Bodybuilding.com - Dwizzo

Chest/Tri day - Last workout before 8-day vacation

Saturday, October 27th, 2007

Incline db Press:
80X6 (warmup, slow 4040 tempo)
80X8
80X6 (slow 4040 tempo)
80X6 (slow 4040 tempo)
85X5

Incline db Flies:
55X8 (slow 4140 tempo)
50X8 (slow 4140 tempo)
50X8 (slow 4140 tempo)

Dips:
BWX4 (Collar-bone pain)
BWX4 (Gironda) (Collar-bone pain)

HS Dip machine:
230X10 (Collar-bone pain on last rep)

Montierth (”Atrainer”) flies:
x10
x10
x8

Tricep pressdown (bar):
x10
x10

Tricep pressdown (v-bar):
x10
x10

Tricep pressdown (rope):
x8
x6
x5

Tricep Pressdown (1-arm handle):
x10
x10
x10
x10
x10

Seated Calf Raise: (supersetted with Tricep Pressdown (1-arm handle))
x10
x10
x10
x10
x10

CGBP Incline Smith Machine:
155X8
155X8
135X10
135X10

Seated 1-arm dumbell raises behind the back:
25X6

Last workout till my break, so went for some serious volume, especially on tris… Had to cut the dips WAY short because my collarbone was hurting, even with doing slow db presses and flies to stretch… I think this vacation will do me a world of good when it comes to some joint pain, I think I’m just a bit overtrained… I return on Nov 6, so next workout day is Nov 7… Hopefully I won’t be a weak, fat f**ker when I get back big grin

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Back/Bi Day

Friday, October 26th, 2007

Weighted Chins:
BWX4 (mixed grips)
90X1 (PR!)
70X2
70X2
70X2
70X2
70X2
45X4
45X3
45X3
45X3
45X2
BWX5 (Hammer-grip L-chin)
BWX5 (Hammer-grip L-chin)

BOBB Row:
205X8
185X8
155X10

HS Preacher Curl:
70X8

HS High-Row (Plates):
320X6
270X10
270X8

Standing Rope Curls:
x10
x8
x6

Seated Rope Pulls to the face:
x10
x10
x10

Seated DB Curls:
30X6

Chins:
BWX4
BWX4
BWX4

Hanging Windshield Wipers: (Abz! )
x9

Pretty big workout today… Psyched I hit 90lb chin… Don’t think I could have done 100lbs (psychological barrier FTL)… This is my last back/bi workout before vacation… Got Chest/Tri day tomorrow, then probably legs on Sunday… Monday I’m outta here for 8 days…

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Leg Day!!!

Thursday, October 25th, 2007

Squats:
135X10
185X6
185X3
183X4
185X3

Deadlifts:
185X8 (wide, sumo)
185X6 (normal, pronated grip)
185X6 (normal, pronated grip)

Vaginator (adduction):
x10
x8
x6

Lying Leg Extension:
x10
x8
x6

Standing Glute Machine:
x6
x6
x6

Leg Press:
200X10
290X6
200X8

Good workout today… Tried the glute machine for the first time and it kicked my ass… big grin

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Latest Comment: Now THAT'S a leg workout! WHOA! Great job!

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Off-Day

Wednesday, October 24th, 2007

Plans got messed up so I took today as an off day… Cell-Mass and BA as usual…

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Chest/Tri day - Boom!!!! PR’s everywhere…

Tuesday, October 23rd, 2007

[B]Incline BB Press:[/B]
185X5 (warmup)
225X2 (PR!) (Thick - You were right!)
205X3
205X3
205X2

[B]Weighted Dips:[/B]
70X10 (PR!)
70X8
70X8
70X6
70X6

[B]Gironda Dips:[/B]
BWX11 (explosive) (PR!)
BWX6 (super slow 5251 tempo)

[B]HS Incline Press (Plates):[/B]
225X7

[B]Tricep cable pressdown (v-bar):[/B]
x10
x8
x8
x8

[B]CGBP:[/B]
135X8
135X8

Woot!!! Hitting 225 on incline BB press was an amazing feeling… First time in my life I’ve gotten two plates on incline! I got the second rep with a 1 finger assist from my spotter…

On weighted dips, I had some pain in my collarbone, anyone else have this or can advise on what’s up? My collarbones are still a bit sore right now, 45 mins after my workout… Is my form off?

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Back/Bi Day

Monday, October 22nd, 2007

Weighted Chins:
BWX4
45X4
70X3
70X2
70X2
70X2
70X2
45X4
45X3
BWX5 (hammer grip, L-chin)
BWX5 (hammer grip)

Seated Cable row (V-grip):
x10
x10
x8

BOBB Row:
135X12
155X10
185X8
135X12

Seated DB Curl:
40X7
35X5
35X6

Reverse Cable Crossovers:
x10
x10
x10

Standing rope curls:
x10
x8
x6
x8

Chins:
BWX5 (hammer grip)

Good workout today… Totally exhausted by the end… Felt good doing doubles of 70 on weighted chins… I weighed in this morning at almost 180 lbs, so I def put on a decent amount of weight over the weekend (wtf?) but I think it may be temporary, so I’m gonna check at the end of the week before celebrating big grin

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Off-day

Sunday, October 21st, 2007

Took today as an off day…
Also, 1 week from today I’m heading to Paris for a 8 days… The entire time I am there I am not going to take any supps or work out at all, so 8 days of consecutive rest… I am thinking about working out non-stop from now until then, sort of a mini-super accumulation program…

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Chest/Tri Day

Saturday, October 20th, 2007

Incline BB Press:
185X9
225X1 (not really, spotter help)
195X5
155X8

Weighted Dips:
70X9
70X6
70X5
70X5
70X4

Gironda Dips:
BWX10
BWX10
BWX8

Pullover Machine:
x8
x6
x4

Tricep Rope Pressdown:
x6
x6
x6

Tricep Straight Bar Pressdown:
x10
x10
x10

Decent workout… Nothing to report except I was ever so close to 225lbs on the incline bench… I’ll get it soon I think!

Oh, I finished my Nano Vapor last workout, leg workout, so I’m back to using the leftover NO Shotgun I have…

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Leg Day

Friday, October 19th, 2007

Squats:
135X10
185X8
185X5

Box Squats:
135X10

Deadlifts:
135X5 (warmup)
185X10

Wide Sumo Stance Deadlifts:
205X6

Standing Calf Raises: (30 sec rest between sets)
x10
x10
x10
x10
x10

Lying Leg Press:
270X10
360X4
270X8

Lying Leg Extensions:
x8
x6

Vaginator (Adduction):
x10
x10

Decent leg day… Definitely felt stronger on all exercises, especially squats and deads… It’s nice to start getting out of lady-weight territory and into man/boy territory big grin

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Off-day

Thursday, October 18th, 2007

Nothing special, just taking an extra off day as I think I’m on the verge of overtraining…

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Archive for October, 2007