July 13, 2009
Biceps
Preacher curl mach (LF) 90 x 4 x 3
Dumbbell curls 50 x 4 x 3
Triceps
Cable pushdowns (bw) 100 x 4 x 3
Dumbbell extensions 50 x 4 x 3
Forearms
Dumbbell wrist curls 40 x 4 x 3
Rev. Dumbbell wrist curls 15 x 4 x 3
Abs
Crunch mach. 3 x failure
Posted in Training
March 24, 2009
Biceps
Preacher curl mach. (LF) 80 x 6 x 2
Dumbbell curls 45 x 6 x 2
Triceps
T pushdowns 90 x 6 x 2
Pushdown mach. 165 x 6 x 2
Forearms
dumbbell wrist curls 35 x 6 x 2
Rev dumbbell wrist curls 15 x 6 x 2
Cardio = bike 16 minutes level 5
Posted in Training
January 27, 2009
Quads
Leg extensions (BM) 210 x 4 x 3
Lying leg press (BM) 190 x 4 x 3
Calves
Standing calf raises (BM) 310 x 4 x 3
Hamstrings
Lying leg curls (cybex) 130 x 4 x 3
Cardio = bike 16 minutes..level 4
Posted in Training
January 25, 2009
Biceps
Preacher curl mach. (LF) 80 x 4 x 3
Dumbbell curls 50 x 4 x 3
Triceps
T pushdowns 100 x 4 x 3
Pushdown mach. 175 x 4 x 3
Forearms
dumbbell wrist curls 35 x 4 x 3
Rev dumbbell wrist curls 15 x 4 x 3
Cardio = bike 16 minutes level 4
Posted in Training
January 24, 2009
Chest
Seated Bench (hammer) 220 x 4 x 3
Fly mach (cybex) 100 x 4 x 3
Shoulders
Seated overhead press mach (LF) 110 x 4 x 3
Dumbbell side laterals 45 x 4 x 3
Abs
Crunch mach. 3 sets to failure
Posted in Training
January 20, 2009
Back
Lat pulldowns (BM) 190 x 4 x 2
Seated row cables (BM) 190 x 4 x 3
Back ext mach. 80 x 4 x 2
Cable pullovers (F&F) 100 x 4 x 2
Cardio = bike 16 min. L3
Posted in Training
January 10, 2009
If I ever get my ASS back to the gym today….WHICH I WILL..after a month and a half layoff, and 2 eye surgeries….this is what i’ll do…
Biceps
Preacher curl mach. (LF) 80 x 4 x 3
Dumbbell curls 50 x 4 x 3
Triceps
T pushdowns 100 x 4 x 3
Pushdown mach. 175 x 4 x 3
1 or 2 sets of all other muscle groups (legs, back, chest, shoulders) to get back into it, or try..
Cardio = 16 minutes of bike…(hate cardio, but have to do it)
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Posted in Training
August 3, 2008
Biceps
Preacher curl mach. (LF) 90 x 4 x 3
Dumbbell curls 50 x 4 x 3
Triceps
Cable pushdowns 100 x 4 x 2
T. Ext mach. (cybex) 90 x 4 x 2
Seated pushdown mach (BM) 160 x 4 x 3
Posted in Training
August 1, 2008
Chest
Seated Bench (hammer) 220 x 4 x 3
Fly mach (cybex) 100 x 4 x 3
Shoulders
Seated overhead press mach (LF) 110 x 4 x 3
Dumbbell side laterals 45 x 4 x 3
Posted in Training
June 13, 2008
Leg ext. mach. (bm) 210 x 4 x 3
Lyin leg press cybex 120 x 4 x 3
lying leg curl mach 130 x 4 x 3
Standing calf raise(f&f) 480 x 4 x 3
ABS ab crunch mach. 3 sets
Posted in Training
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