Curl Master

6/22/07

Quads/Calfs

Barbell Squat

260lbs 6
270lbs 6
285lbs 4
295lbs 2

Barbell Lunge

155lbs 6,6,6

Hindu Squat

13,11

Unilateral Calf Raise Elevated

90lbs 8,8,8

Anti-tibalis Raise Elevated

100lbs 12,11,10

Pushups until failure 3 sets

Curl Master

6/25/07

Chest/Biceps

Incline Bench Press with barbell

245 6
255 3
280 1
290 0

Flat Bench Press with barbell

225lbs 7,7,7

Weighted Chest Dips

90 6
65 7

Bench Dips

45 15
55 13

Barbell Curl

135 5
130 5
115 7
110 8

E-Z curl

120 8,7
115 8

Barbell Curl

100 15

Papi93

6/27/07
Legs

Hack Squats
3 sets 6 reps 350lbs.

Romanian Deadlifts
3 sets 6 reps 260lbs.

Reverse Dumbbell Lunges
3 sets 6 reps 60lbs.

Life Fitness Leg Extension
3 sets 6 reps 240lbs.

Life Fitness Hip Adduction
1 set 6 reps 295lbs.
1 set 6 reps 300lbs.
1 set 6 reps 305lbs.

Unilateral Standing Dumbbell Calf Raises
3 sets 6 reps 65lbs.

Life Fitness Toe Presses
3 sets 6 reps 280lbs.

More work performed throughout the workout.

Curl Master

4/26/07

Hamstrings/Triceps

Weighted Triceps Dip

130lbs 6,6,6

Romanian Deadlift

210lbs 10,9,8

Leg Curl

65lbs 9,9,8,8,7

Lying Triceps Extension

110lbs 9,8,7

French Press with E-Z curl

95lbs 10,8,7

Papi93

6/28/07
Shoulders/Upper Traps/Triceps/Forearm Extensors

Hammer Strength MTS Shoulder Press
3 sets 5 reps 135lbs.

Upright Rows
3 sets 6 reps 80lbs.

Life Fitness Lateral Raises
3 sets 6 reps 130lbs.

Shrugs
3 sets 5 reps 260lbs.

Incline Close-Grip Presses
3 sets 5 reps 160lbs.

Incline Elbows-Out Dumbbell Triceps Extensions
3 sets 6 reps 55lbs.

Barbell Wrist Extensions
3 sets 5 reps 80lbs.

More work performed throughout. Read an article, recently, that Charles Poliquin recommends switching barbell upright rows to cb upright rows with a rope. He says that it is easier on the wrists and in turn easier on the shoulders.

Curl Master

6/27/07

Back/Calfs


Pendlay Row

175 10
180 8
185 7

Bent-over-row

185 7
200 7
210 7

One arm barbell row

100 8,7,7

Close G. Pullup

11 6
22 6

Unilateral Calf Raise Elevated

90 10,10,9

Anti-tibialis Raise Elevated

100 11,10,9

Curl Master

6/29/07

Quads/Shoulders

Barbell Squat

260lbs 7
265lbs 6
270lbs 5

Leg Extension

65lbs 20
75lbs 17
85lbs 16

Single Leg Squat

7

Hindu Squat

24,17

Wide G. Upright Row

100lbs 16
110lbs 13
115lbs 9

Military Press

135lbs 12
145lbs 8
155lbs 6

Behind the Neck Press

135 8,7

Pushups until failure one set

Papi93

6/29/07
Weighted Hammer Chins
2 sets 6 reps 55lbs.

Weighted Behind-the-Neck Pullups
3 sets 5 reps 35lbs.

Close-Grip Lat Pulldowns
3 sets 6 reps 210lbs.

Barbell Curls
1 set 6 reps 100lbs.
2 sets 5 reps 100lbs.

Preacher Curls
3 sets 6 reps 80lbs.

Barbell Wrist Curls
3 sets 7 reps 135lbs.

Life Fitness Abdominal Crunch
3 sets 5 reps 200lbs.

I only increased by one rep on the first set of hammer chins and barbell curls. More work performed throughout the rest of the workout. Been considering adding some liver tabs and BCAA's to my supplement regimen, after the l-arginine runs out.

Papi93

6/30/07
Legs

Sumo Deadlifts
1 set 6 reps 315lbs.

Leg Press
3 sets 6 reps 690lbs.

Bulgarian Squats
3 sets 6 reps 35lbs.

Lying Leg Curls
3 sets 6 reps 185lbs.

Life Fitness Hip Abduction
3 sets 6 resp 275lbs.

Seated Calf Raises
3 sets 5 reps 180lbs.

Leg Press Toe Presses
3 sets 6 reps 300lbs.

More work performed throughout except on the last two sets of sumo deadlifts. I maintained on those. Week 16 complete.

Papi93

7/2/07
Chest/Triceps/Forearm Extensors/Abs (flexors)

High-Incline Barbell Press
3 sets 5 reps 195lbs.

Low-Incline Dumbbell Press
3 sets 6 reps 90lbs.

Life Fitness Chest Press
3 sets 5 reps 175lbs.

Weighted Triceps Dips
3 sets 5 reps 130lbs.

Low-Incline Lying Dumbbell Triceps Extensions
3 sets 5 reps 45lbs.

Barbell Wrist Extensions
3 sets 6 reps 80lbs.

Hammer Strength MTS Abdominal Crunch
3 sets 6 reps 130lbs.

More work performed throughout. I increased the height on the incline on incline db presses. I lowered the weight slightly. Set an all-time PR on triceps dips. They were heavy, though. I increased to an incline on db triceps extensions so I dropped the weight slightly. Hard workout.

Papi93

7/3/07
Back (vertical pulling)/Biceps/Forearm Flexors/Obliques (rotation)

T-Bar Rows
3 sets 5 reps 210lbs.

Yates Rows
3 sets 5 reps 245lbs.

Life Fitness Seated Row
3 sets 6 reps 130lbs.

Alternating Dumbbell Curls
1 set 7 reps 50lbs.
2 sets 6 reps 50lbs.

Life Fitness Preacher Curls
3 sets 5 reps 175lbs.

Barbell Wrist Curls
3 sets 8 reps 135lbs.

Life Fitness Torso Rotation
3 sets 10 reps 205lbs.

Plateaued on my last two sets of alternating db curls. Plateaued on all three sets of machine preacher curls. More work performed throughout the rest of the workout. The gym will be closed on the 4th so I will have to get that workout in on Sunday.

Papi93

7/5/07
Legs

Machine Hack Squats
3 sets 6 reps 360lbs.

Romanian Deadlifts
3 sets 6 reps 265lbs.

Reverse Dumbbell Lunges
3 sets 6 reps 65lbs.

Life Fitness Leg Extensions
3 sets 6 reps 245lbs.

Life Fitness Hip Adduction
3 sets 7 reps 305lbs.

Unilateral Standing Calf Raises
3 sets 6 reps 70lbs.

Life Fitness Toe Presses
3 sets 6 reps 290lbs.

More work performed throughout. On the fourth of July the gym was closed so I was a day late in getting my workout in.

Curl Master

Chest/Biceps

Incline Bench Press (increased height of bench to really high incline)

200lbs 8
205lbs 7
210lbs 6

Bench Press

230lbs 8,7,6

Weighted Chest Dip

75lbs 7,6

Bench Dips

60lbs 16
70lbs 14
90lbs 14

Barbell Curl

135lbs 5
130lbs 6
125lbs 7
110lbs 10
105lbs 11

E-Z Curl

115lbs 8,7,6

Wrist Extension with forarm equipment

14lbs 9

Wrist Curl with forarm equipment

14lbs 7

Curl Master

Triceps/shoulders

Weighted Triceps Dips

135lbs 6,6,6

Military press with barbell

140lbs 8
145lbs 8
155lbs 5

Behind the Neck Press with barbell

135lbs 7,6,6

Wide Grip Upright Row with barbell

110lbs 11,10,8

Lying Tricep Extension with E-Z Curl Bar

110lbs 8,6,6

French Press with E-Z Curl Bar

95lbs 10,8

Close Grip Pushup until failure.

Curl Master

7/4/07

Back/Calfs

Pendlay Row

180lbs 8,8,8

Bent-Over-Row

199lbs 7,7,6

Romanian Deadlift

199lbs 7,7,6

Pronated Grip Pullup

BW 8
5 1/2lbs 7
11lbs 6

Wide G. Pullup

BW 5

Close G. Pullup

BW 9

Unilateral Elevated Calf Raise

90lbs 10,9,9

Anti-tibialis Raise Elevated

90lbs 14,11,10

Curl Master

7/6/07

Barbell Squat

260lbs 6
265lbs 6
270lbs 5
280lbs 3

Hindu Squat

BW 21,20,17

Lunge with leg elevated on bench

BW 10,9

Leg Curl

60 10,9,8,7,6,6

Back Bridge on neck and feet no hand support

50 seconds

Curl Master

7/8/07

Triceps/Shoulders

Weighted Triceps Dips

140lbs 6,6,4

Barbell Military Press

145lbs 9
150lbs 8
155lbs 6

Barbell Behind the Neck Press

140lbs 6,6,6

Wide Grip Upright Row with Barbell

110lbs 12,11,9

Lying Triceps Extension

115lbs 6,6,6

French Press with E-Z curl bar

100lbs 8,8,6

Papi93