paulpfiction 
"I want to Gain Muscle."
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12Jul07 Chest/Back (all supersetted)
Incline DBells 10-55 10-65 8-75 6-80*
parallel pullups 15-15 15-12* 15-7* 15-7*
Flat DBells Bench 10-65 10-70 8-80* 6-80*
1 Arm Rows 10-65 10-70 8-80 6-80
Incline Flys 10-30 10-30 8-35 6-40
Wide Grip Lat Pulldowns 10-150 10-160 8-* 6-*
Medicine ball pushups - 2x30*
reverse Bench - 2x30*
*denotes set was not complete
13Jul07 Legs/Shoulders (supersetted)
powerclean and press 10-95 10-105 8-135 6-*
Straight Leg Dead 10-225 10-225 8-235 6-245
Arnold Press 10-50 10-55 8-55 6-60
1 lap Lunges w/ 25lb Dbells
Hack Squat 30-225 30-*
Dbell Shrugs 12-70 12-70 12-70
Swimmers 12-5 12-8 12-8
Cable Reverse Fly 12-25 12-30* 12-30*
(triple set)
*denotes set was not complete
14Jul07 - Day off
15Jul07 Arms/Abs
Barbell Curls 10-75 10-85 8-95 6-100
Seated French Curls 10-50 10-60 8-70 6-80 (not counting bar)
Zottman Curls 10-20 10-25 8-30 6-35
Crossbody Ext. 10-25 10-30* 8-30 6-35*
T Cable Curls 10-50 10-60* 8-60* 6-70*
Lat Bar Pressdown 10-90 10-100 8-110 6-120*
Seated Res. Crunch 25-4 25-5 25-6
Side Crunch 25 25 25
Med Ball Leg Raise 25 25 25
ran .6 miles on tred mill
16Jul07 Chest/Back
Incline DBells 10-60 10-70 8-75 6-80
parallel pullups 15-15 15-12 15-9 15-6
Flat DBells Bench 10-65 10-70 8-85 6-80
1 Arm Rows 10-70 10-75 8-80 6-85
Incline Flys 10-30 10-35 8-40 6-45
Wide Grip Lat Pulldowns 10-150 10-160 8-170 6-180
Medicine ball pushups - 2x30*
reverse Bench - 2x30*
*denotes set was not complete
***complete sets will be upped the next week***
***if a weight does not change when it should it is because my body wasnt feeling it, and i trust it*** |
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