Shoulders and calves
Clean and Press
1x12 135 lbs
1x10 145 lbs
1x8 155 lbs * great workout perfect
One arm D-bell press
1x12 55 lbs
1x10 60 lbs
1x8 65 lbs
Lateral D-bell raises
1x12 15 lb d-bells
1x10 20 lb d-bells
Front delt Raises
1x12 15 lb d-bells
1x10 20 lb d-bells
Read delt cable cross overs
1x12 2 plates
1x10 2 plates
Lunges w/EZ curl bar
1x12 135 lbs
1x10 145 lbs
1x8 155 lbs
Standing calf raise machine
1x12 187.5 lbs
1x10 187.5 lbs
1x8 187.5 lbs
Single leg D-bell Calf raises
1x12 each leg 20 lb d-bells
1x10 each leg 25 lb d-bells
1x8 each leg 30 lb d-bells
Abds
Flutter kicks
3x60 , 30 each leg
Machine crunches
3x15
corless's journal continued version 1.5
Moderators: Ironman, Jungledoc, parth, stuward
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- Junior Member
- Posts: 271
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Chest and triceps
Under hand Grip cable cross unders
1x12 60 lbs
1x10 70 lbs
1x8 80 lbs
Flat benchpress
1x12 225 lbs
1x10 235 lbs
1x8 250 lbs
Incline D-bell Press
1x12 65 lb d-bells
1x12 70 lb d-bells
1x10 75 lb d-bells
Triceps Rope Press downs
1x12 70 lbs
1x10 80 lbs
1x8 90 lbs
Standing Skull crushers
1x12 85 lbs
1x10 95 lbs
1x8 105 lbs
Bobyweight dips
1x12
1x10
Oblique work
2x15 each side side bends
also tanned for five minutes bodybuilders are not allowed to be pastey white.
Under hand Grip cable cross unders
1x12 60 lbs
1x10 70 lbs
1x8 80 lbs
Flat benchpress
1x12 225 lbs
1x10 235 lbs
1x8 250 lbs
Incline D-bell Press
1x12 65 lb d-bells
1x12 70 lb d-bells
1x10 75 lb d-bells
Triceps Rope Press downs
1x12 70 lbs
1x10 80 lbs
1x8 90 lbs
Standing Skull crushers
1x12 85 lbs
1x10 95 lbs
1x8 105 lbs
Bobyweight dips
1x12
1x10
Oblique work
2x15 each side side bends
also tanned for five minutes bodybuilders are not allowed to be pastey white.

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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
Biceps and Back
Barbell Bent over rows
1x12 180 lbs
1x10 190 lbs
1x8 200 lbs
WG pull ups
1x9
1x6
1x5
Straight arm lat press downs
1x12 70 lbs
1x10 80 lbs
1x8 60 lbs
1x8 60 lbs
Shrugs
1x12 210 lbs
1x10 225 lbs
1x8 235 lbs CHDM
Standing EZcurl bar Curls
1x12 95 lbs
1x10 105 lbs
1x8 115 lbs
Flutter Kicks
3x60 30 each leg and all ab work was super setted with no rest between workouts
Machine Crunches
3x15
Knee ups/reverse crunches
3x15
HIIT
15 total minutes on the eliptical
2.35 total miles ran includes the distance ran during 3 minute cool down
2.10 miles in 12 minutes
244 calories burned
also tanned for 5 minutes. Who ever seen a pale bodybuilder? lol
Barbell Bent over rows
1x12 180 lbs
1x10 190 lbs
1x8 200 lbs
WG pull ups
1x9
1x6
1x5
Straight arm lat press downs
1x12 70 lbs
1x10 80 lbs
1x8 60 lbs
1x8 60 lbs
Shrugs
1x12 210 lbs
1x10 225 lbs
1x8 235 lbs CHDM
Standing EZcurl bar Curls
1x12 95 lbs
1x10 105 lbs
1x8 115 lbs
Flutter Kicks
3x60 30 each leg and all ab work was super setted with no rest between workouts
Machine Crunches
3x15
Knee ups/reverse crunches
3x15
HIIT
15 total minutes on the eliptical
2.35 total miles ran includes the distance ran during 3 minute cool down
2.10 miles in 12 minutes
244 calories burned
also tanned for 5 minutes. Who ever seen a pale bodybuilder? lol
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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
-
- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
Shoulders and calves
Clean and press
1x12 140 lbs
1x10 150 lbs
1x6 160 lbs aim for more next week
One arm d-bell press
1x12 55 lbs
1x10 60 lbs
1x8 65 lbs
Lateral D-bell raises
1x12 15 lbs
1x10 20 lbs
Front delt raises
1x12 15 lbs
1x10 20 lbs
Rear Delt raises
1x12 3 plates (the three was an accident)
1x10 2 plates
Calf raises barbell
1x12 200 lbs
1x10 210 lbs
1x8 220 lbs
Single leg calf raises
1x12 20 lb d-bell
1x10 25 lb d-bell
1x8 30 lb d-bell
Knee ups
3x18
Flutter kicks
3x60 30 each leg
Crunch machine
3x18
No HIIT not enough time but did tan for 8 minutes
Clean and press
1x12 140 lbs
1x10 150 lbs
1x6 160 lbs aim for more next week
One arm d-bell press
1x12 55 lbs
1x10 60 lbs
1x8 65 lbs
Lateral D-bell raises
1x12 15 lbs
1x10 20 lbs
Front delt raises
1x12 15 lbs
1x10 20 lbs
Rear Delt raises
1x12 3 plates (the three was an accident)
1x10 2 plates
Calf raises barbell
1x12 200 lbs
1x10 210 lbs
1x8 220 lbs
Single leg calf raises
1x12 20 lb d-bell
1x10 25 lb d-bell
1x8 30 lb d-bell
Knee ups
3x18
Flutter kicks
3x60 30 each leg
Crunch machine
3x18
No HIIT not enough time but did tan for 8 minutes
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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
chest and tris
underhand grip butterfiles
1x12 70 lbs
1x10 80 lbs
1x8 90 lbs
Bench
1x10 240 lbs
1x8 260 lbs
Inclince bench press
1x12 175 lbs
1x8 185 lbs
1x4 200 lbs
Triceps press down
1x12 80 lbs
1x10 100 lbs
1x5 150 lbs<--- all the weight
Standing Skull Crushers
1x12 85 lbs
1x10 95 lbs
Body weight dips
1x12
1x10
HIIT
Eliptical
1.73 miles 183 calories burned 10 minutes total
abs
flutter kicks
3x60
crunches
3x15
obliques
2x20
underhand grip butterfiles
1x12 70 lbs
1x10 80 lbs
1x8 90 lbs
Bench
1x10 240 lbs
1x8 260 lbs
Inclince bench press
1x12 175 lbs
1x8 185 lbs
1x4 200 lbs
Triceps press down
1x12 80 lbs
1x10 100 lbs
1x5 150 lbs<--- all the weight
Standing Skull Crushers
1x12 85 lbs
1x10 95 lbs
Body weight dips
1x12
1x10
HIIT
Eliptical
1.73 miles 183 calories burned 10 minutes total
abs
flutter kicks
3x60
crunches
3x15
obliques
2x20
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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
Biceps and Back
Barbell Bent over rows
1x12 180 lbs
1x10 205 lbs
1x8 235 lbs
Lat pull downs
1x12 9 plates
1x10 10 plates
1x8 11 plates
Bent Over d-bell rows
1x12 70 lbs
1x10 75 lbs
1x10 75 lbs
Shrugs
1x12 225 lbs
1x10 245 lbs
1x8 265 lbs
Invered Hammer Curls
1x10 40 lbs
1x8 45 lbs
WG Pullups
1x6
1x6
1x5
Machine Curls
1x10 60 lbs
1x8 70 lbs
Barbell Bent over rows
1x12 180 lbs
1x10 205 lbs
1x8 235 lbs
Lat pull downs
1x12 9 plates
1x10 10 plates
1x8 11 plates
Bent Over d-bell rows
1x12 70 lbs
1x10 75 lbs
1x10 75 lbs
Shrugs
1x12 225 lbs
1x10 245 lbs
1x8 265 lbs
Invered Hammer Curls
1x10 40 lbs
1x8 45 lbs
WG Pullups
1x6
1x6
1x5
Machine Curls
1x10 60 lbs
1x8 70 lbs
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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
Legs
Dead lifts
1x12 300 lbs
1x8 320 lbs
grip was horrible and gave out a lot faster than usual
squats
1x12 300 lbs
stopped there because I was working out alone and I'm not a big fan of injuring myself with out a spotter.
Leg press
1x12 360 lbs
1x10 450 lbs
1x8 540 lbs
leg press is by far the lamest workout I have ever done I wasn't motivated and couldnt lift alone. Wasn't cutting it so after that weak ass workout I left.
Dead lifts
1x12 300 lbs
1x8 320 lbs
grip was horrible and gave out a lot faster than usual
squats
1x12 300 lbs
stopped there because I was working out alone and I'm not a big fan of injuring myself with out a spotter.
Leg press
1x12 360 lbs
1x10 450 lbs
1x8 540 lbs
leg press is by far the lamest workout I have ever done I wasn't motivated and couldnt lift alone. Wasn't cutting it so after that weak ass workout I left.
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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
Shoulders and calves
Overhead Press
1x12 140 lbs
1x10 150 lbs
1x8 160 lbs
One arm Overhead D-bell press
1x12 55 lb d bell
1x10 60 lb d bell
1x8 65 lb d bell
Lateral d bell raises
1x12 15 lbs
1x10 20 lbs
front delt d bell raises
1x12 15 lbs dbells
1x10 20 lb dbells
Reverse butterflies(rear delts)
1x12 2 plates
1x10 2 plates
Standing calf raise machine
1x12 187.5 lbs
1x10 ----------
1x8 ----------
D-bell single leg calf raises
1x12 30 lb d bell
1x10 35 lb d bell
1x8 40 lb d bell
HIIT
Eliptical
2.16 miles 232 calories burned total 13 minutes
Overhead Press
1x12 140 lbs
1x10 150 lbs
1x8 160 lbs
One arm Overhead D-bell press
1x12 55 lb d bell
1x10 60 lb d bell
1x8 65 lb d bell
Lateral d bell raises
1x12 15 lbs
1x10 20 lbs
front delt d bell raises
1x12 15 lbs dbells
1x10 20 lb dbells
Reverse butterflies(rear delts)
1x12 2 plates
1x10 2 plates
Standing calf raise machine
1x12 187.5 lbs
1x10 ----------
1x8 ----------
D-bell single leg calf raises
1x12 30 lb d bell
1x10 35 lb d bell
1x8 40 lb d bell
HIIT
Eliptical
2.16 miles 232 calories burned total 13 minutes
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- Junior Member
- Posts: 271
- Joined: Thu May 01, 2008 1:10 pm
Chest and Tri's
Bench press
1x8 250 lbs
1x10 225 lbs
1x12 200 lbs
Decline Bench press
1x6 275 lbs
1x10 235 lbs
1x12 205 lbs
Underhand Grip cable cross unders?
1x8 8 plates
1x10 7 plates
1x12 6 plates
Incline d-bell bench press
1x8 75 lb d bells
1x10 75 lb d bells
1x12 70 lbs d bells
Reverse grip d handle single arm tricep pressdown
1x 8 5 plates
1x10 5 plates
1x12 4 plates
Bodyweight Dips
1x11
1x11
1x9
overall not a bad workout hitting the heavy weights first and then coming down while upping the reps is a lot harder than I would have thought a better pump and a better workout.
Bench press
1x8 250 lbs
1x10 225 lbs
1x12 200 lbs
Decline Bench press
1x6 275 lbs
1x10 235 lbs
1x12 205 lbs
Underhand Grip cable cross unders?
1x8 8 plates
1x10 7 plates
1x12 6 plates
Incline d-bell bench press
1x8 75 lb d bells
1x10 75 lb d bells
1x12 70 lbs d bells
Reverse grip d handle single arm tricep pressdown
1x 8 5 plates
1x10 5 plates
1x12 4 plates
Bodyweight Dips
1x11
1x11
1x9
overall not a bad workout hitting the heavy weights first and then coming down while upping the reps is a lot harder than I would have thought a better pump and a better workout.