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  #11  
Old 11-03-2007, 03:30 PM
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Saturday November 3, 2007

Since shoulders is my lagging bodypart, I decided to hit them alone for once.

Saturday November 3, 2007
Shoulders

Standing overhead barbell press

4x10 44lbs
1x10 52lbs

Delts machine
1x12 44lbs
1x10 66lbs
1x10 88lbs
1x8 110lbs

I tried 121lbs but couldn't lift it ..... maybe next time

Seated dumbbell press


1x10 17lbs
1x10 22lbs
1x8 26lbs
1x8 30lbs

Reverse flies

4x8 30lbs

Standing dumbbell press


4x8 22lbs

(never did those before but my coach told me to try them with light weights)

Lateral raises
1x10 33lbs
1x10 44lbs
2x8 49lbs
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  #12  
Old 11-05-2007, 03:21 PM
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Monday November 5, 2007

Monday November 5, 2007

Chest

Smith Machine Incline bench press
1x15 44lbs (warming up)
1x8 88lbs
1x8 74lbs
1x8 79lbs
1x8 66lbs

Pec Deck
2x8 88lbs
2x8 77lbs

Vertical bench press
1x10 176lbs
1x8 242lbs
1x8 286lbs
1x8 220lbs


Bis

EZ barbell preacher's curls

2x12 22lbs
2x12 38lbs

Pulley curls

4x8 66lbs

Tris

Triceps pushdowns
1x10 66lbs
1x10 88lbs
1x8 99lbs

Reverse
2x10 66lbs
1x10 88lbs
1x8 99lbs

That's about all for today. Since ~R~F~G~ thinks that I'm overtraining, I decided to keep it to 2 to 3 exercises per muscle and see how it goes.
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Old 11-06-2007, 11:51 AM
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Tuesday, November 6, 2007

Tuesday November 6, 2007

Shoulders


Standing overhead presses at the Smith Machine
4x10 44lbs

Seated overhead presses
1x20 44lbs
1x15 66lbs
1x10 77lbs
1x12 44lbs

Reverse flies
1x12 17lbs
1x12 19lbs
1x12 22lbs
1x10 24lbs

Back

Lat pulldowns to the front (wide grip)
1x15 88lbs
1x12 77lbs
1x10 99lbs
1x10 110lbs

Seated rows
1x15 88lbs
1x15 121lbs
Reverse grip
1x15 121lbs
1x12 110lbs

Behind the neck pulldowns
1x15 110lbs
1x12 154lbs
Reverse grip
1x12 110lbs
1x12 154lbs

Abs
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  #14  
Old 11-08-2007, 01:01 AM
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Wednesday November 7, 2007

Wednesday November 7, 2007

Legs

My coach asked me to work legs separately to isolate the muscles .... This is my first time and he told me not to go with light weights.

One-leg leg extensions

1x10 11lbs
3x10 22lbs
I did two sets with both legs at 88lbs

Oblique press (again with one leg at a time)
1x10 22lbs
1x10 44lbs
2x10 66lbs
1x10 88lbs

Leg curls
4x10 44lbs

I experienced some pain at the inside of the right knee (had surgery on that one years ago) and decided not to go too heavy this time.
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  #15  
Old 11-08-2007, 11:51 AM
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Thursday November 8, 2007

Thursday November 8, 2007
AM

Back
Lat Pulldowns to the front (wide grip)
1x20 77lbs
1x8 99lbs
2x8 110lbs

Seated Rows (machine)

1x10 99lbs
1x8 110lbs
1x6 121lbs
2x8 110lbs (reverse grip)

Lat pulldowns (behind the neck)

1x10 110lbs
1x10 132lbs
1x8 154lbs
1x6 165lbs

1-arm rows
2x8 66lbs
2x8 44lbs

PM
Chest

Smith Machine (Incline)
1x20 44lbs
2x20 88lbs
1x15 44lbs

Vertical bench press
1x10 176lbs
1x10 242lbs
1x10 286lbs
1x15 88lbs

Pec Deck
1x10 44lbs + 1 side at a time
1x10 66lbs + 1 side at a time
1x10 77lbs + 1 side at a time
1x15 44lbs
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  #16  
Old 11-20-2007, 03:57 PM
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Glad you posted this MG, I'm going to try your chest workout. I hate working chest!
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  #17  
Old 11-21-2007, 10:36 AM
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Quote:
Originally Posted by kathyhate07 View Post
Glad you posted this MG, I'm going to try your chest workout. I hate working chest!
I like working chest. Today, I did no less than 5 different exercises to hit the chest from different angles. I hit it like a guy. My goal is to have a nice definition.

Today I did

Smith Machine Bench Press
1x20 44lbs
2x10 88lbs
2x8 110lbs

Decline bench press
4x10 132lbs

Incline Press
4x10 77lbs
2x8 93lbs

Pec Deck
2x10 55lbs
2x10 77lbs

Vertical bench press

1x10 176lbs
1x10 220lbs
1x10 242lbs

Don't tell Nark. He wants me to do 2 sets of 15 reps
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  #18  
Old 04-01-2008, 12:46 PM
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As you probably know, I took a long break from the gym.

Monday March 31, 2008

Back

Lat pulldowns to the front

1x12 66
1x12 77
1x12 88
1x30 66

Seated rows

1x12 66
1x12 77
1x12 99
1x30 66

One arm row

1x12 22
1x12 33
1x12 44
1x30 22

Lat pulldowns to the back
1x30 110
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  #19  
Old 04-01-2008, 12:47 PM
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  #20  
Old 04-01-2008, 12:53 PM
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I hate doing shoulders ... b/c my shoulders are my lagging bodypart. That's why I do them early in the week ..
Tuesday April 1, 2008


Shoulders

Shoulder Press (machine)

1x12 22
1x12 66
1x12 77
1x30 22

Rear delt flyes

3x12 33
1x30 22

Seated lateral raises

1x12 33
1x12 39
1x12 44
1x30 33

Frontal raises

2x12 22
2x12 31

Seated dumbell press

2x12 22
2x12 31

Reverse peck dek

2x12 33
1x12 44
1x30 33

Abs
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