My Workout - for anyone that cares!!

[crazymike]

Alright, I have an on-line log at another site, so I am basically going to copy/paste it here. This is what a normal week might look like.

4/7/05 Thursday

Back

Pulldowns to Front 180x10, 220x10, 260x10, (300x8, 200x4)

T-Bar Rows 125x10, 175x10, 200x10, 225x7

DB Rows on Incline Bench 75x10, 90x10, 105x10, 120x8

Wide Grip Cable Row 200x10, 250x10, (250x7, 170x6)



4/9/05 Saturday

Chest / Biceps

Chest

Flat DB Press -- 75x12, 100x12, 125x10, 150x10** Personal Best!!

Incline BB Press -- 135x10, 225x10, 275x8

Decline BB Press -- 135x10, 225x10, 275x9, 295x6

Cable X-Over
on 'FreeMotion' Mach. -- 60x10, 80x10, 100x8


Biceps

Standing DB Curl -- 55x10, 60x10, 65x8

Seated Bar Preacher -- 85x10, 105x8, 105x8



4/11/05

Legs

Hamstrings

Lying Leg Curl 80x15, 110x12, 130x10, 150x8



Quads

Leg Ext. - 120x16 - 4 sets

Hack Squat - 180x10, 320x10, 450x10, 590x10, 680x10 **PB

Leg Press
1-Leg - 180x10, 270x10, 360x10, 450x10


4/13/05

Delts / Triceps

Delts

Hammer Military Press - 95x12, 180x10, 270x10, 320x5

Seated Reverse Pec Deck - 120x10, 130x10, 140x10, 150x9

Standing Db Laterals - 35x10, 45x10, 55x10, 60x9

**Reverse Cable Flys - 40x10, 50x10, 60x10, 70x10


Triceps

Seated DB Overhead Ext. - 75x12, 100x10, 120x10, 135x10

**Cable Rope Pressdown - 160x10, 200x10, 225x10, 235x8

Lying DB Tricep Ext - 35x10, 40x10, 45x8
1-arm


** = Superset
FYI - Cables I use for my tricep pushdowns max out at 200lbs. So when you see me lifting more than that, I am adding plates to it!!

So that is basically it.

 

[pullinbig]

why dont you post it in the online journal section. thats where the members post their training logs.

may i ask why you dont squat, bench or pull deads?

 

[crazymike]

I used to do all three of those lifts a lot.

I just squatted for the first time last week since about 4-6 moths ago. I will try and incorporate it a lot more often now.

I have not done deads in about 2-3 months.

I have not really benched in like 3 months either.

I hurt my back doing deads about 3 months ago, so I have not really had the courage to get back to them. My back is the same reason why I laid off on squatting.

As far as benching, I just find a grow a lot better with dumbells.



Sorry if that post did not make sense, I am tired.....

 

[pullinbig]

made perfect sense to me.

squats and deads are the kings of size gains.

may be a simple form issue if you having back probs from squatting and pulling. prolly dumping it on your back.

as far as cable push downs go all machines are different. i used to use one machine at my old gym that i could rep 250 on and got on another and i couldnt even budge 190. =0l

nice numbers on the flat db benches BTW.