DUBB'S Workout Journal

[dubb]

Todays workout was Shoulders and arms followed by 50 min of Cardio

Shoulders
Superset
Lateral Raise 4 sets of 12 reps 25,30,35,40lbs
Rear Raises " "

Giant Set
Reverse Pec Dec 4 sets of 12,10,8,6 reps 70,80,90,100lbs
Lateral raise Machine 4 sets of " " 65,75,85,95lbs
Hammer BNPress 4 sets of 12,10,8,8 reps 180,190,200,210lbs
Seated Military press machine 4 sets of 12 reps 130,140,150,190lbs

Barbell Upright rows 4 sets of 6 reps 110,100,90,80lbs

Arms
Superset
Rope Pushdowns 4 sets of 20-25 reps 60,70,80,100lbs
V bar pushdowns " " 100,120,130,140lbs

Alternate dumbell curls 4 sets of 12,10,8,6 reps 40,45,50,55

Preacher Curl Machine 4 sets of 8 reps 80,90,100,80lbs
Straight bar drag Curls 4 sets of 12,10,8,6,reps 100,110,120,130lbs

Close Grip Bench press 4 sets of 12-15 reps 225lbs

Super set
Tricep pushdown dip machine 4 serts of stack to failure
One Arm preacher curls 4 sets of 40,50,60,lbs to failure

[dubb]

Back with 50 min of cardio

4 sets of 12 w/ 2,3,4,5 plates Tbar rows
4 sets of 12 hammer pulldowns
4 sets of 12 machine rows
4 sets of 12 reverse pulldowns
2 sets of one arm rows 90lbs

[dubb]

Chest and Legs folllowed by 45 min of cardio

Incline bench press 6 sets of 20,15,8, 8,20 reps w/135,225,315,225,135lbs

Barbell Bench press 4 sets of 25,8,8,8 reps 4w/ 135,225lbs

Decline Bench Press 4 sets of 8 reps w/225lbs

Dumbell Flys 4 sets of 12 reps w/60lbs

Legs

8 sets of leg extensions to failure 70,80,90,110,120,130,140,150lbs

8 sets of sissy squats to failure

4 sets of step ups 10 reps

[dubb]

Todays workout was Shoulders and Arms
Followed by 40 min of cardio

Shoulders
Standing lateral raises
1 set of 12,10,8,6 reps 20,25,30,35,40lbs

Giant set

Reverse pec dec 4 sets of 12, 10,8,6 reps w/ 70,80,90,100lbs
Seated lateral raise machine 4 sets of 15 reps 65,70,75,85lbs
Hammer Behind the neck press 4 sets of 12 reps 180lbs
Seated Military press 4 sets of 12,10,8,6 reps w 130,140,160,190lbs

Cable Upright rows
4 sets of 8 reps w/160lbs

Arms
Giant set
Rope pushdowns 4 sets of 25,20,15,15 reps 70,80,90,100lbs
V bar push downs 4 sets of 20,15,15,15 reps 100,110,120,130lbs
Alternate curls 4 sets of 12,10,8,6 reps 40,45,50,55lbs

Giant set
Straight bar curls 4 sets of 8 reps 80,90,90,100lbs
Preacher One arm machine curls 4 sets of 40,50,60,50lbs
Close grip bench press 4 sets of 12-15 reps 225lbs

Super set
4 set of 12 reps cable concentration curls 25lbs
4 sets to failure machine dips

[dubb]

Today workout was calves and hamstring followed by 50 min of cardio

Leg press calve raises 9 sets of 20-25reps 7plates
Seated calve raises 9 sets of 20 reps 3 plates

Superset
lying leg curls 4 sets of 12,10,8,6reps 100,110,120,130lbs
Unilateral leg curls 4 sets of 12,10,8,6 reps 50,60,80,90lbs
Seated leg curls 4 sets of 12,10,8,6 reps 130,140,150,160lbs

[RichValentine]

Wow those Giant sets have high volume. Nice workouts. Keep it up.

[dubb]

Today was my first workout in two weeks since my back has been bothering me!

Chest and 40 min of Cardio

Incline Bench Press

4 sets of 25,25,12,12,12reps w/135,135,225,225,225
4 sets of Bench Press w/225 6 reps
3sets of dips to failure
4 sets of pec decs 90,100,110,120lbs

[dubb]

Today I did quads and calves followed by 35 min of Cardio

Quads 3 sets of Dumbell ext. Drop sets

3 set of stack(250lbs) with 6 drops ending with 80lbs

" "

" "

Sissy Squats

4 sets of suats with bodyweight
2 sets of s. squats with 25lbs, 35lbs

[dubb]

Biceps and Triceps

Giant Sets
Triceps Pushdowns superseted with rope pusdowns
4 sets of 15-20 reps

One arm cable curls superseted with straight bar cable curls
4 sets of 12 reps

Alternate Curls superseted w/Close grip bench press

4 sets of 12,10,8,6 reps

Preacher curls supperset w/ machine pushdowns

4 sets of 12 reps

[dubb]

Chest

Incline Bench Press

6 sets of 25, 25, 12, 12, 8 reps

Bench Press

4 sets of 12,10,8,6reps

Dips

4 sets till failiure

Pec dec

4 sets of 12 reps

[dubb]

Chest and Back

Incline Bench Press Smith Machine superset with dumbell rows

1 set of 135 15 reps - 1 set of db rows 60lbs, , 12 reps
1 set of 225 15reps , 1 set of dumbell rows 80lbs, 12 reps
1 set of 315 , 10 reps - 1 set of db rows 110,12 reps
1 set of 315, 10 reps - 1 set of db rows 12 reps, 120lbs
1 set of 315 8 reps- 1 set of db rows 120lb, 9reps

Smith Machine Bench supset with Hammer Pull downs

4 sets of 315 x 8 reps 4 sets of pulldowns w/ 200lbs

Dumbell flys supersetted w/rope pulldowns and reverse pulldowns

dumbell flys 4 sets of 12 w/60lbs - 4 sets of 8 to 10 reps

[dubb]

Quads

6 set of leg extensions from 100lbs to whole stack

6 sets of squats on machine ending with 540lbs

6 sets of leg press ending with 900lbs

5 sets of unilateral leg extensions with 100lbs

[dubb]

Chest and Back

Incline Bench Press Superset w/chinups

1 set of 15,15,12,10,8,5,3 reps w-135,135,225,315,365,405 Incline Bench
4 sets of 12 reps on Chinup machine two wide grip, two sets close grip

Bench Press super set w/dumbell rows

Flat Bench 1 set of 15,12,8,5 reps w/ 135,225,315,315
Dumbell rows 4 set of 12 reps w/ 80,100,120,130

Incline Flys w/Cable rows

4 sets of 15 reps w 60lbs Flys
4 set of 130,150,170,190lbs cable rows

Low cable crossovers 4 sets of 12 reps w/40,40,50,60lba
Hammer machine rows 4 set of 12 reps 180lbs

3 set of pushups to failure

[dubb]

Arms

Cable curls
4 sets of 100,120,140,160lbs
Rope pushdowns
4 sets of 15-25 reps w/ 100,120,140,160lbs

Close grip bench
4 set of 12-15 reps w/225,315,315,225
Dumbell Curls 4 sets of 12,10,8,6 reps 45,50,55,60lbs

Cable preacher curls 4 sets of 12 reps w/ 80,80,100,100
Standing dumbell ext 4 set of 25 reps 40,50,60,80lbs

2 sets of hammer curls and 2 sets of hammer cable curls 6 to 8 reps 60lbs
4 sets of overhead tricep extensions 140lbs

[dubb]

Shoulders /Traps

Side lateral dumbell raises 4 sets of 12-15 reps 20.25.30.40lbs
Bent over rear dumbell raises 4 sets of 12 reps 20,25,30,40lbs
Reverse Pec dec 4 sets of 12,10,8,8, reps 80,90,100,110
Side lateral machine 4 sets of 15 reps 100,120,130,145lbs
Behind the neck Hammer machine 4 sets of 12,8,8,12 reps 180,270,270,180lbs
Seated military press 4 sets of 15 reps 130,140,150,160lbs
Cable upright rows 4 sets of 8 reps 205lbs

Dumbell shrugs 3 sets of 12 reps 120lbs

reverse smith machine shrugs 2 sets of 12 reps 205lbs
front smith machine shrugs 1 set of 12 reps 205 lbs

[dubb]

Quads

Leg extensions
6x20-25reps 100,130,150,170,210,stack

Squat Machine
4 sets of 12,10,8,6 reps 270,360,450,540lbs

Leg press

4 sets of 12,10,8,4 reps 540,630,720,810lbs

Leg extns 4 sets of 12 reps 100,110,120,130lbs

50 min cardio

[dubb]

Chest and Back

Incline Bench 1x135,225,315,405,315,225lbs
Barbell Rows 1x135,225,315,315,315

Bench Press 1x135,225,315,405
One Arm Dumbell Rows 1x60,80,100,120

Incline Flys 4x60lbs
cable rows 1x130,150,170,200

4 sets of pushups to failure

50 min cardio