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Post by jimpope on Jul 6, 2012 8:11:42 GMT -5
7-5-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
245x1x10 Last one Paused, 315x1x5 LOP, 315x1x5 LOP, 315x1x5, 315x1x4, 345x1x2
Incline Bench(DB)
105x3x5, 105x1x4
Close Grip Bench
245x4x5
DIPS
4x5
Over head DB Tricep Ext.(on Bench)
120x4x5
Triceps Ext push downs
Stack 100x4x5
DB Curls
55x4x5
Seated Curl
50x2x5, 50x2x4
Hammer Curls
55x4x5
Cardio
15 mins
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Post by jimpope on Jul 8, 2012 12:42:56 GMT -5
7-8-12 situps 80 Squats(loose Belt) 2251xx5, 275x4x5 Deads(loose Belt) 405x4x1 Cardio 15 mintues
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Post by jimpope on Jul 11, 2012 12:52:49 GMT -5
7-10-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
245x1x10 Last one Paused, 315x1x5 LOP, 315x1x5 LOP, 315x1x5 LOP, 315x1x4, 345x1x2
Incline Bench(DB)
105x3x5, 105x1x4
Close Grip Bench
245x4x5
DIPS
4x5
Over head DB Tricep Ext.(on Bench)
120x4x5
Triceps Ext push downs
Stack 100x4x5
DB Curls
55x2x5, 55x23
Seated Curl
50x2x5, 50x2x4
Hammer Curls
55x4x5
Cardio
15 mins
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Post by jimpope on Jul 15, 2012 22:02:23 GMT -5
7-15-12
Sit ups 80
Leg Press
315x1x10, 405x4x5
Leg Curls
4x5 the stack
Shoulder Press
135x4x5
Rear Delts
45x4x5
Shrugs(Hook Grip)
365x4x5
Upright Rows
135x4x5
Pull Downs(Front)
150x4x5
Bent over Rows
225x4x5
One Arm Rows
75x4x5
Cardio
15mins
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Post by jimpope on Jul 19, 2012 22:19:20 GMT -5
7-19-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
275x1x10 Last one Paused, 315x1x5 LOP, 315x3x4, 350x1x1
Incline Bench(DB)
105x4x5
Close Grip Bench
245x4x5
DIPS
4x5
Over head DB Tricep Ext.(on Bench)
120x4x5
Triceps Ext push downs
Stack 100x4x5
DB Curls
55x4x5
Seated Curl
50x4x5
Cardio
15mins
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Post by jimpope on Jul 24, 2012 22:09:05 GMT -5
7-24-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
275x1x10 Last one Paused, 315x2x5 LOP, 315x1x4, 315x1x3, 355x1x1
Incline Bench(DB)
105x4x5
Close Grip Bench
245x4x5
DIPS
4x6
Over head DB Tricep Ext.(on Bench)
125x4x5
Triceps Ext push downs
Stack 120x4x5
DB Curls
60x2x5, 60x1x4, 60x1x3
Seated Curl
55x2x5, 55x2x4
Hammer Curls
60x1x5, 60x3x4
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Post by jimpope on Aug 3, 2012 7:49:33 GMT -5
8-2-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
275x1x10 Last one Paused, 315x3x5 LOP, 315x1x4, 365x1x1
Incline Bench(DB)
110x3x5, 110x1x3
Close Grip Bench
255x2x5, 255x2x4
DIPS
4x6
Over head DB Tricep Ext.(on Bench)
135x4x5
Triceps Ext push downs
120x4x5
DB Curls
60x4x5,
Seated Curl
55x1x5, 55x3x4
Hammer Curls
60x4x5,
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Post by jimpope on Aug 4, 2012 9:45:37 GMT -5
8-4-12
Legs/Shoulders/Back
Sit ups 80
Leg Press
365x1x10, 495x4x5, 565x1x1
DeadLift(Loose Belt)
405x2x1, 455x1x1, 495x1x1, 545x1x1
Leg Curls
200x4x5
Shoulder Press
155x4x5
Rear Delts
45x4x5
Shrugs(Hook Grip)
365x4x5
Upright Rows
135x4x5
Pull Downs(Front)
150x4x5
Bent over Rows
185x4x5
One Arm Rows
75x4x5
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Post by jimpope on Aug 8, 2012 10:26:01 GMT -5
8-7-12
Bench/Bicep & Triceps
sit ups 85 Raw Bench(No Belt/No Lift Off) 275x1x10 Last one Paused, 315x4x5 LOP, 365x1x2 Incline Bench(DB) 110x3x5, 110x1x3 Close Grip Bench 255x2x4, 255x2x3 DIPS(body weight) 3x6, 1x5 Over head DB Tricep Ext.(on Bench) 135x4x5 Triceps Ext push downs 120x4x5 DB Curls 60x4x5 Seated Curl 60x2x4, 55x2x3 Hammer Curls 60x4x5
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Post by jimpope on Aug 12, 2012 21:41:44 GMT -5
8-12-12
Legs/Shoulders/Back
Sit ups 80
Leg Press
405x1x10,500x4x5, 590x1x5
Leg Curls
200x4x5
Shoulder Press
185x1x5, 185x3x3
Rear Delts
45x4x5
Shrugs(Hook Grip)
365x4x5
Upright Rows
145x4x5
Pull Downs(Front)
175x4x5
Bent over Rows
185x4x5
One Arm Rows
80x4x5
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Post by jimpope on Aug 17, 2012 10:10:29 GMT -5
8-17-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
275x1x10 Last one Paused, 320x4x5 LOP, 365x1x2
Incline Bench(DB)
115x3x5, 115x1x2
Close Grip Bench
255x3x5, 255x1x4
DIPS(body weight)
4x6
Over head DB Tricep Ext.(on Bench)
140x3x5, 140x1x4
Triceps Ext push downs
120x4x5
DB Curls
65x1x5, 65x3x3
Seated Curl
60x1x5,60x3x3
Hammer Curls
65x4x4
I didn't have enough left last night after work so I hit it this morning(feel much stronger in the morning).
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Post by jimpope on Aug 19, 2012 10:58:44 GMT -5
8-19-12
Legs/Shoulders/Back
Sit ups 85
Leg Press
455x1x10, 550x4x5,655x1x1
DeadLift(Loose Belt)
405x1x1, 495x2x1, 545x1x1, 585x1x1
Leg Curls
200x4x5
Shoulder Press
185x1x5, 185x2x4, 185x1x2
Rear Delts
50x4x5
Shrugs(Hook Grip)
405x4x5
Upright Rows
155x4x5
Pull Downs(Front)
200x4x5
Bent over Rows
185x4x5
One Arm Rows
90x4x5
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Post by jimpope on Aug 22, 2012 8:52:11 GMT -5
8-21-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
275x1x10 Last one Paused, 325x1x5 LOP, 325x3x4, 365x1x1
Incline Bench(DB)
115x1x5, 115x1x4, 115x1x3, 115x1x4
Close Grip Bench
255x2x4, 255x1x3, 255x1x4
DIPS(Body Weight)
1x6, 3x5
Over head DB Tricep Ext.(on Bench)
140x1x3, 140x1x4, 140x1x3, 140x1x4
Triceps Ext push downs
120x4x5
DB Curls
65x4x3
Seated Curl
60x4x4,
Hammer Curls
65x2x4, 65x2x4
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Post by jimpope on Aug 31, 2012 17:38:02 GMT -5
8-31-12
Bench/Bicep & Triceps
sit ups 85
Raw Bench(No Belt/No Lift Off)
285x1x10 Last one Paused, 325x1x5 LOP, 325x1x4, 325x2x3, 365x1x1
Incline Bench(DB)
115x1x5, 115x1x4, 115x1x4, 115x1x3
Close Grip Bench
255x2x4, 255x1x2, 255x1x3, 255x1x3
DIPS(Body Weight)
4x6
Over head DB Tricep Ext.(on Bench)
140x2x5, 140x1x1, 140x1x2
Triceps Ext push downs
112x4x5
DB Curls
65x3x5, 65x1x4
Seated Curl
60x4x4,
Hammer Curls
65x2x4, 65x2x4
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