"Hell in a Cell. Bringing ANIMAL to a whole new level."

[Iceiktitan]

Let me see what I can do!

Originally Posted by jaim91

Hey!!!

So (the other) Matt and I were discussing the lack og FLA ABCs....you gotta get something going for us!!

[Iceiktitan]

9/2/2009: Biceps/Traps/Side Delts

Dumbell Curls
w.u 10's x 15/15, 15's x 12/12, stretching
25's x 12/12, 30's x 12/12, 35's x 8/8

Cable Curls with small staright bar
5p x 10, 6p x 12, 7p x 10

Dumbell Preachers
15 x 12/12, 15 x 12/12, 15 x 12/12

Barbell Shrugs 135 x 15, 135 x 15, x 135 x 20, 135 x 20
ss
Side Delt Raises 10's x 15, 10's x 12, 15's x 12, 15's x 10

Notes: I added in one extra set for a total of 9 for biceps instead of the usual 8. I will see how I recover whether or not to keep it at 9 or back down to 8 again. I didn't figure I'd hit traps today but I felt good so I threw them in. I didn't have my wrist straps so I went low weight/high reps to get a good burn and work on my grip.

[Iceiktitan]

9/4/2009: Back

Smith Barbell Row
w.u (bar "15lbs" x 20/105 x 20/stretch)
135 x 12, 155 x 12, 175 x 15, 185 x 13

1 Arm Row
65 x 12/12, 70 x 12/12, 75 x 12/12

Close Grip Lat Pulldown
7p x 15, 8p x 12, 7p x 15

Full Deadlifts
w.u (bar x 10/stretch)
95 x 15, 115 x 12

Cooldown

Notes: School's back in session so the routine will be revamped. For the most part, each bodypart will get their own day and be smashed hard. ABC at the bodyshop coming soon. Can't wait to be back in one of the most hardcore gyms I have ever been to.

[Iceiktitan]

9/6/2009: Pecs/Calves

w.u
Stepper for 5 minutes
Quad and hamstring stretches
Pec Stretches

Dumbell Pullover
15 x 20, 20 x 20

Dumbell Fly
35's x 10, 45's x 10, 55's x 10

Low Cable Crossovers
3p x 12, 3p x 12, 3p x 12

Donkey Calf Press
45ps x 12, 45ps x 12, 45ps x 12

Calf Press on Leg Press
45ps x 12, 50ps x 12, 55ps x 12

Standing Calf Machine
40lbs x 10 wide toes out 5 neutral 5 narrow, 40lbs x 10 wide toes out 5 neutral 5 narrow

Cooldown:
Treadmill for 5 minutes
Quad and hamstring stretches
Pec stretches


Other Notes: Today was a non-power pec day and it felt amazing. Calves were pumped so hard it hurt but a good pain is the right way to go. Next time this day comes up I will do a power pec day with incline work. I will be stating away from flat work for awhile because incline seems to be bringing up my chest pretty well. People's comments and the mirror don't lie. Things are headed in the right direction!

[jaim91]

Originally Posted by Iceiktitan

People's comments and the mirror don't lie. Things are headed in the right direction!

You can't say that and NOT post pics....you tease! :P

P.S. How are the sleep issues coming? You ok with that now?

[Iceiktitan]

Lol. You are a picture fanatic. haha. much love!

Sleep issues are gone. Heavy stress and working too much on a nightshift at that will make your body hate you.......

Originally Posted by jaim91

You can't say that and NOT post pics....you tease! :P

P.S. How are the sleep issues coming? You ok with that now?

[Iceiktitan]

9/8/09: Quads/Hams/Rear Delts

w.u.
Treadmill for 5 minutes
Arm Circles

Rear Delt Flys
25 x 15, 35 x 15, 45 x 15, 55 x 15

Leg Extensions
2p x 25, 2p x 15
Quad and Hamstring Stretching

SS Leg Press /Hamstring Stance 90 x 12 180 x 12 270 x 12
/Quad Stance 90 x 10 180 x 10


Hib abduction
4p x 15, 4p x 15

Hib adduction
10p x 15, 12p x 15

Reverse Hack Squats (*Includes BW of 180)
200 x 15, 230 x 15, 270 x 10, 290 x 10, 310 x 8

Machine Hamstring Curl
2p x 15, 2p + 6.5 x 15, 3p x 12, 3p + 6.3 x 8 drop to 3p x 7

Cooldown

[Iceiktitan]

9/10/2009: Biceps/Side Delts/Traps

w.u.
Treadmill for 5-10 minutes

Side Dumbell Raises
w.u. 5lbs x 15
10lbs x 10, 15lbs x 10, 20lbs x 15

Two Arm Cable Concentration Curls
w.u 2p x 20
5p x 12, 6p x 12, 7p x 12

Dumbell Curls
25's x 10/10, 30's x 10/10, 35's x 7/7

Barbell Shrugs
w.u. Bar x 15, 135 x 15
225 x 10, 245 x 10, 275 x 10

Dumbell Concentration Curl on Flat Bench
20lbs x 12/12, 20lbs x 12/12

Cooldown

[Iceiktitan]

9/12/09: Back

Warmup:
Treadmill for 5 minutes
Stretching

Smith Barbell Row
w.u (bar x 20, 85 x 20)
135 x 10, 155 x 10, 175 x 10, 195 x 12

1 Arm Row
65 x 12, 70 x 12, 75 x 12

Wide Lat Pulldown
6p x 10, 7p x 10, 8p x 12

Full Deadlifts
w.u. (bar x 10, stretching)
135 x 20, 135 x 15, 135 x 8 *catching some air*12*catching some air 15

Cooldown:
Treadmill and Stretching