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Author Topic: 2014 Journal  (Read 1203 times)
wes
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« on: January 08, 2014, 05:41:35 AM »

Tuesday January 7th.

Quads,Hamstrings,Calves:


I hadn`t trained in over 2 weeks and haven`t squatted other than for one brief period in at least 6-7 years.

Quads:
Lying Leg Sled:
6 plates-20
8 plates-15
10 plates-12

Leg Extensions:
70-15
90-12
80-12

Barbell Squats:
100-12
135-12
165-12
)^^^^ easing back into them and I will never go over 225 again in my life...........my lower back is ruined)

Hamstrings/Lower Back:
Lying Leg Curls:
50-20
70-12
90-10
80-12

Hyperextensions:
1 X 20 (bodyweight)

Calves:
Cybex Seated Leg Press Calf Raise:
5 sets to failure pyramiding up in weight,then back down to the original starting poundage.

MY LEGS ARE KILLING ME THIS MORNING!!!!    Cry

Feels good to have trained though after 2 weeks of eating crap and just relaxing/loafing!  Wink
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wes
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« Reply #1 on: January 08, 2014, 09:29:10 AM »

Wednesday January 8th.

Super-Set # 1:
{Smith Inclines:
115-15
135-12
150-10
{Pulldowns:
9 plates-12
10 plates-12
10 plates-12

Super-Set # 2:
{Cybex Seated Bench Press Machine:
7 plates-12
8 plates-10
8 plates-10
{Cybex Seated Rowing Machine:
7 plates-12
8 plates-12
8 plates-12

Super-Set # 3:
{Flyes:
1 X 15 reps with the 35 pounders
{Dumbell Pullovers:
1 X 12 with a 55 pound dumbell

Short and sweet,light weight of course until ready to increase poundages as my soreness dissipates...hopefully sooner than later..my legs are killing me.

I`m cleaning up my diet,and will start posting that next week also.....ate a lot of junk during my holiday break!  Sad
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wes
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« Reply #2 on: January 10, 2014, 03:11:31 AM »

Thursday January 9th.

Shoulders,Abs,Neck:

Shoulders:
Seated Press On Machine:
3 plates-20
5 plates-12
4 plates-12
4 plates-12

Laterals Behind Back:
15-20
20-15
17.5-15

Gironda Dumbell Swings:
1 X 30 with the 12 pounders

Super-Set:
{Cable Bent-Over Laterals:
2 plates-3 X 12
{Face Pulls:
4 plates-3 X 15

Abs:
Crunches:
3 X failure

Neck:
Nautilus 4-Way Neck Machine:
1 X various high reps,in each of the 4 positions
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wes
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« Reply #3 on: January 10, 2014, 09:50:41 AM »

Friday January 10th.

Biceps/Triceps,Forearms:

Biceps/Triceps:

Super-Set # 1:
{Barbell Curls:
65-10
75-10
85-10
{Skullcrushers:
60-15
70-15
70-15

Super-Set # 2:
{Hammer Curls:
3 X 10 with the 30 pounders
{Bent-forward Cable Extensions:
3 X 20 with 7 plates

Super-Set # 1:
{Cable Preacher Curls:
2 X 12 with 4 plates
{Pressdowns:
5 plates-20
6 plates-15

Forearms:

Tri-Set:
{Reverse Cable Curls:
3 x 12 with 4 plates
{Wrist Curls:
3 x 20 with 50 pounds
{Reverse Wrist Curls:
3 X 20 with 25 pounds
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« Reply #4 on: January 10, 2014, 09:52:15 AM »

Next week,after I get over the initial soreness from my 2 week layoff,I`ll be adding more weight to the bar,and more volume.

It feels great to be training again and out of the slump I was in.
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« Reply #5 on: January 13, 2014, 09:44:08 AM »

Monday January 13th.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
2 plates a side-20
3 plates a side-15
4 plates a side-12
5 plates a side-10
I could have done much more but still playing it safe after the long layoff.

I like walking too much to get too crazy too soon!


Leg Extensions:
70-15
90-12
80-12

Squats:
135-10
170-10
185-8
These were easy peasy......went up 20 pounds..no back issues so far.

As I said,no squats in years now,doing them late in the workout so I won`t have to go too heavy and screw up my tricky back.


Hamstrings:
Lying Leg Curls:
50-20
80-12
70-12
60-15
50-15
Our Seated Leg Curls Machine has been broken for over a month now............next eek,I`ll throw in Stiff-Legged Deads or Glute Ham Raises along with the leg curls.  Angry

Calves:
Leg Sled Calf Raise:
5 X failure

Cybex Rotary Calf Machine:
3 X failure

So far so good..........I`ll be adding more stuff next week as far as volume and exercises go.

I figure in 3-4 weeks,I`ll be back in top training form.
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wes
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« Reply #6 on: January 14, 2014, 08:21:29 PM »

Tuesday January 14th.

Chest & Abs:

Chest:
Smith Machine Inclines-1+1/2 reps = 1 rep:
135-failure
150-failure
165-failure
135-failure
I do one full rep,followed by one half rep from the top,this constitutes one rep.....very humbling,very painful.

Flyes:
50-10
50-10
40-15

Crossovers:
2 X 20 with 3 plates a side

Cybex Seated Bench Press Machine:
8 plates-12
7 plates-12

Abs:

Tri-Set:
{Reverse Crunches:
2 X failure
{Crunches:
2 X failure
{Reverse Crunches:
2 X failure
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« Reply #7 on: January 14, 2014, 08:36:53 PM »

You should do the log on the "mature" thread, good peeps there/tight community - just saying
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« Reply #8 on: January 15, 2014, 09:29:15 AM »

You should do the log on the "mature" thread, good peeps there/tight community - just saying
I post it there too......good guys for sure.
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« Reply #9 on: January 15, 2014, 09:44:50 AM »

Wednesday January 15th.

Back,Traps,Lower Back,Neck:

Back:
V-Bar Chins:
3 X 8

Seated Cable Rows:
115-15
130-12
150-12

Dumbell Pullovers:
60-12
75-12
65-12

Wide-Grip Pulldowns Behind Neck:
3 X 12 with 10 plates

Tri-Set:
{Cybex Close Grip Pulldown Machine:
130-12
150-12
{Straight-Arm Pulldowns:
2 X 12 with 7 plates
{Cybex Seated Rowing Machine:
110-12
130-12

Traps:
Smith Machine Upright Rows Behind Back:
3 X 12 with 115 pounds

Lower Back:
Hyperextensions: (bodyweight)
15
12
12

Neck:
Nautilus 4-Way Neck Machine:
2 sets in each of the 4 positions
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« Reply #10 on: January 15, 2014, 11:25:39 PM »

adonis question:

how many calories each day?

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« Reply #11 on: January 16, 2014, 08:15:29 AM »

another thread I have to endure....man mature thread and this ..cool i'll be here too..following u,,
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wes
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« Reply #12 on: January 16, 2014, 05:19:32 PM »

another thread I have to endure....man mature thread and this ..cool i'll be here too..following u,,
They`re basically the same,it`s just that I`ll be putting in more in depth stuff here, as well as my daily diet starting next week.

Workouts will be the same as "The Mature Thread" though.
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« Reply #13 on: January 16, 2014, 05:20:18 PM »

adonis question:

how many calories each day?


No clue ATM,but awesome pics.......just what this journal needed.  Cheesy
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« Reply #14 on: January 16, 2014, 05:27:15 PM »

Thursday January 16th.

Shoulders,Calves,Abs:

Shoulders:
Cybex Seated Press Machine:
3 plates-20
5 plates-15
6 plates-12
7 plates-10
4 plates-15
Did these"I go,you go" style with my training partner......very short rest periods!

Lateral Raises:
4 X 20 with the 15 pounders
Again,"I go,you go" style which created a helluva` burn even with these light bells.

Face-Pulls:
4 X 20 with 4 plates

Calves:
Cybex Seated Leg Press Calf Raise:
6 X failure

Abs:
Crunches:
4 X failure

I don`t think I`ve ever been this sore in a loooong time,my entire body is wrecked!!

Fucking layoffs are good occasionally,but the pain of starting over is a bitch.
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« Reply #15 on: January 18, 2014, 05:31:11 AM »

Friday January 17th.

Real wimpy workout again....my Triceps are so sore from doing pullovers that I  couldn`t do any Tricep movements that would even remotely stretch the Triceps........waaaay too sore!!

Lightweight,fast pace,good pump and not a bad workout considering that my Triceps feel torn.


Biceps/Triceps,Forearms:

Biceps/Triceps:

Super-Set #1:
{Cable Preacher Curls:
3 plates-15
4 plates-12
5 plates-12
4 plates-12
{Pressdowns:
5 plates-20
6 plates-15
7 plates-15
5 plates-20

Super-Set #2:
{Hammer Curls:
3 X 12 with the 30 pounders
{Triceps Kickbacks:
3 X 20 with the 20 pounders

Forearms:

Super-Set:
{Reverse Wrist Curls:
3 X failure with 25 pound E-Z Curl bar
{Wrist Curls:
3 X failure with 70 pounds
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« Reply #16 on: January 18, 2014, 07:57:38 AM »

nice workout wes,,do u copy and paste or keep journal and just add weights/reps used saved on computer..
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wes
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« Reply #17 on: January 21, 2014, 04:46:10 AM »

nice workout wes,,do u copy and paste or keep journal and just add weights/reps used saved on computer..
Thanks bro,just easing back into it right now.

I write it here first,then copy and paste it in "The Mature Thread".
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« Reply #18 on: January 21, 2014, 04:50:25 AM »

Monday January 20th.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-15
5 plates per side-15

Leg Extensions:
80-12
100-12
90-12
70-15

Squats:
135-15
185-10
205-6
165-12

Hamstrings:
Lying Leg Curls:
50-20
70-12
90-12
80-15
70-15

Calves:
Cybex Seated Leg Press Calf Raise:
5 X failure

Cybex Rotary Calf Extensions:
3 X failure
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wes
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« Reply #19 on: January 21, 2014, 09:32:38 AM »

Tuesday January 21st.

Chest + Abs:

Chest:
Smith Machine Inclines:
135-20
160-12
185-6
155-12
155-10
135-15
Very little rest between sets throughout the whole workout.

Next week I`ll train faster with more intensity techniques thrown in.


Flyes:
45-10
55-10
50-10

Pre-Exhaust Super-Set:
{Pec-Deck:
2 X failure with 5 plates
{Cybex Seated Bench Press Machine:
2 X failure with 7 plates

Crossovers:
1 X 20 with 4 plates

Abs:

Super-Set:
{Rope-Crunches:
2 X failure
{Reverse Crunches:
2 X failure
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« Reply #20 on: January 21, 2014, 11:34:06 AM »

NICE WES...
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wes
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« Reply #21 on: January 22, 2014, 10:33:11 AM »

Thanks brother!  Smiley
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wes
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« Reply #22 on: January 22, 2014, 10:34:21 AM »

Wednesday January 22nd.

Back,Traps,Lower Back,Neck:

Back:

Super-Set:
{Lat Pulldowns:
10 plates-12
13 plates-12
12 plates-12
11 plates-12
{Straight-Arm Pulldowns:
6 plates-12
7 plates-12
7 plates-12
6 plates-12

Seated Cable Rows:
10 plates-15
12 plates-12

Dumbell Pullovers:
70-12
80-10

Traps:
Dumbell shrugs:
70-20
80-15
90-12

Lower Back:
Cybex Seated Back Extension Machine:
110-20
150-15
180-12

Neck:
Nautilus 4-Way Neck Machine:
3 sets in each of the 4 positions....went much heavier this week.
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wes
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« Reply #23 on: January 24, 2014, 09:18:54 AM »

Thursday January 23rd.

Shoulders + Abs:

Shoulders:
Standing Machine Presses:
4 plates-20
6 plates-12
8 plates-10
5 plates-15

Lateral Raise Behind Back:
20-15
25-12
15-20

Single -Arm Cable Laterals:
3 X 12 - 2 plates
I did these alternating arms non-stop until all 3 sets were done...INTENSE!!

Face-Pulls:
4 X 15 -4 plates

Bent-Over Laterals:
2 X 15 with the 30 pounders

Abs:
Super-Set:
{1/4 Situps:
2 X failure
{Lying Leg Raise:
2 X failure

Crunches:
2 X failure
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wes
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« Reply #24 on: January 24, 2014, 09:25:49 AM »

Friday January 24th.

Biceps/Triceps,Forearms::

Biceps/Triceps:

Super-Set # 1 :
{Seated Alternate DB Curls:
25-15
35-12
30-12
30-12
{Seated French Press:
50-15
60-15
70-12
50-20

Super-Set # 2 :
{Squatting Cable Curls (elbows on knees):
6 plates-15
7 plates-12
8 plates-12
{Bent-Forward Cable Extensions:
7 plates-15
9 plates-12
6 plates-20

Super-Set # 3 :
{Concentration Curls:
25-15
30-12
{Triceps Dips Between Benches:
20-bodyweight
20-bodyweight

Wide Pressdowns:
4 plates-20
5 plates-15

Forearms:

Super-Set:
{Reverse Wrist Curls:
4 X failure-25 pounds
{Wrist Curls:
45-30
65-15
65-15
50-20
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