4 day split
Chest
Bench Press: 135 (3x8)
Incline Dumbbell Press: 45 (3x8)
Butterfly: 110 (3x8)
Chest Machine: ? (3x8)
Biceps Curls: 65 (3x8)
Hammer:
Legs
Squats: 135
Leg Press:
Hamstring Machine:
Calf Machine:
Back
Chinups: 3x8
Lat pulldown: 60 (3x8)
Cable Row: 50 (3x8)
Pullup: 3x8 (55)
Bent over Row: 115 (3x8)
Biceps Curl: 65 (3x8)
Shoulder
Military Press: 85 (3x5)
Dumbell Press: 45 (3x8)
Reverse Machine Flyes: 80 (3x8)
Shoulder Press Machine: 65 (3x8)
Triceps Pushdown: 60 (3x8)
Dips: 3x8
Diet(dont ask me about the numbers if you are looking at this)
1000:
Whey
971:
500 Apples/Oranges/Bananas w/ Green Machine
300 OJ
171 Casear Salad
1354:
400 Bagel w/Butter
140 Eggs
140 Fiber
200 Pasta
274 Spam
200 Jerky
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11-17-2012, 08:17 PM #1
8 months till I start a new life, need to get started now
++ Positive Crew ++
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11-17-2012, 08:52 PM #2
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12-27-2012, 04:46 AM #3
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01-02-2013, 02:57 AM #4
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01-05-2013, 02:59 AM #5
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01-09-2013, 03:46 AM #6
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01-13-2013, 12:43 AM #7
1/12
Pull ups 3x8
Lat PD 60 3x8
Cable Rows 60 3x8
Chinups 45 3x8
1/13
Shoulder
Military Press: 75 (3x8/7)
Dumbell Press: 35 (3x8/6/6)
Reverse Machine Flyes: 85 (3x8)
Shoulder Press Machine: 65 (3x8)
Triceps Pushdown: 50 (3x8)
Dips: 3x8/6/6 45Last edited by lalalalakerss24; 01-13-2013 at 03:02 AM.
++ Positive Crew ++
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01-16-2013, 03:05 AM #8
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01-19-2013, 03:35 AM #9
Back 1/19
Chinups: 3x8 1:30 rest
Lat pulldown: 60 (3x8) Did 10 reps, possibly 70
Cable Row: 60 (3x8)
Pullup: 3x8 (55)
Back Machine 3x8 (40)
Biceps Curl: 65 (3x8) Horrible
1/13
Shoulder
Military Press: 65 (3x8)
Dumbell Press: 35 (3x8)
Reverse Machine Flyes: 75 (3x8) down 10
Shoulder Press Machine: 80 (3x8) up 15
Triceps Pushdown: 50 (3x8)Last edited by lalalalakerss24; 01-20-2013 at 03:20 AM.
++ Positive Crew ++
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01-22-2013, 04:38 PM #10
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01-23-2013, 03:47 AM #11
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01-26-2013, 03:11 AM #12
Back 1/26
Chinups: 3x8 1:30 rest
Lat pulldown: 70 2x8/7 then 60 1x9
Vbar: 60 3x8
Cable Row: 60 (3x8)
Pullup: 3x8 (55)
Biceps Curl: 65 (3x5)
1/27
Shoulder
Military Press: 65 (3x8)
Dumbell Press: 35 (3x8)
Reverse Machine Flyes: 80 (3x8)
Shoulder Press Machine: 80 (3x8)
Shrugs on smith 50 3x8
100-135 SquatsLast edited by lalalalakerss24; 01-27-2013 at 04:09 AM.
++ Positive Crew ++
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01-30-2013, 03:01 AM #13
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02-02-2013, 10:10 AM #14
2/1
Chinups: 3x8 1:30 rest
Lat pulldown: 60 3x12
Vbar: 60 3x8
Cable Row: 60 (3x8)
Low Row 3x8 40
Biceps Curl: 55 (3x5)
Traps 25 3x8
2/3
Shoulder
Military Press: 65 (3x8) I should go for 70
Dumbell Press: 35 (3x12) Time to move up!
Dumbell Lateral Raises 15 3x8 Okay weight
Reverse Machine Flyes: 85/100 (1x8,2x8) Stick with 100 for now
Triceps PD 50,60,50 (1x8/6/8) STick with 50 until 12
Dips Machine 100 3x8
Dips 3x8
AbsLast edited by lalalalakerss24; 02-03-2013 at 03:22 AM.
++ Positive Crew ++
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02-06-2013, 03:14 AM #15
2/6
Chest
Bench Press: 115 1x8 125 1x6, 1x4
DB Press: 50 3x8 Was supposed to do 45 but I did it!
Incline Dumbbell Press: 40 (3x8) Could barely lift this but I got it
Butterfly: 100 (3x8)
Dips 3x8
Biceps Curls: 65 (3x8/7)
39 mins
2/7
Squats
45 1x5
65 1x5
95 1x5
135 1x5
145 1x5
155 1x5
160 1x5
165 1x5
175 1x5
Crunches 3x15Last edited by lalalalakerss24; 02-07-2013 at 02:24 AM.
++ Positive Crew ++
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02-09-2013, 03:15 AM #16
2/9
Chinups: 3x8 1:30 rest
Lat pulldown: 70 3x8
Vbar: 60 2x10, 70 1x10 (Bumping 70 next time)
Cable Row: 60 (3x8)
Low Row 3x8 40
Traps with dumbbells no
Biceps Curl: 55 (3x8)
2/10
Shoulder
Military Press: 75 3x8
Dumbell Press: 40 3x8
Dumbell Lateral Raises 15 3x8 Okay weight
Dumbell Front Raises 15 3x8 Okay weight
Reverse Machine Flyes: 100 3x8
Triceps PD 57 3x8/7/6
Dips 3x8
AbsLast edited by lalalalakerss24; 02-10-2013 at 05:32 AM.
++ Positive Crew ++
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02-13-2013, 02:51 AM #17
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02-13-2013, 10:00 PM #18
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02-17-2013, 03:05 AM #19
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03-02-2013, 07:08 AM #20
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03-05-2013, 03:36 AM #21
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03-10-2013, 01:21 PM #22
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03-15-2013, 12:40 PM #23
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03-22-2013, 09:09 AM #24
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