Chest 12/12/12
Flat DB*
50 x 14*
60 x 12
70 x 9
80 x 5 ( should of started heavier was dead by the 4th set)*
Incline db*
50 x 12
60 x 9
65 x 7*
Pec dec fly*
120 x 12
135 x 9
140 x 7
Decline bb*
135 x 8 x 2
Cable crunches*
110 x*
Weighed crunches*
35 x 25
35 x 25
45 x 20*
45 x 20
Cable crunches*
110 x 15
110 x 15
110 x 20
120 x 17
150 x 10
150 x 12
|
Thread: miniking96's first log
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12-12-2012, 02:57 PM #611k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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12-14-2012, 03:38 PM #62
Arms 12/14/12
Bis*
Preachers*
50 x 14
60 x 11
70 x 8
Hammers*
30 x 10
35 x 8
40 x 7
Incline curls*
20 x 10
25 x 8
30 x 6
Wide*
50 x 9
50 x 9
50 x 8
Tris*
Dips unweighted*
10 reps
9 reps*
8 reps
Vbar pushdown*
120 x 12
130 x 11
140 x 8
150 x 6
Overhead db extensions*
40 x 9
40 x 8
40 x 8
50 x 6
Rope pushdowns (kg)
30 x 12
35 x 11
42.5 x 8
Weighted crunches*
35 x 20
35 x 20
45 x 20
45 x 30
Decline crunches*
12 reps
25 x 10
45 in each land leaning to each side obliques*
9 reps*
10 reps*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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12-15-2012, 10:16 AM #63
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12-19-2012, 02:25 PM #64
Flat DB*
Warmup 40 x 12
60 x 12*
70 x 10*
80 x 5
Incline DB*
50 x 10
50 x 8
60 x 6
Cable crossovers
30 x 12
40 x 10
50 x 8
Pecdec flys*
130 x 7
115 x 10
125 x 7
Been real busy was going to do chest tris but ran out of time.*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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12-27-2012, 04:17 PM #65
Back 12/26/12
Been sick lately and with the holidays and everything haven't been able to go but back now*
Vbar rows*
Plate x 14
2 plates x 12
2 plates 25 x 7*
Lat pulldown wide*
100 x 12
120 x 10
140 x 5
DB rows*
65 x 10
65 x 8
65 x 8
Cable vbar rows
100 x 12
100 x 10
120 x 7
Abs*
Weighted crunches*
35 x 20
35 x 20
50 x 20
50 x 201k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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12-27-2012, 04:18 PM #66
Chest 12/27/12
Chest no spot*
Flat db*
50 x 12
60 x 11
70 x 8
Incline chest machine*
1 plate x 9
Plate 10 x 6
Plate 10 x 5
Pec dec flys
115 x 10 x 3*
Cable crossovers*
30 x 10
40 x 8
40 x 8
Cable crunches*
100 x 15
120 x 18
130 x 12
Oblique twists*
100 x 8
100 x 8
Weighted crunches*
35 x 20
35 x 20
35 x 181k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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12-28-2012, 04:01 PM #67
Arms 12/28/12
Preacher*
50 x 14
60 x 10
70 x 8
80 x 5
CGBP*
- no spot and haven't done this in a while so gonna keep it real light*
95 x 12
115 x 10
135 x 6
Incline db curls*
25 x 10
25 x 9
30 x 5
Dropset 20 x 5*
Seated skulls*
50 x 13
60 x 10
70 x 5
Cable high curls pull to head*
30 x 12
40 x 10
50 x 7
Overhead db extension*
40 x 12
50 x 7
50 x 8*
Wide (50 x 8 x 3 ) supersetted w hammers hammers weight below*
25 x 10
30 x 7
30 x 6 w dropset*
Vbar pressdown*
110 x 14
120 x 11
130 x 9
140 x 6
One set rope pressdown to failure*
60 x 201k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-02-2013, 03:33 PM #68
Back 1/2/13
Deadlifts*
135 x 10
225 x 5
275 x 4*
Dropped*
185 x 8*
Vbar rows*
Plate quarter x 12
2 plates x 12
2 plates quarter x 6
Cable rows*
90 x 12
100 x 10
120 x 6
Lat pulldown wide over hand
90 x 12
100 x 10
120 x 7
1 arm plate loaded rows*
Plate x 14*
2 plates x 10
2 plates 25 x 6
Oblique twists*
70 x 12
85 x 10
100 x 8Last edited by miniking96; 01-03-2013 at 04:42 PM.
1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-03-2013, 04:41 PM #69
Chest tris 1/3/13
Flat db
60 x 12*
70 x 10
80 x 5*
Incline db
50 x 7
55 x 7*
55 x 5
Decline cable*
50 x 12*
60 x 11*
70 x 9
Cable flies*
40 x 10*
45 x 9
50 x 8
Vbar pressdown*
120 x 12
130 x 10
140 x 7
Skulls cable*
100 x 10*
110 x 8
110 x 7
Reverse pressdowns*
80 x 10
90 x 8
90 x 8
Overhead db extension*
45 x 10
50 x 7
40 x 81k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-08-2013, 03:47 PM #70
1/5/13 biceps abs
Preacher*
60 x 12
70 x 10
80 x 6
Incline db*
25 x 10
30 x 8
35 x 4*
Dropset*
20 x 6
Wide grip cable*
80 x 12*
90 x 10
100 x 8
Cable high curl to head*
30 x 14
50 x 8
50 x 7
Rope hammer curls superset w reverse cable ( 60 x 5 x 3)*
60 x 12*
70 x 9
70 x 8
Weighted crunches*
35 x 25 x 3*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-08-2013, 03:48 PM #71
1/8/13 shoulders
Shoulder press machine*
Plate x 12*
Plate 25 x 10
2 plates x 6
2 plates 10 x 4
Lateral raise machine*
70 x 12
75 x 10
80 x 8
Front raises cable*
50 x 8 x 3*
Upright rows*
80 x 12*
90 x 10
100 x 7
DB shrugs superset w plate shrugs
70 x 14
80 x 12*
90 x 8*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-09-2013, 04:18 PM #72
Back 1/9/13
Deads*
135 x 8
225 x 5
275 x 3
Cable row
100 x 11
120 x 8
120 x 8
Latpulldown close grip vbar*
100 x 12
120 x 8
140 x 5 dropset 80 x 5*
Vertical traction superset*
120 x 11*
130 x 9
140 x 7
Pulls to waist ez curl cable (kg)*
35 x 14
50 x 7*
42.5 x 91k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-11-2013, 05:13 PM #73
Arms 1/11/13
Preacher*
50 x 12
60 x 10
70 x 8
Cgbp*
95 x 12
115 x 8
135 x 8
145 x 5
Wide curls*
50 x 12
60 x 9
60 x 7
Overhead db extensions*
45 x 12
50 x 10
55 x 8
High cable curls*
40 x 12
50 x 8
50 x 8
Overhead ez curl skullcrushers*
50 x 14
60 x 8
60 x 8
Incline db curls*
25 x 8
25 x 6
25 x 7*
Vbar pressdown*
120 x 12
130 x 10
130 x 7
Cable crunches*
110 x 16*
140 x 101k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-14-2013, 03:48 PM #74
Chest 1/14/13
Flat BB*
135 x 12*
155 x 8
175 x 4
185 x 3*
Incline BB*
135 x 6*
115 x 7
115 x 8
Decline cable*
50 x 14
70 x 10
80 x 8
Cable flies
40 x 12
50 x 8*
60 x 6*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-16-2013, 04:37 PM #75
Back shoulders 1/16/13
Tbar rows*
Plate x 14
2 plates x 12*
2 plates 25 x 9
2 plates 25 + 10 x 6
Seated DB shoulder press*
45 x 12
45 x 10
50 x 6
Lat pulldown wide overhand*
100 x 12
120 x 10
140 x 5
Upright rows cable*
90 x 9
90 x 8
Lateral raise machine*
60 x 12
65 x 10
70 x 9
80 x 6
Barbell rows (underhand)*
1st time ever doing them
95 x 12*
115 x 8
115 x 8
Rear delt flies
55 x 12
70 x 8
80 x 8
Cable rows*
90 x 11
100 x 9
120 x 5
Plate loaded rows*
Plate x 12
2 plates x 10
3 plates x 6
Db shrugs supersetted w plate shrugs*
60 x 14*
70 x 8
80 x 7
1 set plate shrugs hold for 3 secs @ top
14 reps*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-24-2013, 01:55 PM #76
Back bis 1/24/13
Tbar rows*
1 plate x 16
2 plates x 12*
3 plates x 6
DB rows*
60 x 10
70 x 8
80 x 6
Preacher curls*
50 x 12
60 x 9
70 x 7
Deadlifts*
135 x 6
225 x 5
225 x 5*
Lat pulldown wide*
100 x 12
120 x 9
140 x 4
Wide curls*
50 x 10
50 x 8
50 x 8
1 arm plate loaded rows*
1 plate x 12
2 plates x 9
2 plates quarter x 7
Incline curls*
25 x 6
25 x 6
25 x 7
Hammer curls*
30 x 8
35 x 7
35 x 6
Weighted crunches*
25 x 20
45 x 18
55 x 141k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-28-2013, 03:56 PM #77
Chest tris 1/28/13
Flat db*
60 x 11
70 x 7
80 x 4
Incline db*
50 x 8
50 x 6
50 x 7
Flat cable flies*
45 x 12
50 x 10
60 x 6
Decline cable*
50 x 12
60 x 9
70 x 8
Overhead db*
45 x 12
50 x 10
55 x 7
Overhead skulls*
50 x 10*
70 x 5*
60 x 8
Vbar pressdown*
110 x 10
120 x 8
130 x 6
Rope pressdown*
60 x 10
70 x 8
70 x 7
Weighted crunches*
35 x 20
35 x 25
50 x 20
50 x 20
60 x 10
Oblique twists*
70 x 12
85 x 12*
85 x 16
Cable crunches*
110 x 14
120 x 14
140 x 11*1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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01-31-2013, 02:19 PM #78
Back bis 1/31/13
Tbar rows*
Plate x 17
2 plates x 12
2 plates 25 x 8
3 plates x 5
Preachers*
50 x 12
60 x 10*
70 x 7
Lat pulldown wide*
90 x 12
100 x 12
120 x 9
140 x 5
Wide curls*
50 x 8
50 x 8
50 x 7
Cable high curls
40 x 10*
40 x 8
50 x 6
Cable rows*
90 x 10
100 x 8
120 x 6
Incline curls*
25 x 8
25 x 7
30 x 4
Plate loaded rows*
Plate x 12
2 plates x 10
2 plates quarter x 8
Pulls to waist cable*
70 x 12
90 x 11
100 x 7
Hammer curls*
30 x 10
35 x 7
40 x 4
Decline crunches*
25 x 12
25 x 9
25 x 101k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
-
02-04-2013, 01:56 PM #79
Back traps 2/4/13
Tbar rows*
Plate x 16
2 plates x 12
3 plates x 5*
Dropset*
2 plates x 5*
DB rows*
50 x 10
60 x 9
70 x 7
80 x 5
Cable row*
90 x 12
100 x 9
120 x 7
Lat pulldown wide overhand
100 x 12
120 x 8
140 x 4
Underhand close*
120 x 7
Ez curl pulls to waist*
70 x 14
90 x 10
100 x 7
Upright rows (cable)*
80 x 8
70 x 7
Db shrugs*
60 x 14
70 x 10
85 x 7
Plate shrugs*
12 reps
14 reps
16 reps*
Weighted decline crunches*
25 x 14
25 x 12*
25 x 121k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-06-2013, 03:43 PM #80
Shoulders 2/6/13
Db shoulder press*
40 x 12*
45 x 10
50 x 9
55 x 7
Lateral raises machine*
55 x 10
70 x 8
75 x 6
Rear delt flies*
55 x 10
65 x 9
75 x 8
Front raises cable*
40 x 7
40 x 7
DB shrugs*
70 x 12
75 x 11
80 x 8
Plate shrugs*
17 reps*
17 reps*
Now pause 3-4 secs at top*
12 reps*
13 reps*
Cable crunches (kg)*
50 x 18
65 x 11
65 x 111k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-08-2013, 02:41 PM #81
2/8/13 chest
No spot today going a bit lighter
DB flat*
50 x 10
60 x 8
70 x 7
Incline DB*
50 x 8
50 x 7
50 x 6
Cable flies*
40 x 11
50 x 8
50 x 8
Pec dec flies
115 x 8
115 x 8
115 x 7
Decline cable*
50 x 12
60 x 8
70 x 7
Weighted crunches*
35 x 15
35 x 20
45 x 15
45 x 15
Cable crunches*
110 x 20
130 x 111k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-11-2013, 06:04 PM #82
Shoulders 2/11/13
Db military*
45 x 10
50 x 10
55 x 9
60 x 5
Side lateral raises*
65 x 10
75 x 8
80 x 6
Military press plate loaded
Plate 25 x 6
Plate 25 10 x 4*
Plate x 10
DB front raises*
25 x 8
25 x 9
25 x 8
BB shrugs*
1 plate x 14
Plate 25 x 8
Plate 25 10 x 6
Plate 25 x 6
Rear delt flies*
70 x 6
70 x 10
85 x 61k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-13-2013, 04:50 PM #83
Chest tris 2/13/13
Flat BB*
135 x 11*
165 x 6*
185 x 5*
Incline DB*
60 x 8
65 x 6
65 x 6*
Flat DB*
70 x 5
Cable flies*
50 x 12
60 x 8
60 x 8
Vbar pressdown*
110 x 14
120 x 11
130 x 7
Rope skulls*
80 x 8
90 x 6
100 x 5*
Dips*
6 reps
5 reps*
5 reps
Overhead DB*
45 x 10
50 x 6
50 x 7
Cable crossovers
40 x 12
50 x 8
50 x 8
Dropset*
30 x 141k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-14-2013, 01:30 PM #84
Back bis 2/14/13
Vbar rows*
Plate x 16
2 plates x 10
3 plates x 4
Dropset 2 plates x 5*
*
Preacher curls*
50 x 12
60 x 10
70 x 7
Lat pulldown wide overhand*
100 x 11
120 x 9
140 x 5
Wide grip curls*
50 x 10
50 x 10
60 x 5
Db rows*
50 x 10
60 x 8
65 x 6
Cable high curls*
30 x 12
40 x 9
50 x 6
Cable rows*
100 x 8
100 x 8
120 x 6
Hammer curls*
30 x 9
35 x 7
40 x 5
Reverse curls*
50 x 7
50 x 5
Ez curl pulls to waist*
80 x 12
90 x 9
100 x 7
80 x 111k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-19-2013, 06:58 PM #85
Chest 2/19/13
Flat bb*
135 x 10
175 x 7
185 x 3
Incline machine*
Plate x 11
Plate 25 x 5*
Plate 25 x 6
Cable flies*
45 x 12*
50 x 10
60 x 8
Decline cable*
50 x 12
60 x 12
70 x 10
Weighted ab work1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-25-2013, 08:12 PM #86
Chest 2/25/13
Flat BB
135 x 10
165 x 9
175 x 8
Flat DB
80 x 5
80 x 4
Incline BB
135 x 6
135 x 7
Cable decline
60 x 8
70 x 8
70 x 8
Cable flies
40 x 9
40 x 8
40 x 8
Weighted ab work1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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02-27-2013, 04:34 PM #87
Bis tris 2/27/13
Preacher
60 x 13
70 x 9
80 x 7
Cgbp
135 x 9
155 x 7
155 x 6
Incline curls
30 x 9
30 x 8
35 x 4 dropset 15 x 8
Vbar pressdown (kg)
57.5 x 14
65 x 10
72.5 x 6
Wide curl
50 x 12
60 x 7
60 x 6
Cable skulls
110 x 12
130 x 8
130 x 8
Cable high curls
40 x 12
50 x 9
50 x 6
Reverse pressdown
90 x 12
110 x 8
110 x 81k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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03-01-2013, 09:04 AM #88
Back 2/28/13
Plate loaded rows
Plate x 14
2 plates x 12
3 plates x 7
Lat pulldown wide ss w close grip pulldowns
100 x 14
120 x 9
140 x 5
Vertical traction SS
120 x 12
140 x 8
140 x 7
Cable pulls to waist
80 x 10
80 x 10
80 x 8
Forearms
Reverse curls
40 x 12
40 x 12
50 x 7
Weighted ab work1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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03-06-2013, 02:51 PM #89
Chest 3/4/13
Flat db
65 x 12
75 x 9
85 x 4
Incline machine
Plate x 12
Plate quarter x 8
2 plates x 4
Decline cable
50 x 14
60 x 12
70 x 10
Incline cable
40 x 8
40 x 8
40 x 8
Cable fly
50 x 12
60 x 7
60 x 81k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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03-06-2013, 02:52 PM #90
Arms 3/5/13
Preacher
60 x 12
70 x 9
80 x 7
Cable skulls
110 x 14
130 x 9
140 x 6
Cable one arm preacher
40 x 10
50 x 6
60 x 3
Dropset 30 x 8
Vbar pressdown
120 x 14
140 x 9
150 x 4
Wide cable
100 x 10
100 x 8
90 x 8
Dip machine
100 x 12
115 x 8
130 x 5
High cable curls
40 x 12
50 x 6
50 x 6
Rope pressdown
60 x 14
70 x 10
80 x 11
Reverse curls
40 x 12 m
50 x 6
50 x 5
Forearm work1k+ all day. Just write repback.
Workout journal: http://forum.bodybuilding.com/showthread.php?t=148052313&p=946754993#post946754993
Feel free to check it out and comment on it.
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