123D321 2012 Journal

**123D321** · 02-01-2012, 07:42 AM

Wednesday 2/1/2012

Shoulders

13 min elliptical

freemotion calf machine
7 sets up to 160#

standing calf raises
3 sets up to 80 #
all sets ss with bw calf raises and a good stretch
(I can now see where my calfs should be when i flex lol)

Seated shoulder press
pwo

135 x10
135 x 10
135 x 8
135 x 10
135 x 10
135 x 8
135 x 5

standing db lateral

10 x 15
15 x 15
15 x 15
15 x 12
15 x 12

Rev peck deck

50 x 15
60 x 10
70 x 10

shoulders were on fire

**123D321** · 02-02-2012, 03:46 PM

Thursday 2/2/2012

Arms

Cross body hammer curl
25 x 15
35 x 12
35 x 10
35 x 8

Scott curl

30 x 15
50 x 12
50 x 10
50 x 8
50 x 8

DB alt curl
25 x 15
30 x 10
30 x 10
30 x 8

Skull crusher/cgbp ss
30 x 15 x10
50 x 15 x 10
80 x 15 x 10
100 x 12 x 10
100 x 10 x 6
100 x 6 x 2
80 x 10

Incline overhead extension machine?
40 x 15
50 x 15
50 x 12
50 x 10

**orca** · 02-02-2012, 04:16 PM

logging some good work, nice job on the presses...lots of reps

**123D321** · 02-03-2012, 05:57 AM

Originally Posted by orca

logging some good work, nice job on the presses...lots of reps

Thank You

**123D321** · 02-05-2012, 08:25 AM

Sunday 2/5/2012

Chest

18 min elliptical

2 sets of 20: shoulder dislocation exercise

BB Bench
45 x 25
135 x 20
185 x 12
225 x 8
225 x 8
225 x 8
225 x 6
225 x 5

DB incline
60 x 12
70 x 10
80 x 6
80 x 8

Dips
Bw x 20
45 x 10
90 x 7
90 x 7
45 x 9

Pec Deck
70 x 15

**123D321** · 02-06-2012, 09:16 AM

Monday 2/6/2012

Back

21 min elliptical (feeling those Superbowl Jagerbombs a little, but I made it in)

Lat pulldowns
60 x 15
90 x 15
120 x10
135 x 5
120 x 10
120 x 9
120x 8

HS iso-lateral rowing
one 45 per side x 15
two 45's x 10
x 10
x 8
x 10

HS iso-lateral front lat pulldown

two 45's x 10
x 8
x 8
x 8
x 7

**123D321** · 02-07-2012, 03:34 PM

Tuesday 2/7/2012

Legs

11 min elliptical

Squats
45 x 20
135 x 18
185 x 12
225 x 10
225 x 10
225 x 10
225 x 8
225 x 10

Leg Press

5 plates per side x 12
7 plates x 12
7 plates x 10
7 plates x 10
7 plates x 8

Leg ext
40 x 15
50 x 12
60 x 10

Leg Curls
50 x 15
60 x 12
70 x 10

**123D321** · 02-08-2012, 02:14 PM

Wednesday 2/8/2012

7 min elliptical

Calfs
All sets SS with standing calf raises
seated calf raise
45 x 15
90 x 7
90 x 6
45 x 10
45 x 10

Freemotion calf
5 sets (20- 12 reps)

Shoulders
Rev Peck Deck
50 x 15
70 x 12
90 x 10
90 x 10
80 x 10

Standing DB press
50 x 12
55 x 5
50 x 10
55 x 10
55 x 10

Standing Lateral

15 x 15
20 x 10
20 x 10
15 x 10
15 x 10

**123D321** · 02-09-2012, 06:58 AM

Thursday 2/9/2012

15 min elliptical

Arms

Hammer curls
20 x 15
25 x 12
30 x 12
35 x 18
35 x 8

Incline DB curl
30 x 10
30 x 10
30 x 10
30 x 8

Preacher Curl

30 x 15
50 x 15
80 x 8
80 x 8
80 x 5

French press
30 x 20
50 x 15
80 x 12
80 x 12
80 x 12
80 x 10

Seated hammer grip tricep machine ?
60 x 15
80 x 12
90 x 12
90 x 12
90 x 10

Rope pushdown
70 x 10
70 x 10
70 x 10

My little mini guns were swole lol

**123D321** · 02-12-2012, 09:43 AM

Sunday 2/12/2012

13 min elliptical

2 sets of 20 shoulder dislocation

Chest
BB Incline
45 x 15
45 x 10
135 x 15
185 x 10
185 x 10
185 x 10
225 x 6
225 x 6
225 x 6

HS iso-lat wide chest
45 ps x 12
90 ps x 12
115 ps x 7
115 ps x 7
115 ps x 6

Dips
45 x 12
90 x 10
90 x 7
90 x 6

Cable crossover
30 x 15
40 x 10
50 x 7
30 x 10

Today is my Birthday and also marks 2 years back in the iron game.

**-=FLEX=-** · 02-12-2012, 09:48 AM

Originally Posted by 123D321

Today is my Birthday and also marks 2 years back in the iron game.

Happy Birthday and congrats on 2 years.

**123D321** · 02-13-2012, 12:36 PM

Originally Posted by -=FLEX=-

Happy Birthday and congrats on 2 years.

Thank you Flex

**123D321** · 02-13-2012, 12:44 PM

Monday 2/13/2012

1 hour Power Yoga (kicked my azz)

Shoulders

Dual cable pulldown (handle grip)
70 x 18
90 x 12
90 x 10
90 x 10

HS iso-lat front lat pulldown
underhand grip
45 ps 3 x 10
overhand grip
45 ps 3 x 10

DB bench row
60 x 12
70 x 10
70 x 10
70 x 8
70 x 7

Seated cable row
70 x 10
80 x 10
90 x 10

**123D321** · 02-14-2012, 08:38 AM

Tuesday 2/14/2012

10 min fast walk treadmill
Shoulder dislocation warmup
Legs

Squats
45 x 20
45 x 10
135 x 12
185 x 10
225 x 10
225 x 10
Tweaked my lower back racking the weight.Shut the squats down and took the wind from the sail.I must be getting sick because I was looking forward to squats today lol.Try again next week.

Leg ex
40 x 15
50 x 12
60 x 12

Leg curl
40 x 15
50 x 12
60 x 12

leg press
3 plates ps x 15
3 plates ps x 15
3 plates ps x 15

**123D321** · 02-15-2012, 09:39 AM

Wednesday 2/15/2012

21 min elliptical

Shoulders

Standing low-pully deltoid raise
10 x 15
10 x 12
20 x 6
10 x 10
10 x 10

Reverse peck deck
50 x 15
70 x 10
80 x 10
70 x 10
70 x 10

Iso- lat shoulder press

25 ps x 20
60 ps x 12
70 ps x 10
70 ps x 10
70 ps x 10

DB shrug

60 x 15
70 x 10
70 x 10
Was going to skip todays workout to rest my gimpy lower back.Glad i made it in.

**123D321** · 02-16-2012, 01:22 PM

Thursday 2/16/2012

Freemotion calf
10 sets up to 180

Arms

Zottman curls
20 x 12
25 x 12
30 x 10
30 x 6

Close grip chin up
bw x 6
bw x 5
bw x 7
bw x 6
bw x 5

Skull crusher
50 x 15
80 x 12
100 x 10 x 10 cgbp
100 x 8 x 10 cgbp
100 x 6 x 6 cgbp

Icarian tricep extension
60 x 15
90 x 12
90 x 10
90 x 10
100 x 8

**123D321** · 02-19-2012, 08:10 AM

Sunday 2/19/2012

21 min elliptical

Chest

BB Bench Press

45 x 20
45 x 10
135 x 15
185 x 10
225 x 9
245 x 5
245 x 5
245 x 5
245 x 5

DB BP

60 x 12
80 x 9
80 x 9
80 x 8
80 x 6

Dips
45 x 15
90 x 10
90 x 10
90 x 10

Pec Dec
50 x 10
60 x 10
70 x 9
70 x 8

**123D321** · 02-20-2012, 08:15 AM

Monday 2/20/2012

13 min elliptical

Back

Pullups
10
8
8
6
5

HS iso-lateral Rowing

45 ps x 15
90 ps x 10
90 ps x 10
90 ps x 8
90 ps x 10

HS iso- lat Highrow

45 ps x 15
70 ps x 10
70 ps x 10
70 ps x 9

DB row leaning on rack
50 x 12
60 x 10
70 x 10
70 x 8
70 x 8
70 x 6
50 x 10

**123D321** · 02-21-2012, 09:07 AM

Tuesday 2/21/2012

12 min elliptical

Legs

Lying Leg Curls
40 x 20
50 x 15
60 x 7
60 x 9
60 x 10
60 x 12

Leg Extensions

40 x 20
50 x 15
60 x 12

Leg Press

3 pps x 18
5 pps x 15
7 pps x 8
7 pps x 10
7 pps x 10
7 pps x 10
7 pps x 10
7 pps x 10

**123D321** · 02-22-2012, 05:03 PM

Wednesday 2/22/2012

Freemotion calf 5 sets up to 180
SS with bw standing calf raises

Shoulders
shoulder dislocation 2 x 20

Steated Shoulder Press
45 x 20
65 x 15
85 x 15
135 x 10
155 x 10
155 x 10
155 x 8
135 x 10
135 x 6

DB side lateral
10 x 15
10 x 15
15 x 10
15 x 10
15 x 10
10 x 12

Bent over DB lateral
5 x 20
10 x 12
15 x 10
15 x 10
15 x 10

DB Shrug
60 x 15
70 x 12

Very fast paced tonight.

**123D321** · 02-23-2012, 05:57 PM

Thursday 2/22/2012

Arms

BB Curls

50 x 20
60 x 15
70 x 10
70 x 10
70 x 8
70 x 6

Incline DB Curl
25 x 12
30 x 10
30 x 8
30 x 8
30 x 6

French Curl
30 x 25
50 x 15
80 x 15
80 x 12
80 x 10
80 x 8

tri pushdown v bar
40 x 20
60 x 12
60 x 10
60 x 10
60 x 10

over head tri ext
40 x 12

**123D321** · 02-26-2012, 10:13 AM

Sunday 2/26/2012

15 min elliptical

Chest

HS iso-lat Wide Chest
warm up x lots

90 ps x 10
115 ps x 10
115 ps x 10
115 ps x 10
115 ps x 10
115 ps x 10

HS iso-lat bench press
45 ps x 15
70 ps x 10
70 ps x 10
70 ps x 10
70 ps x 6
Feeling too much shoulder with this

DB flys slight incline

15 x 12
20 x 10
25 x 10
30 x 10
35 x 10
40 x 10
40 x 10
First time ever feeling flies, first time ever going over 25 lol.

**123D321** · 03-04-2012, 10:09 AM

Sunday 3/04/2012

Back after a week break.
10 min elliptical

Chest

BB Bench Press
45 x 20
45 x 15
135 x 12
185 x 10
225 x 7
225 x 6
225 x 5
225 x 5
225 x 5

Incline DB Bench Press
50 x 12
70 x 12
80 x 10
80 x 8
80 x 6 1/2

incline fly
30 x 15
35 x 12
40 x 10
40 x 6

DB Pullover
30 x 12
30 x 10
30 x 10

**123D321** · 03-05-2012, 11:05 AM

Monday 3/05/2012

Back

Pulldowns
60 x 15
90 x 15
90 x 12
120 x 10
120 x 8

HS is-lateral Rowing
45 ps x 15
90 ps x 10
90 ps x 10
90 ps x 10
90 ps x 8

Bent over BB Row

45 x 15
95 x 10
95 x 10
115 x 10
115 x 9

Dead Lift (First time ever)
115 x 10
135 x 8 (New PR lol)

1 hour Power Yoga

**123D321** · 03-06-2012, 12:45 PM

Tuesday 3/6/2012

Legs

Leg Press

1 plate per side x 20
3 plates x 20
5 plates x 15
7 plates x 10
7 plates x 10
7 plates x 10
7 plates x 10
7 plates x 10

BM Hack Squat
25 ps x 10
25 ps x 10
25 ps x 15
25 ps x 15

Leg ext
50 x 15
60 x 15

Seated leg curls
50 x 15
60 x 12
60 x 12
60 x 10

**123D321** · 03-07-2012, 07:28 AM

Wednesday 3/07/2012

Shoulder/Calf

10 min elliptical

Free motion seated calf
7 sets 20-12 reps up to 180.SS standing calf raises.

Seated Calf raises
45 x 12
45 x 10

Reverse Pec Deck

40 x 15
60 x 15
80 x 10
80 x 10
80 x 10

Seated BB Press
45 x 20
65 x 15
85 x 12
135 x 10
135 x 10
135 x 10
135 x 6 1/2
135 x 8

Low cable flys
10 x 13
10 x 10
10 x 10
10 x 10
10 x 8

Upright row (In the squat rack)
45 x 15
65 x 10
85 x 8

**123D321** · 03-08-2012, 12:36 PM

Thursday 3/08/2012

Arms

Cross Body Hammer Curl
5 warmup
20 x 15
30 x 10
40 x 7
40 x 6
40 x 7

BB Curl

60 x 12
70 x 10
80 x 5 + 2 cheat
80 x 5 + 2 cheat

CGBP Smith Machine

65 x 20
135 x 20
185 x 10
185 x 10
185 x 14
185 x 8

Icarian Tricep Extension
60 x 15
100 x 15
120 x 10
120 x 8
120 x 6

**123D321** · 03-11-2012, 08:10 AM

Sunday 3/11/2012

Chest

11 min elliptical
shoulder,lat,tri, warmup

BB Bench Press
45 x 20
45 x 15
135 x 15
185 x 10
225 x 10
245 x 5
245 x 5
245 x 5
245 x 5

DB Incline Press
60 x 12
80 x 10
80 x 8
80 x 7
80 x 5

DB Fly
30 x 10
35 x 10
40 x 10
40 x 10

**123D321** · 03-12-2012, 06:30 AM

Monday 3/12/2012
Back

15 min elliptical

Pull up
10
6
6
6
5
5
4

HS Iso-Lat High Row
45 ps x 15
90 ps x 10
90 ps x 9
90 ps x 8
90 ps x 7

Dead Lift
45 x 15
95 x 10
135 x 10
155 x 10 ( another PR lol )
155 x 10
155 x 10

Shrugs
60 x 12
70 x 10
80 x 10
80 x 7
80 x 10

**123D321** · 03-13-2012, 12:03 PM

Tuesday 3/13/2012

Legs

Leg Press
1 pps x 15
2 pps x 15
3 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10
4 pps x 10

Leg ext
50 x 15
60 x 13
60 x 13
60 x 16
60 x 13

standing leg curl
20 x 10
40 x 10
40 x 10
40 x 10
40 x 10

(4 plates on this leg press equals about 7 plates on the other one I use)

Thread: 123D321 2012 Journal

Thread Tools

Search Thread

Bookmarks

Bookmarks

Posting Permissions