Blood Is Thicker Than Water Journal - Page 5

Papi93 · 05-07-2007, 03:33 PM

5/4/07
Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexors)

Weighted Hammer Chins
1 set 6 reps 40lbs.
2 sets 5 reps 40lbs.

Lat Pulldowns
3 sets 6 reps 190lbs.

Weighted Behind-the-Neck Pullups
3 sets 5 reps 10lbs.

Barbell Curls
3 sets 6 reps 90lbs.

Hammer Strength Preacher Curls
3 sets 5 reps 105lbs.

Barbell Wrist Curls
3 sets 8 reps 100lbs.

Life Fitness Abdominal Crunch
3 sets 6 reps 180lbs.

More work performed throughout except on my last two sets of hammer chins. I took out alternating hammer curls (subsituted with barbell curls) because I really didn't feel like I was benefitting much from them. Very similar to hammer chins. Just exercises that I haven't found that effective for me. There is no pullup bar available for pullups (supinated-grip) or I would have switched to those.

Papi93 · 05-07-2007, 03:34 PM

5/5/07
Legs

Sumo Deadlifts
3 sets 6 reps 275lbs.

Leg Press
3 sets 6 reps 560lbs.

Single-Leg Deadlifts
3 sets 7 reps 20lbs.

Lying Leg Curls
3 sets 5 reps 165lbs.

Life Fitness Hip Abduction
3 sets 6 reps 230lbs.

Seated Calf Raises
1 set 6 reps 145lbs.
2 sets 5 reps 145lbs.

Leg Press Toe Presses
1 set 6 reps 230lbs.
2 sets 5 reps 230lbs.

More work performed throughout except on my last two sets of both calf exercises. Today was awful. The weight felt very heavy and I did not enjoy the workout at all. I'm thinking that I going to switch to an afternoon workout next. That will help keep my workout time consistent with my week's workouts.

Papi93 · 05-07-2007, 03:35 PM

Quote:

Originally Posted by Curl Master

Nice Romanian Deadlifts

Thanks. It's strange how one week they will be difficult and the next week much easier.

Papi93 · 05-09-2007, 02:38 PM

5/7/07
Chest/Triceps/Forearm Extensors/Abs (flexors)

Decline Press
3 sets 5 reps 240lbs.

Life Fitness Chest Press
3 sets 5 reps 170lbs.

Incline Dumbbell Press
3 sets 4 reps 100lbs.

Weighted Triceps Dips
3 sets 5 reps 100lbs.

Lying Dumbbell Triceps Extensions
3 sets 5 reps 45lbs.

Barbell Wrist Extensions
3 sets 6 reps 50lbs.

Hammer Strength MTS Abdominal Crunch
3 sets 6 reps 100lbs.

More work performed throughout. Next week, I should reach my goals of 6 reps with 100lb. db on dips. I haven't done that in a while so that will be a nice accomplishment. I will concentrate on increasing reps for my workout next week.

Papi93 · 05-09-2007, 02:54 PM

5/8/07
Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 5 reps 180lbs.

Yates Rows
1 set 5 reps 225lbs.
2 sets 4 reps 225lbs.

Hammer Strength MTS Row
3 sets 6 reps 90lbs.

Preacher EZ Bar Curls
3 sets 6 reps bar+50lbs.

Life Fitness Bicep Curls
1 set 6 reps 155lbs.
2 sets 5 reps 155lbs.

Barbell Wrist Curls
1 set 10 reps 110lbs.
2 sets 9 reps 110lbs.

Life Fitness Torso Rotation
3 sets 6 reps 185lbs.

Just improved on the first set of Yates Rows. Took out EZ bar biceps curls after I failed to even maintain on the first set and replaced them with preacher curls. That was the first exercise I've had to terminate due to a plateau since I started this journal.

Curl Master · 05-09-2007, 03:30 PM

5/7/07

Chest/Calfs/Abs

Incline Barbell Bench Press

235lbs 6 PR
240lbs 4
265lbs 1
270lbs 1 PR

Flat DB Bench Press

100lbs 7,5,5

Weighted Chest Dips

90lbs 5,5,5

Unilateral Elevated Calf Raise

100lbs 10,9,8

Anti-tibialis Raise Elevated

100lbs 12,11,10

Lying Straight Leg Raise

13

Hanging Bent Knee Raise

14

Roman Chair Situp

6

Papi93 · 05-11-2007, 01:56 PM

5/9/07
Legs

Hack Squat
3 sets 6 reps 280lbs.

Romanian Deadlifts
3 sets 6 reps 230lbs.

Life Fitness Seated Leg Press
3 sets 6 reps 310lbs.

Life Fitness Leg Extension
3 sets 6 reps 210lbs.

Life Fitness Hip Adduction
3 sets 6 reps 260lbs.

Smith Machine Standing Calf Raises
3 sets 4 reps bar+190lbs.

Life Fitness Toe Presses
3 sets 6 reps 245lbs.

More work performed throughout. Actually, a very good workout but I had no endurance left for standing calf raises. I'll need to increase my reps for my next session.

Papi93 · 05-11-2007, 02:13 PM

5/10/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Seated Dumbbell Shoulder Presses
2 sets 5 reps 85lbs.
1 set 4 reps 85lbs.

Hammer Strength MTS Shoulder Press
3 sets 5 reps 115lbs.

Life Fitness Lateral Raise
3 sets 5 reps 100lbs.

Alternated-Grip Shrugs
1 set 6 reps 245lbs.
2 sets 5 reps 245lbs.

Decline Close-Grip Bench Presses
3 sets 6 reps 210lbs.

Incline Elbows-Out Dumbbell Triceps Extensions
3 sets 5 reps 50lbs.

Barbell Wrist Extensions
3 sets 4 reps 60lbs.

Increased on reps on my first two sets on seated db presses. I was only able to increase by one rep on my first set of alternated-grip shrugs. There was more work performed throughout the rest of the workout.

Papi93 · 05-14-2007, 01:47 PM

5/11/07
Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexors)

Weighted Hammer Chins
3 sets 6 reps 40lbs.

Lat Pulldowns
3 sets 5 reps 195lbs.

Weighted Behind-the-Neck Pullups
3 sets 6 reps 10lbs.

Unilateral Dumbbell Preacher Curls
3 sets 6 reps 35lbs.

Hammer Strength Bicep Curl
3 sets 6 reps 105lbs.

Barbell Wrist Curls
3 sets 10 reps 110lbs.

Life Fitness Abdominal Crunch
3 sets 5 reps 185lbs.

More work performed throughout. Put in unilateral db preacher curls and took out barbell curls. I hadn't plateaued on barbell curls but I've always enjoyed doing preacher curls so I made the change. Sometimes, it is nice to have a little fun with your training. Year round training can get mind-numbing at times.

Papi93 · 05-14-2007, 03:38 PM

5/12/07
Legs

Sumo Deadlifts
3 sets 5 reps 285lbs.

Leg Press
3 sets 5 reps 590lbs.

Single-Leg Deadlifts
3 sets 8 reps 20lbs.

Lying Leg Curls
3 sets 6 reps 165lbs.

Life Fitness Hip Abduction
3 sets 6 reps 235lbs.

Seated Calf Raises
2 sets 6 reps 145lbs.
1 set 5 reps 145lbs.

Leg Press Toe Presses
3 sets 6 reps 230lbs.

More work performed throughout except on the last set first and last set of seated calf raises. The afternoon workout helped with my strength levels. I am going to keep my Saturday workouts in the afternoon from now on.

Papi93 · 05-15-2007, 03:09 PM

5/14/07
Chest/Triceps/Forearm Extensors/Abs (flexors)

Decline Presses
1 set 6 reps 240lbs.
2 sets 5 reps 240lbs.

Life Fitness Chest Press
3 sets 6 reps 170lbs.

Incline Dumbbell Press
3 sets 4 reps 100lbs.

Weighted Triceps Dips
3 sets 6 reps 100lbs.

Lying Dumbbell Triceps Extensions
3 sets 6 reps 45lbs.

Barbell Wrist Extensions
3 sets 7 reps 50lbs.

Hammer Strength MTS Abdominal Crunch
3 sets 5 reps 105lbs.

Only increased by one rep of the first set of declines. Wasn't satisfied with technique. Thinking about taking substituting a new exercise. Plateaued on incline db presses. New exercise next week. More work performed throughout the rest of the workout. I will be trying for a new personal record on dips next week - 105lbs. for 3x6.

Curl Master · 05-16-2007, 12:48 PM

5/8/07

Back pullup portion/forarms

Wide G. pullup

15lbs 6,5,4

Close G. Pullup

35lbs 6,6,6,6 bottom portion to half way point of range

Pronated G. Pullup

15lbs 5,5,5

Behind the Neck Pullup

6,6

Wrist Curls over bench with barbell

90lbs 11,9,8

Wrist Extension with barbell

45lbs 10,9,8

Curl Master · 05-16-2007, 12:50 PM

5/9/07

Quads/shoulders

Barbell Squat

225lbs 6
235lbs 5
245lbs 3

Barbell Lunge

155lbs 6,6,6

Hindu Squat

15,9,7 10 second rest periods

Military Press with barbell seated no back support

135lbs 8,7,6

Behind the neck barbell press

135lbs 6,6,6

Curl Master · 05-16-2007, 01:32 PM

5/10/07

Back/biceps

Pendlay Row

170lbs 6,6,6,6,6

Dumbell Row

115lbs 7,6
100lbs 15

Barbell Curl

135lbs 5
130lbs 6
125lbs 7

E-Z Curl

125lbs 6
130lbs 6
135lbs 4
110lbs 6
110lbs 5

Papi93 · 05-16-2007, 03:13 PM

5/15/07
Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 6 reps 180lbs.

Yates Rows
3 sets 5 reps 225lbs.

Hammer Strength MTS Row
3 sets 5 reps 95lbs.

Preacher EZ Bar Curls
3 sets 5 reps bar+55lbs.

Life Fitness Biceps Curls
3 sets 6 reps 155lbs.

Barbell Wrist Curls
3 sets 6 reps 115lbs.

Life Fitness Torso Rotation
3 sets 6 reps 190lbs.

Great workout. More work performed throughout. It felt good to hit 4 plates on t-bar rows. Stacked the Life Fitness Torso Rotation machine. I'll have to start attaching plates in keep increasing the resistance.

Curl Master · 05-17-2007, 12:50 AM

Chest/Back

Incline Barbell Bench Press

235lbs 6
240lbs 4
260lbs 1

Flat Dumbell Bench Press

100lbs 6
95lbs 6
95lbs 5

Weighted Chest Dips

75lbs 6,5,4

Wide G. Pullup

6,6,6

Close G. Pullup

35lbs 6,6

Reverse G. Pullup

6,5

acbrits08 · 05-17-2007, 02:32 AM

Workout looks great Curl, keep hammering!

05-07-2007, 03:33 PM	#121
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/4/07 Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexors) Weighted Hammer Chins 1 set 6 reps 40lbs. 2 sets 5 reps 40lbs. Lat Pulldowns 3 sets 6 reps 190lbs. Weighted Behind-the-Neck Pullups 3 sets 5 reps 10lbs. Barbell Curls 3 sets 6 reps 90lbs. Hammer Strength Preacher Curls 3 sets 5 reps 105lbs. Barbell Wrist Curls 3 sets 8 reps 100lbs. Life Fitness Abdominal Crunch 3 sets 6 reps 180lbs. More work performed throughout except on my last two sets of hammer chins. I took out alternating hammer curls (subsituted with barbell curls) because I really didn't feel like I was benefitting much from them. Very similar to hammer chins. Just exercises that I haven't found that effective for me. There is no pullup bar available for pullups (supinated-grip) or I would have switched to those.

05-07-2007, 03:34 PM	#122
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/5/07 Legs Sumo Deadlifts 3 sets 6 reps 275lbs. Leg Press 3 sets 6 reps 560lbs. Single-Leg Deadlifts 3 sets 7 reps 20lbs. Lying Leg Curls 3 sets 5 reps 165lbs. Life Fitness Hip Abduction 3 sets 6 reps 230lbs. Seated Calf Raises 1 set 6 reps 145lbs. 2 sets 5 reps 145lbs. Leg Press Toe Presses 1 set 6 reps 230lbs. 2 sets 5 reps 230lbs. More work performed throughout except on my last two sets of both calf exercises. Today was awful. The weight felt very heavy and I did not enjoy the workout at all. I'm thinking that I going to switch to an afternoon workout next. That will help keep my workout time consistent with my week's workouts.

05-09-2007, 02:38 PM	#124
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/7/07 Chest/Triceps/Forearm Extensors/Abs (flexors) Decline Press 3 sets 5 reps 240lbs. Life Fitness Chest Press 3 sets 5 reps 170lbs. Incline Dumbbell Press 3 sets 4 reps 100lbs. Weighted Triceps Dips 3 sets 5 reps 100lbs. Lying Dumbbell Triceps Extensions 3 sets 5 reps 45lbs. Barbell Wrist Extensions 3 sets 6 reps 50lbs. Hammer Strength MTS Abdominal Crunch 3 sets 6 reps 100lbs. More work performed throughout. Next week, I should reach my goals of 6 reps with 100lb. db on dips. I haven't done that in a while so that will be a nice accomplishment. I will concentrate on increasing reps for my workout next week.

05-09-2007, 02:54 PM	#125
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/8/07 Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation) T-Bar Rows 3 sets 5 reps 180lbs. Yates Rows 1 set 5 reps 225lbs. 2 sets 4 reps 225lbs. Hammer Strength MTS Row 3 sets 6 reps 90lbs. Preacher EZ Bar Curls 3 sets 6 reps bar+50lbs. Life Fitness Bicep Curls 1 set 6 reps 155lbs. 2 sets 5 reps 155lbs. Barbell Wrist Curls 1 set 10 reps 110lbs. 2 sets 9 reps 110lbs. Life Fitness Torso Rotation 3 sets 6 reps 185lbs. Just improved on the first set of Yates Rows. Took out EZ bar biceps curls after I failed to even maintain on the first set and replaced them with preacher curls. That was the first exercise I've had to terminate due to a plateau since I started this journal.

05-09-2007, 03:30 PM	#126
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 5/7/07 Chest/Calfs/Abs Incline Barbell Bench Press 235lbs 6 PR 240lbs 4 265lbs 1 270lbs 1 PR Flat DB Bench Press 100lbs 7,5,5 Weighted Chest Dips 90lbs 5,5,5 Unilateral Elevated Calf Raise 100lbs 10,9,8 Anti-tibialis Raise Elevated 100lbs 12,11,10 Lying Straight Leg Raise 13 Hanging Bent Knee Raise 14 Roman Chair Situp 6

05-11-2007, 01:56 PM	#127
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/9/07 Legs Hack Squat 3 sets 6 reps 280lbs. Romanian Deadlifts 3 sets 6 reps 230lbs. Life Fitness Seated Leg Press 3 sets 6 reps 310lbs. Life Fitness Leg Extension 3 sets 6 reps 210lbs. Life Fitness Hip Adduction 3 sets 6 reps 260lbs. Smith Machine Standing Calf Raises 3 sets 4 reps bar+190lbs. Life Fitness Toe Presses 3 sets 6 reps 245lbs. More work performed throughout. Actually, a very good workout but I had no endurance left for standing calf raises. I'll need to increase my reps for my next session.

05-11-2007, 02:13 PM	#128
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/10/07 Shoulders/Upper Traps/Triceps/Forearm Extensors Seated Dumbbell Shoulder Presses 2 sets 5 reps 85lbs. 1 set 4 reps 85lbs. Hammer Strength MTS Shoulder Press 3 sets 5 reps 115lbs. Life Fitness Lateral Raise 3 sets 5 reps 100lbs. Alternated-Grip Shrugs 1 set 6 reps 245lbs. 2 sets 5 reps 245lbs. Decline Close-Grip Bench Presses 3 sets 6 reps 210lbs. Incline Elbows-Out Dumbbell Triceps Extensions 3 sets 5 reps 50lbs. Barbell Wrist Extensions 3 sets 4 reps 60lbs. Increased on reps on my first two sets on seated db presses. I was only able to increase by one rep on my first set of alternated-grip shrugs. There was more work performed throughout the rest of the workout.

05-14-2007, 01:47 PM	#129
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/11/07 Back (vertical pulling)/Biceps/Forearm Flexors/Abs (flexors) Weighted Hammer Chins 3 sets 6 reps 40lbs. Lat Pulldowns 3 sets 5 reps 195lbs. Weighted Behind-the-Neck Pullups 3 sets 6 reps 10lbs. Unilateral Dumbbell Preacher Curls 3 sets 6 reps 35lbs. Hammer Strength Bicep Curl 3 sets 6 reps 105lbs. Barbell Wrist Curls 3 sets 10 reps 110lbs. Life Fitness Abdominal Crunch 3 sets 5 reps 185lbs. More work performed throughout. Put in unilateral db preacher curls and took out barbell curls. I hadn't plateaued on barbell curls but I've always enjoyed doing preacher curls so I made the change. Sometimes, it is nice to have a little fun with your training. Year round training can get mind-numbing at times.

05-14-2007, 03:38 PM	#130
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/12/07 Legs Sumo Deadlifts 3 sets 5 reps 285lbs. Leg Press 3 sets 5 reps 590lbs. Single-Leg Deadlifts 3 sets 8 reps 20lbs. Lying Leg Curls 3 sets 6 reps 165lbs. Life Fitness Hip Abduction 3 sets 6 reps 235lbs. Seated Calf Raises 2 sets 6 reps 145lbs. 1 set 5 reps 145lbs. Leg Press Toe Presses 3 sets 6 reps 230lbs. More work performed throughout except on the last set first and last set of seated calf raises. The afternoon workout helped with my strength levels. I am going to keep my Saturday workouts in the afternoon from now on.

05-15-2007, 03:09 PM	#131
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/14/07 Chest/Triceps/Forearm Extensors/Abs (flexors) Decline Presses 1 set 6 reps 240lbs. 2 sets 5 reps 240lbs. Life Fitness Chest Press 3 sets 6 reps 170lbs. Incline Dumbbell Press 3 sets 4 reps 100lbs. Weighted Triceps Dips 3 sets 6 reps 100lbs. Lying Dumbbell Triceps Extensions 3 sets 6 reps 45lbs. Barbell Wrist Extensions 3 sets 7 reps 50lbs. Hammer Strength MTS Abdominal Crunch 3 sets 5 reps 105lbs. Only increased by one rep of the first set of declines. Wasn't satisfied with technique. Thinking about taking substituting a new exercise. Plateaued on incline db presses. New exercise next week. More work performed throughout the rest of the workout. I will be trying for a new personal record on dips next week - 105lbs. for 3x6.

05-16-2007, 12:48 PM	#132
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 5/8/07 Back pullup portion/forarms Wide G. pullup 15lbs 6,5,4 Close G. Pullup 35lbs 6,6,6,6 bottom portion to half way point of range Pronated G. Pullup 15lbs 5,5,5 Behind the Neck Pullup 6,6 Wrist Curls over bench with barbell 90lbs 11,9,8 Wrist Extension with barbell 45lbs 10,9,8

05-16-2007, 12:50 PM	#133
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 5/9/07 Quads/shoulders Barbell Squat 225lbs 6 235lbs 5 245lbs 3 Barbell Lunge 155lbs 6,6,6 Hindu Squat 15,9,7 10 second rest periods Military Press with barbell seated no back support 135lbs 8,7,6 Behind the neck barbell press 135lbs 6,6,6

05-16-2007, 01:32 PM	#134
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal 5/10/07 Back/biceps Pendlay Row 170lbs 6,6,6,6,6 Dumbell Row 115lbs 7,6 100lbs 15 Barbell Curl 135lbs 5 130lbs 6 125lbs 7 E-Z Curl 125lbs 6 130lbs 6 135lbs 4 110lbs 6 110lbs 5

05-16-2007, 03:13 PM	#135
Papi93 Pro Stature Join Date: Oct 2006 Location: WI, USA Posts: 307 Recipes: 0 Rep Power: 86	Re: Blood Is Thicker Than Water Journal 5/15/07 Back (horizontal pulling)/Biceps/Forearm Flexors/Obliques (rotation) T-Bar Rows 3 sets 6 reps 180lbs. Yates Rows 3 sets 5 reps 225lbs. Hammer Strength MTS Row 3 sets 5 reps 95lbs. Preacher EZ Bar Curls 3 sets 5 reps bar+55lbs. Life Fitness Biceps Curls 3 sets 6 reps 155lbs. Barbell Wrist Curls 3 sets 6 reps 115lbs. Life Fitness Torso Rotation 3 sets 6 reps 190lbs. Great workout. More work performed throughout. It felt good to hit 4 plates on t-bar rows. Stacked the Life Fitness Torso Rotation machine. I'll have to start attaching plates in keep increasing the resistance.

05-17-2007, 12:50 AM	#136
Curl Master Pro Stature Join Date: Apr 2007 Posts: 1,745 Recipes: 0 Rep Power: 162	Re: Blood Is Thicker Than Water Journal Chest/Back Incline Barbell Bench Press 235lbs 6 240lbs 4 260lbs 1 Flat Dumbell Bench Press 100lbs 6 95lbs 6 95lbs 5 Weighted Chest Dips 75lbs 6,5,4 Wide G. Pullup 6,6,6 Close G. Pullup 35lbs 6,6 Reverse G. Pullup 6,5

05-17-2007, 03:31 PM	#138

05-17-2007, 02:32 AM	#137
acbrits08 Pro Stature Join Date: Apr 2007 Location: MI Posts: 414 Recipes: 0 Rep Power: 72	Re: Blood Is Thicker Than Water Journal Workout looks great Curl, keep hammering! __________________ Division III Football - We do it for the scars and the stories, not the fame...