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Biceps/Triceps/Forearms/Abs
Biceps Heavy cheat curls supersetted with light dumbbell concentration curls. On heavy curls, the last 2 sets were done when completed, 5 partials and a static hold.(trying to work on bicep peak a bit) (warmup)....45x12,45x10,75x6,95x3 Sets.....
by: bb1fit on: 2003/12/18 -
Back/Shoulders
Back Wide grip chins Sets...BWx10,BWx10,BW+10x10,BW+10x10 Wide grip lat pulldowns(machine) Sets....190x10,210x10 Superset Bent over rows with close grip lat pulldowns(2 sets on machine..pulldown busy, and last 2 on pulldown) Sets...(wi...
by: bb1fit on: 2003/12/17 -
Chest/Abs(sort of)
Felt weak today on my first exercise, inclines, but after getting through those, picked things up pretty good. Chest Heavy incline dumbbells supersetted with light incline dumbbells (warmup)...30x12,30x10,45x6,60x3 Sets....75x6,80x3,85x3/3...
by: bb1fit on: 2003/12/16 -
Good arm day, good shoulder/back day prior
Upper cable tricep pressdowns(ultra strict form, kind of a heavy pre-exhaust for the next exercise) Sets.....150x15,150x15,150x15 Power rack extensions Sets....85x10,100x5 Close grip benches(first time I have done these in a while) Sets.....
by: bb1fit on: 2004/09/27 -
Off day...
Did Abs and cardio today. 20 minutes on the stepper, standard cardio. Beginning a small bit of cardio. Succeeded again this week in reaching my goal of a 1 lb. weight loss. No calorie cuts for 2 more weeks, so I am going to slowly work in a bit of...
by: bb1fit on: 2003/12/14 -
Biceps/Triceps/Forearms
Today was a bit off, had to work early so had to make some adjustments dietwise to account for me training later in the day. Also, I ususally in this workout start with biceps, but today switched and started with triceps. Triceps Power r...
by: bb1fit on: 2003/12/13 -
Back/Shoulders
Always start back with wide grip chins, but everything was being used this morning :>{, so I didn't want to wait. I opted to hit the lat machine wide grip hard, so here it is. Back Wide grip(little more than shoulder) lat pulldowns (warm...
by: bb1fit on: 2003/12/12 -
Start of another cycle....Legs/calves
Well, this is my 3rd time around now with this workout. Last leg session I was a bit afraid to do squats, my lower back was very sore, but today it felt fine so I led off with them. Felt good, here goes... Squats (warmup)....135x12,135x10,185x...
by: bb1fit on: 2003/12/10 -
End of second cycle, Biceps/Triceps/Forearms
Biceps Heavy cheat curls... (warmup)...45x12,45x10,75x6,95x1 Sets....115x6,115x6,115x6,120x4/25x10x25x10,25x10 Ezbar preachers.. Sets...95x6,95x6,100x6 Incline dumbbell curls Sets...50x6 Incline hammer curls Sets...40x10 Tricep...
by: bb1fit on: 2003/12/08 -
Back/Shoulders
Back Wide grip chins... Sets....BWx10,BWx10,BW+10x10,BW+10x10 Wide grip lat pulldowns Sets...200x9,200x9 Bent over rows supersetted with light underhand grip pulldowns Sets...115x10,145x10,155x10/80x10,80x10,90x10 Lower cable pulley r...
by: bb1fit on: 2003/12/07 -
Saturday...Chest/Abs
Chest Heavy inclines supersetted with light inclines(dumbbells) (warmup)...30x12,30x12,45x6,60x3 Sets...75x6,80x5,80x4/35x10x40x10,45x7 Declines (warmup)...185x6 Sets...225x4,225x5,225x5..followed with one strip set of 185 to failure Fl...
by: bb1fit on: 2003/12/07 -
Legs/Calves
Well, as some may know I have had a tender lower back for some time, just recently started doing squats again. Last night at work I was on the high lift and somehow kind of twisted it, and it was very sore this morning. So, rather than take any ch...
by: bb1fit on: 2003/12/05 -
BIceps/Triceps/Abs
Biceps... Heavy cheat curls supersetted with light dumbbell concentration curls (warmup)...45x12,75x10,95x4 Sets...115x6,115x6,115x5/25x10,25x10,25x10 Ez bar preachers... Sets...95x6,95x6,105x5 Triceps Skull crushers supersetted with li...
by: bb1fit on: 2003/12/03 -
Back/Shoulders
Ok, keeping up the intensity, and following my aforementioned split, today was back and shoulders. Was very tired this morning, not much sleep, but pressed on as we warriors of the iron must do... Back Wide grip chins... Sets....BWx10,BWx10...
by: bb1fit on: 2003/12/02 -
Time to step up intensity
Chest day today, the challenge is on, so it is time to step up the intensity to kick in a bit of a calorie deficit right off the bat with more exercise, focusing on quality. My workout is going to be... Legs/calves Chest/Abs Shoulders/Back...
by: bb1fit on: 2003/12/01 -
Cardio/Abs
Abs... Upper cable rope crunches supersetted with weighted leg raises 3 sets of 10x160/3 sets of bodyweight with 10lb. dumbbell between feet. Cardio... 20 minutes on stepper...197 calories.
by: bb1fit on: 2003/11/29 -
Biceps/Triceps/Forearms/Abs
Triceps Power rack extensions (warmup)...45x12,45x10,65x6 Sets...85x10,90x8,95x6,95x5 Upper cable pressdowns Sets....150x10,160x10,165x10 Dips(dumbbell strapped around waist) Sets...80x6,80x5,80x6 Decline close grips Sets...185x5,...
by: bb1fit on: 2003/11/25 -
Chest/Back
Took a week off(kind of forced, but needed). A little rest time before comp training again anyway. So, here is todays workout. Chest Incline d.b.'s (warmup)...30x12,30x10,45x6,60x3 Sets....75x6,80x6,80x6,80x5 Decline barbell (warmup).....
by: bb1fit on: 2003/11/24 -
Shoulders,traps
Shoulders... Arnold presses (warmup)....12x25,10x25,4x40,3x50 Sets....6x60,6x60,6x65 Standing militay presses(olympic bar) Sets...10x95,8x105,6x110,4x115 Front cable raises Sets....13x30,10x40 Front nuetral dumbbell raises Sets......
by: bb1fit on: 2003/11/13 -
Biceps, forearms, Abs
EZ bar curls superset with light dumbbell concentration curls. (warmup)...12x45,10x454x65,1x90 Sets....8x115,4x125,4x125,4x125 Dumbbell concentraion curls 3 sets 12x30 Preacher curls Sets....7x95,4x105,4x105 Incline db curls Sets....7x5...
by: bb1fit on: 2003/11/12 -
Back/biceps
Today I did back and biceps. I am going to finish out this week on this schedule, and as noted earlier next cycle switch my shoulder/tri day to shoulder/bi's and back/bi's to back/tri's. I prefer and think it more advantageous to intensity to work...
by: bb1fit on: 2004/10/04 -
Leg day(need I say more??)...:>}
Squats... (warmup)...12x135,10x135,4x185,1x205 Sets....10x225,10x250,10x250,6x265,6x265 Leg extensions Sets...10x100,10x105,10x110 Leg curls... Sets...12x100,10x105,10x105 Calves.. (warmup)...20xbar, 20x135 Sets....20x180,20x180,15x...
by: bb1fit on: 2003/11/11 -
May have to make a change
Well, tomorrow was going to be a rest day also. Looks like I will have to go in tomorrow and do my chest/tri workout and take Monday off. As many of you may know, my mother in law has termnal cancer, she was given 1 month today at best. I am oblig...
by: bb1fit on: 2003/11/08 -
Friday and Saturday...
Both these will be rest days. Fully, not even cardio.
by: bb1fit on: 2003/11/07 -
Biceps,Forearms, Abs
Biceps.. Standing EZ curl bar (warmup)...40x12,40x10,50x4 Sets...(not counting bar weight)...10x70,10x70,6x90,6x90 supersetted each set with one arm concentration curls..10x30 each Preacher curls Sets....(not counting bar weight)...7x70,7...
by: bb1fit on: 2003/11/06 -
Chest/Triceps
Chest.. Incline dumbbells.. (warmup)...12x30,10x30,6x45,3x60 Sets....8x70,6x80,5x80,5x80 Decline barbell... (warmup)...4x185 Sets...6x230,4x230,2x250 Flat dumbbell benches... (warmup)...4x70 Sets....7x85,4x100,4x100 Flat flies.. ...
by: bb1fit on: 2003/11/02 -
Day of rest
Well, it is very early, 6:30, been up since 4 am. This is why I did a combination workout yesterday, today is going to be a much needed day of rest from workouts. I have changed things due to not being able to compete to gaining more mass anyway, ...
by: bb1fit on: 2003/10/31 -
Had to combine biceps and shoulders today
Change of shifts tomorrow will make workout very tough, so I compromized and combined today and tomorrow. Biceps... Straight bar standing curls (warmup)..12xbar(olympic), 10xbar,6x65,3x85,1x85 Sets...6x105,6x110,5x110,5x110 Incline dumbbe...
by: bb1fit on: 2003/10/30 -
Back and Traps
Back.. Bent over barbell rows( I do these on the Smith machine, using an aerobic step, helps keeps in a constant range of motion. I do not count the smith machine as any weight, just the plates I put on. Warmup...12x50,10x50,6x80,3x100 Sets...
by: bb1fit on: 2003/10/29 -
Rest/cardio
Well, today was a rest day. I still want to keep my cardiovascular gains I achieved going, even though off my cut. Plus, the cardio will aid me in my increase in calories. So, I did cardio today before work.
by: bb1fit on: 2004/10/05 -
Rest, cardio, and Abs
Well, today was a rest day from the weights. I like to Abs on these days with cardio. Abs... Upper pulley cable crunches....10x100,12x150,12x160,12x160 Weighted leg raises....3x10 w/10 lb. dumbbell Cardio... Stepper.....14 min.(HIIT...
by: bb1fit on: 2003/10/28 -
Still playing with squats(Leg day)
As titled, just 3 weeks ago I started doing squats again, so I am still "feeling" my way with them. I couldn't do them for 6-8 months, lower back, so I keep that in mind. Never want to comprimsize it again. So, proceeding tentatively... Squats ...
by: bb1fit on: 2003/10/27 -
Haven't posted for a while, today I did chest/triceps
Chest... Incline dumbbells (warmup)..12x30,10x30,6x45,3x60,1x60 Sets....5x80,5x80,5x80 Decline Barbell (warmup)..6x185,3x205 Sets....4x245,4x245,6x225 Flat Dumbbell benches (warmup)...6x70,3x80 Sets....4x100,4x100,4x100 Seated ch...
by: bb1fit on: 2003/10/26 -
Chest and triceps
Dumbbell inclines....8x65,5x70,5x70,6x70 Barbell declines.....7x185,4x205,3x225,3x225 Flat dumbbell benches.9x70,6x80,3x90,3x90 Seated chest press....4x270,5x275, tried 280, only got it about 1/2 way. Dumbbell pullovers...10x80,10x85 Powe...
by: bb1fit on: 2003/10/12 -
Combining yesterday and today
Didn't make my entry for yesterday, so I will do yesterday, and follow it with today. I did arms yesterday. Here is how it went... Arms... Standing straight bar curls...9x95,6x105,6x105x6x105, Supersetted with Dips....9x75,8x75,8x80,7x80 (du...
by: bb1fit on: 2003/10/11 -
Intensity, intensity, intensity
Well, as previously noted I am shifting my workouts toward a more hardcore fat burning protocol from heavy gaining. I have adjusted my diet along with this of course. My emphais is losing bodyfat right now, getting to that 7% or so mark in the nex...
by: bb1fit on: 2003/10/09 -
A change of goals
Well, as the heading states, it is time to change my workouts some as I am leaning toward maximum fat burn and quality of muscle now. So, here is my first installment, dreaded leg day. I did not even do squats today as you may notice. Legs... ...
by: bb1fit on: 2003/10/08 -
Cardio and abs
Well, today was a day off, did cardio and abs. Had my normal breakfast, and normal timing before going to the gym. Abs.. Weighted leg lifts....15xBW, 15xBW+10, 15xBW+10 Weighted crunches.....15x130, 12x160,10x160 superset 1 more set of leg ...
by: bb1fit on: 2003/10/07 -
Didn't feel too energetic today
Did shoulders, but as the title says, had reservations. But as usual, went in and pushed myself, and all in all turned out ok. Shoulders... Standing olympic bar military presses...10x95,8x105,6x115 Seated machine presses (facing seat)...10x...
by: bb1fit on: 2003/10/06 -
Two in one
Well, did chest and back today, along with abs. I keep changing things up, last week I did back with biceps, and chest alone. Felt good today, was fairly strong. Here is how it went. Chest... Decline barbell bench...10x185,4x230,4x230,3x250 ...
by: bb1fit on: 2003/10/03 -
Killer leg day!!
I have not been able to do squats for beter than 7-8 months, in fact began to believe I would never ever be able to do them again. Well, back, felt pretty good, and thought last night maybe I would give them a shot today. I started out very, very ...
by: bb1fit on: 2003/10/02