corless's journal continued version 1.5

Manofsteel319 · Post by **Manofsteel319** » Tue Jun 03, 2008 8:23 am

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

Manofsteel319 · Post by **Manofsteel319** » Wed Jun 04, 2008 8:43 am

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.

Manofsteel319 · Post by **Manofsteel319** » Thu Jun 05, 2008 9:27 am

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

Manofsteel319 · Post by **Manofsteel319** » Fri Jun 06, 2008 12:21 pm

Legs

Dead Lifts

1x12 300 lbs
1x10 320 lbs
1x8 340 lbs

Squats

1x12 310
1x10 330
1x8 350

Lunges with EZ curl bar

1x12 135 lbs
1x10 145 lbs
1x8 155lbs

Single leg D-bell Calf raises

1x12 20 lb d-bell each leg
1x10 30 lb d-bell each leg
1x8 40 lb d-bell each leg

Could have been better

Manofsteel319 · Post by **Manofsteel319** » Tue Jun 10, 2008 7:15 am

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

Manofsteel319 · Post by **Manofsteel319** » Wed Jun 18, 2008 2:07 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

Manofsteel319 · Post by **Manofsteel319** » Wed Jun 18, 2008 2:12 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

Manofsteel319 · Post by **Manofsteel319** » Wed Jun 18, 2008 2:15 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.

Manofsteel319 · Post by **Manofsteel319** » Wed Jun 18, 2008 2:19 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

Manofsteel319 · Post by **Manofsteel319** » Wed Jun 18, 2008 2:23 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.