6/11/08

Pullups 10, 8, 8
Machine Row 10, 8, 7, 6
Lat Pulldowns 10, 8, 10, 6
Cable Rows 10, 8, 6, 5

Situps 20, 20
Ab Machine 30, 20, 20
Leg Raises 12, 12, 10, 15
I'm going to stop doing abs on Wednesdays and instead so them on Saturdays, they make my workout really long.

Hammer Curls 25x10, 35x8
EZ Curl Bar (wide grip) 85x4, 85x4 85x5
Concentration curls 35x5

6/13/08

Flat Bench 45x10, 135x10, 175x5, 185x1, 185x2
DB Flat Bench 50x8, 55x7, 60x6
Incline Bench 45x10, 95x10, 135x5, 140x3, 115x5

Also did some sets on a chest machine don't know what it's called.

Since school is over now I'll be using the gym for all of my workouts and I think there might be some sort of difference in the weight of the bars since today they all seemed heavier than usual (even 135). Might just be tired though since I already did chest this week. However, next week I'll do it only one time and back to my regular routines.

I was also wondering if adding decline bench would help me shape up my chest more or if I would even need to add it in.

6/16/08

Did all light weight today, needed to take a break from going really heavy for the past month and a half.

Flat Bench 45x12, 135x13, 145x9, 155x5 115x11, 135x7
DB Flat Bench 25x12, 25x10, 40x12
Incline Bench 45x10, 95x10, 115x7, 95x8
DB Incline Bench 40x12, 45x10, 45x9
Pec Deck 12, 10, 8

Overhead Tricep machine 12, 14, 10, 10
Rope Pushdowns 12, 12, 10

DB Shrugs 35x10, 50x12, 60x10

Lateral Raises 12, 10, 10

6/18/08

Again, light weight, higher reps.

Machine Rows 14, 12, 10, 10
T-Bar Rows 45x15, 55x12, 45x12
Lat Pulldowns 16, 20, 12, 12
Pullups(wide grip) 10, 10
Back Raises 15, 15, 20, (holding 25 lb plate)x15, (holding 25 lb plate)x15

Alt DB Curls 15x12, 25x10, 35x10
Preacher Cable Curls 10, 12
Hammer Grip Pullups 10, 12, 15

Also one of these days I might take some pictures of myself.

6/20/08

Leg Press 90x25, 180x15, 270x12, 180x18
Hack Squats BW+50x12 Only did one set of these, didn't feel like doing more.
Leg Extentions 25x12, 25x12

Single Leg Curls 10x16, 25x12, 25x12, 10x15
SLDL 45x12 Only did one because I just wanted to try them out.

Forearm curls EZ bar, 50x12, 40x10, 50x12, 40x15

Toe Risers with bar BW+45x12, BW+95x10, BW+115x10

6/23/08

Back to heavier

Used a chest machine called isometric chest press 45(each arm)x12, 70x10, 90x8, 115x2, 90x6
Incline BB bench 45x12, 115x8, 135x6, 135x6, 135x4
Incline DB bench 45x7, 45x6
Flat DB bench 50x7, 50x7, 60x3

Db Shrugs 40x10, 50x10
BB shrugs 135x10, 135x10, 155x10, 155x9

Rope Pushdowns 12, 7, 7, 6
Tricep kickbacks 15x12 (only felt like doing one set today)
Overhead tricep machine 12, 10, 6, 6

quote Seung

6/9/08
Overhead Tricep machine 6, 1(just wanted to see my max on this)

I just wanted to add that my max on that day was what I did 6 times today.

Rear Military press 45x12, 95x8, 105x6, 95x7, 95x8

6/25/08

did back and biceps today

DB rows 30x8, 30x10
Widegrip pullups 6, 8

Preacher Cable Curls 12, 10, 6
Alt DB Curls 35x5, 40x5
Concentration Curls 25x7

Forgot my reps and weight for everything else.

6/27/08

long time ago... all i remember is leg press

leg press 4 45s x15, 6 45s x15, 8 45s x8, 8 45s + 2 25s x8, 8 45s + 2 25s x6

then took the whole week off as my right wrist has been hurting even when not lifting. taking another two weeks off, doctors orders. i'll be eating lots of protein in hopes of not losing much muscle.

Update on my wrist for anybody wondering. Hardly any pain left in the wrist. I also did a few push ups about two days back but that brought back some pain. Hopefully I'll be ready for weights next Monday without any pain at all.

Also, I'm probably going to make my workouts a five day instead of just three. With shoulders+traps and abs/obliques getting their own days. Otherwise the workouts are very long.

7/21/08

Chest/Triceps

Bench 60x20, 95x15, 115x12, 135x10, 135x10
Incline Bench 55x10, 95x10, 95x4 (too tired)

Ooverhead tricep machine 15, 12, 12
Dips 10, 10, 10

Wrist was still in pain, but very little so I'll take the rest of the week off and be back to normal next week.

quote Seung

7/21/08

Chest/Triceps

Bench 60x20, 95x15, 115x12, 135x10, 135x10
Incline Bench 55x10, 95x10, 95x4 (too tired)

Ooverhead tricep machine 15, 12, 12
Dips 10, 10, 10

Wrist was still in pain, but very little so I'll take the rest of the week off and be back to normal next week.

Pardon me for not reading the rest of the thread but I'm assuming your goal is more toned rather than strength? I'm assuming so because of the high-reps.

I usually go for 6-8 reps but I wanted to go light to see how my wrist held up. I'll probably stick to lighter (around 10-12, not 20) reps for a while on upper-body.

9/9/08

DB shrugs 40x10, 50x8, 60x8, 65x8
Barbell Upright Rows 45x10, 95x8, 115x8, 95x6

DB Military Press 20x10, 30x10, 35x8, 40x8
Shoulder Raises with plates 25x10, 35x8, 45x6, 45x8

Calf machine (looks like this) 70x10, 90x8, 100x8, 100x6, 50x15, 50x20 (burnout sort of thing)

If anybody read about my wrist, I stopped for two months since that last entry and have no pain now. The pain was from doing those Hang/Power Cleans so I'm not going to do those anymore as a precaution.

I somehow am still able to do weight very close to what I was at before, so there was very little muscle loss.

9/10/08

Rest Day

9/11/08

Squats 45x10, 95x10, 135x10, 185x4, 185x4
Leg Press (listed weight does not include machine weight) 135x12, 270x8, 360x6, 360x8

Single Leg Curls 25x15, 30x10, 35x8, 45x6

Preacher Cable Curls (weight listed by settings) 2x12, 4x10, 5x8, 7x6, 8x2
DB Curls 40x6, 50x3
Preacher Hammer Curls 20x8, 30x10, 35x5
Chin Ups 10, 5, 25lb weight addedx6

What are some good routines if I want to be benching 3 plates by June/July with my current max at 225?