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PostPosted: Fri Apr 11, 2008 12:29 pm 
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shoulder

seated smith press

1x15 105 lbs
1x12 145 lbs
1x10 155 lbs
1x8 165 lbs one forced rep

cable rear delt bent over row thingy

1x12 2 plates
1x10 2 plates

one armed overhead press

1x10 40 lb d bell
1x8 45 lb d bell

lateral raises

1x12 2 plates
1x10 2 plates
1x8 3 plates

front raises

1x10 20 lbs
1x8 30 lbs

shrugs

2x15 75 lb d bells


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PostPosted: Mon Apr 14, 2008 7:30 am 
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bicpes and back

prine incline curl ( loved it )

1x12 65 lbs
1x10 75 lbs
1x8 85 lbs

weight assisted chin ups

1x12 10 plates
1x10 9 plates
1x8 7 plates

machine rows

1x12 12 plates
1x10 13 plates
1x8 14 plates

pull overs

1x12 65 lb d bell
1x10 70 lb d bell

hammer curls

1x10 40 lb d bells
1x8 45 lb d bells

forarm work

1x10 45 lbs
1x8 55 lbs

fast short workout but a good workout


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PostPosted: Wed Apr 16, 2008 7:30 am 
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legs

dead lifts no straps
1x10 warm up just bar to get blood flowing
1x12 250 lbs
1x10 295 lbs
1x5 325 lbs <---- think I could have done eight if I could have banged em off the floor

deep squats

1x12 215 lbs
1x10 235 lbs
1x8 255 lbs

by this point i was beat...to say the least

lunges

1x10 to and fro 50 lb d bells
1x8 to and fro 55 lb d bells

the most intense workout i have ever had


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PostPosted: Thu Apr 17, 2008 11:33 am 
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chest

bench press

warm up set 135 12 times

1x12 225 lbs
1x9 235 lbs
1x7 240 lbs

incline d-bells

1x12 65 lbs
1x10 70 lbs
1x8 75 lbs

tricep press downs

1x12 9 plates
1x10 11 plates
1x8 13 plates

seated one armed cable push bench?

1x12 7 plates
1x10 9 plates
1x8 11plates

1x12 unassisted dips
1x10 leg ups
1x20 alternating knee ups

1x10 unassisted dips
1x10 leg ups
1x18 alternating knee ups

1x8 unassisted dips
1x10 leg ups
1x16 alternating knee ups

that was it will add cable cross overs i think they are essential in chest routine


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PostPosted: Fri Apr 18, 2008 1:51 pm 
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shoulders

overhead press

1x12 115lbs could have done more
1x10 125lbs chdm
1x8 135lbs chdm

rear delt bent over cables

1x12 2 plates
1x10 2.5 plates
1x8 3 plates

front delt cable raises

1x12 2 plates
1x10 2.5 plates
1x8 3 plates

arnold press dbells

1x12 35lbs
1x10 50lbs
1x8 55 lbs

shrugs( i know they're traps but what ever lol)

1x12 225 lbs
1x10 245 lbs
1x8 265 lbs


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 Post subject:
PostPosted: Fri Apr 25, 2008 7:32 am 
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Sorry missed a few workouts been really busy at work posting now

Biceps

Seated curls

1x12 45 lb d bells
1x10 50 lb d bells
1x6 55 lb d bells

cable curls

1x12 7 plates
1x10 9 plates
1x8 11 plates

pull ups wide grip

1x7 with one assist
1x6 with one assist

one arm cable row

1x12 6 plates
1x10 7 plates
1x8 8 plates

hammer curls

1x10 30 lb d bells
1x8 40 lb d bells

21's with 25 lb d bells..


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PostPosted: Fri Apr 25, 2008 7:34 am 
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Legs

Dead lifts

1x12 250 lbs
1x10 295 lbs
1x6 325 lbs one more rep than last week

deep squats

1x12 215 lbs
1x10 235 lbs
1x8 255 lbs

lunges

1x10 50 lb d bells
1x8 55 lb d bells

this was actually easier this week still loved it though


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PostPosted: Fri Apr 25, 2008 7:38 am 
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Chest, changed up routine a little bit but it was good

Cable cross overs

1x12 7 plates
1x10 8 plates
1x8 9 plates

Decline bench press

1x12 175 lbs
1x10 195 lbs
1x8 205 lbs

incline bench press

1x12 135 lbs
1x10 185 lbs
1x8 205 lbs

reverse single arm tricep press downs

2x12 3 plates per arm
2x10 4 plates per arm
2x8 5 plates per arm

skull crushers(aka john corless destroyers)

1x12 75 lbs 1x12 bench press of same weight right after
1x10 95 lbs 1x3 bench i was dead and cried like a girl haha jk but it was great thats it


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PostPosted: Wed Apr 30, 2008 7:58 am 
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Started a new routine yesterday will do it for three weeks and see if there is a significant change anywhere in my strength or size.

I'm doing a 3x5 with each set so im lifting very heavy

dbell decline bench press

1x5 60lbs <---was too light
1x5 70lbs
1x5 75lbs

my dbells at my gym only go up to 75 so im kinda stuck there

flat bench press

1x5 240 lbs no spotter needed
1x5 245 lbs no spotter needed
1x5 250 lbs no spotter needed

was tough but i gout out all five reps on my own no bouncing no touching of the chest complete controlled reps

skull crushers

1x5 105 lbs
1x5 115 lbs
1x5 125 lbs last set was amazing

its so much weight my elbows hurt!! haha

cable cross overs

1x5 90 lbs
1x5 100lbs<----- just added cross overs to hit the chest more wasnt a 3x5 but..... it works

overall a great day and a good start to the 3x5 routine.


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 Post subject:
PostPosted: Thu May 01, 2008 8:24 am 
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Legs

Dead lifts(I also do a warm up set of 135 but nothing special)

1x5 335lbs
1x5 345lbs
1x5 355lbs

squats

1x5 335lbs
1x5 355lbs
1x5 365lbs

standing calf raise machine

1x5 162.5lbs
1x5 175lbs
1x5 187.5lbs

overall great workout but short


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