Adampm’s BodyBlog

08-15-07:

Biceps:

• Curl(dumbell):
• 3×8 - 35lbs
• Preacher(dumbell):
• 3×8 - 25lbs
• Preacher(machine):
• 1×15 - 60lbs
• 1×10 - 70lbs
• 1×8 - 80lbs

Triceps:

• Tricep Extensions(iso):
• 3×8 - 95lbs
• Seated Dips:
• 1×8 - 180lbs
• 1×8 - 200lbs
• 1×8 - 210lbs
• Push Downs(machine):
• 1×25 - 50lbs
• 1×10 - 60lbs

08-14-07:

Back:

• Pull Downs(back):
• 1×10 - 110lbs
• 1×8 - 120lbs
• 1×8 - 130lbs
• 1×8 - 140lbs
• Pull Downs(front):
• 1×8 - 100lbs
• 1×8 - 110lbs
• 1×8 - 120lbs
• Cable Rows(close):
• 1×8 - 100lbs
• 1×8 - 110lbs
• 1×8 - 120lbs
• Cable Rows(wide):
• 3×8 - 100lbs

Legs:

• Lunges:
• 3×8 - 50lbs

08-13-07:

Military Press:

• 1×10 - 80lbs
• 1×8 - 100lbs
• 1×8 - 120lbs
• 1×6 - 130lbs

Lateral Raises(iso):

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

Front Raises(dumbell):

• 3×7 - 25lbs

Shoulder Press:

• 1×25 - 30lbs
• 1×15 - 40lbs
• 1×10 - 50lbs
• 1×8 - 60lbs

Shrugs(dumbell):

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

08-07-07:

Pull Downs(back):

• 1×10 - 110lbs
• 1×8 - 120lbs
• 1×8 - 130lbs
• 1×6 - 140lbs

Pull Downs(front):

• 1×8 - 100lbs
• 1×8 - 110lbs
• 1×8 - 120lbs
• 1×6 - 130lbs

Cable Rows:

• 1×8 - 110lbs
• 2×8 - 120lbs

Pull Backs:

• 3×6 - 110lbs

08-06-07:

Chest:

• Incline(iso):
• 1×12 - 140lbs
• 1×10 - 160lbs
• 1×8 - 180lbs
• 1×8 - 190lbs
• 1×5 - 210lbs
• Butterflies:
• 1×10 - 100lbs
• 1×8 - 120lbs
• 1×8 - 140lbs

Triceps:

• Tricep Extensions(iso):
• 3×8 - 95lbs

Legs:

• Leg Press:
• 1×8 - 120lbs
• 1×8 - 140lbs
• 1×8 - 160lbs
• 1×8 - 180lbs

I will spend this week working out at home. Weather has been terrible and I have home equipment that will suit me for the time being.

07-18-07:

Pull Downs(back):

• 1×10 - 110lbs
• 1×8 - 130lbs
• 1×8 - 150lbs
• Superset - 170lbs, 130lbs, 100lbs

Pull Downs(front):

• 1×8 - 110lbs
• 1×6 - 130lbs
• 1×5 - 150lbs

Pull Downs(front-close grip):

• 1×8 - 120lbs
• Superset - 130lbs, 100lbs, 70lbs

Cable Rows(close grip):

• 1×8 - 110lbs
• 1×8 - 120lbs
• 1×8 - 130lbs

Cable Rows(wide grip):

• 1×10 - 110lbs
• 1×8 - 130lbs
• Superset - 150lbs, 110lbs

07-17-07:

Biceps:

• Curls(dumbell):
• 1×8 - 30lbs
• 1×8 - 35lbs
• Hammer Curls:
• 1×8 - 30lbs
• 1×8 - 35lbs
• Concentration Curls:
• 2×8 - 25lbs

Triceps:

• Tricep Extensions(iso):
• 1×12 - 80lbs
• 1×8 - 95lbs
• 1×8 - 110lbs
• Seated Dips:
• 1×8 - 180lbs
• 2×8 - 200lbs
• Skull Crunchers(machine):
• 1×8 - 60lbs
• 1×8 - 70lbs
• Superset - 80lbs, 40lbs, 30lbs, 20lbs

07-16-07:

Flat(iso):

• 1×10 -140lbs
• 1×8 - 190lbs
• 1×6 - 210lbs

Incline(iso):

• 1×8 - 190lbs
• 1×6 - 210lbs
• 3×8 - 140lbs

Butterflies:

• 1×8 - 100lbs
• 1×8 - 110lbs
• 1×8 - 120lbs

Cable Crossovers(high):

• 1×8 - 65lbs
• Superset - 55lbs, 45lbs, 35lbs

Cable Crossovers(low):

• 1×8 - 50lbs
• Superset - 40lbs, 30lbs, 20lbs