123D321 2012 Journal

**123D321** · 03-14-2012, 08:46 AM

Wednesday 3/14/2012

12 min elliptical

Shoulders

Rev Pec Deck
30 x 20
50 x 15
80 x 10
80 x 10
80 x 10

Seated DB Press
15 x 20
40 x 15
60 x 12
60 x 10
60 x 8
60 x 7

One arm DB lateral raise
10 x 12
15 x 10
15 x 10
15 x 10
15 x 6

**123D321** · 03-15-2012, 01:59 PM

Thursday 3/15/2012

Arms

PWO

Hammer curls
20 x 15
40 x 4
30 x 12
35 x 10
35 x 8

BB Scott Curls

30 x 20
50 x 10
50 x 8
50 x 6
50 x 7

Skull Crusher
30 x 20
50 x 20
80 x 12
100 x 12
120 x 5 x 6CGBP
100 x 10

Rope pushdown
80 x 12
80 x 12
80 x 10
80 x 8

**123D321** · 03-18-2012, 09:01 AM

Sunday 3/18/2012
10 min elliptical
shoulder warm up

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

Incline BB Bench
135 x 10
185 x 10
225 x 5
225 x 4
225 x 5

Dip

45 x 20
90 x 8
90 x 8

**123D321** · 03-19-2012, 08:24 AM

Monday 3/19/2012

11 min elliptical

Back

pullups
8
6
6
6
7
5

DB Row on bench
50 x 10
70 x 8
70 x 6
70 x 6
70 x 6

Deadlift
45 x 10
90 x 10
135 x 10
155 x 10
185 x 8
185 x 8
185 x 8
185 x 8

BB Shrug
135 x 9
135 x 9
135 x 10

**123D321** · 03-20-2012, 12:32 PM

Tuesday 3/20/2012
10 min elliptical

Legs

Leg Press
1 pps x 20
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 12

Hack Squat
25 ps x 15
45 ps x 10
45 ps x 10
45 ps x 10

Leg Curl
40 x 15
50 x 12
60 x 10
70 x 7

**123D321** · 03-21-2012, 08:02 AM

Wednesday 3/21/2012

calf
free motion seated calf
5 sets x 5 sets calf raises

Standing calf raise
100 x 10
120 x 10
100 x 10
100 x 10

Shoulders

Bent over flys
5 x 20
10 x 20
15 x 10
15 x 10
15 x 10
15 x 10

Seated BB Press
45 x 20
95 x 20
135 x 10
135 x 10
135 x 10
135 x 10
135 x 8

One arm side lateral
10 x 10
15 x 10
15 x 10
15 x 10
15 x 10

**123D321** · 03-22-2012, 08:07 AM

Thursday 3/22/2012
Arms

Hammer Curl
5 x 20
15 x 12
35 x 10
35 x 10
35 x 10

Scott Curl
30 x 15
50 x 10
50 x 8
50 x 8

French Press
30 x 20
80 x 15
80 x 12
80 x 10

Rope pushdown
60 x 15
80 x 12
80 x 10
80 x 10

1 hour Power Yoga.(kicked my ass)

**123D321** · 03-25-2012, 08:34 AM

Sunday 3/25/2012
Chest

BB incline press
45 x 20
90 x 15
135 x 12
185 x 10
225 x 5
225 x 5
225 x 5
225 x 5

HS wide chest
1 pps x 15
2 pps x 12
2 1/2 pps x 7
2 1/2 pps x 7
2 pps x 10

Flat DB fly
20 x 15
30 x 12
40 x 10

**123D321** · 03-26-2012, 08:51 AM

Monday 3/26/2012
Back

Pullup
9
6
6
6
4
4
4

HS iso-lateral rowing
1 pps x 10
2 pps x 10
2 pps x 10
2 pps x 10
2 pps x 8

DB row in bench
50 x 12
70 x 6
70 x 6
60 x 10
60 x 8

Seated cable row
60 x 10

1 hour power yoga

**123D321** · 03-27-2012, 12:43 PM

Tuesday 3/27/2012

10 min elliptical

Legs
seated leg curls
25 x 12
50 x 10
75 x 4
50 x 10
50 x 10

lying leg curl
50 x 10
60 x 10
70 x 10
70 x 10

leg ext
60 x 10
70 x 10
80 x 10

Squats
135 x 15
185 x 10
185 x 10
225 x 8

wimpy,wimpy,wimpy

**123D321** · 03-28-2012, 08:10 AM

Wednesday 3/28/2012

Shoulders

Calf raise SS with Body weight raises
60 x 15 x 15
80 x 12 x 15
100 x 10 x 10
100 x 10 x 10
100 x 8 x 15
100 x 7 x 10

Seated shoulder press
warm up

135 x 12
155 x 10
155 x 8
155 x 6
155 x 7
155 x 4

low cable lateral
10 x 15
20 x 10
20 x 10
20 x 10

Rev Pec Deck
60 x 13
70 x 10
70 x 10
70 x 10

**123D321** · 03-29-2012, 01:56 PM

Thursday 3/29/2012

Arms

Cross body hammer curls
30 x 12
35 x 12
40 x 10
45 x 6
40 x 10

BB curl

70 x 10
80 x 6
80 x 4
70 x 8
70 x 9

Dip machine
60 x 20
100 x 15
140 x 12
160 x 10

icarian tricep ext
70 x 20
100 x 12
110 x 10

rope pushdown
80 x 10

v-bar pushbown
50 x 10
50 x 8

**123D321** · 04-02-2012, 07:22 AM

Monday 4/02/2012

Chest
45 x 20
45 x 10
95 x 10
135 x 15
185 x 10
225 x 6
245 x 4
275 x 1
315 x fail (Too much fun this weekend..paying the price..try again in a week or two)
225 x 10

BB Incline Bench
135 x 12
185 x 10
185 x 8
185 x 10

Dips
BW x 40
45 x 12

Pec Deck
50 x 15
70 x 12
70 x 10

**123D321** · 04-03-2012, 03:32 PM

Med-Wide pulldowns
70 x 15
110 x 10
120 x 10
120 x 8
110 x 10

HS Iso -Lat Front lat pulldown
45 ps x 15 rev grip
45 ps x 15 reg grip
70 ps x 10 rev
70 ps x 10 reg
55 ps x 10 rev
55 ps x 10 reg

Seated row
60 x 12
90 x 10
90 x 10
90 x 10

DB row on incline bench with fixed seat around 45*(jacked up yoga style)
60 x 12
70 x 8
70 x 6

**123D321** · 04-04-2012, 05:54 AM

Wed 4/04/2012

Legs

Leg Press(fulcrum action)
1 pps x 20
3 pps x 15
4 pps x 10
5 pps x 10
5 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10
6 pps x 10

Leg ext
40 x 12
60 x 12
60 x 10
60 x 10

Seated leg curl
30 x 15
45 x 10
45 x 10
45 x 10

**123D321** · 04-05-2012, 03:11 PM

Thursday 3/05/2012

Shoulder / Calf

freemotion calf
7 working sets, high reps up to 160 /BW calf raises

Face pulls ( first time)

7 sets trying to get the feel of it

HS shoulder press
25 ps x 15
50 ps x 12
50 ps x 12
85 ps x 10
85 ps x 7
85 ps x 4
50 ps x 12

cable lateral on free motion bicep curl
15 x 15
15 x 15
20 x 12
20 x 12
20 x 12

**123D321** · 04-06-2012, 03:56 PM

Friday 04/06/2012

5 min elliptical

Arms
Incline bench DB Curl
10 x lots
15 x 15
25 x 10
35 x 10
35 x 8
35 x 8

Scott Curls(Slow with big squeeze and pause at top)
30 x 15
50 x 10
50 x 8
50 x 8
50 x 8
50 x 7

Skull Crusher x CGBP
30 x 20 x 15 cgbp
50 x 15 x 15
80 x 12 x 12
100 x 10 x 10
100 x 8 x 8
100 x 6 x 6

Rope pushdown
80 x 10
80 x 10
80 x 10
80 x 10
80 x 10

**123D321** · 04-09-2012, 06:10 AM

Monday 4/09/2012

7 min elliptical
shoulder warm up

Chest

Incline BB Bench Press
45 x 15
90 x 15
135 x 15
185 x 10
225 x 6
225 x 6
225 x 6
225 x 5
225 x 4

Flat DB Bench

50 x 15
70 x 10
80 x 10
90 x 10
90 x 8
80 x 10

Dips
45 x 12
45 x 12
45 x 11

Pec Deck
2 sets light weight

**123D321** · 04-18-2012, 08:32 AM

Wednesday 4/18/2012

Tooks some time off with a cold and man It was hard getting back in the gym.

Chest
HS iso wide chest
45 ps x 20
90 ps x 15
135 ps x 10
135 ps x 5
115 ps x 6
90 ps x 5

Dips
bw x 17
bw x 20

Back

HS pulldown
45 ps x 15
70 ps x 10
70 ps x 10
70 ps x 10

wide grip pulldown
90 x 14
100 x 8
100 x 8
100 x 7

DB Shrug
60 x 14
70 x 10

DB flys
15 x 15
20 x 10
20 x 10

Very fast paced workout, feels good too be back.

**123D321** · 04-19-2012, 10:45 AM

Thursday 4/19/2012

11 mins. elliptical

Legs/Arms

Freemotion calf
3 sts of 20 x 10 BW raises
Pause at top and bottom

Leg ext
40 x 20
50 x 15
60 x 17

leg curl
30 x 20
40 x 15
50 x 15

Leg Press
1 pps x 20
3 pps x 20
4 pps x 13

Cross body Hammer curl
10 x 15
20 x 15
25 x 10

BB Curl (in squat rack)
45 x 12
65 x 7
65 x 8

French press
30 x 20
50 x 20
50 x 15

Little rest between sets with strict form. Felt good

**123D321** · 04-23-2012, 10:33 AM

Monday April 23

Chest

DB incline press
30 x 15
50 x 15
70 x 20
80 x 8
80 x 6
80 x 6

Dips
BW x 15
45 x 12
90 x 6
45 x 10
45 x 10
45 x 8

Incline DB flys

20 x 10
25 x 10
30 x 10
40 x 10

**123D321** · 04-24-2012, 07:32 PM

Tuesday 4/24/2012

Back

pullup

10
6
5
4

BB BOR

45 x 15
65 x 10
95 x 10
115 x 10
135 x 10
135 x 8
135 x 12

Seated cable row
80 x 10
90 x 10
100 x 10
100 x 8

DB Shrug
70 x 13
80 x 8
80 x 6
70 x 10

**123D321** · 04-25-2012, 10:45 AM

Wednesday 4/25/2012

Legs

Squats
45 x 20
135 x 15
185 x 10
185 x 10
185 x 10
185 x 10
185 x 10

Leg Press
3 pps x 20
5 pps x 10
5 pps x 10

Leg ext
60 x 15
60 x 10
60 x 10
60 x 10

Seated Leg Curls
25 x 20
50 x 10
50 x 10
50 x 10

**123D321** · 04-26-2012, 10:49 AM

Thursday 4/26/2012

calf
calf raises 60 x 15
seated calf raises 60 x 10
CR 80 x 10
SCR 60 x 10
CR 80 x 10
SCR 60 x 10
CR 80 x 8
SCR 60 x6

Shoulders
Rev DB flys on incline bench
10 x 20
15 x 10
15 x 10
15 x 10

BB Seated Shoulder Press
45 x 20
65 x 15
135 x 10
135 x 10
135 x 10
135 x 8
135 x 7

seated lateral on freemotion bicep
15 x15
15 x 10
15 x 10
15 x 10

**123D321** · 04-27-2012, 07:09 PM

friday 4/27/2012

Arms

Hammer curl
10 x 20
15 x 15
20 x 15
25 x 15
30 x 10
35 x 8

Scott curls
30 x 20
50 x 10
50 x 8
50 x 8

Scull crusher
30 x 20
50 x 20
80 x 12
100 x 8 x 8 cgbp
100 x 8 x 8 cgbp
100 x 6 x 6 cgbp

icain tricep hammer grip
80 x 15
100 x 10
100 x 8
100 x 7 very slow negs..held the last for a long time.. good burn.

**123D321** · 04-29-2012, 09:38 AM

Sunday 4/29/2012
Chest

BB Bench Press
45 x 20
95 x 15
135 x 10
185 x 10
225 x 8
225 x 6
225 x 6
225 x 6
225 x 6

Incline DB incline
60 x 12
80 x 10
80 x 8
80 x 7 1/2
80 x 6 1/2

Dips

45 x 10
90 x 7 1/2
90 x 6 1/2
45 x 10
45 x 12

**123D321** · 04-30-2012, 07:33 AM

Monday 4/30/2012

Back

Pulldowns
120 x 10
120 x 10
120 x 10
120 x 8

HS iso-lat high row
45 ps x 10 overhand
45 ps x 10 underhand
70 ps x 10 over
70 ps x 10 under
70 ps x 10 over
70 ps x 10 under

HS iso-lat Rowing
2 pps x 10
2 pps x 10
2 pps x 10
2 pps x 9

DB shrugs
60 x 15
70 x 12
80 x 10
80 x 10

**123D321** · 05-01-2012, 08:16 AM

Tuesday 5/01/2012
6 min elliptical

Legs

Squats
45 x 20
135 x 10
185 x 10
225 x 10
225 x 10
225 x 10
225 x 10

HS Leg Press
3 pps x 15
5 pps x 10
5 pps x 10

leg ext
50 x 15
50 x 10
50 x 10

leg curls
50 x 10

**123D321** · 05-02-2012, 05:07 PM

Wednesday 5/02/2012

Shoulders

Rev Pec Deck( deck with pad not handles,different animal)
20 x 15
30 x 15
40 x 8
35 x 10
35 x 10

Seated shoulder press
45 x 20
65 x 10
135 x 10
155 x 10
155 x 8
155 x 7.5
155 x 4.5

lateral raise on freemotion bicep
25 x 15
30 x 9
30 x 9
30 x 9

**123D321** · 05-03-2012, 01:46 PM

Thursday 5/03/2012
Arms

Hammer curls
10 x 20
20 x 12
30 x 10
40 x 5
35 x 10

Scott Curls
50 x 12
60 x 10
60 x 8
60 x 4 x 10 standing curls

Scull crusher
30 x 20
50 x 15
80 x 12
100 x 12
120 x 2 x 8 ccbp
100 x 8

Rope pushdown
80 x 10
90 x 10
90 x 10
90 x 8
rope pushdowns overhead 50 x 10

Thread: 123D321 2012 Journal

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