Adampm’s BodyBlog

Ive been out for the past few weeks. Will start training again on Monday, June 4th. I have decided to go full force with this thing. I have developed a strict diet and work out regimen for myself in order to gain 20lbs of lean mass by the end of this year.

05-16-07:

Chest:

Flat(iso):

• 3X8 - 140lbs

Incline(iso):

• 3X8 - 140lbs

Cable Cross Overs:

• 1X10 - 55lbs
• 1X8 - 65lbs
• 1X8 - 75lbs

Back:

Pulldowns(front&back):

• 3X8 - 100lbs

Cable Rows:

• 3X8 - 100lbs

Shoulders:

Military Press:

• 3X8 - 80lbs

Biceps:

Preacher(machine):

• 3X8 - 50lbs

05-09-07:

Shoulders:

Front Raises(dumbell):

• 4X8 - 20lbs

Military Press(machine):

• 1X10 - 80lbs
• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 120lbs

Side Raises(iso):

• 3X8 - 80lbs

Traps:

Shrugs(dumbells):

• 4X8 - 55lbs

Legs:

Leg Press:

• 1X15 - 140lbs
• 1X8 - 180lbs
• 1X8 - 220lbs
• 1X8 - 260lbs

05-08-07:

Back:

Pull Downs(Front):

• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 130lbs

Pull Downs(Back):

• 1X8 - 110lbs
• 1X8 - 130lbs
• 1X5 - 150lbs

Pull Downs(Front-Close Grip):

• 3X10 - 100lbs

Cable Rows:

• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X5 - 140lbs

Compound Rows:

• 1X10 - 95lbs
• 1X8 - 125lbs
• 1X8 - 140lbs

Biceps:

Preacher Curl(machine):

• 2X8 - 50lbs
• 2X8 - 60lbs

05-07-07:

Chest:

Incline(iso):

• 1X8 - 140lbs
• 1X8 - 160lbs
• 1X8 - 180lbs
• 1X8 - 190lbs
• 1X6 - 210lbs

Flat Machine:

• 1X8 - 120lbs
• 1X8 - 130lbs
• 1X8 - 140lbs
• 1X6 - 150lbs

Butterflies:

• 1X8 - 100lbs
• 1X8 - 110lbs
• 1X8 - 120lbs

Triceps:

Skull Crunchers(iso):

• 1X8 - 80lbs
• 2X8 - 95lbs
• 1X8 - 65lbs

Traps:

Dumbells:

3X8 - 50lbs

Im taking this week off. I am going to Big Ben Park for the week.