Papi93

3/28/07
Legs (quad dominant)/Calves (gastroc.)/Hip Abductors

Hack Squats
3 sets 6 reps 220lbs.

Leg Press
3 sets 6 reps 470lbs.

Smith Machine Lunges
3 sets 6 reps 95lbs.

Life Fitness Leg Extensions
3 sets 8 reps 180lbs.

Smith Machine Standing Calf Raises
3 sets 5 reps 165lbs.

Life Fitness Toe Presses
3 sets 8 reps 200lbs.

Life Fitness Hip Abduction
3 sets 8 reps 175lbs.

Increase in weight or reps on all of the exercises and throughout all the sets, as well. Smith Machine Lunges felt a little heavy, yesterday. Just one of those days, I guess. It still pissed me off so I really pushed it on the leg extension and I got a couple extra reps on all three sets. Frustration can be a good motivator sometimes. I, accidently, did hip abd. when I should have done hip add. No big deal. It was a mistake in my journal.

Papi93

Curl Master's Workout

3/28/07

Back/Forarms/Abs

One-Arm T-Bar Rows 100lbs 6,6,6,6
Pendlay Rows 140lbs 8,8,7,6
Bent-Arm Pullover 90lbs 8,8,7,6
Wrist Curl with arms over bench 85lbs 10,8,6
Wrist Extension 45lbs 11,9,8
Upside down Crunch 11 No rest between ab exercises
Situp 12
Leg Raise 5
Situp 8
Leg Raise 4
Crunch on floor 12

Papi93

3/29/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Seated Dumbbell Shoulder Presses
3 sets 6 reps 75lbs.

Seated Barbell Shoulder Presses
3 sets 6 reps 110lbs.

Life Fitness Lateral Raises
3 sets 6 reps 70lbs.

Alternated-Grip Barbell Shrugs
3 sets 6 reps 225lbs.

Decline Close-Grip Bench Press
3 sets 6 reps 190lbs.

Seated Overhead Dumbbell Triceps Extensions
3 sets 6 reps 90lbs.

Barbell Wrist Extensions
3 sets 8 reps 30lbs.

I increased in either weight or reps on all of the exercises and every single set. Felt very strong on shoulder pressing, yesterday. I dabbled with wide-grip upright rows but decided to go with machine lateral raises. My lateral delts can use a little more isolation work. The pads are placed on the upper arms during the exercise. Felt a very good pump from the exercise. Very good workout overall.

Papi93

Curl Master's Workout

3/29/07

Hamstrings/Triceps

Romanian Deadlift 210lbs 8,7,8
Glute Ham Raise off of floor negative only 8,8,8
Leg Curl not a machine 57lbs 6,5,5
Weighted Triceps Dip 90lbs 7,6,6
Skull Crusher with E-Z Curl Bar 90lbs 9,8,6
French Press with E-Z Curl Bar 80lbs 8,7,7

Papi93

Curl Master's Workout

3/30/07

Chest/Biceps

Incline Bench Press
225lbs 6
230lbs 3
250lbs 1

Flat Dumbell Bench Press
100lbs 6,5,5

Weighted Chest Dip
80lbs 7,7,6

Barbell Curl
115lbs 7
120lbs 6,5

E-Z Curl
110lbs 7,5,5

Arnold Curl with barbell
65lbs

Unilateral Dumbell Curl
50lbs 6,6

Papi93

3/30/07
Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexion)

Weighted Hammer Chins
3 sets 5 reps 30lbs.

Lat Pulldowns
3 sets 6 reps 165lbs.

Bent-Arm Dumbbell Pullovers
3 sets 6 reps 90lbs.

Alternating Hammer Curls
3 sets 5 reps 50lbs.

Hammer Strength Preacher Curls
3 sets 7 reps 85lbs.

Barbell Wrist Curls
3 sets 8 reps 70lbs.

Life Fitness Abdominal Crunch
3 sets 6 reps 170lbs.

My second favorite thing to do on my birthday...workout.

I increased on either reps or weight on every exercise and for each set performed. Progress on hammer curls will start slowly down next week. I'll probably shoot for increasing the rep range on the first set and maybe the second set. I guess I will just have to wait and see...

Papi93

3/31/07
Legs (hip dominant)/Calves (soleus/gastroc.)

Sumo Deadlifts
3 sets 5 reps 255lbs.

Single-Leg Deadlifts
3 sets 8 reps. bodyweight-only

Romanian Deadlifts
3 sets 6 reps 200lbs.

Lying Leg Curls
3 sets 6 reps 150lbs.

Hip Adduction
3 sets 8 reps 180lbs.

Seated Calf Raises
3 sets 6 reps 125lbs.

Leg Press Toe Presses
3 sets 6 reps 205lbs.

I went up North to visit my parents on Saturday so I had to workout at 7am. Normally, I workout at 4:45pm so this was brutal. I always feel very weak in the morning and hate working out at this time. I didn't want to miss the workout so I sucked it up and did it anyway. Sumo deads and Romanian deads felt extremely heavy, compared to normal, and my lower back had a hard time stabilizing properly. It should be better, next week, when I can train at a better time. Morning strength training FTL!

Week 3 complete.

Papi93

4/2/07 - Week 4
Chest/Triceps/Forearm Extensors/Abs (flexion)

Decline Press
3 sets 5 reps 230lbs.

Bench Press
3 sets 5 reps 205lbs.

Incline Dumbbell Press
3 sets 5 reps 85lbs.

Weighted Triceps Dips
3 sets 6 reps 75lbs.

Seated Overhead EZ Bar Triceps Extensions
3 sets 6 reps 65lbs.+bar

Dumbbell Wrist Extensions
3 sets 8 reps 15lbs.

Hammer Strength Abdominal Crunch
3 sets 8 reps 75lbs.

Good workout and a nice muscle pump. Increased in weight or reps on each set of every exercise.

Here is what I did in week 1:

3/12/07
Chest/Triceps

Decline Barbell Presses
3 sets 6 reps 225lbs.

Barbell Bench Presses
3 sets 6 reps 185lbs.

Incline Dumbell Presses
3 sets 6 reps 70lbs.

Weighted Triceps Dips
3 sets 6 reps 60lbs.

I deleted the other exercises that were not relevant for comparison due to program design adjustments.

Papi93

Curl Master's Workout

4/2/07

Quads/shoulders/abs

Barbell Squat

205lbs 6
210lbs 6
210lbs 5

Barbell Lunge

135lbs 6
135lbs 6
135lbs 6

Hindu Squat

Bw 13
9
7

Barbell Shrug

355lbs 8
355lbs 8
355lbs 8

Military Press

135lbs 7
135lbs 6
135lbs 5

Behind the Neck Press

135lbs 5
135lbs 5
135lbs 5

Situps 17 No rest in between ab exercises
Leg Raise 8
Crunch 13

Papi93

Curl Master's Workout

3/3/07

Back/Calfs/Abs

Wide G. Pullup
6,6,6

Close G. Pullup
20lbs 7,6,6

B. The Neck Pullup
6,6,5

Reverse G. Pullup
7,6,6

Uniliateral Calf Raise Elevated
50lbs 12
55lbs 10
55lbs 10

Anti-tibialis Raise Elevated
45lbs 12,10,10

Side Bend dumbell
100lbs 7

Russian Twist
8,6

Romain Chair Situp
6,8

Papi93

4/3/07 - Week 4
Back (horiztonal pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 6 reps. 155lbs.

Yates Rows
3 sets 5 reps 205lbs.

3 Point Dumbbell Rows - Prone Hand Position
3 sets 6 reps 85lbs.

EZ Bar Biceps Curls
3 sets 6 reps 75lbs.+bar

Life Fitness Preacher Curls
3 sets 6 reps 135lbs.

Dumbbell Wrist Curls
3 sets 8 reps 35lbs.

Life Fitness Torso Rotation
3 sets 6 reps 160lbs.

I increased on reps or weight for all exercises on each set.

Today, I broke out the wrist straps. I used them for Yates and Dumbbell Rows. I'm not going to worry about grip strength for right now as hypertrophy is my main concern. I'm also doing direct forearm work so it makes it less of a concern.

Here is what I did in week one (I only added the exercises where comparisons could be drawn):

3/13/07
Back (Horizontal Pulling)/Biceps

T-Bar Rows
3 sets 6 reps 140lbs.

Yates Rows
3 sets 6 reps 185lbs.

Dumbell Rows - Prone Hand Position
3 sets 8 reps 70lbs.

EZ Bar Biceps Curls
3 sets 6 reps 60lbs.+bar

Life Fitness Torso Rotation
3 sets 5 reps 150lbs.

Papi93

4/4/07 - Week Four
Legs (quad dominant)/Calves (gastroc.)/Hip Adductors

Hack Squat
3 sets 6 reps 230lbs.

Leg Press
3 sets 6 reps 500lbs.

Smith Machine Lunges
3 sets 5 reps 100lbs.+bar

Life Fitness Leg Extension
3 sets 8 reps 190lbs.

Life Fitness Hip Adduction
1 set 8 reps 185lbs.
1 set 8 reps 190lbs.
1 set 8 reps 195lbs.

Smith Machine Standing Calf Raises
1 set 6 reps 165lbs.+bar
2 sets 5 reps 165lbs.+bar

Life Fitness Toe Press
3 sets 8 reps 210lbs.

The same progress as usual but not on Smith Standing Calf Raises. I maintained on my last two sets. Pissed me off because this is the first exercise in four weeks that I could not improve on in all of my sets. ****ing calve work!

Here is what I did in Week One:

3/14/07
Legs - Quad Dominant Exercises/Calves - Gastroc.

Hack Squats
3 sets 6 reps 200lbs.

Leg Presses
3 sets 5 reps 450lbs.

Smith Machine Lunges
3 sets 5 reps 90lbs.+bar

Life Fitness Leg Extension
3 sets 8 reps 160lbs.

Smith Machine Standing Calf Raises
3 sets 5 reps 160lbs.+bar

Life Fitness Toe Press
3 sets 6 reps 190lbs.

Life Fitness Hip Adduction
3 sets 8 reps 160lbs.

Papi93

Curl Master's Workout

4/4/07

Back/Biceps

One-Arm T-Bar Row

100lbs 8,7,6

Pendlay Row

145lbs 8,8,8

Dumbell Row

100lbs 7,6,6

Barbell Curl

115lbs 6,6,6

E-Z Curl

110+bar

6,6,6

Unilateral Dumbell Curl

50lbs 6,6,6

Papi93

4/5/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Seated Dumbbell Shoulder Press
3 sets 5 reps 80lbs.

Seated Barbell Shoulder Press
3 sets 5 reps 135lbs.

Life Fitness Lateral Raise
3 sets 7 reps 75lbs.

Alternated-Grip Shrugs
3 sets 5 reps 230lbs.

Decline Close-Grip Bench Presses
3 sets 5 reps 205lbs.

Seated Overhead Dumbbell Triceps Extensions
3 sets 5 reps 95lbs.

Barbell Wrist Extensions
3 sets 6 reps 40lbs.

At the suggestion of a few members, I took a large jump in my weight on barbell shoulder presses. I went from 110lbs. to 135lbs. and only lost a rep on each set. I should be able to get that rep back next week. It kind of lit a fire under my ass so I made a 15lb jump on declines and only last a rep, on each set, as well. DB shoulder presses were heavy. They are going to be a challenge next week.

Here is what I did in Week One (non-relevant exercises were deleted):

3/15/07
Shoulders - Anterior-Medial Delts/Traps/Forearms

Seated Dumbbell Shoulder Presses
3 sets 6 reps 65lbs.

Seated Barbell Shoulder Presses
3 sets 6 reps 100lbs.

Life Fitness Lateral Raises
3 sets 6 reps 65lbs.

Alternated-Grip Barbell Shrugs
3 sets 6 reps 205lbs.

Barbell Wrist Extensions
3 sets 6 reps 30lbs.

Papi93

Curl Master's Workout

4/05/2007

Chest/Forarms

Incline Bench Press

225lbs 6
235lbs 3
250lbs 1

Dumbell Bench Press

100lbs. 6,6,6,5

Chest Dips

80lbs 6
70lbs 7
60lbs 8
50lbs 8

Wrist Curls with barbell over bench

80lbs 12
70lbs 16,15

Wrist Extension with barbell over bench

45lbs 10,9,6

Papi93

Curl Master's Workout

4/06/2007

Hamstrings/Triceps

Romanian Deadlift

220lbs 8,7,7

Leg Curl use an attachment on the bench press bench

60 6,6,6

Glute Ham Raise Bodyweight

Negative only 8,8,8 got through a little over half of range of motion of neg

Triceps Dip

90lbs 6,6,6

Skull Crusher with E-Z curl bar

95lbs 6
90lbs 8
90lbs 8

French Press with E-Z curl bar

80lbs 7,7,6

Papi93

4/6/07 - Week Four
Back (vertical pulling)/Biceps/Wrist Flexors/Abs (flexion)

Weighted Hammer Chins
3 sets 6 reps 30lbs.

Lat Pulldowns
3 sets 6 reps 170lbs.

Bent-Arm Dumbbell Pullovers
3 sets 6 reps 95lbs.

Alternating Hammer Curls
1 set 6 reps 50lbs.
2 sets 5 reps 50lbs.

Hammer Strength Preacher Curls
3 sets 8 reps 90lbs.

Barbell Wrist Curls
3 sets 8 reps 80lbs.

Life Fitness Abdominal Crunch
3 sets 7 reps 170lbs.

The only exercise that I didn't improve throughout all 3 sets (weight or reps) was alternating hammer curls. I expected this exercise to slow down in progress because single-joint movements will slow before multi-joint movements.

This is what I did in Week One:

3/23/07
Back (Vertical Pulling)/Biceps/Abs (Trunk Flexion)

Weighted Hammer Chins
3 sets 6 reps 25lbs.

Lat Pulldowns
3 sets 7 reps 160lbs.

Bent-Arm Dumbbell Pullovers
3 sets 6 reps 85lbs.

Alternating Hammer Curls
3 sets 6 reps 45lbs.

Hammer Strength Preacher Curls
3 sets 7 reps 70lbs.

Barbell Wrist Curls
3 sets 6 reps 70lbs.

Life Fitness Abdominal Crunch
3 sets 8 reps 160lbs.

Papi93