After perusing this forum for the last few months, I've decided to go ahead and make one of my own. This is really for myself but feel free to read and comment. I'll answer any questions you have.
A little about myself:
Age: 18
Height: 5'7
Weight: 160lbs
Bodyfat %: 6-7%
I recently competed in two shows. The OCB Spirit of America was my first show ever and I placed 2nd in the teen division and 4th in the novice! I was very proud of that, especially since I was the youngest one at the show!
My second show was the INBF Northeast Classic. I placed 2nd in the teens and 5th in the junior divisions. After placing in both shows, I am very motivated to keep going and to eventually be a pro! Props to Layne Norton. He helped and guided me for my 2 shows and I have learned so much because of him.
Split
Sunday Upper Power
Monday Lower Power
Tuesday Off/HIIT
Wednesday Chest/Back Hypertrophy
Thursday Shoulders/Arms Hypertrophy
Friday Quads/Hams/Calves Hypertrophy
I originally had a 5 day split where I trained every body part once a week, but I've been using this split lately and I love it.
Diet
Protein: 240g
Carb: 155g
Fat: 40g
Calories: 1950 kcal
I am coming off a contest prep diet so I am slowly adding back calories. Depending on how my weight goes, I will add 15-25g carbs and 5g fat back into my diet per week while slowly lowering my protein to around 220g a day.
Lets do this! It's time to grow and develop!
|
-
05-11-2008, 09:13 AM #1
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Rigit23's Journey to Mass, Strength, and ultimate power!
*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-11-2008, 09:23 AM #2
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Upper Power
BB Incline Bench
165x5
165x5
165x5
165x5
Dumbell Fly
35x 8,6,4 (Rest Pause set)
T-bar Rows
180x5
180x5
180x5
180x5
Lat Pulldown
170x 8,6,4 (Rest Pause Set)
DB Shoulder Press
60x5
60x5
60x5
60x5
Bent-over rear Delt raise
20x 8,6,4 (Rest Pause set)
Skullcrushers
95x5
95x5
95x5
95x5
V-bar Pressdown
150x 8,6,4 (Rest Pause set)
EZ Bar Curl
85x5
85x5
85x5
85x5
Seated Incline Curls
25x 8,6,4
Weighted Crunches
3 sets
20 minutes Light cardio
Comments
I am still going relatively light, as my body needs to readjust to offseason training. I'd say this workout was at about 85% of my potential, which is good for me. It felt really great to finish this workout using the weight I did! I definitely see some PR's in the upcoming few weeks!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-12-2008, 07:31 AM #3
-
05-12-2008, 09:37 AM #4
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Thanks Layne! I'm dedicated to being Bigger, Leaner, and ultimately a better competitor in my next show!
This off season my goals are the following:
1. Bring up my rear delts, lower back, biceps peak, and triceps. As well as add more hamstring mass and definition!
2. Deadlift 405 for 5, Bench 275 for 5, and Squat 375 for 5
3. Get more quad separation!
LETS DO IT!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
-
05-12-2008, 09:43 AM #5
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Lower Power
Stiff Legged Dead Lift
225x5
225x5
225x5
225x5
225x5
Lying Leg curl
140x10
140x8
Barbell Squat
275x5
275x5
285x5
295x5
305x4
Leg Extension
140x10
140x10
Seated Calve Raise
90x8
140x8
140x8
Calve Raise on the Leg press
340x8
400x8
420x8
440x8
Comments
Wow! What a workout. Still not at 100%, probably worked at around 90% today but I still felt it! For my calves, I do them VERY slowly and really get a good contraction. I do an explosive rep, lower for 3 seconds, and stay at the bottom for 2 seconds and repeat. I am still very full and vascular and I am feeling great! I definitely see some epic PR's in the near future!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-13-2008, 08:39 AM #6
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
HIIT Cardio
5 minute warmup
10 HIIT Intervals
15 minutes incline walking (10% incline @ 3.8mph)
5 HIIT Intervals
5 minute cooldown
Comments:
As much as I dislike doing HIIT cardio, I feel amazing afterwards and I KNOW it will bring the separation in the quads! Tomorrow is Chest/Back Hypertrophy and I cannot wait!
I upped my carbs to 165g and fat to 45g while lowering my protein to 235g*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-14-2008, 02:42 PM #7
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Chest/Back Hypertrophy
Incline Dumbell Press
65x10
65x10
65x10
Machine Chest Press
200x10
200x10
200x10
Incline Dumbell Fly
35x12
35x12
35x12
Cable Crossover
70x 8,6,4 (Rest Pause)
One Arm Dumbell Rows
65x12
65x11
70x10
Lat Pulldown
170x10
160x10
150x10
Cable Rows
170x10
170x10
170x10
Straight Arm Pulldown
90x 8,6,4 (Rest Pause)
Comments
Very hardcore. The pump I got was ridiculous and I had veins coming out of everywhere! I'm feeling great on this split and I cannot wait to keep at it and grow!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-15-2008, 01:25 PM #8
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Shoulders/Arms Hypertrophy
Dumbell overhead Press
40x10
40x10
40x10
Side Lateral Raise
20x12
20x12
20x10
Rear Cable Raise
30x12
30x12
30x12
Close Grip Bench Press
135x12
135x10
135x10
Rope press downs
90x12
90x12
90x10
Dumbbell Curls
35x10
35x10
40x 8
One Arm Preacher curls
25x12
25x12
Comments
Man! What a crazy pump I got workout out today! I really am feeling it with this routine! I did all my reps VERY slowly and really felt the contraction of the muscle. I have been sore after all my workouts so it definitely feel like they are working. I am vascular as hell and 5 pounds heavier than I was 2 weeks ago! Still very lean too!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
-
05-16-2008, 08:49 AM #9
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Legs/Calves Hypertrophy
Leg Press
4 plates x12
4 plates + 25x10
4 plates + 25x10
Walking Lunges
25x10
25x10
25x10
Leg Extension
140x10
125x12
Dumbbell SLDL
40x12
45x10
45x10
Leg Curls
140x10
140x10
125x10
Seated Calve raise
90x10
90x10
110x10
Standing Calve Raise
420x10
440x8
420x10
Comments
Very solid workout today, really felt it in my hamstrings which is good because they need some work! I weighed myself this morning and I weighed in at 157.5 lbs! I actually lost weight by adding more calories! It seems that my metabolism is starting to speed up with the slow addition of calories so I'm raising my carbs and fats. My diet is going to look like this:
Fat: 50g
Carbs: 180g
Protein: 230g
Calories: 2090 kcal*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-17-2008, 07:55 AM #10
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Off Day
Today is a much needed day of rest. I went to prom yesterday so I cheated a little bit on my diet. I weighed in at 161.5 today! I don't know how one gains 4 pounds in one day, but I'm assuming its not all fat because I look the same haha.
I am lowering my carbs to 125g today and raising protein to 240g while keeping fat at 50g. Tomorrow I graduate!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-18-2008, 10:55 AM #11
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Off Day
I decided to take another day off because I was still pretty sore and I didn't feel good this morning. On top of everything, I graduated today so I didn't want to force meals into the ceremony! lol
This weekend has been pretty bad diet wise. Friday it went well until prom where I had to eat prom food and I ate too much . Saturday was terrible as well, I just got bored and started eating and couldn't stop. I never want to be like that again.
Today hasn't been too bad. I had a good healthy breakfast and went to graduate and afterwards we went out for lunch where I had chicken Marsala and a salad with a few rolls. I plan on sticking with low carb foods for the rest of the day and maybe taking a brisk walk just to keep things moving. Back to 2100 calories tomorrow and for the whole week.
I'm going to see the Sox on thursday!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-19-2008, 09:13 AM #12
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Upper Power
BB Incline Bench
170x5
170x5
170x5
180x5
Dumbell Fly
40x 8,6,4 (Rest Pause set)
Bent Over BB rows
185x5
185x5
185x5
195x5 PR
Lat Pulldown
170x 8,6,4 (Rest Pause Set)
DB Shoulder Press
65x5
65x5
65x5
70x4
Side Laterals
20x 8,6,4 (Rest Pause set)
Skullcrushers
100x5
100x5
100x5
105x5
Rope Pressdown
100x 8,6,4 (Rest Pause set)
EZ Bar Curl
90x5
90x5
90x5
95x5
Seated Incline Curls
25x 8,6,4 (Rest Pause)
Comments
Man I was a freaking OX today! I am extremely close to hitting more PR's and I cannot wait for the next upper power day to do some damage! I am 10 lbs lighter than last off season and I have the same, if not greater, strength and size. I feel great!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
-
05-20-2008, 09:18 AM #13
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Lower Power
SLDL
255x5
255x5
255x5
255x5
255x5
Lying Leg Curl
145x10
145x8
BB Squats
295x5
295x5
295x5
305x5
305x5
Leg Extension
150x10
150x10
Calf Raise on Leg Press
420x10
440x10
460x10 PR
Seated Calve Raise
110x10
110x9
110x9
Comments
Another great and powerful workout. SLDL were heavy but I still felt I could get a few more pounds on them. Squats were great. Really felt the quads working and I see me breaking my PR very soon (315x6). Even though I am not using optimum weight, I feel that my form has increased 10 fold, which is more important to me.
I lost weight with my calories at 2250 so I upped them to around 2400
Macros:
Fat- 55g
Carbs- 240g
Protein- 235g*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-21-2008, 08:27 AM #14
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
HIIT Cardio
5 minute warmup
10 HIIT Intervals
15 minutes incline walking (14% incline @ 3.5mph)
5 HIIT Intervals
5 minute cooldown
Comments
Talk about tiring! Nothing gets me rocking like a good HIIT session! Nothing too new here, my quads were burning by the last interval!
I actually am down another 2lbs from yesterday when my calories were at 2400! Since today is an off/HIIT day I lowered my calories to 2250 but tomorrow they are going to be at 2600 with Macros being
Fat-65g
Carbs- 270g
Protein- 230g*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-22-2008, 06:57 AM #15
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Chest/Back Hypertrophy
Flat Dumbbell Press
80x8
80x7
80x6
Incline Dumbbell Press
65x10
65x10
65x10
70x10
Flat Dumbbell Fly
45x10
45x10
45x10
Inclined Cable Crossover
60x10
60x9
60x9
Bent-over BB Rows
135x12
135x12
135x12
Bodyweight Pullups
BWx10
BWx10
BWx10
Lat Pulldown
170x10
170x8
150x12
One Arm Dumbbell Rows
80x10
80x10
80x10
Cable Rows
200x10
200x10
200x10
Comments
Pretty good workout today. I was a little disappointed at flat dumbbell presses. I thought I could do better than that but apparently I still need more time to get my strength back! I got a great pump and definitely spiked some growth today!
Sox today!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-23-2008, 08:52 AM #16
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Shoulders/Arms Hypertrophy
Dumbbell Military Press
45x10
45x10
45x10
50x10
Side Lateral Raise
25x10
25x10
25x10
15x20
Rear Cable Raise
30x10
35x10
35x10
40x10
Skullcrushers
75x10
75x10
75x10
Dips
BW+55x10
BW+55x10
BWx15
V-bar Press downs
180x10
200x10
Dumbbell Curls
40x10
40x8
40x8
Cross-body hammer curls
30x10
30x10
30x12
Comments
Great workout today! I upped the volume because I wasn't feeling it with the lower volume on Hypertrophy days. I felt it today though! Definitely keeping the higher volume and keeping the pumps!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
-
05-24-2008, 08:47 AM #17
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Legs/Calves Hypertrophy
BB Squats
225x10
245x10
255x10
255x10
Walking Lunges
25x10
30x10
30x10
Leg Extension
150x10
150x10
155x8
Dumbbell SLDL
40x12
50x10
50x10
Seated Leg Curls
125x10
140x10
140x8
Leg Curls
145x10
145x8
Seated Calve raise
110x10
110x9
110x8
Standing Calve Raise
440x10
440x10
440x10
15 minutes LI Cardio
Comments
Man what a workout. Extremely tired and sweaty after this one! I really was feeling it with extensions and REALLY felt it by the time I was doing calves. I'm taking 2 more off days due to monday being a holiday and the gym is closed. Gotta go though, Grad party today!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-25-2008, 08:28 AM #18
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
HIIT Cardio
5 minute warmup
10 HIIT Intervals
15 minutes incline walking (14% incline @ 3.5mph)
5 HIIT Intervals
5 minute cooldown
Comments
Diet has been a little off lately, mainly due to convenience and grad parties. I'm lowering my calories for the next few days to attempt to offset the change, and then right back to higher calories Tuesday.*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-27-2008, 08:44 AM #19
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Upper Power
BB Incline Bench
180x5
180x5
180x5
185x5
Dumbell Fly
50x 8,6,4 (Rest Pause set)
Bent Over BB rows
195x5
195x5
195x5
205x5 PR
Lat Pulldown
170x 8,6,4 (Rest Pause Set)
DB Shoulder Press
65x5
65x5
Stopped because of pain. See comments.
Bent-over rear raise
20x 8,6,4 (Rest Pause set)
Skullcrushers
105x5
105x5
105x5
110x4
V-Bar Pressdown
150x 8,6,4 (Rest Pause set)
EZ Bar Curl
95x5
95x5
95x5
100x5 PR
Seated Incline Curls
25x 8,6,4 (Rest Pause)
Comments
This workout was bittersweet. Incline presses and Bent-over rows were going great but then came the shoulder presses. I couldn't get the 70's on my shoulders and I tried TWICE. After my first set, my neck was hurting me, but I figured I just hit it somehow and did my next set. After that one, my neck was SERIOUSLY hurting. I'm not sure what I was doing but I decided to stop to risk further injury. Although I wanted to break some PR's, I decided that my safety was greater than my strength. Great workout all in all though. I am just about as strong as I was last offseason and I'm 12 lbs lighter!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-28-2008, 10:23 AM #20
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Lower Power
Stiff Legged Dead Lift
275x5
275x5
275x5
275x5
275x5
Lying Leg curl
155x9
155x8
Barbell Squat
305x5
305x5
305x5
305x5
310x4
Leg Extension
160x10
170x10 PR
Seated Calve Raise
140x8
140x8
140x8
140x8
Calve Raise on the Leg press
460x10
460x10
460x10
460x8
Comments
Awesome workout today! I am just about as strong as I was last offseason which makes me happy! I weighed in at 160 today so more calories are coming! I'm at about 2750 with 70g fat, 290g carbs, and 230g protein.*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
-
05-29-2008, 08:45 AM #21
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
[QUOTE=Rigit23;168933091]HIIT Cardio
5 minute warmup
10 HIIT Intervals
20 minutes incline walking (14% incline @ 3.5mph)
5 HIIT Intervals
Comments
Man the HIIT has gotten really easy. Normally it wipes me out but I did it with no problem. Time to up the intensity!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-30-2008, 07:42 AM #22
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Chest/Back Hypertrophy
Flat Dumbbell Press
80x10
80x10
85x7
Incline Dumbbell Press
65x10
70x10
70x10
75x6
Incline Dumbbell Fly
40x10
40x10
40x10
Cable Crossover
80x10
90x9
60x10
Bent-over BB Rows
135x12
155x8
155x8
Bodyweight Pullups
BWx10
BWx10
BWx10
CG Lat Pulldown
180x10
180x8
140x12
Cable Rows
215x8
215x8
215x8
Straight Arm Pulldowns
100x12
110x12
110x12
Comments
Great workout today! I was very proud with my dumbbell bench and I got a great pump. I started using Vasocharge by Scivation and it seems to work well. Definitely ready for some awesome workouts in the future!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
05-31-2008, 07:47 AM #23
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Shoulders/Arms Hypertrophy
Dumbbell Military Press
45x10
50x10
50x10
Dumbbell Front Raise
20x8,6,4 (Rest-Pause Set)
Cable Side Lateral Raise
30x10
30x10
40x8
Side Lateral Raise
30x10
20x12 -----> 10x15 (Dropset)
Rear Dumbbell Raise
25x10
25x10
30x10
Rear Cable Raise
30x10
30x10
40x10
Overhead Triceps Extensions
80x10
80x9
80x8
Rope Pressdown
110x12
120x10
120x10
Dips
BW to Failure x2
Dumbbell Curls
40x10
45x8
40x8
Cross-body hammer curls
25x10
30x10
30x12*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
06-01-2008, 07:25 AM #24
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
[QUOTE=Rigit23;170193131]Legs/Calves Hypertrophy
BB Squats
275x10
275x10
275x7
275x7
Walking Lunges
30x10
30x10
35x8
Leg Extension
155x10
15510
95x12
Dumbbell SLDL
50x10
50x10
55x8
Seated Leg Curls
125x10
125x10
Leg Curls
145x10
145x8
145x8
Seated Calve raise
110x10
110x9
110x8
Standing Calve Raise
440x10
440x10
440x10*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
-
06-02-2008, 06:22 AM #25
-
06-03-2008, 07:07 AM #26
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Upper Power
BB Incline Bench
185x5
185x5
185x5
190x4 PR!
Dumbell Fly
55x 8,5,3 (Rest Pause set) PR!
Bent-over Barbell Rows
205x5
205x5
205x5
210x4 PR!
Lat Pulldown
170x 8,6,4 (Rest Pause Set)
DB Shoulder Press
65x5
70x5 PR!
70x5
70x4
Bent-over rear Delt raise
25x 8,6,4 (Rest Pause set)
Skullcrushers
110x5 PR!
110x4
110x4
110x4
V-bar Pressdown
160x 8,6,4 (Rest Pause set)
EZ Bar Curl
100x5
100x5
100x5
105x4 PR!
Seated Incline Curls
30x 8,6,4 (Rest Pause set)
Comments
This was by far the best workout I've had in a long time. I hit a TON of new Pr's and my strength surpasses that of last season. I weight about 163lbs right now and I'm ridiculously strong. Lets grow!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
06-04-2008, 08:42 AM #27
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Lower Power
Stiff Legged Dead Lift
285x5
285x5
285x3
285x3
285x3
Lying Leg curl
160x9
160x8 PR!
Barbell Squat
305x5
310x5
310x5
310x5
310x5
Leg Extension
175x10
180x9 PR
Seated Calve Raise
140x8
140x8
140x8
140x8
Calve Raise on the Leg press
460x10
460x10
460x10
460x8
Comments
Very solid workout. A little disappointed with stiff legs, as I only get 3 reps with the weight in the last 3 sets. I think I'm going to keep the weight the same next week and see how it goes. Extensions and Leg Curls are insane though!
After another week or 2 I'm going to change the exercises up to prevent plateau and to make things work for me a little better!*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
06-05-2008, 11:00 AM #28
-
-
06-06-2008, 09:27 AM #29
- Join Date: Mar 2005
- Location: Massachusetts, United States
- Age: 34
- Posts: 5,769
- Rep Power: 7193
Chest/Back Hypertrophy
Incline Dumbell Press
75x10
75x10
75x10
80x6 PR!
Machine Chest Press
215x10
215x10
215x10
230x8
Dips
BWx12
BWx12
BWx10
Incline Cable Crossover
60x12
60x12
60x12
Pullups
BWx10
BWx10
BWx10
T-Bar Rows
3 plates + 25x10
3 plates + 25x8
3 plates + 25x8
Lat Pulldown
170x10
170x10
140x12 (focused on the squeeze)
One arm dumbell rows
(Was very slow and controlled with these)
50x10
50x10
50x10
Comments
Excellent workout today. I was pouring sweat and hit a few Pr's! I'm strong as an ox at 163 lbs!Last edited by Rigit23; 06-06-2008 at 04:37 PM.
*Boston Misc Crew*
*Horsehead Crew*
*TFW no gf crew*
"It's not who you know, it's who you blow"
- Abraham Lincoln
-
06-06-2008, 05:21 PM #30
Bookmarks