Adampm’s BodyBlog

07-11-07:

Biceps:

• EZ Bar Curls:
• 3×8 - 75lbs
• Hammer Curl(preacher-dumbell):
• 3×8 - 20lbs

Forearms:

• Reverse Curls:
• 3×7 - 75lbs

Triceps:

• Tricep Extensions(iso): 
• 1×15 - 80lbs
• 1×10 - 95lbs
• 1×8 - 110lbs
• Seated Dips:
• 1×8 - 180lbs
• 1×8 - 200lbs
• 1×6 - 220lbs
• Skull Crunchers(machine):
• 1×8 - 50lbs
• 1×8 - 60lbs

07-10-07:

Pull Downs(back):

• 1×8 - 110lbs
• 1×8 - 130lbs
• 1×8 - 150lbs
• 1×6 - 160lbs

Pull Downs(front):

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

Pull Downs(front-close):

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

Seated Rows(iso):

• 1×6 - 140lbs
• 1×6 - 160bs
• 1×5 - 180lbs

Cable Rows(wide):

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

Cable Rows(close):

• 1×8 - 100lbs
• 1×8 - 120lbs

07-09-07:

Flat Push:

• 1×8 - 110lbs
• 1×8 - 130lbs
• 1×8 - 150lbs
• 1×7 - 160lbs

Cable Crossovers(upper):

• 2×8 - 65lbs

Cable Crossovers(lower):

• 1×6 - 65lbs
• 1×8 - 55lbs

Incline(dumbells):

• 4×8 - 50lbs

Incline(iso):

• 3×6 - 90lbs

07-03-07:

I started to feel sick yesterday so my workout was cut short.

Biceps:

• Curls(dumbell):
• 1×15 - 25lbs
• 1×12 - 25lbs
• Hammer Curls(dumbell):
• 2×15 - 25lbs
• Inner Curl(dumbell):
• 1×8 - 25lbs

07/02/07:

Chest:

• Incline(dumbell):
• 4×8 - 50lbs
• Cable Cross Overs:
• 1×8 - 60lbs
• 1×8 - 65lbs
• 1×8 - 70lbs
• 1×8 - 75lbs
• Flat Push:
• 1×8 - 110bs
• 1×8 - 120lbs
• 1×8 - 130lbs
• 1×5 - 140lbs

Triceps:

• Tricep Extensions(iso):
• 3×8 - 80lbs
•  Seated Dips:
• 1×8 - 160lbs
• 1×8 - 180lbs
• 1×8 - 190lbs

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