 30x12

    Day 31
    EZ Neck Rows
    20xW 30x18 35x18 40x16
    Plate Neck Rows
    25x10 25x10 25x10
    DB Shrugs Side
    60x12 65x12
    Plate Shrugs
    45x25 45x30 45x35 45x40 45x45
    Hanging Lift
    55x14 55x13 55x8
    Ab Pulley
    50x20 50x20 50x20

    Day 32
    Incline DB
    30x10 45x10 45x9 45x9 45x7
    Flat DB
    45x16 45x12 45x10 45x7

    Day 33
    Back Machine
    165x12 185x12 225x12
    Deadlift
    90x12 180x7 180x5 180x3
    Pullups
    10x5 10x4 10x3 10x2
    Supine Row
    10 8 6 6 5
    1 Arm Row
    45x14 45x14 45x14
    Close Grip Pulldown
    35x20 60x13 60x10 60x8

    Day 34
    Seated Military
    20xW 30xW 55x3 55x1 50x3 50x2 50x3
    Standing Military
    50x5 50x4 50x1
    Behind Neck Press
    25x10 25x12 25x14

    Day 35
    Hammer Curls
    15x20 22.5x14 40x10 40x8 40x4 30x10 30x12
    Standing EZ Curl
    30x8 30x10 30x8
    Rope Pushdowns
    15x16 20x16

    Day 36
    Neck Row
    20xW 35x18 35x18 40x18
    DB Shrug
    60x15 70x10 75x7
    Plate Shrug
    45x30 45x40 45x20 45x45
    Incline DB
    30x10

    Day 37
    Incline DB
    30x10 50x10 60x7 60x3 50x10 50x8
    Decline DB
    30x10 45x10
    Iso-Press
    90x16 140x5
    Ab Cable
    50x25 65x10

    Day 38
    Back Machine
    165x12 185x12 205x12
    Deads
    90x12 200x3 200x2 200x2 200x1
    Pullups
    13 5 3 3 3 3
    Supine Row
    10 8 6
    1 Arm Row
    45x14 45x14 45x14
    Close Grip Pull
    35x20 60x14

    Day 39
    Neck Row
    20xW 40x20 40x20 40x20 40x20
    DB Shrug
    60x16 75x12 75x10 75x8
    Plate Shrug
    45x15 45x12 45x8 45x10
    Ab Pulley
    135x12 135x12
    Ab Machine
    80x14 80x15

    Day 40
    Incline DB
    30x10 50x10 50x8 50x6 50x3
    Flat BB
    50x10 90x6 90x5 90x4 90x4 90x3
    Deadlift
    90x12 200x4 200x4 200x2 90x8
    Pulldowns
    40x10 60x12 60x11

    Day 41
    Neck Row
    20xW 40x20 40x20 40x20
    DB Shrugs
    60x16 75x14 80x8 85x9 70xF
    Plate Shrugs
    45x17 45x16 45x15 45x14 45x14
    Ab Machine
    70x14 80x20 90x20

    Day 42
    Pec Deck
    90x16 90x15 90x14
    Flat Bench
    110x5 110x4 110x2 90x4 90x3 70x9
    Dip Machine
    90x12 90x11 90x17
    Deadlifts
    90x10 210x4 160x8 90x10

    Day 43
    Pullups
    8 7 7 5
    1-Arm Rows
    45x12 55x13 55x12
    Iso-Rows
    90x14 110x12 110x12 50WxF
    CG Pulldowns
    40x12 40x12

    Day 44
    Seated DB Military
    25xW 50x6 55x3 50x6
    Standing 2-Arm Press
    60x10 60xF 40xF 40xF
    Plate Rows
    25x14 25x14 25x14 25x14
    Military Machine
    60x20 60x14

  2. #2
    Wannabebig Member
    Join Date
    Oct 2001
    Location
    seattle, WA
    Posts
    30
    All weights are listed w/out bar; "210 pound deadlift" is actually 210 + olympic bar, et cetera.

    All weights are current @ 150 pounds of bodyweight - probably around 9% bodyfat.

    Will keep posting!

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