Jason Morris Posted March 25, 2010 Share Posted March 25, 2010 Lunges /lbs Standing Bar Bell Shoulder Press/lbs1x10 95 1x10 951x10 115 1x10 1051x8 135 1x10 1151x8 135 1x20 95 Leg Sled/lbs Close Grip Shoulder Press/lbs(how much does sled 1x15 30lbsweigh? i only track the 1x12 35plates i put on) 1x10 451x12 270 1x8 451x12 3601x10 450 Seated Leg Curls Side Shoulder Raises3x10 150 3x12 15lbs Leg ext Front Raises 1x12 90 3x15 10lbs1x12 1001x12 110 Calve Raises Side Grip Shrugs(Varied) 3x15 80lbs Link to comment Share on other sites More sharing options...
Jason Morris Posted March 26, 2010 Author Share Posted March 26, 2010 3x5 pullups (proper alignment) Hammer Strength Close Grip Lat Pulldowns1x10@1401x10@1601x8 @180 Medial Grip Cable Pulldowns3xfailx 150 Wide Grip Upright Cable Rows1x10 1601x10 1751x10 195 Close Grip Upright Cable Rows (super set with widegrip)3xfail 100lbs SKull Crushers1x10 601x10 701x8 801x8 90 Dips3x10 Rope Extension1x10 60 70 80 Grip WorkPull up bar hang till fail Wheel Barrels Ab routine Link to comment Share on other sites More sharing options...
Jason Morris Posted March 26, 2010 Author Share Posted March 26, 2010 Today Chest and BicepsFlat Bench1x15 1351x10 1801x8 205 Dbell Press1x12 751x9 801x5 85 Incline Hammer Superset with Diamond Pushups3x10 75 lbs - Fail Pec Cable Fly with swiss ball1x12 301x10 401x8 50 Standing Bicep Curls1x12 601x10 701x8 80 Hammer Bar Curl Super Set with reverse grip1x12x40 - 1x10 40 lbs1x10x60 - 1x10 40lbs1x8 x70 1x10 40lbs Isolation Cable curls2x10 301x10 40 Link to comment Share on other sites More sharing options...
Jason Morris Posted April 20, 2010 Author Share Posted April 20, 2010 So I forgot to post last weeks routines...Heres Day 1 of this week Chest Flat Bench1x12 1351x10 1851x10 2051x6 +(2 short reps) 225 Incline Bench1x12 1351x10 1851x10 2051x5 +(3 short reps) 205 Decline Bench1x12 1351x10 2051x8 2251x3 (negatives) 225 Pec Fly Icarian Machine4x12 100 Superset till fail x4Close grip hammer(lower medial pecs)serratus pushups (bosa ball) 2 portions of vega whole food optimizer and an hour of Anatomy Physiology Biceps (from full extension -to 30degrees between hand and shoulder(to optimize bicep w/out shoulders))Standing Straight bar1x15 60lbs1x8 80lbs2x5 80lbs Superset (Standing DBell Hammers & Rope Cable Hammers(fail)2x10rep @ 25 lbs + 2x10reps 50lbs2x8 resp @ 25 lbs +2x10 reps 50lbs Bent over Concentration Curls3x8 @20lbs Kneeling Cable Preacher Curls3 sets @ 50lbs till fail Food Intake Breakfast Granola, Toast w/ apple butter, and Vega Sport Pre workoutand Multivitamin Post workout 12 scoops Vega whole food shake Post workout 2Burrito with spanish rice, spinach, tempe, and black beansand.....chips and salsa (weakness) Early evening snackWhole grain cerial and hemp milk DinnerHomemade Mack & Cheese(whole wheat pasta + nutritional yeast, braggs & soy sourcream(lower fat))gogi berries (dessert) Link to comment Share on other sites More sharing options...
robert Posted April 20, 2010 Share Posted April 20, 2010 Nice work man! Thanks again for hanging out last week and for your help preparing books to ship out! That was awesome of you! Great muscles too! I enjoyed pointing out your arms to those at the party. Well done! Link to comment Share on other sites More sharing options...
Jason Morris Posted April 20, 2010 Author Share Posted April 20, 2010 Lats (Poor Choice After Biceps Yesterday) Assisted Pullups(Fail) & Neutral Grip Lat Pull Downs(x4) & 3x10x135 + 1x8 165 (Medial Grip Pullups Till Failx4 Wide Grip Upright Row2x15 702x10 90 Lower Back ExtensionsSide V's Light Day, Slow Reps Link to comment Share on other sites More sharing options...
Jason Morris Posted April 23, 2010 Author Share Posted April 23, 2010 LEG DAY!!! I forgot to post yesterdays shoulders & arms.... but never mind Squats15 @ 1352x12 at 1501x10 205(need to go heavier next week) Hack Squat Sled15 @ 36012 @ 45012@54014 yes 14 @ 630(going heavier next week Single leg (leg extensions)3x12@40 (alternating medial, and central heads) Leg Curls3x15 @ 100 Calves 4x20 @ 135 Link to comment Share on other sites More sharing options...
Jason Morris Posted April 28, 2010 Author Share Posted April 28, 2010 Monday April 26thPullups till fail4 setsSuperset w/ neutral grip lat pull downs4x8 165 Close Grip Hammer Strength Lat pull downs12x16010x1908x2105x230 (3 short reps following fail) Tbars15x 7012 9010 125(slightly sloppy)8 @115 Close grip lower back cabels4x12 120lbs assisted body weight rows( feet propped on bench)4x10 TricepsSuperset till fail Dips and Diamond Bosa Ball pushups Hammer Curl(bar bell) Skull Crushers1x20 501x12701x10901x1090 Dumbell Kick backs3x10 201x10 25 Link to comment Share on other sites More sharing options...
Jason Morris Posted April 28, 2010 Author Share Posted April 28, 2010 Barbell bench (while laying on floor, working negatives as not to smash elbows on floor)1x201351x151851x102052x5225(plus 3 short reps at end)(negatives make the rest of the day so light weight)Incline Hammer Strength superset with cables lower pec flys1x15 @90lbs + 1x12 50lbs1x15 110 + 1x12 60 lbs1x12 130 1x10 70 lbs1x10 150 1x8 70 lbs Push ups till fail4x Standing Barbell curl1x20(bar)1x15 (65)1x10 (75)1x8 (85) Cable/Rope Grip Hammer Curls Super Set w Reverse Grip Barbell 21's @30 lbs1x12 70 lbs + 21's1x12 80 lbs + 21's1x10 100 lbs +21's1x8 110 lbs +21's Cable Concentration curls1x15 40 lbs Link to comment Share on other sites More sharing options...
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