Thread: the sheik's routine

From Thursday, October 5 (Server apparently was down when I tried to post)

BACK: Lite
WG Pulldowns:
100×20
150×15
175×20
Bent one arm DB rows:
40×15
50×15
60×15
90×6
120×3
UR DB Rows:
30's×8
35's×8
40's×8
45's×8
50's×8
55's×8
60's×8

lawl, wow those are some high reps on the pulldowns, good job.

Thank you sir....

and for today's -ahem- effort:

LEGS, ABS:
Abdominal warmup:
Static abdominal leg extension - 30 seconds
abdominal leg extensions × 12
Twisting crunches × 30
Squats:
125×20
225×12
325×8
DB lunges
35's×8
40's×8
45's×8
50's×8
55's×8
60's×8
SLDLs:
125×8
175×8
225×6
275×2+4(mixed grip)
Leg Curls:
125×8
135×8
145×8
155×8
Decline Situps:
+45×15
+50×12
+55×10
+60×8

Just didn't feel like doing anything today

Chest, Triceps:
Flat DB Press:
60's×12
80's×10
100's×8
120's×6
80's×10
Flat Flys: < 30 sec R.I.
35's×10
40's×10
45's×10
50's×10
55's×10
60's×10
Skullcrushers:
60×8
80×6
120×4×4

LEGS, ABS:
Abdominal warmup:
Static abdominal leg extension - 30 seconds
abdominal leg extensions × 12
Twisting crunches × 30
Squats:
125×8
225×8
325×6
376.4×6
325×8
225×10
125×20
SLDLs:
125×8
175×8
225×6
275×2+4(mixed grip)
Leg Curls:
125×8
135×8
145×8
155×8
Decline Situps:
+45×15
+50×12
+55×10
+60×8

blah

Chest, Triceps:
Flat DB Press:
60's×8
80's×6
100's×6
120's×4×3
Skullcrushers:
60×8
70×8
80×8
90×8
100×8
110×8
DB Kickbacks:
30×6
40×6
50×6

Again, blah

Chest, Triceps:
Flat DB Press:
60's×110
80's×10
100's×10
120's×8
Flat BB Bench:
175×8
225×8
275×4 (half reps)
Flat Flys:
35's×12
40's×12
45's×12
50's×12
55's×12
60's×12
Skullcrushers:
60×8
70×8
80×8
90×8
100×8
110×8
120×8

I need to shake things up a bit.

Goddamn, you have some serious pressing strength there buddy. How long have you been lifting?

Thanks. I started seriously lifting in early '02.

BACK:
Chins (Bodyweight: 184)
12
One-arm pullups- 2 each side
T-Bar Rows:
100×8
150×6
200×4
250×3×4
Bent one arm DB rows:
60×8
80×8
100×6
120×4
SHOULDERS:
UR DB Rows:
35's×8
40's×8
45's×8
50's×8
55's×8
60's×8
BICEPS, FOREARMS:
Preacher Curls:
60×6
70×6
Rev Grip Curls: (slow negs)
60×6
70×6
80×6
90×6
100×5

LEGS, ABS:
Abdominal warmup:
Static abdominal leg extension - 30 seconds
abdominal leg extensions × 12
Bicycle crunches × 15
Squats:
125×8
225×8
325×6
416.4×4
SUPERSET
Quad Exts/Sissies:(extension sets- 10 sec peak pause final rep)
150×8×10
175×8×10
200×8×10
225×8×10
250×8×10
275×8×10
SLDLs:
125×8
175×8
225×6
275×2+4(mixed grip)
Leg Curls:
125×8
135×8
145×8
155×8
Decline Situps:
+45×15
+50×12
+55×10
+60×8

Chest, Triceps:
Flat DB Press:
60's×10
80's×10
100's×8
120's×6
110's×8
100's×10
90's×10
80's×12
Flat Flys:
35's×10
40's×10
45's×10
50's×10
55's×10
60's×10

Short and sweet- Left wrist pain from a week ago lingering kept me from going beyond a warmup 60# set for skullcrushers. I'm a tad reluctant to make the name prophetic.

Chest, Triceps:
Flat DB Press:
60's×15
80's×12
100's×10
120's×6
80's×15
Flat Flys:
35's×10
40's×10
45's×10
50's×10
55's×10
60's×10

Again- short. Split change to accommodate possible back routine tomorrow.. left wrist still somewhat bothersome so we'll see.

Those are some strong workouts. I am more impressed with your squats over anything else.

Thanks.

Going to be on my feet tonight so I took a pass on leg work. I could have done light legs but knowing myself I'd have gone heavy anyway and suffered.

I need to address some serious insomnia so I can resume mid-week routines!

LEGS, ABS:
Abdominal warmup:
Static abdominal leg extension - 30 seconds
abdominal leg extensions × 12
Twisting crunches × 30
Squats:
125×20
225×15
325×10
125×20
Leg Extensions:
Each final rep 10 second peak hold
SLDLs:
125×8
175×8
225×6
275×6(mixed grip)
Leg Curls:
125×8
135×8
145×8
155×8
Decline Situps:
+45×15
+50×12
+55×10
+60×8

Waaahhhh-hooooooo!