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Friday, June 19th, 2009

Seated Dumbbell Presses

1. 50lbsx20

2. 70lbsx15

3. 100lbsx12

4. 100lbsx10/70×10/50×10/20×20

Standing Side Laterals

1. 30lbsx20/40lbsx10/50lbsx10

2. 40lbsx10/50lbsx10/60lbsx10

3. 40lbsx10/50lbsx10/60lbsx10

Bent Over Side Laterals (Rear Delts)

1. 50lbsx20

2. 70lbsx12

3. 70lbsx12

Machine Side Laterals

1. 110lbsx10

2. 130lbsx10

3. 150lbsx10/130lbs/90lbsx10

Barbell Shrugs

1. 135lbsx20

2. 225lbsx20

3. 315lbsx15

4. 405lbsx15

5. 495lbsx10

Machine Dumbbells

1. 270lbs(6 Plates)x 10

2. 450lbs(10 Plates)x 10

3. 180lbs(4 Plates)x 10 (Seated)

4. 180lbs(4 Plates)x 10 (Seated)

Smith Machine Seated Barbell Shoulder Presses

1. 85lbsx20

2. 125lbsx15

3. 175lbsx8

Reverse Pec Dec

1. 180lbsx20

2. 200lbsx10

3. 200lbsx10

Hammer Strength Flat Bench Presses

1. 90lbs(2 Plates)x 20

2. 180lbs(4 Plates)x 10

3. 180lbs(4 Plates)x 10

Hammer Strength Incline Presses

1. 90lbs(2 Plates)x 20

2. 180lbs(4 Plates)x 10

3. 180lbs(4 Plates) x 10

Hammer Strength Decline Presses

1. 90lbs(2 Plates)x 15

2. 140lbs(2 Plates, 2 25lbs Plates)x 10

3. 140lbs(2 Plates, 2 25lbs Plates)x 10

Damn! I feel like it I spent as much time writing as I did actually working out!..lol This was my shoulder workout, I threw in a lil chest too because I need to improve it big time! I felt good today, just plugging away so I can get to 275lbs!

Comments (2)

Latest Comment: Thanks bro, you should try it!..lol

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Posted in Training

Monday 4/23/2007 Chest, Triceps,Abs

Tuesday, April 24th, 2007

Chest
(1)Incline Dumbbell (Low) superset w/ Weighted Chin-Ups
Warm Up: 55lbs x 20
1. 80lbs x 12
2. 90lbs x 11
3. 100lbs x 9
4. 100lbs x 7
SuperSet
(1) Weighted Chins
Warm Up: BWx10
1. 20lbs x 10
2. 20lbs x 8
3. 20lbs x 9
4. 20lbs x 8

(2)Incline Dumbbell (Medium)
1. 70lbs x 12
2. 70lbs x 10
3. 70lbs x 8

(3)Incline Dumbbell (High)
1. 65lbs x 7
2. 65lbs x 7
3. 65lbs x 7

(4) Decline Dumbbell
1. 65lbs x 11
2. 70lbs x 9
3. 70lbs x 9

(5) Flat Bench Dumbbell
1. 70lbs x 8
2. 70lbs x 8
3. 70lbs x 8

Triceps
(1)Dips
1. BW x 10 3. BW x 9
2. BW x 10 4. BW x 9

(2) Lying Tricep Ext.(Skull Crushers)
1. 65lbs x 13
2. 90lbs x 6
3. 90lbs x 7
4. 90lbs x 7

(3) Cable Tricep Pushdowns
1. 70lbs x 10 3. 70lbs x 9
2. 70lbs x 8 4. 70lbs x 9

Abs
(1)Cable Crunches
1. 60lbs x 25
2. 90lbs x 50
3. 100 x 50
4. 100 x 50
Comments:
I went to the gym around 12am, I didn’t feel as good as I thought I would be. The workout was VERY long and drawn out because I don’t have my wind. I haven’t did cardio in about 3 weeks honestly, I only went to the gym once last week and took the rest of the days off to handle some business in Arizona. I could really feel a difference in my strength (weaker) but I had a very good pump in my chest/triceps. I think that the weighted chin up help a lot with my pump, I had a weighted vest (20lbs) but it still seemed easy for me. Overall I had a good first day and I’m glad I finished, I know I should be okay by next week. I plan on getting at least 6 or 7 more workouts by the end of the week.

Comments (2)

Latest Comment: Thank for sharing man. I am on a mission man.

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Posted in Training