SuGaRBuTT iN TRaiNiNG

[adidamps2]

i too have hand cuffs
not fuzzy either
all metal
no key!!!

 

[Brat]

16JUN07: Back/Traps/Delts

Bent over BB rows:
45/10, 95/10, (115/8) x 2, 125/6, 135/6
__________

BB shrugs:
135/15, (185/15) x 3
__________

Seated low row:
50/15, 75/15, 90/12, 105/8
__________

SUPERSET:
Lat pulldowns:
75/15, 90/12, 105/8

Face pulls:
(100/12) x 3
__________

Seated DB press:
20/15, 25/12, 30/10 - these were a pain in my ass (shoulder, actually) because of all the problems I had, but I'm stubborn and did 'em anyway
__________

Lateral DB raise:
(12.5/12) x 3 - dropped wt. because of the soreness
__________

Front BB raises:
(20/12) x 2, 30/8
__________

Seated calf raises:
(70/15) x 4
__________

Ball crunches:
25 x 4

CARDIO:
30 minutes elliptical, pre-workout
15 minutes stairmill, post-workout

 

[BIGFOOD]

^^strong numbers Sugar..nice..pm pics, i need to see if you are what i picture in my minds eye. thnxs. i won't share...rly..

 

[Brat]

^^strong numbers Sugar..nice..pm pics, i need to see if you are what i picture in my minds eye. thnxs. i won't share...rly..

No way...far be it from me to ruin your fantasies of me...

 

[BIGFOOD]

No way...far be it from me to ruin your fantasies of me...

LOL, u funny.

 

[pssyeater]

No way...far be it from me to ruin your fantasies of me...

silly girl.....keep up the good work....@@@

 

[Brat]

20JUN07: Back/Traps/Delts

Deads:
115/810, 135/10, 185/6, 205/4
__________

SUPERSET:
BB shrugs:
(185/15) x 4

Smith calf raises (wt. is per side):
35/20, (60/20) x 3
__________

SUPERSET:
Lat pulldown:
75/15, 90/12, (105/8) x 2

Straight-arm pulldown:
50/15, (70/15) x 3
__________

Cable upright rows:
50/12, 60/12, 70/10, 80/6 - PAIN
__________

Lateral DB raises:
(12.5/10) x 3
__________

CARDIO:
15 minutes treadmill, pre-workout
15 minutes stairmill, post-workout

 

[ectomorph]

 

[Brat]

 

[adidamps2]

nice back work out

 

[Brat]

nice back work out

It was weaker than normal...this whole week has been fucked up training wise...I feel like I'm walking around the damn place in a daze...wanna cram every day into one day...

 

[adidamps2]

no.

you need to hit EVERYTHING light so you still have enough left over for your training events this weekend.
light wt
light cardio
nothing drastic or over draining.

eat good
sleep

 

[Brat]

no.

you need to hit EVERYTHING light so you still have enough left over for your training events this weekend.
light wt
light cardio
nothing drastic or over draining.

eat good
sleep

You should know me well enough now that I don't do anything light.

 

[adidamps2]

You should know me well enough now that I don't do anything light.

i do, thats why said you NEED to.
dont tucker your self out, and preform poorly on your tests.

 

[Brat]

On a quick note: it's nice to go to the gym and see all the changes in the mirror...I'd watch myself doing shrugs and could see my traps...and don't even get me started on my triceps. =)

25JUN07: Back/Traps/Triceps

SUPERSET:
BB bent rows:
95/10, 115/10, 135/4, 135/5, 135/6 (Don't ask - I'm not sure)

BB shrugs:
(135/15) x 3 - went light on these due to the arm
__________

SUPERSET:
One-arm DB rows:
30/10, 35/10, 40/10

DB shrugs:
50/15, 60/15, 70/15
__________

Seated low row:
(75/12) x 2, (90/10) x 2
__________

Cable pushdowns:
70/15, (80/12) x 2 <forgot to change weight, so did another set>, 90/10, 100/8
__________

Face pulls:
70/20, 80/20, 90/15, 100/15
__________

Seated dip machine:
150/15, 180/15, 210/12, 240/8
__________

Hyper extensions:
(25/12) x 4
__________

Box jumps:
5 x 10, 1 x 15
__________

CARDIO:
15 minutes stairmill, pre-workout
30 minutes elliptical, post-workout

 

[getfitdoc]

you've made some good progress, keep it up.

 

[Brat]

Thought I was gonna be able to get a good chest workout in...nope...pain still there...legs instead!

26JUN07: Legs

Squat:
95/1, 115/10, (135/10) x 3, 155/6
__________

Leg extension (30s rest in-between sets):
(70/12) x 5
__________

Leg curl (30s rest in-between sets):
75/15, (100/12) x 4
__________

Standing calf raises (30s rest in-between sets):
(75/15) x 5
__________

Hack squat - plyo-style (wt. is per side):
25/10, 35/10, (45/10) x 3
__________

SUPERSET:
Leg press (wt. per side):
90/10, (135/10) x 3

Leg press calf raises:
(135/15) x 4
__________

CARDIO:
15 minutes stairmill, pre-workout
30 minutes elliptical, post-workout

 

[Brat]

you've made some good progress, keep it up.

Thanks...my arm is still bugging me, which is limiting what I can do in the gym and completely pissing me off...

 

[Aztech]

nice work brat

 

[Brat]

28JUN07: Back/Triceps

Wide-grip pulldowns:
(75/15) x 3
__________

Close-grip pulldowns:
(75/15) x 3
__________

Deadlifts:
(135/15) x 3
__________

BB Shrugs:
(135/15) x 4
__________

SUPERSET:
Straight-arm pulldowns:
(70/15) x 3

Cable pushdowns:
(70/15) x 3
__________

Skullcrushers:
(40/15) x 3
__________

Box jumps (12")
4 x 10
__________

Step-ups (16")
4 x 15
__________

Crunches:
5 x 20
__________

CARDIO:
15 minutes treadmill, pre-workout
30 minutes elliptical, post-workout