Reply With Quote4/12
Standing military press
65(12) 95(10) 150(8) 120(10) 100(12)
Uni- Lateral dumb bell flys- old school leaning
30(12) 45(10) 35(12) 30(12)
Cage Shrugs
135(15) 235(12) 350(10) 320(10) 295(10)
Pushdowns
4 sets
Reverse pushdowns
3 sets
Treadmill
5 min warm up
20 min 3.2 -3.6 mph 3-6 degree inclines
5 min cool down
DBowden's over the hill training journal
Results 61 to 83 of 83
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04-10-2011, 09:56 AM #61Member ELITE MEMBER
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- Dec 2009
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- USA
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- 182
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- 35093674
4/9
Back squats
15(135) 12(225) 10(315) 6(500) 10(405)
Close stance leg presses
355(25) 555(20) 755(15)
Single leg presses
245(25) 365(20) 340(20)
Seated calve raises
90(25) 180(20) 225(15) 235(15)
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04-23-2011, 06:39 PM #62Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
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04-23-2011, 06:39 PM #63Member ELITE MEMBER
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- Dec 2009
- Location
- USA
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- 182
- Rep Points
- 35093674
4/15
Nautilus machine pull-over
5 sets
Close grip pull downs
3 sets
Barbell rows
135(12) 185(10) 235(8) 205(10) 185(10)
Close grip cable rows
140(15) 190(10) 280(6)
Reverse dumbbell flys
40(12) 45(10) 60(10) 50(12)
SLDL's
135(15) 225(12) 335(8) 315(10) 300(12)
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04-23-2011, 06:40 PM #64Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
4/22
Incline barbell bench press
135(12) 185(10) 250(6) 210(10) 185(12)
Decline Barbell bench press
135(12) 185(10) 255(8) 205(10)
Close grip bench press
135(15) 185(12) 225(10) 265(6) 225(10) 185(10)
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04-23-2011, 06:40 PM #65Member ELITE MEMBER
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- Dec 2009
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- USA
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- 182
- Rep Points
- 35093674
4/23
*Going to start a light/heavy squat rotation.
Back squats
15(135) 12(225) 10(315) 10(405) 10(385)
Close stance leg presses
355(25) 555(20) 755(15) 775(12)
Single leg presses
245(25) 365(20) 340(20)
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07-24-2011, 11:35 AM #66Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
7/23 Back squats 15(135) 12(225) 10(315) 8(405) 10(365) Close stance leg presses 355(25) 555(20) 760(15) 740(15) Single leg presses 245(25) 365(20) 345(15) 320(20) Treadmill 5 min warm up 23 min 3.4 mph 3.0- 6.5 degree inclines 5 min cool down
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07-24-2011, 02:17 PM #67Chemistry Experiment ADMINISTRATOR
- Join Date
- Dec 2009
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- Staying Anabolic
- Posts
- 9,656
- Rep Points
- 1831569878
Good numbers!
IronMagLabs 15% Off Coupon Code = heavyiron15
All posts are for entertainment and may contain fiction. Consult a doctor before using any medications. Heavyiron does not advocate readers engage in any illegal activity.
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07-25-2011, 04:43 PM #68Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
7/24
Incline barbell bench press
135(12) 185(10) 225(8) 245(6) 225(8) 195(10) 175(12)
Incline dumb bell flys
55(12) 65(10) 75(8) 60(10)
Cross cables
3 sets 10 reps per set
Close grip bench press
135(15) 185(12) 225(10) 255(6) 195(10) 185(12)
6 sets * 10 reps Hammer Strength machine biceps curls
Treadmill
5 min warm up
22 min 3.4 mph 3-6 degree inclines
5 min cool down
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07-25-2011, 04:44 PM #69Member ELITE MEMBER
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- Dec 2009
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- USA
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- 182
- Rep Points
- 35093674
Thanks HI
Originally Posted by heavyiron
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07-31-2011, 02:44 PM #70Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
7/31
Incline barbell bench press
135(12) 185(10) 225(8) 245(6) 225(8) 195(10) 175(12)
Incline dumb bell flys
55(12) 65(10) 75(8) 60(10)
Close grip bench press
135(15) 185(12) 225(10) 255(6) 225(10) 200(10) 185(12)
Treadmill
5 min warm up
22 min 3.4 mph 3-6 degree inclines
5 min cool down
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08-02-2011, 07:18 PM #71Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/2
Nautilus machine pull-over
7 sets
Dumb bell rows
90(12) 100(10) 130(8) 120(8) 100(10)
Close grip cable rows
150(15) 200(12) 260(10) 200(12)
SLDL's
135(15) 225(12) 315(8) 285(10) 255(12)
Treadmill
5 min warm up
24 min 3.4 mph 3-6 degree inclines
5 min cool down
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08-04-2011, 06:50 PM #72Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/4
Standing military press
65(12) 95(10) 160(8) 120(10) 100(12)
Cage Shrugs
135(15) 235(12) 340(10) 315(10)
Machine lateral flys
6 sets * 10 reps
Reverse dumbbell flys
40(12) 45(10) 60(10) 50(12)
Pushdowns
5 sets
Reverse pushdowns
4 sets
Treadmill
5 min warm up
20 min 3.4 mph 3-6 degree inclines
5 min cool down
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08-06-2011, 03:00 PM #73Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/6
Back squats
15(135) 12(225) 10(315) 8(405) 10(365)
Close stance leg presses
355(25) 555(20) 770(15) 740(15)
Single leg presses
245(25) 365(20) 345(15) 320(20)
6 sets Hammer Strength machine biceps curls
Treadmill
5 min warm up
23 min 3.4 mph 3.0- 6.5 degree inclines
5 min cool down
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08-07-2011, 03:06 PM #74Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/7
Incline barbell bench press
135(12) 185(10) 225(8) 250(6) 225(8) 195(10)
Incline dumb bell flys
55(12) 65(10) 75(8) 60(10)
Cross cables
4 sets 10 reps per set
Close grip bench press
135(15) 185(12) 225(10) 255(6) 225(8) 195(12)
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08-13-2011, 07:04 PM #75Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/13
Back squats
15(135) 12(225) 10(315) 8(405) 10(365)
Close stance leg presses
355(25) 555(20) 765(15) 740(15)
Single leg presses
245(25) 365(20) 345(15) 320(20)
Standing calve raises
240(25) 340(20) 440(15) 520(10)
Treadmill
5 min warm up
20 min 3.4 mph 3.0- 6.5 degree inclines
5 min cool down
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08-14-2011, 03:30 PM #76Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/14
Incline barbell bench press
135(12) 185(10) 225(8) 250(6) 225(8) 195(10)
Incline dumb bell fly's
55(12) 65(10) 75(8) 60(10)
Cross cables
4 sets 10 reps per set
Close grip bench press
135(15) 185(12) 225(10) 255(6) 225(8) 195(12)
60 Crunches- 25 pounds weight
Treadmill
5 min warm up
23 min 3.4 mph 3.0- 6.5 degree inclines
5 min cool down
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08-17-2011, 04:15 PM #77Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/16
Nautilus machine pull-over
6 sets
Barbell rows
135(12) 185(10) 225(8) 185(10) 165(12)
Close grip cable rows
150(15) 200(12) 260(10) 200(12)
SLDL's
135(15) 185(12) 225(10) 335(8) 345(6) 275(10)
Treadmill
5 min warm up
25 min 3.4 mph 3.0 degree incline
5 min cool down
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08-17-2011, 04:15 PM #78Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
8/17
Hammer curls - twist at top of rom
55(10) 65(10) 75(8) 60(10)
60 Crunches- 25 pounds weight
Seated calve raises
90(25) 180(20) 205(15) 225(15)
Treadmill
5 min warm up
24 min 3.4 mph 3-6 degree inclines
5 min cool down
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10-30-2011, 05:00 PM #79Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
10/30
Modified 5/3/1
Standing military press
( warmups 65(12) 85(12)) 135(5) 155(3) 170(1) 110(10)
Cage Shrugs
135(15) 235(12) 340(10) 315(10)
Machine lateral flys
4 sets * 10 reps
Pushdowns
4 sets
Reverse pushdowns
4 sets
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10-30-2011, 05:07 PM #80ALPHA MALE ELITE MEMBER
- Join Date
- Jan 2011
- Gender
- Location
- america
- Posts
- 4,896
- Rep Points
- 296472999
dang you train so hardcore you need two journals
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10-30-2011, 05:30 PM #81Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
LOL. Originally Posted by KILLEROFSAINTS
How are you?
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02-20-2012, 02:18 PM #82Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
2/18
Back squats
135(10) 225(10) 315(5) 395(3) 425(3) 475(3) 345(10)
Sldls
135(10) 225(10) 265(5) 285(5) 315(5) 245(10)
Seated calve raises
55(50) 95(50) 135(50) 190(50)
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02-20-2012, 02:18 PM #83Member ELITE MEMBER
- Join Date
- Dec 2009
- Location
- USA
- Posts
- 182
- Rep Points
- 35093674
2/20
Standing military press
65 (12) 85(12) (warmups) 135(3) 145(3) 155(3) 105(10)
Shrugs
135(15) 235(12) 315(10) 370(10)
Machine lateral flys
4 sets * 10 reps
Triceps pushdowns
4 sets * 10 reps
Reverse Triceps pushdowns
3 sets * 10 reps
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