Adampm’s BodyBlog

06-28-07:

Back:

• Pull Downs(front):
• 3×10 - 100lbs
• Pull Down(back):
• 3×10 - 100lbs
• Pull Downs(front-close grip):
• 3×8 - 100lbs
• Cable Rows:
• 3×8 - 100lbs

Shoulders:

• Military Press:
• 3×8 - 90lbs
• Side Lifts(iso):
• 3×8 - 80lbs
• Front Raises(dumbell):
• 3×6 - 25lbs

06-27-07:

Incline(iso):

• 1×8 - 160lbs
• 1×8 - 180lbs
• 1×6 - 210lbs

Decline(iso):

• 1×8 - 160lbs
• 1×8 - 180lbs
• 1×6 - 190lbs

Butterflies:

• 1×8 - 120lbs
• 1×8 - 130lbs
• Superset - 150lbs, 90lbs, 60lbs

Flat Push:

• 1×8 - 110lbs
• 1×8 - 120lbs
• Superset - 130lbs, 90lbs

06-21-07:

Military Press:

• 1×8 - 90lbs
• 1×8 - 120lbs
• Superset - 140lbs, 80lbs

Front Raises(dumbell):

• 1×8 - 25lbs
• 2×10 - 20lbs

Side Raises(iso):

• 1×8 -80lbs
• 1×8 - 95lbs
• 1×6 - 110lbs

Shrugs(dumbell):

• 1×8 - 60lbs
• 1×8 - 65lbs
• 1×8 - 70lbs

06-20-07:

Pull Downs(front):
1×8 - 100lbs
1×8 - 120lbs

1×6 - 140lbs

Pull Downs(back):

1×8 - 100lbs
1×8 - 130lbs

1×6 - 150lbs
Pull Downs(front-close grip):
2×8 - 120lbs

Cable Rows(close grip):
1×8 - 110lbs
1×8 - 130lbs
1×6 - 150lbs

Cable Rows(wide grip):

1×8 - 110lbs
1×8 - 120lbs
1×8 - 130lbs
DB Rows:

3×6 - 55lbs

06-19-07:

Biceps:

• Preacher Curl:
• 1×8 - 60lbs
• 1×8 - 70lbs
• 1×8 - 80lbs
• Curls(dumbell):
• 2×8 - 25lbs
• All Bi Curls(dumbell):
• 2×8 - 25lbs
• Inside Curls(dumbell):
• 2×8 - 25lbs
• EZ Bar Curls:
• 1×8 - 75lbs

Triceps:

• Tricep Extension(iso):
• 1×8 - 80lbs
• 1×8 - 95lbs
• 1×8 - 110lbs
• Seated Dips(iso):
• 1×8 - 160lbs
• 1×6 - 180lbs
• 1×6 - 190lbs
• Tricep Extensions(dumbell):
• 2×8 - 25lbs

Forearms:

• Reverse Curls:
• 3×8 - 75lbs

06-18-07:

Incline(dumbells):

• 1×8 - 45lbs
• 1×8 - 50lbs
• 1×8 - 55lbs
• 1×8 - 60lbs

Decline(iso):

• 1×8 - 160lbs
• 1×8 - 180lbs
• 1×6 - 200lbs

Butterflies:

• 1×8 - 100lbs
• 1×8 - 120lbs
• 1×6 - 140lbs

Flat Push:

• 1×8 - 100lbs
• 1×8 - 120lbs
• Superset - 140, 70lbs

06-14-07:

Shoulders:

• Military Press:
• 1X8 - 80lbs
• 1X8 - 110lbs
• 1×8 - 130lbs
• 1X4 - 140lbs
• Front Lifts:
• 3X8 - 25lbs
• Side Lifts(dumbells):
• 3X8 - 20lbs
• Side Lifts(iso):
• 1X8 - 80lbs
• 1X8 - 95lbs
• 1×6 - 110lbs

Traps:

• Shrugs(dumbells):
• 1X8 - 55lbs
• 1X8 - 60lbs
• 1X8 - 65lbs

06-13-07:

Pull Downs(back):

• 1X8 - 100lbs
• 1X8 - 120lbs
• 1X7 - 140lbs

Pull Downs(front):

• 1X8 - 100lbs
• 1X8 - 120lbs
• 1X7 - 130lbs

Pull Downs(front-close grip):

• 1X8 - 100lbs
• 2X8 - 110lbs

Cable Rows(close grip):

• 1X8 - 100lbs
• 1X8 - 120lbs
• 1X6 - 140lbs

Cable Rows(wide grip):

• 1X8 - 110lbs
• 1X8 - 120lbs

Pull Backs(iso):

• 3X5 - 140lbs

06/12/07:

Biceps:
Curls(dumbell):
3X8 - 25lbs
All Bi Curls(dumbell):

3X8 - 25lbs

Inside Curls(dumbell):
3X8 - 25lbs
Forearms:
Forearm Curls(dumbell):

3X8 - 25lbs

06/11/07:

Chest:

• Flat Bench(iso):
• 1X8 - 140lbs
• 1X8 - 160lbs
• 1X8 - 180lbs
• Decline Bench(iso):
• 1X8 - 140lbs
• 1X8 - 160lbs
• 1X8 - 180lbs
• Cable Cross Over:
• 1X8 - 120lbs
• 1X8 - 130lbs
• 1X8 - 140lbs
• 1X8 - 150lbs

Triceps:

• Triceps Extensions(iso):
• 1X10 - 80lbs
• 2X8 - 95lbs
• Seated Dips(machine):
• 1X8 - 140lbs
• 2X8 - 160lbs