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Shelby's Bulking Journal


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Biceps and triceps!!!!

 

Warm-up: 5#WP Shoulder Circumductions (10F, 10B)

30#EZ-Bar curls (20)

 

EZ Bar Curls: 40(12), 50(swing 8), 40(10), 40(10)

 

Body Drags: 30EZbar(10) (10), Cable: 40(3)/50(7), 50(8), 50(10)

 

Olympic Bar Swing Curls: 65(7) (8) (9) (7) (8)

 

DB Curls: 20 (6) (7), 25 (6), 20 (8) (6)

 

Skullcrushers: 30EZbar(11), 40EZ(8), DB: 45(8) (4) (6)

 

Cable Push-downs (elbows flared): 50 (15), 70 (12), 90 (4) (10) (15) <--BIG increase in weight!

 

Dip Assist Machine (lean forward, arms at sides): 0(8), -20(11) (8) (10)

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Back and Chest (no Bill... just me)

 

Chin-ups [no assistance! Pronated]: 4, 4, 5, 4 (WHOO-HOO!!! I accomplished my goal of 5 unassisted chin-ups already!!!!!!)

 

Chin Assist [pronated, wide]: -30 (10) (10) (8) (10)

 

Incline BP: 55 (10) x3

Cable PD: 55 (10) x3

 

BP: 55 (10) x3

EZ Pull-overs: 30 (10)x3

 

Decline BP: 65(10)x3

Lat PD [wide, pronated]: 60 (10), 67.5 (10), 75 (8)

 

Oly Bar Good AMs: 10 x3

Incline Push-ups: 31 x3

 

CF Machine: 45 (10) x3

Rear Delt Machine: 30 (10), 35 (10) (10)

 

Roll-outs: 20 x3

Decline Pushups: 12 x3

 

ABS:

Torso Twist Machine: 40 (31each) x2

Ab bench Reverse frog crunches: 31

Straight-Leg ATWs: 31 each

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  • 1 month later...

Hey!

Thanks for the concern! Everything is absolutely great... just been too busy to post any new workouts. I've put on about 10 pounds since my first entry and the weights I'm able to lift increase just about every workout! I can now leg press over 400 pounds for 10 reps. I'm very excited about my progress indeed!

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