garrettedge Posted November 10, 2010 Share Posted November 10, 2010 Okay, so I'm going to update this post with stuff that I just want to be the header of the thread. Will edit this all out. Link to comment Share on other sites More sharing options...
garrettedge Posted November 10, 2010 Author Share Posted November 10, 2010 Week of 9/27/10 Date: 9/28 Dips 12/12/12Db press 60x12/70x12/80x12 (weight up next time)Incline smith press 65x12/75x10/85x4(to fail)/85x2(to fail)Cable curls 60x12/70x10/80x10Overhead db press 40x12/50x8Cable crossover 50x12/60x10/70x8 Date: 9/30Dips 12/12/10Lying ext 40x12/50x10/60x10Overhead ext 30x12/35x10/40x12Rope pulldown 30x12/35x12/40x11 Date: 10/1Pullups 10/8/7Lat pulldown 60x12/70x10/80x10Db shrugs 70x12/80x12Low row 60x12/70x10/80x10 Date: 10/2Hyperextensions 10Deadlift 85x12/105x10/125x9Standing calf press 135x12/145x10/155x9Leg lifts 12/12/12Calf press 140x15/180x15legs up, moving 4lb medicine ball back and forth 12/12/12 Notes: If anyone can give me a name for that last exercise, it'd be greatly appreciated. I don't know anything more than that I've seen people do it and decided to give it a spin. Also it was my first time doing a deadlift. Way sore after doing it, figuring once my muscles start adjusting I can make some good gains. No leg day because I've been doing a lot of biking but starting it again next week regardless. Link to comment Share on other sites More sharing options...
garrettedge Posted November 10, 2010 Author Share Posted November 10, 2010 Date: 10/04/10Dips 12/12/12Bench press 105x9/95x8/95x6Incline press 45x12/55x10/65x9Bicep curl 35x12/45x10/55x8Cable crossover 40x12/50x10/60x6Db curl 25x10(each)/25x12(each)/25x8(each) Date: 10/05/10Squats 85x12/105x10/125x8/125x3(no fail)Leg curl 85x12/90x10/95x10Lunges+50lb 10 Date: 10/07/10Dips elbows in 12/12/12Lying db extensions 40x12/50x12/60x9Overhead ext 35x12/40x12/45x10Rope pulldowns 40x12/45x10/50x9 Date: 10/08/10Pullups 10/8/7Lat pulldown 60x12/70x12/80x12(weight up)Db shrugs 70x12/80x12Low row 70x12/80x10/90x8 Link to comment Share on other sites More sharing options...
garrettedge Posted November 10, 2010 Author Share Posted November 10, 2010 Date: 10/11/10Bench press 80x5/90x5/100x15 (obviously miscounted)Incline bench 55x12/75x10/95x8Dips 10/10/6Bicep curl 35x12/45x10/55x9Cable crossover 40x12/50x10/60x8 (cut this out, injury risk, replace with decline or db front raise)Db curl 25x12(each)/25x10(each) Date: 10/12/10Squat 100x5/115x5/130x6Leg curl 85x12/90x10/95x8Lunge +50x10(each) Date: 10/14/10Standing military press 55x5/60x5/65x15Dips 10/10/10Lying db extension 40x12/50x10/60x8Overhead ext 35x12/40x12/45x9Rope pulldown 40x12/45x10/50x6 Date: 10/15/10Deadlift 95x5/110x5/125x12Pullups 10/8/3 (whoops)Lat pulldown 60x12/70x12/80x12Low row 70x12/80x10/90x8 Link to comment Share on other sites More sharing options...
garrettedge Posted November 10, 2010 Author Share Posted November 10, 2010 Date: 10/18/10Bench 85x3/95x3/105x16(still obviously off, but I'm finishing this month)Incline bench 55x12/75x10/95x9Dips 10/10/10Bicep curl 35x12/45x10/55x8Front db raise 25x12(each)/25x10(each)Db curl 25x12(each)/25x12(each)/25x12(each) Date: 10/19/10Squat 105x3/120x3/135x5Leg curl 85x12/90x10/95x8Lunges +25x10(each)/+25x10(each) Date: 10/21/10Standing military 60x3/65x3/70x10Dips 10/10/10Lying db extension 40x12/50x10/60x8Overhead 35x12/40x10/45x8Rope pulldowns 40x12/45x8/50x5 Date:10/23/10Deadlift 105x3/120x3/135x10Pullups 10/7/4Dual Lat pulldown 60x10/65x8/70x5 (this one felt way heavier than regular lat pulldown, not sure if the style of machine is different)Low row 70x12/80x12/110x9 Link to comment Share on other sites More sharing options...
garrettedge Posted November 10, 2010 Author Share Posted November 10, 2010 Date 10/25/10Bench 95x8/105x8/125x10/125x8Incline bench 45x12/65x10/75x8Dips 8 (decided against doing more)Bicep curl 35x12/45x10/55x8Front db raise 25x10(each)/25x10(each) Date 10/26/10Squat 115x5/130x3/145x5Leg curl 85x12/90x10/95x8Lunges +50x10(each)/+50x10(each) Date 10/28/10Standing military 60x5/70x3/80x5Dips 10/10/10Lying db ext 40x12/50x10/60x8Rope pulldowns 40x12/45x10/50x8 Date 10/30/105 minute warm up bikeHyperextensions 25Deadlift 115x5/130x3/145x2Pullups 9/6/1 (yikes, back pain)Dual Pulldowns 50x12/60x9Low row 70x12/80x10/90x10Ab crunch (some sets, need more I think to even deadlift) Link to comment Share on other sites More sharing options...
garrettedge Posted November 10, 2010 Author Share Posted November 10, 2010 Date: 11/01/106 min warmup runDb bench 60x5/70x5/80x5Incline smith 45x10/55x10/65x10/75x10/85x10Pullups narrow 10/6Assisted pullups narrow (-40) 10/9/6Rope pulldown 30x10/35x10/40x10/45x10/50x5Date: 11/02/105 min warmup bikeSquat (35x10)/110x5/125x5/140x5Hyperextensions 12/12/12/12/12Leg raises 10/10/10/10/10Lunges +30x10(each)/+30x10(each)/+30x10(each)/+30x10(each)/+30x10(each) Date: 11/04/105 min warmup bikeStanding military (30x20)/65x5/75x5/85x5Dips 10/10/10/8/6Lying db extension 60x10/50x10/50x10/40x10/40x10Db row 40x12(each)/35x10(each)/35x12(each)/30x12(each)/30x12(each) Date: 11/06/10Hyperextensions+25 12/12/12Leg press 360x10/320x10/270x10/230x10/180x10Leg curls 90x10/80x10/80x10/70x10/70x10Crunch bench +30x12/+30x12/+30x12/+30x12/+30x12 Link to comment Share on other sites More sharing options...
garrettedge Posted November 16, 2010 Author Share Posted November 16, 2010 Date: 11/08/10Bench (35x15)/110x5/125x5/140x5Pullups narrow 9/6 Pullups narrow assist -40x10/-40x7/-40x6Incline bench 85x12/85x11/75x10/65x10/65x10Rope pulldowns 50x10/45x10/40x10/35x10/30x10 Date:11/09/10Squats (35x10)/115x3/130x3/145x5Hyperextensions 12/12/15/15/20Leg lifts 10/10/10/10/10Lunges +30x10(each)/+30x10(each)/+30x10(each)/+30x10(each)/+30x12(each) Date: 11/11/105 min warmup bikeMilitary (35x5)/70x3/90x3/90x3(miscounted second set weights, oh well)Dips 10/10/10/10/6Lying db extensions 60x11/50x12/50x10Db row 40x12(each)/40x10(each) Date: 11/13/10Deadlift (85x12)/110x5/125x5/140x8/175x2(smashed finger re-racking weights and left without finishing workout, black finger nail ahahahaha) Link to comment Share on other sites More sharing options...
garrettedge Posted June 22, 2011 Author Share Posted June 22, 2011 After not posting for awhile, let's catch up. Monday 6/20Bench (45x10)/95x10/115x10/135x5/135x4Pullups 8Db incline 60x12/60x10/60x12/60x10Low row 80x12/85x14/85x12/85x13Rope pulldown 30x12/35x10/35x12/35x15/40x13Bicep curl 55x6/35x15/35x15 Link to comment Share on other sites More sharing options...
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