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PostPosted: Thu Jun 08, 2006 11:17 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Today's workout.

CHEST
Incline Barbell Press
1.) 135 lbs for 12 reps
2.) 185 lbs for 08 reps
3.) 225 lbs for 03 reps
4.) 245 lbs for 02 reps
5.) 135 lbs for 12 reps

Parallel Bar Dips
1.) 08 reps
2.) 08 reps
3.) 08 reps

TRICEPS
Dumbbell Extension
1.) 20 lbs for 12 reps ea.
2.) 25 lbs for 12 reps ea.
3.) 25 lbs for 12 reps ea.

Dumbbell Kickback
1.) 20 lbs for 12 reps ea.
2.) 20 lbs for 12 reps ea.
3.) 20 lbs for 12 reps ea.

ABS/OBLIQUES
Hanging Rev. Crunch
1.) 15 reps
2.) 15 reps
3.) 15 reps

Dumbbell Side Bend
1.) 45 lbs for 25 reps ea.
2.) 45 lbs for 25 reps ea.
3.) 45 lbs for 25 reps ea.


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PostPosted: Thu Jun 08, 2006 11:20 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
My last set of Inclines consisted entirely of fast explosive reps performed in rapid succession. I ended the set when I started to slow down.

Also, this was the first time in years I did bodyweight dips, and I'm thinking of making them a regular part of my chest workout.


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PostPosted: Fri Jun 09, 2006 10:34 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
I was pretty tired this morning and I haven't done Barbell Squats or Standard Deadlifts in a while, so I went light on both.

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 05 reps
3) 225 lbs for 03 reps
4) 250 lbs for 03 reps

Standard Deadlift
1) 135 lbs for 12 reps
2) 225 lbs for 03 reps
3) 255 lbs for 03 reps

HAMSTRINGS
Seated Leg Curl
1) 150 lbs for 12 reps
2) 150 lbs for 12 reps
3) 150 lbs for 12 reps

Prone Leg Curl
1) 100 lbs for 12 reps
2) 120 lbs for 12 reps
3) 120 lbs for 12 reps

CALVES
Standing Calf Raise
1) 180 lbs for 15 reps
2) 270 lbs for 15 reps
3) 300 lbs for 15 reps

Seated Calf Raise
1) 180 lbs for 20 reps
2) 180 lbs for 20 reps
3) 180 lbs for 20 reps


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PostPosted: Fri Jun 09, 2006 10:36 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
I had a little extra time at the end of my workouts yesterday and today, so I used it to stretch. This is a good idea, since I rarely have time to stretch in the evening anymore.


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PostPosted: Tue Jun 13, 2006 10:42 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Good workout today. I felt pretty strong from start to finish.

DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 08 reps
3) 165 lbs for 08 reps
4) 175 lbs for 08 reps

Dumbbell Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 10 reps
3) 40 lbs x 2 for 10 reps

Bent-over Lateral
1) 30 lbs x 2 for 12 reps
2) 40 lbs x 2 for 10 reps
3) 40 lbs x 2 for 10 reps

TRAPS
Smith Machine Shrug
1) _90 lbs for 12 reps
2) 180 lbs for 08 reps
3) 200 lbs for 08 reps

Dumbbell Shrug
1) 50 lbs x 2 for 12 reps
2) 75 lbs x 2 for 12 reps
3) 75 lbs x 2 for 12 reps

ABS/OBLIQUES
Hanging Rev. Crunch
1) 15 reps
2) 15 reps
3) 15 reps

Dumbbell Side Bend
1) 45 lbs for 25 reps ea.
2) 45 lbs for 25 reps ea.
3) 45 lbs for 25 reps ea.


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PostPosted: Tue Jun 13, 2006 10:44 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Again I concluded my workout with stretching.

PS.) Weights listed for machine exercises do not include the weight of the sled, bar or lever, only the plates or weight stack.


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PostPosted: Thu Jun 15, 2006 10:50 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Yesterday's workout.

BACK
Wide-grip Chin-up
1) 5 reps
2) 5 reps
3) 5 reps

One-arm Cable Row
1) 100 lbs for 08 reps ea.
2) 110 lbs for 08 reps ea.
3) 120 lbs for 08 reps ea.

Incline T-bar Row
1) _90 lbs for 08 reps
2) 135 lbs for 08 reps
3) 135 lbs for 08 reps

BICEPS
Alt. Dumbbell Curl
1) 35 lbs x 2 for 08 reps
2) 45 lbs x 2 for 08 reps
3) 40 lbs x 2 for 08 reps

Prone Incline Curl
1) 20 lbs x 2 for 12 reps
2) 20 lbs x 2 for 12 reps
3) 20 lbs x 2 for 12 reps

FOREARMS
Standing Wrist Curl
1) 65 lbs for 15 reps
2) 85 lbs for 15 reps
3) 95 lbs for 12 reps

Reverse Wrist Curl
1) 15 lbs x 2 for 15 reps
2) ~25 lbs for 15 reps
3) ~25 lbs for 15 reps


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 Post subject:
PostPosted: Thu Jun 15, 2006 10:52 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
I skipped todays chest, triceps and abs/obliques workout to catch up on some sleep. I figure I can afford to, since I rarely miss chest workouts and haven't missed one in a while. Also, this way I'll be fresh for my leg workout tomorrow.


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 Post subject:
PostPosted: Fri Jun 16, 2006 10:43 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Today's workout.

QUADS/GLUTES
Barbell Squat
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 225 lbs for 08 reps

Sled Hack Squat
1) 90 lbs for 08 reps
2) X
3) X

Leg Extension
1) 105 lbs for 12 reps
2) 120 lbs for 12 reps
3) 135 lbs for 12 reps

HAMSTRINGS
Romanian Deadlift
1) 135 lbs for 12 reps
2) 185 lbs for 08 reps
3) 205 lbs for 08 reps

Prone Leg Curl
1) 100 lbs for 12 reps
2) 130 lbs for 12 reps
3) 130 lbs for 12 reps


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 Post subject:
PostPosted: Fri Jun 16, 2006 10:46 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
I'm still getting used to squatting again. 225 lbs for 8 reps felt a lot heavier than it should. Meanwhile, I had to skip calves and stretching, since I was running late. I'll probably stretch tonight though.


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PostPosted: Fri Jun 16, 2006 12:01 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
I'm beginning to question the logic of performing Sled Hack Squats following Barbell Squats, since the two movements are so similar. Perhaps I should try another exercise like leg presses, lunges or step-ups. Meanwhile, I don't really like the two Leg Extension machines at my new gym, so I'm thinking of doing Sissy Squats instead.

Also, I'm thinking of supersetting some of my leg exercises. For example, I might try the following:

Barbell Squats

???
super-set with
Romanian Deadlifts

Sissy Squats
super-set with
Prone Leg Curls


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 Post subject:
PostPosted: Mon Jun 19, 2006 10:43 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Good shoulder workout today:

DELTS
Barbell Push Press
1) _95 lbs for 12 reps
2) 135 lbs for 12 reps
3) 165 lbs for 08 reps
4) 185 lbs for 08 reps
5) 135 lbs for 08 reps

Dumbbell Lateral
1) 25 lbs x 2 for 12 reps
2) 35 lbs x 2 for 12 reps
3) 35 lbs x 2 for 12 reps

Bent-over Lateral
1) 40 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps
3) 40 lbs x 2 for 12 reps

TRAPS
Seated Dumbbell Shrug
1) 55 lbs x 2 for 12 reps
2) 55 lbs x 2 for 12 reps
3) 55 lbs x 2 for 12 reps

Prone Incline Shrug
1) 45 lbs x 2 for 12 reps
2) 45 lbs x 2 for 12 reps
3) 45 lbs x 2 for 12 reps

ABS/OBLIQUES
Vertical Leg Raise
1) 15 reps
2) 15 reps
3) 15 reps

Twisting Crunch
1) 10 reps each side (alternating)
2) 15 reps each side
3) 15 reps each side

As usual, I finished up with some stretching.

PS.) On my last set of push presses I was going for speed with a weight well below my 8RM.


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 Post subject:
PostPosted: Tue Jun 20, 2006 10:51 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
This morning's workout.

BACK
Smith Machine Row
1) _90 lbs for 12 reps
2) 140 lbs for 12 reps
3) 180 lbs for 08 reps
4) 140 lbs for 12 reps

Curl-grip Chin-up
1) 3 reps
2) 3 reps
3) 3 reps

Incline T-bar Row
1) _45 lbs for 12 reps
2) _90 lbs for 08 reps
3) 135 lbs for 08 reps

BICEPS
Incline Dumbbell Curl
1) 35 lbs x 2 for 12 reps
2) 40 lbs x 2 for 12 reps

Prone Incline Curl
1) 25 lbs x 2 for 12 reps
2) 25 lbs x 2 for 12 reps

I skipped forearms, since I overslept a little.


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 Post subject:
PostPosted: Tue Jun 20, 2006 3:35 pm 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
I don't think I'm going to keep doing Smith Machine Rows. The bar of the smith machine at my gym is thicker than standard, which wouldn't be so bad, except that it's also pretty much smooth. Combine that with my stubby fingers and it becomes hard to hold onto even moderate weights.

Anyway, I think I'm gonna try doing Barbell Rows and use wrist straps just for that one exercise. I may even try a reverse grip.


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PostPosted: Wed Jun 21, 2006 9:03 am 
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Deific Wizard of Sagacity
Deific Wizard of Sagacity

Joined: Tue Apr 25, 2006 1:19 pm
Posts: 4410
Location: Pennsylvania
Until recently I always tried to perform Bent-over Laterals with the same weight and reps as regular Dumbbell Laterals (although I could always do somewhat more on the former). My thinking at the time was that I wanted my side and rear deltoids to be proportional. However, I realize now that I should be doing considerably more on Bent-over laterals, since the rear delts work in opposition to the front delts and pectorals.


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