SuGaRBuTT iN TRaiNiNG
- Thread starter Brat
- Start date
Brat
PiNCHe GRiNGa!
Monday, May 7th: Chest/Traps/Shoulders
SUPERSET #1:
Bench Press
75/15
85/12
95/8
105/8 - Trainer from the gym spotted me...
DB flat flye
(25/12) x 3
DB incline press:
25/12
30/10
35/8
Cable crossovers:
30/12
(40/10) x 2
SUPERSET #2
DB pullovers
(35/10) x 3
DB shrugs
60/15
(65/15) x 2
BB upright rows:
40/12
45/12
50/10
Front/lateral shoulder raises:
(10/10) x 2
DB military press:
(20/10) x 3 - my shoulders were killin' me at this point...
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout
WOOT. Good workout...surprised I got through it all...
SUPERSET #1:
Bench Press
75/15
85/12
95/8
105/8 - Trainer from the gym spotted me...
DB flat flye
(25/12) x 3
DB incline press:
25/12
30/10
35/8
Cable crossovers:
30/12
(40/10) x 2
SUPERSET #2
DB pullovers
(35/10) x 3
DB shrugs
60/15
(65/15) x 2
BB upright rows:
40/12
45/12
50/10
Front/lateral shoulder raises:
(10/10) x 2
DB military press:
(20/10) x 3 - my shoulders were killin' me at this point...
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout
WOOT. Good workout...surprised I got through it all...
Miss Muscle
New member
Brat said:By the way...I've lost nine pounds since last Monday...woot!
What the heck???? Water weight? That's crazy you brat!
I'm trying to gain one pound before May 19.......that is when I start cutting for my contest in October. I"m pounding back 2200 calories per day and let me tell ya......it ain't easy!
Brat
PiNCHe GRiNGa!
Pretty sure it's water weight...at least a majority of it...Miss Muscle said:What the heck???? Water weight? That's crazy you brat!
...you're the brat! Braggin' about gaining weight...hehe...I'm envious...except today is my cheat meal day!!
A
Aztech
Guest
nice work brat
Brat
PiNCHe GRiNGa!
Thanks guys! 'Nother pound down...
08May07: Arms and Abs
SUPERSET #1
Close-grip bench press:
75/10
80/10
85/8
85/5
Hammer curl:
(20/10) x 2
(22.5/10) x 2
SUPERSET #2
Overhead DB extension:
30/15
35/12
40/10
Incline alt. DB curl:
(20/10) x 3
SUPERSET #3
Skullcrusher:
(45/10) x 3
BB curl:
(45/10) x 3
Ball crunch:
No wt/25
(10/25) x 3
Capt's chair crunch:
15 x 4
Cable side crunch:
(50/20) x 3
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout
08May07: Arms and Abs
SUPERSET #1
Close-grip bench press:
75/10
80/10
85/8
85/5
Hammer curl:
(20/10) x 2
(22.5/10) x 2
SUPERSET #2
Overhead DB extension:
30/15
35/12
40/10
Incline alt. DB curl:
(20/10) x 3
SUPERSET #3
Skullcrusher:
(45/10) x 3
BB curl:
(45/10) x 3
Ball crunch:
No wt/25
(10/25) x 3
Capt's chair crunch:
15 x 4
Cable side crunch:
(50/20) x 3
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout
Brat
PiNCHe GRiNGa!
09May07: Legs
Squats:
Bar/10 (WU)
95/12
115/10
(125/8) x 2
135/6 (Probably could have gotten 8)
Angled leg press (One set of wide, one set close):
90 (per side)/12
(135 per side/10) x 2
SUPERSET #1:
Leg extension:
75/15
85/15
(100/10) x 2
Seated leg curl:
75/15
85/15
(100/15) x 2 (100 still felt kinda light on my hammies)
SUPERSET #2:
Hip abductor:
(130/12) x 2
Hip adductor:
(130/12) x 2
CARDIO:
15 minutes treadmill, pre-workout
15 minutes stationary bike, post-workout
15 minutes elliptical, post-workout
Squats:
Bar/10 (WU)
95/12
115/10
(125/8) x 2
135/6 (Probably could have gotten 8)
Angled leg press (One set of wide, one set close):
90 (per side)/12
(135 per side/10) x 2
SUPERSET #1:
Leg extension:
75/15
85/15
(100/10) x 2
Seated leg curl:
75/15
85/15
(100/15) x 2 (100 still felt kinda light on my hammies)
SUPERSET #2:
Hip abductor:
(130/12) x 2
Hip adductor:
(130/12) x 2
CARDIO:
15 minutes treadmill, pre-workout
15 minutes stationary bike, post-workout
15 minutes elliptical, post-workout
Brat
PiNCHe GRiNGa!
10May07: Back/Traps/Shoulders
Deadlifts:
95/15
(135/10) x 2
185/4 (yuck - this used to be easy)
135/10
BB shrugs:
(135/4) x 4
One-arm DB row
30/12
35/10
40/10
SUPERSET:
Lat pulldown:
75/15
(90/8) x 2
Seated row:
50/15
(75/10) x 2
Face pulls:
50/15
60/15
70/15
Front/lateral DB raises:
(12.5/10) x 2
Arnold press:
12.5/15
15/15
(20/10) x 2
Hyperextensions
20 x 2
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout
Deadlifts:
95/15
(135/10) x 2
185/4 (yuck - this used to be easy)
135/10
BB shrugs:
(135/4) x 4
One-arm DB row
30/12
35/10
40/10
SUPERSET:
Lat pulldown:
75/15
(90/8) x 2
Seated row:
50/15
(75/10) x 2
Face pulls:
50/15
60/15
70/15
Front/lateral DB raises:
(12.5/10) x 2
Arnold press:
12.5/15
15/15
(20/10) x 2
Hyperextensions
20 x 2
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout
Brat
PiNCHe GRiNGa!
11May07: Arms and abs
GIANT SET #1:
Incline skullcrushers:
(40/15) x 4
Incline situps
25 x 4
BB curls (2 sets wide grip, 2 sets close grip)
(40/15) x 4
__________
SUPERSET #2:
Single-pulley cable pushdowns (seem harder than the double cable, obviously)
30/15, (40/10) x 2
BB 21s
(30/21) x 3
__________
SUPERSET #3:
Bench dips
15 x 2, 20 x 1
Concentration curls
(15/12) x 2, 17.5/10
__________
Medicine ball woodchoppers
(10/20) x 3
__________
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout...I really need to switch my cardio up...
GIANT SET #1:
Incline skullcrushers:
(40/15) x 4
Incline situps
25 x 4
BB curls (2 sets wide grip, 2 sets close grip)
(40/15) x 4
__________
SUPERSET #2:
Single-pulley cable pushdowns (seem harder than the double cable, obviously)
30/15, (40/10) x 2
BB 21s
(30/21) x 3
__________
SUPERSET #3:
Bench dips
15 x 2, 20 x 1
Concentration curls
(15/12) x 2, 17.5/10
__________
Medicine ball woodchoppers
(10/20) x 3
__________
CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout...I really need to switch my cardio up...
Brat
PiNCHe GRiNGa!
14May07: Chest/Traps/Shoulders
Bench press:
Bar/15
85/15
(95/10) x 2 - chest is real sore so didn't push it too hard...
Pec deck:
60/15
70/12
80/10
90/10
100/10
Incline DB press:
30/15
(35/10) x 2
DB shrugs:
60/15
65/10 (lost grip)
(65/15) x 2
BB upright rows:
(45/10) x 3
Smyth military press: (wt. is per side)
15/15
(20/10) x 2
CARDIO:
15 minutes treadmill, pre-workout
20 minutes elliptical, post-workout - I was dead tired...CNS is draggin'...went and sat in the sauna for 10 minutes hoping to relax some more...
Bench press:
Bar/15
85/15
(95/10) x 2 - chest is real sore so didn't push it too hard...
Pec deck:
60/15
70/12
80/10
90/10
100/10
Incline DB press:
30/15
(35/10) x 2
DB shrugs:
60/15
65/10 (lost grip)
(65/15) x 2
BB upright rows:
(45/10) x 3
Smyth military press: (wt. is per side)
15/15
(20/10) x 2
CARDIO:
15 minutes treadmill, pre-workout
20 minutes elliptical, post-workout - I was dead tired...CNS is draggin'...went and sat in the sauna for 10 minutes hoping to relax some more...
Brat
PiNCHe GRiNGa!
15May07: Arms/Abs - felt wayyyy better today than yesterday...woot!
SUPERSET #1:
Close-grip bench press:
75/15
(85/10) x 2
95/6
BB curl:
45/10
(50/10) x 2
__________
SUPERSET #2
Lying cross-face extension
15/12
17.5/12
20/10
Hammer curl:
20/12
(25/10) x 2
__________
SUPERSET #3
Double pulley cable pushdown:
50/20
70/20
90/15
Reverse cable curl:
50/10
50/12
60/12
__________
Zottman curls:
(15/10) x 3
__________
Captain's chair crunch:
15 x 3
__________
Ball crunch:
25 x 4
__________
CARDIO:
20 minutes treadmill, pre-workout
20 minutes stairmill, post-workout
20 minutes elliptical, post-workout
SUPERSET #1:
Close-grip bench press:
75/15
(85/10) x 2
95/6
BB curl:
45/10
(50/10) x 2
__________
SUPERSET #2
Lying cross-face extension
15/12
17.5/12
20/10
Hammer curl:
20/12
(25/10) x 2
__________
SUPERSET #3
Double pulley cable pushdown:
50/20
70/20
90/15
Reverse cable curl:
50/10
50/12
60/12
__________
Zottman curls:
(15/10) x 3
__________
Captain's chair crunch:
15 x 3
__________
Ball crunch:
25 x 4
__________
CARDIO:
20 minutes treadmill, pre-workout
20 minutes stairmill, post-workout
20 minutes elliptical, post-workout
Brat
PiNCHe GRiNGa!
16May07: LEGS
Leg extension (warmup)
(50/25) x 2
__________
Squat
95/12
115/10
(135/8) x 3
145/6
155/3 partials - yuck
__________
Leg press (wt. is per side of sled):
(90/15) x 2
(135/10) x 2
__________
Leg extension:
(75/15) x 4
__________
Leg curl:
(100/15) x 4
__________
Standing calf raises:
45/25
(60/25) x 3 - I hate training calves...I have big enough calves as it is...
__________
CARDIO:
20 minutes treadmill, pre-workout
20 minutes stationary bike, post-workout
20 minutes elliptical, post-workout
__________
Eh...that was a so-so workout...I still feel like I'm not pushing myself enough on leg day...or that I should be doing something differently...I don't enjoy it as much as I used to...that makes me sad...=(
Leg extension (warmup)
(50/25) x 2
__________
Squat
95/12
115/10
(135/8) x 3
145/6
155/3 partials - yuck
__________
Leg press (wt. is per side of sled):
(90/15) x 2
(135/10) x 2
__________
Leg extension:
(75/15) x 4
__________
Leg curl:
(100/15) x 4
__________
Standing calf raises:
45/25
(60/25) x 3 - I hate training calves...I have big enough calves as it is...
__________
CARDIO:
20 minutes treadmill, pre-workout
20 minutes stationary bike, post-workout
20 minutes elliptical, post-workout
__________
Eh...that was a so-so workout...I still feel like I'm not pushing myself enough on leg day...or that I should be doing something differently...I don't enjoy it as much as I used to...that makes me sad...=(
A
Aztech
Guest
nice work...i nearly passed out on yesterday's leg day..
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