miniking96's first log

[miniking96]

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

[miniking96]

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*

[miniking96]

Weighed in this morning, 181.5 probably going to go hit shoulders later.

[miniking96]

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.*

[miniking96]

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 20

[miniking96]

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 18

[miniking96]

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 20

[miniking96]

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 8

[miniking96]

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 8

[miniking96]

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*

[miniking96]

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*

[miniking96]

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 9

[miniking96]

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 10

[miniking96]

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*

[miniking96]

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*

[miniking96]

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 14

[miniking96]

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*

[miniking96]

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 10

[miniking96]

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 12

[miniking96]

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 11

[miniking96]

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 11

[miniking96]

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 6

[miniking96]

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 14

[miniking96]

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 11

[miniking96]

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 work

[miniking96]

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 work

[miniking96]

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 8

[miniking96]

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 work

[miniking96]

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 8

[miniking96]

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 work