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| IronMass Forums Ironmass 8 Weeks To Super Mass ! Workout Logs Discuss Ironmass 8 Weeks To Super Mass ! in the Bodybuilding Science forums; Working on making hyperlinks to all the excercises ! Just posted it so I can edit it ! :bier: :nosthumbs :bigthumbu ---------------------- Week One Monday Chest/Triceps Chest: Incline Bench Press - 3 Sets ... |
08-03-2005, 03:45 PM
| #1 |
| Amateur  Join Date: Jul 2005
Posts: 76
Recipes: 0 Rep Power: 4  |  Ironmass 8 Weeks To Super Mass ! Working on making hyperlinks to all the excercises ! Just posted it so I can edit it ! :bier: :nosthumbs :bigthumbu ---------------------- Week One Monday Chest/Triceps Chest: Incline Bench Press - 3 Sets 6-8 Reps Flat Bench Press - 3 Sets 6-8 Reps Decline Bench Press- 3 Sets 6-8 Reps High Cable Crossovers- 3 Sets 6-8 Reps Triceps: Incline Skull Crushers - 3 Sets 6-8 Reps Rope Press Downs - 3 Sets 6-8 Reps Weighted Dips- 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Barbell Rows- 3 Sets 6-8 Reps Wide-Grip Lat Pull downs- 3 Sets 6-8 Reps Machine Rows- 3 Sets 6-8 Reps Hyper-extensions- 3 Sets 6-8 Reps Biceps: Incline Dumbbell Curls- 3 Sets 6-8 Reps Seated Dumbbell Hammer Curls- 3 Sets 6-8 Reps Seated Concentration Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Raises on Smith Machine- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Arnold Presses- 3 Sets 6-8 Reps Seated Side Laterals- 3 Sets 6-8 Reps Seated Rear Laterals- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Two Monday Chest/Triceps Chest: Decline Dumbbell Presses- 4 Sets, 8-10 Reps Flat Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Flyes- 4 Sets, 8-10 Reps Triceps: [url=http://www.exrx.net/WeightExercises/Triceps/WtTriDip.htmll[/URL] - 4 Sets, 8-10 Reps Straight-bar Press Downs- 4 Sets, 8-10 Reps Skullcrushers - 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs - 4 Sets, 8-10 Reps Weighted Wide Grip Pull-Ups- 4 Sets, 8-10 Reps Biceps: Standing Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Standing Dumbbell Hammer Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 4 Sets, 8-10 Reps Leg press (40 Degree) - 4 Sets, 8-10 Reps Lying leg curl- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups (Weighted) - 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Seated Military Presses- 4 Sets, 8-10 Reps Standing Front Alternating Dumbbell Laterals- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps Week Three Monday Chest/Triceps Chest: Flat Bench Press - 3 Sets 6-8 Reps Incline Chest Press Machine- 3 Sets 6-8 Reps Decline Dumbbell Flies-3 Sets 6-8 Reps Low Cable Crossovers- 3 Sets 6-8 Reps Triceps: Two-arm overhead dumbbell extensions- 3 Sets 6-8 Reps Rope Press Downs - 3 Sets 6-8 Reps Skullcrushers - 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Machine Rows- 3 Sets 6-8 Reps Weighted Wide-grip Pull-ups- 3 Sets 6-8 Reps Behind the neck Lat Pull downs- 3 Sets 6-8 Reps Biceps: Standing EZ Bar Curls- 3 Sets 6-8 Reps Seated Preacher Curls - 3 Sets 6-8 Reps Standing Cable Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Leg Extensions- 3 Sets 6-8 Reps Dumbbell Lunges- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Presses on Leg Press- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Upright Barbell Rows (close-grip)- 3 Sets 6-8 Reps Seated Dumbbell Presses- 3 Sets 6-8 Reps Arnold Presses- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Four Monday Chest/Triceps Chest: Flat Bench Dumbbell Presses- 4 Sets, 8-10 Reps Incline Bench Press - 4 Sets, 8-10 Reps Decline Bench Press- 4 Sets, 8-10 Reps Pec Deck Machine- 4 Sets, 8-10 Reps Triceps: Close-grip Bench Press- 4 Sets, 8-10 Reps Dumbbell Triceps Kickbacks- 4 Sets, 8-10 Reps Rope Press Downs - 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: Hyper-extensions- 4 Sets, 8-10 Reps T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs- 4 Sets, 8-10 Reps Biceps: Seated Alternating Dumbbell Curls- 4 Sets, 8-10 Reps Incline Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Front Squats- 4 Sets, 8-10 Reps Leg Presses 40 (degree) – 4 Sets, 8-10 Reps Lying leg curls- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups with a Plate- 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Upright Dumbbell Rows- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Seated Dumbbell Presses- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps Week Five Monday Chest/Triceps Chest: Incline Bench Press - 3 Sets 6-8 Reps Flat Bench Press- 3 Sets 6-8 Reps Decline Bench Press- 3 Sets 6-8 Reps High Cable Crossovers- 3 Sets 6-8 Reps Triceps: Incline Skull Crushers - 3 Sets 6-8 Reps Rope Press Downs - 3 Sets 6-8 Reps Weighted Dips- 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Barbell Rows- 3 Sets 6-8 Reps Wide-Grip Lat Pull downs- 3 Sets 6-8 Reps Machine Rows- 3 Sets 6-8 Reps Hyper-extensions- 3 Sets 6-8 Reps Biceps: Incline Dumbbell Curls- 3 Sets 6-8 Reps Seated Dumbbell Hammer Curls- 3 Sets 6-8 Reps Seated Concentration Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Raises on Smith Machine- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Arnold Presses- 3 Sets 6-8 Reps Seated Side Laterals- 3 Sets 6-8 Reps Seated Rear Laterals- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Six Monday Chest/Triceps Chest: Decline Dumbbell Presses- 4 Sets, 8-10 Reps Flat Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Presses- 4 Sets, 8-10 Reps Incline Dumbbell Flyes- 4 Sets, 8-10 Reps Triceps: [url=http://www.exrx.net/WeightExercises/Triceps/WtTriDip.htmll[/URL] - 4 Sets, 8-10 Reps Straight-bar Press Downs- 4 Sets, 8-10 Reps Skullcrushers - 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs - 4 Sets, 8-10 Reps Weighted Wide Grip Pull-Ups- 4 Sets, 8-10 Reps Biceps: Standing Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Standing Dumbbell Hammer Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Squats- 4 Sets, 8-10 Reps Leg press (40 Degree) - 4 Sets, 8-10 Reps Lying leg curls- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups (Weighted) - 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Seated Military Presses- 4 Sets, 8-10 Reps Standing Front Alternating Dumbbell Laterals- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps Week Seven Monday Chest/Triceps Chest: Flat Bench Press - 3 Sets 6-8 Reps Incline Chest Press Machine- 3 Sets 6-8 Reps Decline Dumbbell Flies-3 Sets 6-8 Reps Low Cable Crossovers- 3 Sets 6-8 Reps Triceps: Two-arm overhead dumbbell extensions- 3 Sets 6-8 Reps Rope Press Downs - 3 Sets 6-8 Reps Skullcrushers - 3 Sets 6-8 Reps Tuesday Back/Biceps Back: Machine Rows- 3 Sets 6-8 Reps Weighted Wide-grip Pull-ups- 3 Sets 6-8 Reps Behind the neck Lat Pull downs- 3 Sets 6-8 Reps Biceps: Standing EZ Bar Curls- 3 Sets 6-8 Reps Seated Preacher Curls - 3 Sets 6-8 Reps Standing Cable Curls- 3 Sets 6-8 Reps Wednesday OFF! Thursday Legs/Abs Legs: Leg Extensions- 3 Sets 6-8 Reps Dumbbell Lunges- 3 Sets 6-8 Reps Stiff Legged Dead lifts- 3 Sets 6-8 Reps Calf Presses on Leg Press- 3 Sets 6-8 Reps Abs: Weighted Leg Raises- 3 Sets 6-8 Reps Weighted Crunches- 3 Sets 6-8 Reps Friday-Shoulders/Traps Shoulders: Upright Barbell Rows (close-grip)- 3 Sets 6-8 Reps Seated Dumbbell Presses- 3 Sets 6-8 Reps Arnold Presses- 3 Sets 6-8 Reps Traps: Dumbbell Shrugs- 3 Sets 6-8 Reps Week Eight Monday Chest/Triceps Chest: Flat Bench Dumbbell Presses- 4 Sets, 8-10 Reps Incline Bench Press - 4 Sets, 8-10 Reps Decline Bench Press- 4 Sets, 8-10 Reps Pec Deck Machine- 4 Sets, 8-10 Reps Triceps: Close-grip Bench Press- 4 Sets, 8-10 Reps Dumbbell Triceps Kickbacks- 4 Sets, 8-10 Reps Rope Press Downs - 4 Sets, 8-10 Reps Tuesday Back/Biceps Back: Hyper-extensions- 4 Sets, 8-10 Reps T-Bar Rows- 4 Sets, 8-10 Reps Wide-Grip Lat Pull downs- 4 Sets, 8-10 Reps Biceps: Seated Alternating Dumbbell Curls- 4 Sets, 8-10 Reps Incline Dumbbell Curls- 4 Sets, 8-10 Reps Barbell Curls- 4 Sets, 8-10 Reps Wednesday OFF! Thursday Legs/Abs Legs: Front Squats- 4 Sets, 8-10 Reps Leg Presses 40 (degree) – 4 Sets, 8-10 Reps Lying leg curls- 4 Sets, 8-10 Reps Seated Calf Raises- 4 Sets, 8-10 Reps Abs: Decline Sit-ups with a Plate- 4 Sets, 8-10 Reps Ab Machine- 4 Sets, 8-10 Reps Friday-Shoulders/Traps Shoulders: Upright Dumbbell Rows- 4 Sets, 8-10 Reps Standing Dumbbell Side Lateral Raises- 4 Sets, 8-10 Reps Seated Dumbbell Presses- 4 Sets, 8-10 Reps Traps: Barbell Shrugs- 4 Sets, 8-10 Reps
__________________ :weight_li :dumbells: Carpe Diem Last edited by Rip : 08-03-2005 at 04:37 PM. |
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08-04-2005, 12:19 AM
| #2 |
| Amateur Join Date: Jul 2005
Posts: 76
Recipes: 0 Rep Power: 4 | Trying to make an online version with all the links for the differant excercises but after I got off work the site was down most of the afternoon or kept locking up on me ! Will try again tommorrow ! 
__________________ :weight_li :dumbells: Carpe Diem |
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08-04-2005, 12:31 AM
| #3 |
| Soldier In Progress  Join Date: Mar 2005 Location: Michigan
Posts: 3,431
Recipes: 3 Rep Power: 230   | Nice work, Rip! I'll try to direct Johnny2Swole to this post so he can finish what he essentially started 
__________________ You hear me before you see me, I got King Kong in the trunk |
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08-04-2005, 12:37 AM
| #4 |
| Amateur Join Date: Jul 2005
Posts: 76
Recipes: 0 Rep Power: 4 | It's cool I work thirds so after I get home I have about 3 - 4 hrs of time to kill. Was trying to do it real quick by using microsoft word but screwed it up so just doing the old cut and paste but kept on going down on me and losing my work  ! But i'm going to start on this workout sunday or monday and make a log and try to get everything looking good so you can guys can put it in a thread and get some feedback or what not ! :bier: Anyways off to work !
__________________ :weight_li :dumbells: Carpe Diem |
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08-04-2005, 09:21 PM
| #5 |
| Pro Stature  Join Date: Mar 2005 Location: in orange T-shirt
Posts: 277
Recipes: 0 Rep Power: 6 | best of luck bro |
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08-04-2005, 09:50 PM
| #6 |
| a la commode  Join Date: May 2005
Posts: 4,247
Recipes: 2 Rep Power: 96 | I want to see what you get out of this to see if we can really recommend it. Best of luck with it. |
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08-06-2005, 09:54 AM
| #7 |
| Amateur Join Date: Jul 2005
Posts: 76
Recipes: 0 Rep Power: 4 | Day one of this new Log. Anyways here we go Stats. Age 24 Bodyweight 224 lbs Height 6'2 Sign Taures I like working out, airplanes and long walks next to the river. (Sorry wrong Bio) Goal - To get bigger more ripped so I can get hotter chicks. In all seriosuness though looking to improve strength especially in Pushup, Pullup, and Cardio department while adding muscle mass. More or less so I can through my body weight around more and improve agility and quickness. Also, Endurance, stamina and just feel better about myself in a whole. Want to improve muscle mass while getting body fat below 10 %. Measurements - Well lost my tape will get next time. Wil by some when i'm in town. Supplements taken - Sans vault two servings one 8 hrs and one 30 min before walking in the door. Flax Seed oil, and a mega man pill along with GNC Glucosomine and Chondrotin. Also Shaker of Protien Iso before and after the workout. Will be doing the start of this today. Chest/Triceps Chest: Incline Bench Press - 3 Sets 6-8 Reps Flat Bench Press - 3 Sets 6-8 Reps Decline Bench Press- 3 Sets 6-8 Reps High Cable Crossovers- 3 Sets 6-8 Reps Triceps: Incline Skull Crushers - 3 Sets 6-8 Reps Rope Press Downs - 3 Sets 6-8 Reps Weighted Dips- 3 Sets 6-8 Reps (Was going to add all hyperlinks but can't edit my text anymore ? ?) And after done with my workout will play basketball usually for 1.5 to 2 hrs.
__________________ :weight_li :dumbells: Carpe Diem Last edited by Rip : 08-06-2005 at 10:09 AM. |
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08-06-2005, 02:04 PM
| #8 |
| Amateur Join Date: Jul 2005
Posts: 76
Recipes: 0 Rep Power: 4 | Decided to skip Basketball today as I started to get horrible stomach cramps after doing my decline press. Not very fun. It killed me on my last set and on the Tricep excercises. I can attest that I hate the flat bench press but ended up adding 10 lbs to my incline bench and seemed like I could keep going and going. I can definatly see my arms getting bigger and starting to lose alot of body fat even on an almost day to day basis. Since I try to get at least 2 to 3 days of cardio in. I followed the excercises to a tee even though the intensity wasn't up as usual on my tricep excercises. Last two times I went i've been cramping up horribly. Dunno if it's from the vault and not enough water or what ?
__________________ :weight_li :dumbells: Carpe Diem |
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