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Author Topic: 2014 Journal  (Read 1242 times)
wes
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« Reply #25 on: January 27, 2014, 10:33:36 AM »

Monday January 27th.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-12
5 plates per side-12
6 plates per side-10
These were really easy........could have done much more but decided to keep it to slow and steady.

This is the first day of the 4th. week back in the gym.....doing much better.


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

Super-Set:
{Adductor Machine:
90-25
110-20
{Abductor Machine:
50-30
70-20

Hamstrings:
Stiff-Legged Deadlifts:
45-2-
95-12
115-12
130-12
We did these on a high platform.

Stayed light as I get extremely sore from these and hadn`t done them in eons.



Lying Leg Curls:
50-failure
60-failure
70-failure
I did these counting 1 + 1/2 reps as one rep and just kept going..brutal pump and burn.

Our Seated Leg Curls machine has been broken now for at least 2 months.
  Angry

Calves:
Lying Leg Sled Calf Raise:
4 X failure

Cybex Seated Leg Press Calf Raise:
4 X failure
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wes
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« Reply #26 on: January 28, 2014, 09:28:35 AM »

Tuesday January 28th.

Chest + Abs:

Chest:
Cybex Seated Bench Press Machine:
6 plates-12 (warmup)
9 plates-8
11 plates-5
13 plates-3
8 plates-12
8 plates-12

Incline Dumbell Flyes:
35-12
45-12
45-10
35-15

Crossovers:
3 plates-20
4 plates-12
3 plates-15

Pec-Deck:
6 plates-failure
4 plates-failure

Abs:
Crunches:
2 X failure (Rest Paused on both sets)

Rope-Crunches:
2 X failure with 11 plates

Good workout !!

On a side note,my hams and calves are destroyed!!
  Cry
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« Reply #27 on: January 28, 2014, 10:30:01 AM »

Tuesday January 28th.

Chest + Abs:

Chest:
Cybex Seated Bench Press Machine:
6 plates-12 (warmup)
9 plates-8
11 plates-5
13 plates-3
8 plates-12
8 plates-12

Incline Dumbell Flyes:
35-12
45-12
45-10
35-15

Crossovers:
3 plates-20
4 plates-12
3 plates-15

Pec-Deck:
6 plates-failure
4 plates-failure

Abs:
Crunches:
2 X failure (Rest Paused on both sets)

Rope-Crunches:
2 X failure with 11 plates

Good workout !!

On a side note,my hams and calves are destroyed!!
  Cry
NICE WES,I LOVE INC FLYES IVE GONE AS HIGH AS 70'S BUT USUALLY 50/60'S ARE JUST RIGHT ..
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wes
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« Reply #28 on: January 29, 2014, 03:02:12 PM »

NICE WES,I LOVE INC FLYES IVE GONE AS HIGH AS 70'S BUT USUALLY 50/60'S ARE JUST RIGHT ..
Yeah,they`re great,just started doing them here and there for variety.

I used to Super-Set dumbell inclines followed immediately by incline flyes........fucking brutal.
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« Reply #29 on: January 29, 2014, 03:08:16 PM »

Wednesday January 29th.

Back,Traps,Neck:

Back:
V-Bar Chins:
10
8
8
^^ Still pathetic,but better than my first attempt 2 weeks ago.

Slow and steady.


Super-Set:
{Cybex Seated Row Machine:
8 plates-12
10 plates-12
9 plates-12
{Cybex Lat Pulldown Machine:
5 plates-12
7 plates-12
6 plates-12

Dumbell Pullovers:
65-15
75-12
70-12

Reverse Lat/Scapula Shrugs:
150-15
170-15
190-12

Traps:
Smith Machine Upright Rows Behind Back:
110-15
150-12
130-12

Neck:
Nautilus 4-Way Neck Machine:
1 set in each position,light weight,20-30 reps,depending on which position.
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wes
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« Reply #30 on: January 30, 2014, 05:34:08 PM »

Thursday January 30th.

Shoulders + Abs:

Shoulders:
Seated Smith Machine Presses:
95-15
115-12
125-10
115-12
105-12

Laterals Behind Back:
20-15
25-12
30-12
20-15

Gironda Dumbell Swings:
15 pounders to failure,immediately drop to 10 pounders to failure

Face-Pulls:
4 plates-15
5 plates-15
5 plates-12

Lying Rear Lateral Raise (incline bench):
3 X failure with the 17.5 pounders

Cybex Seated Lateral Machine:
50-failure,immediately drop to 30 to failure

[b[Abs:[/b]
Crunches:
4 X failure
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wes
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« Reply #31 on: February 02, 2014, 06:13:20 AM »

Friday January 31st.

Biceps/Triceps,Forearms:

Biceps/Triceps:

Super-Set # 1:
{Cybex Preacher Curl Machine:
5 plates-15
6 plates-12
6 plates-10 + half reps to failure
{Cybex Seated Triceps Extension Machine:
5 plates-failure
6 plates-failure
6 plates-failure

Super-Set # 2:
{Cable Curls:
3 x 12-16 with 7 plates
{Cable French Press:
4 plates-20
5 plates-15
6 plates-12

Super-Set # 3:
{Hammer Curls:
2 X 15 -30 pound dumbells
{Pressdowns:
5 plates-failure
6 plates-failure

Wide Grip Pressdowns:
4 plates-failure
5 plates-failure

Forearms:
Barbell Wrist Curls:
4 X failure
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« Reply #32 on: February 02, 2014, 08:03:24 AM »

did 1/2 reps top to mid then full reps on ham curls yesterday,sore as shit today.
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« Reply #33 on: February 03, 2014, 10:01:27 AM »

did 1/2 reps top to mid then full reps on ham curls yesterday,sore as shit today.
Grin
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wes
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« Reply #34 on: February 03, 2014, 10:12:42 AM »

Monday Febuary 3rd.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-12
5 plates per side-12
6 plates per side-12

Added 2 reps on the heaviest set as opposed to last time I did these.

Next week,I`ll go up another 2 plates per side.


Barbell Squat:
135-12
185-10
205-8
Added 2 more reps to each set above compared to last squat workout.

No back problems yet.

Next time,I`ll do multiple sets with the 205 or go to 225.

Taking it slow of course,so as not to aggravate my back.

I`m a far cry from my old days multiple sets of 315 for sets of 10,but my goal is to just feel the quads working and so far,I`ve accomplished this as I`ve been sore as hell every week.


Leg Extensions:
80-12
100-12
110-12
70-20
Went 10 pounds heavier than last week,and did 5 more reps on the last set than I did last week.

Hamstrings:
Lying Leg Curls:
60-failure
80-failure
100-failure + half reps to failure
50-20
Went up 10 pounds on all sets with more reps than last time.

Glute Ham Raise:
3 X failure
I did these kneeling on a pulldown machine seat,facing away from the machine...BRUTAL !!

Calves:
Lying Leg Sled Calf Raise:
4 X failure

Cybex Seated Leg Press Calf Raise:
4 X failure

Good one!!

Legs are shaky and slowly progressing on weight and reps which is my plan.
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« Reply #35 on: February 04, 2014, 09:49:34 AM »

Tuesday February 4th.

Chest + Abs:

Chest:
Flyes:
45-12
55-10
55-10
45-12

Barbell Inclines: (1 + 1/2 rep=1 rep)
135-failure
155-failure
175-failure
150-failure

Cybex Seated Bench Press Machine:
2 X 10 with 7 plates

Crossovers:
2 X 20 with 4 plates

Abs:

Super-Set:
{Crunches:
2 X failure
Rope-Crunches:
{2 X failure-10 and 11 plates respectively
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« Reply #36 on: February 06, 2014, 07:15:22 AM »

Wednesday February 5th.

Back,Traps,Lower Back,Neck:

Back:
Lying Barbell Rows:
90-15
110-12
110-12
90-15

Lat Pulldowns:
10 plates-15
13 plates-12
16 plates-10
11 plates-15

Dumbell Pullovers:
70-12
80-12
80-10

Straight-Arm Pulldowns:
6 plates-20
7 plates-15
7 plates-12

Reverse Lat/Scapula Shrugs On Pulldown Machine:
1 X failure -170 pounds

Traps:
Dumbell Shrugs:
65-20
80-15
95-12

Lower Back:
Hyperextensions:
20-bodyweight
15-bodyweight
15-bodyweight


Neck:
Nautilus 4-Way Neck Machine:
4 sets in each of the 4 positions....used the whole stack for 5 reps in one position,something I`ve been trying to do for at least 3 years now.
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« Reply #37 on: February 10, 2014, 04:36:53 PM »

Friday Februrary 7th.

I skipped Shoulders on Thurs. and did a quickie workout for both delts and arms on Friday.

Delts:

Super-Set:
{Cybex Seated Lateral Raise Machine:
50-25
50-15
50-15
50-15
{Face-Pulls:
4 plates-25
4 plates-15
4 plates-15
4 plates-15

Exactly 45 seconds rest between Super-Sets.

Biceps/Triceps:

Super-Set:
{Cybex Preachers:
4 X failure 5 plates
{Cybex Triceps Extensions:
4 X failure with 5 plates

Again,exactly 45 seconds rest between Super-Sets.

Pressdowns:
2 X 50 with 4 plates

Forearms:

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

Hammer Grip DB Wrist Curls:
3 X failure 20 pounders
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« Reply #38 on: February 10, 2014, 04:42:56 PM »

Monday Februray 10th.

Quads,Hamstrings,Calves:

Quads:
Leg Press:
2 plates per side-20
3 plates per side-20
4 plates per side-12
5 plates per side-10
6 plates per side-10
7 plates per side-10
4 plates per side-15
4 plates per side-15
3 plates per side-20
2 plates per side-20

Leg Extensions:(30 seconds rest between sets)
90-10
80-12
70-15
60-20

Hamstrings:
Stiff-Legged Deadlifts on Platform:
45-20
95-15
115-10
135-10
155-8

Nautilus Lying Leg Curls:
70-15
90-10
80-12
60-15

Calves:
Lying Leg Sled Calf Raises:
8 Sets to failure pyramiding up in weight,then back down in weight.
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wes
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« Reply #39 on: February 13, 2014, 12:33:19 PM »

Tuesday February 11th.

Chest + Abs:

Chest:
Unilateral Bench Press Machine:
4 sets

Cable Crossovers:
4 X 12 with 4 plates

Cybex Incline Press:
4 X 10-12

Abs:
Crunches:
4 X failure

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wes
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« Reply #40 on: February 13, 2014, 12:39:09 PM »

Wednesday February 12th.

Back,Traps,Neck:

Back:
Seated Cable Rows:
9 plates-15
11 plates-12
13 plates-10
8 plates-15 (held for 2-3 seconds at the chest)

Dumbell Rows:
65-12
80-10
70-12

Pulldowns Behind Neck:
8 plates-12
10 plates-10
9 plates-12
I do these sitting facing away from the machine with nothing holding me down.

Dumbell Pullovers:
65-12
75-12

One-Arm Rows on Smith Machine:
80-12
80-12

Straight-Arm Pulldowns:
1 X 20 with 4 plates


Traps:
Smith Machine Upright Rows Behind Back:
95-15
115-12
135-10

Neck:
Nautilus 4-Way Neck Machine:
3 sets in each of the 4 positions
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wes
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« Reply #41 on: February 13, 2014, 12:44:16 PM »

Thursday February 13th.

Shoulders + Abs:

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

Laterals Behind Back:
20-15
25-12
30-12
22.5-15

Lateral Raise:
1 X 20 with the 12.5 pounders
Did these from the outside of me quads very slowly.

Face-Pulls:
4 plates-20
5 plates-12
4 plates-15
4 plates-12

Bent-Over Laterals on Machine:
3 X failure with 4 plates


Abs:
Super-Set:
{Crunches:
4 X failure
{Leg Raises:
4 X failure
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wes
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« Reply #42 on: February 18, 2014, 08:27:54 AM »

Friday February 14th.

Biceps/Triceps,Forearms:

Biceps/Triceps:

Super-Set # 1:
{Barbell Curl:
65-12
85-12
95-12
75-12
{Seated French Press:
40-20
50-15
60-15
70-12

Super-Set # 2:
{Cable Preacher Curl:
3 X 12 with 4 plates
{Bent-Forward Cable Extensions:
7 plates-20
6 plates-20
6 plates-20

Super-Set # 3:
{Hammer Curls:
25-15
30-12
{Pressdowns:
5 plates-25
5 plates-20

Wide Pressdowns:
4 plates-30

Forearms:
Super-Set:
{Wrist Curls:
45-30
65-15
75-15
65-20
{Swingbell Reverse Wrist Curls:
4 X failure-20 pounds

Hammer Grip DB Wrist Curls:
3 X failure -20 pounders
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« Reply #43 on: February 18, 2014, 08:31:07 AM »

HOW YA FEELING ??CONDITION/SIZE AT THIS POINT.WGHT ?PICS SOON HERE ...
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« Reply #44 on: February 18, 2014, 08:35:16 AM »

Monday February 17th.

Quads,Hamstrings/Posterior Chain,Calves:

Quads:
Leg Press:
2 plates per side- 20 reps
3 plates per side- 20 reps
4 plates per side- 15 reps
5 plates per side- 12 reps
6 plates per side- 10 reps
7 plates per side- 10 reps

Squats:
135-12
185-10
225-8
185-10

Leg Extensions:
90-12
80-12
70-12
30 second rest periods

Unilateral Leg Extension:
Alternated right and legs legs until I could get anymore reps....one big set of pain-3 plates  Cry

Hamstrings/Posterior Chain:

Super-Set:
{Reverse Hyperextension Machine:
4 X 12 75 pounds
{Nautilus Leg Curls:
4 X 12 with 70 pounds

Calves:
Lying Leg Sled Calf Raise:
5 X failure (various poundages)

Cybex Rotary Calf Machine:
3 X failure (drop-sets)





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wes
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« Reply #45 on: February 18, 2014, 08:41:16 AM »

Tuesday February 18th.

Chest + Abs:

Chest:
Smith Inclines-1 + 1/2 reps = 1 rep:
135-failure
150-failure
160-failure
145-failure
135-failure

Flyes:
4 X 12 with the 40 pounders
30 second rest periods

Crossovers:
2 X 20,15 with 3 plates
30 second rest periods

Pec-Deck:
2X failure with 5 plates

Unilateral Cybex Bench Machine:
1 X failure
Did these Tony Freeman style...5,4,3,2,1,alternating each arm,then 5 reps with both arms....BRUTAL

Abs:
Crunches:
I did one huge set using Rest-Pause.........more like 6 mini sets actually
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wes
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« Reply #46 on: February 18, 2014, 08:44:10 AM »

HOW YA FEELING ??CONDITION/SIZE AT THIS POINT.WGHT ?PICS SOON HERE ...
Feeling great,power is down a bit since I`ve been clean over 6 months or so,but I`m from the school of if it feels heavy,it is heavy.
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« Reply #47 on: February 18, 2014, 08:48:37 AM »

Feeling great,power is down a bit since I`ve been clean over 6 months or so,but I`m from the school of if it feels heavy,it is heavy.
COOL WES,,UR RIGHT ,,U STILL HAVE TO TRAIN/EAT TO AT LEAST MAINTAIN WHAT U HAVE BUILT OVER YRS,,THE APPROACH U HAVE ON DRUG'S IS USE TO FINISH OFF THE PRODUCT PRESENTED.
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« Reply #48 on: February 18, 2014, 08:56:42 AM »

Keep up the good work.
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wes
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« Reply #49 on: February 18, 2014, 09:33:20 AM »

Keep up the good work.
Thanks brother!  Wink
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