continuation of my training. . .

striker · 02-20-2008, 02:54 AM

Day 2 week 66 --feb 20

EDT

squats @155lbsx10x10x10x6x6 x42reps
leg extension 10x4

EDT

single db triceps extension x10x7
db hammer curls x10x7

striker · 02-23-2008, 02:30 PM

Day 3 week 66 -feb 24

progression
DL@350lbsx2x3

EDT

pushpress @155lbsx5x5

pullups x5x5x5x3x3x3

striker · 02-25-2008, 02:24 AM

Day 1 week 67 --feb 25

EDT

bench@160lbsx10x3
incl db press x10x3

seated cable rows@90lbsx10x3
single db rows x10x2

striker · 02-27-2008, 02:35 AM

Day 2 week 67 --feb 27

EDT

squats@160lbsx10x10x10x6x6 42reps
leg curl@40lbs x10x5

EDT
DIps@BWx8x5
DB hammercurls @25lbsx10x5

striker · 02-29-2008, 10:50 PM

Day 3 week 67 --march 1

Deadlift - -DELOAD PHASE
210lbsx8x3

EDT
arnold press x 10x6
pullups @bwx5x6

striker · 03-03-2008, 03:20 AM

Day 1 week 68 -- march 3

EDT

db bench press @45lbsx12x10x10x10x10x10
incl db press @50lbsx10x3

striker · 03-05-2008, 03:01 AM

Day 2 week 68 -- march 5

EDT

Squats@165lbsx10x10x10x6x6 -x42reps
LEgcurls @45lbsx10x3

EDT

Dips@BWx8x8x8x8x8x6x6 -x52reps
bb curlsx10x7

striker · 03-07-2008, 10:56 PM

Day 3 week 68 --march 8

Deadlift - -DELOAD PHASE
230lbsx5x5

EDT
arnold press@35lbs x10x10x10x8x8x8 -x54reps
pullups @bwx5x6 -x30reps

striker · 03-10-2008, 02:07 AM

Day 1 week 69 -- march 10

EDT

db benchpress@45lbsx10x5
incl db press@50lbsx10x3

Chinups@BWx3x7

*********
bb rows 10x3

striker · 03-12-2008, 02:21 AM

Day 2 week 69 --march 12

EDT

squat@170lbsx8x8x8x8x8x6x6x6 =58reps

EDT

dips@bwx10x10x10x10x5x5 =50reps
bb curlsx10x5

*********

leg curl @50lbsx10x3

striker · 03-14-2008, 09:16 PM

Day 3 week 69 --march 15

Deadlift - -DELOAD PHASE
240lbsx3x5

EDT
arnold press@45lbsx6x7 -x42reps
pullups @bwx5x5x5x5x5x4x4 -x33reps

striker · 03-16-2008, 02:47 AM

Day 1 week 70 -- march 16

EDT

db bench press@50lbsx10x5
chinups@bwx4x7

******
inclined bb press x12x3
bb rows x10x3

striker · 03-18-2008, 03:22 AM

Day 2 week 70 - -march 18

EDT
squats @175lbsx10x10x10x6x6x6x6 -54reps

EDT
dips@bw+10lbsx10x10x5x5x5 -35reps
bb curlsx10x5

***
leg curlsx8x3

striker · 03-23-2008, 01:45 AM

Day 3 week 70 --march 23

Deadlift - -DELOAD PHASE
250lbsx3x5

EDT
arnold press@45lbsx6x6x6x6x6x5 -x35reps
pullups @bwx5x5x5x5x5x3 -x30rep

striker · 03-24-2008, 02:10 AM

Day 1 week 71 -- march 24

EDT

db benchpress@50lbsx10x5
incl bb press@95lbsx10x3

Chinups@BWx4x7

*********
bb rows 10x3

striker · 03-29-2008, 05:08 AM

Day 2 week 71 march 26

EDT
Squats @180lbsx10x10x10x6x6x6x5 -53reps

EDT
Dips @BW+10lbsx5x6
seated db curls x 10x6

***
Leg curls@80lbsx6x4

Day 3 week 71 march 29

DL@260lbsx3x5

EDT
Arnold PRess @50lbsx5x7
Pullups @BWx4x6

striker · 03-31-2008, 02:21 AM

Day 1 week 72 -- march 31

EDT

db benchpress@50lbsx12x5
incl bb press@100lbsx10x3

Chinups@BW+10lbsx3x3x3x2x2x2x2

*********
bb rows 12x4

striker · 04-03-2008, 02:26 AM

Day 2 week 72 april 2

EDT
Squats @185lbsx10x8x6x6x6xx6x6x5 =53 reps

EDT

Dips BW+20lbsx10x5x5x5x5x3 =33 reps
seated db curls @25lbsx8x6

striker · 04-05-2008, 05:31 PM

Day 3 week 72 april 5, 2008

DL@270lbsx3x5

EDT
Arnold PRess @50lbsx6x6 -36reps
Pullups @BWx5x6 +3 -33reps

striker · 04-11-2008, 09:52 PM

Day 1 week 73

Db bench press@50lbsx12x6
incl db press 12x2

chinups+10lbsx2x8

Day 2 week 73

Squats@190lbsx10x6x6x6x5x5x4x4 -46reps

Dips+30lbsx5x5x5x5x3 -23reps

seated db curls10x5

Day 3 week 73

DL@280x5x3

arnold press@50lbsx7x7x7x75x4x4 -49reps
pullupsx5x5x5x5x5x3 28reps

striker · 04-15-2008, 04:22 AM

Day 1 week 74 -- april 14

Bench press@65lbsx8x8x8x8x8x6x6 -52reps

chinups@+10lbsx3x3x3x3x2x2 18reps

striker · 04-20-2008, 04:33 AM

Day 2 week 74 -- april 16

squats@195lbsx10x6x6x6x6x3x3x3x3 46reps

EDT

dips+30lbsx6x5 -30reps
seated db curls +30lbsx6x5 30reps

Day 3 week 74 -- april 19

DL @290lbsx3x5

EDT
arnold press @50lbsx 8x8x8x5x5x5 39reps
pullups@bw x5x5x5x3x3 18reps

striker · 04-27-2008, 03:14 AM

Day 1 week 75 April 21

EDT

flat db press @65lbsx 9x9x8x8 x34reps
inclied bb press 10x8x8

chinups+10lbsx4x3x3x3x2x2x2 x19reps

Day 2 week 75
April 23

EDT
Squats@200lbsx8x8x6x6x5x5x5x3 43reps

lying french press 3x10
seated db outside curls 3x8

Day 3 week 75
April 26

Progression

DL@300lbsx3x3

EDT

DB press@50lbs x8x8x8x6x6x6 x42reps
pullups@BWx5x5 x25reps

striker · 05-02-2008, 10:50 PM

Day 1 week 76 April 28

EDT

flat db press @65lbsx 10x10x10x8x6 x44reps
inclied bb press 10x8x8

chinups+10lbsx4x4x3x3x3 x17reps

Day 2 week 76
April 30

EDT
Squats@205lbsx6x6x6x6x6x5x5x5x5 44reps

lying french press 3x10
seated db outside curls 3x8

Day 3 week 76
May3

Progression

DL@310lbsx3x3

EDT

DB press@50lbs x10x8x8x8x8x8 x50reps
pullups@BWx5x5x3x3x3 x19reps

striker · 05-09-2008, 07:45 PM

Day 1 week 77 May 5

EDT

inclinded db press@50lbsx 12x12x12x10x10x10 36reps
pullups +10lbs x4x4x4x4x3x3 25reps

Day 2 week 77 may 9

EDT

Squats@210lbsx6x6x6x6x5x3x3x3x3 41reps

db press (xreps)
10 + 7xreps
10 + 3xreps
7 -
5 -

Pullups x5x5x5x5x3x3x3x3 32reps

striker · 05-15-2008, 10:21 PM

Day 1 week 78 May 12

EDT

inclined db press@50lbsx 12x10x10x10x10 52reps
chinups+10lbsx4x4x4x3x3 18reps

declined db press
xreps:

12/8
12/8

Day 2 week 78 May 14

EDT

Squats@215lbsx6x6x5x5x5x3x3x3x 39reps

DB press @45lbs-35lbs drop set
10 - 8
10 - 8
8 - 8

striker · 05-24-2008, 04:52 PM

Day 1 week 79 May 19

EDT

incl db press@50lbsx 6x10

chinups+20lbsx7x2

declined bb press: xreps
12/8
12/8

bb rows: xreps
10/6
10/6
10/6

Day 2 week 79 May 21

EDT:
Squats@220lbsx5x5x3x3x3x3x3x3x2x2 -32reps

db press@50lbs-35lbs :drop set
8/10
8/10
6/8

LegCurl@90lbsx5x5

spidercurls :xreps
10/6
10/3
10/2

Day 3 week 79 May 24

DL@310lbsx3x3

lying french pressx4x12
standing db outsidecurls x3x10

striker · 05-25-2008, 07:33 PM

Day 1 week 80 MAY 25

EDT

incl db press@65lbsx6x7 -42reps
chinups wide grip -- x2x7 14reps

declined bb press x12x3

db rows @25lbsx12x3

striker · 06-02-2008, 08:30 PM

Day 2 week 80 MAY 27

EDT

Squats@225lbsx5x5x3x3x3x3x3x3x3 31reps

Dumbbell press -- drop set

8/8
8/8
6/8

side raises x 3x12

Legcurl@45x6x6

single db curls

10/6
10/6
10

Day 3 week 80 MAY 31

DL@320lbsx3x3

lying french curl x3x13
standing db curlsx3x10

striker · 06-09-2008, 03:00 AM

Day 1 week 81 jun2

EDT

incl. db press@65lbs 6x4
inclined bb press x 10x3

Chinups

bwx3x7

DB rows@30lbs x 10x3

Day 2 week 81 jun 4

EDT

Squats@230lbsx3x10

seated db press@45lbsx10x3

Leg curls@90lbsx 7x3

Day 3 week 81 jun 7

DL@320lbsx3x3

lying french curls 12x4
standing outside db curls@30lbsx12x3

02-20-2008, 02:54 AM	#151
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com Day 2 week 66 --feb 20 EDT squats @155lbsx10x10x10x6x6 x42reps leg extension 10x4 EDT single db triceps extension x10x7 db hammer curls x10x7

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02-23-2008, 02:30 PM	#152
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 3 week 66 -feb 24 progression DL@350lbsx2x3 EDT pushpress @155lbsx5x5 pullups x5x5x5x3x3x3

02-25-2008, 02:24 AM	#153
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 67 --feb 25 EDT bench@160lbsx10x3 incl db press x10x3 seated cable rows@90lbsx10x3 single db rows x10x2

02-27-2008, 02:35 AM	#154
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 67 --feb 27 EDT squats@160lbsx10x10x10x6x6 42reps leg curl@40lbs x10x5 EDT DIps@BWx8x5 DB hammercurls @25lbsx10x5

02-29-2008, 10:50 PM	#155
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 3 week 67 --march 1 Deadlift - -DELOAD PHASE 210lbsx8x3 EDT arnold press x 10x6 pullups @bwx5x6

03-03-2008, 03:20 AM	#156
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 68 -- march 3 EDT db bench press @45lbsx12x10x10x10x10x10 incl db press @50lbsx10x3

03-05-2008, 03:01 AM	#157
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 68 -- march 5 EDT Squats@165lbsx10x10x10x6x6 -x42reps LEgcurls @45lbsx10x3 EDT Dips@BWx8x8x8x8x8x6x6 -x52reps bb curlsx10x7

03-07-2008, 10:56 PM	#158
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 3 week 68 --march 8 Deadlift - -DELOAD PHASE 230lbsx5x5 EDT arnold press@35lbs x10x10x10x8x8x8 -x54reps pullups @bwx5x6 -x30reps

03-10-2008, 02:07 AM	#159
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 69 -- march 10 EDT db benchpress@45lbsx10x5 incl db press@50lbsx10x3 Chinups@BWx3x7 ********* bb rows 10x3

03-12-2008, 02:21 AM	#160
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 69 --march 12 EDT squat@170lbsx8x8x8x8x8x6x6x6 =58reps EDT dips@bwx10x10x10x10x5x5 =50reps bb curlsx10x5 ********* leg curl @50lbsx10x3

03-14-2008, 09:16 PM	#161
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 3 week 69 --march 15 Deadlift - -DELOAD PHASE 240lbsx3x5 EDT arnold press@45lbsx6x7 -x42reps pullups @bwx5x5x5x5x5x4x4 -x33reps

03-16-2008, 02:47 AM	#162
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 70 -- march 16 EDT db bench press@50lbsx10x5 chinups@bwx4x7 ****** inclined bb press x12x3 bb rows x10x3

03-18-2008, 03:22 AM	#163
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 70 - -march 18 EDT squats @175lbsx10x10x10x6x6x6x6 -54reps EDT dips@bw+10lbsx10x10x5x5x5 -35reps bb curlsx10x5 *** leg curlsx8x3

03-23-2008, 01:45 AM	#164
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 3 week 70 --march 23 Deadlift - -DELOAD PHASE 250lbsx3x5 EDT arnold press@45lbsx6x6x6x6x6x5 -x35reps pullups @bwx5x5x5x5x5x3 -x30rep

03-24-2008, 02:10 AM	#165
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 71 -- march 24 EDT db benchpress@50lbsx10x5 incl bb press@95lbsx10x3 Chinups@BWx4x7 ********* bb rows 10x3

03-29-2008, 05:08 AM	#166
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 71 march 26 EDT Squats @180lbsx10x10x10x6x6x6x5 -53reps EDT Dips @BW+10lbsx5x6 seated db curls x 10x6 *** Leg curls@80lbsx6x4 Day 3 week 71 march 29 DL@260lbsx3x5 EDT Arnold PRess @50lbsx5x7 Pullups @BWx4x6

03-31-2008, 02:21 AM	#167
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 72 -- march 31 EDT db benchpress@50lbsx12x5 incl bb press@100lbsx10x3 Chinups@BW+10lbsx3x3x3x2x2x2x2 ********* bb rows 12x4

04-03-2008, 02:26 AM	#168
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 72 april 2 EDT Squats @185lbsx10x8x6x6x6xx6x6x5 =53 reps EDT Dips BW+20lbsx10x5x5x5x5x3 =33 reps seated db curls @25lbsx8x6

04-05-2008, 05:31 PM	#169
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 3 week 72 april 5, 2008 DL@270lbsx3x5 EDT Arnold PRess @50lbsx6x6 -36reps Pullups @BWx5x6 +3 -33reps

04-11-2008, 09:52 PM	#170
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 73 Db bench press@50lbsx12x6 incl db press 12x2 chinups+10lbsx2x8 Day 2 week 73 Squats@190lbsx10x6x6x6x5x5x4x4 -46reps Dips+30lbsx5x5x5x5x3 -23reps seated db curls10x5 Day 3 week 73 DL@280x5x3 arnold press@50lbsx7x7x7x75x4x4 -49reps pullupsx5x5x5x5x5x3 28reps

04-15-2008, 04:22 AM	#171
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 74 -- april 14 Bench press@65lbsx8x8x8x8x8x6x6 -52reps chinups@+10lbsx3x3x3x3x2x2 18reps

04-20-2008, 04:33 AM	#172
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 74 -- april 16 squats@195lbsx10x6x6x6x6x3x3x3x3 46reps EDT dips+30lbsx6x5 -30reps seated db curls +30lbsx6x5 30reps Day 3 week 74 -- april 19 DL @290lbsx3x5 EDT arnold press @50lbsx 8x8x8x5x5x5 39reps pullups@bw x5x5x5x3x3 18reps

04-27-2008, 03:14 AM	#173
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 75 April 21 EDT flat db press @65lbsx 9x9x8x8 x34reps inclied bb press 10x8x8 chinups+10lbsx4x3x3x3x2x2x2 x19reps Day 2 week 75 April 23 EDT Squats@200lbsx8x8x6x6x5x5x5x3 43reps lying french press 3x10 seated db outside curls 3x8 Day 3 week 75 April 26 Progression DL@300lbsx3x3 EDT DB press@50lbs x8x8x8x6x6x6 x42reps pullups@BWx5x5 x25reps

05-02-2008, 10:50 PM	#174
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 76 April 28 EDT flat db press @65lbsx 10x10x10x8x6 x44reps inclied bb press 10x8x8 chinups+10lbsx4x4x3x3x3 x17reps Day 2 week 76 April 30 EDT Squats@205lbsx6x6x6x6x6x5x5x5x5 44reps lying french press 3x10 seated db outside curls 3x8 Day 3 week 76 May3 Progression DL@310lbsx3x3 EDT DB press@50lbs x10x8x8x8x8x8 x50reps pullups@BWx5x5x3x3x3 x19reps

05-09-2008, 07:45 PM	#175
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 77 May 5 EDT inclinded db press@50lbsx 12x12x12x10x10x10 36reps pullups +10lbs x4x4x4x4x3x3 25reps Day 2 week 77 may 9 EDT Squats@210lbsx6x6x6x6x5x3x3x3x3 41reps db press (xreps) 10 + 7xreps 10 + 3xreps 7 - 5 - Pullups x5x5x5x5x3x3x3x3 32reps

05-15-2008, 10:21 PM	#176
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 78 May 12 EDT inclined db press@50lbsx 12x10x10x10x10 52reps chinups+10lbsx4x4x4x3x3 18reps declined db press xreps: 12/8 12/8 Day 2 week 78 May 14 EDT Squats@215lbsx6x6x5x5x5x3x3x3x 39reps DB press @45lbs-35lbs drop set 10 - 8 10 - 8 8 - 8

05-24-2008, 04:52 PM	#177
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 79 May 19 EDT incl db press@50lbsx 6x10 chinups+20lbsx7x2 declined bb press: xreps 12/8 12/8 bb rows: xreps 10/6 10/6 10/6 Day 2 week 79 May 21 EDT: Squats@220lbsx5x5x3x3x3x3x3x3x2x2 -32reps db press@50lbs-35lbs :drop set 8/10 8/10 6/8 LegCurl@90lbsx5x5 spidercurls :xreps 10/6 10/3 10/2 Day 3 week 79 May 24 DL@310lbsx3x3 lying french pressx4x12 standing db outsidecurls x3x10

05-25-2008, 07:33 PM	#178
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 80 MAY 25 EDT incl db press@65lbsx6x7 -42reps chinups wide grip -- x2x7 14reps declined bb press x12x3 db rows @25lbsx12x3

06-02-2008, 08:30 PM	#179
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 2 week 80 MAY 27 EDT Squats@225lbsx5x5x3x3x3x3x3x3x3 31reps Dumbbell press -- drop set 8/8 8/8 6/8 side raises x 3x12 Legcurl@45x6x6 single db curls 10/6 10/6 10 Day 3 week 80 MAY 31 DL@320lbsx3x3 lying french curl x3x13 standing db curlsx3x10

06-09-2008, 03:00 AM	#180
striker Registered User Join Date: Apr 2007 Location: Philippines Posts: 183	Day 1 week 81 jun2 EDT incl. db press@65lbs 6x4 inclined bb press x 10x3 Chinups bwx3x7 DB rows@30lbs x 10x3 Day 2 week 81 jun 4 EDT Squats@230lbsx3x10 seated db press@45lbsx10x3 Leg curls@90lbsx 7x3 Day 3 week 81 jun 7 DL@320lbsx3x3 lying french curls 12x4 standing outside db curls@30lbsx12x3