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  1. #1
    30+-27 BMI omnisjdi's Avatar
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    Omnisjdi's Work Out Journal.

    Hey All.

    Ok I'm going to go ahead an add my work out journal here. Feel free to comment. Couldn't get it to work on my Bodyspace account.
    Today I did Chest, Triceps, and Abs.
    1. Bench Press: 2x45lbs 16,16; 3 x 105lbs 12,12,11, 1x45lbs 24
    2. Incline Bench Press: 2x45lbs 16,16; 2x75lbs 12,12; 1x65lbs 12; 1x45lbs 24
    3. Incline Fly: 2x10lbs 16,16; 3x25lbs 12,12,12; 1x10lbs 24.
    4. Dip: 6,4,4
    5. Triceps Press Down: 2x10lbs 16, 3x40lbs 12,12,12,1x10lbs 24
    6. Triceps Extension Seated (Two handed One Dumb Bell):
    2x15lbs 16, 16; 3x40lbs 10,12,12, 1x15lbs 24
    7. Cable Crunches 3x30lbs 20,20,20
    8. Side Cable Crunches: 3x30lbs 20,20,20 (left and right side)
    This work out is based on the "Blistering Biceps" work out in Maximum Fitness Magazine.
    I tend to do giant sets (I prefer circuit training. The first two sets are warm up sets. I do the full body work outs when I do my working sets. The final set is a pump set. I've only been lifting for a little over a year now. Started in the middle of Jan. '07. Some of these lifts are first time lifts for me. I hit muscle failure midway through the 11th rep in the third set of my bench press.

    Jeff.
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  2. #2
    Road Warrior DNG's Avatar
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    Welcome to journaling world, Jeff!
    Regards,

    Duncan



    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=6716581
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  3. #3
    No longer in denial Nikonguy's Avatar
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    Good start there omnisjdi. Welcome to the journals.
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  4. #4
    Registered User orca's Avatar
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    Welcome Jeff.
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    Registered User Tifflex's Avatar
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    Welcome Jeff.
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  6. #6
    30+-27 BMI omnisjdi's Avatar
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    Day Two Back, Biceps, Abs.

    Hey All.

    For day two I selected the Reps Back work out for depth. Since its part of the Maximum Fitness "Blistering Biceps" routine I also added an extended set of Preacher Curls. I also added a few ab exercises since I've decided to do abs at every work out.
    1. Bent Over Barbell Row.
    2x24 20lbs, 2x10 40lbs, 1x8 50lbs, 1x24 20lbs
    2. Seated Cable Row.
    2x24 30lbs, 1x12 120lbs, 1x10 130lbs, 1x8 140lbs, 1x36 30lbs.
    3. Supported T-bar Row.
    2x24 10lbs, 1x12 35lbs, 1x10 45lbs, 1x8 50lbs, 1x36 10lbs.
    4. One Armed Dumb Bell Rows.
    2x24 10lbs,1x12 45lbs, 1x10 45lbs, 1x8 50lbs, 1x36 10lbs.
    5. Preacher Curl. 1x20 10lbs, 1x10 35lbs, 2x8 30lbs, 3x8 25lbs.
    6. Back Extensions 3x15
    7. Decline Crunches 3x15
    B. Ball Crunches 3x15
    9. Ball Side Crunches 3x15

    Jeff
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  7. #7
    30+-27 BMI omnisjdi's Avatar
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    Day 3 Quads, and Calves Almighty.

    1. Leg Extension: 12x35lbs, 10x45llb, 4x8 60,80,80,80lbs
    2. Leg Press: 12x90lbs, 3x8 270lbs
    3. Hack Squat: 3x10 180lbd
    4. Leg Extension: 2x12 60lbs(feet in) 2x12 60lbs (feet out)
    5. Lying Leg Curl: 12x40lbs, 3x8 70,80,90lbs
    6. Standing Calf Raise: 3x12 230,230,240(different machine)lbs.
    7. Seated Calf Raise (Leg Press Machine) 3x20 270lbs
    8. Knee (Bench) 3x15
    9. Knee Raise Hanging 3x15
    10. Knee Oblique Raise Hanging 3x15 (each side).

    Notes this is the work out when I looked at the 270lbs Leg press, and wondered about muscle failure at the bottom of the lift, and said to myself "Not Today Mother..." Finished two more sets at 270lbs.

    Jeff
    So Close to the 6 Pack:)
    On My Way To 10-15% Body Fat.
    "Putas del Fuego por vida"
    "Duck for life"
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  8. #8
    30+-27 BMI omnisjdi's Avatar
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    Day 4: Back, Shoulders, Biceps, and Abs.
    1. Dumb Bell Rows: 2x16 15lbs, 1x12 60lbs, 1x10 55lbs, 1x8 60lbs
    2. Dumb Bell Shrugs: 2x16 15lbs, 1x12 60lbs, 1x10 55lbs, 1x8 60lbs
    3. Arnold Press: 2x16 10lbs, 1x12 25lbs, 1x10 25lbs, 1x12 20lbs
    4. Standing EZ Bar Curl: 2x16 20lbs, 2x6 70lbs
    5. Standing Unilateral Cable Pull: 2x16 15lbs 1x12 40lbs, 1x8 50lbs, 1x10 45lbs.
    6. Preacher Curl: 2x16 10lbs, 2x10 25lbs, 1x12 20lbs.
    7 Cable Hammer Curls: 2x16 20lbs, 3x12 60lbs.
    8. Side Cable Extension: 3x15 30lbs
    9. Kneeling Cable Crunch: 3x15 30lbs
    10 Ball Cable Crunch: 3x1530lbs.

    Hey all so here is the end of my first week split. My weight was 184lbs for most of the week 185lbs Saturdays.
    The stats include both arms for those exercises using one arm at a time.
    This was an experiment day for some of these exercises as well. Once again Haven't done several of these exercises before today. Also used new heavier weights for others. Hence some of the inconsistency.
    Comments? Suggestions?
    Bear in mind I've only been lifting for a little over a year.

    Jeff.
    So Close to the 6 Pack:)
    On My Way To 10-15% Body Fat.
    "Putas del Fuego por vida"
    "Duck for life"
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  9. #9
    30+-27 BMI omnisjdi's Avatar
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    Omnisjdi's Rock Hard Summer Challenge.

    Hey Y'all.

    Just finished week one of the "Rock Hard Challenge Training Program" in the July '08 issue of Muscle & Fitness. Can't enter the contest featured in the magazine, but thought I'd go along; and see what I could accomplish.

    Day 1. Chest and Triceps.
    1. Incline Press: 2 warm up sets. 45lbsx16, 105lbs x 6,6.6; 95lbs x 10;
    85lbs x 12, 12.
    2. Bench Press: 135lbs x 6,6,6; 115lbs x 10, 95lbs x 12, 12
    3. Decline Flye: 25lbs x 12, 12, 12, 12.
    4. Bench Dip: 35lbs x 6,6,6; 25lbs x 10; 15lbs x 12,12
    5. Smith Machine Close Grip Bench Press: 150lbs 5,4; 145 x 4; 135 8 (RP+2)
    115 x 12 (last three Rest Pause).
    6. Triceps Extension Lying: 70lbs x 6,6; 60lbs x 10; 40lbs x 12,12.
    Triceps were a really bad day for me that day.
    My form on the Tricep Extensions was really bad. Also the first time for doing weighted Bench Dips.

    Day 2 Legs, Abs, and Calves.
    1. Leg Extensions: 2 Warm up sets 30lbsx16; 90lbs x 12, 12.
    I use Leg Extensions as a warm up set. So won't be packing on all that much weight.
    2. Smith Machine Squats: 190lbs x 6,6; 165lbs x 10, 155lbs x 12, 12.
    3. Leg Press: 330lbs x 6,6; 300lbs x 10; 290lbs x 12, 12.
    4. Lunges: 35lbs x 6,6; 25lbs x 10; 15lbs x 12, 12.
    5. Lying Leg Curls: 90lbs x 12, 12.
    6. Crunches: 20, 20
    7. Reverse Crunches. 20, 20.
    8. Leg Press Calf Raise: 300 x 14, 20
    9. Seated Calf Raise: 100lbs x 12, 12.

    Day 3 Shoulders, Abs, Calves
    1. Overhead Dumbell Press: 2 warm up sets 10lbs x 16, 35lbs x 6,6,6; 30lbs x 10; 25lbs x 12,12.
    2. Upright Rows Ex Bar: 70lbs x 6, 6; 60lbs x 10, 50lbs x 12, 12.
    3. Bent Over Laterals: 20lbs x 12, 12 (struggled with poor form on the last set).
    4. Crunches 20,20
    5. Reverse Crunches: 20, 20
    6: Leg Press Calf Raise: 330 x 12,12
    7. Seated Calf Raisse: 100lbs x 12,12

    Day 4 Back and Biceps
    1. Bentover Rows: Two warm up sets 30lbs x 16, 70lbs x 6,6,6; 60lbs x 10; 50lbs x 12, 12
    2. Seated Rows: 150lbs x 6,6,6; 140lbs x 10; 130lbs x 12,12
    3. Lat Pulldown: 130lbs x 6,6; 120lbs x 10; 110lbs x 12, 12
    4. Barbell Curl: 70lbs x 6,6; 60lbs x 10, 40lbs (50lb barbell not available) x 12,12
    5. Incline Curls: 30lbs x 6,6; 25lbs x 8 (goal of 10); 20lbs x 12,12.
    6. Preacher Curl: 27.5lbs x 10, 10.

    Thats it for week one folks.
    Side not the 135 sets for Bench Presses represent the first time doing multiple sets of Bench Presses at 135lbs. Had a spotter, but didn't need him.

    Jeff
    So Close to the 6 Pack:)
    On My Way To 10-15% Body Fat.
    "Putas del Fuego por vida"
    "Duck for life"
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