Eddy's Training Log - Page 3

vadox6466 · 07-10-2006, 10:26 PM

Abs
Time 12.57 to 2.07

Machine Crunches
Warmup- 10x70/6x90
Heavy- 8x125/8x125

Hanging Leg Raises
9x15/9x15

Decline Crunches
12x25/12x25

Calf Raises
Warmup- 10x150
Heavy- 20x190/20x190

BB Wrist Curls
Heavy- 8x80/5x80

Reverse Wrist Curl
Heavy 8x35/8x35

Notes- One of the crappiest workouts ever. My grandpa woke up in a crappy mood and started arguing (or trying to) with my dad. Then called me in and started blah'ing his bs at me. Then I went down to workout in a bad mood, and it took me one hour to get my mind into it and start the workout. Well less than 10 minutes in my grandpa comes in to watch me, and I put on a fake smile. Pissed me off because I really wanted to be alone.. Eventually he left. I went upstairs before started the curls and my mom starts yelling at me because my dad is working (home office) and my music is too loud. Well I go and ask my dad how he feels about it and he says its fine and I tell him that he knows that he can ask me to turn it down if it's ever too loud and he repeats himself and said it's fine. I came back down and almost quit the workout before starting curls because everything accumulating was pissing me off. I stuck through it though, didnt put up great numbers. Now I feel like one of those emo kids who puts all their shit up online..blah

vadox6466 · 07-13-2006, 12:01 AM

Chest
Time- 2.36 pm to 3.46

Bench Press
Warmup- 12x60/10x60/6x80/3x105/1x120
Heavy- 6x135/5x135/5x135 +1

Incline Bench
5x120/4x120 (first set, sixth rep I went down, then managed to bring it only halfway up. couldn't put it up, so I dropped it..but the safety bars weren't there! oops. Dropped on my abs right under my bellybutton... I was stuck, couldnt get out. Yelled for help, my dad came and helped me bring it up. We were laughing the whole time. Blah my fault for forgetting to raise the safety bars after doing BP!)

Dips
4/3/4/2/2

Skull Crushers
5x50/4x50/4x50

Machine Pressdown
5x65/4x65

vadox6466 · 07-13-2006, 10:47 PM

Legs
Time- 1.28pm to 2.22

Squat
Warmup- 12x0/10x75/6x100/5x120/2x150
Heavy- 6x200/6x200/6x200

Reverse Hyper Extension on Swiss Ball
Heavy- 15x0

SLDL
Warmup- 5x150
Heavy- 6x190/6x190

vadox6466 · 07-15-2006, 04:41 AM

[quote=vadox6466] Back/Bi Day
Time- 7.43pm to 8.25pm
Pullups
13/7/5/5 (30)

Pendlay Row
6x125/6x125

Lat Pulldown
4x155

Machine Pullback
6x140

V-Bar Pulldown
6x165

BB Curls
6x65/6x65

Alt. DB Curls (3 reps would be R,L,R) (I always start at right)
12x40/8x40

ACK! Holy crap I have huge stomach craps now. I was hungry before workout (didnt eat for 3ish hours b/c dumb), so I had 3 slices of wholewheat bread. Blech. Weighed me down whole workout and now my stomach is killing me. I chugged down my PWO, so that made it even worse..

vadox6466 · 07-15-2006, 11:09 PM

Shoulders
Time 2.04pm to 2.50

DB Shoulder Press
Warmup- 12x10/6x10
Heavy- 3x50/5x50/4x50/2x50 (extra two b/c i wasnted focused at all first set)

DB Side Lat Raise
6x25/5x25/4x25 (went down in weight to better form)

DB Bent-over Side Raises
6x30/6x30 (stayed same to get form down better and hold at top)

BB Shrugs
Acclimination- 5x150/2x200
Heavy- 4x220/5x220 (these were all full ROM, previously I wasn't doing full ROM)

vadox6466 · 08-01-2006, 07:32 AM

Holy shit.

once more. Holy Shit.

I did my first DFHT workout. Daaaamn. It took a lot out of me. Right now I just want to lie down in front of the laptop, close my eyes, and go to sleep. BUt I have to shower and eat another meal. uuuuugh.

I also figured out that my workouts have been taking a while because for every exercise I've been rest-pausing. Didn't know any better..

Also, there was a long break because I've been "strategically deloading." Right. I just got kinda lazy, went to Portland for three days as a mini vacation, and have been helping my parents landscape the whole backyard (I'll post before-after pics when it's complete)

Here's the workout:

Session A
Time 9.22pm to 11.10

Low Incline Bench Press
6x70/3x125
1x145/1x150/1x160

Closegrip Bench Press
8x100

Pinned (5 Board) Closegrip Bench
8x120

Chest Dips
4/3

Tricep Dips
3

DB Extensions (sitting)
10x45/10x45

Seated Military Press
5x70/5x70/5x70

DB Overhead Press
5x40/8x35

Pendlay Rows
8x100/8x120/8x120

Pulldowns
8x130/8x130

BB Curls
9x55/10x50

Dumbbell Curls
--forgot to do them--

Forarms (Supeset of Reverse wrist curls on machin and normal wrist curls)
20x3(RWC)/superset/20x30(NWC)

vadox6466 · 08-02-2006, 08:01 AM

Session C
Time 10.00pm to 11.45

Squat
12x0/6x130/4x160/1x200/1x220/1x240

Goodmornings
5x90/5x90/5x90

Cleans
5x70/5x70/5x70

Hack Squat
8x90/8x90

SLDL
8x170/8x170

Standing Calf Raises
10x200/10x220/10x225

Reverse Hypers
10x0/10x0

Ab Crunches on Machine
10x110/10x110/10x110

Ab Twists
20x0

vadox6466 · 08-04-2006, 08:00 AM

Session B
Time 10.24pm to 11.44

Decline DB Bench
20x10/8x45/8x50/8x60

Flat DB Flies
8x40/8x40

Pullups
9/7/5

Low Cable Rows
8x130/8x120

Rear Lat Raises/Side Late Raises *Superset*
(10x25/10x25)

Rotator Cuff
did some stuff, need a real RC routine

Skullcrushers
8x40/8x45

BB Curls
5x60/5x65/5x65

Tricep Pushdown
10x50/10x50

Hammer Curls
6x45/8x40

Forearms (Superset of Reverse wrist curls on machine and normal wrist curls)
20x3(RWC)/superset/20x30(NWC)

vadox6466 · 08-05-2006, 07:38 AM

Session D
Time 9.49pm to 11.26

Squat
12x0/6x130/10x180/10x175/10x175

Deadlift
5x190/5x190/5x190/5x190

BB Shrugs
20x170/20x150

Front Squat
8x50/8x50

Ham Glute Raise
10/10/10 (tiny ROM)

Standing Calf Raises on floor
10x200/10x220/10x240

Reverse Hypers
10x0/10x0

Ab Crunches on Swiss
30x0

Ab Twists
10x0

vadox6466 · 08-08-2006, 07:08 AM

Session A
Time 9.29pm to 10.44

Low Incline Bench Press
6x70/4x105
5x130/5x125/5x125

Closegrip Bench Press
8x105

Pinned (5 Board) Closegrip Bench
8x130

Chest Dips
5/3

Tricep Dips
4

DB Extensions (sitting)
10x45/10x45

Seated Military Press
5x70/5x70/5x70

DB Overhead Press
8x35/7x35

Pendlay Rows
7x145(retarted, screwed up weights)/8x125/8x125

Pulldowns
8x130/8x130

BB Curls
10x50/10x50

Dumbbell Curls
5x30/8x25

Forarms (Supeset of Reverse wrist curls on machine and normal wrist curls)
20x3(RWC)/superset/20x30(NWC)

vadox6466 · 08-09-2006, 07:25 AM

Session C
Time 10.42pm to 11.07

Squat
12x0/6x130/4x160/5x190/5x190/5x190/5x190/5x190/

Goodmornings
5x95/5x95/5x95

Cleans
5x75/5x75/5x75

Hack Squat
8x90/8x90

SLDL
8x175/8x175

Standing Calf Raises
10x225/10x225/10x225

Reverse Hypers
10x0/10x0

Ab Crunches on Machine
10x110/10x110/10x110

Ab Twists
20x0

vadox6466 · 08-11-2006, 11:04 PM

Session B
Time 1.42pm to 2.48

Decline DB Bench
20x10/8x55/8x55/8x55

Flat DB Flies
8x40/8x40

Pullups
9/6/5

Low Cable Rows
8x120/8x120

Rear Lat Raises/Side Late Raises *Superset*
(10x25/10x20) (10x20/10x20)

Rotator Cuff
did some stuff, need a real RC routine

Skullcrushers
8x45/8x45

BB Curls
5x65/5x65/5x65

Tricep Pushdown
10x52.5/10x55

Hammer Curls
6x30/8x30 (don't think I did 40 last week, I think I just wrote it wrong)

Reverse Wrist Curls on Machine/Wrist Curls on Machine *Superset*
(20x30/20x30)

vadox6466 · 08-13-2006, 05:12 AM

Session D
Time 7.31pm to 9.00pm

Squat
12x0/6x130/10x180/10x180/10x180

Deadlift
5x190/5x190/5x190/5x190

BB Shrugs
20x150/20x150

Front Squat
8x55/8x60

Ham Glute Raise
10/10/10 (tiny ROM)

Standing Calf Raises on floor
10x240/10x240/10x240

Reverse Hypers
10x0/10x0

Ab Crunches on Swiss
30x0

Ab Twists
20x0

vadox6466 · 08-15-2006, 07:25 AM

Session A
Time 10.06pm to 11.15

Low Incline Bench Press
6x70/4x105
5x125/5x125/5x125

Closegrip Bench Press
8x105

Pinned (5 Board) Closegrip Bench
8x140

Chest Dips
6/4

Tricep Dips
5

DB Extensions (sitting)
10x45/10x45

Seated Military Press
5x70/5x70/5x70

DB Overhead Press
8x35/8x35

Pendlay Rows
8x125/8x125/8x125

Pulldowns
8x130/8x130

BB Curls
10x50/10x50

Dumbbell Curls
8x25/8x25

Reverse Wrist Curls on Machine/Wrist Curls on Machine *Superset*
(20x30/20x30)

vadox6466 · 08-16-2006, 05:48 AM

Session C
Time 8.03pm to 9.36

Squat
12x0/6x130/4x160/5x190/5x190/5x190/5x190/5x190/

Goodmornings
5x50/5x100/5x100/5x100

Cleans
5x85/5x85/5x85

Hack Squat
8x90/8x100

SLDL
8x175/8x185

Standing Calf Raises
10x225/10x225/10x225

Reverse Hypers
10x0/10x0

Ab Crunches on Machine
10x110/10x110/10x110

Ab Twists
20x0

vadox6466 · 08-17-2006, 11:31 PM

Session B
Time 1.59pm to 3.16

Decline DB Bench
20x10/8x55/8x55/8x55

Flat DB Flies
8x40/8x40

Pullups
10/7/5

Low Cable Rows
8x125/8x125

Rear Lat Raises/Side Late Raises *Superset*
(10x20/10x20) (10x20/10x20) - form better this week but not perfect

Rotator Cuff
did some stuff with 10's, need a real RC routine

Skullcrushers
8x50/8x50

BB Curls
5x70/5x70/5x70

Tricep Pushdown
10x55/10x60

Hammer Curls
8x30/8x30

Reverse Wrist Curls on Machine/Wrist Curls on Machine *Superset*
(20x30/20x30)

vadox6466 · 08-19-2006, 09:02 PM

Session D
Time ... this was a weird workout. I started yesterday, then when I maxed out on deads the collar on the BB got stuck..uh oh. I had to stop my workout because I couldn't get it off.. My dad managed to help me out later that night, so I continued the workout this morning. Don't really know time

Squat
12x0/6x130/10x180/10x185/10x190

Deadlift
1x200/1x220/1x260/1x280/1x285

BB Shrugs
20x150/20x150

Front Squat
8x70/8x70

Ham Glute Raise
10/10/10 (tiny ROM)

Standing Calf Raises on floor
10x245/10x245/10x245

Reverse Hypers
10x0/10x0

Ab Crunches on Swiss
30x0

Ab Twists
20x0

Notes- I think I pinched a nerve in my back.. this one spot on my back has been bugging me for over a week, and today it's the worst because I slept on it funny..

BTW I'm getting fat

vadox6466 · 08-21-2006, 08:39 PM

Session A
Time 11.45am to 12.24

*REST WEEK* (all weights reduced ~10%)

Low Incline Bench Press
6x70/4x105
5x115/5x115/5x115

Chest Dips
5

Tricep Dips
4

DB Extensions (sitting)
10x40/10x40

Seated Military Press
5x65/5x65/5x65

Pendlay Rows
8x110/8x110/8x110

BB Curls
10x45/10x45

vadox6466 · 08-22-2006, 08:35 PM

Session C
Time 11.37am to 12.19

*REST WEEK* (all weights reduced ~10%)

Squat
12x0/6x130/4x160/5x170/5x170/5x170

Goodmornings
5x50/5x90/5x90

Cleans
5x75/5x75

Reverse Hypers
10x0/10x0

Ab Crunches on Machine
10x100/10x100

Ab Twists
20x0

vadox6466 · 08-24-2006, 08:58 PM

Session B
Time 12.17pm to 12.45

*REST WEEK* (all weights reduced ~10%)

Decline DB Bench
20x10/8x50/8x50/8x50

Flat DB Flies
8x35/8x35

Pullups
11/7

Skullcrushers
8x45/8x45

BB Curls
5x60/5x60/5x60

vadox6466 · 08-25-2006, 09:24 PM

[quote=vadox6466]Session D
Time - 12.22pm to 1.12

Squat
12x0/6x130/10x170/10x170/10x170

Deadlift
5x170/5x170

Ham Glute Raise
10(tiny ROM)

Standing Calf Raises on floor
10x20

Reverse Hypers
10x0/10x0

Ab Crunches on Swiss
20x0

Ab Twists
10x0

07-10-2006, 10:26 PM	#61
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Abs Time 12.57 to 2.07 Machine Crunches Warmup- 10x70/6x90 Heavy- 8x125/8x125 Hanging Leg Raises 9x15/9x15 Decline Crunches 12x25/12x25 Calf Raises Warmup- 10x150 Heavy- 20x190/20x190 BB Wrist Curls Heavy- 8x80/5x80 Reverse Wrist Curl Heavy 8x35/8x35 Notes- One of the crappiest workouts ever. My grandpa woke up in a crappy mood and started arguing (or trying to) with my dad. Then called me in and started blah'ing his bs at me. Then I went down to workout in a bad mood, and it took me one hour to get my mind into it and start the workout. Well less than 10 minutes in my grandpa comes in to watch me, and I put on a fake smile. Pissed me off because I really wanted to be alone.. Eventually he left. I went upstairs before started the curls and my mom starts yelling at me because my dad is working (home office) and my music is too loud. Well I go and ask my dad how he feels about it and he says its fine and I tell him that he knows that he can ask me to turn it down if it's ever too loud and he repeats himself and said it's fine. I came back down and almost quit the workout before starting curls because everything accumulating was pissing me off. I stuck through it though, didnt put up great numbers. Now I feel like one of those emo kids who puts all their shit up online..blah __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

07-13-2006, 12:01 AM	#62
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Chest Time- 2.36 pm to 3.46 Bench Press Warmup- 12x60/10x60/6x80/3x105/1x120 Heavy- 6x135/5x135/5x135 +1 Incline Bench 5x120/4x120 (first set, sixth rep I went down, then managed to bring it only halfway up. couldn't put it up, so I dropped it..but the safety bars weren't there! oops. Dropped on my abs right under my bellybutton... I was stuck, couldnt get out. Yelled for help, my dad came and helped me bring it up. We were laughing the whole time. Blah my fault for forgetting to raise the safety bars after doing BP!) Dips 4/3/4/2/2 Skull Crushers 5x50/4x50/4x50 Machine Pressdown 5x65/4x65 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

07-13-2006, 10:47 PM	#63
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Legs Time- 1.28pm to 2.22 Squat Warmup- 12x0/10x75/6x100/5x120/2x150 Heavy- 6x200/6x200/6x200 Reverse Hyper Extension on Swiss Ball Heavy- 15x0 SLDL Warmup- 5x150 Heavy- 6x190/6x190 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

07-15-2006, 04:41 AM	#64
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	[quote=vadox6466] Back/Bi Day Time- 7.43pm to 8.25pm Pullups 13/7/5/5 (30) Pendlay Row 6x125/6x125 Lat Pulldown 4x155 Machine Pullback 6x140 V-Bar Pulldown 6x165 BB Curls 6x65/6x65 Alt. DB Curls (3 reps would be R,L,R) (I always start at right) 12x40/8x40 ACK! Holy crap I have huge stomach craps now. I was hungry before workout (didnt eat for 3ish hours b/c dumb), so I had 3 slices of wholewheat bread. Blech. Weighed me down whole workout and now my stomach is killing me. I chugged down my PWO, so that made it even worse.. __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

07-15-2006, 11:09 PM	#65
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Shoulders Time 2.04pm to 2.50 DB Shoulder Press Warmup- 12x10/6x10 Heavy- 3x50/5x50/4x50/2x50 (extra two b/c i wasnted focused at all first set) DB Side Lat Raise 6x25/5x25/4x25 (went down in weight to better form) DB Bent-over Side Raises 6x30/6x30 (stayed same to get form down better and hold at top) BB Shrugs Acclimination- 5x150/2x200 Heavy- 4x220/5x220 (these were all full ROM, previously I wasn't doing full ROM) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-01-2006, 07:32 AM	#66
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Holy shit. once more. Holy Shit. I did my first DFHT workout. Daaaamn. It took a lot out of me. Right now I just want to lie down in front of the laptop, close my eyes, and go to sleep. BUt I have to shower and eat another meal. uuuuugh. I also figured out that my workouts have been taking a while because for every exercise I've been rest-pausing. Didn't know any better.. Also, there was a long break because I've been "strategically deloading." Right. I just got kinda lazy, went to Portland for three days as a mini vacation, and have been helping my parents landscape the whole backyard (I'll post before-after pics when it's complete) Here's the workout: Session A Time 9.22pm to 11.10 Low Incline Bench Press 6x70/3x125 1x145/1x150/1x160 Closegrip Bench Press 8x100 Pinned (5 Board) Closegrip Bench 8x120 Chest Dips 4/3 Tricep Dips 3 DB Extensions (sitting) 10x45/10x45 Seated Military Press 5x70/5x70/5x70 DB Overhead Press 5x40/8x35 Pendlay Rows 8x100/8x120/8x120 Pulldowns 8x130/8x130 BB Curls 9x55/10x50 Dumbbell Curls --forgot to do them-- Forarms (Supeset of Reverse wrist curls on machin and normal wrist curls) 20x3(RWC)/superset/20x30(NWC) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-02-2006, 08:01 AM	#67
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session C Time 10.00pm to 11.45 Squat 12x0/6x130/4x160/1x200/1x220/1x240 Goodmornings 5x90/5x90/5x90 Cleans 5x70/5x70/5x70 Hack Squat 8x90/8x90 SLDL 8x170/8x170 Standing Calf Raises 10x200/10x220/10x225 Reverse Hypers 10x0/10x0 Ab Crunches on Machine 10x110/10x110/10x110 Ab Twists 20x0 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-04-2006, 08:00 AM	#68
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session B Time 10.24pm to 11.44 Decline DB Bench 20x10/8x45/8x50/8x60 Flat DB Flies 8x40/8x40 Pullups 9/7/5 Low Cable Rows 8x130/8x120 Rear Lat Raises/Side Late Raises Superset (10x25/10x25) Rotator Cuff did some stuff, need a real RC routine Skullcrushers 8x40/8x45 BB Curls 5x60/5x65/5x65 Tricep Pushdown 10x50/10x50 Hammer Curls 6x45/8x40 Forearms (Superset of Reverse wrist curls on machine and normal wrist curls) 20x3(RWC)/superset/20x30(NWC) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-05-2006, 07:38 AM	#69
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session D Time 9.49pm to 11.26 Squat 12x0/6x130/10x180/10x175/10x175 Deadlift 5x190/5x190/5x190/5x190 BB Shrugs 20x170/20x150 Front Squat 8x50/8x50 Ham Glute Raise 10/10/10 (tiny ROM) Standing Calf Raises on floor 10x200/10x220/10x240 Reverse Hypers 10x0/10x0 Ab Crunches on Swiss 30x0 Ab Twists 10x0 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-08-2006, 07:08 AM	#70
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session A Time 9.29pm to 10.44 Low Incline Bench Press 6x70/4x105 5x130/5x125/5x125 Closegrip Bench Press 8x105 Pinned (5 Board) Closegrip Bench 8x130 Chest Dips 5/3 Tricep Dips 4 DB Extensions (sitting) 10x45/10x45 Seated Military Press 5x70/5x70/5x70 DB Overhead Press 8x35/7x35 Pendlay Rows 7x145(retarted, screwed up weights)/8x125/8x125 Pulldowns 8x130/8x130 BB Curls 10x50/10x50 Dumbbell Curls 5x30/8x25 Forarms (Supeset of Reverse wrist curls on machine and normal wrist curls) 20x3(RWC)/superset/20x30(NWC) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-09-2006, 07:25 AM	#71
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session C Time 10.42pm to 11.07 Squat 12x0/6x130/4x160/5x190/5x190/5x190/5x190/5x190/ Goodmornings 5x95/5x95/5x95 Cleans 5x75/5x75/5x75 Hack Squat 8x90/8x90 SLDL 8x175/8x175 Standing Calf Raises 10x225/10x225/10x225 Reverse Hypers 10x0/10x0 Ab Crunches on Machine 10x110/10x110/10x110 Ab Twists 20x0 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-11-2006, 11:04 PM	#72
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session B Time 1.42pm to 2.48 Decline DB Bench 20x10/8x55/8x55/8x55 Flat DB Flies 8x40/8x40 Pullups 9/6/5 Low Cable Rows 8x120/8x120 Rear Lat Raises/Side Late Raises Superset (10x25/10x20) (10x20/10x20) Rotator Cuff did some stuff, need a real RC routine Skullcrushers 8x45/8x45 BB Curls 5x65/5x65/5x65 Tricep Pushdown 10x52.5/10x55 Hammer Curls 6x30/8x30 (don't think I did 40 last week, I think I just wrote it wrong) Reverse Wrist Curls on Machine/Wrist Curls on Machine Superset (20x30/20x30) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-13-2006, 05:12 AM	#73
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session D Time 7.31pm to 9.00pm Squat 12x0/6x130/10x180/10x180/10x180 Deadlift 5x190/5x190/5x190/5x190 BB Shrugs 20x150/20x150 Front Squat 8x55/8x60 Ham Glute Raise 10/10/10 (tiny ROM) Standing Calf Raises on floor 10x240/10x240/10x240 Reverse Hypers 10x0/10x0 Ab Crunches on Swiss 30x0 Ab Twists 20x0 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-15-2006, 07:25 AM	#74
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session A Time 10.06pm to 11.15 Low Incline Bench Press 6x70/4x105 5x125/5x125/5x125 Closegrip Bench Press 8x105 Pinned (5 Board) Closegrip Bench 8x140 Chest Dips 6/4 Tricep Dips 5 DB Extensions (sitting) 10x45/10x45 Seated Military Press 5x70/5x70/5x70 DB Overhead Press 8x35/8x35 Pendlay Rows 8x125/8x125/8x125 Pulldowns 8x130/8x130 BB Curls 10x50/10x50 Dumbbell Curls 8x25/8x25 Reverse Wrist Curls on Machine/Wrist Curls on Machine Superset (20x30/20x30) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-16-2006, 05:48 AM	#75
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session C Time 8.03pm to 9.36 Squat 12x0/6x130/4x160/5x190/5x190/5x190/5x190/5x190/ Goodmornings 5x50/5x100/5x100/5x100 Cleans 5x85/5x85/5x85 Hack Squat 8x90/8x100 SLDL 8x175/8x185 Standing Calf Raises 10x225/10x225/10x225 Reverse Hypers 10x0/10x0 Ab Crunches on Machine 10x110/10x110/10x110 Ab Twists 20x0 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-17-2006, 11:31 PM	#76
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session B Time 1.59pm to 3.16 Decline DB Bench 20x10/8x55/8x55/8x55 Flat DB Flies 8x40/8x40 Pullups 10/7/5 Low Cable Rows 8x125/8x125 Rear Lat Raises/Side Late Raises Superset (10x20/10x20) (10x20/10x20) - form better this week but not perfect Rotator Cuff did some stuff with 10's, need a real RC routine Skullcrushers 8x50/8x50 BB Curls 5x70/5x70/5x70 Tricep Pushdown 10x55/10x60 Hammer Curls 8x30/8x30 Reverse Wrist Curls on Machine/Wrist Curls on Machine Superset (20x30/20x30) __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-19-2006, 09:02 PM	#77
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session D Time ... this was a weird workout. I started yesterday, then when I maxed out on deads the collar on the BB got stuck..uh oh. I had to stop my workout because I couldn't get it off.. My dad managed to help me out later that night, so I continued the workout this morning. Don't really know time Squat 12x0/6x130/10x180/10x185/10x190 Deadlift 1x200/1x220/1x260/1x280/1x285 BB Shrugs 20x150/20x150 Front Squat 8x70/8x70 Ham Glute Raise 10/10/10 (tiny ROM) Standing Calf Raises on floor 10x245/10x245/10x245 Reverse Hypers 10x0/10x0 Ab Crunches on Swiss 30x0 Ab Twists 20x0 Notes- I think I pinched a nerve in my back.. this one spot on my back has been bugging me for over a week, and today it's the worst because I slept on it funny.. BTW I'm getting fat __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-21-2006, 08:39 PM	#78
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session A Time 11.45am to 12.24 REST WEEK (all weights reduced ~10%) Low Incline Bench Press 6x70/4x105 5x115/5x115/5x115 Chest Dips 5 Tricep Dips 4 DB Extensions (sitting) 10x40/10x40 Seated Military Press 5x65/5x65/5x65 Pendlay Rows 8x110/8x110/8x110 BB Curls 10x45/10x45 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-22-2006, 08:35 PM	#79
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session C Time 11.37am to 12.19 REST WEEK (all weights reduced ~10%) Squat 12x0/6x130/4x160/5x170/5x170/5x170 Goodmornings 5x50/5x90/5x90 Cleans 5x75/5x75 Reverse Hypers 10x0/10x0 Ab Crunches on Machine 10x100/10x100 Ab Twists 20x0 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-24-2006, 08:58 PM	#80
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	Session B Time 12.17pm to 12.45 REST WEEK (all weights reduced ~10%) Decline DB Bench 20x10/8x50/8x50/8x50 Flat DB Flies 8x35/8x35 Pullups 11/7 Skullcrushers 8x45/8x45 BB Curls 5x60/5x60/5x60 __________________ IMPC Training Journal- http://ironmass.com/forums/showthrea...166#post133166

08-25-2006, 09:24 PM	#81
vadox6466 IMPC Contestant Join Date: Mar 2006 Location: Vancouver, British Columbia Posts: 278 Recipes: 0 Rep Power: 6	[quote=vadox6466]Session D Time - 12.22pm to 1.12 Squat 12x0/6x130/10x170/10x170/10x170 Deadlift 5x170/5x170 Ham Glute Raise 10(tiny ROM) Standing Calf Raises on floor 10x20 Reverse Hypers 10x0/10x0 Ab Crunches on Swiss 20x0 Ab Twists 10x0 __________________