ExtremistPullup's Workout Journal

6/19 Thrusday

ExtremistPullup — Sun, 22 Jul 2007 02:59:17 +0000

Chest Shoulder Triceps
Bodyweight 203

Incline Barbell 225 lbs 3 sets of 8
Behind Neck Press 155 3 sets of 8
Dips + 70 lbs 3 sets of 8
Inline DB Fly’s 45 lbs 3 sets of 8
Standing Calf Raises 45 lbs 4 sets of 20
Cable Pushdowns 130 3 sets of 8
DB Upright rows 55 lbs 1 set of 8
DB Front raises 40 lbs 1 set of 8
DB Side Raises 35 lbs 1 set of 8
Cable Pushdowns 130 3 sets of 8

7/17 Wed

ExtremistPullup — Thu, 19 Jul 2007 07:29:22 +0000

Back Biceps Legs
Bodyweight 202lbs

Weighted Pull-ups 90lbs 3 sets of 8 slow reps

Deadlifts 315lbs 3 sets of 8

Barbell shrugs 3 sets of 10 (after each Deadlift)

Standing curls 105 lbs 3 sets of 8
DB rows 100 lbs 3 sets of 8

DB shrugs 105 lbs 3 sets of 20
Bent over curls 40 lbs 3 sets of 8

Calf raises 45 lbs 3 sets of 20

7/15 Sunday

ExtremistPullup — Mon, 16 Jul 2007 07:23:31 +0000

Chest Shoulder Triceps Thighs
Bodyweight 200

Incline Barbell 225 lbs 3 sets of 8

Behind Neck Press 155 3 sets of 8
Dips + 70 lbs 3 sets of 8
Inline DB Fly’s 45 lbs 3 sets of 8
Cable Pushdowns 120 4 sets of 8

Leg extentions #10 4 sets of 8
DB Upright rows 55 lbs 1 set of 8
DB Front raises 40 lbs 1 set of 8
DB Side Raises 35 lbs 1 set of 8

7/13 Friday

ExtremistPullup — Sat, 14 Jul 2007 05:54:38 +0000

Back Biceps Legs

Bodyweight 202lbs

Weighted Pull-ups 125 lbs 1 of 5, 105 lbs 2 of 8

Dead Lifts 365lbs 1 rep 385 lbs 1 rep 405 1 rep
Standing curls 105 lbs 3 sets of 8
DB Shrugs 205 3 sets of 20
DB rows 100 lbs 3 sets of 8

7/09 Monday

ExtremistPullup — Tue, 10 Jul 2007 05:57:03 +0000

Chest Shoulder Triceps
Bodyweight 202

Flat bench 275 lbs 3 sets of 5

Incline Barbell 225 lbs 3 sets of 8
Behind Neck Press 175 3 sets of 5
Dips + 50 lbs 3 sets of 8
Inline DB Fly’s 45 lbs 3 sets of 8
DB Upright rows 55 lbs 1 set of 8
DB Front raises 45 lbs 1 set of 8
DB Side Raises 40 lbs 1 set of 8

Cable Pushdowns 120 3 sets of 8

7/05 Thursday

ExtremistPullup — Sun, 08 Jul 2007 07:32:28 +0000

Back Biceps Legs
Bodyweight 203lbs

Weighted Pull-ups 125 lbs 3 of 5
Standing curls 105 lbs 3 sets of 8
Barbell Shrugs 315 3 sets of 10 (Starting from a DL Position)
DB rows 100 lbs 3 sets of 8

Squats 225 3 sets of 8 ATG
DB shrugs 105 lbs 3 sets of 20
Bent over curls 35 lbs 3 sets of 8

6/27 Wednesday

ExtremistPullup — Thu, 28 Jun 2007 05:49:54 +0000

Chest Shoulder Triceps
Bodyweight 204

Incline Barbell 225 lbs 3 sets of 8

Flat bench 275 lbs 3 sets of 5
Behind Neck Press 155 3 sets of 8
Dips + 50 lbs 3 sets of 8
Inline DB Fly’s 45 lbs 3 sets of 8
Cable Pushdowns 120 3 sets of 8
DB Upright rows 55 lbs 1 set of 8
DB Front raises 40 lbs 1 set of 8
DB Side Raises 35 lbs 1 set of 8

6/25 Monday

ExtremistPullup — Tue, 26 Jun 2007 05:58:22 +0000

Back Biceps Legs
Bodyweight 202lbs

Weighted Pull-ups 125 lbs 1 of 5, 105 lbs 2 of 8
Standing curls 105 lbs 3 sets of 8
Barbell Shrugs 315 3 sets of 10 (Starting from the floor)
DB rows 100 lbs 3 sets of 8

Squats 225 3 sets of 8 ATG
DB shrugs 105 lbs 3 sets of 20
Bent over curls 35 lbs 3 sets of 8

Cable Iron Cross Push downs 3 sets of 8
Calf raises 45 lbs 3 sets of 20

6/20 Wednesday

ExtremistPullup — Thu, 21 Jun 2007 05:05:39 +0000

Chest Shoulder Triceps
Bodyweight 202

Flat bench 275 lbs 3 sets of 6
Incline Barbell 225 lbs 3 sets of 8
Behind Neck Press 155 3 sets of 8
Dips + 50 lbs 3 sets of 8
Inline DB Fly’s 40 lbs 3 sets of 8
Cable Pushdowns 130 3 sets of 8
DB Upright rows 55 lbs 1 set 8 of 8
DB Front raises 40 lbs 1 set of 8
DB Side Raises 35 lbs 1 set of 8

6/18 Monday

ExtremistPullup — Wed, 20 Jun 2007 02:08:47 +0000

Back Biceps Legs
Bodyweight 202lbs

Weighted Pull-ups 125 lbs 1 of 5, 105 lbs 2 of 8
Standing curls 105 lbs 3 sets of 8
Barbell Shrugs 315 3 sets of 10 (Starting from the floor)
DB rows 100 lbs 3 sets of 8
DB shrugs 105 lbs 3 sets of 20
Bent over curls 40 lbs 3 sets of 8
Calf raises 45 lbs 3 sets of 20