CHEST
Bench Press
set 1: 95kg x4
set 2: 95kg x2 Rp x1
Incline Bench Press
set 1: 85kg x4
set 2: 85kg x4
Decline Press
set 1: 95kg x3
set 2: 95kg x3 Drop 75kg x6
DB Flyes
set 1: 30kg x7
set 2: 30kg x6
set 3: 30kg x5
set 4: 30kg x4
BW Dips
set 1: BWx7
set 2: x6
Monday, September 28, 2009
Wednesday, September 16, 2009
Chest and Triceps - 16 Sep 09
CHEST & TRICEPS - MAX OT
Chest
Bench Press
Set 1: 95kg x3
set 2: 100kg x8 half reps
set 3: 105kg x6 half reps
set 4: 110kg x5 half reps
set 5: 115kg x3 half reps
Incline Dumbbell Press
set 1: 42.5kg x4
set 2: 42.5kg x3
Decline Barbell Press
set 1: 95kg x3
set 2: 95kg x3
set 3: 100kg x8 half reps
Triceps
Close Grip Bench Press
set 1: 80kg x4
set 2: 80kg x3
DB Overhead Extensions
set 1: 47.5kg x5
set 2: x5
set 3: x5
Tricep Push Downs
set 1: lvl 11 x6
set 2: x5
set 3 x4
Chest
Bench Press
Set 1: 95kg x3
set 2: 100kg x8 half reps
set 3: 105kg x6 half reps
set 4: 110kg x5 half reps
set 5: 115kg x3 half reps
Incline Dumbbell Press
set 1: 42.5kg x4
set 2: 42.5kg x3
Decline Barbell Press
set 1: 95kg x3
set 2: 95kg x3
set 3: 100kg x8 half reps
Triceps
Close Grip Bench Press
set 1: 80kg x4
set 2: 80kg x3
DB Overhead Extensions
set 1: 47.5kg x5
set 2: x5
set 3: x5
Tricep Push Downs
set 1: lvl 11 x6
set 2: x5
set 3 x4
Monday, September 14, 2009
Back & Biceps - 15 Sep 09
BACK AND BICEPS - MAX OT
Back
Barbell Rows
set 1: 140kg (308lbs) x4
set 2: 140kg x4
Deadlifts
set 1: 185kg (407lbs) x3
set 2: 185kg x2
Lat Pull Downs
set 1: lvl 18 x6
set 2: x5
DB Rows
set 1: 50kg (110) x11
set 2: 50kg x12
Biceps
DB Curls
set 1: 32.5kg x5
set 2: x4
BB Curls
set 1: 55kg x6
set 2: 55kg x5
Close Grip EZ Bar
set 1: 50kg x4
Back
Barbell Rows
set 1: 140kg (308lbs) x4
set 2: 140kg x4
Deadlifts
set 1: 185kg (407lbs) x3
set 2: 185kg x2
Lat Pull Downs
set 1: lvl 18 x6
set 2: x5
DB Rows
set 1: 50kg (110) x11
set 2: 50kg x12
Biceps
DB Curls
set 1: 32.5kg x5
set 2: x4
BB Curls
set 1: 55kg x6
set 2: 55kg x5
Close Grip EZ Bar
set 1: 50kg x4
Saturday, September 12, 2009
SHOULDERS AND TRAPS - 11 Sep 2009
SHOULDER & TRAPS - SHOCK
Super Set: Front Raises /// Dumbbell Press
set 1: 27.5kg Dbs x10 /// 32.5kg Dbs x9
set 2: x9 /// x6
set 3: x9 /// x5
Super Set: Seated Barbell Press /// Side Raises
set 1: 50kg x11 /// 22.5kg dbs x8
set 2: x8 /// x8
set 3: x6 /// x8
Drop Set: Rear Delt Raises
27.5kg Db x14
Drop 22.5kg db
drop 15kg db
Super Set: Barbell Shrugs /// Dumbbell Shrugs
set 1: 120kg x10 /// 25kg dbs x15
set 2: x11 /// x14
set 3: x11 /// x 17
Super Set: Front Raises /// Dumbbell Press
set 1: 27.5kg Dbs x10 /// 32.5kg Dbs x9
set 2: x9 /// x6
set 3: x9 /// x5
Super Set: Seated Barbell Press /// Side Raises
set 1: 50kg x11 /// 22.5kg dbs x8
set 2: x8 /// x8
set 3: x6 /// x8
Drop Set: Rear Delt Raises
27.5kg Db x14
Drop 22.5kg db
drop 15kg db
Super Set: Barbell Shrugs /// Dumbbell Shrugs
set 1: 120kg x10 /// 25kg dbs x15
set 2: x11 /// x14
set 3: x11 /// x 17
LEGS - 11 Sep 2009
LEGS - SHOCK
Super Set: Leg Extensions /// Squats
set 1: lvl 17 /// 100kg x8
set 2: lvl 17 /// 100kg x7
set 3: lvl 17 /// 100kg x6
Super Set: Leg Press /// Leg Curls
set 1: 5 Plates x8 /// Stack x20
set 2: 5 Plates x8 /// Stack x15
set 3: 5 Plates x7 /// Stack x15
Drop Set: Leg press
5 plates x8
drop 3 plates x10
Another good workout! Shoulders coming up this evening
Super Set: Leg Extensions /// Squats
set 1: lvl 17 /// 100kg x8
set 2: lvl 17 /// 100kg x7
set 3: lvl 17 /// 100kg x6
Super Set: Leg Press /// Leg Curls
set 1: 5 Plates x8 /// Stack x20
set 2: 5 Plates x8 /// Stack x15
set 3: 5 Plates x7 /// Stack x15
Drop Set: Leg press
5 plates x8
drop 3 plates x10
Another good workout! Shoulders coming up this evening
BACK AND BICEPS - 10 Sep 2009
BACK AND BICEPS - SHOCK
Back
Super Set: Dumbbell Bench Rows /// Rack Pulls
set 1: 47.5kg Dbs x8 /// 190kg (418lbs) x9!!!! <-HELL YEAH!!!
set 2: 47.5kg Dbs x7 /// 190kg x7
set 3: 47.5kg Dbs x6 /// 190kg x5
Super Set: Barbell Rows /// Lat Pull Down
set 1: 105kg x12 /// lvl 14 x8
set 2: 105kg x12 /// lvl 14 x7
set 3: 105kg x10 /// lvl 14 x7
Drop Set: Machine Cable Row
Stack x12
Drop lvl 18
Biceps
Super Set: Preacher Curls /// Backwards Preacher Curls
set 1: 40kg x5 /// 25kg x8
set 2: 40kg x3 /// 25kg x6
set 3: 40kg x3 /// 25kg x8
Drop Set: Cable Curls
Lvl 13
Drop lvl 11
Drop lvl 8
Second Workout of the day! was another awsome workout!!!!
Back
Super Set: Dumbbell Bench Rows /// Rack Pulls
set 1: 47.5kg Dbs x8 /// 190kg (418lbs) x9!!!! <-HELL YEAH!!!
set 2: 47.5kg Dbs x7 /// 190kg x7
set 3: 47.5kg Dbs x6 /// 190kg x5
Super Set: Barbell Rows /// Lat Pull Down
set 1: 105kg x12 /// lvl 14 x8
set 2: 105kg x12 /// lvl 14 x7
set 3: 105kg x10 /// lvl 14 x7
Drop Set: Machine Cable Row
Stack x12
Drop lvl 18
Biceps
Super Set: Preacher Curls /// Backwards Preacher Curls
set 1: 40kg x5 /// 25kg x8
set 2: 40kg x3 /// 25kg x6
set 3: 40kg x3 /// 25kg x8
Drop Set: Cable Curls
Lvl 13
Drop lvl 11
Drop lvl 8
Second Workout of the day! was another awsome workout!!!!
Wednesday, September 9, 2009
Workout - Thursday 10 Sep 2009
CHEST AND TRICEPS - VOLUME
Chest
Dumbbell Bench Press
set 1: 45kg Dbs x8
set 2: 45kg Dbs x5
set 3: 47.5kg Dbs x6 half/Partial reps
Incline Barbell Press
set 1: 70kg x9
set 2: 70kg x6
set 3: 75kg x10 half/partial reps
Decline DB Press
set 1: 35kg Dbs x7
set 2: 35kg Dbs x6
set 3: 35kg Dbs x5
Dumbbell Flyes
set 1: 27.5kg Dbs x7
set 2: 27.5kg Dbs x6
set 3: 27.5kg Dbs x6
Triceps
Skull Crushers
set 1: 40kg x4 --- To heavy, but who cares
set 2: 40kg x3
set 3: 40kg x2
EZ Bar Over Head Extensions
set 1: 35kg x6
set 2: 35kg x5
set 3: 35kg x4
One Arm Reverse Grip Push Downs
set 1: lvl 6 x8
set 2: lvl 6 x7
set 3: lvl 6 x6
set 4: lvl 6 x7
Awsome Workout! Cant Wait for Back and Biceps This Evening!
Chest
Dumbbell Bench Press
set 1: 45kg Dbs x8
set 2: 45kg Dbs x5
set 3: 47.5kg Dbs x6 half/Partial reps
Incline Barbell Press
set 1: 70kg x9
set 2: 70kg x6
set 3: 75kg x10 half/partial reps
Decline DB Press
set 1: 35kg Dbs x7
set 2: 35kg Dbs x6
set 3: 35kg Dbs x5
Dumbbell Flyes
set 1: 27.5kg Dbs x7
set 2: 27.5kg Dbs x6
set 3: 27.5kg Dbs x6
Triceps
Skull Crushers
set 1: 40kg x4 --- To heavy, but who cares
set 2: 40kg x3
set 3: 40kg x2
EZ Bar Over Head Extensions
set 1: 35kg x6
set 2: 35kg x5
set 3: 35kg x4
One Arm Reverse Grip Push Downs
set 1: lvl 6 x8
set 2: lvl 6 x7
set 3: lvl 6 x6
set 4: lvl 6 x7
Awsome Workout! Cant Wait for Back and Biceps This Evening!
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