Adampm’s BodyBlog

12-20-06:

Chest:

• Flat Bench:
• 1X8 - 110lbs
• 1X8 - 140lbs
• 1X8 - 160lbs
• 1X8 - 180lbs
• Incline Bench:
• 1X8 - 110lbs
• 1X8 - 130lbs
• 2X8 - 150lbs
• Decline Bench:
• 1X8 - 110lbs
• 1X8 - 130lbs
• 1X8 - 150lbs

Biceps:

• Preacher Curl:
• 4X8 - 50lbs
• Dumbell Curls:
• 4X8 - 25lbs

Shoulders: 

• Flat Push:
  • 1X8 - 60lbs
  • 1X8 - 70lbs
  • 2X8 - 80lbs
  • 1X8 - 90lbs 
• Incline Push:
  • 1X8 - 95lbs
  • 1X8- 110lbs
  • 1X8 - 125lbs
  • 1X8 - 140lbs 
• Seated Outward Lifts:
• 2X8 - 80lbs
• Seated Push Ups(dumbells):
• 6X10 - 30lbs
• Shrugs(dumbells): 
• 6X10 - 50lbs

12-18-06:

Chest:

• Incline Dumbell:
• 4X10 - 50lbs
• Flat Dumbell:
• 3X10 - 50lbs
• Cables:
• 1X10 - 55lbs
• 1X10 - 60lbs
• 1X10 - 65lbs

Triceps:

•  Seated Dips:
• 1X15 - 90lbs
• 1X12 - 110lbs
• 2X10 - 120lbs
• Push Downs:
• 1X15 - 65lbs
• 3X10 - 80lbs
• Pull Downs:
• 1X10 - 55lbs
• 1X10 - 60lbs
• 1X10 - 65lbs

12-17-06: off 

12-16-06: off 

12-15-06: off

12-14-06: off

12-13-06:

Biceps:

• Stand Curls(dumbells):
  • 3X10 - 25lbs
• Stand Curls - All Bi(dumbells):
  • 3X10 - 25lbs
• Sit Curls(dumbells):
  • 2X10 - 25lbs
• Sit Side Curls(dumbells):
  • 2X10 - 25lbs

Back:

• Pull Downs(Back):
• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 120lbs
• Pull Downs(Front):
• • 1X10 - 90lbs
  • 1X8 - 100lbs
  • 1X8 - 110lbs
  • 1X7 - 120lbs
• Seated Rows:
• 1X8 - 90lbs
• 2X8 - 100lbs

Shoulders: 

• Flat Push:
  • 1X8 - 90lbs
  • 1X8 - 100lbs
  • 1X8 - 110lbs
• Incline Push:
  • 1X8 - 95lbs
  • 1X8- 110lbs
  • 1X8 - 125lbs
• Seated Outward Lifts:
  • 3X8 - 80lbs

12-11-06:

Chest:

• Flat Bench:
• 1X8 - 140lbs
• 1X8 - 160lbs
• 1X8 - 180lbs
• 1X5 - 200lbs
• Decline Bench:
• 1X8 - 140lbs
• 1X8 - 160lbs
• 2X8 - 180lbs
• Butterfly Machine:
• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 120lbs
• 1X8 - 130lbs

Triceps:

• Incline Machine:
• 4X15 - 65lbs
• Push Downs:
• 3X8 - 55lbs
• Superset - 55, 45, 35lbs
• Skull Crunchers(Machine):
• 3X8 - 40lbs 

12-10-06: off 

12-09-06: off

12-08-06:

Shoulders:

• Using Ball - Push Ups(dumbells):
• 7X15 - 25lbs
• Stand Forward Thrust:
• 4X10 - 25lbs

12-07-06:

Biceps:

• Stand Curls(dumbells):
• 4X10 - 25lbs
• Stand Curls - All Bi(dumbells):
• 4X10 - 25lbs
• Sit Curls(dumbells):
• 4X10 - 25lbs
• Sit Side Curls(dumbells):
• 4X10 - 25lbs

12-06-06:

Off

12-05-06:

Back:

• Pull Downs(Back):
• 1X10 - 90lbs
• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 120lbs
• 1X6 - 130lbs
• Pull Downs(Front):
• 1X10 - 90lbs
• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X7 - 120lbs
• Seated Rows:
• 1X8 - 90lbs
• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 120lbs

Shoulders: 

• Flat Push:
• 1X10 - 80lbs
• 1X8 - 90lbs
• 1X8 - 100lbs
• 1X8 - 110lbs
• Incline Push:
• 2X8 - 95lbs
• 1X6 - 110lbs
• Seated Outward Lifts:
• 3X8 - 80lbs

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