The Adventures of Beans

[string_bean00]

what are these man????

I just grab the dumbells and hold them at my sides...looks like the bottom rep of a dumbbell shrug. Squeeze as hard as you can. It will really strengthen your grip and your forearms. I usually go for 30-60 seconds on the last set.

 

[string_bean00]

7-6-04 Chest

Flat Dumbbell Press: 62.5x5x5x5x5x10 (+)
Incline Bench Press: 115x8; 125x6; 135x6 (+)
Cable Crossovers: 55x12; 60x12; 65x12 (+)
Cable Flyes: 40x6x6x8 (+)

 

[string_bean00]

7-7-04 Back

Deadlifts: 270x5x5x5x5; 275x1 (+)
Dumbbell Rows: 90x10; 85x10; 80x10; 75x10 (+)
Pull-ups: 3, 2
Close Grip Pulldowns: 140x10 (+)
Dumbbell Shrugs: 50x8x7x5x5
Straight Arm Pulldowns: 50x8x8x8; 60x4 (+)

Awesome workout, moved up on all lifts besides the shrugs.

 

[bigbuffstaples]

I just grab the dumbells and hold them at my sides...looks like the bottom rep of a dumbbell shrug. Squeeze as hard as you can. It will really strengthen your grip and your forearms. I usually go for 30-60 seconds on the last set.

hate to jump in on your journal so much,,, but did you ever try walking around while doing that? i've done that before, dont know if it makes much of a difference,,,, i'm gonna give them a try just standing in one spot soon and see if i like it better.

Keep up the good work.

 

[string_bean00]

hate to jump in on your journal so much,,, but did you ever try walking around while doing that? i've done that before, dont know if it makes much of a difference,,,, i'm gonna give them a try just standing in one spot soon and see if i like it better.

Keep up the good work.

Don't worry about "jumping in" at all; I dig people making comments in here. I never tried them walking around...I'll try that for some variety.

 

[string_bean00]

7-8-04 Shoulders

Dumbbell Press: 55x5x5x5x5; 57.5x5 (+)
(Pulled my neck on the last set of these, so the rest of the workout was shot.)
Side Laterals: 35x6x4x4
Front Laterals: 32.5x4x5x4

 

[string_bean00]

7-9-04 Arms, abs

Close Grip Bench: 165x5x5x5x3x3
Barbell Curls: 100x5x5x4x3x3
Incline Skullcrushers: 55x10; 65x8; 75x6 (+)
Incline Dumbbell Curls: 40x8x7x4
Tricep Pressdowns: 65x8x8x10 (+)
Dumbbell Preacher Curls: 25x8x8x10 (+)
Hanging Leg Raises: BWx15x15x15x13x10
Static Forearm Holds: 90-->95-->100-->110

 

[string_bean00]

7-11-04 Legs

Squats: 205x3x3x3x3x3 (+)
Stiff-Legged Deadlifts: 245x3x3x3x3; 250x3 (+)
Leg Extensions: 70x10; 80x8; 90x6; 100x10 (+)
Nelson Montana Calf Routine: 30x75

 

[string_bean00]

7-13-04 Chest, abs

Flat Dumbbell Press: 65x5x5x5x5x7 (+)
Incline Bench Press: 120x8; 130x6; 140x6 (+)
Cable Crossovers: 60x12; 65x12; 70x9
Incline Dumbbell Flyes: 30x6x6x6 (+)
Ab-Pulldowns: 110x10x10x10x10x10 (+)

 

[string_bean00]

7-14-04 Back

Deadlifts: 275x5x3x3x3
Dumbbell Rows: 95x7; 90x7; 85x7; 80x12
Pull-ups: 3, 3
Close Grip Pulldowns: 150x7
Barbell Shrugs: 135x10; 145x8; 155x6; 165x4
Bent Over Rows: 135x8; 145x6; 155x6 (+)

 

[string_bean00]

7-15-04 Delts

Dumbbell Press: 57.5x5x5x4x3
Cable Side Laterals: 25x6x6x6 (+)
Front Laterals (Barbell): 50x6x4x4
Push Press: 105x5x4

Very weak workout. Not much sleep the night before and a shitty preworkout meal.

 

[string_bean00]

7-16-04 Arms, abs

Close Grip Bench: 165x5x5x5x3x3
Barbell Curls: 100x5x5x5x4x3
Dips: BWx10x10x6x6x7
Hanging Leg Raises: BWx15x15x15x15x10
Preacher Curls: 65x8x8x6x6x5
Barbell Holds: 275-->295-->315-->335

 

[string_bean00]

7-19-04 Legs

Squats: 210x3x3x3 (+)
Front Squats: 120x10x10x10 (+)
Stiff-Legged Deadlifts: 250x3x3x3x3; 255x3 (+)
Leg Press: 500x6x6x4x5
NM (Smith Machine): 135x75

 

[string_bean00]

7-20-04 Chest, abs

Flat Dumbbell Press: 67.5x5x5x5x7 (+)
Incline Bench Press: 125x8; 135x6; 145x6 (+)
Cable Crossovers: 60x12; 65x12; 70x12 (+)
Incline Dumbbell Flyes: 35x6x6x6
Ab-Pulldowns: 120x10x6x6x5x5

 

[string_bean00]

7-21-04 Back

Deadlifts: 275x3x3x3x3; 280x3 (+)
Dumbbell Rows: 95x10; 90x10; 85x10; 80x12 (+)
Pull-ups: 4, 3
Close Grip Pulldowns: 150x7
Barbell Shrugs: 135x8; 145x6; 155x4; 165x2

 

[string_bean00]

7-22-04 Delts

Military Press: 130x3x3x3x3; 135x3 (+)
Cable Side Laterals: 30x6x6x6 (+)
Arnold Press: 45x5x5x4

 

[string_bean00]

7-23-04 Arms, abs

Overhead Dumbbell Extensions: 80x7; 75x7; 70x9; 65x9
Barbell Curls: 100x5x5x5x5x5 (+)
Dips: BWx10x10x19x7x6
Cable Curls: 75x8x5x5
Hanging Leg Raises: BWx15x15x15x11x10
Barbell Holds: 275-->295-->315-->335

 

[string_bean00]

7-26-04 Legs

Squats: 215x3x3x3 (+)
Front Squats: 125x10x7x5
Stiff-Legged Deadlifts: 255x3x3x3x3; 260x2 (+)
Leg Press: 500x10x10x10x10 (+)
Nelson Montana Calf Routine: 30x75 (6 sets)

 

[string_bean00]

Did first injection of cycle today (7-26-04).

 

[string_bean00]

7-27-04 Chest, abs

Flat Dumbbell Press: 70x5x5x5x6 (+)
Incline Bench Press: 130x8; 140x6; 150x3
Cable Crossovers: 65x12; 70x10; 75x5
Cable Flyes: 45x8x8x9 (+)
Ab-Pulldowns: 120x10x8x5x6x5