Round Two

[canuck_newbie]

Arms - RR

Down a bit to 173.5 lbs.

Concentration Curls, 4x12, 35 lbs. DB
Alternating Hammer Curls, 4x12, 35 lbs. DB
Abs - Crunches
Forward Grip Chin Ups, 4x12, 82%
Dip Machine, 4x12, 165 lbs.
Abs - Leg Lifts
Tri Pulldowns - 4x12, 70 lbs.

I switched in tri pull downs and dumped closed-grip bench press. I've been struggling with the cg bench press for ages - no matter how much I focus on form, it always felt like I was hitting my chest much more than my tris.

Forearm Curls 4x12 65 lbs.

Onto Chest and Back - RR on Tuesday night.

 

[canuck_newbie]

Back and Chest - RR

Weighed in at 176.0 lbs. tonight.

Deadlifts, 2x40 lbs. BB, 4x12
One-armed row, 60 lbs. DB, 4x12
Crunches, 2x35
Flat Bench, 60 lbs. DB, 3x12
Incline Bench, 60lbs. DB, 3x12
Decline Bench, 50 lbs. x 2 BB, 3x12
Dips (Assisted), 82%, 4x12

Good work out tonight. Won't be able to make it back to the gym until Sunday, unfortunately, as I'm road-trip bound.

 

[canuck_newbie]

Arms - Power (skipped over Legs - Power, sore?)

My weight was down a bit on the 15th to 173 lbs.

Alternating Hammer Curls, 4x4, 45 lbs. DB
Concentration Curls, 4x4, 40-35-30 lbs. DB

The last couple of times, I have used the preacher bench to do my concentration curls, rather than just sitting on the end of a flat bench and using my knee. I find that it's a lot more focused, and hard!

Abs: crunches
Reverse Grip Chin Ups, 4x9-8-5-5
Dip Machine, 4x4, 195-180 lbs.
Abs: Leg Lifts
Tri Pull-Downs, 4x4 90 lbs.
Forearm Curls, 4x6ish, 65 lbs.

 

[canuck_newbie]

Chest and Back - Power

I weighed in at 175.2 lbs. tonight

Flat Bench, 75 lbs. DB, 3x5
Dips, 3x9-8-6-6
Abs: Crunches
Incline Bench, 75 lbs. DB, 3x5
Deadlifts, 65-60 lbs. x 2 BB, 3x5
Abs: Knee Lifts
One-Armed Rows, 75 lbs, 3x6

This posting could be sub-titled, Eric's meltdown. After the one-armed rows, I "finished off" with the decline bench. I had to bail on my first attempt at 75 lbs x 2 BB (195ish lbs.). Bar went up, bar went down, and bar didn't come up again. 75 x 2 wasn't a jump up in weights either. Yes, I usually position my decline bench towards the top of my workout, and yes, I was feeling a little tired, but I've never had to bail like that before. Besides feeling like a cream-puff, it left me shaken. I tried to just go light after that with 45s a side, but I had trouble doing 5 reps.

 

[canuck_newbie]

Shoulders and Legs - Power

173 Lbs. on Saturday.

Military Press (HS), 85-80 lbs x 2, 4x4
Shrugs, 35 x 2, BB, 4x5
Abs - crunches
Hack Squat, 90-85 lbs x 2, 4x5
Upright Rows, 110 lbs BB, 4x5
Abs - Obliques
Leg Press, 130-125 lbs x 2, 4x5
Calf Press, 130-125 lbs x 2, 4x4







I switched from doing dumb bell shrugs to using the shrug 'bent' bar - much easier. I should be able to up the weight next time, where I was uncomfortable upping the weight with dumb bells.

Next step Wednesday or Thurday night with Arms - RR.

 

[canuck_newbie]

Arms - RR

174.7 lbs.

Concentration Curls, 4x12, 30 lbs. DB

Read the sticky about building biceps --> I've started to focus more on form and full extension. Weights down a bit as a result.

Alternating Hammer Curls, 4x12, 35-30 lbs. DB
Abs - Crunches
Forward Grip Chin Ups, 4x12, 82-77%
Dip Machine, 4x12, 165 lbs.
Abs - Leg Lifts
Tri Pulldowns - 4x12, 780 lbs.
Forearm Curls - 3x12, 70 lbs.

Getting sloppy with my postings again.

 

[canuck_newbie]

Chest - RR

Weighed in at 174 lbs. on the 26th. I had to cut my work out short as I had a tight timeline.

Flat Bench, 60-55 lbs. DB, 3x12
Incline Bench, 60-55 lbs. DB, 3x12
Crunches, 2x35
Decline Bench, 55 lbs. x 2 BB, 3x12
Dips (Assisted), 82%, 4x12
Abs - Kneelifts

 

[canuck_newbie]

Legs and Shoulders - RR

173.4 lbs. last night. I need to get my diet back in line!

Hack Squat, 65-60 lbs x 2, 4x12
Shrugs - 45 lbs x 2 BB
Abs - crunches, 2x35
Military Press (HS), 55 lbs x 2, 4x12
Upright Rows, 80 lbs BB, 4x12
Leg Press, 110 lbs x 2, 4x12
Calf Press, 110 lbs x 2, 4x12

Better workout last night. On to Arms - Power tomorrow night.

 

[canuck_newbie]

Arms - Power

173.3 lbs. on the 2nd.

Dip Machine, 4x4, 195 lbs.
Tri Pull-Downs, 4x4 100-90 lbs.
Abs: crunches
Alternating Hammer Curls, 4x4, 45 lbs. DB
Place was a zoo and I couldn't get onto the preacher for my concentration curls.
Reverse Grip Chin Ups, 4x9-failure
Abs: Leg Lifts
Forearm Curls, 4x6ish, 65 lbs.

 

[canuck_newbie]

Chest and Back - Power

Forgot to weigh in tonight.

Decline Bench, 70x2 lbs. BB, 3x5
Flat Bench, 75 lbs. DB, 3x5
Abs: Crunches
Dips, 4x10-failure
Abs: Knee Lifts
Deadlifts, 65 lbs. x 2 BB, 4x5
One-Armed Rows, 75 lbs, 4x5

 

[canuck_newbie]

Legs and Shoulders - Power

Forgot to weigh in again. I must have too much on my mind.

Leg Press, 135 lbs x 2, 4x5
Calf Press, 135 lbs x 2, 4x4
Abs - crunches
Upright Rows, 110 lbs BB, 4x5
Military Press (HS), 80-75 lbs x 2, 4x4
Hack Squat, 90-85 lbs x 2, 4x5
Shrugs, 55 x 2, BB, 4x5

Onto Arms - RR on Saturday. I'll definitely be switching my routine around for the new year; this one's starting to feel stale.

 

[canuck_newbie]

Arms - RR

Arms - RR

173.7 lbs.

Concentration Curls, 4x12, 30 lbs. DB
Alternating Hammer Curls, 4x12, 35lbs. DB
Abs - Crunches
Forward Grip Chin Ups, 4x12, 82
Tri Pulldowns - 4x12, 90 lbs.
Abs - Leg Lifts
Dip Machine, 4x12, 165 lbs.
Forearm Curls - 3x12, 70 lbs.

 

[canuck_newbie]

Chest and Back - RR

Weighed in at 175.7 lbs. on Monday night.

Flat Bench, 65-60 lbs. DB, 3x12
Decline Bench, 55 lbs. x 2 BB, 3x12
Crunches, 2x35
Incline Bench, 60 lbs. DB, 3x12
Dips (Assisted), 82%, 4x12
Deadlifts, 40 lbs. x2 BB, 4x12

Onto Legs and Shoulders on Thursday night.

 

[canuck_newbie]

Legs and Shoulders - RR

174.6 lbs. last night. I need to get my diet back in line!

Hack Squat, 65lbs x 2, 4x12
Military Press (HS), 60-55 lbs x 2, 4x12
Abs - Obliques
Shrugs - 45 lbs x 2 BB
Upright Rows, 85 lbs BB, 4x12
Abs - crunches, 2x35
Leg Press, 110 lbs x 2, 4x12
Calf Press, 110 lbs x 2, 4x12

Back to Arms - Power on Saturday