xBoBx

[xbobx]

04.06.06
External Rotation arm adducted
20*20*2

External Rotation arm abducted
20*10*2

Front Dumbbell Raises
15*15*2
20*8*1
25*8*1
30*4*1

HS Shrug Machine
90*40*1
180*20*2
270*10*1
360*8*1
360*5*1

Bent Cable Delt Raises
20*8*2
30*4*1

Shoulder Press
30*16*1
40*8*1
45*8*1
50*10*1

Cable Shrugs
100*40*1
150*30*1
190*20*1
205*20*4


Felt like hitting the traps today pretty good. I am gonna go later after work and finish up my shoulders then. Only had 45minutes to lift before work and I have another hour when I get off.....more to add later tonite!

 

[Winter]

Nice workout.

 

[xbobx]

04.06.06
.....more to add later tonite!

here we go then I didnt really do much more but I did enough to make me go home happy


HS Lateral Raises
50*18*1
60*18*1
70*8*1

Shoudler Press
35*12*2
55*8*2

Dumbbell Lateral Raises
15*10*1
15*15*1
20*8*1

 

[adidamps2]

looking good xbobx.

 

[xbobx]

04.07.06
Deads
135*8
225*5
315*1*2
225*5
275*2

Lateral Pulldown w/ straightbar
75*8
90*14
105*12
120*8

TBar Rows**
45*14
90*10
135*5*2

Seated Rows
105*10
120*8
135*8

Lateral Pulldown w/ handles
105*8
75*8
45*12*2

Single Arm Rows
30*8
40*8
50*8

Pretty much unmotived to lift so I went out and did something to just get the hell out my hosue away from homework. Thinking about gettin rid of the standing rows all together and doing the single arms instead on back days.

Update on stats:
Dropped 1lb so I am at 185lb now.....so I guess lost some fat and gained a little muscle (obliques and abs startin to show a little bit, back finally starting to look like I exercise it, pecs are starting to look like pecs not flabby tissue)....as soon as my camera starts working I will throw some pics up

 

[tman55]

nice work

 

[xbobx]

thanks man...anything I should add/take out?

 

[tman55]

thanks man...anything I should add/take out?

i would like to see some pullups/weighted pullups in there.

 

[xbobx]

alrighty sounds pretty good to me

 

[rookie03]

i would like to see some pullups/weighted pullups in there.

good advice! on those deads... try not to max out every week... do low volume but just max out once a month... the rest of the time do working sets of 4-6 reps.

 

[rookie03]

also you could try bent over barbell rows as your compound back movement besides deads...and throw in t bar rows instead of cable rows...jmo

 

[SteelSouth]

Nice work x.

 

[xbobx]

also you could try bent over barbell rows as your compound back movement besides deads...and throw in t bar rows instead of cable rows...jmo

cant even get form right on barbell rows so thats why i dropped those completely

T-Bar rows are........?
i am sure I probably know what they are i might just not know what they are called like the damn spider curls

 

[rookie03]

thats weird im the complete opposite...i cant get db rows form down so i dropped those for bb rows! t bar is when you push a bar in the corner of the room...grap the close grip for rows and put it on the bar...put the bar between your legs, bend your knees and lift...its kinda mimicking cable lat rows.

 

[xbobx]

oh those things no idea that those were t-bar rows

thatz what i actually ment by standing rows bc i did those

gotta go back and edit now

 

[xbobx]

04.10.06

Incline Fly
15*12
20*10
25*8
25*8
30*8
30*8
35*8
40*8

Dumbbell Press
50*8
60*8
70*8

Flat Bench
185*8
205*4
225*1 drop 135*10

 

[xbobx]

04.12.06

Dips
BW*16
BW*16
BW*20

Tricep Extension
70*10
90*5

SingleArm Tricep Pulldown
30*20
40*16
40*20
50*12

Tricep Pulldown
50*20
80*20
120*16
190*6

 

[xbobx]

04.13.06

Dips
BW*8
BW*8
BW*16
BW*20

Bench
135*10
155*12
185*3
165*8

Fly
20*8
30*8
40*8

Incline Bell Press
40*10
55*8
75*4

Skullcrushers
65*10
85*18
100*10

Incline Cable Fly
15*10
30*6 drop 25*5
15*10

HS Chest Press
105*12
135*8
210*1

Shrugs
90*34
180*26
270*16
360*10
450*8
540*5
630*2

 

[xbobx]

Sorry have been really busy the past few days with everything so my lifting suffered bc of it.........started to do dips I guess the belt to hook the weight, the chain broke and dropped a plate onto someones foot and broke their toe or something so there is no more belt.....i gotta find a place that sells them now so i can do more than just BW

 

[xbobx]

04.14.06

Squats
135*10
225*10
315*10

HS Leg Press
180*10
270*8
360*10
450*8
540*8

Calf Raises(on HS leg press)
450*20
450*30
450*30
540*20

Leg Curl
80*8
100*8
120*8

Standing Calf Raises
55*18
115*18
175*18
295*18



Hate legs day with a passion...end up leaving with a headache like everytime