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Wednesday, October 31st, 2007

Oct-31 (Week #1, Workout B)

ATG Squat
55×5x1
67×5x1
80×5x2

Push Press
50×5x1
55×5x1
65×5x1
75×5x1

Deadlifts
95×5x1
115×5x1
135×5x1
150×5x1

Assisted Chinups (Hammer Grip)
80×12x3 (workset)

Decline Situps
BWx15×3 (workset)

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WORKOUT !

Monday, October 29th, 2007

Oct-29 (Week #1, Workout A)

ATG Squat
55×5x1
67×5x1
80×5x1
95×5x1
105×5x1

Flat BB Bench Press
45×5x1
55×5x1
65×5x1
75×5x1
85×5x1

Pendlay Rows
45×5x1
50×5x1
60×5x1
70×5x1
80×5x1

45-degrees Hypers
BW+25×8x2 (workset)

Situps
BW+25×8x4 (workset)

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Cardio

Sunday, October 28th, 2007

I HATE CARDIO AND I WANT TO PUKE

OK I odn’t know what is a good cardio or not, btu I know that my conditioning sucks and that this HIT stationary bike session was extremely hard and painful for me.

I did 7.5 miles (12km) in 27:40 min for a total of 415 cals burned eek! I usually do that in 50 minutes lol Avg speed was 28 km/h and… Xtend FTW embarrasment

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Oct-24 (Back/Traps)

Bent-Over BB Rows
65×5x1
89×2x1
111×6x2 (workset)

CG Latpulldowns (V-Bar)
105×5x2 (workset)

Assisted Pullups
70×6x2 (workset)

Seated Cable Rows (OH grip)
115×6x1 (workset)

Rack Pulls (3rd pin)
135×3x1
155×2x1
185×1x1
205×1x1
215×4x2 (workset)

BB Shrugs
225×3x1
269×2 (workset)

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Latest Comment: Blmey - what a killer workout!! Pull-ups third...

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Max-OT - #2, Week 4

Tuesday, October 23rd, 2007

Oct-23 (Chest/Forearms)

Smith Machine Incline Press (30-degrees)
45×10x1
65×8x1
89×2x1
99×1x1
105×1x1
115×4x1 (workset)
110×6x1 (workset)
110×51 (workset)

Flat BB Bench Press
95×6x2 (workset)

Chest Dips
BWx6×1 (workset)

BB Wrist Curls
70×6x2 (workset)

Standing DB Wrist Curls
25×5x2 (workset)

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Max-OT - #1, Week 4

Tuesday, October 23rd, 2007

Oct-22 (Legs)

Squats
45×8x1
65×6x1
95×3x1
115×1x2
120×6x2 (workset)
120×4x1 (workset)

Leg Press
225×3x1
315×1
325×5x2 (workset)

SLDLs
135×3x1
175×6x3 (workset)

Standing Calf Raises
280×8x3 (workset)

Seated Calf Raises
170×6x2 (workset)

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Max-OT - #5, Week 3

Saturday, October 20th, 2007

Oct-20 (Biceps/Triceps)

Straight BB Curls
45×4x1
55×4x1
65×1x1
75×4x1 (workset)
70×6x1 (workset)

DB Hammer Curls
25×6x2 (workset)

Ez-Bar Curls
50×6x1 (workset)

Lying Tricep Extensions
35×5x1
55×6x2 (workset)

Cable Pushdowns (v-bar)
110×4x2 (workset)

1-Arm Overhead DB Tricep Extensions
20×6x1 (workset)

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Max-OT - #4, Week 3

Thursday, October 18th, 2007

Oct-18 (Shoulders/Abs)

Seated DB Shoulder Press
15×8x1
20×6x1
25×2x1
30×1x1
35×1x1
40×1x1 (missed)
35×6x3 (workset)

Smith Machine Military Press
45×10x1
89×1x1
100×6x2 (workset)

DB Lateral Raises
20×6x2 (workset)

Lying Leg Raises
BW+10×12x2 (workset)

Rope Cable Crunches
120×10x2 (workset)

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Max-OT - #3, Week 3

Wednesday, October 17th, 2007

Oct-17 (Back/traps)

Bent-Over BB Rows
45×8x1
67×5x1
89×3x1
100×1x1
111×1x1
116×4x1 (workset)

CG Latpulldowns (V-Bar)
100×6x2 (workset)

Assisted Pullups
60×5x2 (workset)

Seated Cable Rows (OH grip)
115×5x1 (workset)

Rack Pulls (3rd pin)
135×5x1
155×2x1
185×1x1
205×6x2 (workset)

BB Shrugs
225×1x1
255×6x1 (workset)

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Max-OT - #2, Week 3

Tuesday, October 16th, 2007

Oct-16 (Chest/Forarms)

Smith Machine Incline Press (25-degrees)
55×10x1
75×6x1
85×3x1
95×1x1
105×1x1
115×3+1 (missed) (workset)
110×6x2 (workset)

BB Flat Bench Press
45×8x1
95×5x3 (workset)

Chest Dips
BW+5?x5 (workset)

BB Wrist Curls
65×8x2 (workset)

Standing DB Wrist Curls
20×8x2 (workset)

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daYDreAmErX’s World !

Archive for October, 2007

Workout !

WORKOUT !

Cardio

Max-OT - #3, Week 4

Max-OT - #2, Week 4

Max-OT - #1, Week 4

Max-OT - #5, Week 3

Max-OT - #4, Week 3

Max-OT - #3, Week 3

Max-OT - #2, Week 3