"Look what I can do!!"

[creationd]

from Aug 25
Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
flat db press
25x10
45x3
60x3
75x1

working sets
Flat db press
90x/5/3 r/p
partials
Cybex Chest Press
155x17
Stretched chest

--Back--
Reverse grip pull-dows
195x7/4/3 r/p
partials
140x14

Close-Grip Cable Rows
150x7/4/3
Stretched back

--Delts--
Cybex overhead press
225x8/4/3 r/p
Reverse Flyes
110x20
stretched delts

--tris--
Close Grip Smith Bench Press
185x7
185x6
stretched tris

--traps--
Smith shrugs
335x7
335x6

--Core--
Back Ext.
95x15
100x15

Ab Machine
80x15
80x15


Stretched entire body
Food!

[creationd]

Workout from 8-27
supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
140x10
220x3
300x3
350x1

working sets
Cybex leg press
380x12
390x8
widow maker
Smith Squats
135x15
Stretched quads

warmup sets
--Hams--
Romanian Dead Lifts
305x7
305x6
Stretched hams

--Calves--
Seated calf raises
DC style
135x10
widow maker
90x20
Stretched calves

warmup sets
--Bis--
Barbell curls
100x8/5/3 r/p
stretched bis

--forearms--
Standing db wrist curls
75x15
75x10

Reverse dumbbell wrist curls
50x18
50x15


Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Cybex Chest press machine
50x10
110x3
160x3
200x1

working sets
Cybex Chest press machine
220x13/225x5/3 r/p
partials
160x11
Stretched chest

--Back--
Close-Grip Pulldowns
180x17/5/4 r/p

Smith rows
225x8
245x6
Stretched back

--Delts--
Overhead smith press
150x9/155x4/3 r/p
Stretched delts

--Tris--
Tri-Ext Machine
125x10/130x5/4 r/p
stretched tris

--traps--
Dumbbell shrugs
100x10
100x8

--Core--
Back Ext. Machine
95x15
95x15

Ab Machine
75x15
75x15

Stretched entire body
Took supps
Legs wed

[creationd]

Supplements
cardio 5 mins medium tension

Intra workout protein, caffeine and carbs
--Quads--
Warmup sets
smith Squats
15x10
135x3
155x3
225x1

working sets
smith squats
255x6
widow maker
Leg Press
270x20

leg ext.
215x9/5/4 R/P
Stretched quads

--Hams--
Seated Leg curls
140x9/5/4 r/p
Stretched hams

--Calves--
Leg Press calf raises
315x8 DC style +6 regular reps
Widow Maker
290x25
Stretched calves

--Bis--
Arm Curls Machine
115x7/4/3 r/p
Partials
70x12

--forearms--
Dumbbell Wrist Curls
80
65
50
30
15

Reverse Dumbbell Curls
50
35
20
10

did not count reps

Stretched bis/forearms and entire body
Post Supps

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
flat db press
25x10
45x3
60x3
75x1

working sets
Flat db press
95x6/4/3 r/p
partials
Cybex Chest Press
155x17
Stretched chest

--Back--
Pull-Ups
BWx8/5/3 r/p

Dumbbell Rows
80x10
80x8
Stretched back

--Delts--
Cybex overhead press
230x7/4/3 r/p
partials
130x14
stretched delts

--tris--
Cable Push-downs
120x10/5/4
stretched tris

--traps--
Behind the back Smith shrugs
225x10

--Core--
Back Ext.
95x15
100x15

Ab Machine
75x15

Stretched entire body
Food![/QUOTE]

[creationd]

Workout from 9/6
supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
140x10
220x3
300x3
330x1

working sets
Cybex leg press
390x12
405x10

Leg Ext.
210x10/9/7
stretched quads

warmup sets
--Hams--
One Legged Seated Leg Curls
75x10
80x8
Stretched hams

--Calves--
Seated calf raises
DC style
135x10
widow maker
90x20
Stretched calves

warmup sets
--Bis--
Arm Curl Machine
115x7/4/3 r/p
stretched bis

--forearms--
Standing db wrist curls
75
50
25

Reverse dumbbell wrist curls
50
40
20

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Cybex Chest press machine
50x10
110x3
160x3
200x1

working sets
Cybex Chest press machine
225x6/3/2 r/p
partials
Hammer Strength Press
180x17
Stretched chest

--Back--
Wide-Grip Pulldowns
185x6/4/4 r/p
partials
145x15

Smith Rack Pulls
375x6

Dumbbell Rows
85x8
Stretched back

--Delts--
Overhead smith press
155x7/4/3 r/p
widow maker
Reverse Flyes
120x20
Stretched delts

--Tris--
Overhead Ez-Bar Extensions
85x8
95x4
stretched tris

--traps--
Smith Shrugs
335x8
335x7

--Core--
Back Ext. Machine
100x15
100x15

Ab Machine
75x15
75x15

Stretched entire body
Took supps
Legs tues

[creationd]

]Supplements
cardio 5 mins medium tension

Intra workout protein and carbs
--Quads--
Warmup sets
Smith hack Squats
105x10
155x3
195x3
245x1

working sets
Smith hack squats
285x6
285x7
widow maker
Cybex Leg Press
270x23

Leg ext.
210x10/9/7 r/p
Stretched quads

--Hams--
Leg curls
140x10/8/7 r/p
Stretched hams

--Calves--
Leg Press Calf
330x18
330x5 DC style
widow maker
300x22
Stretched calves

--Bis--
EZ-Curl Bar
95x9/5/4 r/p

--forearms--
Dumbbell wrist curls
75
55
40
25
10

Reverse dumbbell wrist curls
45
35
25
10

did not count reps

Stretched bis/forearms and entire body
Post Supps, upper body thursday

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Smith Bench press
15x10
135x3
155x3
195x1

working sets
Smith Bench press
225x9/4/3 r/p
partials
Cybex machine press
155x20
Stretched chest

--Back--
Reverse close-grip pull-downs
170x6/155x5/4 r/p
partials
110x18

Smith Barbell Rows
245x8
245x7
Stretched back

--Delts--
Hammer Strength Overhead Press
210x10
220x8
230x7
stretched delts

--Tris--
Tri-Ext Machine
130x6/5/3 r/p
partials
70x10
stretched tris

--Traps--
Dumbbell shrugs
100x11
100x9

Stretched entire body
Took supps
legs Sunday

[creationd]

supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
140x10
220x3
300x3
350x1

working sets
Cybex leg press
390x12

Smith Squats
225x6/4/3 r/p
stretched quads

warmup sets
--Hams--
One Legged Seated Leg Curls
75x10
80x8
Stretched hams

--Calves--
Seated calf raises
135x15
145x13
widow maker
Leg Press Calf
320x20
Stretched calves

warmup sets
--Bis--
Cable Curls
110x9/6/5 r/p
stretched bis

--forearms--
Standing db wrist curls
75x10
75x6
50x12

Reverse Arm Curl Machine
75x9
80x7

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Cybex Chest press machine
50x10
110x3
160x3
200x1

working sets
Cybex Chest press machine
225x10/4/2 r/p
partials
160x15
Stretched chest

--Back--
Close-Grip Pulldowns
180x7/5/4 r/p
partials
120x11

Seated Cable Rows
150x8/155x5/3
Stretched back

--Delts--
Hammer Strength Shoulder Press
230x10/250x8/260x4 r/p
widow maker
Reverse Flyes
120x20
Stretched delts

--Tris--
Tri-Ext Machine
130x6/4/3
stretched tris

--Core--
Back Ext. Machine
100x15

Ab Machine
75x15

Stretched entire body
Took supps
Legs saturday

[creationd]

supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
140x10
220x3
300x3
350x1

working sets
Cybex leg press
390x13
400x8
stretched quads

Leg Extensions
210x9/8/7 r/p

warmup sets
--Hams--
Seated Leg Curls
140x8/5/3 r/p
Stretched hams

--Calves--
Leg Press calf raises
340x15
340x13
widow maker
300x23
Stretched calves

warmup sets
--Bis--
Seated Incline Dumbbell Curls
50x7/5/3 r/p
stretched bis

--forearms--
Standing db wrist curls
75x8

Reverse Arm Curl Machine
75x8

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min light cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
hammer strength incline press
50x10
90x3
180x3
210x1

hammer strength incline press
240x13/260x8/270x8
heavy set
300x6
partials
180x14
Stretched chest

--Back--
Pull-Ups
BWx9/5/4
partials
Wide Grip Pull-Downs
145x12

Dumbbell Rows
85x7
85x6
Stretched back

--Delts--
Smith shoulder press
155x10/160x4/4 r/p
Stretched delts

--tris--
Close-Grip Bench Press
185x6
185x5
stretched tris

--traps--
Behind the Back smith shrugs
245x8
245x6

--Core--
Back Ext.
100x15
120x15

Ab Machine
75x15

Stretched entire body

Took supps
legs thursday

[creationd]

from 9-29-11
supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Leg Extensions
40x10
90x3
150x3
190x1

working sets
Leg Extensions
210x10
210x9
widow maker
Smith Squats
135x17
stretched quads

Standing Leg Curls
80x10
90x8
Stretched hams

--Calves--
Seated Calf Press
145x6+7 dc style
145x11
widow maker
320x20
Stretched calves

warmup sets
--Bis--
Arm Curl Machine
115x7/4/3 r/p
stretched bis

--forearms--
Standing db wrist curls
75x9
75x7

Reverse db wrist curls
45x12
50x11

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

workout from 10/02/11
Took supps
5 min light cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
hammer strength incline press
50x10
110x3
200x3
270x1

hammer strength incline press
320x8/4/3
partials
Cybex bench press
160x18
Stretched chest

--Back--
Reverse grip pull-downs
195x7/4/3
partials
140x16

Smith Rows
245x7
245x6
Stretched back

--Delts--
Cybex shoulder press
230x9/4/4 r/p
Stretched delts

--tris--
Cable Rope Push-Downs
105x8/5/4 r/p
stretched tris

--traps--
Smith shrugs
335x7

--Core--
Back Ext.
120x15
130x10

Ab Machine
75x15

Stretched entire body

Took supps
legs tues

[creationd]

supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex Leg Press
150x10
220x3
320x3
360x1

working sets
Cybex Leg Press
400x10
405x8
widow maker
Leg Extensions
175x15
stretched quads

--Hams--
Smith Romanian Deads
285x8
305x6
Stretched hams

--Calves--
Leg Press Calf Raises
340x18
350x15
widow maker
Seated leg press calf
90x20
Stretched calves

warmup sets
--Bis--
Barbell Curls
105x6/3/2 r/p
stretched bis

--forearms--
Barbell wrist curls
90x15
100x5

Reverse arm curl Machine
80x9
85x6

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Smith Incline Bench press
45x10
135x3
175x3
195x1

working sets
Smith Incline Bench press
210x9/215x4/1 r/p
partials
Hammer Strength incline press
180x12
Stretched chest

--Back--
Wide-grip pull-downs
170x8/6/4 r/p
partials
140x12

Seated close-grip Rows
150x6
150x5
Stretched back

--Delts--
Hammer Strength Overhead Press
255x8/4/3 r/p
stretched delts

--Tris--
Tri-Ext Machine
130x6/4/3 r/p
stretched tris

--Traps--
Dumbbell shrugs
100x12

--Core--
Lower Back Extensions
130x15
130x15

Ab Extensions
75x15

Stretched entire body
Took supps

[creationd]

supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
150x10
220x3
310x3
360x1

working sets
Cybex leg press
400x10
widow maker
270x17

Leg Ext.
210x10/7/6 r/p
stretched quads

warmup sets
--Hams--
Seated Leg Curls
140x8/5/4 r/p
Stretched hams

--Calves--
Seated calf raises
145x10
145x10
widow maker
Leg press calf raises
310x21
Stretched calves

warmup sets
--Bis--
Arm Curl Machine
115x7/4/2 r/p
stretched bis

--forearms--
Standing db wrist curls
75x10
75x6

Reverse grip Arm Curl Machine
85x6
85x5

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Cybex Chest press machine
50x10
110x3
160x3
200x1

working sets
Cybex Chest press machine
230x9/4/4 r/p
partials
160x17
Stretched chest

--Back--
Close-Grip Pulldowns
180x6/4/3 r/p
partials
110x17

Dumbbell Rows
85x7
85x5
Stretched back

--Delts--
Smith Shoulder Press
160x7/4/3 r/p
widow maker
Reverse Flyes
120x20
Stretched delts

--Tris--
Close Grip Smith Bench
185x7
195x5
stretched tris

--Traps--
Behind the back smith shrugs
245x10
265x7

--Core--
Back Ext. Machine
130x20
140x15

Ab Machine
75x15
75x15

Stretched entire body
Took supps
Legs thursday

[creationd]

Supplements
cardio 5 mins medium tension

Intra workout protein, caffeine and carbs
--Quads--
Warmup sets
smith Squats
15x10
65x3
135x3
225x1

working sets
smith squats
255x6
285x3
widow maker
Leg Press
270x18

leg ext.
210x7/5/4 R/P
Stretched quads

--Hams--
Standing Leg curls
90x8
widow maker
Seated Leg Curls
95x20
Stretched hams

--Calves--
Leg Press calf raises
350x13
350x12
Widow Maker
Seated Calf Raises
90x20
Stretched calves

--Bis--
Seated Incline Dumbbell Curls
50x8/5/3 r/p
Partials
Arm Curl Machine
65x20

--forearms--
Dumbbell Wrist Curls
75x10/45x11
75x6/45x7

Reverse Arm Curl Machine
85x7
85x6

Stretched bis/forearms and entire body
Post Supps

[creationd]

Took supps
5 min light cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
hammer strength incline press
50x10
110x3
180x3
270x1

hammer strength incline press
330x7/4/3 r/p
partials
Stretched chest

--Back--
Pull-Ups
bwx9/4/4 r/p

Smith Rows
245x8
245x7
Stretched back

--Delts--
Hammer Strength shoulder press
255x12/260x6/6 r/p
Stretched delts

--tris--
Cable Rope Push-Downs
105x10/110x8/115x5 r/p
stretched tris

--traps--
Smith shrugs
335x8
335x6

--Core--
Back Ext.
140x20

Ab Machine
75x15

Stretched entire body

Took supps
legs tues

[creationd]

workout from 10-19
supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
160x10
230x3
320x3
365x1

working sets
Cybex leg press
400x11
widow maker
270x20

Leg Ext.
210x8/6/5 r/p
stretched quads

warmup sets
--Hams--
Seated Leg Curls
140x8/5/4 r/p
Stretched hams

--Calves--
Seated calf raises
145x12
145x15
widow maker
Leg press calf raises
310x20
Stretched calves

warmup sets
--Bis--
Cable Curls
115x8/5/4 r/p
stretched bis

--forearms--
Standing db wrist curls
75
55
35
20

Reverse grip Arm Curl Machine
50
35
25
15

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

workout from 10-22
took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Smith Bench press
15x10
135x3
165x3
195x1

working sets
Smith Bench press
230x9/235x6/3 r/p
partials
Cybex machine press
160x20
Stretched chest

--Back--
Reverse close-grip pull-downs
170x8/175x4/4 r/p
partials
115x20

Seated Cable Rows
160x6/4/3 r/p
Stretched back

--Delts--
Cybex Overhead Press
235x6/4/3 r/p
partials
150x16
stretched delts

--Tris--
Tri-Ext Machine
120x7/4/4 r/p
stretched tris

--Traps--
Dumbbell shrugs
100x12

--Core--
Back Ext.
140x20

Ab Ext.
70x20

Stretched entire body
Took supps

[creationd]

Supplements
cardio 5 mins medium tension

Intra workout protein, caffeine and carbs
--Quads--
Warmup sets
smith Squats
15x10
135x3
175x3
225x1

working sets
smith squats
255x7
285x2

Cybex Leg Press
310x12/320/8/7 R/P
Stretched quads

--Hams--
Seated 1 Legged curls
80x9
85x6
Stretched hams

--Calves--
Leg Press calf raises
350x18
360x12
Widow Maker
Seated Calf Raises
90x20
Stretched calves

--Bis--
Preacher Curls
80x9/85x6/4 r/p
Partials
Arm Curl Machine
70x20

--forearms--
Dumbbell Wrist Curls
50x17
50x13

Reverse Arm Curl Machine
85x7
85x6

Stretched bis/forearms and entire body
Post Supps

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Cybex Chest press machine
50x10
120x3
160x3
200x1

working sets
Cybex Chest press machine
230x10/5/4 r/p
partials
160x21
Stretched chest

--Back--
Reverse Close-Grip Pulldowns
170x7/5/3 r/p
partials
120x15

Dumbbell Rows
80x8
80x5
Stretched back

--Delts--
Smith Shoulder Press
160x8/5/3 r/p
widow maker
Reverse Flyes
120x20
Stretched delts

--Tris--
Rope Push-downs
115x7/5/4 r/p
stretched tris

--Traps--
Behind the back smith shrugs
265x8

--Core--
Back Ext. Machine
140x20

Ab Machine
75x20
75x15

Stretched entire body
Took supps
Legs saturday

[creationd]

workout from 10-30
supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
160x10
230x3
320x3
365x1

working sets
Cybex leg press
400x11
widow maker
smith squats
135x18

Leg Ext.
widow maker
175x17
stretched quads

warmup sets
--Hams--
Romanian Dead Lifts
285x8 305x6
Stretched hams

--Calves--
Seated calf raises
90x20
100x20
Stretched calves

warmup sets
--Bis--
Arm Curl Machine
110x8/4/3 r/p
stretched bis

--forearms--
Dumbbell Wrist Curls
55x15
55x11

Reverse grip Arm Curl Machine
85x7
85x6

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

Took supps
5 min medium cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
Smith Incline Bench press
135x10
155x3
175x3
195x1

working sets
Smith Incline Bench press
215x7/3/1 r/p
partials
Hammer Strength incline press
180x23
Stretched chest

--Back--
Wide-grip pull-downs
170x9/6/3 r/p
partials
140x12

Smith Rows
245x8
245x6
Stretched back

--Delts--
Hammer Strength Overhead Press
260x8/5/3 r/p
stretched delts

--Tris--
Close-Grip Smith Press
185x8
185x6
stretched tris

--Traps--
Barbell Smith shrugs
335x8
335x6

Stretched entire body
Took supps

[creationd]

workout from 11-3
supplements
cardio 5 mins medium tension

Intra workout, carbs and caffeine
--Quads--
Warmup sets
Cybex leg press
160x10
230x3
320x3
365x1

working sets
Cybex leg press
400x12
widow maker
270x20

Leg Ext.
210x9/6/4 r/p
stretched quads

warmup sets
--Hams--
Leg curls
140x7/5/3 r/p
Stretched hams

--Calves--
Leg Press Calf
300x25
300x25
Stretched calves

warmup sets
--Bis--
Seated Dumbbell Curls
50x8/4/3 r/p
stretched bis

--forearms--
Dumbbell Wrist Curls
60x15
60x12

Reverse grip Arm Curl Machine
85x7
85x6

Stretched bis/forearms and entire body
Post supps, protein

[creationd]

workout from 11-6
Took supps
5 min light cardio
rotator cuffs warmups

Intra-workout supplement, caffeine + carbs
--Chest--
warm-ups
hammer strength incline press
50x10
110x3
200x3
270x1

hammer strength incline press
330x8/5/3 r/p
partials
Cybex Chest Press
170x19
Stretched chest

--Back--
Pull-Ups
bwx9/5/4 r/p

Seated cable Rows
160x7/4/3 r/p
Stretched back

--Delts--
Cybex Overhead press
235x8/5/3 r/p
partials
150x15
Stretched delts

--tris--
Tri-Ext Machine
115x8/6/5 r/p
stretched tris

--traps--
Behind the Back Smith shrugs
265x9
265x7

--Core--
Back Ext.
150x20

Ab Machine
70x20

Stretched entire body

Took supps

[creationd]

workout from 11-8
Supplements
cardio 7 mins medium tension

Intra workout protein, caffeine and carbs
--Quads--
Warmup sets
smith Squats
45x10
135x3
195x3
225x1

working sets
smith squats
255x7
widow maker
Cybex Leg Press
270x20
Stretched quads

Leg Extensions
210x8/5/4 r/p

--Hams--
Seated Leg curls
140x7/5/3 r/p
Stretched hams

--Calves--
Seated calf raises
100x20
115x15
Stretched calves

--Bis--
Cable Curls
120x7/5/3 r/p

--forearms--
Dumbbell Wrist Curls
65x11
65x8

Reverse Arm Curl Machine
85x9
90x6

Stretched bis/forearms and entire body
Post Supps