I will be staring my journey, with the info Derek sent, on Monday 2/2/09. I will be finishing up this week's splt, today Back and Calves and tomorrow Pecs and Traps.
Between now and then I will be getting the diet down and probably testing the ATS system to see just how I will need to adjust it with the equipment in my gym. This will be fun!
Jan. 27, 2009
Biceps, Triceps and Abs
Standing Barbell Curls
65x10 (wu), 95x10, 115x6, x4, 105x6
I decided to change up the order this week just to see what I could do on this one if I put it first.
Standing Preacher Curls
85x10, 95x7, 6, 55x10 for 2 sets with a wide grip.
On the last two sets I changed my hand position to the wider grip on the easy curl bar. It hit the bicep a bit differently so I'll add it in next time, slowly adding weight.
40x8, 45x6, 40x6
I hadn't done these in awhile, it looks as if my numbers might have dropped. Anyway they felt good.
DB Concentration Curl
70x12, 80x10, 90x9,5 pr
I hadn?t done these for a few weeks. I was happy with the pr of 90's. I love this exercise!
Rope Extensions (end station)
One Arm Pull Down
Seated Dip Mach. Pressdowns
I love this piece of equipment. 330# is the stack on this machine.
Standing Rope Crunch (end station)
Roman Chair Crunch (weighted)
Bwx15, Bw+10x15, BW+25x12
I supersetted the two ab exercises. This is the first time in awhile that I added weight to the RC Crunches.
Overall a good workout.
Jan. 26, 2009
135x12, 315x12, 495x10, 585x10
I stopped after 585lbs as my knees were starting to bother me.
315x12, 495x10, 585x10, 675x10 for 2 sets.
These didn't bother my kness. I'm very happy about that!
Squat Machine with curved platform (weight is #of the plates )
4px10, 6px10, 6p+2 25sx10
Smith Mach Squats
135x10, 10,10 This was a test to see how my knees felt, they passed the test.
Leg Exten. (One Leg)
50x10, 60x10, 70x1
I then road the stationary bike for 15 mins. to pump my legs and work my knees.
It had been ten days since I worked my quads directly. I was going to through in a quad workout in the middle of last week but my knees were still bothering me. I think the ten days rest helped. Overall my knees felt fine after the workout.
Thread: Deltpecx's Journey