sword chucks intense bodybuilding (please dont post, i dont want it to get clogged up - Page 2

sword chucks · 01-07-2006, 10:19 PM

LEGS/ABS/SHOULDERS DE LOAD
1-7-06
ATG Squats
230 X 5 5lb PR!!! never done this much ATG. Could of had a few more.

Barbell Lunges
135 X 12 easy...
135 X 12
135 X 12 +1 ATG squat

Lying Leg Curl
140 X 5,5,5 (reduced by 15% or so)

Calf Press
8plates X 12
8plates+50LBS X 8,8 (reduced wt. a bit)

Abdominal Machine
80 X 12 10lb PR!!!
90 X 6,6 20lbs PR!!!!

Seated Barbell Press
95 X 8
115 X 4
125 X 2 10lbs PR!!
135 X 1 20lbs PR!!!!
+12 min incline treadmill
NOTES:
Had a great workout today. Squats felt extremely strong, and since I was only planning to perform 5 repetitions and not 12, I was a lot less stressed about it. Lunges were kind of in a tight space but felt good. Hams and calves were good. Abs felt real good. Military presses were REALLY great though- with the setup I am using, I don't even need a spotter to de rack the weight! 135lbs felt like alot of weight, but not a max. Monday, I will try for a few sets with 125lbs so I stay in the 4-7 range. Tuesday on squats I am gonna go for those high rep sets with 185!

sword chucks · 01-09-2006, 11:56 AM

STATS 1/9/06

BW 173.0 -1.5LBS
Waist 32.5 -0.625
LBS fat 18.1 -1.4LBS
LBS lean 154.9 -0.6LBS

NOTES:

Wow, lost alot of weight this week but also some muscle... well, it's all good, I'm gonna start ramping calories back up. I am averageing 3329 a day now though (lets call that 3300) so if I go to 3550 I should only lose 1lb a week or so. That would cause less muscle loss and I would be a happy camper. Losing 0.6lbs of muscle sucks. I don't want to do it anymore.

sword chucks · 01-09-2006, 11:47 PM

BACK/SHOULDERS
1-9-06
Pullups
Bodyweight+25LBS X 4 2 rep PR!!
Bodyweight+35LBS X 2 10lbs PR!!!!
Bodyweight X 9

Single-arm Row
105 X 4 10lbs PR!!!
90 X 6 ??

Dumbbell Pullover
45 X 15 cool set
70 X 4 1 rep PR!

Seated Barbell Press
125 X 2
115 X 4
115 X 4

Bent-Over Dumbbell Lateral
30 X 12 10lbs PR!!
30 X 8
30 X 6

NOTES:
Average workout today. The only really good thing was the pullups. My back has gotten alot stronger, as I used to do only 25 X 2 fresh on pullups, weighing 160! DB rows felt weak, probably because I had done 2 extra sets before it compared to what I usually do. Pullovers were cool, though. Deadlifts were a complete failure as my back began to bother me! So I went right to shoulders. Barbell Presses felt weak, probably because I just did 135 Saturday night, but 115 didn't feel too hard. I should do a set with 95 for max reps, to work on shoulder stamina. Bent laterals felt GREAT in the rear delts. Perfect form.

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01-07-2006, 10:19 PM	#31
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	LEGS/ABS/SHOULDERS DE LOAD 1-7-06 ATG Squats 230 X 5 5lb PR!!! never done this much ATG. Could of had a few more. Barbell Lunges 135 X 12 easy... 135 X 12 135 X 12 +1 ATG squat Lying Leg Curl 140 X 5,5,5 (reduced by 15% or so) Calf Press 8plates X 12 8plates+50LBS X 8,8 (reduced wt. a bit) Abdominal Machine 80 X 12 10lb PR!!! 90 X 6,6 20lbs PR!!!! Seated Barbell Press 95 X 8 115 X 4 125 X 2 10lbs PR!! 135 X 1 20lbs PR!!!! +12 min incline treadmill NOTES: Had a great workout today. Squats felt extremely strong, and since I was only planning to perform 5 repetitions and not 12, I was a lot less stressed about it. Lunges were kind of in a tight space but felt good. Hams and calves were good. Abs felt real good. Military presses were REALLY great though- with the setup I am using, I don't even need a spotter to de rack the weight! 135lbs felt like alot of weight, but not a max. Monday, I will try for a few sets with 125lbs so I stay in the 4-7 range. Tuesday on squats I am gonna go for those high rep sets with 185!

01-09-2006, 11:56 AM	#32
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	STATS 1/9/06 BW 173.0 -1.5LBS Waist 32.5 -0.625 LBS fat 18.1 -1.4LBS LBS lean 154.9 -0.6LBS NOTES: Wow, lost alot of weight this week but also some muscle... well, it's all good, I'm gonna start ramping calories back up. I am averageing 3329 a day now though (lets call that 3300) so if I go to 3550 I should only lose 1lb a week or so. That would cause less muscle loss and I would be a happy camper. Losing 0.6lbs of muscle sucks. I don't want to do it anymore.

01-09-2006, 11:47 PM	#33
sword chucks Pro Stature Join Date: Mar 2005 Location: in orange T-shirt Posts: 277 Recipes: 0 Rep Power: 6	BACK/SHOULDERS 1-9-06 Pullups Bodyweight+25LBS X 4 2 rep PR!! Bodyweight+35LBS X 2 10lbs PR!!!! Bodyweight X 9 Single-arm Row 105 X 4 10lbs PR!!! 90 X 6 ?? Dumbbell Pullover 45 X 15 cool set 70 X 4 1 rep PR! Seated Barbell Press 125 X 2 115 X 4 115 X 4 Bent-Over Dumbbell Lateral 30 X 12 10lbs PR!! 30 X 8 30 X 6 NOTES: Average workout today. The only really good thing was the pullups. My back has gotten alot stronger, as I used to do only 25 X 2 fresh on pullups, weighing 160! DB rows felt weak, probably because I had done 2 extra sets before it compared to what I usually do. Pullovers were cool, though. Deadlifts were a complete failure as my back began to bother me! So I went right to shoulders. Barbell Presses felt weak, probably because I just did 135 Saturday night, but 115 didn't feel too hard. I should do a set with 95 for max reps, to work on shoulder stamina. Bent laterals felt GREAT in the rear delts. Perfect form.